Weak log

[pingu]

Thanks man!

ME Lower:
(No belt)

Frontsquat:
50kg * X
80kg * X
100kg * 1
110kg * 1 (old pr, with more to go)
Extra volum sets:
80kg * 5
80kg * 5
80kg * 5

Dumbell swings:
27,5kg * X
32kg * X
32kg * X
35kg * 10 nearly fainted on that one lol...

4 sets cabel crunch.
4 sets of various pullups/chins

 

[pingu]

ME Upper:

Good session today
Btw, my body weight is now a couple kg's less Good shit...

Decline bench:
20kg * X
50kg * X
80kg * X
110kg * 5
130kg * 2
140kg * 1
150kg * 1 PB PB PB PB!!!!!!!!!
120kg * 8 Rep PB

Tatepress:
20kg+20kg * 8
20kg+20kg * 8
20kg+20kg * 8
20kg+20kg * 8

4 sets of rope pushdowns X amount weight (old pulley).

DB rows / krocrow hydbrid:
35kg * 8
50kg * 9
50kg * 10
50kg * 8
(Each side ofc).

3 sets side laterals.
3 sets DB incline flyes.
3 sets ez bar curl.

 

[PrinceVegeta]

Awesome workout man!! nice pb's!!

 

[pingu]

Thanks buddy

 

[pingu]

This weekend there's Norways Strongest Man Competition in my home town .
And theres some small "strongman" comp...
Its kind of a farmers deadlift or something...
This was my first comp. ever in any strenght related stuff...

Was fun... Lifted 250 "kg" (not that much in real life). Missed 270..
A friend of mine won with 345 "kg" (His deadlift max is about 240kgs).

Fun stuff Though I missed my DE/RE lower session lol..

Going to do some shirt bench tomorrow for the first time Got no expectations, but i hope to get 170kgs despite the 150kg lift on Wednesday....

 

[pingu]

Morning cardio: 30 minutes of fast walking...
Didnt sleep more then 3 hours tonight...
Will be fun to see how the shirt bench works

 

[pingu]

Todays shirted bench @ Ulefoss AK.

Extremely hard to actually get the damn thing down to youre chest the first time, but im really pleased .

Dont remember exactly the weights and the boards....

Without shirt:
50kg * X
70kg * X
100kg * 3
120kg * 1-2
120kg * 1-2

Shirt on:
140kg * 2-3 to a high board
140kg * 2-3 medium board
150kg * 3 high board
150kg * 3 medium board
150kg * 1 low board, then 1 all the way down, feelt nice..
160kg * 2 medium board
160kg * 1 all the way down And with a good pause
feelt "light" more to go next time!!! The guy i trained with, and myself recon that i should managed 170kg next time

Seated barbellpress without back support.
40kg * X
50kg * 6
60kg * 6
70kg * 4
70kg * 4

Triset:
pushdown --> Bent over laterals --> DB curls.
3 sets of each, just to get it done...

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

Rest of the day went to watching NSM (Norways strongest man).
Aaaand, i got myself a 93kg Atlas Stone Tried some for fun, it was fucking heavy! hehe

 

[pingu]

ME Lower:

Crappy session, no energi, and i haven't recovered from the competition.....
So no need to log the weights..

X sets of deadlift
6-7 sets Karlsen Squats
4 sets lat pulldowns
3 sets cabel crunch.

 

[pingu]

ME Upper:

Good session, no PR's tough..

Closegrip benchpress w/pause:
50kg *XX
80kg * X
100kg * 3
120kg * 3
130kg * 1

JM press:
40kg * 8
40kg * 8
40kg * 8
40kg * 8

Reverse grip pushdowns, 4 sets.

Seated cabel rows:
100kg * 12
120kg * 8
140kg * 8
120kg * 12

3 sets light upright rows, 4 sets db flyes, 3 sets hammercurl, 2-3 sets band pullaparts and stretching..

 

[pingu]

Rehab/Prehab training + some GPP/kardio
(Lower body)

Dumbell swing superset with Bulgarian split squat.
4 sets --> 3 sets

Leg extensions superset with leg raises.
3 sets --> 3 sets

Laying Leg raises superset with seated calf raises
3 sets --> 3 sets

Box jumps 3-4 sets. 15 second pause between sets.

Step ups 3-4 sets, some with weights..

DONE!!!!!!

 

[pingu]

DE/RE Upper:

Benchpress:
50kg * X
80kg * X
110kg * 2
110kg * 2
110kg * 2
110kg * 2
110kg * 2
110kg * 2
110kg * 2
110kg * 2

Military press:
20kg * X
50kg * 8
70kg * 5
BTN pushpress:
50kg * 8
70kg * ? 5 or so.. Just for fun lol
1 arm dumbell press to try that as well, 1 set..

