MAX-OT ||Week 9|| [24.10.2011]

Week 26Bodyweight: 77 kg - Muscle weight: x kg Bodyfat: x% - Fat weight: x kg Monday - Shoulders / Triceps: Standing Front Dumbbell Raises: *Warmup*12x7,5kg - 8x7,5kg - 3x10kg - 1x12,5kg*OT*6x12,5kg (bad ones), 6x10kg - 6x10kg (New Personal Record)Military Barbell Press:Starting easy.3x30kg - 0x50kg - 6x40kg - 6x44kgStanding Side Lateral Dumbbell Raises: 6x15kg - 4x17,5kgCable Push-downs:3x20kg - 6x35kg - 5x40kg - 4x40kgLying Tricep Extensions:6x31,5kg - 6x33,5kgDumbbell Kickbacks: 6x15kgTuesday -...

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MAX-OT ||Week 8|| [17.10.2011]

Sickness the whole week! Lucky for me, I was suppose to take a full week break now, he...

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MAX-OT ||Week 7|| [10.10.2011]

Week 24Bodyweight: 78 kg - Muslce weight: x kg Bodyfat: x% - Fat weight: x kg Monday - Back / Forearms: Pull-Ups: Did the pull-ups with a bit of jumpstart and a small rest, some of the reps. 6xBW - 6xBW - 6xBW - 5xBW - 5xBW - 5xBW - 5xBW - 3xBW (Totalt: 41 reps) (New Personal Record) "V"-bar Pull-Downs: Starting to get real heavy now, and I have to remeber to push the chest more out. 6x65kg - 6x65kg (New Personal Record) Barbell Rows: 5x65kg - 5x65kg Barbell Wrist Curls: *Warmup* 3x25kg *OT* 8x34kg...

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MAX-OT ||Week 6|| [26.09.2011]

Week 23Bodyweight: 77,5 kg - Muslce weight: x kg Bodyfat: 18,5% - Fat weight: x kg Monday - Back / Forearms: Pull-Ups: 6xBW - 5xBW - 4xBW - 5xBW - 6xBW - 3xBW - 4xBW - 2xBW (Totalt: 35 reps) "V"-bar Pull-Downs: I'll try to get more stretch. 6x60kg - 6x65kg (New Personal Record) Barbell Rows: 6x60kg (full stretch) - 6x65kg (not sure if it went full stretch) Barbell Wrist Curls: *Warmup* 12x16kg - 8x20kg - 3x24kg - 1x32kg *OT* 7x34kg - 5x34kg (New Personal Record) Dumbbell Wrist Cruls: 3x35kg...

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