Journal
June
Week 27 - 2009-06-30 - Tuesday
Program: Generic
Duration: 0:45 h
Body Weight: 89,6 kg
Total Weights: 0 kg
1. Running: 6,5 km, 0:30:26 h, (04:41 min/km, 12,8 Km/h)
Comment:
Light session around Lötsjön, Råstasjön and the graveyard.
Week 27 - 2009-06-29 - Monday
Program: Generic
Duration: 1:40 h
Body Weight: 89,6 kg
Total Weights: 17340 kg
1. Deadlift: 8x100,0kg, 6x140,0kg, 6x180,0kg, 6x200,0kg, 6x200,0kg, 6x200,0kg, 6x200,0kg,
2. Deadlift Straight Legged: 8x60,0kg, 8x80,0kg, 8x80,0kg, 8x80,0kg, 8x80,0kg,
3. Row Hanging: 8x, 8x, 8x, 8x,
4. Rowing Broad Grip: 8x60,0kg, 5x80,0kg, 5x80,0kg, 5x80,0kg, 5x80,0kg,
5. Benchpress Narrow Grip: 10x60,0kg, 10x80,0kg, 10x80,0kg, 10x80,0kg,
6. Biceps Curls: 10x20,0kg, 10x30,0kg, 10x40,0kg, 10x40,0kg, 10x40,0kg,
Comment:
No inspiration to work out today it became a ok session any way. I am really looking forward to some vacation.
Week 26 - 2009-06-28 - Sunday
Program: Generic
Duration: 2:30 h
Body Weight: 89,6 kg
Total Weights: 9650 kg
1. Leg Extension: 10x10,0kg, 10x10,0kg, 10x10,0kg, 10x10,0kg,
2. Squat with Stop: 6x50,0kg, 6x70,0kg, 6x90,0kg, 6x110,0kg, 6x110,0kg, 6x110,0kg, 6x110,0kg,
3. Benchpress: 6x70,0kg, 5x85,0kg, 4x100,0kg, 4x100,0kg, 3x115,0kg, 3x115,0kg, 3x115,0kg, 3x115,0kg, 3x115,0kg,
4. Benchpress Chain (38kg): 6x50,0kg, 6x70,0kg, 6x70,0kg, 6x70,0kg, 6x70,0kg,
5. AB Crunches: 20x, 20x, 20x,
Comment:
Light session in the summer heat. I had been tanning all day why the session became pretty lame.
Week 26 - 2009-06-25 - Thursday
Program: Generic
Duration: 1:30 h
Body Weight: 89,6 kg
Total Weights: 1600 kg
1. Running: 0,4 km, 0:01:14 h, (03:05 min/km, 19,5 Km/h)
2. Running: 0,4 km, 0:01:09 h, (02:53 min/km, 20,9 Km/h)
3. Running: 0,4 km, 0:01:15 h, (03:07 min/km, 19,2 Km/h)
4. Running: 0,4 km, 0:01:10 h, (02:55 min/km, 20,6 Km/h)
5. Muscle-up: 3x, 3x, 3x, 3x,
6. Chins Reversed Grip: 8x, 8x, 8x, 8x,
7. Biceps Curls: 10x20,0kg, 10x20,0kg, 10x20,0kg, 5x50,0kg, 5x50,0kg, 5x50,0kg, 5x50,0kg,
8. Chins Behind the Neck: 4x, 4x, 4x, 4x,
Comment:
Running on Sundbybergs IP today. 400 meter interval was very nice, we had 3 min rest between the laps. After me and Yankeee ran to Råsta outdoor gym and did some hanging exercises in the warm weather.
