Swedish Dude's JOURNAL

[Swedish dude]

Saw this new forum where we can post our journals and thought it would be cool to post my workouts here. It will be easier to keep track of them and hoping for you guys to give me some help and points.
Alot of guys have really helped me alot with information like scott donald, overload, A-rod just to name a few.

Feel free to critique and give as many pojnters as you want.
I have already learned so much since I became a member(best choice I've ever done), and finally started to see some gains in strength and size.

This is my current routine. A 3-day split with low-moderate volume, it's almost identical to scott donalds 3-day split.

Mon- Chest/Triceps
Flat BB bench press* 3x6-8
Incline BB press* 3x6-8
Dips 2-3x6-8
Close grip bench press 2x6-8
Skull-crushers 2x6-8

*alternate with dbs. week 1 bb bench, week 2 db bench etc.

Wed-Back/biceps
Deadlifts 3x 6-8(usually 4-6)
BB row 3x 6-8
Pull-ups 3x 6-8
Close-grip reverse pulldown/Chins 2 x 6-8
BB Shrug 3x 6-8
BB/Ez bar curls 2x6-8
Db hammer curls* 2x6-8
behind the neck wrist curls 2x12

*just added these to help my forearms and outer bicep grow

Fri-Legs/Shoulders
Squats 3x6-8 (mostly 4-6)
Leg press 3x6-8
SLDL* 3x 6-8
Smith machine/Leg press calf raise 3x6-8
Db shoulder press 3x6-8
Lateral raise 3x 6-8
Rear lateral raise 2x 6-8

*Just added these and will start off doing slighly higher reps like 10-12.

Reps are mostly 6-8 reps.
all ifts are in Kilograms which is 2.2 pounds.

[Swedish dude]

Year/month/day

040202
Chest/Triceps

Flat Bench press 65x6 65x5 65x5
Incline db press 26x6 26x5 26x5
Dips bodyweghtx7 bwx7 bwx7
Close-grip bench 50x 6 50x6
skull-crushers 30x8 30 x8

abs hanging leg raise x 10 x10
crunches to failure

Decent workout today. gym alittle too crowded like every monday. Can't seem to keep the reps the same throughout all my sets for bench press and incline. always seem to fall a rep or 2 short.

[Swedish dude]

040204

Back/Biceps (How do you change color on these headlines to red???

Deadlifts 72.5 x6 72.5 x6 72.5 x6
BB rows(started doing these recently for the first time)62.5x6 62.5 x6 62.5x6
Weight-assisted pull-ups 10 kgs x7 10 x7 10x7
Chins bw x5 x5 x5
alternate db curls 12x8 12x8

No forearms today I had to play tennis in evening.

good workout today. can't seem to get better at pull-ups.. chins are improving.

[Swedish dude]

040206

Legs/Shoulders

squats 62.5x5 62.5x5 62.5x5
Leg machine(kinda like leg press, not the same though) 82.5x6 82.5x6 82.5x6
Leg curls 60x6 60x6 60x6
smith-machine calf raise 50x10 50x10 50x10
Miltary press bb(first time I did these) 45x7 45x7 45x7
Lateral raise 12x6 12x6
Rear lateral raise 6x8 6x8

Really good workout considering the circumstances.. I am pretty ill today, bad cold, But I was pumped so I went and strength was the same. first time I tried military press bb.. felt good, hard to get off the rack though..

[Jimineye]

Good luck!

What are your goals your trying to achieve?

[Swedish dude]

Originally posted by Jimineye
Good luck!

What are your goals your trying to achieve?

thanks. well my goals are to increase strength aswell as size.
I wanna be able to bench 200 pounds this summer or perhaps end of summer.

I will also start cutting in April.

[Swedish dude]

whtzupp guys! Right now I'm alittle sick so I figure I'd take a light/week low volume next week.

I Have to train for 13 weeks in a row and next week is week 7 so rather than taking the week off. + I have a slight cold so timing couldn't be better lol.

Any suggestions for a light/low volume week.

I was thinking lowering volume and weight and increasing reps.

Has any of you guys done a light/low volume week before?
succes?

peace

[Swedish dude]

Decided to skip my light/low volume week beacause I felt good today. Not sick at all.

Today's workout
040209

Flat Bench press
65x4
65x4
65x4

Incline Dumbell press
26x6
26x6
26x5

Dips
Bodyweight x8
x8
x8

Close-grip bench press
50x6
50x6

Skull-crushers(Will not count the ez-bar)
17.5 x8
17.5 x8

Unfortunatlely no abs today due to lack of time. Have to make up next workout.

All together it was a surpisingly good workout...I increased reps on incline press and I increased weight on skull-crushers with 5.5 pounds and still managed to get sam reps as previous week..
I think I will increase with 5.5 pounds next week too and shoot for 6 reps.
Dips also felt easier than last week. Only disappointment was bench press which I actually fell a rep short from last week.
However last week I reached failure and this week I was one rep short of failure.

[Heisman]

Don't train to failure. That will definitely hinder your gains. Stop doing that now. This applies to almost all exercises.

Why do you have to train 13 weeks in a row? A week off would probably help you.

Nice job on improving, just take the above two things into consideration and tell us what you think about them.

[Swedish dude]

Originally posted by Heisman
Don't train to failure. That will definitely hinder your gains. Stop doing that now. This applies to almost all exercises.

Why do you have to train 13 weeks in a row? A week off would probably help you.

Nice job on improving, just take the above two things into consideration and tell us what you think about them.

hey man, first thing, I ususally don't train to failure, more like 1 rep short of complete failure.
I don't really like failure.

Second thing, well the reason I have to train 13 weeks in a row is because I will head off to Germany in March week 13, and I was originally planning on taking a week of on week 9 but then I only have 3 weeks of lifting then have to take another break.

So I decided to do 13 weeks in a row.

[waitlifter82]

You stated that you would like to bench 200 by summer (or end of summer), but you will be starting to cut in April. It will be really difficult to maintain your strength while cutting (let alone increase strength). I would either reschedule your goals or reschedule your cut. Just my 2 cents

[Swedish dude]

040211
Back/Biceps

Deadlift
75x4
75x4
75x4

BB row
67.5x4
67.5x4
67.5x4

Pull-ups weight assisted
bodyweight-10kgs x6
bodyweight-10kgsx6
bodyweight-10kgsx6

Chins
bodyweightx4
bodyweightx4
bosyweightx4

BB SHRUG
70x8
70x8
70x8

EZ BB curl(Not counting the ez bar weight)
20x6
20x6

Hammer curl
12x8

Behind the back wrist curls
30x10
30x10
30x10


Good workout today that lasted less than an hour including warm-up which is my goal every workout. I started doing seriously 4-6 reps this week and it feels really low. I like the feel of 6-8 reps better but I guess I gotta try it for a while.

Only bad thing today was that I accidently dropped the ez-bar and the 25kgs plate I had on one side(I was gonna do shrugs) fell on my leg. Luckily I didn't get hurt(I have a tennis competition coming up soon).

[A-rod]

Good workout plan dude , excelent exercise selection

[Swedish dude]

Originally posted by A-rod
Good workout plan dude , excelent exercise selection

thanx man

[Swedish dude]

040213

Legs/Shoulders

Squats
62.5x6
62.5x6
62.5x6

Leg press
83.75 x5
83.75x5
83.75x5

Calf raise
50x10
50x10
50x10

Db shoulder press
24 x4
24x4
24x4

Lateral raise
10x8
10x8
10x8

Bent-over raises
7x6
7x6
7x6


decent workout. Din't do any leg curls because it was taken, and I finally managed the 24kgs dumbells for presses.

[Swedish dude]

Just a quick note!

Decied to increase reps slightly on certain exercises.

Like last wednesday I did BB rows and only 4 reps. It felt to heavy and I coulnd' feel it in my back. So I will increase reps on all back exercises and shoulder press to 6-8 instead of 4-6. It feels more comfortable in that range.
Bench press and deadlifts and squats I will probably keep doing 4-6 reps on due to my horrible strength that I need to build.

[Swedish dude]

040216

Chest/Triceps

Flat Bench BB
65x6
65x6
65x5

Incline DB press
26x6
26x5
26x6

Dips
bodyweight 3x8

close-grip bench press
50x7
50x7

skulls
20x6
20x6

pretty good workout considering I only got 5 hours of sleep...had a chemistry test...

[Heisman]

Nice workout. Tests suck. Get some rest tonight.

[Swedish dude]

040218

Back/Biceps

Deadlifts
75x5
75x5
75x5

BB row(feel like doing one-arm db row next week)
67.5 x8
67.5x8
67.5x8

Pull-ups
bw -10 x7
bw-10 x7
bw-10 x7

chins
bwx4
bwx4
bwx4

BB shrug
75x8
75x8
75x8

BB curl straight bar
30x8
30x8

Hammer curl
12x8

behind the neck wrist curls
32x10
32x10
32x10

really nice workout today..gained 4 reps from last weeks row..weird.. gonna do reverse-grips pulldowns instead of chins for a while, since I can't seem to progress on them..

[waitlifter82]

What are your stats?? Ie. Age, weight, some measurements

[Heisman]

Nice workout. Instead of reverse grip pulldowns, try doing chins before pull ups and see what happens. One workout won't hurt anything.

[Swedish dude]

Originally posted by waitlifter82
What are your stats?? Ie. Age, weight, some measurements

age:18
weiht:180
arms 14.2 inches

[Swedish dude]

Originally posted by Heisman
Nice workout. Instead of reverse grip pulldowns, try doing chins before pull ups and see what happens. One workout won't hurt anything.

That's a good idea.Iwill do that and see what happens.

[bohemianrapsody]

Nice workouts.
I think that if you want to increase your bench, you should squat and deadlift hard. Thats my opinion.

Keep up the good work!

[Swedish dude]

040219
Legs/Shoulders

Squats
65x4
65x4
65x4

Leg press
83.75x7
83.75x7
83.75x7

Leg curls
60x8
60x8
60x8

Calf raise
70x10
70x10
70x10

Db military press
24x5
24x5
24x5

Lateral raise
12x6
12x6
12x6

Rear lateral raise
7x6
7x6
7x6

nice workout today. increased most lift with either weight or reps from last week. had to workout today even though it's thursday, because tomorow I have a tennis tournament starting. gonna be fun kicking some Swedish ass.

peace

[Swedish dude]

040223

Chest/Triceps

Flat BB Bench press
65x6
65x6
65x5

Incline BB bench press
60x5
60x5
60x5

Dips
3 sets bodywightx9 reps

Close-grip bench press
50x7
50x7

skull-crushers
20x6
20x6

good workout today. First time I tried incline BB bench. I really liked it. So from now on I will alternate bb and db everyother week to something like this:
week1-flat db bench +incline db bench+dips
week2-flat bb bench press+inline bb bench+dips

Hopefully this will help my bench press which is kinda stuck at the moment.

[Heisman]

Good workouts. How come you bench more than you squat? Did you neglect leg training?

[Swedish dude]

Originally posted by Heisman
Good workouts. How come you bench more than you squat? Did you neglect leg training?

hey Heisman! thanx for all ur inputs and help.

regarding your last reply, yes I do bench more than I squat.

