Thursday

So there was a hybrid in my grandfather set, that was supposed to be in my set, so added it today, and omg it shoot nice and straight and far.

hole 1 par 4 1 point
hole 2 par 4 2 point
hole 3 par 5 0 point
hole 4 par 3 3 point
hole 5 par 4 0 point
hole 6 par 4 4 point
hole 7 par 5 0 point
hole 8 par 3 0 point
hole 9 par 4 1 point

11 point first 9

hole 10 par 5 4 point
hole 11 par 3 1 point
hole 12 par 4 0 point
hole 13 par 4 3 point
hole 14 par 4 3 point
hole 15 par 4 2 point
hole 16 par 5 2 point
hole 17 par 4 4 point
hole 18 par 3 3 point

22 point last 9

33 points total

Hybrids are awesome

18 holes of golf, good long game, crappy short game not to many points.

Thisted VF
Squat
2x100
5x115
3x115 (253.5)
-belt-
7x115

DL
3x120
2x120
2x120
2x120
2x120
2x120 (264.5)

Bench
3x80
3x80
2x100
6x100 (220.4)
12x80
5x80 illegal wide grip
3x80 very very close grip
3x80 very close grip
3x80 pinky grip

DB ROWS
12x42
12x42 (92.59)

9 holes golf today, stopped because of rain...

18 holes of golf again.

Front nine 9 points, back nine 17 points.

Sorry for all the golf gheyness :-)

Wedneysday Ill be back at my real gym and hit the weights hard, programme:

Monday - Heavy squat + deads
warm up:
-Reverse Hypers high rep (15 reps)
-Cable Standing Crunch light 20 reps
- - - -
Squat/deads - MAX EFFORT DAY (PR i et eller andet) (har nogle ideer her :-) )
Weighted reverse hypers - heavy (5-8 reps)
Dimel DL 2x20/Ukranian DL 3x20 2 week cycles
Heavy abs

Wedneysday - Shirt bench
warm up:
-Reverse Hypers high rep (15 reps)
-Cable Standing Crunch light 20 reps
- - - -
ME Bench - Shirt day (opv op til en tung raw 3'er, pinky grip)
Bar triceps extensions 3-6 reps/set (JM press, Fransk press, fransk med "football" bar/alternativ stang)
Second triceps: DBs/kettlebells extension 6-12 reps 40 - 70 reps total
Lat work (1-2 exercises) (reps and sets depending on prepairedness) (db rows, barbell rows, chest supported rows, t-bar rows, lat pulldown etc)
Side and rear delt
Upper back
Hammercurls
Triceps - Bench Lockouts (tror kun vi skal køre denne op mod stævner...)
- - - -

Friday - Speed squat + speed DL
warm up:
-Reverse Hypers high rep (15 reps)
-Cable Standing Crunch light 20 reps
- - - -
Speed work squat (9 set af 2 reps. Bar weight 40% a comp max, band 25 % i toppen, 10% i bunden)
DE/Speed DL (5-8 singles)
Glutehamraises
Heavy abs
Dimel DL 2x20/Ukranian DL 3x20 2 week cycle

Sunday - Speed bench
warm up:
-Reverse Hypers high rep (15 reps)
-Cable Standing Crunch light 20 reps
- - - -
Speed work bench - 9 set af 3 reps (45% af 1 rm som bar weight + band/chains)
Bar triceps extensions 3-6 reps/set (JM press, Fransk press, fransk med "football" bar/alternativ stang)
Second triceps: DBs/kettlebells extension 6-12 reps 40 - 70 reps total
Lat work (1-2 exercises) (reps and sets depending on prepairedness) (db rows, barbell rows, chest supported rows, t-bar rows, lat pulldown etc)
Side and rear delt
Upper back
Hammercurls

Anybody still reading this?

i still read it even tho i find it a bit confusing I am getting more into powerlifting lately (not actually DOING it, but more interested in it) Hopefully once I find a better gym Id like to do a more PL style workout including band/chain work (no chance in hell at my gym)

-Mike

What area do you live in? I can see if I can find a PL gym in your area through some of the other places I write.

Getting to train with power athletes are the best way to get strong :-)

im in surrey BC, canada, its a suberb of vancouver. im sure theres something in/around vancouver but thats about 45-60 min away from me and im not really serious enuff about it to travel that far yet.

-Mike

Ok, you should look it up anyway, maybe you are lucky :-)

Played some par 3 holes today, helped my short game a lot. Went out for 9 holes this afternoon, boooom 20 points. 1 birdie and stuff...

18 holes of golf today, 23 point on front nine, 13 on back nine...

BOOOOOOOOOOOOM!!!!!!!!!!!!!!

This was pretty insane workout.

Wedneysday 16 JULY 2008

Reverse Hypers
3x15x5

SS

Standing cable crunch
20x20
20x25
20x30

Bench
3x70
3x80
3x90
3x100
3x107,5 maybe PR (237)

Old F6 42 airboard
3x130
3x150
--- chest ---
1x160 bahhhh (352.7)
1x160 bahhhh
3x130
3x135

EZ french press
6x25
6x30
6x35
6x40
5x45 (99.2)

Decline db french
12x15
12x15
12x15
12x15 (33)

T-bar rows
6x40
6x50
6x60
6x70
6x80
6x90 (198.4)

Lying cable pulldown to chest. Very recommandable for burning lats
12x30
12x35
12x40
12x45 (99.2)

Side laterels
10x12,5
10x12.5
10x12.5

SS

Seated db shrugs
10x30
10x30
10x30

Lying incline rear delt row
10x10
10x10
10x10

SS

Hammercurls
12x12,5
12x12,5
12x12,5

Bench lockouts
3x100
3x120
3x130
3x140
3x150
3x160
3x170
3x180 (396.8)

And my dinner.