Week 26 - 2009-06-24 - Wednesday
Program: Generic
Duration: 2:30 h
Body Weight: 89,6 kg
Total Weights: 12363 kg
1. Leg Extension: 10x10,0kg, 10x10,0kg, 10x20,0kg, 10x20,0kg, 10x20,0kg, 10x20,0kg,
2. Squat: 6x60,0kg, 6x80,0kg, 6x80,0kg, 6x100,0kg, 6x100,0kg, 6x100,0kg, 6x100,0kg,
3. Benchpress: 6x70,0kg, 5x80,0kg, 4x90,0kg, 3x100,0kg, 2x110,0kg, 1x120,0kg, 1x127,5kg, 1x130,0kg,
4. Benchpress Shirt to box (9cm): 5x140,0kg, 3x160,0kg, 3x160,0kg, 3x160,0kg, 3x170,0kg, 3x170,0kg, 3x175,0kg,
5. Benchpress Rubber band (40kg): 5x50,0kg, 5x70,0kg, 4x80,0kg, 4x80,0kg, 4x80,0kg, 4x80,0kg,
Comment:
Benchpress with shirt to box worked really well today personal best 3 on 175 kg. I might not train Friday due to a party starting at 7.
Week 26 - 2009-06-23 - Tuesday
Program: Generic
Duration: 0:25 h
Body Weight: 89,6 kg
Total Weights: 0 kg
1. Running: 4,7 km, 0:22:44 h, (04:50 min/km, 12,4 Km/h)
Comment:
A light session just to get out and run in the warm weather. Me an my work colleagues visited Volvo Ocean Race stop over in Stockholm and I got the best time of all in a winch-thing competition. 30 laps i 9.45 seconds, more
GunZ.
Week 25 - 2009-06-22 - Monday
Program: Generic
Duration: 0 h
Body Weight: 89,6 kg
Total Weights: 0 kg
Comment:
No training today. I had to work late. Big debt!
Week 25 - 2009-06-21 - Sunday
Program: Generic
Duration: 2:30 h
Body Weight: 89,6 kg
Total Weights: 10670 kg
1. Leg Extension: 10x10,0kg, 10x10,0kg, 10x20,0kg, 10x20,0kg, 10x20,0kg, 10x20,0kg,
2. Squat: 6x60,0kg, 6x80,0kg, 6x80,0kg, 6x100,0kg, 6x100,0kg, 6x100,0kg, 6x100,0kg,
3. Benchpress: 6x70,0kg, 5x85,0kg, 4x100,0kg, 4x100,0kg, 3x115,0kg, 3x115,0kg, 3x115,0kg, 3x115,0kg, 3x115,0kg,
4. Benchpress Rubber band (40kg): 6x40,0kg, 5x60,0kg, 5x70,0kg, 5x70,0kg, 5x70,0kg, 5x70,0kg,
5. Shoulder Lifts Standing: 10x10,0kg, 10x18,0kg, 10x18,0kg, 10x18,0kg,
6. AB Crunches on Ball: 20x, 20x, 20x,
Comment:
The squat felt good and I am getting to weight where I have to start to use my legs. My knee did not hurt at all after the squat which is also good. The benchpress was ok and the rubber band was fun as usual. Not many people at the
gym today, at the most 3 people. Hang over after midsummer?
Week 25 - 2009-06-19 - Friday
Program: Generic
Duration: 2:30 h
Body Weight: 89,6 kg
Total Weights: 16570 kg
1. Benchpress Incline: 6x50,0kg, 5x70,0kg, 4x80,0kg, 4x85,0kg, 4x85,0kg, 4x85,0kg, 4x85,0kg,
2. Press Behind The Neck: 6x30,0kg, 5x40,0kg, 4x50,0kg, 4x50,0kg, 4x50,0kg, 4x50,0kg,
3. Triceps Frenchpress: 10x20,0kg, 8x30,0kg, 8x40,0kg, 8x40,0kg, 8x40,0kg, 8x40,0kg,
4. Deadlift Sumo Half-Wide: 6x100,0kg, 6x140,0kg, 5x180,0kg, 5x180,0kg, 5x180,0kg, 5x180,0kg,
5. Deadlift Sumo: 8x140,0kg, 8x140,0kg, 8x140,0kg, 8x140,0kg,
6. Biceps Curls: 10x30,0kg, 8x40,0kg, 6x50,0kg, 6x50,0kg, 6x50,0kg, 6x50,0kg,
Comment:
Morning session before celebrating midsummer. The half wide sumo deadlift put some stress on my knee and it hurt after the session and it still does (Saturday). Next session on Sunday.
