FinnGasolin's way to epiQ strength (:

[FinnGasolin]

Tuesday 16/02-10

Lowerbody
A) Pistolz
5 x 3 x BW

B) Jump-squats
6 x 2 x 40

C) Deadlift
5 x 60
5 x 70
5 x 80
5 x 90
5 x 100
5 x 110
- Okay.

D1) BG BB Split-squats
12 x 30
12 x 30
12 x 35 - PR!
12 x 35
D2) Reverse Hypers
12 x BW
12 x BW
12 x BW
12 x BW
- Well hello there, Mr. Lactic-acid.

Finisher
5 rounds for time
10 x DB Swings & 10 x Box-jumps
= 3:53 minutes

E1) Ab-wheel Roll-outs
3 x 12 x BW
E2) Whood-chops (High to Low)
3 x 12 x 30

 

[PrinceVegeta]

Nice workout man, your finishers look like murder...lol

 

[FinnGasolin]

The one today was brutal!

 

[FinnGasolin]

Wednesday 17/02-10

Upperbody
A) Chinups
4 x 10 x BW

B) Military Press
5 x 30
5 x 32,5
5 x 35
5 x 37,5
5 x 40

C1) DB Benchpress
10 x 24
10 x 24
10 x 24
10 x 24
10 x 24
C2) Kroc Rows
10 x 31,5
10 x 31,5 (no straps)
10 x 31,5 (no straps)
10 x 31,5
10 x 31,5

D) Kneeling Facepulls
15 x 30
12 x 35
12 x 35

E) Finisher
Tabata: (20 on/10 off) x 8
Speed-squats, burpees, mountain climbers & speed skips

 

[cereal]

Huge volume! Nice workout.

 

[PrinceVegeta]

Solid session man, nice rows

 

[FinnGasolin]

@ Cereal: I have actually lowered my volume quite a bit, hehe.

@ Prince: Thanks man. Kroc rows er okay - but i prefer power rows.

 

[FinnGasolin]

Friday 19/02-10

Was planning on training lowerbody today. But it's snowing like a motherfucker, so I toured my garage instead.

Garage Pwnage
Stationary Bike
21:41 minutes aka an episode of Family Guy (The Juice is Loose btw, haha)

BW Mayhem Circuit - (5 rounds; 1 minute rest)
A1) 30 sekunder x Burpees
A2) 30 sekunder x Jumping Jacks
A3) 30 sekunder x Mountain Climbers
A4) 30 sekunder x High Knee Skips
- Tabata fuck off!

Core Circuit - (3 runder; ~30 second rest)
B1) 15 x Strict Push-ups
B2) 10 x V-ups
B3) 30 x Chinnies
B4) 30 x Superman's

BW Ladder (2,3,4,5,6,5,4,3,2)
C1) CG Dips
C2) Chinups

D) CG Dips
3 x 10 x BW

 

[Bulkboy]

damn dude. ur training is brutal. id prolly have a heart attack if i were to try to keep up with u endurance wise how was it to run a marathon btw? and how long time did it take to complete one?

solid looking db benchpress as well.

 

[FinnGasolin]

I like it rough, bulkie-man!

My conditioning and work-capacity is quite brutal at the moment - that's always a plus. The cardio does take a toll on my lower-body however. That's something to consider, when one is planning af strength/conditioning routine. I like it though

The marathon was utter pain. Couldn't feel my legs after 30 km - so I was just running on my will-power and not much else.

I finished in 3:49 which I was very happy about. The goal was to finish in under 4 hours - which would still be an average beginners time.

My pressing is very sad IMO I have improved a bit though. And thanks bulky!

 

[FinnGasolin]

Saturday 20/02-10

Going away on travel for four months in a week. Starting in South Africa, then Australia and finishing off in Asia. Gonna be a blast. A fucking blast i tell y'all!

It's snowing as hell in Denmark. It sucks donkey balls - don't think I'm gonna be able to blast my lower-body tomorrow. Still hoping though.

Had my last saturday-shit on work today. Went out to my garage and worked on my conditioning afterwards.

