sorry for the inactivness but all the days was offdays , all I did was 120-240 mins of soccer /day.
Now some great news :
Today when we went to a store there was a bench my father saw, they sold it for 499kr (about 60 dollars?), he asked a guy in the shop where the other benches was, (the bench he saw was only a show example) but he told him that it was the only left. After that my father asked if he coud buy that one and we got it for about 20 dollars =D.
Tested bench but I coud only get 60kg now, I guese that it was 50 kg before because I surely was stronger now. but keep in mind that I?ve never benched before so dont laugh at the numbers since I?ll improve a great deal over the next 2 mounths before my birthday.
Well, I?ve benched but only once each third mount so expect big progress ! :C
Anyway, I?m starting west side for skinny bastards today.
/note means that there will be a note in the end
Start weight : 74.5kg
Day 1 :
Exersice one - Bench press
Tempo - slow and controlled
Set one - 40kg 5 reps
Set two - 40kg 5 reps
Set three - 45kg 4reps /NOTE 1
Set four - 45kg 4reps /NOTE 1
Exersice two - Bent ower row
Tempo - Pretty fast and pretty controlled
Set one - 30kg 15 reps
Set two - 30kg 15 reps
Set three - 40kg 15 reps
Exersice three - Weightned pushups /NOTE 2
Set one - 10kg on upper back 10 reps
Set two - 0kg 30 reps /NOTE 3 xO
Exersice four - Weightned situps
Set one - 10 kg 30 reps
Set two - 0 kg 100 reps
NOTE 1 : Trained alone so I didnt dare to take more and the bench isnt so wide so there is like a hold for about 10-14 seconds in the end of each set so I think I?m fine anyway
Note 2 : I set the weight just below the head so there is some difrence.
push up = 60% of the weight lifted, If I remember correctly.
74 * 0.6 = 44.4 kg lifted
90 * 0.6 = 54.0 kg lifted
wiuth the weight on the head I woud guese like you lift like 90% on that weight. which woud mean :
44.4 kg + 9 = 53.4 kg
53.4 * 1.6 = 85.44 kg.
Which woud mean that I do pushups as if I woud weight 85 kg. My math coud be wrong.
Note 3 :
Pretty damn tierd on that set, coud only manage 30 reps which is nothing.
Come on , someone say something ,