Week 25 - 2009-06-18 - Thursday
Program: Generic
Duration: 0:25 h
Body Weight: 88,6 kg
Total Weights: 0 kg
1. Running: 4,7 km, 0:20:22 h, (04:20 min/km, 13,8 Km/h)
Comment:
PeeeeeBeeeeee!!! Push hard around the 4,7 km which paid off. Felt very good but it was very very near max. During the end I had to slow down a bit due to much lactic acid. Now I will watch a movie and enjoy the PB.
Week 25 - 2009-06-17 - Wednesday
Program: Generic
Duration: 3:00 h
Body Weight: 88,6 kg
Total Weights: 15420 kg
1. Leg Extension: 10x10,0kg, 10x10,0kg, 10x20,0kg, 10x20,0kg, 10x20,0kg, 10x20,0kg,
2. Squat: 6x50,0kg, 6x70,0kg, 6x70,0kg, 6x90,0kg, 6x90,0kg, 6x90,0kg, 6x90,0kg,
3. Lunge: 10x40,0kg, 10x40,0kg, 10x40,0kg, 10x40,0kg,
4. Benchpress: 6x70,0kg, 5x85,0kg, 4x100,0kg, 3x110,0kg, 2x120,0kg, 1x130,0kg,
5. Benchpress Shirt to box (9cm): 5x140,0kg, 3x155,0kg, 3x155,0kg, 3x155,0kg, 2x170,0kg, 2x170,0kg, 2x170,0kg,
6. Benchpress Rubber band (40kg): 6x40,0kg, 6x60,0kg, 4x70,0kg, 4x70,0kg, 4x70,0kg, 4x70,0kg,
7. Benchpress DB: 10x40,0kg, 10x60,0kg, 10x60,0kg, 10x60,0kg, 9x60,0kg,
8. AB Swissball: 10x, 10x, 10x,
Comment:
I really felt some power today in the benchpress shirt to box! I have not felt this in a long time why I raised the weight up to 170 kg, I tried to do 3 reps on all sets but the last reps on 170 kg was a little bit to heavy. After some analyzing I
think it can be the benchpress with rubber band that increases my shirt benchpress. Fun any way.
Week 25 - 2009-06-15 - Monday
Program: Generic
Duration: 2:30 h
Body Weight: 88,6 kg
Total Weights: 17010 kg
1. Deadlift: 6x60,0kg, 6x100,0kg, 4x140,0kg, 4x180,0kg, 4x200,0kg, 4x220,0kg, 4x220,0kg, 4x220,0kg, 4x220,0kg,
2. Chins: 4x, 4x5,0kg, 4x10,0kg, 4x15,0kg, 4x15,0kg, 4x15,0kg, 4x15,0kg,
3. Deadlift Straight Legged: 8x70,0kg, 6x100,0kg, 6x100,0kg, 6x100,0kg, 6x100,0kg, 6x100,0kg,
4. Benchpress Narrow Grip: 6x60,0kg, 5x70,0kg, 4x90,0kg, 3x110,0kg, 3x110,0kg, 3x110,0kg, 3x110,0kg,
5. Pullovers: 10x20,0kg, 10x30,0kg, 10x30,0kg, 10x30,0kg, 10x30,0kg,
6. Biceps DB Curl: 10x20,0kg, 10x30,0kg, 10x30,0kg, 10x30,0kg, 10x30,0kg,
7. Biceps Curls: 10x20,0kg, 10x30,0kg, 10x30,0kg, 10x30,0kg, 10x30,0kg,
8. Hiplifts: 10x, 10x, 10x,
Comment:
Ok, session with the last sets as super sets. The deadlift went ok. The bar felt heavy and I really tried to keep my back straight but on the last reps I Cheese-doodled it.