Pushdowns: 4 sets
1 arm machine rows, 4 sets
Machine curls, 3 sets superset with facepulls, 3 sets.

Bought some NO explode yesterday, starting it on monday.. Just to try for fun, dont belive in it though, so not expecting any placebo lol

 

[pingu]

ME Upper:

Closegrip benchpress w/pause:
60kg * XX
80kg * XX
100kg * X
120kg * 3
130kg * 1
142,5kg * 1 (PB, up 2,5kgs, with some more to go )
120kg * 3

Incline DB press:
32kg+32kg * 10
50kg+50kg * 4 (pb, loong time since ive done heavy incline db press)
32kg+32kg * 10 With long pause on each rep
32kg+32kg * 10 With long pause on each rep

1 arm pushdown, 3 sets.

Pendlay rows, 4 sets.

Side laterals superset with DB curls, 3 sets of each.

3 sets of band pullaparts.


Good session, looking forward to shirted bench on saturday, hope getting up 170kgs

 

[pingu]

RE Lower:
(No belt)

Stiff leg deadlift, overhand grip:
80kg * 8
120kg * 8
120kg * 8
120kg * 8
120kg * 8

Leg press, 4 sets
Ab pulldown, 4 sets.
Seated calf raises, 3 sets.

And 5min of stretching at the end...

Shirted bench tomorrow! Cant wait!

 

[El Freako]

Good bench PB mate.

 

[pingu]

Thanks man

ME/RE/DE Upper:

Shirted bench:
Lots of sets to different boards etc first, then:
165kg * 1 (All the way down, good lift, and a PR )
170kg * Almost had it... Maybe next time
160kg * 2 Textbook style

Seated BB shoulderpress:
50kg * 8+
70kg * 4
70kg * 4
80kg * 8++ ?

4 sets of pushdowns, superset with 4 sets of seated rows.
2 sets of bent over laterals, superset with 2 sets of DB Curls.

 

[pingu]

ME Lower:

Really good session, first time with belt on the squat in a year

Box squat, just belt on the last:
50kg * X
80kg * 5
110kg * 3
130kg * 1
140kg * 1
150kg * 1 PB!!!!!
162,5kg * 1 (PB With belt) More to go Could have gone for 170kg, but safed it

Dumbell swing (originally an kettebell exercise)
32kg * 8
40kg * 8
50kg * 6 PB
40kg * 12

Pulldowns, Closegrip:
75kg * 8
100kg * 8
100kg * 8
100kg * 8
100kg * 8

Ab machine, 3 sets.

Then i hit the sauna, got a shower... I thought that was it, but no....
Got called by a friend of mine, so went to the volleyball court for 30min and played
Some cardio is always good lol..

 

[El Freako]

A PB is a PB, 170kg next time!

 

[Skeptic]

Great PB mate! 170 is right around the corner!

 

[pingu]

Thanks guys

DE Upper:

Not a good day, i have begun my Examen/test to be a licensed Industrial Mechanic..
Its a huge written test, (20 pages), + lots of different work.. welding, mechanics, etc
Started to day, ending Monday the 14th.
So 2 years of school, and 2 years of working and it all boils down to this..
Lot of things going on in my head, so the lifting is set to a second priority.

And if that weren't enough, when i walked down the stairs to the gym today, i stepped on a aerobic box or wtf you call it, (people use it to reach up to the chinning bar).
Its pretty steady, but of course the rubber dots under it had fallen of, so it slipped.
I landed on my side (not pretty considering i weigh 115kg)...
One of my wrist got a bit swollen, and the hip i landed on got a huuuuge bruise, pretty swollen..
Aaaaand, my back dont feel good.....!!!!!!!!
Really not my day.


Benchpress, with 2-3sec pause:
50kg * X
90kg * X
112,5kg * 2
112,5kg * 2
112,5kg * 2
112,5kg * 2
112,5kg * 2
112,5kg * 2
112,5kg * 2
112,5kg * 2

DB Shoulderpress:
35kg+35kg * 8
40kg+40kg * 8 (PB)
32kg+32kg * 5-6 (no energi left).

Dips:
10
10

BB rows:
60kg * X
80kg * 6
80kg * 6
80kg * 6

3 sets curl, 6-7 sets facepulls.

 

[pingu]

RE Lower:

Didnt go as planned lol, to low rep range / to heavy deads...

No belt, no straps unless the set * overhand grip on the rest.

Deadlift:
60kg * X
100kg * X
130kg * 6
150kg * 5
150kg * 4 * (straps)

Hack squat,
3 sets, working up to a heavy 8 rep set.
Then a drop set / strip set, some thing like this:
10 reps -- 12 reps -- 8 reps -- 30 motherfucking reps... lol..

I fell to the floor after that one.. Couldn't stand for 10 min

4 sets of hanging leg raises, 4 sets of seated calf raises.