MAX-OT ||Week 1|| [29.08.2011]

Week 19Bodyweight: 74 kg Monday - Legs / Calfs: Started Max-OT today, and it was pretty nice, my legs feels big and strong allready, hehe. Squats: *Warmup* 10x40kg - 8x60kg -3x70kg -1x85kg *OT* 4x90kg (not fully 90 degrees) - 4x85kg (not fully 90 degrees) - 4x80kg This one was about 90 degrees Leg Press: 6x 160kg - 6x150kg (tried a bit deeper) - 6x160kg Stiff Leg Deadlift: 6x80kg - 6x100kg Standing Machine Calf Raises: for some reason I started getting cramps when doing those, so I had to stretch and yell at...

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HCT-12 ||Week 5|| [22.08.2011]

Week 18 Bodyweight: 73,5 kg So this week is all about deload. So the goal here is to lift 15 reps for 2 sets. I'm excited to see if there will be any quick progress after the deload is done. Also I'm switching out most of the excercises next week. Can't wait to test them out! Monday: Wow, this was rather hard. I never went above 8 reps, ever. So, I went from 5-6 to 15. And that was really hard to calculate which weigth i were to lift. I though that the deload week was going to be relaxing, but it's rather intensive. Squats: 10xEmpty...

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HCT-12 ||Week 4|| [15.08.2011]

Week 18 Bodyweight: 73,5 kg Monday: Messed up the order, so ended up with bent-over row at the bottom. But hey! Made new PRs all the way! :p Pull-ups: 8xBW 6xBW 5xBW - Personal Record Bench Press: 6xbarbell 6x40kg 6x55kg 6x60kg 2x60kg, 2x60kg, 2x60kg - Personal record Standing Barbell Press: 6xbarbell 6x30kg 6x44kg, 2x44kg, 2x44kg, 1x44kg - Personal record Dumbbell Bent-Over Row: 6x17,5kg 6x22kg 6x27,5kg, 2x27,5kg, 2x27,5kg, 2x27,5kg - Personal record Overhead Dumbell Triceps: 6x16kg 6x18kg 6x22,5kg, 2x25kg, 2x25kg, 2x25kg...

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HCT-12 ||Week 3|| [08.08.2011]

Week 17 Bodyweight: 73,5 kg Monday: Squats: 10x Empty barbell 6x50kg 6x60kg 6x70kg 6x76kg, 2x76kg, 2x76kg, 2x76kg - Personal record Deadlift: 6x50kg 6x80kg 6x90kg 6x95kg, 2x95kg, 2x95kg, 2x95kg Calf raise: 6x50kg 6x70kg, 2x70kg, 2x70kg, 2x70kg Barbell curl: 6xbent-barbell 6x16kg 6x25kg, 2x25kg, 2x25kg, 2x25kg Barbell rollout: 6xBW 6xBW 6xBW Wednesday: Tried Jack3d today, and man.. it, kicks, freaking, ass! The energy level was massive and I manage to go from 4 - 3 - 3 pull-ups to 7-5-4. I was also able to set new PR...

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HCT-12 ||Week 2|| [01.08.2011]

Week 16: Bodyweight: 72,5 kg Monday: Holiday Wednesday: Holiday Friday: Holiday Saturday: Pull-ups: 5xBW 3xBW 3xBW Dumbbell Bent-Over Row: 6x14kg 6x18kg 6x24kg, 2x24kg, 2x24kg, 2x24kg - Personal record Bench Press: 6xbarbell 6x40kg 6x45kg 6x50kg 6x55kg, 2x55kg, 2x55kg, 2x55kg Standing Barbell Press: 6xbarbell 6x30kg 6x40kg, 2x40kg, 2x40kg, 2x40kg Overhead Dumbell Triceps: 6x16kg 6x18kg 6x20kg, 2x20kg, 2x20kg, 2x20...

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HCT-12 ||Week 1|| [25.07.2011]

Week 15 Changed my diet to: 3000 Calories per day, time to gain weeeeight! 331,2g Proteins, 109g Fat, 218,4g Carbohydrates. Today I started with the HCT-12 program - autoregulation program, and it felt good. The concept of letting your body decide your performance is great. There is no sheet telling you "Hey! Why dont you lift me 80kg 5x5? Are you falling behinde?? You are weak today!". The concept goes something like this: Test out 50kg, was it hard? Too easy? Too difficult? If it was too easy, just do 1 rep and add some...

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Week 13 [11.07.2011]

Current bodyweight and strength Fat%: 13,5 Bodyweight: 71,5 kg Exercise: Squat 80 kg Bench Press 52 kg Barbell Rows 55 kg Overhead Press 38 kg Deadlift 90 kg Goals for the upcomming weekend Bodyweight: 71,7 kg Exercise: Squat 84 kg Bench Press 54 kg Barbell Rows 60 kg Overhead Press 40 kg Deadlift 95 kg...

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Week 12 [05.07.2011]

Back from holiday, so starting light this week. Decreased everything with 4 - 10 kg: Current bodyweight and strength Bodyweight: 72 kg Exercise: Squat 76 kg Bench Press 50 kg Barbell Rows 55 kg Overhead Press 38 kg Deadlift 90 kg Goals for the upcomming weekend Bodyweight: 72+ kg Exercise: Squat 80 kg Bench Press 52 kg Barbell Rows 55 kg Overhead Press 38 kg Deadlift 90 kg...

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Week 11 [24.06.2011]

Gains since 15/04/2011: Squat - 52kg Bench Press - 24kg Barbell Rows - 20kg(riktig teknikk nå) Overhead Press - 16kg Deadlift - 60kg Current bodyweight and strength Bodyweight: 72 kg Exercise: Squat 82 kg Bench Press 54 kg Barbell Rows 60 kg Overhead Press 40 kg Deadlift 100 kg Goals for the upcomming weekend Holiday! ...