Week 24 - 2009-06-14 - Sunday
Program: Generic
Duration: 2:00 h
Body Weight: 88,6 kg
Total Weights: 10385 kg
1. Leg Extension: 10x10,0kg, 10x10,0kg, 10x20,0kg, 10x20,0kg, 10x20,0kg, 10x20,0kg,
2. Squat: 6x50,0kg, 6x70,0kg, 6x90,0kg, 6x90,0kg, 6x90,0kg, 6x90,0kg,
3. Squat Sumo: 6x80,0kg, 6x100,0kg, 6x100,0kg, 6x100,0kg, 6x100,0kg,
4. Benchpress: 6x70,0kg, 8x85,0kg, 4x100,0kg, 4x100,0kg, 3x115,0kg, 3x115,0kg, 3x115,0kg, 3x115,0kg, 3x115,0kg,
5. Pushups: 10x, 10x, 10x,
6. AB Crunches: 10x, 10x, 10x,
Comment:
I held a horrible tempo and I did not really feel like training why the session took a bit longer. I will try a super set more to finish faster or get more exercises in the routine.
Week 24 - 2009-06-12 - Friday
Program: Generic
Duration:
Body Weight: 88,6 kg
Total Weights: 9160 kg
1. Benchpress: 10x60,0kg, 6x70,0kg, 5x85,0kg, 4x100,0kg, 4x100,0kg, 3x115,0kg, 3x120,0kg,
2. Benchpress Shirt to box (9cm): 3x130,0kg, 3x140,0kg, 2x150,0kg, 1x160,0kg,
3. Benchpress: 3x120,0kg, 5x110,0kg, 5x110,0kg, 6x100,0kg, 6x90,0kg, 10x80,0kg, 10x70,0kg,
4. Deadlift: 3x70,0kg, 3x70,0kg, 3x70,0kg, 3x70,0kg,
Comment:
Fridays session was performed after the Junior European Powerlifting Championship in Jönsköpings gym. I benched with Peppes Super Katana 44 but it was so stiff. I will try a bigger one to see if I can get more power from the chest.
Krille made a good competition and came in 6th place but with almost all good lifts. He made a total of 842,5 kg. Good work!
Week 24 - 2009-06-11 - Thursday
Program: Generic
Duration: 0:25 h
Body Weight: 88,6 kg
Total Weights: 0 kg
1. Running: 4,7 km, 0:22:03 h, (04:41 min/km, 12,8 Km/h)
Comment:
Light to average running session. It almost felt to easy compared to Tuesdays session.
Week 24 - 2009-06-10 - Wednesday
Program: Generic
Duration: 2:30 h
Body Weight: 88,6 kg
Total Weights: 13037 kg
1. Leg Extension: 10x10,0kg, 10x10,0kg, 10x20,0kg, 10x20,0kg, 10x20,0kg, 10x20,0kg,
2. Squat: 6x60,0kg, 6x60,0kg, 6x70,0kg, 6x80,0kg, 6x80,0kg, 6x80,0kg, 6x80,0kg,
3. Lunge: 10x30,0kg, 10x30,0kg, 10x30,0kg, 10x30,0kg,
4. Benchpress: 10x50,0kg, 6x70,0kg, 5x85,0kg, 4x100,0kg, 3x110,0kg, 2x120,0kg, 2x125,0kg, 1x127,5kg,
5. Benchpress Shirt to box (9cm): 4x140,0kg, 3x155,0kg, 3x155,0kg, 3x155,0kg, 2x165,0kg, 2x165,0kg, 2x165,0kg,
6. Benchpress DB: 6x40,0kg, 5x60,0kg, 5x80,0kg, 5x80,0kg, 5x80,0kg, 5x80,0kg,
7. AB Swissball: 10x, 10x, 10x,
Comment:
Benchpress to box with shirt went good today on a few set I broke the line and the bar steered towards the stomach but on most of the sets I got the bar in a good line towards the chest. During the lunges my knee started to hurt very
much but I stretched it and toke longer lunges which felt better. My knee did not like when the pressure was pressed forward. The longer lunges kept the pressure on the knee straight down which felt much better.
