FinnGasolin's way to epiQ strength (:

[FinnGasolin]

Tuesday 17/11-09

I'm very tired. Soooo tired. Luckily for me, this is a deload week.

Workout of the day
Squat
3 x 60
3 x 70
3 x 80

Benchpress
3 x 50
3 x 60
3 x 70

Pre-hab circuit
A1) Terminal Knee-extensions
3 x 12 x band
A2) External rotation
3 x 12 x band
A3) Internal rotation
3 x 12 x band
A4) Band laterals
3 x 12 x band

Weighted Push-ups
3 x 10 x BW + 10

Renegade Rows (reps pr. arm / kg. pr. hand)
3 x 10 x 21,5

B1) Facepulls
10 x 35
10 x 45
10 x 50
B2) Unilateral Leg-extensions
3 x 10 x 10

DB Alt. Hammer-curls
2 x 15 x 11,5

Triceps V-bar Pushdown (different tower)
2 x 15 x 30

 

[Skeptic]

Nice lifting mate! Looks like yo've got a great base to build off... pretty lean also!

 

[FinnGasolin]

Thanks Skeptic

---------------

Thursday 19/11-09

Today is the last training-day of my deload period. Tomorrow is going to consist of heavy drinking and sunday - the pump will begin once more.

Front Squat
5 x 50
5 x 55
5 x 60

Benchpress
3 x 50
3 x 60
3 x 70

Pre-hab circuit
A1) Terminal Knee-extensions
3 x 12 x band
A2) External rotation
3 x 12 x band
A3) Internal rotation
3 x 12 x band
A4) Band Pull-aparts
3 x 12 x band
A5) Band laterals
3 x 12 x band

Seated CG Pulley
3 x 12 x 50

B1) Bent-over Lateral Raise
4 x 8 x 8
B2) Unilateral Leg-curls
4 x 10 x 10

DB Alt. Hammercurls
3 x 15 x 11,5

Triceps Pushdown
2 x 15 x 50

 

[FinnGasolin]

Saturday 21/11-09

I was very drunk yesterday. Fortunately, my hang-overs are over really fast.

BB of the day
ME Benchpress
5 x 50
5 x 60
3 x 65
3 x 70
1 x 75 - Shitty PR! Spotter was too agressive.
7 x 60

Slight Decline DB Benchpress
15 x 16,5
2 x 12 x 19

A1) DB Rows
4 x 10 x 29 - PR!
A2) Bent-over Lateral Raises
4 x 8 x 8

BB Shrugs
10 x 70
3 x 10 x 80

Dips
12 x BW
10 x BW
9 x BW
- Dips is my hate-execise numero uno. So that's in the program! I'm so weak. I do NOT understand it.

EZ-bar Curls
4 x 10 x 28

 

[FinnGasolin]

Sunday 22/11-09

Great workout.

WO on a rainy sunday in my gym
Front Squat
12 x 50
10 x 60
9 x 65
10 x 65
8 x 65
12 x 60

Bulgarian DB Split-squat (reps pr.leg / kg. pr hand)
4 x 10 x 16,5
- More weight next time

RDL
4 x 6 x 100 - PR!

GHR i Pulldown
2 x 8 x BW - Not working out for me!
Lying Leg-curls
7 x 40
8 x 35

Standing Calf-raises
3 x 12 x 130

 

[FinnGasolin]

Monday 23/11-09

Today was a good day. The volume has been upped a bit - and I can really feel it.

I have MASSIVE DOMS in my entire body. I've never experienced DOMS as extreme as the ones I have now. OMG!

In search of da pump0rz...
DB Benchpress
12 x 19
12 x 21,5
10 x 21,5
10 x 21,5

A1) Chinups
10 x BW
10 x BW
8 x BW - Weak!
8 x BW - Weak x 2!
A2) Facepulls
4 x 12 x 50
- Totally sucked everything out of my biceps!

Sitting DB Press
12 x 14
10 x 14
11 x 14
10 x 14
- My OH-strength is SO weak. I sucks - big time.

Chest-supported Row
10 x 25
3 x 10 x 30
- EASY!

CG Benchpress
3 x 8 x 50

Incline DB Alt. Curls
3 x 8 x 14

 

[FinnGasolin]

Wednesday 25/11-09

I have MASSIVE DOMS in my lower-body. 3rd day in a row. I kinda like it - is that wierd?

Today was a really enjoyable workout. My friend was about to front-squat - just as i was finished with my WO, so he convinced me to use the front-squat as a finisher. Oh, ze burn!

Ze destruction of ze legz
ME Squat
5 x 50
5 x 60
5 x 70
3 x 80
3 x 90 - PR!
1 x 100
8 x 70
- Not close to failure at all. Really good speed on the single - despite massive DOMS!

Bulgarian BB Split-squat (reps pr. leg)
2 x 8 x 35
2 x 8 x 40 - PR!
- Oooh, ze pump!

