Also: Lifting weights 2013

Also: I gained 30 kilo

Part of:

Old workout journal!

After compartment syndrome was fine I started lifting again 2012. Pain is a lifestyle but there are limits.

In 2012, along with lifting in general, I focused on 3 spots I wanted stronger: grip and lower back (rack pull in the spring, deadlift in the autumn) and front deltoideus (bench press). However I got stronger in all lifts.

All lifts are in kilo.


I knew from start brachialis muscles were easily bruised since I've done light curls as a rehab exercise for several years and continued this routine during the spring. What I did not know was that one shoulder would go on a strike. The plan was using the inner and outer cable rotation machine alternating light rotations with ordinary training (on different days). This did not suffice. For the first time I now got an aching shoulder which has taken a lot of light rehab exercises to get it going again. Ironically it was not on the heavy lift day (bench press) the aching came, but in fact while doing outer rotations as a shoulder maintenance exercise (I had never previously injured a shoulder).

After all this, in the autumn, I stumbled upon a bench press tutorial (on Youtube!) that for the first time made me start using arched back, as well as a narrow grip and elbows almost along the sides of the body. This form worked - and for the first time I could press until exhaustion, where deltoideus did not hurt! My first good bench press workout was in fact a very deep experience - even life-changing. Pressing until gasping for breath started an inner process where various memories came up to conscious level. So it turned on the mind. Very much like Sven Lindqvist wrote in his book.

In 2012 for the first time in my life recovery from lifting started functioning, but broke down again in December from exhaustion. I have been in a deep kind of stress condition all my life that made belly, immune system, and recovery from working out not work properly. And 2012 I had been catching up on sleep. So I could go to the gym more often than anytime previously. But towards the end of the year I got very exhausted and eventually crashed.
All together 2012 is the most sport I've ever done. Averaging on three long gym sessions a week during the spring, and three long plus one short in the autumn is much harder than three soccer sessions.

The warmup has 2012 been anything from 1 to 15 kilometers walk or one hour of rowing machine. After the worst leg sessions I've found exercise bike or the rowing machine to be the best warmdown.

Parallell to the gym I was walking 15-30 kilometers per week between February and June 2012. This is because of structural problems due to weight gain. The calves were now the main problem after the latest weight gains. In May I started walking much longer - up to 13 kilometers straight - and in June I did this even more often as a part of a diet. This diet was new to me, I ate 1/3 fruit, 1/3 greens and 1/3 ordinary food. I continued heavy lifting all the while and I continued getting stronger. So while I was spending 6 hours a week in the gym, I was also doing 5 hours a week of walking, rowing machine etc. The outcome was that I did not loose weight - but I gained strength. Not until the next month - when quitting lifting to do moving - did I loose weight. I then thought the calves were fine after all the walking but they proved sore still and stayed sore and spasming all through the autumn.
The shoes I used for walking on gravel paths.

I used a (standard powerlifting) belt when lifting the heaviest weights 2006-2010 but not now. There has never been straps, wraps or suits in my training.

Supplements I took 2012:
*egg protein, casein (muscle building blocks)
*vitamin C (antioxidant)
*magnesium & vitamin E (stretch marks/compartment fascias)
*mangan (immuno defense)
*Omega 3
*Ginkgo biloba (not sure why but found a brand I wanted to try)
*cupper (not sure why but think I have a deficiency)
*whey protein bars when waking up hungry in the middle of the night
All of these are taken intuitively as opposed to scheduled.
More:

I decided to call lifts with arms bent Side lifts - and with straight arms Lateral raises.

Dumbbell exercises always mean Left+Right arms. I'm only 70% right-handed and after a few sessions in the beginning both arms were as strong.


New personal bests 2012:
Deadlift 190 kilo

Squat 145 kilo

Bench press 110, 105 pretty

Narrowgrip pulldown
20*65

Goodmornings
30*20
20*40

Deadlift
5*130
3*170
3*170
3*170

Dragonflags
2, non strict

Week


Bench press
8*60
5*77.5
3*85
3*90
2*90

Narrowgrip pulldown
10*80
10*80

Back raises
20
20

Squat
10*40
10*70
10*80

Most exhausting workout I've ever done but must have been because of circumstances, and not very heavy or many sets.

