Hi, IÃ?Â´m a guy from Denmark,and this is my first log here.
IÃ?Â´m training drug free, and have always done so.
Finding time to train is a task having 3 small children, with the 4.th on its way, but nevertheless i manage to train 3 days a week in my own gym, and besides that rides mountain bike 2 times a week.
The rest of the time is devoted to the family and the house.
Bench Press : 1 x 269
Squat raw : 10 x 330
Deadlift Raw : 1 x 380
Enough said. My current programme is AHT 10 x 3, by Thomas Jagd.
In short it is a fullbody, where you do 10 sets of 3, with 30-60 sec breaks between sets.
Calf and abdominal work every time, and besides that isolation work for the arms rotator cuff.
It goes like this:
Zercher Squat 10x3
Bench Press 10x3
Yates row 10x3
Seated Calf raise 3-5 sets of 15
Crunch 3-5 sets of 20
Cheat Curls 3 sets of 10
Seated bb Press 10x3
Fatman pullups 10x3
Close Grip Bench Press 3-5 sets of 10 reps
Donkey Calf raise 3-5 sets of 15 reps
Leg Raise 3-5 sets of 10-20 reps
High bar narrow stance Squats 10x3
Incline Bench press 10x3
The plank 3 sets of 30-60 secs
Standing Calf RAise 3-5 set of 15 reps
Besides that I ride my MTB to work every day year round, some 30 km a day, and does some amateur races on the side.