Santa's Workshop

julenissen · January 19, 2017, 8:56pm

Thursday 19th January 2017

** Pull Up Wide Grip **

Total Reps: 23
6 reps
6 reps
5 reps
3 reps
3 reps [Failed to reach 6 reps on 3rd set. Starting from 5x5 next workout]

** Barbell Row ** (Group 1)

Total Reps: 110
17.0 kgs x 20 reps
17.0 kgs x 25 reps
17.0 kgs x 30 reps
17.0 kgs x 35 reps

** Hyper Extension ** (Group 1)

Total Reps: 34
18 reps
17.0 kgs x 3 reps [Barbell front]
17.0 kgs x 5 reps
17.0 kgs x 8 reps [Barbell back]

** Rear Delt Dumbell Row ** (Group 2)

Total Reps: 57
10.0 kgs x 12 reps
10.0 kgs x 13 reps
10.0 kgs x 14 reps
10.0 kgs x 18 reps

** Barbell Curl ** (Group 2)

Total Reps: 40
17.0 kgs x 7 reps
17.0 kgs x 8 reps
17.0 kgs x 9 reps
17.0 kgs x 16 reps

** Zercher Hold (Floor) **

Total Reps: 1
70.0 kgs x 1 rep [20 sec]

julenissen · January 21, 2017, 8:16pm

Saturday 21st January 2017

** Chest Dip, Rings **

Total Reps: 32
8 reps
8 reps
8 reps
8 reps

** Zercher Squat (Floor) ** (Group 1)

Total Reps: 16
70.0 kgs x 3 reps
70.0 kgs x 4 reps
70.0 kgs x 5 reps
70.0 kgs x 4 reps

** Push Up, Wheels ** (Group 1)

Total Reps: 21
6 reps
7 reps
8 reps

** Band Flyes **

Total Reps: 17
17 reps

** Suspended Hip Bridge ** (Group 2)

Total Reps: 57
20.0 kgs x 20 reps
40.0 kgs x 17 reps
40.0 kgs x 20 reps

** Lateral Dumbbell Raise ** (Group 2)

Total Reps: 36
10.0 kgs x 3 reps
10.0 kgs x 3 reps
10.0 kgs x 5 reps
2.5 kgs x 25 reps

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

Total Reps: 49
70.0 kgs x 20 reps [Zercher hold]
70.0 kgs x 18 reps [“Deadlift” hold]
70.0 kgs x 11 reps [DL hold - No rest from last set of seated]

** Y-Roll-out, Knee Wheels ** (Group 3)

Total Reps: 30
9 reps
10 reps
11 reps

** Seated Calf Raise Floor ** (Group 3)

Total Reps: 45
70.0 kgs x 14 reps
70.0 kgs x 31 reps

** Push Up **

Total Reps: 20
20 reps

julenissen · January 22, 2017, 7:53pm

Sunday 22nd January 2017
Body Weight: 73.3 kgs

** Pull Up Wide Grip **

Total Reps: 25
5 reps
5 reps
5 reps
5 reps
5 reps [5x5 next time as well]

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

Total Reps: 41
9 reps
2.5 kgs x 10 reps
2.5 kgs x 11 reps
2.5 kgs x 11 reps

** Barbell Row ** (Group 1)

Total Reps: 40
40.0 kgs x 10 reps
40.0 kgs x 10 reps [Grip Rippers]
40.0 kgs x 10 reps
40.0 kgs x 10 reps

** Romanian Deadlift **

Total Reps: 8
40.0 kgs x 8 reps [No rest from last row set]

** Barbell Curl ** (Group 2)

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

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

Total Reps: 71
2.5 kgs x 10 reps
2.5 kgs x 15 reps
2.5 kgs x 20 reps
2.5 kgs x 26 reps

** Crunch ** (Group 3)

Total Reps: 88
20 reps
12 reps
10 reps
9 reps
8 reps
7 reps
6 reps
6 reps
5 reps
5 reps

** Wrist Roller Flexors ** (Group 3)

Total Reps: 4
2.5 kgs x 1 rep
2.5 kgs x 1 rep
2.5 kgs x 1 rep
2.5 kgs x 1 rep

** Wrist Roller Extensors ** (Group 3)

Total Reps: 4
2.5 kgs x 1 rep
2.5 kgs x 1 rep
2.5 kgs x 1 rep
2.5 kgs x 1 rep

** Scapular Pull Up ** (Group 3)

Total Reps: 18
8 reps
10 reps

julenissen · January 23, 2017, 7:36pm

Monday 23rd January 2017

** Chest Dip, Rings **

Total Reps: 34
10 reps [Went to far in reps, but it felt light so quite happy. First time 10 rep :-)]
8 reps
8 reps
8 reps