Week


Deadlift
1*120
1*130
1*140
1*150
1*160
1*170
1*180
1*190
1*180

-

Barbell curl
10*30
10*35
10*40
10*45

Back raises
20
20

Cable row
10*50
10*50

Leg press
10*130 on sled
10*180
10*225

Squat
8*100
3*120
3*120
3*120

Week


Bench press
12*65
3*80
1*90
1*95
1*100
Food break
1*90
1*95
1*100
1*105
1*110 minus lockout
1*110 minus lockout

-

Rack pull
15*120 kilo
8*160
#%&#%&#% (censored swearing at psycho nicking the bar)
8*140
6*180
6*180
5*180

Week


Bench press
6*70
6*75
6*80
6*85
6*85
6*85

-

Deadlift
4*80 kilo
4*120
4*150
4*160
4*160
4*160

-

Bench press in the curl rack srs
3*55

Bench press Smith (only one bench in gym)
3*65
3*75
3*85
3*90

Bench press
1*95
1*100
1*105
1*110

Back raises
15*bw+15kilo
15*bw+15kilo

Lats pulldown
3*70

Deadlift
1*140
1*160
1*180

Week


Deadlift
1*130
1*140
1*150
1*160
1*170
1*175
1*180
1*130
1*150
2*160

Dumbbell bench press
25*20 kilo db's
10*28
10*28
10*28
10*28

-

Squat
1*60 kilo
1*70
1*80
1*90
1*100
1*110
1*120
1*130

Barbell curl
10*20 kilo
10*30
2*50
3*50

Military press
10*20 kilo
10*30
10*30

Bench press Smith
25*45 kilo

-

Bench press
10*70
1*80
1*85
1*90
1*95
10*60
1*60
1*70
1*80
1*90
1*95
1*100
1*105

Deadlift
1*130
1*180

-

Deadlift
5*100
5*130
6*140
6*140
6*140

Week


Bench press
5*50 kilo
5*85
5*85
5*85
5*85

-

Squat
10*40 kilo
10*60
3*100
1*120
1*130
1*140
1*145

-

Deadlift
10*100 kilo
2*130
1*170
1*190

Crunches 100

Straight arm pulldowns
10*25kilo
10*25
10*25
10*25

Lateral traction,a pulldown machine
10*30 kilo
10*40
10*50
10*60
10*70
10*80
10*90

Week


Back raises
30
30

Rack pull
10*140
9*160
6*180

Biceps curl
10*40
10*40
10*40

-

Bench press
12*50
12*70
12*70
12*70

-

Back raises
30
30

Squat
3*60 kilo
3*80
3*100
3*120
3*120
3*120
3*120

Barbell curl
10*40 kilo
10*40
10*37.5

Straight arm cable pulldowns
10*20 kilo
10*25
10*25

-

Bench press
2*60kilo
2*80
2*85
2*90
1*95
1*100
2*80
2*90

Crunches
40
30*BW+15kilo
30*BW+15kilo
30*BW+15kilo

Week


Barbell curl
10*35kilo
10*40
8*40
10*40

Straight arms overhead barbell raises
10*20kilo
10*20

Narrowgrip benchpress
20*40
15*50
7*70

Pec-dec
10*40kilo

-

Deadlift
3*115
12*140
1*160
1*185

-

Bench press
20*60kilo
4*80
5*80
5*80
5*80
5*80

Week


Squat
10*40kilo
10*70
10*90

Cable row
10*50
10*50
10*50

-

Bench press
1*40
1*50
1*60
1*70
1*80
1*90
1*95
1*96
1*97.5
1*100

Back raises
20
20+15kilo
20+15

Dumbbell press
30*15
20*17.5

Barbell curl
10*35
10*40

-

Bench press
10*60
6*80
6*80
6*80
6*80

-

Deadlift
20*80 kilo
8*130
8*130
8*130

Crunches +15 kilo
34
50

Pushups
30

Lats pull 20*70 kilo

Week


Curl
30*9 kilo
30*9

-

Bench press
1*50
1*60
1*70
1*80
1*90
1*92.5
1*95
1*70
1*80
1*90

-

Deadlift
10*100
8*130
4*140
3*150
2*160

Bench press machine
1*50
1*60
1*70
1*80
3*90

Straight arm overhead raises
10*20
10*20

Press behind neck (pre/hab)
20*20
20*20

-

Squat
10*60 kilo
10*100
10*100

Barbell curl
10*35kilo
10*38
10*38
10*38

Bench press
1*70 kilo
1*80
1*85
1*90
1*95

-

Bench press
10*60kilo
10*70
10*70
10*70
10*70
10*70

Back raises
20
20
20
20

Rack pull
5*140
5*160
5*160
4*160

Week


Bench press
6*40kilo
6*50
6*60
6*70
6*75
6*80
5*80
5*80

-

Lats pulldown
30*50kilo
10*80
10*80

Dumbbell curl
5*20kilo
10*20
10*20

Back raises
10
20
30

Crunches
100
100

-

Back raises
30

Barbell row
15*65kilo
10*75
10*75
10*75

Squat
10*60kilo
10*60
10*60
10*60
10*60

Deadlift
1*130kilo
3*130
3*130
3*130
3*130
3*130
3*130

-

Bench press
10*40kilo
10*50
8*70
6*80
3*85
1*82.5
1*87.5
1*90
1*90
10*70

-

Squat
10*50 kilo
10*60
10*80
6*100

Rack pull
5*130 kilo
3*160
2*170
2*170

Bench press
10*60 kilo
3*75
2*80
1*85
1*87.5
1*90

Abs machine
20*50 kilo
10*65
10*65

-

Bench press
30*20 kilo
20*40
10*60
10*70
6*75
3*80
2*85
1*87.5
10*60

Military press
10*20 kilo
10*30
9*35

Goodmornings
25*30 kilo
25*30

Cable row
10*50 kilo
10*50
10*50

Cable pulldowns to chest
10*80 kilo
8*90

-

Squat
15*40 kilo
15*50
15*60
15*65

-

Bench press
30*20kilo
10*40
10*50
10*60
8*70
6*75
6*75
6*75

Barbell curl
10*30kilo
10*30kilo
10*30kilo
10*30kilo
10*30kilo

Lateral raises
20*4kilo

Power clean
2*60kilo

Deadlift
1*120kilo

Back raises
12*BW+20kilo

Week


6 kilometer rowing machine average 145W
Kettlebell 34kilo swinging couple minutes
Weirdest exercise with straight arms pulling the cable down in front
10*25kilo
10*25
10*25

Below this making a difference between a real lifting session (i.e getting sweat) or a light exercise

Session
Deadlift
10*95kilo
5*125
3*155
1*175
1*180

Back raises
20

Press behind neck
20*20kilo
10*25

Military press
10*30kilo
10*30

Week


Session
Bench press
30*40kilo
20*50
15*60
9*70
3*80
2*80
2*80

Session
Cable row
20*50 kilo
5*75
5*75

Goodmornings
30*15 kilo
30*25
25*35

Dumbbell row
15*32.5 kilo
15*32.5

Barbell row
15*65 kilo
15*65
15*65

Week


Session
Bench press
40*40 kilo
6*60
6*70
6*75
6*75
6*75

Session
Rack pull
5*115 kilo
5*125
5*130
5*140
3*150
5*150
5*160

Squat
10*70 kilo
10*80 kilo
3*100

Week


Session

Bench press
25*45 kilo
10*55
10*65
8*72.5
3*80
2*80

Widegrip lat. pulldowns
10*80kilo
10*80

Comeback week


Weeks of moving - carrying heavy stuff etc...