Week 24 - 2009-06-09 - Tuesday
Program: Generic
Duration: 0:50 h
Body Weight: 88,6 kg
Total Weights: 0 kg
1. Running: 10,0 km, 0:47:26 h, (04:45 min/km, 12,6 Km/h)
Comment:
Personal best on 10 km! First 5 km me and Yankeee really pushed hard to gain seconds and minutes on the last 4 km I struggled more and really had to work to keep our hard tempo. Total session felt really good. On the way home
we met Skaparn who had bin Mountain biking the 15 km track. He promised to come next time and humiliate us. After the PB I eat the best food after running which is Blodpudding, Keso and Lingonsylt….yummy!
Week 24 - 2009-06-08 - Monday
Program: Generic
Duration: 2:30 h
Body Weight: 88,6 kg
Total Weights: 17090 kg
1. Deadlift: 10x60,0kg, 8x100,0kg, 6x140,0kg, 6x180,0kg, 5x210,0kg, 5x210,0kg, 5x210,0kg, 5x210,0kg, 5x210,0kg,
2. Rowing Broad Grip: 10x60,0kg, 8x70,0kg, 5x80,0kg, 5x80,0kg, 5x80,0kg, 5x80,0kg, 5x80,0kg,
3. Chins Behind the Neck: 5x, 5x, 5x, 5x, 5x,
4. Benchpress Narrow Grip: 8x60,0kg, 6x80,0kg, 5x100,0kg, 5x100,0kg, 5x100,0kg, 5x100,0kg, 5x100,0kg,
5. Triceps Pushdown: 10x30,0kg, 10x40,0kg, 10x40,0kg, 10x40,0kg, 10x40,0kg,
6. Hiplifts: 10x, 10x, 10x,
Comment:
The deadlift took a bit longer time than expected. It came up alright but I had to the work ; ) Good narrow grip benchpress.
Week 23 - 2009-06-07 - Sunday
Program: Generic
Duration: 2:30 h
Body Weight: 88,6 kg
Total Weights: 12780 kg
1. Leg Extension: 10x30,0kg, 10x30,0kg, 10x40,0kg, 10x40,0kg, 10x40,0kg, 10x40,0kg,
2. Squat: 6x50,0kg, 6x70,0kg, 6x80,0kg, 6x80,0kg, 6x80,0kg, 6x80,0kg,
3. Squat Sumo: 6x80,0kg, 6x100,0kg, 6x100,0kg, 6x100,0kg, 6x100,0kg,
4. Benchpress: 6x70,0kg, 5x85,0kg, 4x100,0kg, 4x100,0kg, 3x115,0kg, 3x115,0kg, 3x115,0kg, 3x115,0kg, 3x115,0kg,
5. Benchpress Rubber band (40kg): 6x40,0kg, 5x50,0kg, 5x60,0kg, 5x60,0kg, 5x60,0kg, 5x60,0kg,
Comment:
Ok, session but it felt slow and did not have that much power. My knee felt ok which is good.