I first got into weightlifting last february. And for a few months I did only upper body. Overtrained like crazy but still gained some muscle. then in september I started lifting again and in oktober started working out legs and in late november 2003 I started squatting. But let me tell you, my squats are constantly increasing and I will soon squat much more than I bench.

[Swedish dude]

on a side note, regarding my back/biceps workout-

As you can see I do 12 sets for back 9 sets for lats and 3 sets of deadlifts which mainly target my lower back.

However I have seen many people on these boards that do less than me. I was thinking of doing perhaps 7 sets for lats instead.
and add 2 sets of hammers to target brachili mascle.

I might be pushing it with 12 sets but then again it's hard to tell wheter I am overtraining my back or not. it's hard to measure.

whats ur 2 cents?

[Heisman]

If you are gaining then stick with what you are doing. If it ain't broke don't fix it. You could take a set off the wrist curls and do another set of hammer curls if you wanted too.

[scott_donald]

all looking good... just noticed this... glad to see you goin well....

[Swedish dude]

thanx scott.

might aswell let you guys know my goals as far as strength goes.

Goals by January 1st 2005:

Max Bench:220-240 lbs

Max Deadlift: 250+ lbs

Max Squat: 230+ lbs

gonna start cutting in April. Then in August start a clean bulk. I hate bulking like I have done this year(my first buk by the way) and have gained muscle yes, but too much fat. I rather stay lean and let muscle gain go at a slower rate then gaining fat. After I have finished cutting I will stay in the 7-12 bodyfat% during the whole year.

I'm really gonna need some help in April with cutting, I have alot of questions, especially on diets. But I'm gonna wait until then. I still have 6 weeks left of bulking.

peace

[scott_donald]

i think you should easily make that...good luck...

[Heisman]

You should be able to make those goals.

[Swedish dude]

040225

Back/Biceps

Deadlift
75x6
75x6
75x6

Regular chins
bodyweightx4

Reverse-grip pulldowns(substitute for chins)
55x8
55x8

One-arm db row
26x8
26x8
26x8

Pull-ups (weight-assisted)
bw-10x8
bw-10x8
bw-10x7

BB Shrugs
75x8
75x8
75x8

Ez-bb curl (not counting bar weight)
20x6
20x5

That sums up today's awesome workout. Felt really pumped.

Gained reps on deadlifts and pull-ups from last week. will inrease weight on both next week.

I took Heisman's( I believe) advice on trying to do chins first and it didn't help. perhaps I could have made 5 reps. I only feel chins in my biceps. So I did 2 sets of reverse-grip pulldown and I LOVED IT. I could really feel it in my lats. I know CHINS are better but I will do them when I can do them in proper form and master them correctly. It shouldn't take more than 2 months or so. Until then I'll do reverse pull-downs and watch my lats GROW.

You guys gotta try them out.

I did only 2 sets of bicep curls. It felt enough.

peace

[scott_donald]

looking good good to see you improving..

[Heisman]

Good workout. Did you have to shout me out like that? Now everybody will think my advice sucks. :( :D

[Swedish dude]

040227

Legs/shoulders

Squats
65x5
65x5
65x5

Leg press
85x8
85x8
85x7

SLDL*
40x10
40x10
40x10

Leg press calv raise
90x10
90x10
90x10

Db Shoulder press
24x6
24x5
24x5

Lateral raise(cable)
5x8
5x8
5x8

reverse flyes
5x10
5x10
5x10

*first time I did SLDL. Loved them and will continue doing them.

[scott_donald]

looking good... glad you like sldl i hate them...

[Heisman]

Good workout. SLDL are great.

[Swedish dude]

thanx guys

yeah I do like SLDLs.,

I have never been more sore in my hamstring than today.:)

I have a double's match in tennis next saturday and my legs/shoulders day is on friday.

hmmmmmmmm what to do.
well first off I guess I will not do any hamstring work.
I was thinking of moving my leg day to thursday which is an opff day.
Or perhaps switch wednesday's and friday's workout.

I do Back/Biceps on wednesdays.
The problem then though, might be that my legs are not fully recovered from yesterday's workout to next wednesday.

What would be best?

[scott_donald]

ye just swap it...

[Heisman]

Definitely switch the workouts. Your legs should be fine by Wednesday.

[Swedish dude]

Originally posted by scott_donald
ye just swap it...

ok so a swap would be better than doing legs on thursday?
this is my current split:
Mon-Chest/Triceps
Tue-Off
Wed-Back/Biceps
Thur-off
Fri-Legs/Shoulders

think my legs will be good ny wednesday?

[scott_donald]

Originally posted by Swedish dude
ok so a swap would be better than doing legs on thursday?
this is my current split:
Mon-Chest/Triceps
Tue-Off
Wed-Back/Biceps
Thur-off
Fri-Legs/Shoulders

think my legs will be good ny wednesday?

Mon-Chest/Triceps
Tue-Off
Wed-Legs/Shoulders
Thur-off
Fri-Back/Biceps

yep...

[Swedish dude]

Originally posted by scott_donald
Mon-Chest/Triceps
Tue-Off
Wed-Legs/Shoulders
Thur-off
Fri-Back/Biceps

yep...

ok. thanks scott. I will do that next week.

I wonder it if would be better to start this split permanently. It would be nice doing legs between 2 upper body workouts.
The thing is though that I have tennis practice in the evening on wednesday aswell as thurssdays and tuesdays. And I don't think I will be giving my legs enough recovery If I play tennis in the evening and also the day after, when they will be very sore.

I don't have tennis on fridays, so by doing them then they will recuperate both on friday evening and the whole weekend.

hmmmmmm

Nevertheless, next week Iwill do this.

[scott_donald]

give up tennis its crap... hehe... just change it when u need to...

[Swedish dude]

hehe I can't give up my precious tennis.. Thats'a true man's sport..none of this sissy rugby crap.LOL

Another thing Scott that I have been pretty fascinated about is how can you keep your bodyfat low while bulking?

Like you have 7% or so. How do you do it.

During this bulking cycle(september 2003-april 1st 2004) I have gained muscle but also quite abit of fat. It has been mostly clean food but I probably have eaten too much fast food and candy and ****. It's amazing how I have been able to bulk while playing intense tennis 3-4 times a week + lifting. I must have eaten way too much carbs and fat.

In April I will start cutting and add 2 cardio sessions a week and play the same amount of tennis. Also don't eat any carbs the 2 last meals of the day(except when I play tennis in the evening) and will cut out alot of milk from my diet, cut bananas that I eat during tennis, replace eggs with egg whites etc. I will eat less in other words but still try to keep protein intake high. I don't want to eat too little either in order to prevent muscle loss.
Cause I will be doing alot of cardio.

Hopefully I will be lean or even semi-ripped by July, then in Beginnig of August I will start bulking. This time hopefully more successful. I will do a clean bulk. Eat as much as I can and as clean as I can. not too much carbs in the evening, get rid of simple carbs,little fat, just clean food.

Hopefully I still will be able to gain strength during cutting cycle. some say it's very hard. But If I'm motivated I will succed. Derek Charlebois, teen writer for teenbodybuilding.com said he gained strength every week even while cutting. He uses Max-OT.

I'm really tempted to start cutting now, but that is too soon. I need another month of bulking to pack on a little more size.

peace

[scott_donald]

i bulk real slowly... but i am naturally lean... never been above 10%... so dont really worry i eat as much good food as possible...

[Heisman]

Originally posted by Swedish dude
but I probably have eaten too much fast food and candy and ****.

and will cut out alot of milk from my diet, cut bananas that I eat during tennis, replace eggs with egg whites etc.

Perhaps you are cutting out the wrong things.

[Swedish dude]

quick note for tomorow's workout.

will cut the last set out for dips. reason being, very often I can only manage like 4 reps rather than 8 likethe two previous ones.

it's really weird. It happens atleast every other chest/workout.
Never the first 2 sets, always the on 3rd.
It must be some sign.like after 8 intense sets, my chest is telling me that it's done. lol

8 total heavy sets for chest should be enough. imo

Also like mentioned earlier on this thread I will alternate db's and BBs every week.

Tomorrow it's time for dbs. hell yeah

I haven't done flat db press since august 2003. Only incline.
since my upper chest is lagging I will from now on start with incline presses.

Tomorrow's workout will look like this:
Incline DB press 3x6-8
Flat Db press 3x6-8
Dips 2 SETS Bodyweightx8-10(I will soon have to buy a weight belt) man I feel so strong hehe

triceps the ususal

[Demorak]

a fellow swede! hehehe...

ser ut som att du skulle behöva öka vikten i bänken! pröva att lägga på minst 1kg i veckan det fungerar skit bra för mig!

Good luck!

[Swedish dude]

Originally posted by Demorak
a fellow swede! hehehe...

ser ut som att du skulle behöva öka vikten i bänken! pröva att lägga på minst 1kg i veckan det fungerar skit bra för mig!

Good luck!

tjena tjena! Ålder?Stad? Jag har tyvärr inte tillräckligt små vikter och kan därför som minst lägga på 2.5 kilo och det är omöjligt att göra varje vecka.

mål för typ oktober 2004:100 kilo bänkpress.

Regarding my Back/Bicep workout I have subtracted 1 set for back work, because I want to do the same amount of sets for chest and back. Also added in my precious hammer curls,2 sets, mainly to help my forearms grow.

On legs/Shoulder day I have replaced leg curls with 3 sets of SLDLs and therefore, due to longer rest intervals, taken out 2 sets of shoulders. This will hopefully make my workout last under 45 minutes.

new shoulder routine:
3 sets Shoulder press
2 sets lateral raise
2 sets rear lateral raise

[Heisman]

The changes look good to me.

[scott_donald]

heres a good article that might interest u....

http://www.t-mag.com/nation_articles/280rotator.jsp

[Demorak]

Originally posted by Swedish dude
tjena tjena! Ŭder?Stad? Jag har tyvä²² inte tillr䣫ligt små_¶ikter och kan dä²¦íºŠí°³om minst l䧧a på_².5 kilo och det ä²_omí¹ªí¼©gt att gíºŠí±_varje vecka.

må¬_fíºŠí°´yp oktober 2004:100 kilo b䮫press.


18
Bor inte i nån stad, bor i Munfors i Värmland! du då?
100kg borde inte bli några problem, vad maxar du nu?

[Swedish dude]

Originally posted by Demorak
18
Bor inte i nån stad, bor i Munfors i Värmland! du då?
100kg borde inte bli några problem, vad maxar du nu?

hehe jag är 18 också!! Bor i KArlstad,Värmland. Tingvallagymnasiet i Karlstad. Jag ska maxa om några veckor. Pröva 80 kg eller nåt. Dåligt ja vet. Jag är dålig på bänkpress.

har du MSN?

[Swedish dude]

time for an update.

040301
Chest/Triceps
(all weights in kilos if you haven't figured that out yet)
Incline Db press
26x6
26x6
26x6

Flat Db press
26x3 (dont know what happend)
26x6
26x6

Dips
bodyweight 2x9

Smith-Machine Close-grip bench
55x8
55x9(felt strong)

Skull-crushers DBs
12x8
12x8

Crunches on the ab machine
35x12
35x12
35x12

Was a decent workout. I have a hard time increasin reps on db bench. I really need a week off. well, only 3 more to go.
First time I did flat db press in ages. felt really weird as if I was about to tip over and do a flip,hehe. But I will get better at them.