Pushups
30
30
30
29

Session
Back raises
25
25
20

Quad extensions
30*60kilo
25*100kilo

Maintenance
Military press
50*18kilo
50*18
50*18

Biceps dumbbell curl
50*8kilo
50*8
50*8

Week


Session
Bench press
50*30kilo
20*50
8*70
8*70
8*70
___
Hungry :-/

Session
Squat
8*70kilo
8*70
8*80
8*80
8*80
8*80

Deadlift
10*80 kilo
10*80
10*80

Reverse flyes
20*5kilo db's
20*5

Barbell curl
30*25kilo
30*25

Rehab
Crucifix -> overhead straight arm adduction
30*2kilo dumbbells
30*2

Session
Bench press
30*40kilo
10*60
6*70
8*70
11*70
2*80
1*80
2*80

Military press
20*20 kilo
15*30
15*20

Ab crunch machine
30*50 kilo
30*50

Rehab
Crucifix -> overhead straight arm adduction
30*2kilo dumbbells
30*2
20*2
30*2
30*2

Session
Deadlift
10*85 kilo
10*115
5*135
3*145
1*155
1*165
1*170

Lats pulldown
15*80 kilo

Barbell row
20*70 kilo

Rehab
Dumbbell curl
30*10kilo
30*10
20*10
30*10
30*10

I took 2 kilo db's and held in a crucifix position and raised them together overhead which proved to find the most sore shoulder spot.
10*2 kilo
20*2
30*2

Week


Session
Outdoor gym:
Medium heavy log military press
20
30

Pullups
5

Bench press heaviest log
30

Indoor gym:
Bench press
10*60kilo
10*70
1*80
1*82.5
1*85
1*87.5

Narrowgrip cable pulldowns to chest:
15*70kilo

Barbell curl
15*30kilo
15*30

Session
Back raises
25*bodyweight rapid
25*bodyweight rapid

Belly machine
30*50kilo

Squat
10*50kilo rapid
10*80 rapid
1*100 rapid
1*110 rapid
1*115 rapid
1*120
1*125
1*130
1*135

Pecdec
30*50kilo
20*50

Specifically shoulders
Side lifts
30*8kilo db's
30*8

Military press
50*18kilo bar
50*18
50*18
50*18
6*40
10*40

Week


Session
Back raises
15*15kilo
15*15
15*15

Squat
5*50kilo
5*80
5*100
1*120
1*130
1*132.5

Session
Bench press
30*30kilo
20*50
15*60
15*60
13*60

Side lifts
10*10kilo
15*10

Shoulder rehab
Shoulder press
50*18 kilo bar
50*18

Session
Shoulder press on outdoor gym
Military press
50*Medium log
30*another medium log
5*heaviest log

Deadlift
10*100 kilo
15*100
15*100
11*100

Session
Squat
10*70kilo
10*90
4*100
2*110
1*120
1*125
1*130

"Vertical Traction" machine kind of lats pull
100*30kilo

Bench press machine (sitting)
25*50kilo

Bench press Smith
30*30kilo
22*50
5*70

Shoulder rehab
Military press
30*18kilo bar
50*18
50*18
50*18

Week


Elbow maintenance
Dumbbell curl
30*8kilo db's
30*8
30*8
30*8

Shoulder rehab
Shoulder press
100*5kilo dumbbells
100*5
77*5
100*5

Chin-ups 6

Shoulder rehab
Shoulder press
58*5kilo dumbbells
100*5
100*5
100*5
100*5

Shoulder rehab
Shoulder press
100*5kilo dumbbells
100*5
89*5

Elbow maintenance and shoulder rehab
5kilo dumbbell alternating curl 5 minutes

Log press (outdoor gym) Medium size logs (20-30kilo)3 sets

Shoulder rehab
Dumbbell shoulder press
50*5kilo db's
70*5kg's
80*5

Week with only rehab


Session
I took a 15 kilo bar and put myself in the leaning back raises stand with my chest-up and put the bar over the chest and did rotations, 15 complete rotations times two.

Ab crunch machine
10*60kilo
10*70
10*70

Powercleans
10*60kilo

Pecdec
10*50kilo
10*50
10*50
10*50
10*50

"Vertical Traction" machine 30kilo (shoulder rehab) 2minutes?

Bench press machine 25 kilo ~1minute

Session
Back raises
15*bodyweight
15
20 rapid
20 rapid

Dumbbell row L+R
30*30kilo
10*40
10*40

Rack pull
15*130kilo
7*150
5*170
4*180
1*190

Shoulder rehab
Dumbbell shoulderpress
20*7,5kilo
40*7,5
40*7,5
51*7,5
50*7,5

Session
Lats pulldown
20*48kilo
10*75
4*96
4*96
4*96
4*96

Barbell curl
30*20kilo
8*40
6*40
2*50kilo

Front Barbell lift overhead
10*20kilo
10*20kilo

Week


Shoulder test
Lateral raises
10*5kilo db's

Side lifts
15*10kilo db's

Military press
30*20kilo
10*30kilo

Seated cable row
20*54kilo

Barbell curl
2*50kilo

Status = shoulder semi-wrecked

Session
Pecdeck
20*40kilo

Crunch machine
20*50kilo
20*60
18*70
3*80
10*70

Squat
10*60kilo
10*80
6*100
1*120
1*122.5
1*125
1*127.5

Dumbbell curl
30*8kilo
30*8
30*8
30*8
30*8

Session
Dumbbell curl
50*8kilo
30*8

Back raises
15*bodyweight
10*20kilo
15*30
15*30

Bench press
50*20kilo
1*60 - ouch

Cable Pulldowns to chest
10*80kilo
5*90
4*100

Powercleans
5*50kilo
1*60
1*70
1*70
1*60
1*60
1*60
1*60
1*60
1*60
1*60
1*60
1*60
1*60

Leg press
20*sled+90kilo
10*sled+150

Therapeutic shoulder exc
Dumbbell rotations with near straight arms (crucifix), not shrugs. Probably just made this movement up.
30*4,5kg db's
30*4,5
40*4,5

Dumbbell shoulderpress
40*4,5kilo
40*7,5

Week


Session
Deadlift
5*100kilo
5*110
5*130
2*150
1*160
1*167.5

Concentration Curl
20*13kilo
25*13

Session
Crunch machine
35*40kilo
25*50
15*60
10*70
15*70
10*70

Calf press Smith
30*115kilo
20*135
20*155

Front Cable pulldowns
10*70kilo
4*100
4*100

Bench press (diagnostic)
10*30kilo
2*50
1*60
1*60

Biceps curl barbell
10*35kilo
10*40

Lateral raises
10*10kilo db's

Session
Rack pull
20*110kilo
5*150
6*150
2*160
1*180

Barbell row
20*65kilo
10*80

Reverse Dumbbell Flyes
10*12.5 kilos
10*12.5
10*12.5

Powerclean
7*50kilo
1*70
1*70
1*70
1*70

Shoulder press
4*15 kilo db's

Squat
10*70kilo
10*90

Week


Session
Squat
10*70kilo
5*100
4*100
5*100

Military press
10*20kilo
12*30
5*35

Barbell curl
10*35kilo
10*40

Dumbbell curl
50*10kilo
50*10

Session
Bench press
20*30kilo
10*50
11*60
5*70
2*75
3*77.5
1*80
1*80
1*82.5

Barbell row
20*65 kilo
3*100
1*100

Dumbbell row
5*40kilo
5*40

Below this 4-split
1 chest & triceps
2 legs
3 back
4 the rest

Session back belly n biceps

back raises
20*bw
15*25kilo
15*35

ab crunch
20*50kilo
10*70
10*70

biceps curl dumbbells per arm
238*7kilo (yes really - lightweight is a kind of maintenance exercise)
16*15kilo

biceps curl barbell
10*35kilo
10*40

Session legs
Squat
20*30kilo
10*70
4*90
2*110
2*110
1*120
1*120
1*110

Dumbbell Curl
6.5 kilo 300reps per arm (Wash your sins)

Session chest - triceps and shoulders
Bench press
4*50kilo
4*50
4*55
4*60
4*65
4*70
4*70

