Santa's Workshop

julenissen · November 13, 2016, 8:52pm

Hi!

First post.

I’m already keeping track of my workouts offline with “FitNotes”, but decided to log it here as well.
I think I’ll just log the most important stuff here like routine changes and other events. Maybe a weekly update if I get the time.

Rest if this post is a historical log, and current workout routine:

Short workout history:
Done a lot of sports like: Badminton, soccer, volleyball, gymnastics, (chess)
Started working out to improve aesthetic and strength at age 15/16. Quite consistent with a full body routine until age 20.
Because of pain in my forearms and hands/fingers that started around age 19½ I had to do some changes. Started freediving, and did a more grip friendly routine in the weight room.
Became a father at age 25. Impossible to workout due to sleep deprivation. New kid at age 27½. Forearm pain under control… Started working out again little by little this spring.
Became 28 this summer.

I have been doing this split for a few months (mostly for aesthetic purposes):

Legs
Arms
Waist
Upper torso

It is actually more like a upper/lower body split.
The days are more like titles for what to focus on.

I think my body likes this: It started to hate the full body routine (I have been using different setups) so this is a good change for me.

I workout 4-6 days per week. I never skip days, just move them to the next if I can’t train that day.

Weekly update coming next…

julenissen · November 13, 2016, 9:31pm

Monday 7th November 2016

** Superman **

22 reps
15 reps
17 reps
15 reps

** Ab-Wheel Rollout **

11 reps
7 reps
9 reps
7 reps

** Suspended Hip Bridge **

30.0 kgs x 15 reps
30.0 kgs x 11 reps
30.0 kgs x 11 reps
30.0 kgs x 15 reps

Tuesday 8th November 2016

** Chest Dip, Rings **

5 reps
5 reps
4 reps
3 reps

** Pull Up Wide Grip **

4 reps
3 reps
2 reps
1 rep

** Push Up, Wheels **

5 reps

** Elevated Inverted Row, Rings **

10 reps

** Lateral Dumbbell Raise **

5.0 kgs x 15 reps
5.0 kgs x 10 reps
9.4 kgs x 3 reps

** Rear Delt Dumbell Row **

9.4 kgs x 14 reps
9.4 kgs x 10 reps

** Rear Delt Dumbbell Fly **

5.0 kgs x 6 reps

** Bent Dumbbell Schrugs **

30.0 kgs x 5 reps
30.0 kgs x 5 reps
30.0 kgs x 3 reps

** Wrist Roller Flexors **

5.0 kgs x 2 reps

Wednesday 9th November 2016

** Sumo Squat **

30.0 kgs x 11 reps
30.0 kgs x 13 reps
30.0 kgs x 14 reps
30.0 kgs x 15 reps

** Nordic Ham Bent **

3 reps
3 reps
3 reps
4 reps

** Single Leg Standing Calf Raise **

7 reps
23 reps

Thursday 10th November 2016

** Chin Up Shoulder Width **

7 reps
6 reps
5 reps
4 reps

** Ring Dip Triceps **

5 reps
4 reps
4 reps
3 reps

** Dumbbell Hammer Curl **

9.4 kgs x 7 reps

** Y-Flyes, Knee Wheels **

9 reps

** Rear Delt Dumbbell Fly **

5.0 kgs x 12 reps
5.0 kgs x 12 reps
5.0 kgs x 14 reps

** Wrist Roller Extensors **

5.0 kgs x 3 reps
5.0 kgs x 3 reps

Saturday 12th November 2016

** Hyper Extension **

30.0 kgs x 7 reps
30.0 kgs x 8 reps
30.0 kgs x 9 reps
30.0 kgs x 11 reps
13 reps

** Sit-up Bench **

30.0 kgs x 4 reps
30.0 kgs x 3 reps
30.0 kgs x 3 reps
30.0 kgs x 4 reps
10 reps

** Single Leg Suspended Hip Bridge **

9.4 kgs x 10 reps
9.4 kgs x 11 reps
9.4 kgs x 9 reps

Sunday 13th November 2016

** Chest Dip, Rings **

5 reps
5 reps
5 reps
4 reps

** Pull Up Wide Grip **

3 reps
3 reps
3 reps
3 reps

** Push Up, Bars - Feet Elevated **

6 reps

** Elevated Inverted Row, Rings **

11 reps

** Rear Delt Dumbbell Fly **

2.5 kgs x 21 reps

