Hallo T-Nation readers 
I try making a log on T-Mag now. I looked for a while and I like the page I have a lot of experience as a coach for athletes (Figure fitness, bb and others). I have competed 2. and really wanna go back to the stage again.
Simple stats:
Age: 26
Height: 172 cm.
Weight off season: 85-90 kg.
Weight on season: 70-74 kg.
Maxs:
Deadlift: 190 kg. (420 lbs)
Front squat: 120 kg. (265 lbs)
Bb bench: 132.5 kg. (290 lbs)
Goals in 2010:
Deadlift: 200 kg. (440 lbs)
Front squat: 140 kg. (310 lbs)
Bb bench: 140 kg. (310 lbs)
Programes i tryed:
HST
HSS-100
FB
Splits (2,3,4,5)
Smolov JR (Squat, bench and dead)
Sheiko 1
Sheiko 2 (Front, incline bench, dead)
Sheiko 2 (Front, bench, dead)
Hatfield (Bench)
DUP
At the moment Iam training a special split. Its build up around a Sheiko 2. But with exercise like Fronts, SLDL, Db incline bench press, Clean and press, Bench press, Deadlifts, Pull ups, Dips and other basic movements.
Best regards
thefitnessfreak
Friday 11/7/2008
Week 1 Day 3
Front squat
557.5 kg
470 kg
470 kg
3 80 kg
3* 80 kg
3* 92.5 kg
3* 92.5 kg
3* 92.5 kg
3* 92.5 kg
3* 92.5 kg
Bench press
565 kg
477.5 kg
477.5 kg
390 kg
390 kg
2105 kg
2105 kg
2105 kg
2105 kg
2105 kg
2*105 kg
Dips
620 kg
625 kg
625 kg
625 kg
6*25 kg
Front squat
557.5 kg
570 kg
570 kg
480 kg
480 kg
480 kg
4*80 kg
Db high incline bench press
832.5 kg
837.5 kg
835 kg
835 kg
8*35 kg
Stiff legs deadlift
8105
8105
8105
8105
8*105
Hey iam back.
Monday d. 18. Jan. 2010
Quads, Chest, Delts and Hams
Front squat
560 kg
472,5 kg
472,5 kg
385 kg
385 kg
395 kg
395 kg
395 kg
395 kg
395 kg
Bb bench press (1.2.1)
560 kg
472,5 kg
385 kg
385 kg
395 kg
395 kg
395 kg
395 kg
3*95 kg
Front squat
665 kg
672,5 kg
677,5 kg
677,5 kg
677,5 kg
677,5 kg
Bb bench press (1.2.1)
565 kg
577,5 kg
577,5 kg
490 kg
490 kg
490 kg
4*90 kg
Db seated lateral raise
1013 kg
1013 kg
1013 kg
1013 kg
10*13 kg
Goodmornings
550 kg
575 kg
575 kg
570 kg
570 kg
550 kg
Plank (Shoulder touch)
8 touch each shoulder
8 touch each shoulder
8 touch each shoulder
Thursdag d. 19. Januar 2010
Back, Reardelts, Biceps, Calves
Pull ups (Wg - Supineret)
5bw
5bw+15 kg
5bw+17,5 kg
5bw+20 kg
5bw+20 kg
5bw+15 kg
Yates row
860 kg
6100 kg
5110 kg
5120 kg
5120 kg
6110 kg+680 kg+650 kg
Pull down (Wg - Proneret)
890 kg
890 kg
890 kg
890 kg
Pull down (Wg - Neutral)
890 kg
890 kg
8*90 kg
Reverse pec deck
1240 kg
1240 kg
12*40 kg
Db seated bent over lateral raise
818 kg
818 kg
8*18 kg
Db curl
820 kg
820 kg
8*20 kg
Ez curl
650 kg
650 kg
6*50 kg
Db one arm preacher curl
814 kg
814 kg
8*14 kg
Standing calf raise (Fst-7)
15100 kg
15100 kg
15100 kg
15100 kg
15100 kg
15100 kg
15*100 kg
Wednesdag d. 20. Januar 201
Skhoulder and Triceps
Bb seated shoulderpress from pins (Classic Cluster)
850 kg
580 kg
5190 kg
5190 kg
5190 kg
Db lateral raise (Fst-7)
1510 kg
1510 kg
