Saturday d. 6. Feb. 2010
Quads, Hams and Calves
Front squat (DE)
350 kg
350 kg
380 kg
380 kg
380 kg
380 kg
380 kg
380 kg
380 kg
380 kg
Goodmornings
1250 kg
1250 kg
1250 kg
1250 kg
Leg curl
1025 kg
1025 kg
1020 kg+1015 kg
1020 kg+1015 kg
One leg leg curl
1015 kg+1010 kg
1015 kg+1010 kg
Standing calf raise
10150 kg
10150 kg
10150 kg
10150 kg
Seated calf raise
1545 kg
1545 kg
1545 kg
1545 kg
Monday d. 8. Feb. 2010
Delts, Chest, Triceps and Calves
Bb seated shoulder press from pins
?50 kg
?50 kg
580 kg
3105 kg
3105 kg
5100 kg
Db seated shoulder press
520 kg
541 kg
541 kg
541 kg
Db lean away lateral raise
624 kg
624 kg
6*24 kg
Db bench press
520 kg
539 kg
547 kg
550 kg
547 kg
647 kg
Db high incline bench press
641 kg
641 kg
641 kg
641 kg
Machine flyers
850 kg
850 kg
850 kg
850 kg
Bb cg floorpress
560 kg
3100 kg
3100 kg
3100 kg
Dips
6bw+20 kg
6bw+20 kg
6*bw+20 kg
Seated calf raise
1540 kg
1540 kg
1540 kg
1540 kg
15*40 kg
Thursday d. 9. Feb. 2010
Back and Biceps
Rack pull (ME)
550 kg
5110 kg
5110 kg
5140 kg
3170 kg
3190 kg
8200 kg (440 lbs) - PR
1212,5 kg (467,5 lbs) - PR
1*215 kg (473 lbs) - PR
Pull down (Wg - Proneret)
640 kg
695 kg
695 kg
695 kg
6*95 kg
Pull down (Wg - Supineret)
640 kg
695 kg
695 kg
695 kg
6*95 kg
Machine chest supported row
640 kg
6100 kg
6100 kg
6100 kg
Ez curl
540 kg
550 kg
550 kg
550 kg
Bb preacher curl
530 kg
540 kg
540 kg
540 kg
Db seated hammer curl
520 kg
520 kg
5*20 kg
Wednesday d. 10. Feb. 2010
Quads, Hams, Calves & Core
Front squat
550 kg
550 kg
570 kg
570 kg
3100 kg
3110 kg
2115 kg
1120 kg
3*100 kg
Squat
20*70 kg
Leg extension (Fst 7)
1540 kg
1240 kg
1240 kg
1240 kg
1240 kg
1240 kg
12*40 kg
GHR (½ ROM)
5bw
5bw
5bw
5bw
Goodmornings
550 kg
560 kg
560 kg
560 kg
Leg curl
520 kg
530 kg
530 kg
530 kg
5*30 kg
PNF strech for Hams…
Standing calf raise
6180 kg
6180 kg
6180 kg
6180 kg
Seated calf raise
660 kg
660 kg
660 kg
660 kg
A1. Hyper extension
10bw+10 kg
10bw+10 kg
A2. Sit-Ups
10bw+10 kg
10bw+10 kg
Thursday d. 11. Februar 2010
Chest, Delts and Triceps
Steady state cardio
Concept 2 - 10 min.
Bb bench press (Fat grips)
1260 kg
1260 kg
690 kg+1060 kg
6100 kg+1060 kg
6105 kg+1060 kg
3110 kg+1060 kg
3110 kg+1060 kg
Db high incline bench press
1022 kg
1030 kg+822 kg
1030 kg+522 kg
1030 kg+5*22 kg
A1. Machine flyers
8100 kg
8100 kg
A2. Deep push ups (Neutral)
8bw
8bw
Db incline bench lateral raise
1210 kg
1210 kg
12*10 kg
Db superman lateral raise
86 kg
86 kg
8*6 kg
Ez incline bench french press
1540 lbs
1570 lbs
1570 lbs
1570 lbs
Cable kneeling rope push down (Fat grips)
1060 kg+1050 kg+1040 kg
1060 kg+1050 kg+1040 kg
1060 kg+1050 kg+10*40 kg
Friday d. 12. Feb 2010
Back, Biceps and Reardelts
Steady state cardio
Concept 2 - 5 min.