Dumbbell bench press
12*20kilo db's
11*20
6*20

Dumbbell flyes
10*10kilo db's
10*10kilo db's

Lateral raises
10*10kilo dumbbells
10*10

Upright cable row (to chest not chin)
25*50kilo
25*50
25*50

Front Barbell raises overhead
10*15kilo
10*15kilo

Barbell press behind neck
6*20kilo
10*20

Week


Session 'the rest'
Crunches - not so high
200
100
100

Crunch machine
25*50kilo
7*70
11*70

EZ curl
6*28kilo
10*30.5
10*33
10*33
15*33

Hammercurl L+R
25*10kilo

Concentration curl L+R
5*15kilo
5*12.5
6*10
6*10
12*10
10*10
10*10
12*10
12*10
10*10
Warmdown 7kilo 4 minutes (alternating ...............partial....... curls)

Calf raises smith
10*65kilo
20*115
25*165

Session back & grip
Back raises
30*BW
30*BW

Lats pulldown
20*60kilo
4*90
4*90
1*100

Barbell row
10*60kilo
4*90
4*90

Rack pull
6*140kilo
5*150
2*160
1*170
1*180

Cable pulldown to chest (narrowgrip)
10*80kilo
4*100

Reverse flyes
10*8kilo dumbbells
10*10
10*10

Cable row
25*50kilo
5*70

Session legs
Legcurl
30*40kilo
15*60
10*70

Leg extensions
30*70kilo
?*90
20*100 the machine wasn't built for this and snapped. The peg I set to my notch slipped and it made a noise, I hope it will work next time.

Deep squat
10*60kilo
10*80
4*100
2*110
1*110

Week


Session chest & tri
Dumbbell flyes
10*10kilo dumbbells
10*12.5
10*12.5

Barbell Bench press
30*21kilo
10*41
4*51
6*51
10*51
12*61
11*61
10*61
7*61

Sitting Barbell Tricep Extensions
20*21kilo
10*26
20*21
20*21
14*21

Bench press Smith
1*55
1*60
1*65
1*70
1*75
1*80

Week with a cold


Session 'the rest'
Ab crunch machine
40*30kilo
15*50
10*60
15*60
15*60

Cable Internal rotation
20*10kilo L+R
20*10

Cable External rotation
20*5kilo L+R
20*5

Biceps dumbbell curl
15*12.5kilo L+R
15*17.5
10*20
30*9
30*9
30*9
30*9
30*9

20 kilo kettlebell swinging a couple of minutes

5 kilo medicine ball throwing a couple of minutes

Session back & grip
Rack pull
12*121kilo
9*141
3*151
4*151
3*161

Deadlift
5*121kilo
1*141
2*141

Lats pulldown
10*60kilo
10*70
10*70
1*100
1*100

Back raises
27*BW
20*BW

Session legs
Leg press
10*105kilo+sled
10*105+sled
10*125+sled
10*160+sled
10*180+sled
10*200+sled

Week


Session chest & tri
Bench press
13*41kilo
23*51
15*61

Cable flyes
10*10kilo

Dumbbell flyes
10*10kilo dumbbells
10*10
12*10
15*10

Lying Barbell Tricep Extensions
10*21kilo
10*21
10*21
10*21
15*21

Session 'the rest'
Press behind neck
42*21kilo
10*31
10*41
10*41
10*41

Shrugs
30*27.5kilo(total - not dumbbells)
30*27.5
30*27.5

Ab crunch machine
25*30kilo
10*50
12*50
10*60
2*70
30*40

Biceps curl barbell
15*31kilo
10*35
10*37.5
10*37.5

Biceps curl dumbbells
30*10kilo L+R
30*10
30*10

Week



Session Back
Back raises
13*BW
12*BW+15kilo
10*BW+25
10*BW+25
10*BW+25

Lats pulldown
10*70kilo
10*80
3*90
3*90
3*90

Session Legs
Quad extensions machine
25*50kilo
11*60
?*70
15*80
24*90
17*100

Power clean
5*40kilo
4*50

Week


Session Chest & tri
Bench press
10*31kilo
10*41
10*51
9*60
6*70
3*70
1*70

Dumbbell bench press
30*12.5kilo db's

Session "The rest"
Ab crunch machine
25*35kilo
10*50
10*50

Hamstrings machine
15*55kilo
15*55
15*55

Calf raises Smith
25*98kilo

Cable internal rotations
15*10kilo
15*10
15*10

Cable external rotations
15*3.75kilo
15*5
15*5

Session back
Rack pull knee height (not below)
10*111kilo
10*111
20*111
3*131
5*131
6*131
3*151
3*156
4*156
1*166

