Log of Florelius 2013 Edition

Training Training Logs
161

[quote]mikemike87 wrote:
Took no classes last semester. I’ll try pecking around for fall classes but I’m currently undergoing a background check and drug test for a full time job. Pay is ok but the benefits are what I like. Classes were difficult enough when working part time so idk. On a similar note I had (and still have) interest in the police academy.
[/quote]

I hear you on the difficulty with combining job and studying. I only work 1-2 times a week part time, but more than that and I for shure can see it would interfere negatively on my school work.

May I ask what the job you are applying for is?

btw good luck if you decides to go for the police academy.

162

[quote]panzerfaust wrote:

[quote]mikemike87 wrote:
Took no classes last semester. I’ll try pecking around for fall classes but I’m currently undergoing a background check and drug test for a full time job. Pay is ok but the benefits are what I like. Classes were difficult enough when working part time so idk. On a similar note I had (and still have) interest in the police academy.
[/quote]

Police Academy is a sweet movie. If I come to the U.S, please do not arrest me.

Congrats Florelius with your acceptance!! And good luck with all the studying you will have to do hahaha.[/quote]

Thanks Panzer and yes it will be alot of studying, but then again it might give me a reason to get up in the morning LOL

Ps. Its me how should be worried about being arrested if I ever get my ass to the US of A, being a dangerous left radical and all ha ha.

163

Ill be working for a wine distributor in the region stocking mass produced stuff on shelves.

Good luck with your next step in school.

If you ever visit US of A then Austin may be a good starting point. Ive wanted to have a quality visit there myself and have only driven through the city.

164

Overwiew over Cycle 1 of the fall semester.

Template:

Workout 1.
Squat: 5,3,1.
Bench: 5,3,1.
DB Row: 3x10.
Back raises: 3x10.

Workout 2.
Deadlift: 5,3,1.
Press: 5,3,1.
Pull ups: 3x5.
Leg raises: 3x10.

Tm`s & Training weights:

Bench: tm = 62,5kg ( 90% of 70kg )
Week 1: 40kg x 5, 47,5kg x 5, 52,5kg x 5+
Week 2: 42,5kg x 3, 50kg x 3, 55kg x 3+
Week 3: 47,5kg x 5, 52,5kg x 3, 60kg x 1, + 1-3 singles.
Warm ups: 25kg x 5, 30kg x 5, 37,5kg x 3.

Squat: tm = 55kg ( 90% of 60kg )
Week 1: 35kg x 5, 40kg x 5, 47,5kg x 5+
Week 2: 37,5kg x 3, 45kg x 3, 50kg x 3+
Week 3: 40kg x 5, 47,5kg x 3, 52,5kg x 1, + 1-3 singles.
Warm ups: 22,5kg x 5, 27,5kg x 5, 32,5kg x 3.

Deadlift: tm = 90kg ( 90% of 100kg )
Week 1: 60kg x 5, 67,5kg x 5, 77,5kg x 5+
Week 2: 62,5kg x 3, 72,5kg x 3, 80kg x 3+
Week 3: 67,5kg x 5, 77,5kg x 3, 85kg x 1, + 1-3 singles.

Press: tm = 35kg ( 90% of 40kg )
Week 1: 22,5kg x 5, 25kg x 5, 30kg x 5+
Week 2: 25kg x 3, 27,5kg x 3, 32,5kg x 3+
Week 3: 25kg x 5, 30kg x 3, 32,5kg x 1, + 1-3 singles.

165

Cycle 1/Wave 1/Workout 1.

16/08/2013.

After Warm up.

Squat( ATG ):
22,5kg x 5.
27,5kg x 5.
32,5kg x 3.
35kg x 5.
40kg x 5.
47,5kg x 7. ( estimated 1rm = 58,5kg )

Bench( + rear delt raises* )
25kg x 5.
30kg x 5.
37,5kg x 3.
40kg x 5.
47,5kg x 5.
52,5kg x 12. ( estimated 1rm = 73,4kg )

DB Row:
10kg x 10.
16kg x 10.
20kg x 10.

Back raises: 3x10.

Bicep cable curls: 3x10.

Triceps pushdowns: 3x10.

  • Rear delt raises: 6x10.

Comment: Damn I lost some strenght in the summer vacation, the good thing is that it can only get better.

166

Cycle 1/Wave 1/Workout 2.

19/08/2013.

After warm up.

Deadlift: ( Double overhand grip )
60kg x 5.
67,5kg x 5.
77,5kg x 8. ( Estimated 1rm = 98,1kg )

Press: ( + Rear delt raises * )
22,5kg x 5.
25kg x 5.
30kg x 10. ( Estimated 1rm = 39,9kg )

Pull ups: ( Various grips ): 3x5.

Leg raises: 3x10.

Hammer curl: 3x10.

One arm tricep OH extensions: 3x10.

  • Rear delt raises: 3x10.

Comment: Okay session.

167

Is time again for Florelius to Rise!

Rise Florelius, Rise!!

tweet

168

[quote]theBird wrote:
Is time again for Florelius to Rise!

Rise Florelius, Rise!!

tweet[/quote]

:slight_smile:

Yes indeed it is.

169

Cycle 1/Wave 2/Workout 1.

23.08.2013.

After warm up.

Squat: ( ATG )
22,5kg x 5.
27,5kg x 5.
32,5kg x 3.
37,5kg x 3.
45kg x 3.
50kg x 7. ( Estimated 1rm = 61,6kg )

Bench: ( + Rear delt raises * )
25kg x 5.
30kg x 5.
37,5kg x 3.
42,5kg x 3.
50kg x 3.
55kg x 12. ( Estimated 1rm = 76,9kg )

One arm DB Row:
10kg x 10.
16kg x 10.
20kg x 10.

Back raises: 3x10.

Bicep cable curls: 10,10,5.

Tricep Pushdowns: 3x10.

  • Rear delt raises: 6x10.

Comment: Better than last time :slight_smile:

170

Slight change, I think I am going to do max reps instead of singles in wave 3.

171

Cycle 1/Wave 2/Workout 2.

26.08.2013.

After warm up.

Deadlift: ( Double overhand grip )
62,5kg x 3.
72,5kg x 3.
80kg x 8. ( estimated 1rm = 101,3kg )

Press: ( + Rear delt raises * )
20kg x 5.
25kg x 3.
27,5kg x 3.
32,5kg x 10. ( estimated 1rm = 43,3kg )

Pull ups: ( Various grips ) 3x5.

Leg raises: 10 reps. ( had no more energy after one set )

  • Rear delt raises: 4x10.

Comment:
Okay workout, but a bit short.

172

Hey buddy, good to see you bashing away again! P.S… do max reps AND singles :wink:

Keep up the good work

173

[quote]panzerfaust wrote:
Hey buddy, good to see you bashing away again! P.S… do max reps AND singles :wink:

Keep up the good work[/quote]

Thanks and I will see if I am able to do singles after an all-out-set.

174

Cycle 1.
Wave 3.
Workout 1.

30.08.2013.

After warm up.

Squat: ( ATG )
22,5kg x 5.
27,5kg x 5.
32,5kg x 3.
40kg x 5.
47,5kg x 3.
52,5kg x 7. ( estimated 1rm = 64,7kg )

Bench: ( + Rear delt raises * )
25kg x 5.
30kg x 5.
37,5kg x 3.
47,5kg x 5.
52,5kg x 3.
60kg x 10. ( estimated 1rm = 79,9kg )

DB Row:
10kg x 10.
16kg x 10.
20kg x 10.

Back raises: 3x10.

DB Curls: 3x10.

  • Rear delt raises: 6x10.

Comment:
Good workout :slight_smile:

175

Cycle 1.
Wave 3.
Workout 2.

09.09.13.

After warm up.