1510 kg
1510 kg
1510 kg
1510 kg
15*10 kg
Bb cg bench press from pins (Classic Cluster)
560 kg
5100 kg
51110 kg
51110 kg
51110 kg
Cable push down (Fst-7)
1550 kg
1550 kg
1550 kg
1550 kg
1550 kg
1550 kg
15*50 kg
Ez upright row
1030 kg
1040 kg
1040 kg
1040 kg
10*40 kg
Db one arm overhead extension
1012 kg
1012 kg
All alone in the gym
Thursdag d. 21. Januar 2010
Lower bakc, Hams and Calves
Rack pulls
550 kg
550 kg
580 kg
5120 kg
5120 kg
5160 kg
5160 kg
5160 kg
5*160 kg
My core have become so much stronger the last weeks
Bb romain DL (5.0.1)
580 kg
590 kg
590 kg
590 kg
Leg curl (3.0.1)
620 kg
625 kg
625 kg
625 kg
6*25 kg
Glute ham raise (Eccentric)
5bw
5bw
5*bw
Hyper extension
8bw+20 kg
8bw+20 kg
8*bw+20 kg
Seated calf raise (Fst-7)
1550 kg
1550 kg
1550 kg
1550 kg
1550 kg
1550 kg
15*50 kg
Friday d. 22. Jan. 2010
Back, Biceps and Reardelts
Db one arm row
1218 kg
1255 kg
1255 kg
1255 kg
Chins (2.0.2)
8bw
8bw
8*bw
Pull down (Cg - Neutral)
1280 kg
1280 kg
12*80 kg
Pull down (Wg - Supineret)
1280 kg
1285 kg
12*85 kg
Chest supported row
1280 kg
1280 kg
12*80 kg
Ez curl
1240 kg
1240 kg
12*40 kg
A1. Ez preacher curl (Wg - 5.0.5)
530 lbs
540 lbs
5*40 lbs
A2. Ez preacher curl (Cg - 5.0.5)
530 lbs
540 lbs
5*40 lbs
Db curl
1214 kg
1214 kg
12*14 kg
Reverse pec deck
1240 kg
1240 kg
12*40 kg
Face pulls
1250 kg
1250 kg
12*50 kg
Saturday d. 23. Jan. 2010
Quads, Shoulder, Triceps and Calves
Bb box squat
560 kg
560 kg
5100 kg
5130 kg
3140 kg
3150 kg
2*160 kg
Front squat (DE)
350 kg
350 kg
380 kg
380 kg
380 kg
380 kg
3*80 kg
Bb seated shoulder press from pins
560 kg
560 kg
580 kg
590 kg
3100 kg (220 lbs)
590 kg
Bb seated shoulder press (3.0.1)
860 kg
570 kg
670 kg
1060 kg
Db lean away lateral raise
822 kg
822 kg
822 kg
822 kg
Bb cg floorpress
550 kg
590 kg
590 kg
590 kg
5*90 kg
Seated calf raise (Fst-7)
1550 kg
1550 kg
1550 kg
1550 kg
1550 kg
1550 kg
15*50 kg
Mondag d. 25. Jan. 2010
Shoulder, Chest, Triceps og Calves
Bb seated shoulder press from pins
560 kg
560 kg
580 kg
580 kg
590 kg
590 kg
5*90 kg
Bb seated shoulder press (3.0.1)
570 kg
570 kg
5*70 kg
Db lean away lateral raise
624 kg
624 kg
6*24 kg
Db bench press
520 kg
538 kg
543 kg
543 kg
543 kg
545 kg
5*45 kg
Smith high incline bench press
565 kg
595 kg
595 kg
585 kg
585 kg
585 kg
Bb cg floorpress
550 kg
590 kg
590 kg
590 kg
Machine flyers
830 kg
850 kg
850 kg
850 kg
Cable push down (3.0.1)
830 kg
860 kg
860 kg
865 kg
Seated calf raise
1555 kg
670 kg
670 kg
670 kg
6*70 kg
Thursday d. 26. Jan. 2010
Back, Biceps and Reardelts
Db one arm row
520 kg
526 kg
538 kg
550 kg
565 kg
568 kg
568 kg
568 kg (150 lbs)
Pull down (Wg - Supineret)
540 kg
6105 kg
5110 kg
5110 kg
5*110 kg
Pull ups (Cg - Neutral)
5bw
5bw+15 kg
5bw+15 kg
5bw+15 kg
5*bw+15 kg
Pulley row (Cg - Neutral)
55 blokke
510 blokke
510 blokke
510 blokke
5*10 blokke
Db alt. curl
