Category: Journal

Workout Journal

Weekend powerliftee

Saturday Bench Squats Sunday Deadlift Overhead press A good weekend PR in both bench and OHP. Season best in deadlift. Overall some good workouts. in addition to the powerlifts i did some extra assistance exercises (chins/curls/leg extentions/triceps)


The latest sessions focus bench/powerlifting Saturday 1×20 @20kg 1×10 @40kg 1×10 @60kg 1×5 @80kg 1×3 @90kg 1×1 @100kg 1×1 @105kg 1×1 @110kg 1×1 @120kg 1×1 @120kg 1×2@115kg 1×2 @115kg 1×3 @110kg 1×3 @110kg 1×4 @105kg 1×4 @105kg 1×5 @97,5kg 1×5 @97,5kg 1×5 @97,5kg 1×5 @97,5kg 1×5 @97,5kg Squats 1×20 @20kg 1×10 @40kg 1×10 @60kg 1×5…

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A pretty good push session. 3-2-1 Squats (while waiting for wifey) 1×5 @20kg 1×5 @30kg 1×5 @40kg 1×5 @50kg 1×5 @60kg 1×5 @70kg 1×5 @80kg 1×3 @90kg 1×5 @80kg Benchpress 1×20 @20kg 1×20 @70kg 1×10 @80kg 1×11 @80kg 1×12 @80kg 1×13 @80kg 1×8 @80kg (with stop) Leg extentions 1×20 @40ish 1×15 @60ish 1×10 @89 1×10…

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After the weekend

The weekend was not very “healthy” Fun though. My weight has gone through the roof and i REALLY need to take care of it before it really runs away…. Anyway, back in business today. Bench 1×20 @20kg 1×10 @60kg 1×5 @80kg 1×1 @100kg 1×1 @110kg 1×1 @115kg 1×1 @112,5kg 1×2 @110kg 1×2 @107,5kg 1×3 @105kg…

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I suck at this..

I really need to get better at updating my journal here… Regular gym session tuesday (Standard work out, Deadlift, bench, chins, lateral raise) Run wednesday (6km @33:30 + 1km @4:20) Squat (3-2-1, – 3 sec down, 2 sec in bottom, 1 sec up) 1×5 @20kg 1×5 @30kg 1×5 @40kg 1×5 @50kg 1×5 @60kg 1×5 @70kg…

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Yesterdays diet sucked. Was away at a buisness mass. And the whole day was cinnamon buns and bagles… Well well fuck that. And back to buisness today. Squats 1×10 @20kg 1×10 @40kg 1×10 @60kg 1×10 @70kg Benchpress 1×20 @20kg 1×10 @60kg 1×1 @100kg 1×1 @110kg 1×1 @115kg 1×1 @112,5kg 1×2 @110kg 1×2 @107,5kg 1×3 @105kg…

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Long slow intervals

Second run today. Deicided to go for a 10k total distance. Opted to do 1k run 0.5k walks Total time for the run 64 min. ran at 5:10-5:15 ish pace walked at 9-10 ish pace Overall i am happy with the run, all things considered. But still it felt like shit =)

Wife is back in buisness

The initial weight loss when going into a diet is always awesome. To bad its mostly stomach content and fluids…. Any how, morning weight 84,4 (-1,6kg since yesterday) Wife is back in the gym (had a couple of work outs now, and it seems to work). Lovely! Todays session Leg curl (didn’t even bother to memorize…

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Going down.

After a vacation with really shitty food (well not really, just way to much) I will now start a weight loss program. Start weight today is 86kg. Goal is around 75. One of the positive thing with gaining body weight is the strength that comes with it A decent workout today. Benchpress 1×20 @20kg 1×10…

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