Deadlift:
67,5kg x 5.
77,5kg x 3.
85kg x 7. ( Estimated 1rm = 104,8kg )

Press:
20kg x 5.
25kg x 5.
30kg x 3.
32,5kg x 6. ( Estimated 1rm = 38,9kg )
35kg x 1.
37,5kg x 1.
40kg x 1.

Pull ups( Various grips ): 3x5.

Ab hands walk out: 3x10.

Comment: Okay workout :slight_smile:

176

Summary for Cycle 1.

Bench: tm = 62,5kg.
Wave 1: 52,5kg x 12.
Wave 2: 55kg x 12.
Wave 3: 60kg x 10.

Squat: tm = 55kg.
Wave 1: 47,5kg x 7.
Wave 2: 50kg x 7.
Wave 3: 52,5kg x 7.

Deadlift: tm = 90kg.
Wave 1: 77,5kg x 8.
Wave 2: 80kg x 8.
Wave 3: 85kg x 7.

Press: tm = 35kg.
Wave 1: 30kg x 10.
Wave 2: 32,5kg x 10.
Wave 3: 32,5kg x 6, 40kg x 1.

Overview for Cycle 2.

Template:

Workout 1.
Squat: 5/3/1.
Bench: 5/3/1.
DB Row: 3x10.
Back raises: 3x10.

Workout 2.
Deadlift: 5/3/1.
Press: 5/3/1.
Pull ups: 3x6.
Abs: 3x10.

Training maxes for Cycle 2.

Bench: tm = 65kg.
Wave 1: 42,5kg x 5, 47,5kg x 5, 55kg x 5+
Wave 2: 45kg x 3, 52,5kg x 3, 57,5kg x 3+
Wave 3: 47,5kg x 5, 55kg x 3, 62,5kg x 1+
Warm ups: 25kg x 5, 32,5kg x 5, 40kg x 3.

Squat: tm = 60kg.
Wave 1: 40kg x 5, 45kg x 5, 50kg x 5+
Wave 2: 42,5kg x 3, 47,5kg x 3, 55kg x 3+
Wave 3: 45kg x 5, 50kg x 3, 57,5kg x 1+
Warm ups: 25kg x 5, 30kg x 5, 35kg x 3.

Deadlift: tm = 95kg.
Wave 1: 60kg x 5, 70kg x 5, 80kg x 5+
Wave 2: 65kg x 3, 75kg x 3, 85kg x 3+
Wave 3: 70kg x 5, 80kg x 3, 90kg x 1+

Press: tm = 37,5kg.
Wave 1: 25kg x 5, 27,5kg x 5, 32,5kg x 5+
Wave 2: 25kg x 3, 30kg x 3, 32,5kg x 3+
Wave 3: 27,5kg x 5, 32,5kg x 3, 35kg x 1+

177

Cycle 2.
Wave 1.
Workout 1.

23.09.2013.

After warm up.

Squat:
25kg x 5.
30kg x 5.
35kg x 3.
40kg x 5.
45kg x 5.
50kg x 8. ( Estimated 1rm = 63,3kg )

Supportive excercises:

Glute machine: 3x10.

Seated leg curl: 3x10.

Good girls: 3x10.

Bad girls: 3x10.

Leg extension: 3x10.

178

…

179

Cycle 2.
Wave 1.
Workout 2.

25.09.2013.

After warm up.

Bench:
25kg x 5.
32,5kg x 5.
40kg x 3.
42,5kg x 5.
47,5kg x 5.
55kg x 12.

DB Row:
10kg x 10.
16kg x 10.
22kg x 10.

Bicep cable curl: 10,10,6.

Band pull aparts: 20,10,10.

180

Starting up again.

Cycle 1.
Wave 1.
Workout 1.

21/10/2013.

After warm up.

Squat:
25kg x 5.
30kg x 5.
35kg x 3.
40kg x 5.
45kg x 5.
50kg x 5.

Bench: ( + band pull aparts )
25kg x 5.
30kg x 5.
35kg x 3.
40kg x 5.
45kg x 5.
50kg x 12.

Machine Row: 3x10.

Back raises: 3x10.