DB RDL (Kg. pr. hand)
4 x 6 x 45

A1) DB Back-extensions
4 x 10 x 21,5
A2) Unilateral Lying Leg-curls
4 x 12 x 10

Front Squat
3 x 8 x 60

 

[FinnGasolin]

Friday 26/11-09

My bench really sucked today. That made me kinda cranky! I think it's time to banish the bench and go with another version of a press-exercise.

The day the bench sucked donkey balls
ME Benchpress
5 x 50
5 x 60
3 x 65
3 x 70
1 x 75
2 x 6 x 60

Slight Decline DB Benchpress
3 x 12 x 19 - PR!

A1) DB Rows
3 x 10 x 29
10 x 31,5 - PR!
A2) Bent-over Lateral Raises
4 x 8 x 8

BB Shrugs
4 x 10 x 80

Dips
5 x 10 x BW

EZ-bar Curls
3 x 10 x 28

 

[FinnGasolin]

Saturday 28/11-09

I have a terrible hangover, so todays workout was utter crap

Day of d00m
Front Squat
10 x 65 + 3 x 65
10 x 65
10 x 65
8 x 65 + 2 x 65
Back Squat
10 x 65
10 x 65
15 x 65

RDL
4 x 6 x 100

Lying Leg-curls
3 x 10 x 35

 

[FinnGasolin]

Sunday 29/11-09

Today was a good day.

Working out - without my banana
DB Flat Benchpress
12 x 21,5
9 x 24
7 x 24
9 x 21,5
8 x 21,5

A1) Chinups
10 x BW (MG UH)
8 x BW (MG UH)
6 x BW (WG OH)
10 x BW (MG UH)
A2) Facepulls
4 x 12 x 50
- This superset really, really wears me out!

DB Sitting Press
12 x 14
10 x 14
11 x 14
8 x 14 + 2 x 14

B1) Chest-supported Row
10 x 35
3 x 10 x 40 - PR!
B2) Pec-dec Flyes
4 x 20 x 20

Dips
3 x 10 x BW

C1) EZ-bar Curls
2 x 10 x 30,5
9 x 30,5
C2) Standing Calf-raise
3 x 12 x 130

 

[Hypocrisy86]

looking lean in the pics man, keep it up. like Skepy said you gotta good base to build on!

 

[FinnGasolin]

Hypo: Thanks dude

-----------------------

Wednesday 2/11-09

Building them pecs out of nothing
Benchpress
5 x 60
5 x 65
5 x 65
5 x 65
5 x 65

Incline DB Benchpress
10 x 19
8 x 21,5
8 x 21,5
8 x 21,5
10 x 19

Slight-decline Benchpress
12 x 19
12 x 19
12 x 19
12 x 19

Cable Crossover (dropset)
8 x 30 --> 10 x 25 --> 12 x 20
8 x 35 --> 10 x 25 --> 12 x 15
8 x 30 --> 10 x 25 --> 12 x 20

Pullups
8 x BW
2 x 8 BW (Hammer-grip)
8 x BW

BB Rows
4 x 10 x 60

Bent-over Lateral Raise
3 x 8 x 8

 

[FinnGasolin]

Thursday 3/12-09

I pwned my legs today. It was nice. Tomorrow; pecs and back destruction.

The day it rained, but the bananas were excellent
Squat
5 x 50
5 x 60
5 x 70
3 x 80
3 x 90
1 x 100
0 x 110 - Lame. Lost my balance at the bottom, should've been there
Front Squat
2 x 8 x 60

Bulgarian DB Split-squat (Kg. pr. hand / reps pr. leg)
3 x 10 x 19 - PR!
- Kiss me and call me Simone it burned!

RDL
4 x 6 x 100

A1) DB Back-extensions
4 x 10 x 19 - Better contact and a more controlled movement than last time
A2) Lying Leg-curls
4 x 10 x 30

EZ-bar Curls
3 x 10 x 30,5 - PR! Lulz

French Press
10 x 28 - AAAAAAAAAUCH!
Pushdown (stack = 75)
10 x 60
2 x 10 x 65

 

[FinnGasolin]

Saturday 5/12-09

I wasn't planning on being drunk yesterday, but i fail at planning. Todays hangover was gone quite quick. So the destruction of my puny tits began.

I've decided that I want to try and improve my OH-presses. They really suck.

Pecstruction with me, myself and my Zen Stone
The exercise formerly known as Military Press
5 x 40
5 x 40
3 x 45
6 x 40
5 x 40
6 x 40

Flat DB Benchpress
8 x 21,5
6 x 26,5 - PR!
7 x 24
7 x 24
8 x 21,5

Incline DB Benchpress
8 x 19 - Weak, but what to expect after so much pressing?!
10 x 16,5
12 x 16,5
11 x 16,5
10 x 16,5

Pec-dec Flyes (dr-dr-dr-dr-drop-set-set-set)
8 x 35 --> 8 x 25 --> 10 x 15
8 x 35 --> 6 x 25 --> 11 x 15
8 x 35 --> 6 x 25 --> 12 x 15

Rackpulls
5 x 100
5 x 110
5 x 120
5 x 130
5 x 140 - PR!