** Band Flyes **

Total Reps: 10
10 reps

** Push Up, Bars - Feet Elevated **

Total Reps: 6
6 reps

** Lateral Dumbbell Raise ** (Group 1)

Total Reps: 59
5.0 kgs x 10 reps
5.0 kgs x 11 reps
5.0 kgs x 12 reps
2.5 kgs x 26 reps

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

Total Reps: 72
23 reps
5.0 kgs x 20 reps
10.0 kgs x 16 reps
15.0 kgs x 13 reps

** Zercher Squat (Floor) ** (Group 2 - No Resting Between Exercises)

Total Reps: 50
20.0 kgs x 10 reps
30.0 kgs x 10 reps
40.0 kgs x 10 reps
50.0 kgs x 10 reps
60.0 kgs x 10 reps

** Diamond Push-ups ** (Group 2 - No Resting Between Exercises)

Total Reps: 45
7 reps
8 reps
9 reps
10 reps
11 reps

** Squat **

Total Reps: 22
22 reps [No rest after group 2 - Blacked out on last rep!]

julenissen · January 27, 2017, 10:20pm

Back after a few days of illness…

Friday 27th January 2017

** Pull Up Shoulder Width **

Total Reps: 22
8 reps [Decided to go for new grip width]
7 reps
4 reps
3 reps [+ stretch]

** Romanian Deadlift ** (Group 1)

Total Reps: 55
17.0 kgs x 21 reps
60.0 kgs x 8 reps
60.0 kgs x 9 reps
60.0 kgs x 10 reps
60.0 kgs x 7 reps [Epic grip fail…]

** Decline Crunch ** (Group 1)

Total Reps: 23
6 reps
5 reps
7 reps
5 reps

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

Total Reps: 91
15.0 kgs x 25 reps
15.0 kgs x 25 reps
15.0 kgs x 16 reps
10.0 kgs x 25 reps

** Scapular Pull Up ** (Group 2)

Total Reps: 38
15 reps
16 reps
7 reps

** Barbell Curl **

Total Reps: 21
17.0 kgs x 21 reps

julenissen · January 28, 2017, 10:16pm

Saturday 28th January 2017
Body Weight: 73.3 kgs

Longed for some freediving today, so a little bonus exercise earlier in the day:
** Static Breath-Hold **

01:00
02:00
02:00
03:00

Evening workout:

** Incline Dumbbell Bench Press **

Total Reps: 50
9.4 kgs x 20 reps
14.4 kgs x 15 reps
19.4 kgs x 10 reps
24.4 kgs x 5 reps

** Single Leg Squat ** (Group 1)

Total Reps: 30
10 reps
10 reps
10 reps

** Triceps Dips ** (Group 1)

Total Reps: 18
5 reps
6 reps
7 reps

** Lateral Dumbbell Raise ** (Group 2)

Total Reps: 57
5.0 kgs x 11 reps
5.0 kgs x 12 reps
5.0 kgs x 13 reps
5.0 kgs x 21 reps

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

Total Reps: 42
8 reps
10 reps
11 reps
13 reps

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

Total Reps: 3
3 reps [Mechanical Drop-set]

Decided to stop the excessive ring dip focus. Going for overall improvement for the next few weeks before testing max dip reps.

julenissen · January 30, 2017, 11:06pm

Monday 30th January 2017

** Barbell Row **

Total Reps: 92
20.0 kgs x 20 reps
25.0 kgs x 20 reps
30.0 kgs x 20 reps
35.0 kgs x 20 reps
40.0 kgs x 12 reps

** Deadlift **

Total Reps: 9
70.0 kgs x 3 reps [Hips high - 1 min rest between]
75.0 kgs x 1 rep
80.0 kgs x 1 rep
85.0 kgs x 1 rep
90.0 kgs x 1 rep
95.0 kgs x 1 rep
100.0 kgs x 1 rep

** Scapular Pull Up ** (Group 1)

Total Reps: 38
13 reps [Close grip]
16 reps [Shoulder width]
9 reps [Close]