Conditioning
A1) Chinups
3 x 10 x BW
A2) Dips
3 x 10 x BW
A3) Push-ups
3 x 15 x BW

Stationary Bike @ ~ 20 minutes

Hand-stand Push-ups
3 x 3 x BW

Tabata Protocol
Speed-squats, burpees, mountain climbers & speed skips x 2
Speed-squats x 2, burpees x 2, moutain climbers x 2 & speed skips x 2

Core Circuit - 3 rounds
B1) Ab-wheel Rollout x 10
B2) Chinnies x 30
B3) Superman's x 20

Push-ups
60 x BW (4 sets)

 

[FinnGasolin]

Sunday 21/02-10

My father offered me a ride to my gym, so i said yes (DUH?!) and off it went. All the cardioez is tearing on my legs, so my lowerbody training is not what it has been. Oh well.

Only 3 more workouts left, before I leave home for 4 months. It will be fullbody-failure-hardcore-CNS-burnings-workouts.

Fullbody 1/4
A1) Leg-extensions
12 x 20
12 x 20
12 x 20
A2) Dipz
12 x BW
12 x BW
12 x BW

B) Squat
5 x 50
5 x 60
5 x 70
5 x 80
5 x 90
10 x 70
- No comment.

C1) Incline DB Benchpress
8 x 21,5
8 x 21,5
8 x 21,5
8 x 21,5
8 x 21,5 - Volumen PR!
8 x 21,5
C2) Chinups
10 x BW
10 x BW
10 x BW
10 x BW
10 x BW
10 x BW - Volumen PR!

D) Benchpress 21's
21 x 40
21 x 40 - Forced on the last 2 full reps!

E1) Russian Incline Twists
20 x 5
20 x 10
20 x 10
E2) Reverse Hypers
10 x BW
10 x BW
10 x BW

D) Dipz
15 x BW
15 x BW

 

[Deity]

Nice volume prs brah. You rock brah. Make love to me brah.

I hope you keep us posted on bb.dk with tales of your soon to be, legendary voyage. I for one would love to read about various asian prostitutes.

 

[FinnGasolin]

I'm weak at the moment. I really don't care though. Epic tales of drunkness & ab-showing is awaiting me.

I don't know how much I will be posting on BB.dk - I will maybe try to update once a week. I will, however, keep a travel-blog (along with my travel-buddy), where we post pictures, tales of adventure and so forth

 

[FinnGasolin]

Monday 22/02-10

Fucking snowing everywhere. Decided to work out in my garage.. Again! If I can't go to the gym tomorrow, I'm going to be so pissed off. Working 12 hour shifts wednesday and thursday - so tomorrow has to be a day in the gym.

Cardio, training part I
Stationary Bike
22 mins @ Family Guy (snart færdig med sæson 7 btw)

Tabata Protocol
Stationary Bike
Speed-squats, Burpees, Jumping Jacks & High-knee Skips

Burpee 21's
3 x 21's x BW

Strength, training part II
HSPU
8 x 3 x BW
- Full ROM!

Chinups
5 x BW
5 x 5 x BW + 10 kg

Dips
5 x 12 x BW

A1) Push-ups
3 x 10 x BW + 10 kg
A2) SL Glute-bridges
3 x 10 x BW

B1) Side-plank Leg-lifts
4 x 8 x BW
B2) Ab-wheel Roll-outs
4 x 10 x BW

 

[PrinceVegeta]

crazy sessions endurance wise man!

 

[FinnGasolin]

Thanks brah. I am a cardio-machine!

 

[FinnGasolin]

Tuesday 22/02-10

Went disco mode today. I never do! Trained with the Danish Champion of Athletic Fitness and my bro. I was niiiice.

Disco aka Chest'n'Gunz
Dipz
15 x BW
15 x BW
5 x BW + 10 kg
5 x BW + 12,5 kg
5 x BW + 15 kg
5 x BW + 20 kg - PR!
4 x BW + 25 kg - PR!

Benchpress
8 x 60
5 x 65
5 x 65
3 x 70
2 x 75 - Forced on the last rep!
10 x 50
12 x 50

Incline Flyes
12 x 11,5
8 x 14
12 x 11,5
12 x 11,5
12 x 11,5

EZ-bar Curls
6 x 37,5
6 x 42,5 - Fairly cheated!
5 x 42,5 - Ultra cheated!
6 x 40
6 x 37,5

DB Alt. Curls
10 x 16,5
12 x 16,5
15 x 16,5 - PR!

 

[PrinceVegeta]

nice pecs and guns session man! mustve felt huge afterwards!

 

[Bulkboy]

3.49 hours on a marathon is actually very impressive. props!

last session looks great aswell. solid dips!