Journal
July
Week 28 - 2009-07-08 - Wednesday
Program: Generic
Duration: 1:15 h
Body Weight: 89,9 kg
Total Weights: 7770 kg
1. Leg Extension: 10x10,0kg, 10x10,0kg, 10x10,0kg, 10x10,0kg,
2. Squat with Stop: 6x60,0kg, 6x80,0kg, 6x100,0kg, 5x120,0kg, 6x120,0kg, 6x120,0kg, 6x120,0kg,
3. Benchpress: 6x70,0kg, 5x85,0kg, 3x100,0kg, 3x100,0kg, 3x115,0kg, 3x115,0kg, 3x115,0kg, 3x115,0kg, 3x115,0kg,
4. AB Crunches: 20x, 20x, 20x,
Comment:
Came late to the gym, but I managed to train the essentials. Missed one rep on the first set. Ivarsson was on a visit today which is always fun.
Week 28 - 2009-07-06 - Monday
Program: Generic
Duration: 0:30 h
Body Weight: 89,9 kg
Total Weights: 6300 kg
1. Deadlift: 10x70,0kg, 10x100,0kg, 10x100,0kg, 10x100,0kg,
2. Benchpress Narrow Grip: 10x20,0kg, 10x50,0kg, 10x50,0kg, 10x50,0kg,
3. Biceps Curls: 10x30,0kg, 10x30,0kg, 10x30,0kg,
4. AB Crunches: 10x, 10x, 10x,
Comment:
Went to the gym to just feel some steel which was about the only thing I did.
Week 27 - 2009-07-05 - Sunday
Program: Generic
Duration: 1:00 h
Body Weight: 89,9 kg
Total Weights: 5855 kg
1. Squat with Stop: 6x60,0kg, 6x80,0kg, 6x100,0kg, 3x120,0kg, 3x120,0kg, 3x120,0kg, 3x120,0kg,
2. Benchpress with Stop: 6x60,0kg, 5x70,0kg, 5x85,0kg, 3x100,0kg, 3x100,0kg, 3x100,0kg, 3x100,0kg,
3. Shoulder Lifts Standing: 10x10,0kg, 10x18,0kg, 10x18,0kg, 10x18,0kg,
4. AB Crunches: 10x, 10x, 10x,
Comment:
Light session. Yesterday I swam for 40 minutes which was good exercise.
Week 27 - 2009-07-03 - Friday
Program: Generic
Duration: 2:30 h
Body Weight: 89,9 kg
Total Weights: 17018 kg
1. Thrusters: 6x20,0kg, 6x40,0kg, 6x50,0kg, 6x50,0kg, 6x50,0kg, 6x50,0kg,
2. Press Behind The Neck: 5x50,0kg, 4x55,0kg, 4x55,0kg, 4x55,0kg, 4x55,0kg, 4x55,0kg,
3. Benchpress Incline: 8x50,0kg, 6x70,0kg, 4x80,0kg, 4x90,0kg, 4x90,0kg, 4x90,0kg, 4x90,0kg,
4. Deadlift Standing on Box: 6x100,0kg, 4x140,0kg, 4x170,0kg, 4x200,0kg, 4x200,0kg, 4x200,0kg, 4x200,0kg,
5. Deadlift Sumo: 8x100,0kg, 8x140,0kg, 8x140,0kg, 8x140,0kg, 8x140,0kg,
6. Chins: 6x, 4x15,0kg, 4x20,0kg, 3x32,5kg, 1x40,0kg,
7. Chins Reversed Grip: 8x, 7x, 6x, 6x,
8. Biceps Curls: 8x30,0kg, 8x30,0kg, 5x45,0kg, 5x45,0kg,
Comment:
Today Mats-Olov played the greatest mix tape ever. Wung Tang, Ice Cube, Dub-C among others good job. Good deadlift standing on box and good chins with PB at 40 kg.
Week 27 - 2009-07-02 - Thursday
Program: Generic
Duration: 0:25 h
Body Weight: 89,6 kg
Total Weights: 0 kg
1. Running: 4,7 km, 0:21:56 h, (04:40 min/km, 12,9 Km/h)
Comment:
Light running session that was tuff due to the warm and humid weather. 28 degrees.
Week 27 - 2009-07-01 - Wednesday
Program: Generic
Duration: 2:30 h
Body Weight: 89,6 kg
Total Weights: 13898 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: 6x60,0kg, 6x80,0kg, 4x90,0kg, 4x100,0kg, 3x110,0kg, 2x120,0kg, 2x127,5kg, 1x130,0kg, 1x132,5kg,
4. Benchpress Shirt to box (9cm): 5x140,0kg, 3x160,0kg, 3x160,0kg, 3x160,0kg, 2x170,0kg, 2x170,0kg, 2x170,0kg,
5. Benchpress: 10x100,0kg, 9x100,0kg, 8x100,0kg,
6. Benchpress Rubber band (40kg): 6x50,0kg, 5x50,0kg, 5x50,0kg, 5x50,0kg,
7. AB Swissball: 10x, 10x, 10x,
Comment:
Ok session but I had a couple of failures both in the shirt benchpress and with the rubber band, but you have to go all in some times.