Dips definately was enough with 2 sets. I'm quite pleased with my performance on them. I have learned proper form and I am definately improving on them. Will buy a weight belt when I can do 12 easy reps.

Close-grip bench.
Unfortunately all the Bench press racks were taken so I had to choose the next best thing. smith-machine. It was much easier than with a barbell and didn't feel it as much in my tri's. Can't wait to do regular close-grips.

Skull-crushers.
Also the ez-bar was taken, DAMN, so I had to substitute with dbs.
I actually liked them and is definately a good substitute. Will increase the weight on them to 14 kgs next time the ez-bar is taken.

overlall, ok workout. I can't seem to increase my chest pressing strength a week off will definately help. it did last time.
peace

[Demorak]

Originally posted by Swedish dude
hehe jag är 18 också!! Bor i KArlstad,Värmland. Tingvallagymnasiet i Karlstad. Jag ska maxa om några veckor. Pröva 80 kg eller nåt. Dåligt ja vet. Jag är dålig på bänkpress.

har du MSN?

Åfan! Tingvallagymnasiet har några polare där (tror dom går där, har inte haft så bra kontakt med dom på sistone)...

jo jag har MSN imperial_krieg@hotmail.com

[Heisman]

Try using higher reps for a little bit. The week off should help a lot.

[Swedish dude]

040303

Legs/Shoulders (swapped with Back/Biceps for just this week)
weights in kgs

Squats
65x8 Hell this one felt good
65x6
65x5 Fell forward a bit and lost balance

Leg press
87.5 x6
87.5 x6
87.5 x6

Db SLDL (don't ask hehe)
30 kgs dbs each x12
30 kgs dbs each x12
30 kgs dbs each x12

Db shoulder press
24x6
24x7
24x7

db Lateral raise supersetted with bent-over raises
12x7
9x6
12x4
9x6

will never superset these ones again.chate it

Pretty good workout today. My firs set of squats felt awesome. up 3 reps from last week. felt like I could have handled more reps and weight.

Leg press fwlt really good. will definately be able to do 8 reps next week. I migh jus t upp the weight and do 6 reps.

All the bbs were taken so I had to improvise alittle with SLDLs. don't recommend doing them with dbs.
No calf work today because I had muscle cramps last night in my left calf. It hurted bad.

really pleased with my shoulder presses. added reps on them and have finally fined a nice rythm and tempo on that lift.

laterals was ok but I will never superset them. 9kgs felt too much for the bent-over raises. will lower to 7 next week.

[Heisman]

Great workout. You increased on almost everything. Progress everywhere.

Next time, just wait for an open barbell.

[Swedish dude]

time for an update
all weights in kgs
040305

Back/Bicep

Deadlifts
77.5x6
77.5x6
77.5x6 increase from last week

BB row
60x8
60x8
60x8 Yes I lowered weight today. felt better. I have been doing them way too heavy. I might need to lower some more.

Pull-ups
bodyweight-7.5 kgx6
bodyweight-7.5 kgx6
bodyweight-7.5 kgx6 increase from last week

Reverse lat pulldown
55x8
55x8 Gonna increase weight next week.

BB Shrugs
70 kgx10
70kgx10
70kgx10 didn't have my journal with me so I forgot what I did last week.

BB curl(straight bar)
32.5x6
32.5x6 increase from last week

Hammer curls
12x8
12x8 Increase these next week too

skipped forearms today. had to get home.

Really nice workout..My Biceps and forearms had the biggest pump ever.. All exercises felt good.

[scott_donald]

gettign there almost doin full chins...

[Heisman]

Nice workout. Do a few warm up sets with the rows and see if they feel good. It will help you judge what weight you should use.

[estruch]

have u got any pics of yourself cos you are about my age and im just wondering how other people my age are doing. how tall are you and how long u been lifting weights for?

[Swedish dude]

040308
all weights in kgs

Chest/Triceps

Flat BB Bench
67.5x6
67.5x6
67.5x5

Incline BB bench
60x5
60x5
60x4

Dips(YEHAA the gym has finally bought a Dip belt)
bodyweight+5kg x8
Bodyweight+5kg x8
Bodyweight+5kgx8

Close-grip bench press
52.5x6
52.5x5

Skull-crushers DBs
14x6
14x5

Really good workout. Increased weight on every single exercise except inline bench. Dips felt awesome and will add atleast 2.5 kg next week. As you noticed I did 3 sets of dips; reason being I felt so strong today that I could manage that dreadfull third set that always seem so hard.

What I will do from now on is to listen to my body on chest day. I will never do more than 9 sets max and never less than 6 total sets. Like on Dips after I have finished my second set, if I feel I can do one more set I will go ahead and do that, but if I feel too tired and know I an't make that last set with the same amount of reps I will stop. Sounds good eh?

close-grip bench felt really good too.

[Heisman]

Good workout. You know you are doing good when everything goes up.

[Swedish dude]

040311
weights in kgs
Back/Biceps

Deadlift
80x6
80x6
80x7 (Lightweight baby!!!!

BB row
50x8
50x8
50x8

Pull-ups
bodyweight-7.5x6
bodyweight-7.5x6
bodyweight-7.5x6

Reverse-grip lat pulldown
57.5x8
57.5x7

BB Shrugs
77.5x7
77.5x7
77.5x7

BB curl
32.5x7
32.5x6(failure at rep 6)

Hammer curl
14x6
14x5

Great workout today.. Deadlifts were awesome. Increased the weight from last week and will increase weight next time.

Pull-ups stayed the same unforunately.. was hoping for 7 reps.

BB row felt good. Decreased the weight to 50 kgs and concentrated on form and execution. this weight feels comfortable. I used both overhand and reverse grip. Don't know which one i like the best.

increased on reverse pulldown. felt good.

shrug also felt intense.

AWESOME WORKOUT!!!!

[Swedish dude]

040312
Legs/Shoulders

20 rep squat
50x20
50x20

intense sets. however I could have gone heavier and still had 20 reps. bumm

SLDL
50x12
50x12
50x12

calf raise
75x12
75x12
75x12

Db shoulder press
24x8
24x8
24x8 (these one's are up and I can finally move to the 26 kgs)

lateral raises
12x6
12x6
12x6

ben't over raises
7x6
7x6

good workout although I missed heavy squats and leg presses.
side laterals didn't feel so good. felt reall heavy.

Next week I will have my well needed week off. it's gonna be nice although I will miss lifting.

peace

[Heisman]

Nice workouts. You only need to do one set of 20 rep squats, although I would just stick to a more traditional rep range.

[Swedish dude]

Hey! whatzupp! just had a week off and started this program today:

Day 1 Upper body heavy

incline bb bench 2 x 4-6
lf dips 2 x 4-6
bb bent over rows 2 x 4-6
Pull-ups/Chins 2 x 4-6
Db shoulder press 2 x 4-6
side laterals 2 x 4-6
BB shrugs* 2x4-6
cg bench 2 x 4-6
bb curls 2 x 4-6



Day 2 Lower body heavy
squats 2 x 4-6
leg press/front squats 2 x 4-6
power clean* 2x4-6
deadlifts 2 x 4-6
sldl 2 x 6-8
calves 2 x 6
weighted crunches 2x6-8
hanging leg raise 2x6-8

Day 3 Off

Day 4 upper body light

incline db bench 2 x 10-12
flat db bench/lf dips 2x10-12
One-arm db rows 2 x 10-12
reverse lat pulldown/regular pulldown 2x10-12
db shoulder press 2 x 10-12
side laterals 2 x 10-12
db shrugs* 2x10-12
skull-crushers 2 x 10-12
bb curl/hammer curl 2 x 10-12

Day 5 lower body light
squats 2 x 10-12
front squats/leg extensions 2 x 10-12
power cleans 2x10-12
deadlifts 2 x 10-12
sldl/leg curls 2 x 10-12
calves 2x
weighted crunches 2x12
hanging leg raise 2x12

Day 6-off
Day 7 off

All sets will be taken 1-2 reps short of failure.
Regarding Upper and lower light workouts, I might drop the reps down to 8-10, depends how I like 10-12

[scott_donald]

so what was todays lifts...

[Swedish dude]

040322

today's workout:
ALL WEIGHTS IN KGS

UPPER BODY HEAVY

Incline db press
26x6,
26x6

Lf dips
bw+10x6,
bw+10x6

Pull-ups
bw-5x6,
bw-10x6

Seated cable row
45x6,
45x6

Db shoulder press
24x6
24x6

Lateral raises
12x5
12x5

db skull-crushers
14x6
14x6

Ez-bb curl
20x 5
20x5

Really fun workout, except the fact that I had to substitute almost every single exercise on my preogram, due to the fact that the gym was very crowded and the all the barbells were taken.
Other than that it felt good. This week will be a kind of light week just to get the groove of lifting back.

[scott_donald]

looking good... go to the gym when it is less busy...hehe...

[Heisman]

Nice workout. Is this Scott's program?

[Swedish dude]

Originally posted by Heisman
Nice workout. Is this Scott's program?

YEs this is scott's program with some modifications.

[Swedish dude]

Todays workout

040323
all weights in kgs

Lower Body Heavy

Squats
67.5x4
67.5x4

Leg press
90x5
90x5

Power clean (This was the first time doing them so I just used the bar)
the bar weighs 20 kgs
20x6
20x6

Some reps felt good others did not

Deadlifts
80x6
80x6

SLDL
55x6
55x6

felt very easy, gonna up the weight 10 kgs next time.

Calf raise.smith machine
90x8
90x8

also felt too easy, need to up the weight 10 kgs

Weighted crunches
30x6
30x6

HAnging leg raise
bwx8
bwx8


really good workout today.
Gonna increase weight on most lifts next week.

[Swedish dude]

OOOOPS totally forgot to mention that I started cutting yesterday!


now you know
peace

[Heisman]

On power cleans, once you start doing them heavy, you should probably stay at 4 reps and under to make sure that you are completely explosive. They are a great exercise, and you will love them.

[Swedish dude]

040325

Upper body light
(all weights in kgs)

Incline Db bench
18x12
18x12

flat db bench
18x10
18x10

One'arm db row
22x12
22x10

Reverese-lat pulldown
45x10
45x10

Db shoulder press
16x12
16x10

Side laterals
7x12
7x10

BB shrugs
60x12
60x12

CG bench
40x10
40x10

Hammer curl db
10x12
10x10


Nice workout... Felt wery unusual with high reps but it wasn't too bad,, definately like lower reps more. Noticed that I didn't have to rest as long between sets as with low reps...
felt good overall..

Tomorow is Lower body light, Gonna be interesting

[scott_donald]

looking good...

[Swedish dude]

sorry for the late update

here is fridays' workout
040326

Lower Light
(all weihgts in kgs)

Squats
50x10
50x10

Front squats
35x10
35x10

Power clean(added a little weight, still practicing form)
35x4
35x4

power clean must be the hardest exercise ever.

Deadlifts
60x12

SLDL
55x10
55x10

Calf raise smith
80x12
80x12

Crunches
30x10
30x10


That wraps it up.
From now on I will get rid of regular deadlifts on lower light, I didn't like doing deads with high reps.

I will add 1 set of SLDL on lower light and get rid of them completely on lower heavy.
Respectively goes with deads, add 1 set on lower heavy and get rid of deads on lower light.

