D2W2C6
Generel comment : Been sick the last 2-3 days, also felt sick today, stayed home, slept/worked 50/50, but got shit done anyway.
Forgot to train abs, will do it tomorrow(and get payed, cause I´ll be working from home there again)
Music : Dyscarnate and Bersærk
Squat
WUP Sets
3 x 69kg
3 x 79 kg
11 x 89 kg
3 x 5 x 69kg (FSL)
RDL
5 x 10 x 59 kg
Glute bridge
5 x 10 with 20 kg plate in the Wiener-area
D3W3C6
Military Press:
Wup
3x41,5kg
3x46,5 kg
12 x 51,5 kg
5x5x41,5 kg (FSL)
Facepull:
8x10xBlack
Close Grip Bench Press:
3 x 10x 63 kg
DB Curl:
3 x 1 x 15 kg
Crunch:
3x10
D4W2C6
Comment : Shit training after some sickness/cold. Was aiming at 8-10 reps in the deads, but had a pain in the knee, so I wasn´t pulling very well. Better luck next time
Deadlift
3x84,5 kg
3x96,5 kg
4x109 kg
Goblet Squat
3 x 10 x 20 kg plate
Zercher Good Morning
3x5x60 kg
D1W3C6
Comment:
Left Shoulder felt off, so my middel son(14 y.o, 6foot,2 51/64 inches, shoe size 16), was brought in as spotter.
Minimun was 1 rep, aimed for 5, took 8, so very pleased.
Bench Press
WUP Sets
5 x 67,5kg
3 x 75kg
8 x 84 kg
3 x 5 x 67,5kg(FSL)
Band Pull a aparts
5 x 20 x black belt
Chest Supp db row row
5 x 10 x 15kg/side10
Farmer Walk (in the garden)
5 trips of 30 m with 39 kg/hand
D2W3C6
Generel comment : Training not optimal, new job fucking a bit with my time/energy.
Next training session will be better.
Music : Baest
Squat
WUP Sets
5 x 74kg
3 x 84 kg
5 x 94 kg
3 x 5 x 75kg (FSL)
RDL
5 x 10 x 57,5 kg
Crunches
5 x 10
Glute bridge
5 x 10 with 20 kg plate
D3W3C6
Comment: Happy, tired, steep learning curve at my new job, but just what I need.
OHP
5x44kg
3x50kg
9x56,5kg
3 x 5 x 44 kg(FSL)
Face pulls
7x10 @ black band
EZ Bar Curl.
3x0x32,5kg
Supersettet with
Barbell Shrugs
3x10x60kg
D4W3C6
Comment : To Hot, Training was outside today. I have nosy Neighbors
Music : Dyscarnate
Deadlift:
5x40 kg
5x60kg
5x80kg
5x90kg
3x102,5kg
5 x 115kg
Farmer Walk handle squats
3 x 5 x 100kg
Zercher Good Mornings
3 x 5 x 60 kg
Deload training.
Military press:
8x30kg, 8x35kg, 8 x 40 kg, 8x45 kg
Facepulls:
5x10xblackband
Sumo Deadlift:
5x60kg
5x70kg
5x80kg
5x90kg
5x100kg
Front Squat
5x40kg
5x45kg
5x50kg
5x55kg
5x60 kg
D1W1C6
Comment: Bench Press showing positive signs, went surprising well, so I´m happy.
2 kg weight gain in the summervacation, is now of again, so that part is going well too.
Music : Cabal, Danish heavy metal band
Bench Press
Wup sets.
5x60 kg
5x67,5 kg
15x76,5 kg
FSL:5x5x60 kg
Band Pull a parts
6x15xblack band
Barbell row
5 sets of 10x62,5 kg
Farmer Walk
5 x 30 m with 45 kg/each side
D2W1C7
Comment: Went really well, normally I´m not good at training right after breakfast, but today was fine.
Crunch:
5 x 10 x bw
Glute Bridge:
5 x10 x bw
Squat
WUP sets.
5x65kg
5x75kg
11x85 kg
1 x 5 x 65 kg
RDL:
5 x 10 x 57,5kg
D3W1C7
Comment: Odd day, midtway away to at family gettogether, the car had an engine malfunction, so now it´s in the shop. Maybe tomorrow I´ll know what theproblem/the cost will be.
Training went good.
OHP
Wup sets.
5 x 40 kg
5 x 45 kg
12 x 51,5 kg
5 sets of 5 x 40 kg(FSL)
Face pulls
5 sets of 20 (Black band)
Hammer curls:
10 sets of 10 x 12,5 kg/side
Skull Crusher(EZ bar)
5 sets of 10 x 25 kgClose Grip B.P
Shrugs
3 sets of 10 x 60 kg
WD4W1C7
Comment: Training went well, despite lack of sleep, therefor lack of energy.
