Torben's training log, Phase 3: do you even lift, brah?

[Torben]

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Phase I:  general conditioning

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in general conditioning,  called gpp in track and field training (general preparation phase),  the foundation for later training is being laid. 
emphasis is on unspecific cardiovascular and strength/strength endurance at this point (i.e. general conditioning).
Personally,  I am also recovering from an  knee and shoulder injury from last march,  so that is taken into account as well.

here we go:

wed,  nov 07th

swimming:
20min warm up (fast enough to actually get warm,  but not too exhausting)
10x 25m sprint,   1 min pause (chest,  no gliding phase allowing higher emphasis on muscle conditioning = interval training)
50, 100, 150, 100,  50m pure chest no legs afap,  1 min pause

20min pause (showering,  getting changed,  walking to gym.

3 x superset:
12x 50kg bp
12x 40kg shrugs
12x 40kg bent over row
12x 40kg overhead shoulderpress
12x 15kg front raise

2min pause between the three supersets

the whole workout cost only 25 minutes.

notice the long superset,  short pause and low weights used.  this allows for a perfect synergistic effect with swimming,  training the same biomotor capabilities (strength endurance,  cardio vascular improvement) fostering higher hgh release

friday,  november 9th
had a stressed out day,  only got to do a short workout:

3min treadmill warmup,  light stretching
3x5x60kg (132lb) hang clean
10min interval treadmill running,  min speed 7km/h,  3 peaks at 14km/h



saturday,  november 10th

~10min warmup chest swimming,  some 14 tracks i guess, dunno
10x1 track full speed with 1min recovery
5x3 tracks chest only,  full speed/power whatever

20min recovery

3x (10 narrow pullups + 10 narrow pushups) in supersets,  1 min pause
3x (8x14kg dumbblell biceps curls + 8x32kg dumbbell triceps overhead push) in supersets,  1min pause
3x (12x8kg db concentration curl  + 12x?kg  cable push down(triceps)) in supersets,  1min pause

felt great,  whole upper body was fruckin pumped after swimming already,  the arm routine in the gym killed it then : )
sunday off,  monday I´ll do some running with my buddies,  cant wait.

nternet was fucked,  so update is coming in late.
btw: using the 25,  not the 50m tracks.
 
wed,  nov 14th
~10min warmup chest swimming
10x1 track full speed with 1min recovery
10min chest only,  high power

20min rest

3 x superset:
20,16,12x 50kg bp
15x 40kg shrugs
15x 40kg bent over row
12,10,8x 40kg overhead shoulderpress
10x 15kg front raise

best workout yet,  highly motivated,  energised... felt fast and strong,  was great!

sat, nov 17th
was a hard morning, we had to start an hour early (8am),  didnt get much sleep the last two days,  still quite fucked from wed.

10min warmup chest & crawl,  my quads burnt like hell who knows why
full speed chest swimming:  2x 2 tracks,  6x1 track,  1min & 2min rest
arms only:  10 min chest and crawl,  the crawl with hand paddles.  performed sharply and with good force.
3,2,1 tracks afap chest swimming
save for the las tracks which felt great,  the workout was hard and didnt feel fast....

25min rest

supersets:

1x "21" (performing 7 lower,  7 upper half and 7 full biceps curls with the 20kg long bar in one set),      3x8x 10kg tricepscurls (no rest)
3x ( 8-13 dips + 12-15x 21,5kg sz curls)
3x ( 10-12kg dumbell curls + 17.5 kg french press)
1x (20x12.5kg scott curl + 20x? cable push down)

weightlifting part felt great!  had a huge breakfeast with my buddies afterward,  including an 15-egg omlette ^^


mon,  nov 19th
short lower body day:
10min cycling warmup,  fast enough to break a sweat
100 1leg stair jumps
3x6x50kg (110lb) hang cleans
10min treadmill running,  2 peaks at 12 km/h
3x6x50kg DEEP over head squats
10min treadmill running,  3 peaks at 14km/h
3x I didnt count ^^ crunches (on the phone with my gf,  works wonders haha)
stretching + protein shake.

good day.

wed nov 21st
tweeked wed workouts cause my buddy cant make mondays leg shit and cause I wanted to up the workload anyway

swimming
10min warmup,  fast enough to break a sweat, 5 tracks crawl rest chest
10x 1track afap with 1min rest
10min crawl no legs with hand paddles
10 tracks chest only no legs full power
3,2,1 track afap chest only
the fast tracks are always competitive against my buddies.

