MIC’s LOG

[Anonym anvandare]

Hi there

I’m a new member on the site. I’m from Denmark, and despite the fact that most swedes do understand danish, i’ll be writing in english to minimze any misunderstandings.

Age: 31, Married with children (2 girls, aged 2 & 4)
Years of working out: 11 (almost)

I’ve just started on a high frequenzy fullbody program. Exercises and reps vary from day to day – but every day will include (at least) 1 upper-, 1 push-, 1 quad- and 1 hip-dominant exercise.

The workout of today, will follow this post.

EDIT:
I also run a small workout blog, in danish – you can have a look, if you want to
[http://tungekastanjer.blog.com/]

[Anonym anvandare]

[Anonym anvandare]

FB BONANZA
DAY 2

a1 – Bulgarian split squat
bw – 10 reps
bw – 10 reps
bw +5kg – 15 reps
bw +5kg – 15 reps
bw +5kg – 17 reps

a2 – Romanian deadlift
60 kg – 10 reps
60 kg – 10 reps
80 kg – 10 reps
80 kg – 10 reps
80 kg – 13 reps

a3 – Swissball GHR
bw – 10 reps
bw – 10 reps
bw – 8 reps
bw – 7 reps
bw – 7 reps

a – 1 legged Standing calf raise
bw – 10 reps
bw – 10 reps
bw – 10 reps
bw – 10 reps
bw – 10 reps

b1 – Mili
20 kg – 15 reps
30 kg – 10 reps
40 kg – 8 reps
50 kg – 13 reps
50 kg – 11 reps

b2 – DB rows
26 kg – 15 reps
26 kg – 15 reps
36 kg – 10 reps
36 kg – 20 reps
36 kg – 23 reps

c1 – Fat Gripz BB curl
30 kg – 10 reps
30 kg – 12 reps
30 kg – 10 reps

c2 – Triceps pushdown
blue band – 16 reps
blue band – 12 reps
blue band – 11 reps

Time: 51 min.

[Anonym anvandare]

FB-BONANZA
DAY 3

Crappy workout today..

Energy was low, and I’ve had an headache most of the day. During the squat, it got worse – and it was followed by nausea. After only 2 rounds of the upperbody part, I had to stop, to avoid throwing up.

a – Squat
30 kg – 8 reps
50 kg – 15 reps
60 kg – 15 reps
70 kg – 20 reps
80 kg – 12 reps
80 kg – 16 reps

b – Deadlift
60 kg – 10 reps
80 kg – 10 reps
100 kg – 5 reps
120 kg – 4 reps
120 kg – 10 reps

c1 – Benchpress
60 kg – 20 reps
80 kg – 12 reps

c2 – Pull-ups
bw – 14 reps
bw – 12 reps

Time: 54 min.

[Anonym anvandare]

FB-BONANZA
DAY 4[/b]

a – Squat
50 kg – 6 reps
50 kg – 6 reps
60 kg – 5 reps
60 kg – 5 reps
70 kg – 4 reps
70 kg – 4 reps
80 kg – 3 reps
80 kg – 3 reps
90 kg – 2 reps
90 kg – 2 reps
100 kg – 1 rep
100 kg – 1 rep
110 kg – 1 rep
110 kg – 1 rep
115 kg – 1 rep
120 kg – 1 rep
60 kg – 40 reps

b – Romanian deadlift
60 kg – 20 reps
100 kg – 10 reps
100 kg – 13 reps
110 kg – 11 reps

c1 – 45* Incline DB press
21 kg – 20 reps
21 kg – 18 reps
21 kg – 14 reps
21 kg – 12 reps
21 kg – 11 reps

c2 – Rope pull-ups
bw – 10 reps
bw – 8 reps
bw – 7 reps
bw – 6 reps
bw – 6 reps

d1 – Standing calf raise (Flat feet)
100 kg – 6 reps
100 kg – 5 reps
100 kg – 5 reps
100 kg – 5 reps
100 kg – 5 reps

d2 – Swissball crunches
bw – 18 reps
bw – 14 reps
bw – 9 reps
bw – 8 reps
bw – 7 reps

e – Standing calf raise
bw – 27 reps
bw – 22 reps
bw – 20 reps
bw – 19 reps
bw – 16 reps

Time: 100 min.[/b]

Playlist:
Machine Head – locust
DevilDriver – dead to rights
Limp Bizkit – nookie
Slayer – serenity in murder
Clawfinger – Biggest & The best
Arch enemy – yesterday is dead and gone
Lamb of God – again we rise
In Flames – deliver us
Pantera – 5 minutes alone
Pantera – Cowboys from hell
Lamb of God – reclamation
Testament – dog faced gods
Demonica – alien six
Trivium – in waves[/b]

[youtube=http://www.youtube.com/watch?v=L6Xb7mdHhEw]

EDIT: HOW DO I ADD YOUTUBE-VID’S TO MY POSTS??? i
I’ve copy/pasted the youtube link – and added the [YT]’s code afterwards – what am I doing wrong???

