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  #11  
Old 01-30-2014
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Thursday 30/1


Militayr press 40kg*16 40kg*11 40kg*9

Klokov pull 40kg*10*3

Superset
Bent lateral 10kg*10
Laterals 10kg*10
Front raises 10kg*10

2 hand db extensions 35kg*10*3
Hammer curl 25kg*10*3
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  #12  
Old 02-01-2014
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Friday 31/1

Hypers
Abs

Dumbbell row 50kg*8*2 40kg*13

T-bar 85kg*10*2 65*16

Dumbbell shrugs 40kg*10*2 40kg*18 (cheat shrugs on last set)

Cable curl a few sets
Abs
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  #13  
Old 02-01-2014
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Saturday 1/2

Weight 95.6 kg
Waist 86.5 cm
Stomach 97.5 cm
Leg 64 cm
Arm 40.5 cm
Back/chest 116 cm

Weight unchanged, waist and stomach down a cm and the rest up
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  #14  
Old 02-05-2014
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Monday 3/1

Lower back and abs

Pause bench 90kgx5x5
Dips bodyweightx23,17,10
Flies on 3 different inclines
Some triceps and biceps
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  #15  
Old 02-05-2014
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Tuesday 4/1

Pendlay rows 70kgx10x3
Power shrughs 180kgx13x3
Dorian rows 90kgx10x3
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  #16  
Old 02-05-2014
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Wednesday 5/1

Circuit training

40 seconds per stations, 2 rounds

KB swing
Bulgarian bag
Windmill
Skip rope
Row

tabata intervalls. 4 rounds (2 minutes) per station
plank
Goblet squat
Bulgarian bag
Windmill
Skip rope
Mountain climber
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  #17  
Old 02-06-2014
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Thursday 6/1

Squat 100kgX5X4
Deadlift 140kgx5x3
Deficit sldl 100kgX19
GM 50kgX15
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  #18  
Old 02-10-2014
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Friday 7/1

shoulders and arms
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  #19  
Old 02-10-2014
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Monday 10/1

Hypers and abs

Bench 90kgx5x5
Dumbbell incline bench 25kgx19 25kgx15 25kgx15

pushdowns and cuks
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  #20  
Old 03-28-2014
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So a little update.

I have been following the program pretty much spot on and diet has been very clean. Strangely enough I am not losing much weight, we are talking a kg a month. My waist has gone down about 3.5 cm though, same for stomach and arms are up 1.5 cm. Somehow visually it looks like the change is larger though, rounder shoulders etc from going back to bodybuilding.

I don't really mind a slow pace of weight loss to be honest because the way I am dieting now I could do perpetually I think. If it takes me half a year to get into shape so be it, I have rushed and crashed and burned so many times that I should try patience for once

Strength is inching upwards in pretty much all exercises so can't complain about that either!
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