[Swedish dude]

Tomorow is a new week and I will have to workout differently.

I will go skiing thur-sun so I will workout Mon and Wed.
I will do a fullbody routine that will look like this:

Monday-Heavy (4-6 reps)

Deadlift 3 sets
Incline bench 3 sets
leg press 3 sets
Pull-ups 3 sets
DB shoulder press 3 sets
cg bench 2 sets
bb curl 2 sets


Wednesday-Light(10-12 reps)
Squats 3 sets
sldl 3 sets
flat db bench 3 sets
BB row/db row 3 sets
side laterals 3 sets
Skull-crushers 2 sets
hammers 2 sets



Should I do this heavy and light workouts this week or both heavy or both light???

Remember I am NOT trying to deload

[Heisman]

Power cleans are a great exercise and fun to do once you get the hang of them.

You might as well do one heavy and one light.

[Swedish dude]

030429

Full Body Heavy
all weights in kgs

Deadlifts
82.5x6
82.5x6
82.5x6

felt awesome

Incline BB Bench press
60x5
60x5
60x4

Pull-ups weight assisted

BW-5x6
Bw-2.5x4
bw-2.5x4

Db shoulder press
24x6
24x6
24x5

Didn't like these todat., before my week off I did this same weight for 8 reps. I have been sligtly loosing strength(might be due to stopping creatine use and lowered carb intake) on this exercise
So I will switch to BB for a while. I will try standing since I hate seated military press.

Leg press
90x6
90x5
90x5

Close-grip bench
52.5x6
52.5x5


BB curl straight bar
32.5x5
32.5x5

That's it. Very intense workout that lasted 45 minuts to be exact.

Also, I purchased some BCAA tablets of a freind, I got them for a very good price and I have 2 questions:

1. Is it absolutely necessary to take them on days I don't lift?

2. It says on the can that I should take before and after I work out. Can I consume them with my shake or should I eat them after or before?

[Heisman]

Good workout. Definitely do the military presses standing.

Sorry, but I don't know the answers to your questions. :(

[theq]

Was tracking your workouts swedish dude, very impressive range of excercises. However I did notice one thing, your squats have not gained as much/quickly as some of your other excercises.

[Swedish dude]

040331

full Body Light
all weights in kgs

Squats
50x12
52.5x11
55x10

Sldl
55x10
55x10
55x10

incline db press
20x10
20x10
20x10

BB row
45x12
45x12
45x10

Side laterals
7x12
7x10
7x10

Db skulls
10x11
10x11

Hammers db
10x12
10x10

[Swedish dude]

040405

Upper Heavy

All weights in kgs

Incline BB Bench press
60x5
60x5

Lf dips
bw+10x6
bw+10x5

Pull-ups
bw-2.5x6
bw-2.5x4

BB row
55x6
55x6

BB military press
35x6
35x6

Side laterals
12x5
12x5

Close-grip bench
55x5
55x5

BB curls
32.5x6
32.5x5

[Swedish dude]

040406

Lower heavy
all weights in kgs

Squats
70x4
70x4 YEAAAA felt awesome I love upping the weight on squats

Front squats
35x6
35x6 felt too easy will up the weight next week

Power cleans
35x4
35x4 felt horrible, might switch these to hang cleans, which will result in much easier form

Deadlifts
85x4
85x4
85x4b yeaaaa added weight


Calf raise
90x8
90x8

Crucnhes
35x8
35x6

Awesome workout!!!!!!!!!!!

[scott_donald]

looking good... how you feeling now through it...

[Swedish dude]

040408

Upper Light
all weights in kgs

Incline Db press
20x10
20x10

Flat BB bench
55x10
55x10

one-arm db row
22x10
22x10

V-bar pulldown
50x10
50x10

Db press
18x10
18x10

lateral raise
7x12
7x10

rope pressdown
15x10
15x10

hammer curls
10x10
10x10

[theq]

good workout swedish dude

[Swedish dude]

Lower Light

Squats
55x10
55x8

Front squats
35x10

This is it
Felt so incredibly sluggish and fatigued and I just said f''ck it and left. Had so much other stuff on my mind and just couldn't focus.

Later that night I threw a mass party with atleast 150 people. Man it Was CHAOS!!! The cops came after a while, but luckily I live in sweden where cops don't give a **** If minors drink so nothing happened. Not even a warning LOL

[scott_donald]

why so sluggish...

[Swedish dude]

QUICK NOTE!

I have now been doing this program for 3 weeks and I have to say it is too taxing for me. It's a killer.

Especially doing legs twice a week and then tennis on top of that. Both my tennis and lifting is suffering. Same as Scott, doing legs with sports that require speed and leg strength is not recommended with this program. also I'm cutting.

I don't regret trying a higher frequency split and if I didn
't play tennis and also cutting I wouldn't mind it.
I might try it this summer, depends on tennis.


I will switch to a regular split training 4 days a week, hitting each muscle once a week. I have done it before and love it:

Mon-Chest/triceps
Tue-Back/Biceps
wed-off
Thur-Shoulders/traps
Fri-Legs/abs

My question is do I need to deload before starting it? I shouldn't need to right?

[scott_donald]

i think you should be ok... it is hard... i was thinking of doin it for one week this week... why not even try a three day split...

[Swedish dude]

Originally posted by scott_donald
i think you should be ok... it is hard... i was thinking of doin it for one week this week... why not even try a three day split...

Yes ofcourse I could try a 3-day split like I have done in the past and put legs and shoulders together but I don't really like that combo. Because then I have to workout back/biceps on wednesday and I have a really intense tennis practice on that day.

also I will burn more cals doing this 4-day split.

Can't wait until tomorrow when I'm gona blast Chest and triceps.:)

[Swedish dude]

040412

All weights in kgs

Chest/Triceps

Flat BB bench
70x3
67.5x4(unfortunately reached failure)
67.5x4(unfortunately reached failure)

Incline BB bench
60x5
60x5
60x5

Lf Dips
Bw+10x7
bw+10x6
bw+10x6(unfortunately reached failure)

close-grip bench press
55x5
55x4

Skull-crushers ez-bar (not counting the weight of the bar)
20x6
20x6

Good workout. But I'm very dissapointed in my bench pressing. I can't seem to increase weight or reps. Must be due to my cut.
Started a new creat ine cycle today so hopefully that will help out a bit.

Pumped for tomorrows Back/Bicep workout.

[scott_donald]

looking good... what happened with the flat bench...

[theq]

If I were you i would try this for a couple of weeks:
Flat BB bench press 60 kg x 8 ( do this four times and take only 75 sec max rest) then the next time go for 62.5 kg. just for a couple of weeks , then when you try your 70 kg again you should get 5-6 reps

[scott_donald]

Originally posted by theq
If I were you i would try this for a couple of weeks:
Flat BB bench press 60 kg x 8 ( do this four times and take only 75 sec max rest) then the next time go for 62.5 kg. just for a couple of weeks , then when you try your 70 kg again you should get 5-6 reps

ye i would agree to come down a bit and try and build up again...

[Swedish dude]

040413
Back/Biceps

all weights in kgs

Deadlift
85x6
85x6
85x6

BB row
55x8
55x8
55x8

Pull-ups (weight-assisted)
bw-2.5 x6
bw-2.5x5
bw-2.5x5

Reverse-grip lat pulldowns
60x8
60x6
60x6

BB curl
32.5x6
32.5x5

Db Hammers
14x6
14x5

Really good and fun workout today. Defiantely my favorite workout day of the week. Neext week I will increase weight on deads and bb row.

Right now I do the 4-day split
Mon-Chest/tri
tue-Back/Bi
wed-off
Thur-shoulders/traps
Fri-Legs

I may have to switch to a 3-day split for the month of may due to tennis, I will have matches every weekend and can't train legs the day before a match. So I will probably just put legs and shoulders together and workout Mon,Wed,Fri. But foe now I will continue my 4-day split.

[scott_donald]

another good day.... how u feeling the new split after two days...

[Swedish dude]

o yea almost forgot

I ordered som L-glutamine powder which will be here friday.

I just have questions on when I should take it.

I will consume 10 grams a day.
I am also taking Creatine post-workout.


Questions:
1. Is it bad to consume Glutamine with Creatine. I heard it's bad for absorbtion. I was thinking of taking glutamine before and after my workout.



2. On some days I play tennis and lift weights. How shoudl I divide the dosages? I need Glutamine after my tennis, that would probably be good. the question is the other 5 grams. I guess either before OR after my workout. remember creatine is taken post.workout.

[scott_donald]

Originally posted by Swedish dude
o yea almost forgot

I ordered som L-glutamine powder which will be here friday.

I just have questions on when I should take it.

I will consume 10 grams a day.
I am also taking Creatine post-workout.


Questions:
1. Is it bad to consume Glutamine with Creatine. I heard it's bad for absorbtion. I was thinking of taking glutamine before and after my workout.



2. On some days I play tennis and lift weights. How shoudl I divide the dosages? I need Glutamine after my tennis, that would probably be good. the question is the other 5 grams. I guess either before OR after my workout. remember creatine is taken post.workout.

no taking them together is fine... i would take more take 10g in morning adn 10g pw...

[Swedish dude]

Originally posted by scott_donald
no taking them together is fine... i would take more take 10g in morning adn 10g pw...

Obvliously more would be better but man 20 grams??
That's gonna be hella expensive. can't afford it.

The most I would take is 12.5 grams.

2.5 grams pre-workout,5 grams post workout, 5 grams post tennis

[scott_donald]

ye i know... thats why stopped using it...

just stick with 10g then and do 5g a go...

[Swedish dude]

Originally posted by scott_donald
another good day.... how u feeling the new split after two days...


I really like this split. And I can really focus especially mentally on each bodypart.

[Swedish dude]

Originally posted by scott_donald
ye i know... thats why stopped using it...

just stick with 10g then and do 5g a go...

5g a go? What does that mean? I don't understand scottish slang:)

[theq]

I take 5g of glutamine after the workout , then wait about 15 minutes before taking protein shake ( I read in a magazine that you[ should give the system time to get the glutamine in to the muscle) Also take about 3-5 g before i go to bed. Should I be taking this in the morning instead scott? by the way i agree it is expensive i may stop using it too

[theq]

ye ken what a mean? lol

[scott_donald]

Originally posted by Swedish dude
5g a go? What does that mean? I don't understand scottish slang:)

well i guess in morning or bed time aslong as it is spread out... a go means a dosage....

[scott_donald]

Originally posted by theq
ye ken what a mean? lol

fit...

[Swedish dude]

Regarding my workouts.

I had an idea about cycling volume in my workouts frm week to week.

Like every other week or so.

Mostly concerned with back and chest days.

as for right now I do 9 sets for chest and 9 sets for back(not ounting deads).

This is not massive volume by any means but some people might consider it high volume. So I was thinking of doing 9 sets one week and reduce volume to 6 sets the other week.

This, I guess, is new concept, which I am the founding father of:)

Who knows this might be a new program right there with HST,DFHT and MAx-OT. Come on baby!!!!!