25min rest

3 supersets conisting of:
50kg bp,  12-15 reps  (110lbs)
50kg halve hang cleans, 10 reps
50kg bent over row
30kg lungewalk x 10
15kg front raise

core circuit

sat,  nov 24th

had a hard week.

10min warmup crawl&chest
crawl technique
3x100m 1 min rest
250m chest only

20min rest

supersets:
3x (8-12 dips, 6010 hammer pullups)
3x (8-12x22.5kg sz curls,  8-12x22.5kg sz push)
3x (8-12x12kg db curls, 8-12x26kg db push)
crunches.

mon, nov 26th

10min bike,  broke a sweat
100 1leg stair jumps
3x5 50kg snatch
10min treadmill, 2 peaks
3x10 varying deep squats(front,back, overhead)
40 1 leg stair jumps sideways
10min treadmill fast,  3 peaks

3x10 various leg machines (leg stretch, curl, in&out)
crunches
leg raises

wednsday, nov 28th
I am up to 85kg again,  feeling fitter every day,  good to be back in regular training.  today I had to make it short,  a traffic jam cost me 1/2 an hour,  and I had to make it to a party later. only had time for:

5 min crawl/breast stroke warm up
3x 100m breast stroke quite fast
2x 50m crawl (technique still sucks making it difficult)
100m back stroke no legs
250m chest stroke only

~15min rest

3 supersets of
12x22kg-db incline bp
15x50kg bent over row
15x50kg rotating shrugs
12x12kg-db shoulder press
12x15kg front raise


sat, dec 1st

was a gay day,  only did some whatever swimming and ironwork

swam sunday again to cure my hangover,  worked well : )

later today some running and leg workout,  yay i guess

thursday, dec 6th

great traingin,  felt strong and fast,  didnt have a lot of time for the str part later on so i was a bit stressed there:

swimming
5min warmup chest crawl and back stroke

2min rest inbetween:
200m chest
100m chest
50m chest
25m crawl
50m crawl+chest
100m crawl+ chest
200m chest
250m chest only

75
50
25 crawl vs buddy,  was fast and felt good : )

30min rest

3supersets of
10x60kg bench press
10x60kg 1/2hang clean
10x60kg bent over row
10x15kg front raise
2 min rest between supersets.

now off to todays training,  yay.

sat,  dec 8th

10min warmup crawl, chest, back stroke
5x25m crawl afap,  1min rest
25
50
75
50
25 chest afap, 1-2 min rest
50m backstroke

1h break

supersets of

6 dips+ hammer pullups
6x27.5kg sz-curl+ french press
6x12kg db curl + 32 kg db press
21xcurl, 21x cable pushdown.

was gone for a week,  did some hiking,  swimming and a track workout there of 6x200m

back yesterday,  so today was:

tuesday,  dec 18th

4x superset of
benchpress + bent over row 70kg/154lbs x 6
3ss off
cable cross flies + db rows @ 26kg x 10
sz-curls@ 27.5kg + french press x 6
hammer pullups + dips x10
tomorrow skiing with my beautiful K2 kung fujas

thursday, dec 20th
did some swimming,  dont remember what : )


saturday,  dec 22nd:
10min warmup chest, crawl, back stroke
2x
50m back stroke, 50m crawl, 50m chest
250m chest only
workout later tonight : )


dec 23rd
didnt make it to the gym last night so i went today,  was great.  squeezed in some leg shit cause itll be my last workout before skiing this week.

10min warmup treadmill,  2 peaks @  11 kmh
100 1legged stairjumps front and sideways
a few deep front and backsquats and hang cleans at 50kg

4x12x40kg shoulder press
3x10x10kg sidelift
supersets:
3x8 dips+ hammer pullups
3x8x27.5kg sz curls and french press
3x12x   17.5kg scott curls and cable push down

windshildwipers,  leglifts and crunches
light stretching

arms were pumped good today,  felt great : )

jan 14th
was skiing,  thens sick from dec 30th to yesterday,  did two small workouts in that time but they sucked.  yesterday i went pumping iron,  small full body routine,  tomorrow hopefully swimming and iron.