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

Total Reps: 57
5.0 kgs x 19 reps
10.0 kgs x 15 reps
10.0 kgs x 23 reps

** Dumbbell Curl **

Total Reps: 35
14.4 kgs x 5 reps
9.4 kgs x 10 reps
4.4 kgs x 20 reps

** Wrist Roller Flexors **

Total Reps: 7
2.5 kgs x 7 reps [Palms up]

julenissen · January 31, 2017, 8:58pm

Tuesday 31st January 2017

** Push Up, Bars - Feet Elevated **

Total Reps: 40
8 reps [Shorter rest after each set]
8 reps [2 min rest before set]
8 reps [90 sec]
8 reps [60 sec]
5 reps [30 sec]
2 reps [15 sec RP]
1 rep [15 sec]

** Zercher Squat (Floor) **

Total Reps: 15
70.0 kgs x 3 reps
70.0 kgs x 3 reps
70.0 kgs x 3 reps
70.0 kgs x 6 reps

** Single Arm Arnold Dumbbell Press ** (Group 1)

Total Reps: 21
14.4 kgs x 7 reps
14.4 kgs x 7 reps
14.4 kgs x 7 reps

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

Total Reps: 136
70.0 kgs x 15 reps [Zercher hold]
70.0 kgs x 21 reps
100 reps

** Y-Roll-out, Knee Wheels **

Total Reps: 10
10 reps

julenissen · February 1, 2017, 8:37pm

Wednesday 1st February 2017
Body Weight: 74.2 kgs

** Dumbbell Row ** (Group 1)

Total Reps: 73
14.4 kgs x 20 reps
14.4 kgs x 20 reps
14.4 kgs x 20 reps
14.4 kgs x 13 reps [8 first reps using minimal biceps]

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

Total Reps: 32
7 reps
7 reps
7 reps
11 reps

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

Total Reps: 72
10.0 kgs x 25 reps
15.0 kgs x 20 reps
15.0 kgs x 20 reps
20.0 kgs x 7 reps

** Ab-Wheel Rollout ** (Group 2)

Total Reps: 40
9 reps
10 reps
10 reps
11 reps

** Dumbbell Hammer Curl ** (Group 3)

Total Reps: 35
9.4 kgs x 11 reps
9.4 kgs x 11 reps
9.4 kgs x 13 reps

** Suit-case (Seconds) ** (Group 3)

Total Reps: 35
20.0 kgs x 10 reps
40.0 kgs x 10 reps
40.0 kgs x 15 reps

Got a great mmc with my lats during the row. Supported my chest on the seat of the stationary bike = great use of equipment. Have not been pedaling on that for a long time.

julenissen · February 3, 2017, 9:35pm

Friday 3rd February 2017

Hotel workout

** Push Up ** (Group 1)

Total Reps: 68
10 reps
15 reps
20 reps
15 reps
5 reps [RP]
3 reps [RP]

** Squat ** (Group 1)

Total Reps: 126
20 reps
25 reps
30 reps
51 reps [With iso hold lateral raise, no weight, just to get some action]

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

Total Reps: 70
30 reps [With lateral iso]
40 reps

** Lateral Dumbbell Raise ** (Group 2)

Total Reps: 30
10 reps [Directly from iso / calf raise]
20 reps

** Crawl-out **

Total Reps: 4
4 reps [In the absence of a wheel]

julenissen · February 5, 2017, 9:49pm

Sunday 5th February 2017

** Pull Up Shoulder Width **

Total Reps: 19
4 reps
5 reps
6 reps
3 reps
1 rep

** Dumbbell Row **

Total Reps: 6
15.0 kgs x 6 reps [Super-set from last pull-up]

** Deadlift **

Total Reps: 12
70.0 kgs x 3 reps [Low hips]
75.0 kgs x 1 rep
80.0 kgs x 1 rep
85.0 kgs x 1 rep
90.0 kgs x 1 rep
95.0 kgs x 1 rep
100.0 kgs x 1 rep
100.0 kgs x 1 rep
100.0 kgs x 1 rep
100.0 kgs x 1 rep

** Nordic Ham Bent **

Total Reps: 15
4 reps
6 reps
3 reps
2 reps

** Rear Delt Dumbbell Fly **

Total Reps: 39
2.5 kgs x 10 reps
5.0 kgs x 5 reps
7.5 kgs x 6 reps
5.0 kgs x 8 reps
2.5 kgs x 10 reps

** Barbell Curl **

Total Reps: 39
20.0 kgs x 7 reps
25.0 kgs x 6 reps
30.0 kgs x 6 reps
20.0 kgs x 8 reps
12.0 kgs x 12 reps

Low volume… Guess I’m influenced by all those articles about cortisol. I always overdose on peri-carbs any ways though.

