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
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
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!
At last, i will upload a few pictures.