Phase 2 began today:  I will emphasize muscle hypertrophy/ bodybuilding a bit more,  and will have this phase transition into a strength phase.  swimming is now an active recovery on the off days.
also,  every fourth week will be strength testing

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friday,  january 18th

rowing and dynamic stretching as warm up, then
bench press:
20x20kg
12x50
12x60
8x70
3x80
6x70
10x50

cable x-over (weight:  no idea)
4x10-12
in supersets with something for the external rotators of the shoulder,  dont know how to call it in english

pullups:
6+6 aided
4+6 aided
5+4 aided

dumbell row:
3x8x 24kg

lat pulldown machine: 60kg
12, 10, 15 reps

sz-biceps curl:
3x12x 27.5kg

scottcurl:
3x10x 17.5kg

back deltoids machine.


saturday,  jan 19th
swimming:
20 rounds of chest stroke,  crawl and back stroke, 
some rest with faster sprints of crawl with chest stroke and back crawl as rest.
all in all about 1000m,  was still fucked from yesterdays work out.

phase 2 completed,  didnt update here cause meh.  consistend of swimming twice a week with a few triathletes and 3 times @gym with a semi split,  good gains overall,  ate like a beast,  worked hard like a beast,  bam.

phase 3
phase 3 began this week after last weeks strength testing and recovery. its a transition from more bodybuilding style to strength and athletism.
implementing sprint workouts, reducing swimming to once a week and gym workouts to twice a week, with one optional if I feel like it : )
this cylcle a gymworkout will always consist of a leg,  a push (tits or delts) and a pull (back)

todays regime was constructed around a 5x5 routine,  just like fridays will be,  over the next month sets increase,  reps and rest decrease.

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wed,  4-3-'13
warmup/stretch
5x5 DEEPsquat@80kg/2min rest
5x5 hangcleans@50kg/1min R
5x5 bench press@65kg/2min R
3x6 dumbell inclinepress@40kg/1min R
3x12 cableXover
5x5 pullups@2min rest
3x8 lattpullmachine

8.4.'13
warmup(cylcing/rowing/dynamic stretching)
hang cleans 6x3x50kg
DEEP suats  6x4x90kg
bench         6x4x70kg
dumblell
incline bench: 3x6x52kg
cableXover: 3x8x??
pullups       6x4xbw+5kg
latmachine 3x10x uff whatever hard shit

bit sore today.  lookin forward to bombarding my abs and biceps today.

9.4.'13
warmup with static core work
6,5,4 winshieldwhipers
3x15xmax+5 cable abcurls
3x12 leg+lower body lifts
2x10x whatever ab machine
3x15x27.5 bicep curl
3x12x17.5 scott curl
15,8,6 x 8kg concentration curl,  no rest

friday, april 12th. (~2hours)
legs, delts,back; 1min paus(sets), 2min pause(exercises)
warmup (3mincycle, static stretching,2min rowing, dynamic stretching)
hang clean 6x4x60kg
jumpsquats 5x5x60kg
military press 5x5x50kg
romanian deadlifts 3x10x60kg
super sets of:
dumbbel rows (3x7@30kgdb) and front raise (3x7x20kg)
rowing machine 3x10
sideraise machine
ss of rear delt machine and outer rotators
50cents ab thing 3x6
ab machine 3x12
50 crunches
1 set of stretching (30sec each)

sunday,  april 14th
swimming:
500m warmup
5x35m slow+15msprint
200m quite fast
100m a bit slower (dunno the engrish terms for them speeds)

short cause i had shit to do, but very rejuvenating.


monday,  april 15th
warmup (3min cycling, static stretching, 2min rowing,  dynamic stretching
6x4x60kg hang clean
7x3x100kg deep squat
3x10x60kg romanian deadlift (RDL)
7x3x75kg benchpress, 1x3x80kg
6x10x26kg/db dumbbell incline press
6x10xw/e cable crossover
7x3x+10kg negative pullups (NOT full range of motion-important. pm me for more)
3x10x lat machine

tuesday, april 16th
just wanted to kill myself off today,  arms and abs
10min warmup cycling+stretching
6x4x37.5kg sz-curl
5x5x27.5 sz curl
(12,10,6)x22,5 scott curl
(11,9,7)x 9kg concentration curl
1x6 windhshieldwipers (couldnt do more due to sore back from yesterday)
3x15x full tower+10kg cable ab-curls
50 crunches
10,10,6 dips
10,8x34kg triceps dumbell overhead press whatever thingy
2x10x dimond pushups
2x?x? cable push down (triceps)

friday, april 19th

warmup (3min high freq cycling, stretching, 1min row, dynamic stretching)

