The house of biceps.

**Huskarl** · 11-06-2012, 08:37 AM

DOH deadlift, no belt 4 * 90 kg, 4 * 110 kg, 4 * 110 kg, 3 * 125 kg, 3 * 125 kg, 3 * 145 kg, 3 * 145 kg, 3 * 145 kg, 3 * 145 kg, 3 * 145 kg
Paused benchpress, mediumgrip 5 * 65 kg, 5 * 77,5 kg, 4 * 90 kg, 4 * 90 kg, 3 * 97,5 kg, 3 * 97,5 kg, 2 * 105 kg, 2 * 105 kg, 1 * 110 kg, 1 * 110 kg, 2 * 105 kg, 2 * 105 kg, 3 * 97,5 kg, 3 * 97,5 kg, 10 * 90 kg, 12 * 80 kg, 15 * 60 kg
Deadlift from box, no belt 5 * 110 kg, 4 * 125 kg, 4 * 125 kg, 3 * 145 kg
DOH deficit deadlift, no belt 2 * 110 kg, 2 * 110 kg, 2 * 110 kg, 2 * 110 kg, 2 * 110 kg

Rear delt row, dumbell 12 * 16 kg, 10 * 21 kg, 12 * 21 kg, 12 * 21 kg, 12 * 16 kg
Abwheel on knee 12, 12, 13, 8
Lateral raise 12 * 6 kg, 12 * 6 kg, 12 * 8 kg, 12 * 8 kg, 10 * 5 kg
The plank 45, 45, 45, 45, 45

**Huskarl** · 11-10-2012, 10:53 AM

Main movement sheiko #30
Front squat, no belt 5 * 80 kg, 4 * 95 kg, 4 * 95 kg, 3 * 112,5 kg, 3 * 112,5 kg, 3 * 125 kg PR
Squat, no belt 3 * 125 kg, 3 * 125 kg, 3 * 125 kg, 3 * 125 kg
Paused close grip bench 5 * 65 kg, 4 * 77,5 kg, 4 * 77,5 kg, 3 * 90 kg, 3 * 90 kg, 2 * 105 kg, 2 * 105 kg, 2 * 105 kg, 2 * 105 kg, 2 * 105 kg, 2 * 105 kg
Squat, no belt 5 * 80 kg, 5 * 95 kg, 5 * 95 kg, 4 * 112,5 kg, 4 * 112,5 kg, 4 * 112,5 kg, 4 * 112,5 kg

secondary movement for chest/rear delt/abs
Wide grip bench, t&g 20 * 40 kg, 20 * 50 kg, 35 * 60 kg
Abwheel on knee 15, 12, 10
Laying rear delt fly, dumbell 10 * 10 kg, 10 * 10 kg, 10 * 10 kg
Crunches 12, 12, 12
Hanging leg raises, supported 20, 15, 15

**Huskarl** · 11-11-2012, 08:48 AM

Front squat, no belt 5 * 80 kg, 4 * 95 kg, 4 * 95 kg, 3 * 112,5 kg, 3 * 112,5 kg, 1 * 145 kg PR
Paused close grip bench 5 * 60 kg, 4 * 77,5 kg, 4 * 77,5 kg, 3 * 90 kg, 3 * 90 kg, 2 * 105 kg, 2 * 105 kg, 2 * 105 kg, 2 * 105 kg, 2 * 105 kg, 2 * 105 kg

Legpress, medium stance 10 * 200 kg, 6 * 300 kg, 4 * 350 kg
Wide grip bench, t&g 12 * 40 kg, 12 * 50 kg, 45 * 60 kg pr
Clean and push press 2 * 60 kg, 2 * 60 kg, 1 * 65 kg, 1 * 65 kg, 1 * 65 kg, 1 * 65 kg, 1 * 65 kg

**Huskarl** · 02-10-2013, 05:15 AM

Going to update more.

Did bench yesterday
paused
122.5x5
122.5x5
122.5x5
140x1

t&g
110x18

**Huskarl** · 02-13-2013, 03:34 AM

Push day
bench
125x5
125x5
125x5
145x1

incline bench
90x5
90x5
90x5

latrial rise
18.5x5
18.5x5
18.5x5

latrial rise
12x20
12x20
12x20

Cablecross
20x20
20x20
20x20

triceps ext in cable
55x20
55x20
55x20

**Huskarl** · 02-16-2013, 04:27 AM

Squat: 115x5 125x5 140x5 150x5 160x5 180x1 2x1x181
Deadlift: 5x2x180
The plank: 3x20sekx40

