W14D1
Did a 3. rd deload training, but missed the notes.
Fast training, I had to fix a couple of bikes with flat tires before shut eye
Music: Baest
Incline Bench Press
10x20 kg
10x40 kg
5x50 kg
5x54 kg
5x62 kg
11x70 kg
Supersettet with:
Facepull:
6 sets of 15 red bands
Giat set consisting of:
Close Grip Bench Press:
3 sets of 10 @ 50 kg
Dumbell Row:
3 sets of 10 @ 25 kg
Hammer Curls:
3 sets of 12 @ 10 kg
W14-D2
Warm, but got it done. Wil make some sandwiches and go eat dinner at the beach later.
IĀ“M going offshore next week, dunno how long workdays, but probably 12+ hours, so weĀ“ll see about the training.
MUSIC: Suicide Silence, Harms Way, Hypocrisy
CRUNCH:
5 sets of 15 @ bw
HIP THRUST:
5 sets of 15 @ bw
SQUAT :
5Ā“s Pro
5x40 kg - wup
5x50kg ā wup
3x60kg- wup
5x65kg
5x75 kg
5x85 kg
Zercher Squat:
3 sets of 5 @ 57,5 kg
Supersettet with
RDL :
3 sets of 5 @ 57,5 kg
W14-D3
1 training in a week, due to travel to offshore platform for work.
Weather was nice
MUSIC: SPLIT , kataklysm
WUP OHP was a Seated db press / Head Supported Dumbell Row combo
OHP:
5 x 40kg
5 x 45kg
12 x 51,5kg
Facepull:
5 sets of 10 @ red band
Head Supported Dumbell Row :
5 sets of 10 @ 9kg/side
Rolling Tri extension
4 sets of 10 @ 13,25 kg
Hammer curls :
4 sets of 10 @ 13,25 kg
Tire sled Pull:
3 trip of 25 m with sled+20 kg
Farmer Walk:
3 trip of 25 m @ 30kg/side
Catch up training after 14 days offshore.
Incline Press:
10x20kg
10x40kg
10x50kg
10x60kg
5 x65kg
Supersettet with
Chest supported row:
5 x 10 x 12.5kg/side
Zercher Squat:
5x 20 kg
5x40kg
5x50kg
2 sets of 5@60kg
Supersettet with
DB RDL:
5x10x12,5kg/side
Hip Thrusts:
3 set of 15@bw
Supersettet with
Crunches:
3 set of 15@bw
Catch up Training no 2, will continue the wendler cycle of training soon
Mobility work
Birddogs:
3 sets 0f 10/side
Supersettet with
Hip Thrusts:
3 sets of 15 @ Bā
Dumbell Oph:
10 x 7,5 kg
10 x 9 kg
10 x 10 kg
10 x 11,5 kg
10 x 12,5 kg
Supersettet with:
Barbell Shrugs:
5 x 10@60 kg
Deadlift:
10 x 60 kg
5 x 70 kg
5 x 80 kg
5 x 90 kg
5 x 100 kg
5 x 110 kg
5 x 120 kg
Catch Up Training 3, testing out the split for the comming 531 cycles.
Birddogs:
3 sets of 10/side
Supersettet with
Hip Thrusts:
3 sets of 15
Step Ups:
3 sets of 5/side
Squat
5x20kg
5x40kg
5x60kg
5x70kg
5x80kg
5x90kg
5x100kg
Good Morning
BB Curl
5 sets of 10 @ 32,5kg
Skull Crusher
5 sets of 10 x 23kg
W15D1
New 3 day set up, tried this yesterday. Took less than 1 hour due to supersetting. I do like a quickie.
Hip Thrusts:
15xBW
15xBW
15xBW
Crunches:
15xBW
15xBW
15xBW
Incline Press:
10x20kg
10x40kg
10x50kg
5x62
5x70
5x78,5
Chest supported row:
10 x 12.5kg/side
10 x 12.5kg/side
10 x 12.5kg/side
10 x 12.5kg/side
10 x 12.5kg/side
Zercher Squat:
5x20 kg
5x40kg
5x50kg
5@60kg
5@60kg
DB RDL:
10x12,5kg/side
10x12,5kg/side
10x12,5kg/side
10x12,5kg/side
10x12,5kg/side
W15D2
Great training, great start on the weekend.