522 kg
524 kg
524 kg
524 kg
Bb curl (3.0.1 - Fat Gripz)
830 kg
830 kg
830 kg
830 kg
Db chest supported hammer curl (Fat Gripz)
816 kg
816 kg
8*16 kg
Face pulls
865 kg
865 kg
865 kg
865 kg
Wednesday d. 27. Jan. 2010
Quads, Hams, Calves and Core
Front squat reverse bands (-20 kg in the buttom)
560 kg
5100 kg
5100 kg
3120 kg
2130 kg
1135 kg
1135 kg
3120 kg
3120 kg
3120 kg
Glute ham raise (Band supported)
5bw
5bw
5bw
5bw
Leg curl (3.0.1)
625 kg
625 kg
625 kg
625 kg
Bb romain deadlift
660 kg
6100 kg
6130 kg
6130 kg
6*130 kg
One leg leg curl
820 kg
820 kg
820 kg
820 kg
Standing calf raise
8150 kg
8150 kg
8150 kg
8150 kg
8*150 kg
Seated calf raise
860 kg
860 kg
860 kg
860 kg+840 kg+820 kg
860 kg+840 kg+820 kg
860 kg+840 kg+820 kg
A1. Sit-Ups
8bw+14 kg
8bw+14 kg
A2. Plank
30 sek.*20 kg
30 sek.*20 kg
Thurdag d. 28. Jan. 2010
Chest, Delts and Triceps
Db bench press
2016 kg
2022 kg
1530 kg
1532 kg
15*34 kg
Bb incline bench press
1550 kg
880 kg+1250 kg
590 kg+1060 kg
590 kg+10*60 kg
Machine flyers
1060 kg+1050 kg+840 kg
860 kg+850 kg+840 kg
Db incline bench lateral raise
158 kg
1510 kg
1510 kg
1510 kg
Cable one arm lateral raise
2010 kg
2010 kg
20*10 kg
Bb cg bench press from pins (1.2.1)
1560 kg
1570 kg
1270 kg
1260 kg
Cable one arm push down
1520 kg
1525 kg
15*25 kg
Nice training today with a sick ass pump at the end!
Friday d. 29. Jan. 2010
Back, Biceps, Reardelts and Core
Bb bent over row
1560 kg
1560 kg
1580 kg
1580 kg
15*80 kg
Snatch grip rack pulls
1260 kg
1290 kg
12120 kg
5140 kg
5150 kg - PR
3160 kg - PR
3170 kg - PR
3180 kg - PR
Pull down (Wg - Proneret)
1240 kg
1290 kg
1280 kg
1280 kg
1280 kg
1280 kg
Cable rope row (1.2.1)
1255 kg
1255 kg
12*55 kg
Bb preacher curl (Fat grips)
830 kg
830 kg
8*30 kg
Db chest supported hammer curl (Fat grips)
1214 kg
1214 kg
12*14 kg
Bb reverse curl
1230 kg
1230 kg
12*30 kg
Reverse pec deck
1540 kg
1540 kg
15*40 kg
Db chest supported rear lateral raise
158 kg
1510 kg
1510 kg
1510 kg
A1. Hyper extension
15bw
15bw
15*bw
A2. Sit ups
15bw
15bw
15*bw
Saturday d. 30. Jan. 2010
Quads, Hams and Calves
Front squat reverse bands
560 kg
590 kg
5120 kg
3140 kg
2150 kg (330 lbs)
2150 kg
2150 kg
3120 kg
3120 kg
3120 kg
Bb lunges - Front fod elevated
1230 kg
1240 kg
1250 kg
1250 kg
Bb SLDL from box
1250 kg
890 kg
890 kg
890 kg
Leg curl
1225 kg
1225 kg
12*25 kg
One leg leg curl
1215 kg
1215 kg
12*15 kg
Standing calf raise
6190 kg
6190 kg
6190 kg
6190 kg
Seated calf raise
660 kg+640 kg+620 kg
660 kg+640 kg+620 kg
660 kg+640 kg+620 kg
660 kg+640 kg+620 kg
Monday d. 1. Feb. 2010
Delts, Chest, Triceps, Cavles and Core
Seated shoulderpress form pins
860 kg
860 kg
680 kg
3100 kg
3100 kg
4100 kg - PR
Db seated shoulder press
620 kg
639 kg
541 kg - PR
541 kg
Db lean away lateral raise
626 kg
626 kg
6*26 kg
Db bench press
620 kg
639 kg
545 kg
545 kg