7x3x70kg hang clean
6x4x65 jumpsquat
6x4x55 military press
3x10x20kg 1/2 military press
3x10x60kg romanian dead lift
3x10x30 db row
3x12x20 front raise
3x10x? row machine
3x10x? sideraise machine
ss(3x10x? rear delt and outer rotators)
3x7xbw upside down sit ups (50cent shit, dunno name)
3x15xmax cable ab curl
stretching.

teusday, april 23rd
first test day of unloading week:  squats.  last 1 rep max: 110kg (first 1rm in a long time, so high gains were expected)

warm up (3min cycle, static stretching, 1min rowing,  dynamic stretching)

hang clean (warm up) 3x50, 3x70, 1x80

squats:  3x70, 2x90, 1x110 (felt great), 1x130kg (fail), 1x120kg, 1x125kg, second atempt at 130 (fail)

deep squat 1rm: 125

over all happy. felt a bit dizzy after 125 and second failed 130.

easy movement (2x10x50kg bench, 2x10x60kg lat pull down, 2x10x17.5kg biceps curl)
two sets of static stretching

fourth cylce:  four days a week of ironwork
cause i wont do track anyway,  to much fun@ working weights atm.  first three weeks will be higher volume,  then one deloading week with strength tests and playfull training (playground, swimming,  jogging),  followed by 3 weeks of heavier work.

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monday,  april 29th
full cleans,  3x8x?(50 or 60kg)
deeps squats 3x8x80kg
romainian deadlifts:  3x10x60
dont remember rest unfortunatly.
some stretching


tuesday,  april 30th
usaual warmup
benchpress 3x8x55kg
db incline bp 3x8x24kg
cableXover 3x10ish
pushups 12,10,? (rly fucked at that point)

and back home.  juuuuuust made it to the strat battle

thursday,  mai 2nd
warmup
hang clean,  3x3x50
deadlifts 3x8x70
biceps-pullups 12,10,10
lat pulldown machine (3x12x80)
rowing machn3x12x?
back delt machine
20min of cycling @high frequency,  120kcal burned.

fri, may 3rd
shoulders today
warmup (running,  cylcing,  dynamic stretching)
3x8x30kg military press,  super set with cable ab curl
3x8x20kg/dumbell shoulderpress ss with 40kg shrugs
3x12x20kg front raises
3x8x? siderais machine ss with outer rotators
10min cycling
stretching

also did somw 15 sets  15x 27.5kg bicep curls this morning,  thanks to this: http://forum.meleegaming.com/general-off-topic/crpg-biceps-curl-challange-starting-monday-may-6th!/

will do some more now,  cause I wanna play. 

how great is getting stronger and fitter thanks to playing computergames. 

monday may 6th. leg day. 
usual warmup
4x6x50kg full cleans
4x6x87.5kg deep squats (wasnt easy)
3x10x60kg romanian deadlift

3x15x fullweight+10kg cable crunches.

5min cylcing + stretching.

great day.

biceps curl challenge going on as well,  did some 10 sets of 15 reps @27.5kg

tuesday,  may 7th
chest
great shit today,  although i kinda mixed up my sets/reps by mistake

usual warmup
bench: 3x8x60
dumbell incline bench:  3x6x26
flies on cableXover: 3x?x?
3x10xpushups

3x?xdips+ dips on dipmashine after every set of free dips
2x5x34kg dumbell triceps thingy
3x10xtriceps cable push down whatever
5min cycle
stretching


friday,  may 10th
was too hungover yesterday unfortunatly,  so i did my back workout today.  might go back tonight to do delts n shit.

usual warmup
full cleans 3x3x50kg
deadlifts 4x6x75kg
bicepsthingy pullups 6,6,5 then 12 half ones
lat pulldown 3x8x80kg
rowingmashine 3x12x60kg
rear delt machine+outer rotators 3x10xwhatever
5min cycling,  stretching.