Super-crappy diet today.

julenissen · February 6, 2017, 8:42pm

Monday 6th February 2017

** Chest Dip, Rings **

Total Reps: 17
5 reps
6 reps
6 reps [5s ÷ 2 s stretch, 4s last]

** Single Leg Squat **

Total Reps: 36
6 reps
7.0 kgs x 6 reps
20.0 kgs x 6 reps
7.0 kgs x 8 reps [RP DS]
10 reps [RP DS]

** Overhead Press **

Total Reps: 19
20.0 kgs x 6 reps
25.0 kgs x 7 reps
30.0 kgs x 6 reps [5s÷ 2s stretch, 16s last]

** Lying Dumbbell Triceps Extension **

Total Reps: 26
9.4 kgs x 6 reps
14.4 kgs x 7 reps
14.4 kgs x 6 reps
14.4 kgs x 4 reps [RP]
14.4 kgs x 3 reps [RP]

julenissen · February 7, 2017, 9:34pm

Tuesday 7th February 2017
Body Weight: 75.3 kgs

Lung stuff:

** Static Breath-Hold **

02:00 [Rest 1,5]
02:00 [2]
03:00 [3]
03:00

Iron stuff:

** Barbell Row **

Total Reps: 22
30.0 kgs x 6 reps [Grip rippers]
40.0 kgs x 6 reps
45.0 kgs x 5 reps
45.0 kgs x 3 reps
45.0 kgs x 2 reps

** Lying Leg Curl Wheel **

Total Reps: 29
6 reps
5.0 kgs x 6 reps
10.0 kgs x 6 reps
5.0 kgs x 8 reps
2.5 kgs x 3 reps

** Rear Delt Dumbell Row **

Total Reps: 28
5.0 kgs x 8 reps
15.0 kgs x 8 reps
20.0 kgs x 6 reps
20.0 kgs x 4 reps
20.0 kgs x 2 reps

** Dumbbell Curl **

Total Reps: 23
9.4 kgs x 6 reps
11.9 kgs x 6 reps
14.4 kgs x 6 reps
14.4 kgs x 3 reps [Right arm assist last]
14.4 kgs x 2 reps [Same]

julenissen · February 8, 2017, 10:56am

Wednesday 8th February 2017

** Incline Dumbbell Bench Press **

Total Reps: 18
14.4 kgs x 6 reps
19.4 kgs x 6 reps
24.4 kgs x 6 reps [Couldn’t do any RP, to weak]

** Reversed Lunges **

Total Reps: 26
5.0 kgs x 9 reps
10.0 kgs x 6 reps
15.0 kgs x 6 reps
15.0 kgs x 3 reps [RP 15s]
15.0 kgs x 2 reps [RP 15s]

** Single Arm Arnold Dumbbell Press **

Total Reps: 27
9.4 kgs x 8 reps
11.9 kgs x 8 reps
14.4 kgs x 6 reps
14.4 kgs x 3 reps [15s]
14.4 kgs x 2 reps [15s]

** Ring Dip Triceps **

Total Reps: 22
6 reps
5.0 kgs x 6 reps [Vest]
6.0 kgs x 6 reps
6.0 kgs x 3 reps
6.0 kgs x 1 rep

~45 min.

julenissen · February 9, 2017, 12:05pm

Thursday 9th February 2017
Body Weight: 74.4 kgs

** Dumbbell Row **

Total Reps: 18
14.4 kgs x 6 reps
19.4 kgs x 6 reps
24.4 kgs x 6 reps [5s÷, 2s stretch]

** Romanian Deadlift **

Total Reps: 18
60.0 kgs x 6 reps
65.0 kgs x 6 reps
70.0 kgs x 6 reps [Slow ÷, 2s stretch]

** Dumbbell Raise, Elbows Back **

Total Reps: 24
10.0 kgs x 8 reps
15.0 kgs x 8 reps
15.0 kgs x 8 reps [5s÷, 2s stretch]

** Dumbbell Hammer Curl **

Total Reps: 17
9.4 kgs x 6 reps
11.9 kgs x 6 reps
14.4 kgs x 5 reps [5s÷, 2s stretch + 1x÷@R]

julenissen · February 10, 2017, 12:46pm

Friday 10th February 2017
Body Weight: 74.0 kgs

** Floor Press **

Total Reps: 19
60.0 kgs x 6 reps
60.0 kgs x 6 reps
65.0 kgs x 6 reps
65.0 kgs x 1 rep [RP at bottom, not working]

