T Nation

Darkly Dreaming Florelius.

Stats: 2012.

age: 26.

BW: 60kg.

height: 175cm.

current best lifts:

Bench: 8x72,5kg, 11x65kg, 10x67,5kg, 1x80kg.

deadlift: 8x92,5kg( double overhand ) 6x97,5kg( mixed grip ), 5x100kg ( mixed grip ), 4x102,5kg ( double overhand grip ) 1x115kg( double overhand ) 1x120kg( mixed grip )

squat: 5x62,5kg, 8x60kg, 3x65kg.

press: 11x37,5kg, 9x40kg, 6x45kg, 4x47,5kg. ( all time best: 3x50kg, but thats many years ago )

Go to the last pages to see the training for 2012.

Ps. please dont laugh to hard of my weak ass lifting, but I understand if you must laugh some, but do so in moderation :wink:

training friday 27.02.09.

DB militarypress:
2x10x12,5kgDB.

pulldown:
2x10x50kg.
2x50kg.

DB benchpress:
2x10x17,5kgDB.
6x17,5kgDB.

one-arm-row:
3x10x17,5kgDB.

lunges:
2x10x17,5kgDB.

training monday 02.03.09.

DB militarypress:
3x10x12,5kgDB.

pulldown:
2x10x50kg.
4x50kg.

DB benchpress:
3x10x17,5kgDB.

one-arm-row:
3x10x17,5kgDB.

long time since I been her.

training yesterday.

deadlift:
1x40kg.
1x50kg.
1x60kg.
1x70kg.
1x80kg.
1x90kg.
1x100kg.
3x100kg.

well its ages since I logged here.

Next week I start my first cycle of wendlers 5/3/1.

I think I am gona train twice pr. week. ( I am a student and I work ).

this is what I think I do:

day1:
benchpress: 5/3/1.
squat: 5/3/1.
DB one-arm-rows:3x10.
benchpress:3x10.
squat:3x10.

day2:
militarypress: 5/3/1.
deadlift: 5/3/1.
chins:3sett.
militarypress:3x10.
deadlift:3x10.

I might do something else, but its my plan so far.

first cycle of wendlers 5/3/1.

18.01.2010.

benchpress:
5x30kg.
5x40kg.
13x50kg.

DB rows:
10x12,5kg pr arm.
10x17,5kg pr arm.
10x22,5kg pr arm.

benchpress with reversed grip:
3x10x20kg.

comment:
I am happy about the session. It went fast, and even do I havent trained in months, I had not lost that much strength. I have offcourse read the perfect rep article and seen all the videos with thib and sebastian, so I tried to explode the bar and DB on each rep, on all sets. I did not do this on bwrg because I am new to dis movement. I look forward to squat tomorow.

training 19.01.2010.

squat:
5x30kg.
5x40kg.
11x50kg.

lunges:
10x25kg. ( I had no more to give )

legcurl:
10x40lb.
10x50lb.
10x60lb.

comment: pretty much a crappy session. I hope my training capacity gets better.

training 20.01.2010.

militarypress:
5x20kg.
5x25kg.
10x30kg.

pulldown:
10x27kg.
10x36kg.
5x50kg. ( I suck at pulldowns :stuck_out_tongue: )
10x45kg with reversed grip.

one-arm-bentover lateral raises:
3x10x5kg pr arm.

comment:
not bad, but not great either :stuck_out_tongue:

training 21.01.2010.

deadlift:
5x40kg.
5x50kg.
5x60kg.

back raises:
3x15rep.

decline sit-ups:
3x10.

chins with neutral grip:
10reps.

comment: after 4 days of training I am sore as fuck, hope this gets better :slight_smile:

training 25.01.2010.

benchpress:
3x35kg.
3x45kg.
10x55kg.

one-arm-DB rows:
10x12,5kg. pr arm.
10x17,5kg. pr arm.
11x22,5kg. pr arm. ( 1rep up from last tme )

benchpress with reversed grip:
3x10x22,5kg.

comment:
it was a good workout, better than last week :slight_smile:

training 26.01.2010.

squat:
3x35kg.
3x45kg.
8x55kg. my back rounded on the last rep, so I got lowerback pain, fuck the fuckity fuck :frowning:

lunges:
3x10x20kg. I was beat after this, so now energy for legcurls. I guess I do them on deadlift day.

comment: all in all a shitty workout.

training 27.01.2010.

militarypress:
3x20kg.
3x25kg.
9x35kg.
3x10x20kg.

chins:
10rep.
5rep.
3rep.

rear lateral raises:
2x10x5kg pr arm.
5x5kg pr arm.

comment: good workout :slight_smile:

training 28.01.2010.

deadlift:
3x50kg.
3x60kg.
10x70kg.

comment: deadlift felt great, but had not that much energy for sit-ups and back raises.

traning 01.02.2010.

benchpress:
5x40kg.
3x50kg.
10x60kg.

one arm DBrow:
10x12,5kg pr arm.
2x10x22,5kg pr arm.

dips:
3x10reps.

comment: good workout :slight_smile:

training 02.02.2010.

lunges:
3x10 pr leg with 10kg pr arm.

legpress:
10x73kg.
3x10x100kg.

leg-ext:
10x20kg.
10x25kg.
10x30kg.

legcurl:
3x10x60lb.

training 03.02.2010.

militarypress:
5x20kg.
3x30kg.
3x40kg.

chins:
10rep.
6rep.
5rep.

reversed flyes:
3x15x2kg pr arm.

training 04.02.2010.

deadlift:
5x60kg.
3x70kg.
10x80kg.

romanian deadlift:
3x10x40kg.

2nd cycle of 5/3/1.

training 15.02.2010.

benchpress:
5x32,5kg.
5x42,5kg.
15x52,5kg.

incline press in machine:
8x50kg.
6x40kg.
4x30kg.

pec-dec:
3x10x16kg.

chins:
10settx3reps.

pullover in machine:
3x10x30kg.

comment: I am happy about my bench and chins. incline-press, pec-dec and pullover are new movements, so I am pretty weak at them. I got a great pump after this session :slight_smile:

training 17.02.2010.

after warm up.

deadlift:
5x60kg.
5x67,5kg.
10x75kg.

one-arm DBrows:
3x10x22,5kg pr arm.

chestsupported row:
3x10x30kg.

reversed flyes:
3x10x3kg pr arm.

DB shrugs:
3x10x12,5kg pr arm.

comment:
higrep on deads are a bitch, but all in all I feel it was a good session. now its time for some entrecote :smiley: