Johans journal

[Kärnfysikern]

Time for me to make a westside run again will put every workout in here. Weights in kilogram(multiply with 2,2 to get ibs)

2/10 saturday DE bench

speed bench 9 sets with 3 different grips 50-70kg
Nose breakers 50kg*12, 50*10, 50*9,50*7
Dips 23,5*7, 18,5*8, bodyweight*18
seated laterals 16*10, 16*8,16*8
t-bar rows 70*15, 80*12, 90*10

Feelt pretty good. Decent strenght considering I have been sic for 10 days. Tomorrow I have Me squat

[DF2003]

wish you the best!

[Kärnfysikern]

ME squat

parallel box squats. 150*3(feelt easy but I didnt sit back enough and hurt my knee a bit) then 1*170 feelt heavy of the box but then I smoked it liked nothing.

Box deadlifts(standing on a box so my feet are maby 3 centimeter below the bar) 100*6, 140*5, 140*5

then I had to go cause the gym closed. Didnt know it closed that early on sundays

[Kärnfysikern]

ME bench
Decline benche worked upp to a EASY tripple on 110kg and then a esy single on 120kg. I didnt go any higher cause I had no spotter and for some reason it was a bitch to balance the bar and I hate to unrack heavy when declining. Didnt feel safe to go any higher.

Incline db press 36kg*8, 36kg*7, 36kg*7

Overhead db exstension(both hands on the db) 38,5*8, 38,5*7, 38,5*7

Barbel rows 100*8, 100*8, 100*10(first 2 sets wide grip last set reverse grip)

forgot abs

[Money Boss Hustla]

...bro since I have been on this board...you have been one of the guys that has always tried to achieve his goals. You have made some big gains over the time here. Keep it up! Giver!

[Kärnfysikern]

DE squat
7*2 speed squats 80kg
10 speed dls 100kg
Seated leg curl 78*8, 68*8, 59*8, 59*7
Legpress 350*11, 300*23
a ab machine 60kg*14, then a dropset 60*8,40*8,20*8

[Kärnfysikern]

DE bench 9/10 all weights in kilograms as usual

speed bench 3*9
Flat benchpress 110*6, 110*6
One hand db overhead exstension 18,5*10, 18,5*9, 18,5*8
Db rows 50*10, 50*9, 50*7
Alternated Db curls 18,5*10
Db cleans 18,5*8, 18,5*8
Ab machine 86*8, 64*12, 64*10

Seems like I have lost 10kilograms in strenght in my bench 6rm when I was sic and couldnt eat good I hope I will get it back soon. Offcourse I benched without a spotter today wich I hate. I hate to unrack the **** bar myself. Feels like I lose 2 repetitions from the unassisted unracking

[Kärnfysikern]

ME Squat 11/10

Gm's(off pins in the power rack) worked upp to 3 reps on 170kg and then failed at 190kg twice

Hacksquat 120kg*7, 120*15(rest paused)

Romanian deadlifts 140*7, 140*6, 140*6

calves and abs

[Kärnfysikern]

ME bench 12/10
This was a bad ass workout

incline rack lockouts(starting with bar at eye level)
worked upp to a trippel on 115kg, 2 reps on 120kg, 1 rep on 125kg and failed twice at 130kg

Incline bench press 90*4, 90*3, 90*3, 90*3, 90*3

Babelrows 100*12, 120*6, 120*5, 100*8

superset side and rear lateral
3 sets of 18,5*20 reps total

hammer curl 26*6, 26*5, 21*5

Abs

[Money Boss Hustla]

How's the lifting going? The cycle?
ohh yeah muther****ers

[Kärnfysikern]

the lifting and cycle has gone very poor. My mind wasnt into it, I was eating as I should and training good, but when my mind aint into it I dont gain good no matter what. Leg strenght did go upp quite a bit though but my knees once again stopped me from increasing even more

Im gonna take a few weeks of everything, just relax totaly from juicing, eating and training and get my **** togheter. Then Il begin a competition diet and compete in may. What kind of routine and diet I will do I havent decided on yet....

[Money Boss Hustla]

the lifting and cycle has gone very poor. My mind wasnt into it, I was eating as I should and training good, but when my mind aint into it I dont gain good no matter what. Leg strenght did go upp quite a bit though but my knees once again stopped me from increasing even more

Im gonna take a few weeks of everything, just relax totaly from juicing, eating and training and get my **** togheter. Then Il begin a competition diet and compete in may. What kind of routine and diet I will do I havent decided on yet....

Ya that's hard. The mind is key.

Keep the journal going!