[Swedish dude]

040415

all weights in kgs

Shoulders/Traps

Military press BB
(standing)

35x8
35x7
35x7
will increase weight next week

Side laterals dbs
12x5
12x5
12x5

Rear laterals
7x6
7x6

BB shrugs
85x6
85x6
85x6

Nice workout today. Haven't done a pure shoulder day since last fall so iut felt great. Only took like 20-25 minutes.
I ended with 15 minutes of intense cardio on the bike.

Tomorrow is Leg day and I am planning on increasing weight on squats once again

[theq]

Good work man keep it up.

[scott_donald]

looking good.. except i would have thought rear laterals would have been more than side laterals...

[theq]

I agree , I can do them with more weight

[Swedish dude]

thanx guys.. what about my Idea on cycling Volume?

[scott_donald]

if it works why change it...

[Swedish dude]

040416
LEGS!!!

all weights in kgs

Squats
72.5x3
72.5x3
72.5x3

DAmn I added 2.5 kilos and thought I could get the fourth rep but I couldn't. Perhaps next week

LEg press
90x6
90x6
90x6

SLDL
55x8
55x8
55x8
Gonna increase weight alot next week, this weight felt too easy.

Leg press calf raise
110x10
110x10
110x10

Nice short workout

[theq]

Good work your squats are coming up

[Swedish dude]

040419

Chest/Triceps

Incline Db press
24x8
26x6
26x6

Flat Db press
26x4 Damn I suck!!
26x5
26x5

Lf Dips
bw+10kgx6
bw+10kgx6

Close-grip bench press
55x4
55x4

I have a hard time improving on these. I probably could have eked out a 5th rep but I didn't have a spotter so I had to stop after 4 reps.

Skull-Crushers
22.5x6
22.5x6

Yes an increase:)

[Swedish dude]

040420

Back/Biceps
All weights in kgs conversion to 2.2 pounds

Deadlift
87.5x6
90x6
90x6

YEs felt awesome my first lift that has reached 200 pounds!
The weird thing is last week I did 85 kilos for 6 repsand today I had a 5 kg increse and got 6 reps and I felt like I could have managed even more weight. I will increase next week aswell.

BB row
57.5x8
60x7
60x7

Felt good aswell. I probably could have gpot that last 8th rep with 60 kgs. Will probably increase next week to 62.5 and aim for 6 reps.

Pull-ups/weight-assisted

bw-2.5 kgsx6
bw-2.5kgsx6
bw-2.5kgsx6

Didn't really like the movement on this one today. it does feel a bit unatural and I will try doing real-pullups next week. If I can't make atleast 4 reps or perhaps 3 with good form I will do Pull-downs for a while. I will not do weiht-assisted due to the machine seems to be kind of broken +I haven't been able to progress as much as I wanted too.

so next week pull-ups or wide grip pull downs(palms facing away).


Close-Grip reverse pull-down(substitute for chins)
60x8
60x6

BB bicep curl
32.5x7
32.5x6

Atleast I gained 1 rep lol.

Db alternate hammer curl
14x6
14x7

weird how I gained a rep on the 2nd set.

Really good intense 40min(including warm-ups sets) workout.

Liked How I am progressing on deadlifts which is by far my best lift. damn I probably could have lift more weight but then again I didn't wanna risk an injury.
I wish My bench and squat could increase as easily. Flat BB bench is the lift i am most dissatisfied with and I will probably not be able to lift 200 lbs for 1 rep even after this summer.:

[Swedish dude]

Might aswell post my Cutting diet

Meal 1:
1/2 cup oatmeal
1 dl fat free cottage cheese(18 gr protein/100 gr)
1 whole egg &3 egg whites
7 oz skim milk
1 tbspn flax seeds


Meal 2:
100 gr Turkey breast
3 slizes whole wheat bread
1 glass of milk

Meal 3: (sometimes substituted with chicken and rice)
250 gr fat free cottage cheese
1 tbsb flax seeds
1 apple
sometimes a glass of milk

meal 4:
1 can tuna with 1 tbsb low-fat mayo
3 slizes whole.wheat bread
1 glass of skim milk

Meal 5:
1 whole egg&6 egg whites
1 slice of ham
1 glass of skim milk
1tbspn natural peanut-butter

meal 6:pre-bed
100 gr fat free cottage-cheese
1-2 tbspn peanut butter
1 glass of skim milk



The glasses of milk is about 7 oz.

On tennis days I play between meal 4 and 5, I then add 1 dl oatmeal to those meals.

On workout days I also have a pre and post workout shake.

pre-workout shake:
1 scoop whey protein
3 dl skim milk
1 dl oats

Post-workout shake:
2 scoops whey protein
1 scoop dextrose


ALso this is my current supps:
Twinlab Daily one multivitamnin
whey protein powder
creatine
L-glutamine
BCAA caplets
vitamin-c

How does my diet look? Should I add or remove anything?

I don't count calories so I don't know how many I consume. It's probably somewhre between 2000-3000 cals.

[meathead198]

Drop the Glutamine, doesnt work.

[Swedish dude]

bump it up

[theq]

Originally posted by meathead198
Drop the Glutamine, doesnt work.

Have been taking l-glutamine for a couple of months now and am thinking of stopping it, I have not seen any real benefits from it , but i think that the further you progress in the sport the more you could use it, (ex:) I feel pro's probably see the effects better as they are always fine tuning so to speak

[meathead198]

I see 2 problems with glutamine...
1. 80% is oxidised to glucose in the gut.
2. Of the 20% that actually gets into the blood, an even smaller than %age, if any at all reaches the muscle.

To those that say it stops soreness.....

Soreness is related to oxidative stress, so can only be reduced with antioxidants, vit C, E ALA etc glutamine does not reduce free radical levels therefore it does not reduce soreness!!!

[Swedish dude]

040222
Shoulders/traps


all weights in kgs

Standing Military press BB
37.5x6
37.5x6
37.5x6

Increased weight from last week. I really like this exercise, even though I Only have been doing this exercise for a few weeks, I really enjoy it. Nevertheless I am much stronger on Db shoulder press for some reason. Same goes with chest. I am a beast on Db's:) In comparison to barbell exercises that is.

Db Side laterals
12x5
10x8 this secon set I just wanted to see how many I could handle in good form. I will do the 12kg db's next week.

Db bent over raises
10x6
10x6

BB Shrugs
85x6
85x6

Really short workout today. nice and simple. Did a little lower volume today than usual.
Following my workout I did 20 min intense cardio on the Stairstepper. Man I'm not doing that again, atleast not the day before leg day. It really fried my legs and calves. Hopefully it will not effect tommorows leg day too much.

[theq]

good workout bro good luck with ur legs

[Swedish dude]

040423

LEGS!!!!
and abs
all weights in kgs

SQuat
70x4
70x4
70x4

damn, No increase this week either. It feels like I can make the 5th rep, but there is a possibility that I might get stuck and what would I do then? call for help LOL.

Leg press
90x7
90x7
90x7

Next week I will increase weight on leg press with 2.5 kilos.

Leg curl
57.5x9
57.5x9
57.5x9

Leg press calf raise
120x8
120x8
120x8

weighted nmachine crunches
32.5x10
32.5x8
32.5x8


Nice workout although pissed off at my squat. I wanna increase strength on those.

[scott_donald]

ye just work hard and concentrate on form and the gains will come...

[Swedish dude]

040426

Chest/triceps
All weights in kgs

Incline Db press
26x7
26x7
26x6

Flat Db press
26x5
26x5
26x4

The flat Db presses feels so hard after doing inclines. Probably because I have done 3 heavy previous sets with the same weight.
It also feels very unnatural to do flat presses after incline. Next week I will do flat db press first and see how I like that.

Cable-Crossovers( Please don't flame me:)) just wanted to do something different.
10x10
10x10

got a nice pump from these.

Close-grip bench press
55x5
55x5

yes, gained a rep from last week. Back on track.

Skull-crushers
22.5x7
22.5x7

Gained a rep on these too. Wow that 7th rep felt extremely hard. Basically reached failure although I completed the rep.

Abs
Weighted crunches
32.5x10
32.5x10
32.5x10

Hanging leg raise
10
10
10

Nice workout today. felt pumped.


Side Note: I am doing the 3-Day split as off this week.
Mon-Chest/Tri
Wed-Back/Bi
Fri-Legs/Shoulders

however when matches are on weekends, I will switch fridays and wednesdays workouts around.

[invast]

good workout, keep it up

[scott_donald]

looking good.. hows the second week goin then...

[Swedish dude]

thanx guys.

Scott, This is my 3rd week.
And It's going good.

It all feels pretty good.

Looked in the mirror before and was thinking why the hell I am cutting?? I looked small. I am so pissed at my Genetics. I have to work so hard to just gain a little.

Ii sux to be a late bloomer. I am sure If I would have been more "developed" I would have had way better gains. My facial hair is a joke:) Hardly any, not that I want to have a beard, but it means that I still don't have that much testosterone.

It seems like when you are completely done with puberty you gains muscle wau easier. It seems like that at my gym.

Older guys like 20-25 gain muscle very easy. MAny of them have way worse diets than me and still gain more muscle. and I am NOT overtraining.

I can't wait until My muscles and bones mature more and when I will have more facial hair and testosterone.

But there's nothing I can do anything about so I'll just have to man up and not be discouraged.

It's just frustrating seeing so many other guys on these boards, gaining so much muscle and strength. Don't think I'm not happy for your results, I wish you all the best.

Just look at you scott, strong as a beast. Your bench 2xmore than me.
It sux that It's not possible to build muscle and cut at the same time. I hate cutting when I feel I have to little muscle.
When I have my clothes on, I look skinny.

Well well, I guess I'm just pissed off today

Go ahead flame me

[scott_donald]

cheer up... just keep working away....just try and cuttting slower... that might help...

[Swedish dude]

040428

Back/Biceps
All weights in kgs conversion to 2.2 pounds

Deadlift
95x4
95x4
95x4

Felt very heavy and couldn't have made a 5th rep without reaching failure

Pull-ups REal ones baby!!
bw x4
bwx7
bwx6

The first set of pull-ups I did all by myself.
the other 2 sets my gym partner held my feet so I could have beter balance and I really felt it in my back and biceps. felt awesome.

I will have my partner hold my feet until I get stronger.

Pull-downs regular
50x8
50x8

BB rows
62.5x4 felt too heavy and couldn't use full ROM
60x7
60x7 ahh that's more like it. It's amazing how big difference 2.5 kgs can do :)

BB shrugs
90x3 wow couldn't hold the bar and lost grip
80x8
80x7 that's better

BB bicep curl
35x5
35x5
felt good increase weight on these although I was hoping for 6 reps.

Db hammer alternate curl
14x7 or 8 lost track
14x7 or 8

Will switch to the 16 kgs dbs next week.

Then I did like 15 min of HIIT afterwards. That was tough.
Altogether a tough workout. Loved pull-ups although I guess I semi-cheated since my feet were in a kind of fixed position.

[scott_donald]

well done on the real pullups...

[Swedish dude]

thanx scott. Ye they did feel awesome

[Swedish dude]

Fridays workout 040430

Legs/Shoulders

All weights in kgs
Squats
70x4
70x4
70x4

What the hell, Why can't I make the 5th rep. I did reallyt concentrate on form this time and went far down. The 4th rep felt very hard.