Tomatoes, avocado, cucumber, beef, garlic, a lot of a veggie I dont know the name of.

broccoli

LOL, its the same in danish, thats probabaly why I couldnt figure it out... :-)

havent had brocoli in like years, and damn it tastes awesome.

I cant think straight after that workout, but Im 6 tabling MSNL nwhile slamming coffee.

Looking forward to my work capacity going up

My lunch, pretty awesome imo.

Friday 18 July 2008

Speed squat bands 9-4 mini band box + foam + 15 kg + 10 kg.
2x70+band tension
2x70+band tension
2x70+band tension
2x70+band tension
2x70+band tension
2x70+band tension
2x70+band tension
2x70+band tension
2x70+band tension (154.3)

Speed DL bands 11-2
1x100+band tension
1x100+band tension
1x100+band tension
1x100+band tension
1x100+band tension
1x100+band tension
1x100+band tension
1x100+band tension (220.4)

Glute-ham raises hands at hips.
6
6
6
6
4

Standing cable crunch
8x70
8x80
8x80
8x80
8x85 (187.3)

Dimel DL - straps - to slow on eccentric part
20x80
20x80 (176.3)

To does who havent noticed yet, Im doing a more WSB inspired training now...

BOOOOOOOOOOOOOOOOOOOOOOM!!!!!!!!!!!!!!!!1111111111

Sunday 20 july 2008

Bench + chains (26 kg total(57.3)) -13
3x60+chains very close grip
3x60+chains very close grip
3x60+chains very close grip
3x60+chains close grip
3x60+chains close grip
3x60+chains close grip
3x60+chains pinky grip
3x60+chains pinky grip
3x60+chains pinky grip
3x60+chains comp grip (132.2 + 57.3)

EZ french press
6x35
6x40
6x45
2x50 (110.2)

Decline db french
12x17.5
12x17.5
12x17.5
12x17.5
11x17.5 (38.5)

T-bar rows
6x50
6x60
6x70
6x80
6x90
5x100 (220.4)

Lying cable pulldown to chest
12x40
12x45
12x50
12x55 (121.2)
12x50

Side laterals
12x12.5
12x12.5
12x12.5 (27.5)

Seated db shrugs
10x35
10x35
10x35 (77.1)

Lying incline rear delt row
10x12.5
10x12.5
10x12.5 (27.5)

Hammercurls
12x15
12x15
12x15 (33)

Monday 21 July 2008

Rack pulls (6) a little above knees.
3x110
3x130
150
-belt-
170
190
210
230
-straps-
250miss
240 (529.1)
- no straps -
240miss

Glute-hamraises
6 hands at sides
6 hands at chest
6 hands at chest
6 hands at chest
6 hands at chest
6 hands at chest

Reverse Hypers
8x25
8x25
8x30
8x30
8x30 (66.1)

Chest supported Rows
8x20
8x30
8x40
8x40
8x40
8x40 (88.1)

Standing Cable Crunches
8x70
8x80
8x90
4x95 + 8x85
8x90 (198.4)

So played around with my COC while grinding today.

COC Trainer:
Right: 6 reps
Left: 3 partials
R 6
L 6p
R 9
L 4p
R 7
L 3p

I'll have to find some rubber bands to put around it for the left hand so I can do full reps.

In other news,- Im going to Madrid tomorrow to drink Sangria, party with chicas muy guapas and play some magic cards at GP Madrid.

Ill hopefully get a ME bench day in tomorrow, but Im not able to get in the shirt due to probably having to train alone, but should be ok anyway.

wheee had some rubber bands in the kitchen and did 3 reps with my left hand.

My hands are very small, so first rep can be a bitch

18 holes of golf on a course Ive never played before. 41 points, Im awesome imo

Is that stableford scoring? Never heard of it till now, had to look it up. So you shot just under par then, right (unless of course you double bogeyed some holes)?

I get 38 extra strokes, so shot something like 35 over par, if we ignore some quadruble bogies :-)

Just returned from Madrid, where my friend won the GP:

http://www.wizards.com/default.asp?x...pmad08/welcome

I did get a WO in just before leaving for Madrid, the same day as the golfing. Something like this, free from memory


Bench
3x80
3x90
1x100
1x115 miss WTF?!?!
1x110

EZ french press
3 set

DB decline french
3 set

T-bar rows
3 set

Lying pulldowns
3 set

Was in a hurry...

Hoped to get to the gym today, but train delay + wasted from massive amounts of celebratory sangria yesterday will keep me out of the gym...

Dinner:



WO will be posted within an hour...

My worst training afaik.

I blame the heat, dehydration, lack of water detention in my body etc etc...

Bench
3x70
3x80
3x90
3x100

Katana 42 A/S
3x130
1x150
--- chest ---
1x170 bahhhh miss
1x170 bahhhh miss
1x160 miss

Needs a bit more in the lockout, but the shirt was just way too loose today...

db low inc press palms facing each other
6x25
6x25
6x60
6x30

db french with rollback + super mini bands
10x15
10x15
10x15

Lying cable pulldown to chest. Very recommandable for burning lats
12x60
8x65
8x85

Side laterels
8x15
8x15
8x15

Seated db shrugs
20x40
15x40
8x40

Not very strict

Lying incline rear delt row
10x15
10x15
10x15

Hammercurls
8x15
8x15
8x15