DB Rows
10 x 29
10 x 31,5
10 x 31,5
10 x 31,5 - Volumen PR! Gotta mention it

Standing Lateral Raise
8 x 8
8 x 8
8 x 8

 

[FinnGasolin]

Sunday 6/12-09

Today was a very good day. My legs are wasted.

Lowerbody
Snatch-grip Deadlift
5 x 80
5 x 85
5 x 90
3 x 100
1 x 110
1 x 115
- Never tried this before, so the jumps in weight are a bit sporadic

Front Squat
10 x 60
10 x 65
10 x 65
10 x 65 + 5 x 65 (rest-pause)

DB RDL (kg pr. hand)
6 x 45
6 x 45
6 x 48 - PR!
6 x 48
- Holy mother of christ!

A1) Lying Leg-curls
12 x 30
12 x 30
12 x 30
12 x 30
A2) Legpresses (minus sled)
10 x 120
10 x 120
10 x 120
10 x 120

EZ-bar Curls
8 x 33 - PR!
8 x 33
8 x 33

OH Triceps Rope-extensions
10 x 50 - Almost dislocated my shoulder, no control!
10 x 45
10 x 45
Triceps Pushdown (drop-set)
8 x 60 --> 10 x 50 --> 12 x 40

 

[FinnGasolin]

For the lulz!

 

[FinnGasolin]

Monday 7/12-09

Heavy DOMS in my triceps. I was pumped as a mofo today. High-rep is da zhit.

Pecs of d00m - back of nothing
Benchpress
5 x 67,5
5 x 65
5 x 65
5 x 65
5 x 65
- Good - managed to put on some more weight

DB Incline Benchpress
8 x 19
8 x 21,5
8 x 21,5
8 x 21,5
8 x 21,5
- Same!

DB Slight-decline Benchpress
12 x 19
12 x 19
12 x 19
12 x 19
12 x 19

Cable Cross-over (dropset)
8 x 35 --> 10 x 25 --> 12 x 15
8 x 35 --> 10 x 25 --> 15 x 15
8 x 35 --> 10 x 25 --> 20 x 15

Pullups
4 x 8 x BW

BB Rows
4 x 10 x 62,5

Bent-over Lateral Raise
3 x 8 x 8

 

[PrinceVegeta]

Solid sessions and transformation man, keep it up!

 

[FinnGasolin]

PrinceVeg: Spank you m8. Gonna keep pushing.

-----------------

Thursday 10/12-09

I recieved my Ironworks today. That was nice - even though they came a bit later than expected. Because of this early christmas present, today was squat-day

Lowah bodi 2tm
Box-squat
5 x 50
5 x 60
5 x 70
5 x 80
3 x 90
2 x 100
8 x 70 (Back Squat)
8 x 70 (Back Squat)

RDL
6 x 100
6 x 102,5 - PR!
6 x 102,5
6 x 102,5

Front-squat
8 x 65
8 x 65
8 x 65
7 x 65 + 3 x 65
- Not that much power today!

A1) Lying Leg-curls
12 x 35
12 x 35
12 x 30
12 x 30
A2) Standing Calf-raise
12 x 130
12 x 130
12 x 130
12 x 130

EZ-bar Curls
8 x 30,5
8 x 30,5
8 x 30,5
8 x 30,5

Triceps Pushdown (stack = 75)
10 x 60
10 x 65
10 x 65

 

[FinnGasolin]

Friday 11/12-09

Today was pec (and back) day.

The becoming of a pec-monstarh
Benchpress
5 x 65
5 x 67,5
5 x 67,5
5 x 67,5
5 x 67,5 - Forced on the last rep!
- Let the good times roll!

DB Incline Benchpress
8 x 21,5
8 x 21,5
8 x 21,5
8 x 21,5
8 x 21,5

DB Slight-decline Benchpress
12 x 19
12 x 19
12 x 19
12 x 19
12 x 19

Cable Crossover (dropset)
8 x 35 --> 10 x 25 --> 15 x 15
8 x 35 --> 10 x 25 --> 12 x 20
8 x 35 --> 8 x 25 --> 12 x 20

Chinups
8 x BW
8 x BW (WG OH)
8 x BW (WG OH)
8 x BW

BB Rows
10 x 65
10 x 65
10 x 65
10 x 65

A1) BB Shrugs
10 x 80
10 x 80
10 x 80
A2) Bent-over Lateral Raise
8 x 8
8 x 8
8 x 8