Bb chest supported row
1550 kg
1550 kg
1270 kg
1270 kg
12*70 kg
Pull down (Wg-Proneret)
1540 kg
1280 kg
1280 kg
1280 kg
12*80 kg
Pull down (Wg-Supineret)
1080 kg
1070 kg
10*70 kg
Pulley row (Wg-Proneret)
1250 kg
1250 kg
12*50 kg
Cable rope stiff-arm pull pull down
1240 kg
1245 kg
12*45 kg
Bb preacher curl (Fat grips)
830 kg
830 kg
8*30 kg
Bb reverse curl
830 kg
830 kg
8*30 kg
Db one arm preacher hammer curl
1212 kg
1212 kg
12*12 kg
Db seated bent over lateral raise
1214 kg
1214 kg
12*14 kg
Saturday d. 13. Feb. 2010
Quads, Hams, Calves and Core
Steady state cardio
Concept 2 - 5 min.
Front squat with chains
550 kg
550 kg
570 kg
370 kg+Chains (30 kg)
390 kg+Chains (30 kg)
3100 kg+Chains (30 kg)
3100 kg+Chains (30 kg)
3100 kg+Chains (30 kg)
3100 kg+Chains (30 kg)
3100 kg
Supreme speed :o)
Bb SLDL from box
870 kg
690 kg
690 kg
690 kg
Leg curl
1025 kg+1020 kg
1025 kg+620 kg
825 kg+620 kg
One leg leg curl
1015 kg+1010 kg
1015 kg+1010 kg
1015 kg+1010 kg
Leg extension (FST-7)
1535 kg
1535 kg
1535 kg
1535 kg
1535 kg
1535 kg
15*35 kg
Standing calf raise
8160 kg+8140 kg
8160 kg+8140 kg
8160 kg+8140 kg
Seated calf raise
660 kg+640 kg+620 kg
660 kg+640 kg+620 kg
660 kg+640 kg+6*20 kg
Evil wheel
10bw
10bw
10*bw
Monday d. 15. Feb. 2010
Shoulder, Chest, Triceps and Core
Steady state cardio
Concept 2 - 5 min.
Push press
550 kg
550 kg
370 kg
380 kg
380 kg
380 kg
Db lean away lateral raise
624 kg
624 kg
6*24 kg
Db schulz lateral raise
610 kg
616 kg
620 kg
620 kg
6*20 kg
Bb bench press (Fat grips)
650 kg
680 kg
3110 kg
3112,5 kg
3115 kg
3117,5 kg
3*120 kg
Db incline bench press
620 kg
641 kg
641 kg
641 kg
6*41 kg
Db floorpress
620 kg
639 kg
639 kg
639 kg
6*39 kg
Bb cg bench press form pins (Fat grips)
660 kg
6100 kg
6100 kg
6100 kg
Cable one arm reverse push down
820 kg
820 kg
8*20 kg
Evil wheel
10bw
10bw
10*bw
Thursdag d. 16. Feb. 2010
Back, Biceps and Reardelts
Steady state cardio
Concept 2 - 5 min.
Rack pulls
660 kg
6100 kg
6100 kg
3140 kg
3180 kg
2200 kg
Fucking crap as a injuri in my lowerback/hip area 
The plan was 45200 kg (440 lbs)
Bb chest supported row
660 kg
680 kg
680 kg
685 kg
685 kg
685 kg
Pull down (Wg - Proneret)
640 kg
695 kg
695 kg
695 kg
6*95 kg
Machine chest supported one arm row
645 kg
660 kg
660 kg
660 kg
6*60 kg
Db seated curl
618 kg
618 kg
618 kg
618 kg
Cable one arm preacher curl
625 kg
625 kg
625 kg
625 kg
Bb preacher curl
630 kg
635 kg
635 kg+630 kg
Face pulls
860 kg
860 kg
860 kg
860 kg
Wednesday d. 17. Feb. 2010
Deload/Rehab
Seated leg curl (30 sek. rest)
840 kg
840 kg
840 kg
840 kg
835 kg
835 kg
Leg extension (30 sek. rest)
840 kg
840 kg
840 kg
840 kg
840 kg
840 kg
Standing calf raise
40bw
40bw
Seated calf raise
1245 kg
1245 kg
12*45 kg
Thursday d. 18. Feb. 2010
Rehab cardio
Steady state
Powerwalk - 10 min.
