Journal
August
Week 36 - 2009-08-31 - Monday
Program: Generic
Duration: 2:00 h
Body Weight: 89,9 kg
Total Weights: 5935 kg
1. Benchpress: 5x50,0kg, 5x70,0kg, 5x85,0kg, 3x100,0kg, 2x110,0kg, 1x120,0kg,
2. Benchpress Shirt to box (9cm): 4x140,0kg, 4x140,0kg,
3. Benchpress Shirt to box (4cm): 2x140,0kg, 2x140,0kg,
4. Benchpress Shirt: 1x140,0kg,
5. Deadlift: 4x60,0kg, 4x100,0kg, 4x140,0kg, 2x180,0kg, 1x200,0kg, 1x220,0kg,
6. Deadlift (Suite): 1x220,0kg, 1x250,0kg,
Comment:
Suit session.
Week 35 - 2009-08-30 - Sunday
Program: Generic
Duration: 2:00 h
Body Weight: 89,9 kg
Total Weights: 7435 kg
1. Squat: 6x70,0kg, 6x70,0kg, 4x100,0kg, 3x120,0kg, 3x140,0kg, 2x150,0kg, 2x160,0kg, 1x170,0kg,
2. Squat (Suite): 3x170,0kg, 3x190,0kg, 3x215,0kg, 2x215,0kg, 2x215,0kg,
3. Benchpress: 6x70,0kg, 4x90,0kg, 4x90,0kg, 3x100,0kg, 3x100,0kg, 3x100,0kg,
4. AB Crunches: 15x, 15x, 15x,
Comment:
It was terrible to put on the squat suit. It hurt every where and it was to tight.
Week 35 - 2009-08-26 - Wednesday
Program: Generic
Duration: 0:40 h
Body Weight: 91 kg
Total Weights: 8530 kg
1. Squat: 8x60,0kg, 6x100,0kg, 6x100,0kg, 6x100,0kg,
2. Leg Press: 10x100,0kg, 10x175,0kg, 10x175,0kg, 10x175,0kg,
3. AB Crunches: 10x, 10x, 10x,
Comment:
Experienced some pain in my wrist why I just trained very light.
Week 35 - 2009-08-25 - Tuesday
Program: Generic
Duration: 0:25 h
Body Weight: 91 kg
Total Weights: 0 kg
1. Running: 4,7 km, 0:24:20 h, (05:11 min/km, 11,6 Km/h)
Comment:
First running session after the vacation. Felt pretty good.
Week 35 - 2009-08-24 - Monday
Program: Generic
Duration: 2:00 h
Body Weight: 91 kg
Total Weights: 15970 kg
1. Deadlift: 6x60,0kg, 5x100,0kg, 4x140,0kg, 4x170,0kg, 3x200,0kg, 3x200,0kg, 3x200,0kg, 3x200,0kg, 3x200,0kg,
2. Benchpress: 8x60,0kg, 6x80,0kg, 4x90,0kg, 3x100,0kg, 3x110,0kg, 2x120,0kg,
3. Benchpress Shirt to box (9cm): 4x120,0kg, 4x140,0kg,
4. Benchpress Shirt to box (4cm): 2x140,0kg, 2x150,0kg, 2x150,0kg,
5. Triceps Pushdown: 10x20,0kg, 10x30,0kg, 10x30,0kg, 10x30,0kg, 10x30,0kg, 10x30,0kg, 10x30,0kg,
6. Deadlift to Knee: 4x70,0kg, 4x120,0kg, 4x150,0kg, 4x170,0kg, 4x170,0kg, 4x170,0kg, 4x170,0kg, 4x170,0kg,
Comment:
I have got some kind of muscle problem in my back. Does not hurt when I deadlift but when I turn from side to side. I hope it will be gone until Wednesday when I will squat.
Week 34 - 2009-08-23 - Sunday
Program: Generic
Duration: 1:30 h
Body Weight: 91 kg
Total Weights: 9465 kg
1. Squat: 8x60,0kg, 7x80,0kg, 5x100,0kg, 5x120,0kg, 5x140,0kg, 5x140,0kg, 5x140,0kg, 5x140,0kg, 5x140,0kg,
2. Benchpress: 8x60,0kg, 6x70,0kg, 5x85,0kg, 5x100,0kg, 5x100,0kg, 5x100,0kg, 5x100,0kg, 5x100,0kg,
3. AB Crunches: 10x, 10x, 10x,
Comment:
Light session with few exercises.
August
Week 34 - 2009-08-21 - Friday
Program: Generic
Duration: 2:00 h
Body Weight: 91 kg
Total Weights: 14750 kg
1. Press Behind The Neck: 6x40,0kg, 6x45,0kg, 6x45,0kg, 6x45,0kg, 6x45,0kg, 6x45,0kg,
2. Benchpress Incline: 6x60,0kg, 6x70,0kg, 6x70,0kg, 6x70,0kg, 6x70,0kg, 6x70,0kg,
3. Triceps Pushdown: 10x20,0kg, 10x30,0kg, 10x30,0kg, 10x30,0kg, 10x30,0kg, 10x30,0kg,
4. Deadlift from Box: 6x70,0kg, 5x120,0kg, 5x160,0kg, 4x180,0kg, 4x200,0kg, 4x200,0kg, 4x200,0kg, 4x200,0kg, 4x200,0kg,
5. Rowing Broad Grip: 6x60,0kg, 6x70,0kg, 6x70,0kg, 6x70,0kg, 6x70,0kg, 6x70,0kg,
Comment:
Good and light session. I started to feel some pain in my knee but I hope it will go away to next session. Yankeee showed some good mental strength doing some extreme crossfit exercises. Next session on Sunday around 17.
Week 34 - 2009-08-19 - Wednesday
Program: Generic
Duration: 1:40 h
Body Weight: 91 kg
Total Weights: 12625 kg
1. Squat: 6x60,0kg, 5x80,0kg, 5x100,0kg, 4x120,0kg, 4x120,0kg, 4x140,0kg, 4x140,0kg, 4x140,0kg, 4x140,0kg, 4x140,0kg,
2. Benchpress: 8x60,0kg, 6x70,0kg, 5x85,0kg, 3x100,0kg, 3x100,0kg, 2x110,0kg, 2x110,0kg, 3x100,0kg, 3x100,0kg, 6x90,0kg, 8x85,0kg, 10x70,0kg, 12x60,0kg,
3. Flys: 10x25,0kg, 10x35,0kg, 10x35,0kg, 10x35,0kg, 10x35,0kg, 10x35,0kg,
4. AB Crunches: 15x, 15x, 15x,
Comment:
Late training session due to motorcycle driving. I had planned for one round of squat but I ran out of time.
Week 34 - 2009-08-17 - Monday
Program: Generic
Duration: 2:00 h
Body Weight: 91 kg
Total Weights: 15815 kg
1. Deadlift: 6x60,0kg, 5x100,0kg, 5x140,0kg, 4x170,0kg, 3x192,5kg, 3x192,5kg, 3x192,5kg, 3x192,5kg, 3x192,5kg,
2. Benchpress: 6x70,0kg, 5x85,0kg, 4x100,0kg, 4x100,0kg, 3x110,0kg, 3x110,0kg, 3x110,0kg, 2x115,0kg, 2x115,0kg, 2x115,0kg,
3. Benchpress Rubber band (40kg): 5x60,0kg, 5x60,0kg, 5x60,0kg, 5x60,0kg, 5x60,0kg,
4. Triceps Pushdown: 10x20,0kg, 10x30,0kg, 10x30,0kg, 10x30,0kg, 10x30,0kg, 10x30,0kg,
5. Deadlift to Knee: 4x100,0kg, 4x140,0kg, 4x160,0kg, 4x160,0kg, 4x160,0kg, 4x160,0kg, 4x160,0kg,
Comment:
The body is starting to respond to the training now. I might train with equipment this week.
Week 33 - 2009-08-16 - Sunday
Program: Sheiko 5 Weeks Competition Program
Duration: 2:00 h
Body Weight: 91 kg
Total Weights: 15725 kg
1. Squat: 6x60,0kg, 5x80,0kg, 5x100,0kg, 4x120,0kg, 4x120,0kg, 4x140,0kg, 4x140,0kg, 4x140,0kg, 4x140,0kg, 4x140,0kg,
2. Benchpress: 6x70,0kg, 5x85,0kg, 4x100,0kg, 4x100,0kg, 4x100,0kg, 4x100,0kg, 4x100,0kg,
3. Benchpress DB Incline: 10x30,0kg, 10x40,0kg, 10x50,0kg, 10x50,0kg, 10x50,0kg, 10x50,0kg, 10x50,0kg,
4. Squat: 6x60,0kg, 5x80,0kg, 4x100,0kg, 4x120,0kg, 4x120,0kg, 4x120,0kg, 4x120,0kg, 4x120,0kg,
5. Biceps DB Curl: 10x20,0kg, 10x30,0kg, 10x30,0kg, 10x30,0kg,
6. AB Crunches: 10x, 10x, 10x,
Comment:
After a long and pleasant vacation without training I have now started again. I have started light and will work my way up but without any rush. My knee feel good now so I will be careful.