My WS4SB Physique Clinic

Training Powerlifting
101

Hello Everyone i am back from the turnament. im sorry i couldnt update while being there but we didnt have internet access.

Well we were 6 players from 6 difrent clubs and one that didnt play handball anymore. but we still did ok. we went the the B playoffs and was knocked out in 1/4 finals.

I came home monday and slept like 18 hours only paused to get eating.

and tuesday i was back in the gym. it was rep bench day. but i decided to go a little heavy.

RE bench 2 sets with barbell and 2 sets with DBs
Weight/reps
BB - 80/10, 80/10
DB - 60/6 , 60/6

Pulldown 4 sets
Weight/reps
70/10, 75/8, 70/7, 70/6

Reverse flyers 4 sets
Weight/reps
6/14, 7/10, 7/10, 7/10

Standing DB shoulder press 4 sets
Weight/Reps
36/12, 40/9, 40*8, 36/10

Upright DB row 3 sets
weights Reps
32/14, 36/10, 36/12

Tricep rope pushdown
Weights/reps
25/14, 30/11, 30/13

Ab curcuit 100 reps difrent exercises

not much to say here. was still beat up from playing 7 games + warmups while going dancing
and drinking all but 1 night. but it was good to get back in the iron game.

102

So yesterday (wednesday) we had sports practice. we started with alot of medicine ball traning and some core training. good thing i ditches the had ab curcuit yesterday

else we played a 1½ game against the senior team. we didnt count goals but i believe we won and i was told i played both good offense and defense. though my knee was killing me after the turnament.

i was asked by an old friend to come train with them in the summer. they play at a much higher level so i might consider doing so. because im going to play at a higher level next year.

103


So i skipped leg training for a couple of days cause of the knee injury i did some dumbbell complexes to keep me busy.

but today i feel like im ready to play a good game tomorow.

so here for all of your enjoyment a new picture. im down 2 pounds since last picture. and my planned diet are done soon. i might continue it for a couple of weeks just to get under that 200 pound mark.

104

Just wanted to note that due to ahving my teeth pulled out and m doctor telling me i shouldnt train i didnt do legs today.

i know that i have been slacking alot lately. but thats the deal when in season. i start off-season at 6th of april… hopefully i will soon get my drivers license witch will make it easier for me to get to the gym.