NorwegianDJ's workout journal

[NorwegianDJ]

Had another one with him, Dom, and Martin yesterday.
Snow was injured, so we skipped deads.

3xLat pulldown 15-12-10 ~55kg
Press/chinup supersets w/10-20-15kg/chinup 5 reps.
Bicep curls
Tricep isolation behind head, excuse me not knowing the term.
Rows - Imma do rows first in the future, as all the arm work left me unable to hit my back hard and resulted in poor form and I could feel my injury.
Abs - Myatotic crunch x2
Weight in at 70kg+ now.

 

[NorwegianDJ]

Hit the gym again with the Gym Crew.
Warmed up with squats, but skipped them and joined the others.
Did 2 sets of light rows.
Then 1x10x55 and 1x10x65 on the row machine.
Did a 10 rep rotation w/20kg and 2 sets of 10kg bicep curls. Barbell.
Did a 3x 45 sec rotation of half-rows - light bench - rest - pushups.
Did a set of pushups to failure on the Powerplate for fun.
Finished with a set of Flyes and a weird exercise I didn't like.

Moved onto abs and made up The Gym Crew Ab exercise - the making of a star with interjoined legs, doing situps with 1 medicine ball.

 

[NorwegianDJ]

We hit the gym yesterday:
Started with some back work due to Bench being taken.
Rows: 1x12x40 1x10x60
Press: 1x10x25
Bench: 2x5x65 1x5x60
Back extensions: 1x20x12, 1x10x12
Chin ups: 1x12
Dips: 1x12
- Could've done more for everything but bench. Might start adding weight to the latter two.
Weight: 69.Something kg. Arms are getting much bigger, back is also following through. Chest is moving forward at a slower pace.

 

[Krueg]

Nice work!

 

[NorwegianDJ]

Thanks dude, appreciate it. Although I have to admit, this is piss poor considering Ive been lifting 2 years now. Lesson: Don't take monthly long breaks.

Hit the gym with Martin today. Snow couldn't make it (obviously). We spent a lot of time talking about how we could finance his operation.

Bench: 1x5x60, 1x6x65, 1x10x55
Rows: 3x~9x60 - Machine
2x Myatotic crunch
1x HLRs

I've decided I dont need to cut, as I did some "anti-water retention" (in lack of a better word) stuff, so Im quite cut now. Im also experimenting with high-low calorie intakes depending on when I worked out relative to that day. Also experimenting with intermittent fasting. I want to get big, so I need to eat more.

 

[NorwegianDJ]

Had a very quick sesh in the gym with Martin just now:

Bench: 1x2x70 - Failure at 3.
2x5x65

2x HLRs

 

[Quiksilver]

Thanks dude, appreciate it. Although I have to admit, this is piss poor considering Ive been lifting 2 years now. Lesson: Don't take monthly long breaks.

Hit the gym with Martin today. Snow couldn't make it (obviously). We spent a lot of time talking about how we could finance his operation.

Bench: 1x5x60, 1x6x65, 1x10x55
Rows: 3x~9x60 - Machine
2x Myatotic crunch
1x HLRs

I've decided I dont need to cut, as I did some "anti-water retention" (in lack of a better word) stuff, so Im quite cut now. Im also experimenting with high-low calorie intakes depending on when I worked out relative to that day. Also experimenting with intermittent fasting. I want to get big, so I need to eat more.

good stuff

and yeah, taking breaks will end up with you not achieving your goals ... i did that for a couple years, and regret it.

 

[NorwegianDJ]

I know right. Even those small breaks from when your friends can't make it or you think you have too much to do.

Bench: 1x4x70 - 1 more than last week.
1x5x65
1x6x60

HLRs 2x

Bicep curls, sitting: 1x20x5 , 1x15x8
Reverse curls: 1x15x10

Ab curcuit 3x

Cable Lat Flies 3x @ 4kg (rather heavy and I really felt it in my lats)
Lat pullup 1x20

 

[Krueg]

Bench: 1x4x70 - 1 more than last week.
1x5x65
1x6x60

1 rep more is progress.

 

[cuzza]

Cable Lat Flies 3x @ 4kg (rather heavy and I really felt it in my lats)
Lat pullup 1x20

Two questions:
- What are cable lat flies?
- What are lat pullups?

 

[NorwegianDJ]

I know hey Krueg! I especially realized this when I looked into the reverse pyramid workout system. Im trying to incorporate it sometimes.

Those two exercise names I just made up as I dont know their names.
Basically, Flies are a chest exercise. Take the concept and apply it to lats with cables.
Pullups are, well, pullups, now do it closer to ground level so that the bar is perpendicular to your lats.

Yesterday:
Squats: 1x5x90 , 1x8x80
Myatotic crunch x2 partially with 4kg dumbell.
Traps: 3x22x~8 Forearms are too weak to work my traps effectively.
Weight is finally moving up: 69.2kg
Getting a bigger frame; upper back is getting bigger.

 

[NorwegianDJ]

Bench: 1x6x70!! 1x7x65
HLRs x2
Rows 2x10x60 - Machine

My fraame is a lot bigger due to the upper back work. Loving it!

 

[cuzza]

I'm trying to apply the cables to lats. I really can't figure out what you're doing.

Lat pullups... inverted rows?
http://media.tumblr.com/tumblr_lqb7y47On01qdaavy.jpg

 

[cuzza]

Just realised that reads like I'm being a **** about exercise names, I'm not ha. Was just wondering.

 

[NorwegianDJ]

I'll explain how I did it. I don't know whether it's a good exercise or not, but I like it for now. I assume you know flies for chest.
Grab the left cable with your right hand and vice versa, then perform them in the opposite direction as you would with chest flies.

Had a short session yesterday:
Chinups: 1x10~
Myatotic crunch 1x
Machine rows: 1x10x70, 1x7x70
Set till failure of curls followed by holding 10kgs with my forearms to develop them. Almost got robbed walking back. Had massive diarrhea this morning, so that's uhh great.

 

[NorwegianDJ]

Sesh with Robin at Claremont. Can't remember specific reps due to hangover:
Bench: 1x7x70 (6 or 7, cant remember) - 1x9(?)x65 - Later 1x10(?)x60
Chinups x10
Abs.
Cant remember half the stuff we did.
Ended off with a 1 K run where I averaged roughly 15 km/h.

 

[ArcBound]

I see your bench is coming along nicely, GJ!

 

[NorwegianDJ]

I see your bench is coming along nicely, GJ!

I know and it's exciting! Aiming for 75x5 on thursday!

Dumbell bench: 2x10x16 Kept it light due to thursday.
Machine rows: 1x9x80 (40 each side) 1x7x70 1x5x70
Press: 1x8x30 Light again.
HLRs 2x
Cable Lat Flies 3x5-5-4x~8

 

[NorwegianDJ]

Well 75x5 turned out to be a long-shot. I think the bar from sunday might not have been 20kgs after all.

Bench: 1x3x75. It was spotted, so I'd count it as 2.
1x4x70 Sheez this is hard.
1x8x60

Myatotic crrunch 2x

Flies: 1x2x16 - Went too horizontal. 1x4x16 1x7x12

Dips: Realized no weights was too easy after 7 reps. Added 5kgs and failed at 8.

 

[NorwegianDJ]

Hit the gym on monday. Did some back work. Chinups. Abs. Can't quite remember. Traps.

Today:
Bench: 1x5x60
1x5x70
1x4x60
1x10x50

Ab routine, 2x
Dips: 1x10x8
1x5x8

Press/chinup x1