Not really so much 531, but I may be switching to something Dan John like soon.
Music: Decapitated
Deadlifts:
Doubles with 30-40 sec rest inbetween sets.
2x60 kg,
2x70kg,
2x80kg,
2x90kg,
2x100kg,
2x110kg,
2x120 kg
Front Squats:
3 sets of 5 x 60 kg
Good Mornings
3 sets of 5 x 60 kg
D1W2C7
Music: Spotify playlist of the late Slipknot drummer Joey Jordison.
Especially Scar The Martur was a pleasant surprice
Comment : Training went ok, nothing major, nothing minor,
Bench Press
WUP sets
3 x 63kg
3 x 71,5kg
10 x 81,5kg
Resistance band pullovers
5 sets of 10(Black band)
Barbell row
5 sets of 10 x 65kg
Inc. DB Press
5 sets of 10 x 17,5kg/side
D2W2C7.
Comment: Subzero energy, almost no carbs today. I forgot I had a heavy day, but got shit done anyway.
Squat:
WUP
3x70kg
3x80kg
10x90kg
Goblet Squat :
3 sets of 10 with 20 kg plate
RDL:
5 sets of 10 x 60 kg
Crunch:
5 sets of 12xBW
Glute bridge:
5 sets of 12xBW
D3W3C7
Comment : Finally Weekend. Training went well
Military Press:
3x42,5kg
3x49kg
10x54kg
5 sets of 5x42,5 kg(FSL)
Supersettet with
DB Shrugs:
5 sets of 10 x 17,5kg/side
Face pulls:
5 sets of 15 @ Black Resistance
Skull Cruscher:
5 sets of 10 x 26,5kg
Barbell Curl:
5 sets of 10 x 35kg
D4W2C7
Comments: Had some serious flatulens**.** Deadlifts made me hammer of one ginormous fart after another. Besides that a great training. Zerchers are back for a while. Definitely gonna load them heavier next time
Deadlift
WUP sets
2x62,5kg
2x72,5kg
2x82,5kg
2x92,5kg
2x102,5kg
2x112,5kg
2x122,5kg
Zercher Good mornings:
5 sets of 5 x 40/50/55/55/55kg
Zercher Squats:
5 sets of 5 x 40/50/55/55/55kg
D1W3C7:
Comment: Had my doubts, but proved myself wrong**.**
1 lesson I have learned, ratherlate in life, is that I can´t require, or demand, to have a lot of energy, in order to train.
Just get it done.
Music: Baest, Danish death metal band
Bench Press:
Wup Set
5x67,5kg
3x76,5kg
7x85kg
Band Pull a aparts:
7x20 with black resistance band
Incline Db Press:
5 sets of 10x20kg/each hand
Barbell row:
5 sets of 10x63kg
Farmer Walks:
5 trips of 30 meter, 40kg/each hand
Farmer Walk handle Shrugs:
5 sets of 5x40kg/each hand
D2W3C7
Comment: Testet Jabra Elite 85T in ear earphones, that my work supplied along with a new cell phone.
Good fit, great sounding and stayed in place, so quite happy with those so far.
Super warm today, went for a swim in the ocean, will go again for a cool down.
Music: Dyscarnate and some Youtube viking playlists, with lots of drumming.
Plank:
3 x 30 sec.
Squat:
Wup sets
3x75kg
3x85kg
10x95kg (did 10x90kg a week ago, so quite content with that one)
RDL:
5 sets of 10x61,5kg
Supersettet with
Glute bridge w 20 kg Plate:
5 sets of 10
D3W3C7
Comment : Training went well, but think I have fucked up in last weeks OHP day. Took 12 x 54 kg instead of 10 last time. No FSL, but 10x10 for arms(George Turner 10x10)
Tomorrow 20 th anniversery, gonna surprise my wifey.
Millitary Press:
3x42,5kg
3x49kg
12x54kg
1 sets of 5x42,5 kg Back the Fuck Off Set
Supersettet with
Face pulls:
5 sets of 15 @ Black Resistance
Skull Crusher:
10 sets of 10 x 26,5kg
Barbell Curl:
10 sets of 10 x 35kg
D4W3C7
Comment : Tried The Dynamic Work setup I 531 Beyond, was a nice change.
Deadlift:
Wup Sets
5 sets of 2 at 85 kg
1 set of 1 at 104 kg
1 set of 5 at 115 kg
Zercher Squat:
5 sets of 5 at 60kg
Zercher Good Mornings:
5 sets of 5 at 60kg
Plank:
3 x 30 sec