T Nation

Koppel's Training Log


#1

Hi!

I'm from Denmark. I have been training for almost two years now (I started in november 06). I began training a few months after I started on my first year in the gymnasium (like highschool I guess). In a month, I'm beginning my senior year and i'm still going strong :slight_smile:

When I began training, my weight was 152 lbs (69kg) and the summer of 07 it was 178 lbs (81kg). Right now i'm in the best condition ever, even though I only weigh 167 lbs (76kg).

My training has contained dirrerent styles. I have tried WS4SB, HST and ordinary fullbodys, 2-splits and 3-splits. At the time i'm doing an ordinary fullbody "program" on dagsform - I dont know the english word for dagsform, but I dont have a program to follow, but instead i just make sure to train my whole body with the exercises I feel like on the day.
But I do have some guidelines to follow:
- I have to do either Squat, Deadlift or Rackpull in every workout.
- I have to do legpress if I dont do squat.
- I have to do at least 10-14 reps in every set.

A normal workout would look like this:
Frontsquat: 4 sets of 10 reps
SLDL: 4 sets of 10 reps
BOR: 4 sets of 10-14 reps
Chin ups: 3-4 sets of max. reps
Dips: 3-4 sets of 20-30 reps
Facepull: 4 sets og 10-14 reps
Benchpress: 4 sets of 10-14 reps
Incline benchpress: 4 sets of 10-14 reps
Shoulderpress: 4 sets of 10-14 reps
Lateral raise: 4 sets of 10-14 reps
+ An abs exercise

My 1RM:
Benchpress: 253 lbs (115kg)
Backsquat: 308 lbs (140kg)
Deadlift: Dunno, but has lifted almost 400lbs in rackpull, pulled right under the knee.

One of the reasons i have choosen to log my training in here, is because i need to improve my english - so please correct me! :slight_smile:

At last, i will upload a few pictures.


#2

Isn’t it possible to upload more than one picture at the time?


#3

Damn, haven’t ben able to log in :frowning:

But now I can! And to start up again, I will upload a picture and my workout yesterday.

PreWO:

  • 100mg koffein

DL:
10 @ 67½ kg (148 lbs)
10 @ 90 kg (198 lbs)
07 @ 110 kg (242 lbs)
03 @ 140 kg (308 lbs)
06 @ 110 kg (242 lbs)

  • With OH grip and straps

Seated cable row UH:
10 @ 08 plates
08 @ 13’
08 @ 13’
08 @ 13’

  • Worked my lats great!

BB Benchpress:
08 @ 60 kg (132 lbs)
08 @ 80 kg (176 lbs)
05 @ 90 kg (198 lbs)
08 @ 90 - PR (198 lbs)
08 @ 80 kg (176 lbs)
08 @ 60 kg (132 lbs)

  • Fine, but prefer dumbbells.

Cybex incline benchpress:
10 @ +30 kg (66 lbs)
08 @ +40 kg (88 lbs)
08 @ +40 kg (88 lbs)
08 @ +40 kg (88 lbs)
Worked my cheast nice

SS

DB side lateral raise:
08 @ 12½ kg (27 lbs)
08 @ 12½ kg (27 lbs)
08 @ 12½ kg (27 lbs)

  • Fine I guess.

Pushpress - strict!
08 @ 40 kg (88 lbs)
08 @ 45 kg (99 lbs)
08 @ 45 kg (99 lbs)
08 @ 40 kg (99 lbs)

  • crazy pump!

SS

DB hammercurl:
08 @ 16 kg (35 lbs)
08 @ 16 kg (35 lbs)
08 @ 16 kg (35 lbs)

  • easy

EZ Curl:
08 @ 40 kg (88 lbs)
08 @ 40 kg (88 lbs)
08 @ 40 kg (88 lbs)

SS

Straight bar cable pushdown:
10 @ 08’ plates
08 @ 13’
08 @ 13’
08 @ 13’

  • giant pump @ guns.
  • 3 set evil wheel

Cardio:
Tabata @ the crosstrainer
8x20sek @ maks w. 10sek rest


#4

A 160 kg (352 lbs) deadlift:


#5

27-09-2008

PreWO:

  • 200mg koffein

Yates row:
08 @ 60 kg (132 lbs)
08 @ 60 kg
08 @ 80 kg (176 lbs)
08 @ 90 kg (198 lbs)
08 @ 100 kg (220 lbs) - PR
08 @ 100 kg
08 @ 90 kg
08 @ 60 kg

UH Chins:
08 @ me
08 @ me +10 kg (22 lbs)
08 @ me +10 kg
10 @ me (OH)

  • pfft, easy.

BB Inc. BP:
08 @ 50 kg (110 lbs)
08 @ 65 kg (143 lbs)
08 @ 65
08 @ 65

DB Inc. BP:
08 @ 20 kg (44 lbs)
08 @ 27½ kg (60 lbs)
08 @ 27½
08 @ 27½

  • Great contact

DB inc. side lateral:
08 @ 09 kg (19 lbs)
08 @ 09
08 @ 09

Cybex shoulderpress:
08 @ +30 kg (66 lbs)
08 @ +45 kg (99 lbs)
08 @ +45
08 @ +45

  • Fine fine

45* benpres:
08 @ +150 kg (330 lbs)
08 @ +150 kg (330 lbs)
08 @ +150 kg (330 lbs)

  • I had doms in my quads from the squat yesterday.

SS

45* lægpres:
21 @ +150 kg (330 lbs)
21 @ +150 kg (330 lbs)
21 @ +150 kg (330 lbs)

Cable Shrugs:
08 @ 80’
08 @ 80’
08 @ 80’

SS

Dips:
15 @ me
15 @ me
15 @ me

SS

DB Rear lateral raise:
08 @ 10 kg (22 lbs)
08 @ 10 kg (22 lbs)
08 @ 10 kg (22 lbs)

Straight bar cable pushdown:
08 @ 10’ plates
08 @ 13’
08 @ 13’
08 @ 13’

  • Fine fine

SS

EZ preacher curl:
08 @ 30 kg (66 lbs)
08 @ 30 kg (66 lbs)
08 @ 30 kg (66 lbs)

  • abdominal workout

Cardio: 15 min

100 min Amon Amarth og metallica.
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#6

Gunpic :slight_smile: