Journal
November
Week 46 - 2009-11-11 - Wednesday
Program: Generic
Duration: 1:00 h
Body Weight: 93,5 kg
Total Weights: 6880 kg
1. Leg Curls: 20x, 20x, 20x,
2. Squat Front: 20x20,0kg, 20x20,0kg, 20x20,0kg,
3. Deadlift: 20x40,0kg, 20x40,0kg, 20x40,0kg,
4. Benchpress Narrow Grip: 8x60,0kg, 5x80,0kg, 4x100,0kg, 4x100,0kg, 4x100,0kg, 4x100,0kg,
5. Biceps Curls: 10x20,0kg, 10x20,0kg, 10x20,0kg, 10x20,0kg,
6. Pushups: 20x, 20x, 20x,
Comment:
Rehab.
Week 46 - 2009-11-09 - Monday
Program: Generic
Duration: 1:00 h
Body Weight: 93,5 kg
Total Weights: 6960 kg
1. Leg Curls: 20x, 20x, 20x,
2. Squat Front: 20x20,0kg, 20x20,0kg, 20x20,0kg,
3. Deadlift: 20x40,0kg, 20x40,0kg, 20x40,0kg,
4. Benchpress with Stop: 8x40,0kg, 8x60,0kg, 8x80,0kg, 8x80,0kg, 8x80,0kg, 8x80,0kg,
5. Dips: 8x, 8x, 8x,
6. Chins: 8x, 8x, 8x, 6x,
Comment:
In the bottom position when doing the Front Squat I get some tensions but not that much. I will continue this type of training for the legs and but train chest and back as usual but with out stressing my hamstring to much.
Week 45 - 2009-11-08 - Sunday
Program: Generic
Duration: 1:00 h
Body Weight: 93,5 kg
Total Weights: 2400 kg
1. Leg Curls: 20x, 20x, 20x,
2. Squat Front: 20x20,0kg, 20x20,0kg, 20x20,0kg,
3. Deadlift: 20x20,0kg, 20x20,0kg, 20x20,0kg,
Comment:
Today I tried to feel where it hurt and what I can do to work the muscle to get a good blood ciculation in the area.
Week 45 - 2009-11-02 - Monday
Program: Dietmar Wolf 12 Weeks Viderekomne 1
Duration: 2:00 h
Body Weight: 93,5 kg
Total Weights: 12283 kg
1. AB Crunches: 25x, 25x, 25x,
2. Back Lifts: 15x20,0kg, 15x20,0kg, 15x20,0kg,
3. Squat: 5x117,5kg (60%), 5x137,5kg (70%), 3x147,5kg (75%), 3x147,5kg (75%), 3x155,0kg (80%), 3x155,0kg (80%), 3x155,0kg (80%),
4. Benchpress Narrow Grip: 5x62,5kg (60%), 5x72,5kg (70%), 4x85,0kg (80%), 3x90,0kg (85%), 2x95,0kg (90%), 2x95,0kg (90%),
5. Deadlift Standing on Box: 4x120,0kg (60%), 4x140,0kg (70%), 3x150,0kg (75%), 3x150,0kg (75%), 3x160,0kg (80%), 3x160,0kg (80%),
6. Press: 5x52,5kg (75%), 4x60,0kg (85%), 3x67,5kg (95%), 2x70,0kg (100%), 2x70,0kg (100%),
7. Rowing Broad Grip: 10x60,0kg (50%), 8x75,0kg (65%), 6x90,0kg (80%), 6x90,0kg (80%),
Comment:
Week 10 - Day 3
After the session me and Olof ran 100 m but I injured both my Hamstrings in doing so. So it will be no training for a while now and then I have to start with rehab. I hamstring is worse then the other. I was lucky that it just some part
snapped and not the whole Hamstring on my left leg.
Week 44 - 2009-11-01 - Sunday
Program: Dietmar Wolf 12 Weeks Viderekomne 1
Duration: 2:00 h
Body Weight: 93,5 kg
Total Weights: 11795 kg
1. AB Crunches: 20x, 20x, 20x,
2. Back Lifts: 12x20,0kg, 12x20,0kg, 12x20,0kg,
3. Squat: 4x85,0kg (60%), 4x100,0kg (70%), 3x107,5kg (75%), 3x115,0kg (80%), 3x120,0kg (85%), 2x127,5kg (90%), 2x127,5kg (90%),
4. Benchpress with Stop: 6x75,0kg (60%), 5x87,5kg (70%), 4x95,0kg (75%), 4x100,0kg (80%), 4x100,0kg (80%), 3x107,5kg (85%), 3x107,5kg (85%),
5. Deadlift: 4x155,0kg (60%), 4x180,0kg (70%), 4x180,0kg (70%), 3x192,5kg (75%), 3x192,5kg (75%), 2x205,0kg (80%), 2x205,0kg (80%),
6. Dips: 6x, 6x10,0kg, 6x15,0kg, 6x15,0kg, 6x15,0kg,
7. Biceps Curls: 10x20,0kg, 10x30,0kg, 8x40,0kg, 6x50,0kg, 6x50,0kg, 6x50,0kg,
Comment:
Week 10 - Day 2