saturday,  may 11th:

usual warmup
military press 4x6x35,  ss with cable crunches (full weight +10kg)
dumbell military press 3x6x18kg
front raise 3x12x20kg,  ss with 40kg shrugs
dips, 10,9,8
triceps cable push down

15min cycling,
stretching

teusday april 14th
leg day

usual warmup
5x5x50kg full clean
5x5x90kg DEEPsquats
3x10x60kg rdl/romanian deadlif
some abb shit
5min cycle
stretching.

feeling great.

wednesday,  may 15th
chest/triceps

usual warmup
4x6x65 bp
3x6x26kgdb incline bp
3x10 cablexover
3x10 ushups

3x? dips in ss with dipmachine
3x8x30kg dbpress
3x10x? cable pushdown


pumped like hell,  awesome day.

monday,  may 27th

after a week of being sick and a weekend of drinking on an open air festival in the cold and rain,  i didnt feel strong today -.-
had to downsize my workout and will do this weeks training next week again

20min cycle+dyn stretching

4x4x50kg full clean
2x4x97.5kg, 2x4x90kg deep squat
ss rdl (3x10x60kg) and leg press (3x10xwhatever) because of not pulling thru with squats
lower abs 3x10 leg lifts
ab cable pull 3x15x+10kg

stretching
20min cycling

tuesday,  may 28th
still a bit weeker than i should be,  but way better then yesterday

15min cycling +dynamic stretching warmup
5x5x70kg benchpress
8,7,6x26kg dumbbell incline press
3x10x? cable cross over
3x10 pushups

supereset:  free dips(10,8,4) and assisted dips (?,4,1)
3x8x27.5kg french press
3x10x? cable pushdown
10min cycling
stretching

wednesday may 29th

firs time swimming in ages,  just did some low intensity volume work
after a warm up,  about 40 laps of chest with a crawl sprint every 4th or 5th lap,  more or less whatever I felt like
some stretching too


thursday,  may 30th
20min cycling
todays challenge: 2x30s of plank,  rev plank and twists
rowing+dynamic stretching
3x5x50kg cleans
5x5x80kg deadlifts
3x8 pullups
3x10x80kg rowing machine
3x10x? lat pulldown
ss of abs and sz-biceps curl(10,15,12x27.5kg)
ss of abs and concentration curl 3x?x10kg
stretching
20min cycling

Monday,  may 3rd

leg day.  my car is broken atm,  so i do 6-20km of bike riding daily,  which seriously fucks up my gains and my leg str -.-
anyway,  due to recovery of being sick last week, this week is a rep of last weeks planned program:

6kg bike ride
warmup
4x4x50kg cleans
6x4x97.5kg deep squats (not easy damn)
abs
6km bike ride.  ahrg.

24 km that day.  fuck.


wednesday,  may 5th
loaded week,  cant do regular training,  so tuesdays chest shit had to be done today:

5x5x70kg bench
3x8x26kg db incline press
cable X overs
3x10 pushups

ss dips and dip machine
triceps concentration curl (prolly wrong name)

thursday.  long day.  hot day. exhausting day.

did some light deadlifts,  3x8pullups,  cable rows,  rear delt,  scott curls on sz bar.

sunday may 9th
short shoulder day,  was again very fucked.
1x4x40,
4x4x37.5 military press
3x10ishx18kg db shoulder press
3x12x20kg front rais ss with 40kg shrugs
sideraise mashine

monday,  june 10th
only abs today.

30,20,15 (assisted rotating sit ups,  srsly dunno name)
some reps on a weird ab curl machine,  front and sideways.
3x6 windshieldwhipers (was totally fucked at that point already,  felt like my torso was being torn apart)
2x6 incline bench lower abs (ahrg)
3x15 cable crunches
3x14 obliques

tuesday, june 11th
fucking great day.
chest:
6x4x75kg bench (finally getting into rep ranges i like   with short breaks
3x8-13x24kg incline dumbell bench
cable cross over
3x10-12 push us,  last set to failure

dip machine
diamond push ups
cable push down

thursday, june 14th
back
abs
a gay day,  soaked in rain and a late work out fucked it up for me
pull ups 10,8,6
back delts
rowing machine
lat pull down
5 sets of biceps curls @27.5kg

saturday,  june 15th
shoulders
6x4x37.5 kg military press
3x10x18 shoulder press
ss front raise (3x12x20) and shrugs (3x15-20x40)
sidraise machine

sunday,  june 16th
leg day
3x5x50kg hang cleans
7x10x100kg deep squats
3x12x60kg rdl
3x8x? quads
felt great

monday juneizzey the 17tha
chest
fucking hero workout,  so great,  I wonder why I didnt grow a second penis.