Crosstrainer - 10 min.
Powerwalk - 10 min.
Friday d. 19. Feb. 2010
Skulder, Triceps and calves
Delts - C-Workout
A1. Db seated shoulder press
526 kg
A2. Db lateral raise
1510 kg
A3. Smith seated shoulder press from pins
3045 kg
A4. Db seated shoulder press
526 kg
A5. Db lateral raise
1510 kg
A6. Smith seated shoulder press from pins
3035 kg
A7. Db seated shoulder press
522 kg
A8. Db lateral raise
1510 kg
A9. Smith seated shoulder press from pins
3025 kg
A10. Db seated shoulder press
516 kg
A11. Db lateral raise
15*10 kg
Triceps - A-Workout
Ez seated overhead extension
1060 lbs
1060 lbs
1060 lbs
1060 lbs
1060 lbs
1060 lbs
1060 lbs
1060 lbs
1060 lbs
1060 lbs
Calves - A-Workout
Seated calf raise
1060 kg
1060 kg
1045 kg
1045 kg
1045 kg
1045 kg
1045 kg
1045 kg
1045 kg
1045 kg
Saturday d. 20. Feb. 2010
My back was even more shitty this morning!
Rehab
Steady state
Crosstrainer - 10 min.
Powerwalk - 15 min.
Monday d. 22. Feb. 2010
Rehab/Deload
Steady state cardio
Powerwalk - 10 min.
TechnoGym chest press (Fst-7)
1060 kg
1060 kg
1060 kg
1060 kg
1060 kg
1050 kg
10*50 kg
Machine flyers
1520 kg
1520 kg
15*20 kg
Smith seated shoulder press (Koppel tech.)
1545 kg
1545 kg
15*45 kg
Db lateral raise (Back supported)
155 kg
155 kg
15*5 kg
Ez seated OH extension
1570 lbs
1570 lbs
1570 lbs
1570 lbs
Db seated one arm OH extension
1510 kg
1510 kg
Seated calf raise
1050 kg
1050 kg
1050 kg
1050 kg
1050 kg
1050 kg
1050 kg
1050 kg
Steady state cardio
Powerwalk - 10 min.
Thursday d. 23. Feb. 2010
My lowerback begin to heal. So today the ABC protocol begin :o)
[size=150]Back, Biceps & Reardelts[/size]
Steady state cardio
Powerwalk - 10 min. + mobility drills
Back - C-Workout
Pull down (Wg - Supineret)
590 kg
Bb chest supported row
1570 kg
Pull down (Wg - Proneret - ½ ROM)
3040 kg
Pull down (Wg - Supineret)
590 kg
Bb chest supported row
1560 kg
Pull down (Wg - Proneret - ½ ROM)
3040 kg
Pull down (Wg - Supineret)
580 kg
Bb chest supported row
1550 kg
Pull down (Wg - Proneret - ½ ROM)
3040 kg
Pull down (Wg - Supineret)
570 kg
Bb chest supported row
15*40 kg
Biceps - A-Workout
Bb preacher curl
1030 kg
1025 kg
1025 kg
1025 kg
1025 kg
1025 kg
1025 kg
1025 kg
1025 kg
1025 kg
Rear delts
Face pulls
1060 kg
1060 kg
1060 kg
1060 kg
Steady state cardio
Powerwalk - 12 min. + mobility drills
Wednesday d. 24. Feb. 2010
1 hour powerwalk this morning for loosing up…
Hamstrings, Quads & Calves
Steady state cardio
Powerwalk - 10 min. + mobility drills
Hamstrings - A-Workout
Leg Curl
1035 kg
1035 kg
1035 kg
1035 kg
1035 kg
1035 kg
1035 kg
1035 kg
1035 kg
1035 kg
Quads - A-Workout
Leg extension
1035 kg
1035 kg
1035 kg
1035 kg
1035 kg
1035 kg
1035 kg
1035 kg
1035 kg
1035 kg
Calves - A-Workout
