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

Week 41Bodyweight: 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 ...

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

Week 41Bodyweight: 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! ...

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

Week 40Bodyweight: 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 Routine20.febWeek3 ExcercisesMondayTuesdayWednesdayThursdayFridaySaturdaySunday SquatCardio(1)2x5x96kgCardio Leg Press Glute/Ham Raises(2)3x10xBW Calf Raises(5)3x15xnr15,5 Deadlift Bent Over Row(3)4x6x54kg Lat Pull-Down Incline Barbell...

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

Week 40Bodyweight: 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 ...

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

Week 39Bodyweight: 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 ...

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

Week 38Bodyweight: 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...

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

Week 37Bodyweight: 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...

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