** Single Arm Arnold Dumbbell Press **

9.4 kgs x 10 reps
9.4 kgs x 10 reps
5.0 kgs x 17 reps

** Scapular Schrugs, Horizontal **

13 reps

** Inverted Face Pull **

8 reps
8 reps

I train at home so my options are a bit limited exercise wise.
A few of the exercise names are “wrong”. I named them myself to understand the movement better…

julenissen · November 14, 2016, 10:24am

A quick presentation:

Male
28
178 cm / 5’ 10"
73.2 kg / 161 lbs (morning nov 14th)

Hoping to gain lean mass slowly. No haste.
I weighted 72.1 sept 14th. I don’t know my fat%. Naturally skinny. When I first starting working out at age 16 I gained 16 kgs in 3 months (fat and muscle of course). I actually were a vegetarian at that time, but didn’t eat a lot of vegetables…
Using a different approach now, but nothing to strict because of former hysterical eating habits giving bad results…

About my routine:
I have been focusing on dips and pull/chin-ups the last few weeks, because I suck at them.
I’ll post an overview about the exercises I use for my routine soon.

Anyways: Great to be here at these forums. Hoping this will help me be as consistent as possible!

julenissen · November 18, 2016, 9:29pm

Current exercises in use:

Legs:
Single leg squat (as upright torso as his possible)
Sumo squat (sumo dead, but upright torso)
Reversed leg extension (body moving, legs stable)
Reversed lunges (not used a lot)

Lying leg curl with wheel on feet
Nordic ham curl (using a bench imitating the GHD)

Single leg standing calf raise
Double leg standing calf raise

Arms (+rear delt):
Chin-ups

Ring-dips ("focusing on triceps)

Rear delt flyes
Rear delt row

Wrist roller
(Also use fat grips whenever dumbelling)

Waist (+glutes):
Deadlift (A bit on the alternative side because of equipment)
Hyper extension
Superman

Ab-wheel roll out
Leg raise
Sit-up (bench)
(Reversed superman)

Single leg suspended hip bridge
Suspended hip bridge
Glute kickback

Upper torso:
Ring-dips (“focusing” on pecs)

Pull-ups

Rear delt dumbbell fly
Lateral dumbbell raise
Single arm dumbbell Arnild press
Overhead dumbbell press

Scapular pull-up
Scapular pull-up horisontal
Inverted face pull
(Just recently dropped normal shrugs)

To add weight to the body weight exercises I use a vest (1-30 kg).

Pull ups and dips are a priority. First goal is to reach 10 reps.

Some of the exercises listed are used more than others, but I try to use a different one every time.
I use one exercise per muscle group per workout. Maybe one set of another high rep exercise after doing a low rep exercise.

General note is that for the first time since I starting working out is that I have a focus on form and mmc and actually using lower weight to achieve better technique.

(Another leg exercise I use is doing two steps per step whenever climbing stairs. Also when going down. Been doing it for a month. It’s fun )

julenissen · November 21, 2016, 10:26am

Tuesday 15th November 2016

** Leg Extension Bench ** (leg fixed, body moving)

9.4 kgs x 12 reps [DB]
9.4 kgs x 12 reps
9.4 kgs x 12 reps
9.4 kgs x 4 reps [Straight body @ top contraction]
10 reps

** Lying Leg Curl Wheel ** (÷sec = rep#)

12 reps
13 reps
11 reps
18 reps [Normal reps]

** Single Leg Standing Calf Raise **

9.4 kgs x 14 reps
30.0 kgs x 6 reps
35.0 kgs x 5 reps
39.4 kgs x 7 reps
49.4 kgs x 2 reps

49.4 kgs is all I have at the moment (50mm DB + vest). Felt great doing some “heavy” calf work, I usually use slow reps amd stretching, but decided to test some “normal” reps.

