EDIT:
Skip to the last page for a good time 
I tried the PUSH workout today.
BB BP
20xbar
10x50kg
5x60kg
5x70kg
5x80kg
4x90kg
max rep@70kg
Felt pretty good on the first sets. Messed a bit around with my setup though, and that lead to some pretty bad execution on the MFP. So i decided to terminate the exercise and move on.
Slight incline DB BP
5x22kg
5x24kg
5x28kg
5x32kg
3x36kg
5x28kg
4x34,5kg
max repx27kg
I was a bit surprised to miss getting 5 good reps at 36kg, because I really had it going for me at 32kg, but I simply coulden’t stabilize the DBs while maintaining speed.
DB flies
5x11kg
5x13kg
Felt done, so i terminated the exercise.
Military press - tried split stance
5x30kg
5x40kg
3x50kg - split stance isn’t good for me
5x40kg
5x45kg
5x47,5kg
max repx40kg
Shoulders were done so I skipped upright row.
Did pushdown instead of skull crusher.
Can’t remember the numbers, but I felt like I had done enough afterwards.
Duration was: 70 min
No new PRs for me today. Felt like a good workout though and I would normally take 20 min longer to complete this many exercises if I had timed the rest periods and probably get less total reps. So I guess the density had a good increase.
Took a weekend of intoxication. It has been this way ever since i moved to another city. Which is like 2½ months now. In generel my diet has been better though. I can actually lose fat, even though I drink like a bottemless pit on weekends. I didn’t really think that was possible. It totally ruins my strength and energi though. I have two more weekends of partying ahead of me. After that I would like to make some progress, so I will probably put the partying on hold
Now for the workouts I’ve done since last post:
PULL 18/10/10 - Can’t remember all the sets so I will just post the MFPs
Rack Lift 5x147,5kg
Seated cable row 5x70kg
Lat pulldown 12x80kg
Pull up Max repsx4
BB Curl - Did a few sets. Forgot how much I think this exercise sucks for me.
Preacher curl - 12x27kg. Did a bunch of sets to compensate for sucky performance on BB Curl. Felt really on with this one.
LEGS 19/10/10
Did have access to a gym today, so did a lot of unilateral stuff with BW.
Also about 40 min of bicycling
and finally PUSH today 20/10/10
BB BP
20xbar
8x40kg
5x55kg
5x65kg
5x75kg
5x85kg
5x90kg - MFP reached and felt pretty good. Decided to re-ramp to MFP to get more volume
5x70kg - Technique felt awful.
2x80kg - Did 2 reps and decided to stop. Movement pattern was just awful.
slight inc DB BP
5x21kg
5x25kg
5x29kg
5x32,5kg
5x34kg
3x36kg
Max repx27kg
DB flies
5x10kg
5x12,5kg
5x15kg - Terrible stretch over Biceps
5x14kg
5x15kg - Much better than last set at 15kg but still felt it a little
Military press
5xbar
5x30kg
5x40kg
5x45kg
5x50kg - REALLY good set. Felt this was my MFP but decided to go for some max force maintance.
2x55kg - Really bad set.
max repx40kg
Lateral Raise
5x8kg
5x10kg
5x11kg
5x12kg
max repsx9kg
Straight bar pushdown
5x20kg
5x25kg
5x30kg
5x35kg
max repx27,5kg
Didn’t check the time when I went in, but felt I could have upped the speed a little on chest exercises. Ok strength today, but no poundage PRs.
Thursday is the last day I will have access to weights for over a week, so I will probably do a fullbody workout in order to prevent detraining of my muscles. I will do a some BW stuff instead of weights though.
Been reading some of the training lab livespill tonight. Interesting stuff. Read about how it could be beneficial to put OH work first and flat bench last, in both regard to minimizing injury potential and increasing poundage so I guess that bit of information has changed a year long habit of always putting the flat bench first.
PULL 21/10/09
Rack Lift
?xbar
5x60kg
5x100kg
5x110kg
5x120kg
5x130kg
5x140kg
5x150kg
Seated cable row - don’t really know the weight so I will write the number on the labels.