**Huskarl** · 02-16-2013, 05:12 PM

paused bench 1x3x120 3x5x127.5 pr 1x1x150 pr
bench 1x12x120 pr
Militarypress 3x5x75
Lateral Raise 13.5x15 13.5x18 13.5x16
Pushdown 3x20x65

**Huskarl** · 02-19-2013, 06:10 PM

Squat: 115x5 140x5 150x5 160x5 170x5 pr 180x1 185x1 190x1
Deadlift 5x2x182.5

**Huskarl** · 02-21-2013, 08:06 AM

Paused bench 3x5x130 pr 152.5x1 pr 100x18
paused incline bench: 3x5x95
lateral raise: 3x5x21.5 3x20x13.5
Cable triceps ext: 3x20x60
Cable overhead triceps ext: 3x20x40
Cablecross: 3x20x25

**Huskarl** · 02-21-2013, 04:36 PM

barbellrow
125x5
125x5
125x5

Cabelrow
120x5
120x5
120x5

meadows row
50x20
50x20
50x20

seated dumbellcurl
28.5x5
28.5x5
28.5x5

scottcurl in cable
50x20
50x12
50x10

Facepull
50x20
50x20
50x20

**Huskarl** · 02-26-2013, 04:02 PM

Short paus bench: 132.5x5x5x5 140x2
military press: 77x5x5x5
Incline dumbellpress 47x5x5
Lateral Raise 16x15x15x15
CC 25x20x20x20
triset 1
rope pushdown 70x6x6x6x6x6
Rope overhead ext 50x8x8x8x8x8
dumbell overhead ext 11x10x10x10x10x10

**Huskarl** · 02-28-2013, 05:15 PM

Need to work dat ankle mobility
Squat no belt: 120x5 140x5 150x5 160x5 170x5
Squat belt: 190x1 200x1
Deadlift belt: 5x2x187.5
Calfpress: 3x20x45
Legcurl: 3x20x45
4 set of abs

**Huskarl** · 03-01-2013, 05:36 PM

Short paus bench: 3x5x135 1x1x145
Incline bench: 3x5x100
lateral raise: 3x5x23.5
lateral raise: 1x17x16.5 2x15x16.5
Cablecross: 3x20x30

Triset 1:
Rope pushdown: 72.5x6,6,6,6,6
Onearm cable overhead ext: 25x8x6x6x5x5
onearm dumbell overhead ext: 11x10,10,10,10,10

Triset 2:
Cable triceps ext: 70x6,6,6,6,6
Reverse pushdown: 40x8,8,8,8,8
Onearm pushdown 22.5x10,8,6,5,5

**Huskarl** · 03-03-2013, 07:13 AM

Killed biceps yesterday!

Barbell rows
120x5
140x5 PR
140x5
140x5

medows row:
50x10
50x10
50x5---> 40x5

Triset 1
seated dumbellcurl 26x6,6,6,6,6
Reverse curl on preacher 20x8,8,8,8,8
Onarm cable preachercurl 10x10,10,10,10,10

Triset 2
Ez curl 40x6,6,6,6,6
preachercablecurl 20x8,8,8,8,8
Onearm cable curl 7.5x7,7,7,7,7

17.5 inch biceps and 14.3 inch forearms

**Huskarl** · 03-05-2013, 04:06 PM

Benchpress: 137.5x5,5,5 150x2
Paus fu bench: 110x5,5,5
Militarypress: 80x5,5,5
Cablecross: 35x20,20,20

Triset 1:
Rope pushdown: 72.5x6,6,6,6,6
Onearm cable overhead ext: 25x10,10,10,10,10
onearm dumbell overhead ext: 11x10,10,10,10,10

Triset 2:
Cable triceps ext: 70x6,6,6,6,6
Reverse pushdown: 40x8,8,8,8,8
Onearm pushdown 22.5x9,8,8,8,8

**Huskarl** · 03-06-2013, 05:41 AM

just wake up lol

**Huskarl** · 03-07-2013, 04:19 PM

Barbell row:
120x5 145x5,5,5

Superset:
Latpulldown behind neck: 60x10,10,10
Latpulldown to chest: 60x8,8,8

Superset:
Rear delt cablerow: 50x10,10,10
Facepull in cablerow: 25x8,8,8

Triset 1
seated dumbellcurl 27x6,6,6,6,6
Reverse curl on preacher 22.5x8,8,6,4,5
Onarm cable preachercurl 20x10,10,10,10,10

Triset 2
Barbell hammercurll 47.5x6,6,6,5,5
preachercablecurl 40x8,6,6,5,4
Onearm cable curl 15x10,10,10,10,10