Wednesday 16th November 2016

** Chin Up Shoulder Width **

8 reps
6 reps
4 reps
4 reps
1 rep (rest paused 15 sec)

** Ring Dip Triceps **

6 reps
5 reps
2 reps
4 reps
1 rep (rp)

** Rear Delt Dumbell Row **

9.4 kgs x 15 reps
9.4 kgs x 22 reps

** Wrist Roller Flexors **

5.0 kgs x 2 reps
7.5 kgs x 1 rep

Incredible pump during/after this workout!

Had a few days of family related rest…

Sunday 20th November 2016

** Deadlift ** (Group 1)

49.4 kgs x 9 reps (see bottom comment)
49.4 kgs x 8 reps
49.4 kgs x 9 reps
49.4 kgs x 7 reps

** Chest Dip, Rings ** (Group 1)

5 reps
5 reps
5 reps
5 reps

** Neutral Pull Up ** (Group 2)

5 reps (grip was crap after DL)
4 reps
3 reps
4 reps

** Reversed Superman ** (Group 2)

14 reps
10 reps
9 reps

** Glute Kickback ** (Group 3)

2.5 kgs x 20 reps [Single band]
2.5 kgs x 20 reps [Double band]

** Rear Delt Dumbbell Fly ** (Group 3)

5.0 kgs x 14 reps
5.0 kgs x 15 reps

Groups indicates alternating exercises.
DL: Using my DB with the vest over; gripping the edges of the bar = fat and slippery bar. I do feel it in my “lifting” muscles, but the grip stops me from doing more reps. If I can sneak it past the wife I’ll get a barbell or a hex bar and the plates needed in the future. Currently I think it is good to use low weights to work on my form. Did regular deadlifting 10 years ago, but never looked myself in the mirror to see if I was doing it properly.

julenissen · November 28, 2016, 5:39am

Tuesday 22nd November 2016

** Chest Dip, Rings ** (Group 1)

6 reps
6 reps
6 reps
6 reps
2 reps [Rp]
1 rep [Rp]

** Pull Up Wide Grip ** (Group 1)

4 reps
3 reps
3 reps
3 reps
1 rep [Rp]

** Lateral Dumbbell Raise ** (Group 2)

5.0 kgs x 17 reps
5.0 kgs x 18 reps
5.0 kgs x 15 reps
2.5 kgs x 6 reps [Drop set]

** Scapular Pull Up ** (Group 2)

10 reps
11 reps
16 reps

** Dumbbell Raise, Elbows Back **

5.0 kgs x 100 reps

Wednesday 23rd November 2016

** Single Leg Squat **

10 reps
30.0 kgs x 1 rep
30.0 kgs x 1 rep
7 reps

** Nordic Ham Normal **

2 reps
1 rep

** Nordic Ham Bent **

6 reps
3 reps

** Double Leg Standing Calf Raise **

100 reps [1 sec / rep]