[Anonym anvandare]

Test:

[youtube=L6Xb7mdHhEw]

[Anonym anvandare]

FB-BONANZA
DAG 5[/b]

Easy on the legs today – they were tired from yesterday.

a1 – bulgarian squat
bw – 10 reps
bw – 10 reps
bw – 10 reps
bw – 10 reps

a2 – Romanian deadlift
60 kg – 10 reps
60 kg – 10 reps
60 kg – 10 reps
60 kg – 10 reps

a3 – Jumpsquat
bw – 6 reps
bw – 6 reps
bw – 6 reps
bw – 6 reps

a4 – 1legged standing calf raise
bw – 6 reps
bw – 6 reps
bw – 5 reps
bw – 5 reps

b1 – Swissball GHR
bw – 10 reps
bw – 12 reps
bw – 10 reps
bw – 9 reps
bw – 10 reps

b2 – Military press
20 kg – 10 reps
30 kg – 10 reps
40 kg – 10 reps
50 kg – 10 reps
50 kg – 8 reps

c1 – Dips
bw – 10 reps
bw – 10 reps
bw – 18 reps
bw – 14 reps
bw – 11 reps

c2 – BOR
60 kg – 10 reps
60 kg – 10 reps
80 kg – 12 reps
100 kg – 5 reps
100 kg – 5 reps

d1 – FatGripz BB curl
30 kg – 13 reps
30 kg – 11 reps
30 kg – 10 reps

d2 – Triceps pushdown
blue band + black tube – 10 reps
blue band – 10 reps
blue band – 10 reps

e – Ab-wheel
bw – 20 reps
bw – 16 reps
bw – 12 reps

TIME: 50 min.

I took a picture after the workout. I’ve been cutting down, for the last couple of months.

[Anonym anvandare]

New post on my blog, Tunge Kastanjer!

Q&A with a danish, non-athlete, Brian Henneberg Nielsen. It’s in danish, but quite inspirational if you bother reading it

[http://tungekastanjer.blog.com/2011/07/10/qa-brian-henneberg-nielsen/]

[Anonym anvandare]

FB-BONANZA[/b]
DAY 6

a – Squat
30 kg – 10 reps
30 kg – 10 reps
50 kg – 10 reps
60 kg – 10 reps
70 kg – 10 reps
80 kg – 10 reps
80 kg – 19 reps

a2 – Inverted Rows
bw – 11 reps
bw – 11 reps
bw – 11 reps
bw – 10 reps
bw – 10 reps
bw – 10 reps
bw – 10 reps

b1 – Pull-ups
bw – 6 reps
bw – 6 reps
bw – 8 reps
bw – 8 reps
bw – 12 reps

b2 – Bænkpres
60 kg – 6 reps
80 kg – 6 reps
80 kg – 6 reps
90 kg – 6 reps
100 kg – 4 reps

c – Romanian deadlift
100 kg – 6 reps
100 kg – 7 reps
100 kg – 6 reps

d – Standing calf raise
bw +20kg – 24 reps
bw +20kg – 20 reps
bw +20kg – 18 reps
bw +20kg – 13 reps
bw +20kg – 12 reps
bw +20kg – 11 repS

Time: 66 min.

[Anonym anvandare]

Pic-update, near the end of my cut:

[Anonym anvandare]

FB-BONANZA[/b]

a1 – Deadlift
60 kg – 8 reps
80 kg – 6 reps
100 kg – 5 reps
130 kg – 5 reps
130 kg – 6 reps

a2 – Walking lunges
20 kg – 19 reps
20 kg – 18 reps
20 kg – 16 reps
20 kg – 16 reps
20 kg – 16 reps /6 reps/4 reps (5 seconds restpause)

a3 – DB Rows
26 kg -10 reps
36 kg – 10 reps
56 kg – 6 reps
56 kg – 6 reps
56 kg – 5 reps/3 reps/2 reps (5 seconds restpause)

a4 – Weighted pushups
bw – 20 reps
bw +20kg – 20 reps
bw +20kg – 19 reps
bw +20kg – 16 reps
bw +20kg – 15 reps/5 reps/2 reps( 5 seconds restpause)

b – Standing calf raise, flat feet
100 kg – 6 reps
100 kg – 6 reps
100 kg – 6 reps
100 kg – 6 reps
100 kg – 6 reps
100 kg – 6 reps/5 reps/4 reps/4 reps/4 reps/3 reps (10 sec. restpause)

TIME: 38 min.