Week 23 - 2009-06-05 - Friday
Program: Generic
Duration: 2:30 h
Body Weight: 88,6 kg
Total Weights: 18740 kg
1. Deadlift Standing on Box: 10x60,0kg, 8x100,0kg, 6x140,0kg, 6x180,0kg, 6x180,0kg, 6x180,0kg, 6x180,0kg,
2. Deadlift Straight Legged: 6x100,0kg, 6x100,0kg, 6x100,0kg, 6x100,0kg,
3. Row Narrow Grip: 8x60,0kg, 6x80,0kg, 6x90,0kg, 6x90,0kg, 6x90,0kg, 6x90,0kg,
4. Press: 8x30,0kg, 6x40,0kg, 6x50,0kg, 6x55,0kg, 6x55,0kg, 6x55,0kg, 6x55,0kg,
5. Shoulder Lifts Standing: 10x10,0kg, 10x18,0kg, 10x18,0kg, 10x18,0kg, 10x18,0kg,
6. Shoulder Lifts Leaning Forward: 10x10,0kg, 10x10,0kg, 10x10,0kg, 10x10,0kg,
7. Biceps DB Curl: 10x20,0kg, 8x30,0kg, 6x45,0kg, 6x45,0kg, 6x45,0kg, 6x45,0kg,
8. Biceps Curls: 10x30,0kg, 8x40,0kg, 6x50,0kg, 6x50,0kg, 6x50,0kg, 6x50,0kg,
9. AB Crunches: 10x, 10x, 10x,
Comment:
I will feel this session in my lats. A lot of back work today. The long deadlift standing on box was nice the long lift way felt good. Peppe did two good deadlift on 270 kg, good explosion from the bottom put his grip failed.
Week 23 - 2009-06-03 - Wednesday
Program: Generic
Duration: 2:30 h
Body Weight: 89,7 kg
Total Weights: 9915 kg
1. Leg Extension: 10x10,0kg, 10x10,0kg, 10x20,0kg, 10x20,0kg, 10x20,0kg, 10x20,0kg,
2. Squat: 8x40,0kg, 6x60,0kg, 6x70,0kg, 6x70,0kg, 6x70,0kg, 6x70,0kg,
3. Benchpress: 6x70,0kg, 5x85,0kg, 4x100,0kg, 3x115,0kg, 3x120,0kg,
4. Benchpress Shirt to box (9cm): 3x140,0kg, 3x140,0kg, 3x155,0kg, 3x155,0kg, 3x155,0kg, 3x155,0kg, 3x155,0kg,
5. Benchpress Rubber band (40kg): 6x40,0kg, 6x50,0kg, 6x50,0kg, 6x50,0kg, 6x50,0kg,
6. AB Crunches: 10x, 10x, 10x,
Comment:
Good session with focus on benchpress. Pelle Zachrisson visited STK today.
Week 23 - 2009-06-02 - Tuesday
Program: Generic
Duration: 0:30 h
Body Weight: 89,7 kg
Total Weights: 3150 kg
1. Running: 1,4 km, 0:05:20 h, (03:49 min/km, 15,8 Km/h)
2. Running: 1,4 km, 0:05:22 h, (03:50 min/km, 15,7 Km/h)
3. Benchpress: 15x30,0kg, 15x60,0kg, 15x60,0kg, 15x60,0kg,
4. Muscle-up: 1x, 1x, 1x,
5. AB Crunches: 15x, 15x, 15x,
Comment:
The idée was to run 400 meter intervals but the track was busy. So we went for the longer run around Lötsjön. The average pulse was 179 on both runs. After we ran to Råsta and used the outdoor equipment.
Week 23 - 2009-06-01 - Monday
Program: Generic
Duration: 2:30 h
Body Weight: 89,7 kg
Total Weights: 16840 kg
1. Deadlift: 10x60,0kg, 10x100,0kg, 8x140,0kg, 6x180,0kg, 6x200,0kg, 6x200,0kg, 6x200,0kg, 8x210,0kg,
2. Rowing Broad Grip: 10x60,0kg, 8x70,0kg, 6x75,0kg, 6x75,0kg, 6x75,0kg, 6x75,0kg,
3. Benchpress Narrow Grip: 10x60,0kg, 8x80,0kg, 6x90,0kg, 6x90,0kg, 6x90,0kg, 6x90,0kg,
4. Pullovers: 10x20,0kg, 10x30,0kg, 10x30,0kg, 10x30,0kg, 10x30,0kg,
5. Hiplifts: 10x, 10x, 10x,
Comment:
Not that good tempo but I am satisfied with the 8 reps on 210 kg in deadlift. My deadlift technique was absolutely not the best due to the many repetitions. Running tomorrow and squat n bench on Wednesday.