** Superman **

23 reps
37 reps
16 reps
19 reps

Thursday 24th November 2016

** Chin Up Shoulder Width ** (Group 1)

8 reps
6 reps
5 reps
5 reps

** Ring Dip Triceps ** (Group 1)

6 reps
6 reps
4 reps
4 reps

** Dumbbell Curl **

9.4 kgs x 9 reps

** Rear Delt Dumbbell Fly ** (Group 2)

9.4 kgs x 8 reps
9.4 kgs x 10 reps
9.4 kgs x 12 reps

** Wrist Roller Flexors ** (Group 2)

10.0 kgs x 1 rep
10.0 kgs x 1 rep
10.0 kgs x 1 rep

** Wrist Roller Extensors **

10.0 kgs x 1 rep

Saturday 26th November 2016

** Hyper Extension ** (Group 1)

30.0 kgs x 8 reps
30.0 kgs x 6 reps
30.0 kgs x 6 reps
30.0 kgs x 8 reps

** Sit-up Bench ** (Group 1)

30.0 kgs x 4 reps
30.0 kgs x 4 reps
30.0 kgs x 4 reps
30.0 kgs x 4 reps

** Suspended Hip Bridge **

30.0 kgs x 16 reps
30.0 kgs x 16 reps
30.0 kgs x 17 reps
30.0 kgs x 17 reps

julenissen · December 19, 2016, 9:37pm

Finally, after three weeks being ill, I got some work done today. I were thrown out of my home gym/office/guestroom mid session because of an overnight guest and had to finish in the livingroom with less equipment. Nevertheless I’m back in the game.

Also did the following during illness:

Thursday 8th December 2016

** Squat **

20 reps

** Chin Up Shoulder Width **

6 reps

** Superman **

20 reps

** Push Up, Knee **

26 reps

Todays workout:

Monday 19th December 2016

** Pull Up Wide Grip ** (Group 1)

4 reps
4 reps

** Ring Dip Triceps ** (Group 1)

6 reps
6 reps

** Push Up, Bars - Feet Elevated **

10 reps
10 reps

** Rear Delt Dumbbell Fly **

2.5 kgs x 12 reps
2.5 kgs x 19 reps
2.5 kgs x 17 reps

** Single Leg Standing Calf Raise **

12 reps [2 sec top cont]

julenissen · January 1, 2017, 12:27pm

Started with a pull/push routine. It’s been great so far!

Thursday 22nd December 2016

** Sumo Squat **

49.4 kgs x 8 reps
54.4 kgs x 8 reps
59.4 kgs x 8 reps

** Reversed Lunges **

15.0 kgs x 7 reps
15.0 kgs x 8 reps

** Chest Dip, Rings ** (Group 1)

6 reps
6 reps
6 reps
7 reps

** Single Leg Standing Calf Raise ** (Group 1)

20 reps [2 sec top cont]

** Double Leg Standing Calf Raise ** (Group 1)

42 reps

** Handstand Pushups ** (Group 2)

6 reps [Minimal ROM]
6 reps
4 reps

** Lateral Dumbbell Raise ** (Group 2)

5.0 kgs x 11 reps
5.0 kgs x 12 reps

Tuesday 27th December 2016

** Pull Up Wide Grip ** (Group 1)

4 reps
4 reps
4 reps
4 reps

** Reversed Superman ** (Group 1)

11 reps
12 reps
13 reps

** Ab-Wheel Rollout **

5 reps

** Romanian Deadlift **

47.0 kgs x 15 reps
47.0 kgs x 10 reps
47.0 kgs x 12 reps

** Barbell Curl **

7.0 kgs x 100 reps

Wednesday 28th December 2016

** Leg Extension Bench ** (Group 1)

10 reps [Straight @ top]
7 reps [Straight]
7 reps
8 reps

** Chest Dip, Rings ** (Group 1)

7 reps
6 reps
5 reps
4 reps
2 reps [RP]
1 rep [RP]

** Single Leg Standing Calf Raise **

20 reps

** Overhead Press **

17.0 kgs x 15 reps
17.0 kgs x 15 reps

** Lateral Dumbbell Raise **

2.5 kgs x 19 reps

** Single Arm Arnold Dumbbell Press **

15.0 kgs x 4 reps

** Dumbbell Overhead Triceps Extension **

20.0 kgs x 6 reps

Thursday 29th December 2016

** Nordic Ham Bent **

3 reps
4 reps
6 reps
7 reps

** Chin Up Shoulder Width **

6 reps
6 reps
6 reps
6 reps

** Dumbbell Raise, Elbows Back ** (Group 1)

5.0 kgs x 46 reps
10.0 kgs x 50 reps
15.0 kgs x 16 reps
20.0 kgs x 12 reps

** Double Leg Standing Calf Raise **

40.0 kgs x 46 reps

** Crunch ** (Group 1)

14 reps
11 reps
10 reps
20 reps
6 reps [RP]
3 reps [RP]