** Zercher Squat (Floor) **

Total Reps: 22
60.0 kgs x 6 reps
60.0 kgs x 6 reps
65.0 kgs x 6 reps
65.0 kgs x 3 reps
65.0 kgs x 1 rep

** Lateral Dumbbell Raise **

Total Reps: 36
5.0 kgs x 6 reps
6.9 kgs x 6 reps
9.4 kgs x 6 reps
6.9 kgs x 8 reps
4.4 kgs x 10 reps

** Diamond Push-ups **

Total Reps: 24
7 reps
7 reps
5.0 kgs x 6 reps
3 reps
1 rep

julenissen · February 11, 2017, 11:25pm

Saturday 11th February 2017
Body Weight: 74.6 kgs

** Deadlift **

Total Reps: 7
70.0 kgs x 3 reps [“Undead”]
80.0 kgs x 1 rep
90.0 kgs x 1 rep
100.0 kgs x 1 rep
110.0 kgs x 1 rep [PR]

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

Total Reps: 20
6 reps
6 reps
5 reps
2 reps
1 rep

** Nordic Ham Bent ** (Group 1)

Total Reps: 21
6 reps
6 reps
5.0 kgs x 4 reps
5.0 kgs x 3 reps
5.0 kgs x 2 reps

** Rear Delt Dumbbell Fly ** (Group 1)

Total Reps: 24
2.5 kgs x 8 reps
5.0 kgs x 8 reps
5.0 kgs x 8 reps [mTor]

Quite satisfied with this week (so far). Have been quite the CT fan boy going all “best damn”…

Invested in 1,25 kg plates today. Planning on merging into a 5/3/1 routine at the end of March; bought the eBook a few days ago. Strength needs to improve. Have my eyes on fractional plates as well to get more accurate percentages.

julenissen · February 12, 2017, 8:32pm

Sunday 12th February 2017

** Overhead Press **

Total Reps: 23
25.0 kgs x 6 reps
30.0 kgs x 6 reps
35.0 kgs x 6 reps [PR]
35.0 kgs x 3 reps
35.0 kgs x 2 reps

** Single Leg Squat / Pistols **

Total Reps: 18
6 reps
6 reps
6 reps [mTor]

** Chest Dip, Rings **

Total Reps: 22
6 reps
6.0 kgs x 6 reps [PR]
6.0 kgs x 6 reps
6.0 kgs x 2 reps
6.0 kgs x 2 reps

** Lying Dumbbell Triceps Extension **

Total Reps: 37
9.4 kgs x 7 reps
14.4 kgs x 6 reps
14.4 kgs x 6 reps
9.4 kgs x 8 reps [PR]
6.9 kgs x 10 reps [PR]

julenissen · February 14, 2017, 11:33am

Tuesday 14th February 2017

** Overhead Press **

Total Reps: 19
25.0 kgs x 5 reps
30.0 kgs x 5 reps
32.5 kgs x 9 reps [PR]

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

Total Reps: 30
3 reps
3 reps
3 reps
3 reps
3 reps
3 reps
3 reps
3 reps
3 reps
3 reps

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

Total Reps: 30
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps

** Chest Dip ** (Group 1)

Total Reps: 15
5 reps
5 reps
5 reps

** Push Up, Bars - Feet Elevated ** (Group 1)

Total Reps: 5
5 reps

julenissen · February 15, 2017, 11:48am

Wednesday 15th February 2017

** Deadlift **

Total Reps: 28
50.0 kgs x 5 reps
57.5 kgs x 5 reps
65.0 kgs x 5 reps
75.0 kgs x 5 reps
85.0 kgs x 8 reps [PR]

** Hanging Leg Raise, Feet To Bar ** (Group 1)

Total Reps: 25
5 reps
5 reps
5 reps
5 reps
5 reps

** Hyper Extension ** (Group 1)

Total Reps: 45
15 reps
2.5 kgs x 10 reps
2.5 kgs x 10 reps
2.5 kgs x 10 reps
2.5 kgs x 10 reps

** Farmers Hold, DBs (Seconds) **

Total Reps: 30
34.0 kgs x 30 reps [PR]

** Farmer’s Walk, DBs (Steps) **

Total Reps: 50
35.0 kgs x 50 reps [DBs x 2]