FinnGasolin's way to epiQ strength (:

[FinnGasolin]

Sunday 27/12-09

SDH, week 1, day 2:
A1) Slight-decline DB Benchpress
10 x 24
10 x 24
10 x 24
10 x 24
A1) DB Rows
10 x 40
10 x 40
10 x 40
10 x 40

Squat
10 x 70
12 x 75
10 x 75
10 x 75

B1) Dips
5 x BW + 5 kg
5 x BW + 5 kg
5 x BW + 10 kg
5 x BW + 10 kg
5 x BW + 10 kg
B2) WG Pulldown
5 x 60
5 x 65
5 x 65
5 x 65
5 x 65

Goodmornings
5 x 60
5 x 60
5 x 60
5 x 60
5 x 60

http://www.youtube.com/watch?v=e-_OYcgynzQ

 

[FinnGasolin]

Monday 28/12-09

AWESOME!

SDH, week 1, day 3:
A1) Slight-decline DB Benchpress
5 x 26,5
5 x 26,5
5 x 29 - PR!
5 x 29
5 x 29
A2) DB Rows
5 x 45
5 x 45
5 x 45
5 x 45
5 x 45

Squat
5 x 90
5 x 90
5 x 90
5 x 90
5 x 90
- Very good squat0rz today!

B1) Dips
10 x BW
10 x BW
10 x BW
10 x BW
B2) Chinups
10 x BW
10 x BW
10 x BW
9 x BW - No more juice!

Lying Leg-curls
10 x 35
10 x 35
10 x 35
10 x 35

 

[FinnGasolin]

Wednesday 30/12-09

SDH, week 1, day 4:
A1) Slight-decline DB Benchpress
10 x 24
10 x 24
10 x 26,5 - PR!
10 x 26,5
A2) DB Rows
10 x 40
10 x 40
10 x 40
10 x 40

Squat
10 x 80 - PR!
10 x 80
10 x 80
10 x 80

B1) Dips
5 x BW + 10 kg
5 x BW + 10 kg
5 x BW + 10 kg
5 x BW + 10 kg
5 x BW + 10 kg
B2) Chinups
5 x BW + 10 kg
5 x BW + 10 kg
5 x BW + 10 kg
5 x BW + 10 kg
5 x BW + 10 kg

Lying Leg-curls
5 x 40
5 x 40
5 x 40
5 x 40
5 x 40

 

[FinnGasolin]

Thursday 31/12-09

SDH, week 1, day 5:
A1) Slight-decline DB Benchpress
5 x 29
5 x 29
5 x 29 - Volumen PR!
5 x 29
5 x 29
A2) DB Rows
5 x 45
5 x 45
5 x 45
5 x 45
5 x 45

Squat
5 x 92,5 - PR!
5 x 92,5
5 x 92,5
5 x 92,5
5 x 92,5

B1) Dips
10 x BW
10 x BW
10 x BW
10 x BW
B2) Chinups
10 x BW
10 x BW
10 x BW
9 x BW - Weak!

Lying Leg-curls
10 x 35
10 x 35
10 x 35
10 x 35

 

[FinnGasolin]

Saturday 2/01-10

SDH, week 2, day 1:
A1) Slight-decline DB Benchpress
10 x 24
10 x 24
10 x 24
10 x 24
A2) DB Rows
10 x 40
10 x 40
10 x 40
10 x 40

Squat
10 x 80
10 x 80
10 x 80
10 x 80

B1) Dips
5 x BW + 10 kg
5 x BW + 10 kg
5 x BW + 10 kg
5 x BW + 10 kg
5 x BW + 10 kg
B2) Chinups
5 x BW + 10 kg
5 x BW + 10 kg
5 x BW + 10 kg
5 x BW + 10 kg
5 x BW + 10 kg

Lying Leg-curls
6 x 45
6 x 45
6 x 45
6 x 45
6 x 45

 

[FinnGasolin]

Sunday 3/01-10

SDH, week 2, day 2:
A1) Slight-decline DB Benchpress
5 x 29
5 x 29
5 x 29
5 x 29
5 x 29
A2) DB Rows
5 x 48 - PR!
5 x 48
5 x 48
5 x 48
5 x 48

Squat
5 x 92,5
5 x 92,5
5 x 92,5
5 x 95 - PR!
5 x 95

B1) Dips
10 x BW
10 x BW
10 x BW
10 x BW
B2) Chinups
10 x BW
10 x BW
10 x BW
11 x BW

Lying Leg-curls
10 x 35
10 x 35
10 x 35
10 x 35

 

[FinnGasolin]

Tuesday 5/01-09

Walked over 3 km in a snow-storm to train. Walked 5 km home in a snow-storm afterwards. HaRdCoRe!