A storm is coming this weekend.
If I`m luck it will make the kids trampoline and playhouse disappear, so I don`t have to dismantle and dispose them 
Birddogs:
1x10/side
1x10/side
1x10/side
Foam Roll + Step Ups
Crunches:
15xBW
15xBW
15xBW
Hip Thrusts:
15xBW
15xBW
15xBW
Squat:
5x20 kg
5x40 kg
5x60 kg
5x65,5 kg
5x75,5 kg
5x85,5 kg
Good Mornings:
5x6o kg
5x6o kg
5x6o kg
5x6o kg
5x6o kg
BB Curl:
10x32,5 kg
10x32,5 kg
10x32,5 kg
10x32,5 kg
10x32,5 kg
Skull Crusher:
10x23 kg
10x23 kg
10x23 kg
10x23 kg
10x23 kg
W15D3
Felt hard today, got it done.
Birddogs:
1x10/side
1x10/side
1x10/side
Hip Thrusts:
15xBW
15xBW
15xBW
PLANK:
3 sets of 30 sec, supersettet with
KB Swings
10x12
10x12
10x12
Deadlift:
10 x 60 kg
5 x 70 kg
5 x 80 kg
5 x 85 kg
5 x 97 kg
5 x 109 kg
Dumbell OHP:
10 x 7,5kg/side
10 x 9kg/side
10 x 10kg/side
10 x 10,75kg/side
10x12, kg/side
Barbell Row:
10x60 kg
10x60 kg
10x60 kg
10x60 kg
10x60 kg
W16D1
Felt sluggish and drained, but energy and strength emerged during warm up, so very pleased.
Hip Thrusts:
16xBW
16xBW
16xBW
Crunches:
16xBW
16xBW
16xBW
Incline Press:
10x20kg
10x40kg
10x50kg
5x60kg
5x67,5kg
5x74kg
Head sup. row:
10 x 12.5kg/side
10 x 12.5kg/side
10 x 12.5kg/side
10 x 12.5kg/side
10 x 12.5kg/side
Zercher Squat:
5x20 kg
5x40kg
5x50kg
5@60kg
5@65kg
DB RDL:
10x12,5kg/side
10x12,5kg/side
10x12,5kg/side
10x12,5kg/side
10x12,5kg/side
W16D3
Fast evening training right after dinner, nothing much to say
Birddogs:
1x10/side
1x10/side
1x10/side
Kettelbell Swing:
10 x 12 kg
10 x 12 kg
10 x 12 kg
Hip Thrusts:
15xBW
15xBW
15xBW
Plank
35 sek
35 sek
35 sek
Deadlift:
10 x 60 kg
5 x 70 kg
5 x 80 kg
5 x 85 kg
5 x 97 kg
5 x 109 kg
Barbell OHP:
10 x 20
10 x 30
5x39kg
5x45kg
5+x51 kg
Supersettet with:
Resistance band Row
10 reps@blue band
10 reps@blue band
10 reps@blue band
10 reps@blue band
10 reps@blue band
W17D1
Hip Thrusts:
16xBW
16xBW
16xBW
16xBW
16xBW
Crunches:
16xBW
16xBW
16xBW
16xBW
16xBW
Incline Press:
10x20kg
10x40kg
10x50kg
3x62kg
3x70kg
6x78,5kg
Head sup. row:
10 x 12.5kg/side
10 x 12.5kg/side
10 x 12.5kg/side
10 x 12.5kg/side
10 x 12.5kg/side
W17D2
Great training actually.
