2-split ||Week 5|| [05.03.2012]

Week 41
Bodyweight: 79 kg - Muscle weight: 65,9 kg
Bodyfat: 16,6% - Fat weight: 13,1 kg

Monday: asdas

Rest of the week: Holiday, tenerife here I come.

			Basic Routine	05.mar	Week5
Excercises	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Squat		Cardio	(1)2x5x100kg	Cardio
Leg Press
Glute/Ham Raises			(2)3x10xBW
Calf Raises			(5)3x15xnr16
Deadlift
Bent Over Row			(3)4x6x60kg
Lat Pull-Down
Incline Barbell Bench Press	(1)3x5x62kg
Barbell Bench Press					(1)3x5x70kg
Incline Dumbbell Bench Press					(2)4x8x25kg
Dumbbell Bench Press	(2)4x8x25kg
Military Press	(3)3x8x42kg				(3)3x8x44kg
Barbell Curl			(4)3x8x32kg
Tricep Pushdowns	(4)3x10xnr.5,5
Skull Crushers					(4)3x10x32,5kg
Weigth Crunches	(5)3x10x20kg				(5)3x10x25kg

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2-split ||Week 4|| [27.02.2012]

Week 41
Bodyweight: 80 kg - Muscle weight: 66,2 kg
Bodyfat: 17,4% - Fat weight: 13,6 kg

Monday: Finally! I got the technique correct! Now I can start squat heavy without using my back halfway trough, they key here was to use your glute and hamstring when your pushing up insted of your back. Felt really good, hehe, time to see how much I'am able to gain without a new platue.

Firday: Yeah buddy! Now I did perfect deadlift as well! I am so happy right now, hehe. Time to gain, gain, gain and gain some more!

			Basic Routine	27.feb	Week4
Excercises	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Squat	(1)2x5x98kg	Cardio		Cardio
Leg Press					(2)2x10xnr18
Glute/Ham Raises	(2)3x10xBW
Calf Raises	(5)3x15xnr15,5				(5)3x15xnr15,5
Deadlift					(1)2x5x120kg
Bent Over Row	(3)4x6x55kg
Lat Pull-Down					(3)4x6xnr11
Incline Barbell Bench Press
Barbell Bench Press			(1)3x5x70kg
Incline Dumbbell Bench Press			(2)4x8x25kg
Dumbbell Bench Press
Military Press			(3)3x8x40kg
Barbell Curl	(4)3x8x30kg				(4)3x8x32kg
Tricep Pushdowns
Skull Crushers			(4)3x10x31,5kg
Weigth Crunches			(5)3x10x25kg

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2-split ||Week 3|| [20.02.2012]

Week 40
Bodyweight: 80 kg - Muscle weight: 66,2 kg
Bodyfat: 17,4% - Fat weight: 13,6 kg
Also eating too much carbs in the weekend..

Wendesday: For some reason, I do work out my lower back and calves when doing squats, I'll have to look more into this to see if it is normal or not.

			Basic Routine	20.feb	Week3
Excercises	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Squat		Cardio	(1)2x5x96kg	Cardio
Leg Press
Glute/Ham Raises			(2)3x10xBW
Calf Raises			(5)3x15xnr15,5
Deadlift
Bent Over Row			(3)4x6x54kg
Lat Pull-Down
Incline Barbell Bench Press	(1)3x5x60kg
Barbell Bench Press					(1)3x5x67kg
Incline Dumbbell Bench Press					(2)4x8x25kg
Dumbbell Bench Press	(2)4x8x25kg
Military Press	(3)3x8x38kg				(3)3x8x38kg
Barbell Curl			(4)3x8x30kg
Tricep Pushdowns	(4)3x10xnr.5,5
Skull Crushers					(4)3x10x31,5kg
Weigth Crunches	(5)3x10x22,5kg				(5)3x10x25kg

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2-split ||Week 2|| [13.02.2012]

Week 40
Bodyweight: 80 kg - Muscle weight: 66,2 kg
Bodyfat: 17,4% - Fat weight: 13,6 kg
Also eating too much carbs in the weekend..

			Basic Routine	13.feb	Week2
Excercises	Monday	Tuesday	Wednesday	Thursday	Friday
Squat	(1)2x5x96kg	Cardio		Cardio
Leg Press					(2)2x10xnr17
Glute/Ham Raises	(2)3x10xBW
Calf Raises	(5)3x15xnr15,2				(5)3x15xnr15,3
Deadlift					(1)2x5x110kg
Bent Over Row	(3)4x6x52kg
Lat Pull-Down					(3)4x6xnr10
Incline Barbell Bench Press
Barbell Bench Press			(1)3x5x65kg
Incline Dumbbell Bench Press			(2)4x8x22,5kg
Dumbbell Bench Press
Military Press			(3)3x8x38kg
Barbell Curl	(4)3x8x28kg				(4)3x8x30kg
Tricep Pushdowns
Skull Crushers			(4)3x10x29,5kg
Weigth Crunches			(5)3x10x20kg

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2-split ||Week 1|| [06.02.2012]

Week 39
Bodyweight: 80 kg - Muscle weight: 66,2 kg
Bodyfat: 17,4% - Fat weight: 13,6 kg
I'm eating too much carbs in the weekend, hehe. I'll have to get strict with my self soon.

Monday: I did really like this program, it was a great balance between hypertrophy and strength. Also fun to find 1rep below maxes.

			Basic Routine	06.feb	Week1
Excercises	Monday	Tuesday	Wednesday	Thursday	Friday
Squat		Cardio	(1)2x5x94kg	Cardio
Leg Press
Glute/Ham Raises			(2)3x10xBW
Calf Raises			(5)3x15xnr15
Deadlift
Bent Over Row			(3)4x6x50kg
Lat Pull-Down
Incline Barbell Bench Press	(1)3x5x58kg
Barbell Bench Press					(1)3x5x65kg
Incline Dumbbell Bench Press					(2)4x8x22,5kg
Dumbbell Bench Press	(2)4x8x22,5kg
Military Press	(3)3x8x36kg				(3)3x8x36kg
Barbell Curl			(4)3x8x28kg
Tricep Pushdowns	(4)3x10xnr.5
Skull Crushers					(4)3x10x29,5kg
Weigth Crunches	(5)3x10x15kg				(5)3x10x17,5kg

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HST (2) ||Week 11|| [30.01.2012]

Week 38
Bodyweight: 79,7 kg - Muscle weight: 66,2 kg
Bodyfat: 17% - Fat weight: 13,6 kg
My weigth is not going down, so I might have to reduce the calorie intake. But the fat% will show next meassurement.


Monday: Nothing special.

Wednesday: I noticed that my energy is pretty low without using jack3d, so hard.. But I'll not use jack3d the easy weeks, and use jack3d at the end of each rm. Also, my grip was too wide when doing bent over rows, felt it a lot better in my back.

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HST (2) ||Week 10|| [23.01.2012]

Week 37
Bodyweight: 79,3 kg - Muscle weight: 66,2 kg
Bodyfat: 17% - Fat weight: 13,6 kg


Monday: Nothing special.
 
Wednesday: Now, this was crazy heavy, was not able to hold the 60 sec break between each set, this felt like almost my max, so it's going to be fun this friday :)

Friday: Today was exhausting, it felt like I did not do thte exercises with proper form, also with squat and stdl I think I'll stay at the same max next cycle, unless I gain in the next month :) Rest went ok, besides shoulderpress that I only did 13 of, and calf raises, my max at 15rm there is 16 + 3kg.

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