THHEEEM GAINZ

**Huskarl** · 03-12-2013, 01:17 AM

2013 03 08 Br�st, axlar och triceps

Benchpress 140x5,5,5 155x1 pr
Incline bench 60x5 80x5 100x5 120x3 pr
Pushpress 40x5 60x5 80x5 100x4 pr
Lateral rise 13x10 16x10 18x10
Cableross 20x10 30x10 40x10

Triset
Triset 2:
Cable triceps ext: 70x6,6,6,6,6
Reverse pushdown: 40x8,8,8,8,8
Onearm pushdown 22.5x10,10,10,10,10

2013 03 09 Ben och mage
Squat w/ belt: 180x5 200x1

2013 03 10 rygg, baksida axlar och biceps

Getting used to hook grip
Power cleans: 70x3 80x2 85x1 90x1 95x1 100x1 90x1 80x1 80x3
Latpulldown: 30x10 45x10 60x10 70x10
High cablerow: 30x10 45x10 50x10 55x10

Superset:
Facepull: 20x10 25x10 30x10
Rear delt fly: 10x10 11x10 13x10

Triset 1
Seated dumbellcurl: 27x6,6,6,6,6
Reverse curl on precher: 22.5x8,8,8,8,8
Onarm cablecurl on precher: 15x10,10,10,10,10

**Huskarl** · 03-26-2013, 02:33 AM

Week 1 of hirivs
Squat: 8x8x152,5kg
Lat pulldown: 3x50x50kg
Triset 1
concentration curls: 3x10x16
incline curls: 3x10x13
cablecurl 3x10x50

Film of the squat:

**Huskarl** · 03-28-2013, 02:33 AM

2013 03 26
Pushpress: 8x8x85
Dumbellpress: 3x10x31
Calfpress: 3x10x50
Superset:
Rear delt fly 3x10x11
Facepull 3x10x50

movie of pushpress

**Huskarl** · 04-15-2013, 03:05 PM

Squat:
185kgx5,5,5,5,5
Zombie squat:
60kgx5,5,5
lunges:
40kgx5,5,5
LEgcurl:
45x6,6,6
One arm cablerow:
30x10 40x10 55x6,6,6
lying leg raises:
bwx10,10 6x6,6,6
incline curl
13x10,10 18x6,6,6

**Teddy1231** · 04-15-2013, 06:14 PM

stay on your mission bro you are all over this, and you have a huge future ahead of you, at the size, weight, and age you are. I'm going to follow this thread for sure!!!

Add me as your friend

**Huskarl** · 04-17-2013, 11:21 AM

Shoulder/triceps/chest

Militarypress:
60x8
70x8
80x6
80x6
80x6

Jerk:
80x1
80x1
80x1
Btn pushpress
80x3
80x3
80x3

Facepull
45x10
45x10
45x10
45x10
45x10

Mousetrap with 3,5 board and blue bands
70x5
90x5
110x3
120x1
110x1

Triceps ext
40x10
50x6
50x6
50x6

Pushdown:
30x10
40x10
50x6
50x6
50x6

lateral raise
16x10
18x10
21x6
21x6
21x6

Flys
4x30
4x30
4x30
4x30
4x30

Originally Posted by Teddy1231

stay on your mission bro you are all over this, and you have a huge future ahead of you, at the size, weight, and age you are. I'm going to follow this thread for sure!!!

Add me as your friend

Thanks and i will! All support are great.

Just did

**Huskarl** · 04-20-2013, 02:25 PM

Yesterday

Deadlifts
205kgx5,5,5,5,5

GMs
20x10,10
42x6,6,6

One arm latpulldown
20x10
30x10
40x6,6,6

Shurgs
70x10
100x8,8,8

Laying leglift
bwx10
4x10
8x6,6,6

Today

Barbellcurl
32x10
42x10
52x6,6,6

Dumbell scottscurl
16x10
20x8

**Huskarl** · 04-21-2013, 08:18 AM

Paus bench
140x4,4,4,4
Paus olympic bench:
75x10 95x10 105x6,6,6
Incline dumbellpress
28x10 32x10 40x6,6,6

Superset:
Rope pushdown 25x10 35x10 45x6,6,6
Dumbell ext 22x10 28x10 36x6,6,6

Triset
Facepull 50x10,10,10,10,10
lateral raise 11x10,10,10,10,10
dumbell fly 5x30,30,30,30,30

The bench went very good today, but i am a little unsatisfied with the paus.

Movie of the bench