7x3x80kg bench press last rep was x4
3x8-10x24kg inlcine dumbbell bench press
cable cross overs
3x10 wide push ups
dip machine
reverse/bench dips
cable push down.

thursday, june 20th
i fucking exploded today,  dont know if its the weather or my work out progress is finally kicking in (or maybe the cocain?) but dang
back workout today
abs
pullups
12, 8, 6, 6 assisted
rowing machine (16,14,13x90kg)
back delt machine
sz-biceps curl 8,8,6x 27.5
db curl 12,8,6x14kg
concentration curl
another set of sz curl, 8x27.5

testing week.  yesterday sucked.

tue,  june 25th
squat test
4min cycling,  stretching, 2min rowing,  dyn stretching,  a few short sprints
3x50 hang clean
3x50 full clean
squats:  80, 110, 115, 120, 125, 130 (fail)

125 didnt feel that heavy,  but after them my concentration was instantly gone,  I heard the chatter of all the gaywads around the rack,  the fucking music,  just wasnt in the zone.  had the 130 on my back,  half way down i gave up.  shit.  will do that again end of week.

new cycle:  higher volumes, super sets and 3 core days,  supplemented by an optional ab only day

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new cylce: higher volume and supersets.
monday, july 1st
leg day: 
2x3x60 hang cleans
2x3x60 full cleans
2x3x80 full cleans
limited motion squats: 4x40 seconds @ 50kg (almos static soft bouncing movement around the 3/4 squat point)
100 double stair walks with 30kg on back (no point in doing that again)
1x10x+30kg lunge walk
3x12x? lateral and medial leg press

tuesday, july 2nd
chest day/ frontal deltas/ triceps
warmup
bench press Xx40, 60, 10x70, 8x75, 5x75 in SS with military press Xx 20, 10x40, 5x50, 10x30, 6x30
incline db bench 3x?x24-18kg  in ss with db shoulder press 3x?x 20-18kg
cable cross over 3x?x? in SS with front raise 3x12-16x15

dips ~10,6,4
french press @ 27.5kg
cable push down

need to get some order in that work out for next week

thursday,  july 4th
lateral/rear delts and back
sideraise machine with negative emphasis (

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point is to do many reps but also heavy:  you use a "light" weight that allows 20-35 reps and let your buddy push the arms down on the negative part of the movement

) 4x25-15 in SS with pullups (10,6, 4, 10 assisted)
pull up machine 2x?x15 in SS with rear delta machine 2x15x?
bent over rows 3x15x50 SS with jerked db sideraises 3x?x10/db

1x?x15kg single arm rows as finisher for back

hang swing pyramid as rear delta finisher

biceps:
db curl pyramid with 10, 12, 14kg/db
21 with oly bar (20kg)

[Torben]

friday,  november 9th
had a stressed out day,  only got to do a short workout:

3min treadmill warmup,  light stretching
3x5x60kg (132lb) hang clean
10min interval treadmill running,  min speed 7km/h,  3 peaks at 14km/h



saturday,  november 10th

~10min warmup chest swimming,  some 14 tracks i guess, dunno
10x1 track full speed with 1min recovery
5x3 tracks chest only,  full speed/power whatever

20min recovery

3x (10 narrow pullups + 10 narrow pushups) in supersets,  1 min pause
3x (8x14kg dumbblell biceps curls + 8x32kg dumbbell triceps overhead push) in supersets,  1min pause
3x (12x8kg db concentration curl  + 12x?kg  cable push down(triceps)) in supersets,  1min pause

felt great,  whole upper body was fruckin pumped after swimming already,  the arm routine in the gym killed it then : )
sunday off,  monday I´ll do some running with my buddies,  cant wait.