5x9
5x10
5x12
5x14
5x15
Lat Pulldown - straight sets from now on
12x80kg
?x80kg
?x80kg
?x80kg
Only counted on the first set to see if load was correct. On the other I didn’t count and really focused on feeling the contraction in my lats. Felt really good and totally fried them.
Pull up
4 sets - once again didn’t count and concentrated on contraction. I felt pretty fatigued from the pulldowns though, so I didn’t get a great deal of reps.
Incline Curl
12x15kg
?x15kg
?x15kg
Max repx11kg
Preacher Curl
12x27kg
?x27kg
?x27kg
max repx22kg
Great workout even though I felt a bit tired when I entered the gym. Had been to work and bicycled about 30min at fast pace before starting. I really REALLY like only counting reps on the first set of the exercises that I don’t ramp. I feel like I am able to concentrate much better on working the muscle and getting som good hard/fast contractions.
Will be doing a Fullbody workout tomorrow - Looking forward to it, since I used to swear by these types of workouts in my early training days. Here what I’m thinking so far:
Military press
CG pulldown
Flat bench
Seated cable row
Leg press - with lots of sets
Pushdowns
EZ-bar curls
Thats 7 exercises, so I better stop there. I think I’m gonna ramp all of it. Maybe throw in some intensity techniques since I’m gonna be gone from the gym 7 days.
Just posted my pull workout but can’t see the post?
EDIT: Now I can. weird.
Just finished reading “the training lab” livespill. Feel I learned most from the first part of it.
My back feels tight from yesterdays workout, but is not sore. Thats a bit surprising to me, I thougt the rack lifts were going to make it hurt all over, especially since I only ate one meal after the workout. It was quite big though so that might have helped.
Looking forward to the fullbody workout later today
Fuck! Forgot that the gym closed 19.45 on fridays! Only had time for 2 exercises!
On a positive note I tried multi exercise ramping with military press and flat bench and loved it. I felt a bit more tired when I made it to the bench but it wasn’t much. I estimate that the fatigue generated by the OH press cost me 0-2 reps on my heaviest set. Had a little problem with my bench setup again, only on the heaviest set, so it was hard to estimate the rep cost.
It baffles me that I still experiment with my bench setup after more than 3 years of doing the exercise.
Military press
10xbar
5x30kg
5x40kg
5x45kg
5x50kg
5x52,5kg - First time I got 5 quality reps with this weight
max repx40kg
BB BP
5x60kg
5x70kg
5x80kg
3x90kg
max repx70kg
Felt like i stimulated both my chest and shoulders better, compared to way I usually do things, when doing this.
Here my short term plans for the next 7 weeks. I’m going to germany next week, where my training will consist mostly of BW exercises.
When I come home the week after that, I will commit to get more training sessions in. The last 2 months have been only 3-4 sessions a week, which means my entire body will only get hit once a week. Terrible. I will bump that up to 5-7 sessions a week which will mean that the entire body will get hit approximately twice a week.
My nutrition have also been slipping pretty bad the last 2 weeks. I need to correct that, and will do so when I get home. The caloric consumption will be aimed at fat loss and I will be eating around 2000-2300 kcal a day.
Got home yesterday. My gym was closed but I now have access to a very crappy shared home gym. So I got a workout in.
PUSH
Flat BP
10xbar
10x40kg
5x60kg
5x70kg
5x75kg
5x80kg
5x85kg
5x90kg
5x95kg - 2 last reps were crap technically speaking
5x60kg
5x65kg
5x70kg
5x75kg
5x80kg
5x85kg
4x90kg
5 dips
max repx60kg
Military press supersetted with light weight leaning lateral raise
10xbar
5x30kg
5x35kg
5x40kg
5x45kg
5x50kg
max repx40kg
Two hand triceps extention with a broken boxing bag, supersetted with some more lateral raises.
1 set of dips.
Took some measurements today. Seems I added about 2kg of bodyweight and 1.5 cm around my waist on my vacation. These will disapper as fast as they came!
Gonna do a Pull session now, which I will post tomorrow.
PULL 30/10/2010
Cable row
10x6
8x8
5x10
5x11
5x12
5x13
5x14
5x15
max repx12
Kroc Row
5x32kg
5x38kg
5x42kg
5x45kg
5x48kg
5x52kg
Lat Pulldown
Did a myo-rep series starting at pin number 17. Got 9 reps on first set. Had great endurance here and got a lot of sets.