SDH, week 2, day 3:
A1) Slight-decline DB Benchpress
10 x 24
10 x 24
10 x 26,5
10 x 26,5
A2) DB Rows
10 x 40
10 x 40
10 x 40
10 x 40

Squat
10 x 82,5 - PR!
10 x 82,5
10 x 82,5
10 x 82,5

B1) Dips
5 x BW + 12,5 - PR!
5 x BW + 12,5
5 x BW + 12,5
5 x BW + 12,5
5 x BW + 12,5
B2) Chinups
5 x BW + 10 kg
5 x BW + 10 kg
5 x BW + 10 kg
5 x BW + 10 kg
5 x BW + 10 kg

Lying Leg-curls
6 x 45
6 x 45
6 x 45
6 x 45
6 x 45

 

[FinnGasolin]

Wednesday 6/01-10

SDH, uge 3, day 4:
A1) Slight-Decline DB Benchpress
5 x 29
5 x 29
5 x 29
5 x 29
5 x 29
A2) DB Rows
5 x 48
5 x 48
5 x 48
5 x 48
5 x 48

Squat
5 x 92,5
5 x 95
5 x 95
5 x 95 - Volumen PR!
5 x 95

B1) Dips
10 x BW
10 x BW
10 x BW
10 x BW
B2) Chinups
10 x BW
10 x BW
10 x BW
10 x BW

Lying Leg-curls
10 x 37,5 - PR!
10 x 37,5
10 x 37,5
10 x 37,5

 

[FinnGasolin]

Thursday 7/01-10

SDH, week 2, day 5:
A1) Slight-decline DB Bænkpres
10 x 26
10 x 26
10 x 26 - Volumen PR!
10 x 26
A2) DB Rows
10 x 40
10 x 40
10 x 40
10 x 40

Squat
10 x 82,5
10 x 82,5
10 x 85 - PR!
10 x 85

B1) Dips
5 x 15 - PR!
5 x 15
5 x 15
5 x 15
5 x 15
B2) Chinups
5 x 10
5 x 10
5 x 10
5 x 10
5 x 10

C1) Lying Leg-curls
6 x 45
6 x 45
6 x 45
6 x 45
6 x 45
C2) Dips
10 x BW
10 x BW
10 x BW
10 x BW
10 x BW

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

Circus-show!

D1) OH-Squat
8 x 20
8 x 20
----------
5 x 30
5 x 30
5 x 30
5 x 30
D2) Plank
15 x 45 sek
20 x 30 sek
30 x 45 sek
75 x 10 sek

Bent-over Plate-raises
3 x 12 x Whatever

 

[Deity]

Congratulations. Pr's can never be too many. What's your username on bb.dk?

 

[FinnGasolin]

Congratulations. Pr's can never be too many. What's your username on bb.dk?

Thank you It's Macdoody - the one who semi-stalked you in your log. You're - almost - the only reason I'm still active om MM. This log doesn't get attention, but your training is really motivating. Sounds corny - but true

And btw, I agree with you on the "too many assholes on BB.dk".

 

[Deity]

Ohhhhhhh. Hello familiar face! :gaysign:

Not to be a total douchebag but you need to eat more. Try adding 3L of milk and a bag of wholegrain bread to your daily intake for a month.

Regarding the whole bb.dk thing. I like that webpage at most times. Friendly and knowledgeable people. It's just gotten swarmed with fucking broscience, people handing out faulty advice and so on and so on. I was about to explode from reading the same 5 questions in the forums and listen to the same shitty advice. Bunch of loonies. I still haunt some of the logs over there though.

 

[FinnGasolin]

Ohhhhhhh. Hello familiar face! :gaysign:

Not to be a total douchebag but you need to eat more. Try adding 3L of milk and a bag of wholegrain bread to your daily intake for a month.