Meat is in the fridge, tonight is Wienerschnitzels with fried potatoes, melted butter and green peas. Probably in my top 3 of favorite foodsā¦yes Iām a meat/food head
Crunches:
16xBW
16xBW
16xBW
Hip Thrusts:
16xBW
16xBW
16xBW
Squat:
5x20 kg
5x40 kg
5x60 kg
2x70 kg
3x75 kg
3x85kg
5x95kg
Good Mornings:
5x6o kg
5x6o kg
5x6o kg
5x6o kg
5x6o kg
BB Curl:
10x35 kg
10x35 kg
10x35 kg
10x35 kg
10x35 kg
Skull Crusher:
10x25kg
10x25kg
10x25kg
10x25kg
10x25kg
W17D3
Nice, late, training yesterday evening
Facepull:
15@red band
15@red band
15@red band
Barbell OHP:
10 x 20kg
10 x 30kg
3x45kg
3x51,5kg
7x57 kg
Barbell Row:
10x60 kg
10x60 kg
10x60 kg
10x60 kg
10x60 kg
Hammer Curl:
10 x 12,5kg
10 x 12,5kg
10 x 12,5kg
10 x 12,5kg
10 x 12,5kg
Close Grip Bench Press:
10 x 50kg
10 x 50kg
10 x 50kg
10 x 50kg
10 x 50kg
FarmerWalk:
20 m @40 kg
20 m @40 kg
20 m @40 kg
20 m @40 kg
20 m @40 kg
W17D4
Last training saturday, before deload starts today. My Deadlift feels better after incorporating the bird dog/plank/kettlebell swing as part of the warmup, so pleased with that.
Music: Kataklysm
Bird dogs:
1x5/side
1x5/side
1x5/side
Kettelbell Swing:
10 x 12 kg
10 x 12 kg
10 x 12 kg
Plank:
37 sek
37 sek
37 sek
Deadlift:
10 x 60 kg
5 x 70 kg
5 x 80 kg
3 x 91 kg
3 x 103 kg
8 x 115 kg
Goblet Squat:
8x20 kg
8x20 kg
8x20 kg
8x20 kg
8x20 kg
W18D1 -DELOAD
Well, deloading once in a while is never that much fun, but necessary.
Did a lot of mobility + foam rolling on the side
Hip Thrusts:
16xBW
16xBW
16xBW
Crunches:
16xBW
16xBW
16xBW
Incline Press:
10x20kg
10x30kg
5x33kg
5x41,5kg
5x50kg
Head sup. row:
10 x 12.5kg/side
10 x 12.5kg/side
10 x 12.5kg/side
10 x 12.5kg/side
10 x 12.5kg/side
17.11.2025
W18D2 - DELOAD
Nothing to say
19.11.2025
W19D1
Fast evening training , took around 30 minutes due to supersetting.
Hip Thrusts:
18xBW
18xBW
18xBW
Crunches:
18xBW
18xBW
18xBW
Face pull:
3 x 15@ red band
Incline Press:
10x20kg
10x40kg
10x50kg
5x54kg
5x62kg
11x70kg
Dumbell row:
10 x 22,5kg/side
10 x 22,5kg/side
10 x 22,5kg/side
10 x 22,5kg/side
10 x 22,5kg/side
W19D2:
Nice evening training, after dinner. Better energy than expected, sleep isnāt the best right now.
Music: Kataklysm
Crunches:
18xBW
18xBW
18xBW
Hip Thrusts:
18xBW
18xBW
18xBW
Squat:
5x20
5x40
5x60
5x67,5kg
5x77,5kg
8x87,5kg
Good Mornings:
5x6o kg
5x 6o kg
5x 6o kg
5x 6o kg
5x 6o kg
BB Curl:
10 x 32,5
10 x 32,5
10 x 32,5
10 x 32,5
10 x 32,5
Skull Crusher w EZ Bar:
10 x 23kg
10 x 23kg
10 x 23kg
10 x 23kg
10 x 23kg
W19D3
Been offshore again, so finally able to train.
Facepull
15@red band
15@red band
15@red band
Band Pull A Parts:
3 sets of 15@ black band
Barbell OHP:
10 x 20
10 x 30
5x40kg
5x46,5kg
12x53kg
Barbell Row:
10x60 kg
10x60 kg
10x60 kg
10x60 kg
10x60 kg
Hammer Curl:
10 x 12,5
10 x 12,5
10 x 12,5
10 x 12,5
10 x 12,5
Close Grip Bench Press:
10 x 50kg
10 x 50kg
10 x 50kg
10 x 50kg
10 x 50kg
W19D4:
Fast evening training after supper, nothing much to say.
Birddogs:
3 sets of 5/side, 3 sec count
Kettelbell Swing:
3 sets of10 x 12 kg
Plank:
3 sets of 37 sek
Deadlift:
10 x 60 kg
5 x 70 kg
5 x 80 kg
5 x 82 kg
5 x 94,5 kg
8 x 107 kg
Goblet Squat:
3 sets of 5 x 20 kg