Leg press machine
92.5 x6
92.5x6
92.5x6

Leg Curl
60x8
60x7
60x7

Leg press calf raise
110x10
110x10
110x10

Military press BB standing
40x6
40x6
40x6
This was my best lift of the day and it felt good.

Side lateral raises
10x8
10x8
10x8

YEs I know I said I was gonna do the 12 kilos but the were taken and I was in a real hurry so I couldn't wait. Next week I will use the 12's.

All together a semi-good workout.
Still pissed off about my Squats. Really pleased with my military press. My strength on that exercise is increasing every week.

For next week I will switch wednesdays and fridays workout around and make it:

Mon-Chest/Tricep
Wed-Legs/Shoulders
Fri- Back/Biceps

My diet has been off all this week. Also been a party weekend so alot of alcohol has been consumed and also I haven't slept much at all. + too many cheat meals.
Last day Of April is a big partynight in Sweden so I got very trashed, but it was fun and I'm only a teenager once.
But I have been partying too much lately so I will drink little, if anything these upcoming weekends. Outdoor Tennis league also starts next weekend so I can't drink anyways.

[Swedish dude]

040503

Chest/Triceps/abs

Flat Db press
26x7
26x6

Incline Db press
26x6
26x5

Lf Dips
bw+10x7
bw+10x6

Skull-crushers
22.5x7
22.5x6

Rope-pushdown
20x7
20x7
20x6

Weighted crunches
32.5x10
35x10
35.10

Hanging leg raises
3 setsx10

Nice sweet workout. Lowerded volume to 6 sets for chest. Felt good I guess. I could probably have managed more sets but it was worth a shot.
I miss my flat Bb benching and I will most likely give it a shot next week. I have been doing dbs for 3 weels now so I might aswell change it next week.
I will do Flat bb press and incline Db press+dips.
Don't know the sets yet but will go by feel.

Also another thing. The 26kg dbs feel heavy, I can manage them but I feel it too much in my triceps and shoulders and I am thinking of switching to the 24 kg dbs. I know this is bad but I will do more reps so It will be almost the same amount of overload. It will be a trade off. and also that way I can move my way up again to the 26kgs.
Also my form on the 26kgs is probably not perfect.

[Swedish dude]

040505
All weights in kgs
Back/traps/Biceps

Bodyweight pull-ups
bwx6
bwx6
bwx6
My lifting partner held my feet for balance

BB Row
60x6
60x6
60x6

did slower negatives today and the felt very heavy

Reverse-grip pull-down
50x8
55x6

Shrugs BB
82.5x8
82.5x7

Db shrug
34x8

BB curl*
35x3
32x5

*This is not he regular barbell. this is a shorter one and with a thinner grip. It felt way heavier than the regular bar and it also hurted my wrists. I will NOT use this again. Worst lift of the day.

Db Hammer curl
16x6
16x5

These felt good. I love increasing weight on bicep exercises.

All in all a great workout except the bb curl.
Pull-ups felt awesome. It's true what everyone say, it's definately the best exercise for lat development. could really feel it in my lats. Soon I will be able to gert my balance in order and then I am on my way to be adding weight:)

Oh yea, didn't do deadlifts today, because my legs was killing me. had a really intense run yesterday and I could hardly walk today.
I was actually planning on doing legs/shoulders today but that was out of the question. will do legs on friday.

[Swedish dude]

Another thing, due to tennis, I will have to rearrange my split again lol.
Gonna have to do legs/shoulders on mondays, this way it will not affect my tennis performance. And perhaps help my legs too.

Mon-Legs/(shoulders*)

Wed-Chest/(shoulders*)/triceps

Fri-Back/Biceps

Have not decided where to put shoulders yet. My monday session has to be short cause I don't have much time so I might switch them to wednesday together with chest and tris.
But I willl try on monday and see how long it will take me.

[Swedish dude]

040507
all weights in kgs
(LEgs) shoulders

Damn my Quads were still aching and sore as hell from tuesdays run. I don't know what happened, I must have torn something. It did hurt bad at the end of the run. But this is insane. I have never been this sore in my quads in my life and I am an elite tennis player and have done alot of running in my days but never anything like this has happened before.

Well well pissed as hell missing a leg workout.

Did hamstrings.

SLDL
60x8
60x8
60x8

these felt good. Did low volume because I will do legs again on monday.

Rotator calf machine
80x10
80x10
80x10

BB mimitary press
40x6
40x6
40x6

LAteral raises
10x8
10x8
10x7

I know I should use the 10s. But these feel so much better and I can concentrate on form better. after all that's what matters. Will move to the 12s when I get 9 or 10 reps on these.

REar raises 6x8
6x8

[Brego]

Nice journal. Keep up the good work. Looking forward to watching your progress.

[scott_donald]

nice minimised workout...

what happened.,.. strange u would think with running it would be the hammies that were sore...

[Swedish dude]

Originally posted by scott_donald
nice minimised workout...

what happened.,.. strange u would think with running it would be the hammies that were sore...

I know I don't what happened. Today my legs felt fine and I dedided to go for a run. It felt great today and on monday I'm really gonna kill my quads.

[Swedish dude]

040509

cardio

JUst did a powerwalf for abaout an hour. Probably walked 5+ kilometers or so.
Appearently low intensity cardio burns more fat while high intensity burn alot of carbs.

I'm doing both though

[scott_donald]

as far as cardio is concerned... that is rubbish... but some prefer one or the other.. do what u prefer...

[Swedish dude]

Originally posted by scott_donald
as far as cardio is concerned... that is rubbish... but some prefer one or the other.. do what u prefer...

That's just something I read in a magazine. Also all the swedish bodybuilders always do morning powerwalks before breakfast. We don't have that many IFBBos but a few.
Omid Parsa and Olivier Adzievski. That's the ones I know. Doesn't sound very swedish do they?:) All the best bodybuilders in sweden are foreigners from poland and hungary etc. Also one very good bodybuilder who came from Iran. It's a fct all swedes have terrible genetics hehe.

Scott, would it be good for me to do a short HIIT session after my tennis practice? I was thinking eliptical sprints which will help my speed aswell as burn even more calories.
Or is the tennis practice enough?

I play each time 90 minutes. Sometimes the intensity is not as high as the other, I would say it is moderate cardio.

[Brego]

I personally like to mix up cardio. Some HIIT and sometimes 30 minutes of jogging.

[scott_donald]

think you should be fine with the tennis...

[Davesta]

Originally posted by scott_donald
think you should be fine with the tennis...

I agree. 90 minutes of tennis should be fine for cardio, even if it's not continually intense.

[Swedish dude]

040510
Legs/Abs

All weights in Kilograms conversion to 2.2 pounds


Squats
70x6 :) yes, finally broke through my plateu
70x5
70x4 dang, back to where I started but it was the third set and I didn't rest too long this time. I will try 72.5 kg and shoot for 4 reps next week. I WILL MAKE IT!!

Front Squats
45x8
45x8
Forgot how much I love this exercise. Will do it next week aswell.
I will increase weight to 47.5 or perhaps even 50 kg.
Might add a third set.

SLDL
60x8
60x8
60x8

time to up the weight on these aswell.

Leg press calf raise
140x8
140x8
140x8
awesome!!!!

WEighted crunches
35x12
35x12
35x12

Hanging leg raise
3 sets bwx14

Nice intense workout today. Happy with my first and second set of squats. front squats felt awesome. unfortunately the smith-machine was taken so I did calfs on the leg press. abs also good.

Let me tell you. This was the first time in my life I did legs on a monday and it felt incredible. I had so much energy and also more leg strength than ususal. Must be due to a weekend of rest and not played tennis the day before like I have done in the past.

On the mondays I finnis school early I will add shoulders into the mix, but when I finish late, like today, I will only do legs.

TRY DOING LEGS AS YOUR FISRT WORKOUT OF THE WEEK: TRUST ME YOU WILL NOT REGRET IT!

peace

[Brego]

Nice workout... i take it the weights you list are on kilograms?

[Swedish dude]

Originally posted by Brego
Nice workout... i take it the weights you list are on kilograms?

yep they are in kilograms. I am weak but not that weak:)

I just edited it^^^^^^^

[BigKazWSM747]

nice workout. Just dropped by to check out this journal. keep up the good work! :cool:

[scott_donald]

good workout you are getting stronger thats all that matters...

[Swedish dude]

Originally posted by scott_donald
good workout you are getting stronger thats all that matters...

That's true I guess. btw scott, have you ever done lehgs as your first workout of the week? If not, definatley give it a shot!

Tomorrow is Chest/Shoulders/triceps.
It will be interesting to see how well this goes. A new concept for me by doing shoulders together with chest/tris.

[scott_donald]

Originally posted by Swedish dude
That's true I guess. btw scott, have you ever done lehgs as your first workout of the week? If not, definatley give it a shot!

Tomorrow is Chest/Shoulders/triceps.
It will be interesting to see how well this goes. A new concept for me by doing shoulders together with chest/tris.

ye the order is not set... depend on what i have that week and done...

last week was lower heavy first this week upper light....

[Swedish dude]

Push Day(Chest/Shoulders/triceps)

040512
All weights in kgs

Flat BB bench press
67.5x4
67.5x4
70x3
Horrible, just horrible!!!

Incline Db press
24x7
24x7

Lf Dips
Bw+10x7
bw+10x6

Db shoulder press
24x5
damn, was so tired after doing chest.

BB Military press
37.5x6
37.5x6
Still massively tired in my delts.

Side laterals
10x6
10x5
crap, dissapointed as hell.

Bent-over laterals
6x8
6x8

Close-grip bench press
57.5x5
57.5x4

Really good fisrt set, felt very strong. Second set not that good.

Skull-crushers (Not counting the weight of the bar)
22.5x8
22.5x6
Good first set, not so good second set.

PUSH DAY REVIEW-

CHEST*****Bench press sucked. Thought I would do much better. I haven't done it in a few weeks, that might be why. Don't know If I should start at 70 kg next week and work my way up or
still try the 67.5 kg. Inclines went alright and dips went pretty good. felt nice and smooth..

SHOULDERS******TOTALLY SUCKED. My shoulders was so tired after chest as well as triceps so the pressing movemnets went bad. LAterls also didn't go that good. Lost strength in all shoulder moves. I will not do Shoulders together with chest again. However for a few weeks I MIGHT have to. But if I hurry my ass up to the gym on mondays I will do legs/Shoulders. Shoulders are one of my best bodyparts-if not the best- and I need to lift heavy.
Also the workout was really draining and tough.

Triceps*****Didn't go that bad at all. Increased weight on CG bench, felt hard but manageable. Skull-crushers--first set went good increased a rep from last week. second set was decent.
Triceps was tthe muscle that went the best by far.


I would not recommend a chest/Shoulder/tricep day. It's hard to keep intensity and strength at its peak. Better to split them up.
Some have great succes with it though, I guess it's just not for me.

[scott_donald]

i would sack the skulls if i was doin that day... but thts just me... but if you like them i would do the rear laterals on back day...

[Swedish dude]

Originally posted by scott_donald
i would sack the skulls if i was doin that day... but thts just me... but if you like them i would do the rear laterals on back day...

yea perhaps the skulls were unnecessary but the went decent. bump to rear raises on back day. However it wasn't those 2 isolation lifts that drained me LOL

Whenever I get the Chance, I will do Shoulders on LEg day. Much better combo.