548 kg - PR
548 kg
Bb incline bench press
660 kg
590 kg
592,5 kg
592,5 kg
592,5 kg
592,5 kg
Machine flyers
850 kg
850 kg
8*50 kg
Bb cg floorpress (1.2.1)
560 kg
590 kg
590 kg
590 kg
Dips
6bw
6bw+15 kg
6bw+15 kg
6bw+15 kg
Standing calf raise (3.3.1)
6180 kg
6180 kg
6180 kg
6180 kg
Seated one fod calf raise
630 kg
630 kg
630 kg
630 kg
A1. Sit-Ups
818 kg
818 kg
A2. Plank (Shoulder touch)
8bw
8bw
Thursday. 2. Feb. 2010
Back, Biceps and Reardelts
Pinky grip rack pulls
560 kg
560 kg
5100 kg
5100 kg
5140 kg
3160 kg
3180 kg
3185 kg - PR
3190 kg - PR
5160 kg - PR
Db one arm row
539 kg
568 kg
568 kg
568 kg
5*68 kg
Pull down (Wg - Proneret)
660 kg
695 kg
6100 kg
6100 kg
6*100 kg
Pull down (Wg - Supineret)
6100 kg
695 kg
696 kg
695 kg
Ez curl
650 kg
560 kg
560 kg
560 kg
5*60 kg
Db incline bench curl
520 kg
520 kg
520 kg
520 kg
Cable one arm preacher curl
615 kg
620 kg
620 kg
620 kg
6*20 kg
Reverse pec deck
850 kg
850 kg
8*50 kg
Face pulls
865 kg
865 kg
8*65 kg
Wednesday d. 3. Feb. 2010
Quads, Hamstrings, Calves and Core
Front squat reverse bands
560 kg
590 kg
3130 kg
3130 kg
2150 kg
2152,5 kg - PR
3140 kg
3130 kg
GHR (Band supported)
5bw
5bw
5bw
5bw
Romain deadlift
550 kg
5130 kg
5130 kg
5130 kg
5*130 kg
Leg curl
620 kg
630 kg
630 kg
630 kg
6*30 kg
Standing calf raise
6180 kg
6180 kg
6180 kg
6180 kg
Seated one leg calf raise
630 kg
630 kg
630 kg
630 kg
Seated calf raise
2030 kg
2030 kg
2030 kg
2030 kg
A1. Plank (Shoulder touch)
15bw
15bw
15*bw
A2. Sit-Ups
8bw+20 kg
8bw+20 kg
8*bw+20 kg
B1. Hyper extension
10bw
10bw
10*bw
B2. Side bent in hyper extension
10bw
10bw
10*bw
Thursday d. 4. Feb. 2010
Chest, Shoulder and Triceps
Db bench press
2016 kg
2020 kg
1039 kg+530 kg
1039 kg+530 kg
639 kg+724 kg
Db high incline bench press (3.0.1)
1030 kg+424 kg
630 kg+622 kg
630 kg+522 kg
A1. Machine flyers
850 kg
850 kg
8*50 kg
A2. Deep push ups (Cg - Neutral)
8bw
8bw
8*bw
Db incline bench lateral raise
1510 kg
1210 kg
1210 kg
1210 kg
Cable one arm lateral raise
1210 kg
1210 kg
1210 kg
1210 kg
Db superman raise
86 kg
86 kg
Ez french press (3.0.1)
?30 lbs
?50 lbs
?50 lbs
1570 lbs
1570 lbs
1570 lbs
15*70 lbs
Cable rope one arm push down
630 kg+620 kg
630 kg+620 kg
Friday d. 5. Feb. 2010
Back, Biceps, Reardelts and Core
Db chest supported row
1516 kg
1522 kg
1239 kg+1022 kg
1239 kg+622 kg
1239 kg+622 kg
Pull down (Wg - Proneret)
1240 kg
1280 kg
1285 kg
1285 kg
Pull down (Cg - Neutral)
1240 kg
1080 kg
1075 kg
1075 kg
Pulley row (Wg - Proneret)
1530 kg
1550 kg
1550 kg
1550 kg
Cable rope row
1255 kg
1255 kg
Bb preacher curl (Fat grips)
635 kg
830 kg
830 kg
830 kg
Bb reverse curl
830 kg
835 kg
835 kg
835 kg
Cable one arm preacher curl
1215 kg
1215 kg
1215 kg
1215 kg
Reverse pec deck
1240 kg
1240 kg
1240 kg
1240 kg
12*40 kg
A1. Hyper extension
10bw+10 kg
10bw+10 kg
A2. Sit-Ups
10bw+10 kg
10bw+10 kg