Seated calf raise
1055 kg
1055 kg
1055 kg
1055 kg
1055 kg
1055 kg
1055 kg
1055 kg
1055 kg
1055 kg
Friday d. 26. Feb. 2010
Chest, Triceps & Delts
Steady state cardio
Crosstrainer - 10 min. + mobility drills
Chest - B-Workout
Bb incline bench press
590 kg
592,5 kg
5*95 kg
Smith bench press
1580 kg
1580 kg
15*80 kg
Machine flyers
3030 kg
3030 kg
Triceps - B-Workout
Dips
5bw+30 kg
5bw+35 kg
5*bw+40 kg
Ez seated overhead extension
1570 lbs
1570 lbs
15*70 lbs
Cable push down
3035 kg
3035 kg
Delts - A-Workout
Seated lateral raise
1010 kg
1010 kg
1010 kg
1010 kg
1010 kg
1010 kg
1010 kg
1010 kg
1010 kg
1010 kg
Saturday d. 27. Februar 2010
Back, Reardelts, Biceps, Hamtrings & Calves
Steady state cardio
Crosstrainer - 10 min. + mobility drills
Back - B-Workout
Pull down (Wg - Sup)
5100 kg
5100 kg
5*100 kg
Bb chest supported row
1570 kg
1570 kg
15*70 kg
Pull down (Wg - Pro - ½ROM)
3045 kg
3045 kg
Reardelts
Face pulls
1060 kg
1060 kg
10*60 kg
Biceps - A-Workout
Bb preacher curl (Rest: 45 sec.)
1027,5 kg
1027,5 kg
1027,5 kg
1027,5 kg
1027,5 kg
1027,5 kg
1027,5 kg
1027,5 kg
1027,5 kg
1027,5 kg
Hamstrings - A-Workout
Seated leg curl (Rest: 30 sec.)
1035 kg
1035 kg
1035 kg
1035 kg
1035 kg
1035 kg
1035 kg
1035 kg
1035 kg
1035 kg
Calves - A-Workout
Seated calf raise (You go I go with Schulz)
1055 kg
1055 kg
1055 kg
1055 kg
1055 kg
1055 kg
1055 kg
1055 kg
1055 kg
1055 kg
Monday d. 1. Marts 2010
Delts, Chest, Triceps & Calves
Steady state cardio
Crosstrainer - 10 min. + mobility drills
Delts - B-Workout
Db seated shoulder press
539 kg
539 kg
5*39 kg
Db seated lateral raise
1510 kg
1510 kg
15*10 kg
Smith seated shoulder press (Koppel tech.)
3050 kg
3050 kg
Chest - A-Workout
Bb incline bench press (Rest: 30 sec.)
1065 kg
1065 kg
1065 kg
1065 kg
1065 kg
1065 kg
1065 kg
1065 kg
1065 kg
1065 kg
Triceps - A-Workout
Ez seated overhead extension (Rest: 30 sec.)
1070 lbs
1070 lbs
1070 lbs
1070 lbs
1070 lbs
1070 lbs
1070 lbs
1070 lbs
1070 lbs
1070 lbs
Calves - A-Workout
Seated calf raise (Rest: 30 sec.)
1060 kg
1060 kg
1060 kg
1060 kg
1060 kg
1060 kg
1060 kg
1060 kg
1060 kg
1060 kg
69 min. include warm up :o) Tomorrow A-Back and B-Biceps :O)
Thursday d. 2. Marts 2010
Back, Reardelts, Biceps & Core
Steady state cardio
Crosstrainer - 10 min. + mobility drills
Back - A-Workout
Pull down (Wg - Pro)
1070 kg
1070 kg
1070 kg
1070 kg
1070 kg
1070 kg
1070 kg
1070 kg
1070 kg
1070 kg
Reardelts
Face pulls
1060 kg
1060 kg
1060 kg
1060 kg
Biceps - B-Workout
Ez curl (Back supported)
550 kg
550 kg
5*50 kg
Bb hammer curl
1535 kg
1535 kg
15*35 kg
Bb preacher curl
2350 lbs
3040 lbs
Core
Single-leg prone bridge
20 sek.*bw
20 sek.*bw
20 sek.*bw
Evil wheel
8bw
8bw
8*bw
40 min. training today!