BTW Scott If i do shoulders on monday and then chest on wednesday, do you think my shoulders will have recovered until wednesday. O rwill it affect my becnh pressing strength etc?? or will I be ok, you think?

[scott_donald]

why no swap wed and friday....

[Swedish dude]

Originally posted by scott_donald
why no swap wed and friday....

Well, this is what I used to do and like alot, but due to tennis I cant right now because of matches. I will probably due that this summer or perhaps a 4-day split, but not right now.

But do you think I will be ok anyway, considering your former 3-day split looked the same except you swapped monday and wednesdays workout.

[Swedish dude]

Originally posted by Swedish dude
Well, this is what I used to do and like alot, but due to tennis I cant right now . I will probably do that this summer or perhaps a 4-day split, but not right now.

But do you think I will be ok anyway, considering your former 3-day split looked the same except you swapped monday and wednesdays workout.

[Swedish dude]

040514

Back/Biceps
(Went to another gym and the bars was sligly thicker and felt heavier so lifts may be alittle different).

All weights in kgs


Deadlift
95x5
95x4
95x4

really hard. Couldn't hold on to the bar. I need straps

BB row
60x6
55x8
55x8
55 kgs felt way better and could do slower negatives and more controlled reps. it's weird though that different bars feels heavier/lighter etc.

Pull-downs
50x7
50x7
50x7

Reverse-grip pulldowns
55x7
55x7

Db shrugs.
35x10
35x10
35x10

BB bicep curl
35x5
35x4
35x3!!! my biceps couldn't handle a 3rd set with just 1 minute rest interavls.

semi-good workout. No real improvemnets. Don't like this gym at all. But I had to go there today for a nr of reasons.

please someone replu to my above post, wheter or not my shoulders will recover enough from mondays workout to wednesday's chest workout.

peace

[scott_donald]

still a nice workout... i find just new surroundings put me off sometimes...

[Brego]

That is a good workout. If you are getting to a weight where you can't grip the bar on deads, it is definitely time to get straps.

[Brego]

That is a good workout. If you are getting to a weight where you can't grip the bar on deads, it is definitely time to get straps.

[Brego]

That is a good workout. If you are getting to a weight where you can't grip the bar on deads, it is definitely time to get straps.

[theq]

good waorkout man!

[Swedish dude]

040517
LEgs/Shoulders

Squats
72.5x4
72.2x5
72.5x5

Felt good, I have broken through my plateu and am Increasing weight again. HAppy;)

Front Squats
47.5x8
47.5x8
47.5x6 dang. I was a lazy ass here. I know I could have made 8 reps.

SLDL
62.5x8
62.5x8
62.5x8

Smith-machine calf raise
110x8
110x8
90x15

Military press standing BB
40x6
40x6
40x6

Db side laterals
10x6
10x6
10x6

Slow and controlled



Really good intense workout.
Squats felt really good aswell as front squats. Glad I broke through my plateu.

[Brego]

Nice workout. Good job on breaking through your plateau on squats!

[scott_donald]

well done there nice lifting...

i find if i ever get stuck for too long i just add weight on... with small increses in strength its mostly mental....

[Swedish dude]

040519
All weights in kgs
Chest/Triceps
Flat BB bench
67.5x3
67.5x3
60x9
67.5x2

Incline Db bench
24x8
26x6

Db flyes
24x8
14x8
Hated these, messed up my shoulders

Close-grip bench press
57.5x3 WTF??
55x4

Db skull-crushers
14x8
14x8

Triceps dips
Bwx7

Horrible workout. Probably one of the worst Chest/tricep days I have ever had. Lost strength on bench press and alot of strength at Close-geip bench. I have no Idea why: I'm pissed off that I can't increase weigt on bench press.

Damn!!!

I probably need a week off

[scott_donald]

when was the last time u did... and whats the diet and rest been like...

[Swedish dude]

Originally posted by scott_donald
when was the last time u did... and whats the diet and rest been like...

What do you mean last time I did? You mean the last time I tooka a rest week?
In that case 9 weeks ago


Diet has been pretty good, rest also, except that I haven't slept that much the last couple of nights

peace

[theq]

i ink u should try training at 65kg and bring ur elbows in a little (kind of like power lifting gripping) and go for 4 sets of 8, this should push u up over the 70 mark after a couple of weeks

[Swedish dude]

Originally posted by theq
i ink u should try training at 65kg and bring ur elbows in a little (kind of like power lifting gripping) and go for 4 sets of 8, this should push u up over the 70 mark after a couple of weeks

yea I will try that. I wonder though if I can even manage 65 kg for 8 reps. And what do you mean bring your elbows in a little?
More of o close-grip bench press without the close-grip?

And also how come 4 sets? I usually do 3 sets, yesterday was an exception.

[scott_donald]

Originally posted by Swedish dude
yea I will try that. I wonder though if I can even manage 65 kg for 8 reps. And what do you mean bring your elbows in a little?
More of o close-grip bench press without the close-grip?

And also how come 4 sets? I usually do 3 sets, yesterday was an exception.

just do normal sets...

http://www.bodybuilding.com/fun/chesttraining.htm

[Swedish dude]

Originally posted by scott_donald
just do normal sets...

http://www.bodybuilding.com/fun/chesttraining.htm

thanx for the article scott.

btw what do you mean normal sets. You mean I shoud not do 65 kgs?

[theq]

Originally posted by scott_donald

http://www.bodybuilding.com/fun/chesttraining.htm

Nice article....

[Swedish dude]

040520

Back/Biceps
All weights in kgs

Deadlift
95x5
95x5
95x5

Pull-ups
bwx3

Pull-downs
50x10
52.5x7
52.5x7

Reverse-grip pulldowns
55x7
55x7

BB Row
55x9
55x9
55x8

BB Shrugs
82.5x8
82.5x8
82.5x8

BB Curls
35x6
35x4

Db Hammer curl
16x5
16x5


Very good workout considering I got pretty drunk the night before and only got 5 hours of sleep.

[scott_donald]

nice day there was the night out good...

[Swedish dude]

Originally posted by scott_donald
nice day there was the night out good...

Yes Actually the night out was exceptionally good. Really fun party. One of my female friends threw it. I din't even bring any alcohol to the party because I wasn't planning on drinking.

But I am a sucker on dealing with temptation. People gave drinks and beers etc. One beer here, a glass of wine there and one thing lead to another hehe.

Tonight I'm gonna have a poker tournamnet at my house, and girls are coming, so hopefully I will be able to take some pics of them half naked in my sauna.

I will post them here for ya all

[scott_donald]

ye good luck...

[Brego]

Originally posted by Swedish dude
040520

Back/Biceps
All weights in kgs

Deadlift
95x5
95x5
95x5

Pull-ups
bwx3

Pull-downs
50x10
52.5x7
52.5x7

Reverse-grip pulldowns
55x7
55x7

BB Row
55x9
55x9
55x8

BB Shrugs
82.5x8
82.5x8
82.5x8

BB Curls
35x6
35x4

Db Hammer curl
16x5
16x5


Very good workout considering I got pretty drunk the night before and only got 5 hours of sleep.

Nice workout man, especially considering you only were running on 5 hrs of sleep.

[Swedish dude]

SIDE NOTE:

Decided today that I'm gonna take this week off.
I did the Military enrollment(Which is mandatory in Sweden) yesterday and it was tough. Did both endurance tests aswell as strength test. Which basically was a deadlift and then in the same move continue doing an upright row. I scored good so in the summer of 2006 I will do military service for 10 months. It will be hard, but it will also be very exciting and fun. YES THEY WILL HAVE A GYM AT MY LOCATION:)

My point is though:) that I feel very tired and sluggish.
Yesterday was very tough both physically and mentally.
I have also been lifting weights for the last 9 straight weeks so it's probably tiem for a break. It is well needed. I have slept bad these past nights and I am still trying to catch up on sleep.
I will only do cardio sessions and tennis this week.


Will start back next week
peace

[Brego]

Nothing wrong with taking a break. So you are REQUIRED to be in the military for 10 months? Good luck with that.

[scott_donald]

breaks are good i want to take one... but i have a weeks vacation coming up for that... any way enjoy your break and wheres the photos...

[Swedish dude]

Originally posted by Brego
Nothing wrong with taking a break. So you are REQUIRED to be in the military for 10 months? Good luck with that.

Yea I do need a break this week.
Well in my case I am required to do military service since I got recruited, but not all guys get accepted. The period of service also varies from 7 months to 15 months.

All swedish men from the age of 17-48 has to go through the army enrollment by law. However not all get accepted and many don't want to join the army so they "claim" they are e.g. menatlly ill, or have injuries etc. I am a Patriot and a Swdish viking and I am gonna fight for my country:) Not that Sweden has been involved in a war the past 200 years, but still:)

[Swedish dude]

Originally posted by scott_donald
breaks are good i want to take one... but i have a weeks vacation coming up for that... any way enjoy your break and wheres the photos...

well I did take some photos but not any at the girls in bikini unfortuantely..actually there was girls in my sauna but they didn't want me to take any photos..god damn bitches, however I will post some other photos I took.. just gonna find them. wait a few mins

[Swedish dude]

pic

[Swedish dude]

another one

[scott_donald]

could they be any smaller...

[Swedish dude]

here

[Brego]

make them bigger ! :)

[Swedish dude]

here

[Swedish dude]

another

[scott_donald]

want women pics...

[Demorak]

Originally posted by Swedish dude
SIDE NOTE:

Decided today that I'm gonna take this week off.
I did the Military enrollment(Which is mandatory in Sweden) yesterday and it was tough. Did both endurance tests aswell as strength test. Which basically was a deadlift and then in the same move continue doing an upright row. I scored good so in the summer of 2006 I will do military service for 10 months. It will be hard, but it will also be very exciting and fun. YES THEY WILL HAVE A GYM AT MY LOCATION:)

My point is though:) that I feel very tired and sluggish.
Yesterday was very tough both physically and mentally.
I have also been lifting weights for the last 9 straight weeks so it's probably tiem for a break. It is well needed. I have slept bad these past nights and I am still trying to catch up on sleep.
I will only do cardio sessions and tennis this week.


Will start back next week
peace

mohahahaahahha.... serves you right I got off easy. told the shrink I cant take orders from anyone so i got my free card.

you won't get to eat much in the service that was one of the reasons I dident wanna do it.

[Swedish dude]

Originally posted by Demorak
mohahahaahahha.... serves you right I got off easy. told the shrink I cant take orders from anyone so i got my free card.

you won't get to eat much in the service that was one of the reasons I dident wanna do it.

Hehe you lazy sun of a biach:) We have so many pussies in this country:)

I got "Jägargruppsbefäl" which means I will lead a group of 8-10 men in to enemy territory and behind enemy lines. It is very physicaly demanded.

WTF are you talking about?? "Don't get to eat much"?? Are you crazy. The army food is the best food there is. Much better than schoolfood. People telle me they sometimes eat over 10'000 calories a day. They obviously burn alot of it off but ig 10'000 cals are not enough for you then something is jacked up.
The only problem is that you don't get that many meals. It is basically Breakfast,Lunch,Dinner but the servings are huge.

I Will also bring food from home for snacks.
People who don't workout ususllay end up ribbed and pretty big after 10 months in the army. This also depends on what position you get, byt in my case, it is very hard physically. I will aslo workout alot while I'm there.

