Monday 11.01.10
Squat 3x75kg, 3x95kg, 3x115kg, 3x125kg, 3x130kg, 3x132.5kg pr
Gm 3x6x90kg
Bulgarian split squat, front foot elevated 3x8
Hanging leg raises 4x6
Reverse cable side bends 3x8
Last squat set almost killed me. Lost the form on last rep and had to muscle it up, very, very slowly.
I just love looking at the stars… In the middle of the day. Indoors. In a weight room with no windows.
Tuesday 12.01.10
Band gm 5x10
Mini band hamstring curls 5x20
Tabata thrusters
Gotta love Dr. Tabata 
Wednesday 13.01.10
Bench, illegal wide grip, 5x60kg, 5x70kg, 5x80kg, 5x85kg, 5x90kg pr
Narrow grip incline press 2x6x60kg, 5x70kg
Chest supported row 6x70kg, 2x6x65kg
Facepulls 3x12
Barbell curls 3x8
Db side raises 3x10
Thursday 14.01.10
Pull ups 35 total reps
Dips 35 reps
Mini band pushdowns 100 reps
Hmm… 6 months ago I couldn’t do one single pull up. (Well, I did band assisted pull ups, but that just doesn’t count.)
6 months forward from this day, and I’ll be doing easy sets of ten. Also, I’m gonna have a fucking huge back.
HUGE I say!
Friday 15.01.10
Box squat 8x2x115kg, 2x1x120kg, 2x1x125kg + 30kg of chains
Partial deadlift (4 inches below knee) 3x3x150kg
Pull Throughs 2x15
Standing ab pulldowns 4x8
Barbell russian twist 3x8
I miss the good old days when training meant going to a gym on mondays and doing some bench presses and curls. Ah, those were the days. I didn’t do squats or deadlifts and I was happy. So so happy.
Now I’m not happy at all.
Saturday 16.01.10
Bench 3x2x65kg, 3x2x70kg, 3x2x75kg, 1x80kg, 1x90kg, 1x100kg
Db incline press 6x30kg, 2x10x25kg
Db row 3x8x30kg
Db power cleans 3x12
Db hammer 3x8
Db side raises 3x10
Felt good after speed sets, so I decided to max out. Not feeling so good now… Bit burnt out. But I’m going to deload next week, so it’s fine.
Monday 18.01.10
Squat 5x75kg, 5x95kg, 5x115kg
Deadlift 3x120kg, 3x140kg, 3x150kg
Weighted situps 3x10
Gonna cut out almost all accessory and de work and go fairly heavy on me days. Hopefully this will make me hate deloading a bit less…
Tuesday 19.01.10
Bench 5x60kg, 5x70kg, 5x80kg
Bent over row 3x5x60kg
Rear lateral raises 2x15
Side raises 2x15
Boooooring.
Thursday 21.01.10
Box squat 2x2x70kg, 2x90kg, 2x110kg
Deadlift with Fat Gripz 2x5x70kg, 5x75kg, 4x80kg… wtf?? 5x75kg
Well, that was pathetic. I have no grip.
After deads I cried a little and did some pulldown abs. Then I cried some more.
Friday 22.01.10
Bench 3x10x60kg
Seated db shoulder press 2x6x20kg
Db rows 2x10
Pull ups
Rolling db tricep extensions with Fat Gripz 2x10
Db curls with Fat Gripz 2x10
Fat gripz are killing my arms. I hate them!
No. Not really. I love them.
Sunday 24.01.10
Partial deadlift (2 inches below knee) 5x75kg, 5x95kg, 5x115kg, 5x135kg, 5x155kg, 5x175kg, 5x185kg pr
Squat 3x5x105kg
Rdl 20x75kg, 15x75kg
Hanging knee raises 3x6
Db side bends 3x6
This was nice. Kinda cheap pr though, first time doing partial deads from that height…
Monday 25.01.10
Band gm 2x20
Band hamstring curls 2x35
Tabata thrusters
Tuesday 26.01.10
1 board press 5x60kg, 5x80kg, 5x90kg, 5x95kg pr
Military press 6x50kg, 2x6x45kg
Bb row 3x6x70kg
Db rear lateral raises 3x12
Bb tricep extensions with FatGripz 3x12
Bb curls with FatGripz 3x12
Wednesday 27.01.10
Pull ups 50 total reps
Dips 50 reps
Mini band pushdowns 100 reps
Thursday 28.01.10
Box squat 10x2x105kg
Partial deadlift with fatgripz 5x55kg, 5x60kg, 5x65kg, 5x67.5kg, 5x70kg, 5x72.5kg
Step ups 3x6x50kg
Suitcase deadlift 6x45kg, 6x50kg, 6x65kg
kneeling ab wheel 3x8
I decided to try this… Strength Training, Bodybuilding & Online Supplement Store - T NATION
I don’t have a fatbar so I’m gonna use fatgripz instead. Hopefully I’m going to see some improvements in my grip strength.
Friday 29.01.10
Db bench 15x25kg, 10x25kg, 15x25kg
Bradford press 3x8x25kg
Chest supported db rows 3x8x20kg
Facepulls 3x15
Rolling db tricep extensions 3x8
Hammer curls 3x8
Sunday 31.01.10
Partial deadlift (2 inches below knee) 3x100kg, 3x120kg, 3x140kg, 3x160kg, 3x180kg, 3x200kg pr
Squat 2x5x110kg, 5x105kg
Rdl 2x15x80kg
Hanging knee raises 3x6
Db side bends 3x6
I drank quite a lot on Friday night. I still feel like shit… I’m never gonna drink again. Never.
Tuesday 02.02.10
1 board press 3x60kg, 3x70kg, 3x80kg, 3x90kg, 3x100kg pr, 3x90kg
Military press 2x6x40kg, 6x45kg
Bb row 6x80kg, 2x6x70kg
Db rear lateral raises 3x12
Bb tricep extensions with FatGripz 3x12
Bb curls with FatGripz 3x12
Thursday 11.02.10
Box squat 10x2x110kg
Two-Handed Pinch Grip Deadlift (singles with 10 second hold at the top) 20kg, 25kg, 30kg, 35kg, 37.5kg, 40kg
Step ups 6x65kg, 2x6x55kg
kneeling ab wheel 3x8
Overhead side bends 3x8
I’ve been sick. Had to take a week off from training… Feeling better now
Thursday 18.02.10
Front squat 5x40kg, 5x60kg, 3x75kg, 3x85kg pr, 3x80kg
Rdl 5x100kg, 2x5x110kg
Pull through 2x15
Hanging leg raises 4x5
Barbell russian twist 3x6
Saturday 20.02.10
Bench 3x70kg, 3x80kg, 3x90kg, 3x85kg
Dips 5xbw, 5x5kg, 5x10kg
Chest supported row 2x5x70kg, 5x70kg + 10kg chains
Facepulls 3x10
Side raises 3x8
Barbell curls 3x8
Monday 22.02.10
Low box squat 12x2x90kg
Bulgarian split squat 6x12kg, 2x6x15kg
Back raise 6x10kg, 2x6x15kg
Sit ups 6x5kg, 3x6x10kg
Partial deadlift with fatgripz 3x50kg, 3x55kg, 3x60kg, 3x65kg, 3x70kg, 3x75kg, 3x80kg pr, 8x60kg