** Deadlift **

102.0 kgs x 1 rep

Friday 30th December 2016

** Squat ** (Group 1)

40 reps
10.0 kgs x 42 reps [After all the single leg sets]

** Single Leg Squat ** (Group 1)

8 reps
11 reps
13 reps

** Chest Dip, Rings ** (Group 2)

7 reps
7 reps
7 reps
5 reps
1 rep

** Single Leg Standing Calf Raise ** (Group 2)

26 reps
20.0 kgs x 7 reps

** Double Leg Standing Calf Raise ** (Group 2)

35 reps

** Lateral Dumbbell Raise **

5.0 kgs x 10 reps
10.0 kgs x 4 reps
5.0 kgs x 20 reps

julenissen · January 3, 2017, 8:42pm

Tuesday 3rd January 2017

** Deadlift **

47.0 kgs x 12 reps
52.0 kgs x 12 reps
57.0 kgs x 12 reps
62.0 kgs x 12 reps

** Pull Up Wide Grip ** (Group 1)

5 reps
4 reps
4 reps
4 reps

** Lying Leg Curl Wheel ** (Group 1)

10 reps [Normal reps]
11 reps [Timed reps]
13 reps
14 reps

** Dumbbell Curl ** (Group 2)

9.4 kgs x 10 reps
9.4 kgs x 11 reps
9.4 kgs x 12 reps

** Rear Delt Dumbbell Fly ** (Group 2)

5.0 kgs x 9 reps
5.0 kgs x 10 reps
5.0 kgs x 11 reps

** Scapular Pull Up ** (Group 3)

8 reps
9 reps
10 reps

** Wrist Roller Flexors ** (Group 3)

5.0 kgs x 1 rep
5.0 kgs x 1 rep

** Wrist Roller Extensors ** (Group 3)

2.5 kgs x 1 rep
2.5 kgs x 1 rep
2.5 kgs x 2 reps

julenissen · January 4, 2017, 7:19pm

Wednesday 4th January 2017

** Leg Extension Bench ** (Group 1)

Total Reps: 33
9 reps
8 reps
8 reps
8 reps [Tried to RP but couldn’t do even one rep]

** Suspended Hip Bridge ** (Group 1)

15.0 kgs x 13 reps
15.0 kgs x 19 reps
15.0 kgs x 23 reps
30.0 kgs x 17 reps

** Chest Dip, Rings **

Total Reps: 28
7 reps
7 reps
7 reps
6 reps
1 rep

** Handstand Pushups ** (Group 2)

Total Reps: 10
7 reps
2 reps [Head almost to ground]
1 rep

** Decline Crunch ** (Group 2)

Total Reps: 27
12 reps
7 reps
8 reps

** Lateral Dumbbell Raise ** (Group 3)

5.0 kgs x 15 reps
5.0 kgs x 16 reps
5.0 kgs x 12 reps
5.0 kgs x 3 reps [RP]
5.0 kgs x 2 reps [RP]

** Single Leg Floored Standing Calf Raise ** (Group 3)

30.0 kgs x 6 reps
30.0 kgs x 11 reps
30.0 kgs x 13 reps
20 reps

julenissen · January 6, 2017, 8:05pm

Friday 6th January 2017

** Romanian Deadlift **

Total Reps: 56
47.0 kgs x 17 reps
52.0 kgs x 15 reps
57.0 kgs x 12 reps
62.0 kgs x 12 reps

** Pull Up Wide Grip **

Total Reps: 18
5 reps
5 reps
4 reps
4 reps

** Rear Delt Dumbell Row ** (Group 1)

Total Reps: 53
10.0 kgs x 10 reps
10.0 kgs x 11 reps
10.0 kgs x 12 reps
10.0 kgs x 20 reps