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Week 10 [17.06.2011]

Gains since 15/04/2011: Squat - 46kg Bench Press - 22kg Barbell Rows - 15kg(riktig teknikk nå) Overhead Press - 13kg Deadlift - 55kg Current bodyweight and strength Bodyweight: 72 kg Exercise: Squat 76 kg Bench Press 52 kg Barbell Rows 55 kg Overhead Press 38 kg Deadlift 95 kg Goals for the upcomming weekend Bodyweight: 72+ kg Exercise: Squat 82 kg Bench Press 54 kg Barbell Rows 60 kg Overhead Press 40 kg Deadlift 100 kg...

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Week 9 [10.06.2011]

Injured my foot this week, so I coulden't train for 5 days. Gains: Squat - 40kg Bench Press - 20kg Barbell Rows - 15kg(riktig teknikk nå) Overhead Press - 11kg Deadlift - 45kg Current bodyweight and strength Bodyweight: 71 kg Exercise: Squat 70 kg Bench Press 50 kg Barbell Rows 55 kg Overhead Press 36 kg Deadlift 85 kg Goals for the upcomming weekend Bodyweight: 71+ kg Exercise: Squat 76 kg Bench Press 52 kg Barbell Rows 55 kg Overhead Press 40 kg Deadlift 90 kg...

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Week 8 [04.06.2011]

Progress since week 1 Gains: Squat - 40kg Bench Press - 20kg Barbell Rows - 10kg(riktig teknikk nå) Overhead Press - 11kg Deadlift - 45kg Current bodyweight and strength Bodyweight: 71kg Exercise: Squat 70 kg Bench Press 50 kg Barbell Rows 50 kg Overhead Press 36 kg Deadlift 85 kg Goals for the upcomming weekend Bodyweight: 71+ kg Exercise: Squat 76 kg Bench Press 52 kg Barbell Rows 55 kg Overhead Press 40 kg Deadlift 90 kg ...

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Week 7 [27.05.2011]

Progress since week 1 Gains: Squat - 34kg Bench Press - 16kg Barbell Rows - 20kg(riktig teknikk nå) Overhead Press - 9kg Deadlift - 40kg Current bodyweight and strength Bodyweight: 71 kg Exercise: Squat 64 kg Bench Press 46 kg Barbell Rows 50 kg Overhead Press 34 kg Deadlift 80 kg Goals for the upcomming weekend Bodyweight: 71+ Exercise: Squat 70 kg Bench Press 50 kg Barbell Rows 55 kg Overhead Press 36 kg Deadlift 85 kg...

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Week 6 [20.05.2011]

Progress since week 1 Gains: Squat - 30kg Bench Press - 14kg Barbell Rows - 10kg(riktig teknikk nå) Overhead Press - 9kg Deadlift - 40kg Current bodyweight and strength Bodyweight: 71 kg Exercise: Squat 60 kg Bench Press 44 kg Barbell Rows 50 kg Overhead Press 34 kg Deadlift 80 kg Goals for the upcomming weekend Bodyweight: 71+ Exercise: Squat 66 kg Bench Press 48 kg Barbell Rows 55 kg Overhead Press 34 kg Deadlift 85 kg...

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Week 5 [12.05.2011]

Progress since week 1 Gains: Squat - 24kg Bench Press - 12kg Barbell Rows - 5kg(correct performed) Overhead Press - 7kg Deadlift - 30kg Current bodyweight and strength Bodyweight: (Unknown) Exercise: Squat 54 kg Bench Press 42 kg Barbell Rows 45 kg Overhead Press 32 kg Deadlift 70 kg Goals for the upcomming weekend Bodyweight: 71 Exercise: Squat 60 kg Bench Press 44 kg Barbell Rows 45 kg Overhead Press 34 kg Deadlift 80 kg...

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Week 4 [06.05.2011]

Progress since week 1 Gain: Squat - 18kg Bench press - 8kg Barbell Rows - 0kg(riktig teknikk nå) Overhead Press - 5kg Deadlift - 25kg Current bodyweight and strength Bodyweight: 70 kg Exercise: Squat 48 kg Bench Press 38 kg Barbell Rows 40 kg Overhead Press 30 kg Deadlift 65 kg Goals for the upcomming weekend Bodyweight: 71 kg Exercise: Squat 54 kg Bench press 42 kg Barbell Rows 45 kg Overhead Press 32 kg Deadlift 70 kg...

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Week 3 [29.04.2011]

Current bodyweight and strength Bodyweight: 69kg Exercise: Squat 42 kg Bench Press 36 kg Barbell Rows 50 kg Overhead Press 28 kg Deadlift 55 kg Goals for the upcomming weekend Bodyweight: 70kg Exercise: Squat 48 kg Bench Press 38 kg Barbell Rows 50 kg Overhead Press 32 kg Deadlift 65 k...

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Week 2 [22.04.2011]

Current bodyweight and strength Bodyweight: 69 kg Exercise: Squat 36 kg Bench Press 32 kg Barbell Rows 42 kg Overhead Press 26 kg Deadlift 50 kg Goals for the upcomming weekend Bodyweight: 71 kg Exercise: Squat 42 kg Bench Press 36 kg Barbell Rows 46 kg Overhead Press 30 kg Deadlift 55 kg...

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Week 1 [13.04.2011]

Current Bodyweight and strength Bodyweight: 68kg Exercise: Lift in KG: Squat 30 Bench Press 30 Barbell Rows 40 Overhead Press 25 Deadlift 40 Goals for the upcomming weekend Bodyweight: 70 Exercise: Lift in KG: Squat 38 Bench Press 32 Barbell Rows 42 Overhead Press 28 Deadlift 50...

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