Pull up - BW
5
6
6
4
Incline curl
10x15kg
?x15kg
?x15kg
max repx12kg
Preacher curl
10x29,5kg
?x29,5kg
?x29,5kg
max repx22kg
Duration: 65min
Gonna go to work now and do a leg session later today.
LEGS 31/10/10 w/ limited equipment
Front squat
10xbar
5x30kg
5x35kg
5x40kg
5x45kg
5x50kg
5x55kg
5x60kg
5x65kg
5x70kg
5x75kg
5x80kg
4x85kg - saw a slight decrease in speed @ fourth rep and terminated the set
Wanted to go on to back squat from here. I have sustained a neck injury in the past doing back squats, and I think that is why it just felt so wrong when I got under the bar. I just unracked it, and then racked it again.
Hip raise w/ feet elevated
20 reps
Lunge complex - all done to 5 reps per leg and with no rest
Forward lunge
Lateral lunge
Reverse lunge
Lateral bench lunge
Duration: 30 min.
My hamstring feels sufficiently stimulated, but my quads don’t! I feel like I should have been a little smarter in my exercise selection and done a multi-exercise ramping of several types of the squat. And I should ofcause have back squatted. I could have reduced the weight, and worked up to remove the feeling of being uncomfortable.
Looking forward to another pressing session tomorrow!
Maaaaan are my legs sore! Especially my hamstrings. Even though I thought, I had not sufficiently stimulated my quads those are sore too
My obliques are sore aswell which is a testimony to my recent lack of squatting.
PUSH 01/11-10
Military press
10xbar
5x30kg
5x35kg
5x40kg
5x45kg
5x50kg
5x52,5kg
max repx40kg
slight inc db press
5x24kg
5x27kg
5x29kg
5x32,5kg
5x34kg - last rep was a bit shaky
max repx27kg
BB BP
5x60kg
5x65kg
5x70kg
5x75kg
5x80kg
5x85kg - bad tech on last rep
max repx60kg
DB flyes
5x10kg
5x11kg
5x12kg
5x14kg
5x15kg
Lateal raise
5x8kg
5x10kg
5x11kg
5x12kg
5x12,5kg
max repx9kg
Straight bar pushdown
5x20kg
5x22,5kg
5x25kg
5x27,5kg
5x30kg
5x32,5kg
5x35kg
max repx27,5kg
duration = 70 min
Legs still sore today. Chest feel a little tight but not sore.
PULL 02/11-10
BOR
10xbar
5x40kg
5x45kg
5x50kg
5x55kg
5x60kg
5x65kg
5x70kg
5x75kg
5x80kg
5x85kg
5x90kg
5x95kg
5x100kg
5x105kg
max repx80kg
Wide grip pullup
25 reps total
Tri-set
BW Close grip chin ups 3 reps - hard squeeze at top
EZ-bar drag curl 5 reps - hard squeeze at top
EZ-bar curl 5 reps - hard squeeze at top
Done until a max weight was reached, then reduced the weight and did a max rep set.
Thats it!
Much to my disappointment I don’t feel like I worked back yesterday. Don’t even feel tight. My chest actually felt VERY ready to be trained, so I guess CT is right when he says performance (e.g. pressing) muscles recover pretty fast. Did my leg session as planned though, as they only felt a little tight today. I actually thought about doing PUSH today, but I’m glad I didn’t based on the MFP achieved on front squat, compared to the last leg session.
LEGS 03/11-10
Front squat
15xbar
5x25kg - Don’t really need to start that low - but was doing I go/you go ramping with my cousin who is new to training and have a knee injury. He had a MFP of 50kg BTW.
5x30kg
5x35kg
5x40kg
5x45kg
5x50kg
5x55kg
5x60kg
5x65kg
5x70kg
5x75kg
5x80kg
5x85kg
5x90kg - MFP 5kg and 1 rep better than last time which was 3 days ago
max repx70kg
RDL - Did 5-7 total sets with low-medium intensity. Got a good stretch on my hamstrings.