** Chin Up Close Grip ** (Group 1)

Total Reps: 5
3 reps
2 reps

** Dumbbell Curl ** (Group 1)

Total Reps: 21
6.9 kgs x 12 reps [Plate only on inner side of bar to get more resistance when rotating]
6.9 kgs x 9 reps [Plate on edge]

** Reversed Superman ** (Group 2)

Total Reps: 67
15 reps
16 reps
17 reps
11 reps
4 reps
4 reps

** Wrist Roller Extensors ** (Group 2)

Total Reps: 2
2.5 kgs x 1 rep
2.5 kgs x 1 rep

** Wrist Roller Flexors ** (Group 2)

Total Reps: 2
2.5 kgs x 2 reps

julenissen · January 7, 2017, 9:29pm

Saturday 7th January 2017
Body Weight: 72.9 kgs

** Chest Dip, Rings ** (Group 1)

Total Reps: 28
7 reps
7 reps
7 reps
7 reps

** Crunch ** (Group 1)

Total Reps: 100
34 reps
36 reps
30 reps

** Single Arm Arnold Dumbbell Press **

Total Reps: 19
14.4 kgs x 9 reps
14.4 kgs x 5 reps [RP alternating side]
14.4 kgs x 3 reps [RP]
14.4 kgs x 2 reps [RP]

** Single Leg Squat ** (Group 2)

Total Reps: 38
7.0 kgs x 5 reps [Barbell]
7.0 kgs x 6 reps
7.0 kgs x 7 reps
7.0 kgs x 5 reps
7.0 kgs x 5 reps [RP]
7.0 kgs x 5 reps [RP]
7.0 kgs x 5 reps [RP]

** Double Leg Standing Calf Raise ** (Group 2)

Total Reps: 87
41 reps
46 reps [Elevated by plate]

** Calf Jump ** (Group 2)

Total Reps: 43
25 reps
18 reps

julenissen · January 9, 2017, 9:22pm

Monday 9th January 2017

** Pull Up Wide Grip **

Total Reps: 19
5 reps
5 reps
5 reps
4 reps

** Nordic Ham Bent ** (Group 1)

Total Reps: 40
10 reps
10 reps
10 reps
10 reps

** Dumbbell Hammer Curl ** (Group 1)

Total Reps: 6
14.4 kgs x 6 reps

** Dumbbell Curl ** (Group 1)

Total Reps: 4
14.4 kgs x 4 reps

** Chin Up Shoulder Width ** (Group 1)

Total Reps: 4
4 reps

** Back Extension ** (Group 2 - No Rest)

Total Reps: 40
13 reps
11 reps
10 reps
6 reps

** Reversed Superman ** (Group 2 - No Rest)

Total Reps: 56
24 reps
14 reps
11 reps
7 reps

** Inverted Face Pull ** (Group 3)

Total Reps: 20
8 reps
7 reps
5 reps

** Scapular Pull Up Horizontal** (Group 3)

Total Reps: 17
5 reps
6 reps
6 reps

** Wrist Roller Flexors **

Total Reps: 2
2.5 kgs x 2 reps

** Wrist Roller Extensors **

Total Reps: 1
2.5 kgs x 1 rep [1,5 reps]

julenissen · January 10, 2017, 9:29pm

Tuesday 10th January 2017

** Chest Dip, Rings **

Total Reps: 29
8 reps
7 reps
7 reps
7 reps

** Incline Single Dumbbell Bench Press **

Total Reps: 24
14.4 kgs x 9 reps
14.4 kgs x 15 reps

** Zercher Squat (Floor) **

Total Reps: 40
47.0 kgs x 8 reps
47.0 kgs x 9 reps
47.0 kgs x 10 reps
47.0 kgs x 13 reps

** Overhead Press ** (Group 1)

Total Reps: 50
17.0 kgs x 17 reps
17.0 kgs x 13 reps
17.0 kgs x 20 reps

** Handstand Pushups ** (Group 1)

Total Reps: 1
1 rep [30 sec iso]