It is also a great experience.
peace

[Demorak]

Originally posted by Swedish dude

The only problem is that you don't get that many meals. It is basically Breakfast,Lunch,Dinner

Exactly I would starve to death! :D

[Swedish dude]

Tuesday
040601
All weights in kgs
Chest/Triceps

Flat Bench press
65x5
62.5x5
62.5x5

Incline db press
24x7
26x6
26x5

lf Dips
bw+10x5!!!
bw+10x4!!!!!!!
Horrible

Close-grip bench press
52.5x5
52.5x3!!

Ez-bar-close-grip bench press( not counting the bar)
30x9
30x8
This one felt awesome.


What a horrible day! JUst got back from a week off, hoping that I would be stronger than before, but I actually got back weaker!
Also this morning I woke up with a really sore throat and I should probably not have worked out today. This is probabl a reason to my bad lifts.

The best lift of the day was the ez-bar clese-grip which felt great. I will definately replace the regular bar to the ez-bar. You guys should definately try it.

As you can see if you have followed my journal is that, alot of lifts have stagnated, some have decresed such as flat bb bench and close-grip bench.

And many lifts have also stagnated completely. This is due to my horrible cut where I have lost probably more muscle than fat and lost an assload of strength.
It's amazing how food effects performance. I have lost 6 kg(13.2 lbs) in just a few weeks and it feels that I have not lost that mych fat so most of it might be muscle or water. I have consumed way too few calories and especially carbs. I have mostly eaten salads etc. I play tennis alot and run alot so I still need to eat alot. I just have to make it clean. So from now on I will start eatinmg more and my diet will loook like a clean bulking diet.

I also started a creatine cycle yesterday and this together with my new diet will most likely make my lifts go up again. There's nothing worse than have to decrease weight on exercises.

May friends also comment that I look smaller than before, leaner yes but also way smaller.

I don't have that much fat right now, probably 11-12% or something now I need to add muscle and strength instead if I want to meet my goal in JAn 05'.

[Brego]

Don't worry too much about that workout. The first day after I come back after a week off I feel a little week, but I gain momentum as the week goes on. Plus, sore throats kill my workout... maybe you shouldn't havel ifted.

[Swedish dude]

Originally posted by Brego
Don't worry too much about that workout. The first day after I come back after a week off I feel a little week, but I gain momentum as the week goes on. Plus, sore throats kill my workout... maybe you shouldn't havel ifted.

yea it defiantley killed my workout. I coughed constantly and it felt harder to breath. I am planning on working out back/biceps tomorrow but if I don't feel well tomorrow I will move that workout to thursday instead.

Yea I'm sure there were several factors that came into play.
Main cause was my illness, also the week off, my diet etc.

[Swedish dude]

well, as you can see I haven't posted in my journal because I have not worked out. I got really sick on wednesday, high fever, cold, cough etc. I am still sick. I take antibiotics and cough medicine, and I am not allowed to do any exercise next week either. I am really pissed and definatley regret I took last week off, but who would have known that I would get sick now.

So basically it will be a 3-week gap in my progress. 3 weeks god damn it!!! Everyday it feels like I am loosing strength and muscle. My appetite is gone aswell. I guess I can't do anything antil i am well again.

another misdtake I did was that I started a creatine cyckle this past monday. But today I decided to quit, since my doctor told me yetserday that I won't be able to workout next week either. So it feels like I am just wasting creatine. What's the point in taking it for two non-lifting weeks???

What do you say about the creatine issue?
peace

[scott_donald]

ye jsut stop the creatine.. hope you feel better and hoep that you recover quickly...

[Brego]

Feel better man. Just get back on Creatine as soon as you can start training again.

[Swedish dude]

Thanx guys, ye so do I.

a 3 week break is a long time but I will be an animal in the gym when I get back week after next.

[Swedish dude]

HEy, time for an update.

Thanks to the persuation skills of my mate james(meathead198) I will start the higher frequency split again. Program was created by Scott Donald.

I actually really liked it but this time I will lower volume for legs. total of 6 sets/week for quads that is.

I will do:
day 1-Upper Heavy
Day 2-Lower Heavy
DAy3-off
DAy4-Upper Light
Day 5-Lower Light
Day6-off
Day7-off

Heavy days will be performed with 4-6 reps.
Light days will be performed with 10-12 reps or 8-10 I have not decided yet.

What Would you recommend on the light day. I know Scott Donald used 12-15 but that is too high for me.

Right now I believe 10-12 is better than 8-10 because there is a bigger difference from the 4-6 range.

I am still unsure.
The Ideal hypertrophy range is 8-12 so would it matter if i did 8-10 or 10-12?
Please come with suggestions

[scott_donald]

sounds good i did a new version which i liked better... dont know if u saw... but its more strength adn hypertrophy sides...

[meathead198]

Ill post up my suggestions for your split, see how u like them:

Upper strength: all 4-5 sets of 3-6reps
Bench
Military press
Pullups
Some arm work if you want, only 1/2 sets though

Lower strength: all 4-5 sets of 3-6reps
Squat
Dead
SLDL
Some calf work if you want, again 1/2 sets


Upper hypertrophy 2/3 sets of 8-11 reps
Incline bench
Cable crossover/dips
Skulls
Side laterals
Bent over rows
Chins
Shrugs

Lower hypertrophy 2/3 sets of 8-11 reps
Front squat
Crunch
Leg curl
Calf press
Good mornings

I kept the quad volume low, to ensure they're not fried for tennis. Obviously, all sets non failure. Up weight when needed. And good luck w/ ur goals.

[Brego]

Hey swedish, I will be starting a program like that next week as well. On my heavy days I will be going 4-6, and on my light days I will be going 10-12 reps.

[Swedish dude]

Originally posted by scott_donald
sounds good i did a new version which i liked better... dont know if u saw... but its more strength adn hypertrophy sides...

Scott where is that program? In your journal?

Yea I also want to do strength and hypertrophy days.

[scott_donald]

Originally posted by Swedish dude
Scott where is that program? In your journal?

Yea I also want to do strength and hypertrophy days.

ok since you are asleep i thought i would find this for you...

rem this was based on a weaker pull so i put a few ors in...also i did a few supplementary stuff when i felt like it - cuban rotations... abs... grip work...

upper heavy...

incline bench 5x3
bb row 5x3
push press 5x3

lower heavy...

power clean 5x3
deads 5x3
sldl 5x3 or Power shrug

upper light...

incline bench 2 x 10
lf dips 2 x 10
1 arm rows 2 x 10 or chins
bb bent over rows 2 x 10
military press 2 x 10
side laterals 2 x 10
cg bench 2 x 12 or 20
bb curls 2 x 12 or 20

lower light...

squats 2 x 10
front squats 2 x 10
jump squats 2 x 10
power shrugs 2x10
deads 2 x 10
sldl 2 x 10
calves 3 x 10 or 20

if i have lost u then let me know...

[Swedish dude]

Originally posted by scott_donald
ok since you are asleep i thought i would find this for you...

rem this was based on a weaker pull so i put a few ors in...also i did a few supplementary stuff when i felt like it - cuban rotations... abs... grip work...

upper heavy...

incline bench 5x3
bb row 5x3
push press 5x3

lower heavy...

power clean 5x3
deads 5x3
sldl 5x3 or Power shrug

upper light...

incline bench 2 x 10
lf dips 2 x 10
1 arm rows 2 x 10 or chins
bb bent over rows 2 x 10
military press 2 x 10
side laterals 2 x 10
cg bench 2 x 12 or 20
bb curls 2 x 12 or 20

lower light...

squats 2 x 10
front squats 2 x 10
jump squats 2 x 10
power shrugs 2x10
deads 2 x 10
sldl 2 x 10
calves 3 x 10 or 20

if i have lost u then let me know...

hehe thanx scott, but I actually found it on page 26 I believe in your journal. Looks solid I will probably do 8-10 reps on hypertrophy days and base it on 10 reps.

thanx man

[Swedish dude]

what's up!
My new program will be a mix of meathead's younglifter's scott's, and ofcourse the forgotten Davesta:)
Small changes might be made for various reasons later on.

It looks like more work than it is. It is not high volume. it is lower than DFHT and many others. I'm am still in the MAX-OT parameters with 6-9 total sets. lower even on biceps and triceps.
No workout will exceed 18 sets. More like 13-18 sets.

Total number of sets for all muscles for the week:
Chest:8-9
back:8-9
Quads:6-7
Hamstrings:4
Shoulders:8
Triceps:4
Biceps:4

This will not be overtraining since volum isn't high and I will not reach failure. I am hoping for some gains in strength aswell as size.

MONDAY: UPPER BODY - STRENGTH
Flat Bench Press* 2 X 3-5
Incline BB Bench/lf dips* 2 X 3-5
Pull-ups* 2 X 3-5
BB row* 2 X 3-5
Military press 2 X 3-5
Side laterals 2 X 4-6
Close-grip bench press(ez-bar most likely) 2 X 3-5
BB curls 2 X 4-6

TUESDAY: LOWER BODY - STRENGTH
Squat** 3 X 3-5
Hang clean 3X3
Deadlift 3 X 3-5
SLDL** 2 X 3-5
(possible 2 sets of calf work)

WEDNESDAY: OFF

THURSDAY: UPPER BODY - HYPERTROPHY
Incline Db press 2 X 8-10
Lf Dips/ flat db press 2 X 8-10
Pull-downs 2 X 8-10
1-arm db rows 2 X 8-10
Seated Db shoulder press 2x 8-10
Rear lateral raises 2 X 8-10
Skull-crushers 2 X 8-10
Db hammer curls 2 x8-10
BB/Db Shrugs 2-3x8-10
Forearm work

FRIDAY: LOWER BODY - HYPERTROPHY
Front Squats 3 X 8-10
Jump Squats*** 3 X 8-10
Leg Curls 2 X 8-10
Good Mornings 2x8-10
Calf raise 2 X 10-12 reps
Crunches 3x10 supersetted with
Hanging leg raises 3x10

*The number of sets for these exercises marked with a *, will depend on the nr of reps performed.
If I only do 3 reps, I will add a set. However I will only do it for one of the exercises for chest and back. Meaning the total nr of sets for chest and back will not exceed 5 sets. So anywhere from 4-5 total sets.

**Might do 4 sets insted of 3 for Squats and 3 sets instead of 2 for SLDL all depending on the nr of reps.

***Jump squats. not sure how to perform these but i was figuring they will be good for my tennis and flexibility.

[Davesta]

The new program looks cool. There's loads of us using this type of program now! Lets hope it works well :)

[Swedish dude]

Originally posted by Davesta
The new program looks cool. There's loads of us using this type of program now! Lets hope it works well :)

yea the program is also an inpiration from you aswell:) I really like the strength and hypertrophy thing.
It seems to work well for you, and I hope it works well for me too.

peace

[Brego]

Nice workout you have listed tehre Swedish. you are right, it is very similar to mine. I see some things I'd like to add to mine.

I want to add something to my upper light day that directly targets the triceps.

I would also like to add something that targets the rear delts one of the days.

Forearm work will be added to my routine as well I think.

[Younglifter14]

nice program, looks familiar :D

good luck with the program, you will defiantly like it.

Young