Lunge complex - all done to 5 reps per leg and with no rest
Forward lunge
Lateral lunge
Reverse lunge
Lateral bench lunge
PUSH is tomorrow and I almost can’t wait! Gonna do it the limited gym, because my regular is closed when I get home from work.
I feel very energetic today. Maybe my back session from yesterday didn’t drain me very much? Maybe it is something else?
Went to work today, feeling really good and clear-minded. A little sore in my hams and my quads felt pretty tight.
PUSH 04/11-10
Military press
10xbar
5x25kg
5x30kg
5x35kg
5x40kg
5x45kg
5x50kg
5x55kg - Yeah baby! Have actually done this before but I was over 20 pounds heavier, so I gonna call PR on this one.
BP
5x60kg
5x65kg
5x70kg
5x75kg
5x80kg
5x85kg
5x90kg
5x92,5kg - Felt like MFP even though there was no slowdown - felt good and decided for some max force maintance
4x95kg
3x97,5kg - Loving it
Next, I did a circuit consisting of the following exercises for 5 reps:
one arm lateral raise - did not look at weight but it was heavy enough
Tri extention with plate - 20kg
Chest dips - BW
Did 5 circuits with no rest.
Did some back work today
PULL 05/11-10
50 pullups done 5 reps at a time with short rest periodes
50 CG Chin ups done in same fashion
Ramped some EZ-bar standing curls until my wrists feel sore.
10 sec eccentrin CG chin up supersetted with EZ-bar curl to max rep.
I just got home from work, and will be going to my dorms gym soon. And I just realised that I’m experiencing the a certain effect CT talked about regarding the use of “the perfect rep”. I’m talking about the reduced CNS drain compared to doing grinder reps.
I have been to the gym for the last 8 days doing sessions aimed at stimulating growth. With my old rep-style I would be totally smashed today, but instead I have a strong desire to train. I also got my lifts a bit higher than they were before - and I already look much, much better, than when I got home from my study trip 8 days ago.
Also I like listening to my body instead of doing a pre-dertemined program that says I have to do X sets. I no longer feel that I need to do X amount of sets or exercises to have stimulated growth properly. Now I just try to feel if I can do more effective sets of an exercise, and when I’m done I try to feel if I’m done exercising that muscle. I also don’t time rest periods anymore, but just move at a comfortable, fast speed. This brings great variation and reduce the “bad stress” from the workout.
It also got me thinking about when I first started reading about training. We live in a society were “science is right”, or at least thats what we are made to believe. And that was my opinion at first. The more scientific arguments a program had, the better it was! I thought the people who did go “by feel” were idiots! Well, maybe some were, but I’m sure others who said they trained according to “feel” were rather making qualified guesses based on their biologic-feedback, just like I am now.
Now some people think I’m an idiot who don’t know shit, when I say I can “feel if a muscle is ready for a training session”. I can’t back “feel” up with science, but I sure can see that what I’m doing now is much better than what I did before.
LEGS 06/11-10
I should mention I have bicycled at medium-hard pace for 40 min today for two reason. Waste build-up in my legs will prevent some force production and… I really feel like the stress of the movements shifted to my quads, and think it have something to do with bicycling mainly activates the quads.
Front squat
10xbar
5x30kg
5x35kg
5x40kg
5x45kg
5x50kg
5x55kg
5x60kg
5x65kg
5x70kg
5x75kg
5x80kg
4x85kg - Decided to try back squat despite my previously explained dislike for this exercise
Back squat
5x60kg
5x65kg
5x70kg
5x75kg
5x80kg
5x85kg - Even the feel of this relatively light weight brought back vivid memories of how my neck injury felt at the time I got it. Decided to stop the exercise for today, but I am determined to work up gradually until the feeling goes away
max rep front sqaut at 60kg
Lunge complex - all done to 5 reps per leg and with no rest
Forward lunge
Lateral lunge
Reverse lunge
Lateral bench lunge
Duration 25-30min - f4st workoutz!!!111
Last night I attended a moving in/birthday/engagement party. I had some drinks and got a little drunk. Had a really good time.
Today I´m gonna take an off day. Looking forward to the PUSH I´m gonna do tomorrow!