** Double Leg Standing Calf Raise ** (Group 1)

Total Reps: 75
60 reps
40.0 kgs x 15 reps

** Single Leg Floored Standing Calf Raise ** (Group 1)

Total Reps: 23
20 reps
40.0 kgs x 3 reps

** Crunch **

Total Reps: 19
19 reps

julenissen · January 11, 2017, 8:27pm

Bought an olympic barbell (2,2 meters, 32 mm grip) today and some plates. Now I have two of each from 2,5 to 25 kgs. Great to have a real 50 mm barbell. Been using some home made adapters for 25 mm that works ok for lighter loads.

Wednesday 11th January 2017

** Pull Up Wide Grip **

Total Reps: 20
5 reps
5 reps
5 reps
5 reps

** Reversed Superman ** (Group 1)

Total Reps: 48
12 reps
12 reps
12 reps
12 reps

** Deadlift ** (Group 1)

Total Reps: 34
70.0 kgs x 7 reps
70.0 kgs x 8 reps
70.0 kgs x 9 reps
70.0 kgs x 10 reps

** Lying Leg Curl Wheel ** (Group 2)

Total Reps: 35
11 reps
10.0 kgs x 6 reps
10.0 kgs x 7 reps
10.0 kgs x 8 reps
3 reps [RP]

** Rear Delt Dumbbell Fly ** (Group 2)

Total Reps: 85
2.5 kgs x 25 reps
2.5 kgs x 17 reps
2.5 kgs x 15 reps
2.5 kgs x 28 reps

** Barbell Curl ** (Group 3)

Total Reps: 54
17.0 kgs x 12 reps
17.0 kgs x 13 reps
17.0 kgs x 14 reps
17.0 kgs x 9 reps [Pronated w/ grip rippers]
17.0 kgs x 6 reps [No rest - Supinated w/ grip rippers]

** Scapular Pull Up ** (Group 3)

Total Reps: 35
11 reps
12 reps
12 reps

julenissen · January 12, 2017, 9:04pm

Thursday 12th January 2017

** Chest Dip, Rings **

Total Reps: 30
8 reps
8 reps
7 reps
7 reps

** Chest Dip **

Total Reps: 7
7 reps

** Leg Extension Bench ** (Group 1)

Total Reps: 41
10 reps
10 reps
10 reps
11 reps

** Double Leg Standing Calf Raise ** (Group 1)

Total Reps: 181
30 reps
40 reps
50 reps
61 reps

** Single Leg Suspended Hip Bridge ** (Group 2)

Total Reps: 6
6 reps

** Lateral Dumbbell Raise ** (Group 2)

Total Reps: 15
6.5 kgs x 15 reps

julenissen · January 14, 2017, 10:02pm

Saturday 14th January 2017

** Pull Up Wide Grip **

Total Reps: 21
6 reps
5 reps
5 reps
5 reps [Have to note a maybe on the last rep…]

** Romanian Deadlift ** (Group 1)

Total Reps: 31
70.0 kgs x 8 reps
70.0 kgs x 8 reps
70.0 kgs x 8 reps
70.0 kgs x 7 reps [Grip fail 8 rep]

** Barbell Row ** (Group 1)

Total Reps: 53
17.0 kgs x 15 reps
17.0 kgs x 11 reps
17.0 kgs x 13 reps
17.0 kgs x 14 reps

** Dumbbell Raise, Elbows Back ** (Group 2)

Total Reps: 68
15.0 kgs x 15 reps
15.0 kgs x 16 reps
15.0 kgs x 17 reps
15.0 kgs x 20 reps

** Crunch ** (Group 2)

Total Reps: 47
19 reps
16 reps
12 reps [First 3 reverse crunch]

** Dumbbell Concentration Curl ** (Group 3)

Total Reps: 27
9.4 kgs x 8 reps
9.4 kgs x 9 reps
9.4 kgs x 10 reps [Slow and stretch last rep]