I know i should be gaining faster. I'm going away in travel 1st of march, so I don't really see any point in forcing anything at this point :/ But when I return, I will eat more. Learned a lot the last 5 months

 

[Deity]

Ah! How swell! Where are you heading?

 

[FinnGasolin]

Ah! How swell! Where are you heading?

1 month in South Africa, 1 month in Australia and 2 months in Asia (Malaysia, Indonesia, Thailand and Vietnam)

 

[FinnGasolin]

Saturday 9/01-10

SDH, week 3, day 1:
A1) Slight-decline DB Benchpress
5 x 29
5 x 29
5 x 29
5 x 31,5 - PR!
5 x 31,5
A2) DB Rows
5 x 48
5 x 48
5 x 48
5 x 48
5 x 48

Squat
5 x 95
5 x 95
5 x 95 - Volumen PR!
5 x 97,5 - PR!
5 x 97,5

B1) Dips
10 x BW
10 x BW
10 x BW
10 x BW
B2) Chinups
10 x BW
10 x BW
10 x BW
12 x BW

Lying Leg-curls
10 x 37,5
10 x 37,5
10 x 37,5
10 x 37,5

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

C1) Incline Flyes
15 x 11,5
15 x 11,5
15 x 11,5
15 x 11,5
15 x 11,5
C2) OH-Squat
8 x 20
5 x 30
5 x 30
5 x 30
5 x 30

Plank
30 x 45 sec
30 x 45 sec

 

[FinnGasolin]

Sunday 10/01-10

SDH, week 3, day 2:
A1) Slight-decline DB Benchpress
10 x 26,5
10 x 26,5
10 x 26,5
10 x 26,5
A2) DB Rows
10 x 40
10 x 40
10 x 40
10 x 40

Squat
10 x 85
10 x 85
10 x 85 - Volumen PR!
10 x 85

B1) Dips
5 x BW + 15 kg
5 x BW + 15 kg
5 x BW + 15 kg
5 x BW + 17,5 kg - PR!
5 x BW + 17,5 kg
B2) Chinups
5 x BW + 10 kg
5 x BW + 10 kg
5 x BW + 10 kg
5 x BW + 12,5 kg - PR!
5 x BW + 12,5 kg

Lying Leg-curls
6 x 45
6 x 45
6 x 45
6 x 45
6 x 45

Video from today's session:
http://www.youtube.com/watch?v=G7fGaXFLTfk

 

[FinnGasolin]

Tuesday 12/01-10

SDH, week 3, day 3:
A1) Slight-decline DB Benchpress
5 x 29
5 x 31,5
5 x 31,5
5 x 31,5 - Volumen PR!
5 x 31,5
A2) DB Rows
5 x 48
5 x 48
5 x 48
5 x 48
5 x 48

Squat
5 x 90
5 x 100 - PR! BOOM!
5 x 100
5 x 100
5 x 100

B1) Dips
10 x BW
10 x BW + 5 kg
10 x BW + 5 kg
10 x BW + 5 kg
B2) Chinups
10 x BW
10 x BW
10 x BW
10 x BW

Lying Leg-curls
10 x 40 - PR!
10 x 40
10 x 40
10 x 40

 

[FinnGasolin]

Wednesday 13/01-10

SDH, week 3, day 4:
A1) Slight-decline DB Benchpress
10 x 26,5
10 x 26,5
10 x 26,5
10 x 26,5
A2) DB Rows
10 x 40
10 x 40
10 x 40
10 x 40

Squat
10 x 80
10 x 90 - PR! BOOOOM!
10 x 50 (Front-squat)
10 x 50 (Front-squat)

B1) Dips
5 x BW + 17,5 kg
5 x BW + 17,5 kg
5 x BW + 17,5 kg - Volumen PR!
5 x BW + 17,5 kg
5 x BW + 17,5 kg
B2) Chinups
5 x BW + 12,5 kg
5 x BW + 12,5 kg
5 x BW + 12,5 kg
5 x BW + 15 kg - PR!
5 x BW + 15 kg

Lying Leg-curls
5 x 47,5 - PR!
5 x 47,5
5 x 47,5
5 x 47,5
5 x 47,5

 

[cereal]

good job mate!