NorwegianDJ's workout journal

[Theminatar]

Just some advice, work your core as well. I don't see many core exercises in there. Unless you're going to work on your arms/legs, then work on your core once you're happy with your arms/legs.

 

[NorwegianDJ]

I'm working my core a lot actually. Squats/deadlifts put a lot of pressure on your lower back, and some on abs. Chinups, situps and HLRs work abs hard.

Squat 3x5x95
Press 3x5x35
Chinups 3x(12-6-5)
Hanging leg raises 3x15+

 

[Theminatar]

One of my favorite ab workouts are hanging from the pull up bar and doing leg lifts. It will hurt after a while, if you can't do the leg lifts then bring your knees to your chest instead.

 

[NorwegianDJ]

Squat 3x5x95
Press 3x5x35
Deadlift 1x5x115 Not optimal form, did get a little back ache for 1 hour post workout. Arch back more.
HLRs 3x
Flyes 2x10x12

 

[NorwegianDJ]

Weak session on thursday (wednesday's session). Might be because I didn't have 200g chicken beforehand, just 100g oats. 1 hour before.

Squat 3x5x95 Back wasn't arched enough. Too much forward lean.
Bench: 3x5x60 Easy.
Chinups: 3x~8-10
HLRs 3x

 

[NorwegianDJ]

Goals aren't important to me anymore. Don't wanna get ahead of myself and increase the weights. All I need to know is if I can do it - And I know I can.

Squat: 3x5x95
Bench: 3x5x60
Deadlift: 1x5x115
HLRS: 3x
Flyes: 1x10x14
69.2kg

 

[NorwegianDJ]

Squats 3x5x95 Failed on last rep on last set. Hit safety bars and couldn't go back up. Apart from that, it was easier.
Press: 3x5x35
Chinups 3x12-6-8
HLRs 3x
Cable flyes 2x10x10
69.4kg

 

[NorwegianDJ]

Saturday:
Squat 3x5x95
Bench 3x5x60
chinups 3x12-8-8
HLRs: 3x
Flyes: 1x14
2x12

 

[NorwegianDJ]

Oh hai there. After the last post, I travelled back to Norway and chilled for 2 months. During this time I did gym with my friend about 10 times. After I came to South Africa, Ive gone to the gym about 4 times. Initially I stopped because I couldn't walk for a week, and lost momentum. Yesterday, I FINALLY started my routine again!

My mom actually wanted to go buy weight gainer with me. It's roughly 45% protein and 50% carb. Good to have, makes life easier. Only thing now is that she says she refuses to ever hear the word "beef jerky".

Anyways, let's get on track again. I haven't measured myself since last time, but Im pretty sure Ive lost a lot of weight, Ive lost fat and muscle during this time. I think Im at about 66kg.

Squats: 3x5x70 My legs hurt quite a bit today, and I have trouble walking properly.
Bench: 3x5x50 Quite doable.
Chinups: 2x6
Decline sit-ups: 3x10x~12
Chinups: 1x6
Decent for a 4-5 month break. Excited to get back on track and regain the muscle and get even better!

 

[NorwegianDJ]

Had to work out at home today:

Pushups: 3x12
Pullups: 2x6
Situps: 3x12

I still have trouble walking in stairs.

 

[AAAgent]

my personal advice.

Do a lot more pushups and situps. They are very weak at those rep numbers.

Your pullups seem to be at an average level which isn't too bad but the pushup and situps are horrible numbers.

As a 10 year old i was doing close to 50 pushups at a time and could easily do 3 sets of 20 reps.

situps i could probably do twice that number. Keep pushing yourself and do your best to increase the volume/intensity of your pushups everytime. There really isn't much reason not to for calesthetics as its pretty hard to hurt yourself if you rest.

 

[NorwegianDJ]

Agreed. Atleast more sets.
The reason I kept the sets down were because I feel very worn out after starting working out again on sunday and therefore am way more worn out than I should be. I wanted to be able to do proper benching on thursday, as I were supposed to do Press today.

The reason I actually dont go higher than 12 is because from what I know, there is less of a benefit from it. What I do instead is that I go down very slowly, so I exhaust myself within 12 reps.

My chinups used to be at 14 reps, but of course they decreased alot now that I didn't gym.

Hopefully my numbers will be back to normal within 1-2 months.

 

[NorwegianDJ]

Squats: 3x5x70 Increasing to 75 next week. Taking it slow.
Bench: 3x5x55 Spotted for safety, but no help recieved. Barely made the last rep of the last set.
Chinups - 2x8-5
Decline sit-ups: 3x10x10
HLRs: 1x

 

[NorwegianDJ]

Legs don't hurt anymore.
Squats: 3x5x75
Bench: 3x5x55
Chinups: 3x6
Decline situps: 3x10x9

 

[NorwegianDJ]

Had to skip 2 sessions sadly.

Squats: 3x5x80 Spent a bit longer on breaks.
Bench: 3x5x55
Chinups: 3x10-7-5
Decline situps: 3x10x8

 

[NorwegianDJ]

Sqauts: 3x5x80
Press: 3x5x30
Deadlift: 1x5x90
Decline situps: 3x10x12

 

[NorwegianDJ]

Also had to skip 2 sessions again.
Walked to gym today:
Squats: 3x5x80
Bench: 3x5x55
Chinups: 2x13-6
Decline situps: 3x10x10

 

[NorwegianDJ]

WHATSUP!
Stopped gymming before exams and didnt start it up over the summer holidays.
Just finished "the 4-hour body". Amazing book.
I'll be undertaking a bench press challenge, increasing my bench by 40kg in 6 months. My bench has just stalled hard compared to my other lifts ever since I started.

What I did today:
Bench Press:
- Power Grip: 1x8x40
- Wide Grip: 2x10x35
- Narrow Grip: 2x10x30
Followed this up with 1 set of 10 reps of the Myotonic crunch. Wow. All other ab exercises seem to be nothing compared to that!
I believe my current weight is about 64kg. bf% at 8 I believe. 7-9 atleast.
Will include 1 day of sqaut + deadlift in my routine too. Do you think that will halt any progress with the bench press?

Glad to be back in a routine.

 

[NorwegianDJ]

Bench Press:
- Power Grip: 1x10x45
- Wide Grip: 2x8x35
- Narrow Grip: 2x8x35
Swapped the # of reps this session. My bad.
2x10 of myototic crunch.

 

[NorwegianDJ]

Bench Press:
- Power Grip: 1x8x50
- Wide Grip: 2x10x40
- Narrow Grip: 2x10x40
Starting to get heavy. Struggling a bit and longer breaks. Clear sign that I need to eat more!
2x10 of myototic crunch.