Barbell incline bench pull
10*51kilo
10*51

Dumbbell row
12*38kilo L+R

Power clean
2*51kilo
1*51kilo

Clean and push-press
1*51kilo
1*51

Session legs
Leg press weighted sled
30*50kilo+sled
10*100kilo+sled
10*150+sled
10*150+sled
10*190+sled

Quad extensions
20*95kilo

Calf raises
20*70kilo on a stupid lever bar machine
10*68kilo smith

Hang clean
2*60kilo

Week


Session Chest + tri
Bench press
10*45kilo
10*65
7*70
2*70

Lying Barbell Tricep Extensions
5*21kilo
10*21
10*21
10*21

Sitting Overhead Barbell Triceps Extension
10*21kilo
20*21
20*21

Session "The Rest"
Dumbbell curl
25*12 .5kilo
10*20
10*20

Ab crunch machine
30*20kilo
10*40
10*40

Press behind neck
10*41kilo

Session Back
Deadlift
10*81kilo
10*101
10*121
3*141

Reverse flyes
7 kilo dumbbells *10
7 kilo dumbbells *10
7 kilo dumbbells *10

Lats pull wide grip
30*50kilo
7*80

Week


Session Legs
Full Squat
10*61kilo
10*81
4*101
5*101

Cable Internal Rotation
41*6kilo
20*10

Cable External Rotation
30*2.5kilo
20*5

Session Chest + tri
Wide-Grip Barbell Bench Press
20*51
3*71
3*71
3*71
3*71
20*41

Standing Overhead Barbell Triceps Extension
10*21
10*21
10*21

Laying Barbell Tricep Extensions
10*21
10*21
10*21

Session "The Rest"
Concentration curls
30*13kilo right
27*13 left

Standing Barbell Press Behind Neck
12*38kilo
15*38

Barbell Curl
15*38kilo
15*38

Low crunches feet down
74
75

Week


Session Back, hamstrings, grip
Hyperextensions (Back Extensions)
Bodyweight 25
20

Seated Cable Rows
20*50kilo

Bent Over Barbell Row
50*41kilo
20*61
20*71
10*81

Barbell Deadlift
10*121kilo

Session Legs
Barbell Full Squat
10*41kilo
10*51
10*61
10*71
10*81

Session Chest and triceps
Wide-Grip Barbell Bench Press
100*15kilo
60*35
19*55
2*65
2*70
3*60
17*35

Session "The rest"
Dumbbell Bicep Curl
Right arm
32*13kilo
30*13
Left arm
29*13kilo
25*13

Low crunches with legs down
80
127

Week


Session Back
Quad Extensions
7*90kilo

Barbell Deadlift
6*101kilo
8*101
3*121

Wide-Grip Pulldowns Behind The Neck
10*60kilo
17*60

Seated Cable Rows
10*50kilo
10*50

Hyperextensions (Back Extensions)
Bodyweight 17
20

Session Legs
Barbell Full Squat
17*41kilo
10*61
6*81
10*81


The "20 kilo" bars actually weigh 21 kilo on my gym while the plates are very accurate. However the best bar (that has most grip left) is a short bar that weighs 15 kilo (officially 12) on my gym. I also sometimes exercise with other bars that weighs 6 and 7 kilos and two "15 kilo" plates that together weigh 31 kilo. I also have dumbbells with removable plates. Hence odd numbers. The EZ bar on my gym is only 8 kilo. The Smith bar is 15. First I weighed the heaviest dumbbells on my gym and found they are a few kilos short of 40 but then I realized the floor was slightly uneven, went back with the scale and re-weighed them on an even surface and they were compoletely accurate.