[youtube=447FYO43Ga8]

[Anonym anvandare]

FB BONANZA
[/b]

A – SQUAT
50 kg – 8 reps
60 kg – 6 reps
70 kg – 4 reps
80 kg – 2 reps
90 kg – 1 rep
90 kg – 1 rep
100 kg – 1 rep
100 kg – 1 rep
110 kg – 1 rep
120 kg – FAIL!
90 kg – 14 reps
60 kg – 30 reps

B – Benchpress
50 kg – 10 reps
70 kg – 6 reps
80 kg – 6 reps
90 kg – 10 reps
90 kg – 7 reps

C1 – ROMANIAN DEADLIFT
60 kg – 12 reps
90 kg – 12 reps
90 kg – 12 reps
90 kg – 9 reps

C2 – PULL-UPS
bw – 6 reps
bw – 8 reps
bw – 7 reps
bw – 6 reps

D1 – SWISSBALL GHR
bw – 10 reps
bw – 10 reps
bw – 10 reps
bw – 8 reps

D2 – 1legged Standing calfraise
bw – 9/12 reps
bw – 8/10 reps
bw – 6/8 reps
bw – 5/7 reps

TIME: 80 min.

[Anonym anvandare]

FB Bonanza[/b]

a – Deadlift
60 kg – 6 reps
60 kg – 6 reps
80 kg – 4 reps
100 kg – 2 reps
120 kg – 1 rep
130 kg – 1 rep
140 kg – 1 rep
150 kg – 1 rep
160 kg – 1 rep
170 kg – 1 rep
180 kg – FAIL!

b1 – Front squat
20 kg – 10 reps
20 kg – 10 reps
30 kg – 10 reps
30 kg – 10 reps

b2 – DB Shoulderpress (1sided)
16 kg – 10 reps
16 kg – 10 reps
21 kg – 10 reps
21 kg – 10 reps

c1 – DB Rows
21 kg – 10 reps
31 kg – 10 reps
41 kg – 23 reps

c2 – Plate latteral raise
10 kg – 18 reps
10 kg – 15 reps
10 kg – 16 reps

d1 – BB Curl
40 kg – 13 reps
40 kg – 8 reps
40 kg – 7 reps
40 kg – 5 reps

d2 – Triceps pushdown
blue band – 17 reps
blue band – 16 reps
blue band – 11 reps
blue band – 8 reps

TIME: 63 min.

[Anonym anvandare]

a1 – Hanging leg raise
bw – 6 reps
bw – 4 reps
bw – 4 reps
bw – 3 reps
bw – 3 reps

a2 – Swissball crunches
bw – 12 reps
bw – 9 reps
bw – 9 reps
bw – 8 reps
bw – 7 reps

followed by:

Crosstrainer
30 min., Level 5, 65 rpm.

[Anonym anvandare]

FB BONANZA[/b]

Today: 36 min.= 56 sets.

a1 – 2hand KB-swing
16 kg – 20 reps
16 kg – 20 reps
16 kg – 20 reps
16 kg – 20 reps
16 kg – 20 reps
16 kg – 20 reps
16 kg – 20 reps
16 kg – 20 reps
16 kg – 20 reps
16 kg – 20 reps

a2 – Bulgarian split squat
16 kg – 5 reps
16 kg – 5 reps
16 kg – 5 reps
16 kg – 5 reps
16 kg – 5 reps
16 kg – 5 reps
16 kg – 5 reps
16 kg – 5 reps
16 kg – 5 reps
16 kg – 5 reps

a3 – Gym ring push-ups
bw – 10 reps
bw – 5 reps
bw – 5 reps
bw – 5 reps
bw – 5 reps
bw – 5 reps
bw – 5 reps
bw – 5 reps
bw – 5 reps
bw – 5 reps

a4 – Rope pull-ups
bw – 5 reps
bw – 5 reps
bw – 5 reps
bw – 5 reps
bw – 5 reps
bw – 5 reps
bw – 5 reps
bw – 5 reps
bw – 5 reps
bw – 5 reps

b1 – Swissball GHR
bw – 8 reps
bw – 8 reps
bw – 8 reps
bw – 8 reps

b2 – 1legged standing calf raise (flat feet)
bw +16kg – 6/10 reps
bw +16kg – 5/10 reps
bw +16kg – 10/10 reps – restpause on left calf
bw +16kg – 10/10 reps – restpause on left calf

c – Standing calf raise (flat feet)
bw – 35 reps
bw – 27 reps
bw – 25 reps
bw – 22 reps
bw – 19 reps
bw – 17 reps
bw – 17 reps
bw – 15 reps

TIME: 36 min.

[Author]

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