** Wrist Roller Extensors ** (Group 3)

Total Reps: 2
5.0 kgs x 1 rep
5.0 kgs x 1 rep

** Wrist Roller Flexors **

Total Reps: 1
5.0 kgs x 1 rep

julenissen · January 15, 2017, 9:22pm

Sunday 15th January 2017
Body Weight: 73.7 kgs

** Chest Dip, Rings **

Total Reps: 31
8 reps
8 reps
8 reps
7 reps

** Single Leg Squat ** (Group 1)

Total Reps: 18
17.0 kgs x 3 reps
17.0 kgs x 4 reps
17.0 kgs x 5 reps
17.0 kgs x 6 reps

** Floor Press ** (Group 1)

Total Reps: 68
17.0 kgs x 12 reps [Wide grip]
17.0 kgs x 13 reps
17.0 kgs x 16 reps
22.0 kgs x 27 reps

** Single Leg Elevated Standing Calf Raise ** (Group 2)

Total Reps: 42
17 reps
11 reps
8 reps
6 reps

** Dragon Flag ** (Group 2)

Total Reps: 3
2 reps [New exercise, improving form]
1 rep

julenissen · January 16, 2017, 8:49pm

Monday 16th January 2017

** Pull Up Wide Grip **

Total Reps: 22
6 reps
6 reps
5 reps [10 min lullaby break before this set :-/]
5 reps

** Barbell Row ** (Group 1)

Total Reps: 93
17.0 kgs x 25 reps [Wide grip]
17.0 kgs x 26 reps
22.0 kgs x 26 reps [Medium]
22.0 kgs x 16 reps [Wide]

** Nordic Ham Bent ** (Group 1)

Total Reps: 20
5 reps
6 reps
9 reps

** Nordic Ham ÷ **

Total Reps: 2
2 reps

** Dumbbell Raise, Elbows Back ** (Group 2)

Total Reps: 99
10.0 kgs x 23 reps
10.0 kgs x 29 reps
10.0 kgs x 30 reps
15.0 kgs x 17 reps

** Back Extension ** (Group 2)

Total Reps: 54
13 reps [Wrong hip angle, easier]
14 reps [Same]
14 reps [Correct]
13 reps

** Zercher Hold (Floor) ** (Group 3)

Total Reps: 2
70.0 kgs x 1 rep [1 min]
70.0 kgs x 1 rep

** Farmer’s Walk (Steps) ** (Group 3)

Total Reps: 180
40.0 kgs x 80 reps
40.0 kgs x 100 reps

julenissen · January 17, 2017, 9:11pm

Tuesday 17th January 2017

** Chest Dip, Rings **

Total Reps: 33
8 reps
8 reps
8 reps
7 reps
2 reps [2,5 - hands together at top cont]

** Reversed Lunges ** (Group 1 - Circuit, No Pause)

Total Reps: 35
15 reps
10.0 kgs x 10 reps
10.0 kgs x 10 reps

** Single Leg Suspended Hip Bridge ** (Group 1 - Circuit, No Pause)

Total Reps: 45
15 reps
10.0 kgs x 15 reps
10.0 kgs x 15 reps

** Dumbbell Overhead Triceps Extension ** (Group 2)

Total Reps: 49
15.0 kgs x 15 reps
15.0 kgs x 13 reps
15.0 kgs x 10 reps
15.0 kgs x 11 reps

** Lateral Dumbbell Raise ** (Group 2)

Total Reps: 23
2.5 kgs x 1 rep [60 sec iso top]
2.5 kgs x 1 rep
2.5 kgs x 18 reps [Normal]
10.0 kgs x 3 reps

** Double Leg Standing Calf Raise ** (Group 3)

Total Reps: 80
40.0 kgs x 30 reps
40.0 kgs x 20 reps
40.0 kgs x 20 reps
70.0 kgs x 10 reps [Zercher hold (from floor)]

** Ab-Wheel Rollout ** (Group 3)

Total Reps: 19
7 reps
7 reps
5 reps