[Miwiw]

pictures

[Torben]

pictures

of me in swimming trunks?  ^^

[Dezilagel]

of me in swimming trunks?  ^^

OH GOD YES

[Torben]

internet was fucked,  so update is coming in late.
btw: using the 25,  not the 50m tracks.
 
wed,  nov 14th
~10min warmup chest swimming
10x1 track full speed with 1min recovery
10min chest only,  high power

20min rest

3 x superset:
20,16,12x 50kg bp
15x 40kg shrugs
15x 40kg bent over row
12,10,8x 40kg overhead shoulderpress
10x 15kg front raise

best workout yet,  highly motivated,  energised... felt fast and strong,  was great!

sat, nov 17th
was a hard morning, we had to start an hour early (8am),  didnt get much sleep the last two days,  still quite fucked from wed.

10min warmup chest & crawl,  my quads burnt like hell who knows why
full speed chest swimming:  2x 2 tracks,  6x1 track,  1min & 2min rest
arms only:  10 min chest and crawl,  the crawl with hand paddles.  performed sharply and with good force.
3,2,1 tracks afap chest swimming
save for the las tracks which felt great,  the workout was hard and didnt feel fast....

25min rest

supersets:

1x "21" (performing 7 lower,  7 upper half and 7 full biceps curls with the 20kg long bar in one set),      3x8x 10kg tricepscurls (no rest)
3x ( 8-13 dips + 12-15x 21,5kg sz curls)
3x ( 10-12kg dumbell curls + 17.5 kg french press)
1x (20x12.5kg scott curl + 20x? cable push down)

weightlifting part felt great!  had a huge breakfeast with my buddies afterward,  including an 15-egg omlette ^^

[Anal Bleeding]

including an 15-egg omlette

did you shit your pants today?

[donib]

Do you even lift

[Dezilagel]

pictures of me in swimming trunks

"loudly clears throat while attempting not to giggle with excitement"

[Havoco]

So, is torben the EU Balton or something?

[pingpong]

PUSH IT TO THE LIMIT BRO, YOU ALPHA MALE MAN, I ADORE YOU, LETS HAVE BABIES

Bullshit aside i dont really get people who make excercise into such a tedious science, i usually just hit the dumbbells, bench or go for a jog and pop a beer afterwards, i mean whats the point with these diaries and diets, its so simple just workout more, eat less and healthy, is this a source of motivation to you or somethin?

[Torben]

PUSH IT TO THE LIMIT BRO, YOU ALPHA MALE MAN, I ADORE YOU, LETS HAVE BABIES

Bullshit aside i dont really get people who make exercise into such a tedious science, i usually just hit the dumbbells, bench or go for a jog and pop a beer afterwards, i mean whats the point with these diaries and diets, its so simple just workout more, eat less and healthy, is this a source of motivation to you or somethin?

I used to compete in t&f on a national level,  so I like to apply my knowledge to my workouts.  I kept track of them in form of diaries to analyze what worked well and what didnt.
This thread was started after I asked people in another one if they would like to read about it,  and I am hoping to help motivate a few of the guys here to do some sports : )

did you shit your pants today?

I had anal bleeding ; )  nah the omlette was for 3 guys,  but it was quite a sight!

Do you even lift

weights will be increased steadily while modifying work load and rest,  looking forward to it.  i will implement monthly 1rep max lift testing end of december/beginning of january,  so that will be more fun to read for ya i guess ^^

[LordBerenger]

I wish i were German like you and Joker so i could write these long online diaries but i'm too tired to write that much in detail about how much and what i exactly do when i do workout at the gym.

But yeah. You seem to do a lot of cardio exercises. I'm mostly only lifting with some running, bicycling as warming up.

[Torben]

(click to show/hide)

But yeah. You seem to do a lot of cardio exercises. I'm mostly only lifting with some running, bicycling as warming up.

ya I feel you.  I did pure bodybuilding at some point and ofc didnt do a lot of cardio at that time,  but since my track and field days,  I just dont want to live with out that sort of training : )
btw:   try posting a rudimentary log:  just your best weights and sets or so,  would be interesting : )

mon,  nov 19th
short lower body day:
10min cycling warmup,  fast enough to break a sweat
100 1leg stair jumps
3x6x50kg (110lb) hang cleans
10min treadmill running,  2 peaks at 12 km/h
3x6x50kg DEEP over head squats
10min treadmill running,  3 peaks at 14km/h
3x I didnt count ^^ crunches (on the phone with my gf,  works wonders haha)
stretching + protein shake.

good day.

[Radament]

there's a lot of cardio there , nice ! my only cardio now is trying to catch archers but they nerfed them so it's too easy .