Mikkel: Recovering, and basics

Training at gym tuesday the 23th of November

Warmup, prehab, and 8 statics 3x20sec

Pullups 3x3

Dips 3x3

Windshield wipers on floor 3x3

came home and did some opening up of the hips.

Today i did the last of my 6 GVT workouts for arms over the last six weeks. Will do some stretching for lower body in a minute. Tomorrow I'll go to the gym and stretch my shoulders afterwards

Training today friday the 26th of November 2010

Warmup, prehab, statics, dynamic stretch.

Bench press, All sets done as explosive as possible. Just needed to find my 3rm today

3x20

3x25

3x30

3x35

3x40

3x45

3x50

3x55

3x60

3x65

3x70

3x75

Pullups

3x3 normal grip

3x2 wide grip

1x3 UH grip

Lateral raise, hamstrings and done.

Will stretch my shoulders tonight:)

Training sunday the 28th of November 2010

warmup and statics.

Then i did some squat technique training, some incline barbell bench, Pullups and some random stuff. didn't go too hard. Have a handball match later today

training today tuesday 30th of November

warmup , statics, little prehab, dynamic stretch

Incline bench 3 rm test

3x20kg

3x25kg

3x30kg

up to 3x60kg

did some pullups and hamstrings between sets.

also got in 3x3 windshield wipers on floor

very little stretching for lower body and shoulders then off.

Training friday the 3th of December 2010

I have some issues with my finger dunno what it's called in english. In danish we say a "kraftig forstuvning".

warm-up

Some squatting light weights trying to get some depth...

Some hamstring work

Overhead press 3 rm test = 42,5kg

3x20kg

3x25kg

3x30kg

3x35kg

3x40kg

3x42,5kg PR

Did shoulder stretching afterwards.

In between sets of everything i did traps, rear delt, and rhomboid work.

tomorrow is core, and some neural charge workout (short), and hammie stretching.

Activation workout and stretching saturday the 4th

little warmup.

3 rounds:

3-5 rep jumps

3-5rep plyo pushup

3-5 rep high db swings

Core work:

3 rounds:

the planche 30s

side planche 30s each side

back planche 30s

then arch and hollow hold 3x20sec each.

Stretched hammies, ankles and a little groin. Sore today after doing some new trap movements yesterday

Week 1/3 of new program, upper body emphasis day 1/2

little warmup.

Plyometric pushup 3x3

Overhead press MTW 35kg

15kg, 17,5kg 22,5kg 27,5kg 32,5kg 35kg 30kg 32,5kg 35kg 30kg everything is 3 very explosive reps.

did trap work staggered between those sets.

Incline bench press MTW 50kg

30kg, 40kg, 50kg 45kg 47,5kg 50kg 45kg

Rhomboids staggered

Flat bench MTW 65kg

45kg 55kg 65kg 60kg 62,5kg 65kg 60kg

rear delts staggered

Then 2 sets of light goodmornings, 2 sets of hypers and some hamstring and back stretching

Tomorrow is same workout

program week 1/3 upper body emphasis day 2/2

little warmup, then activation: Plyo pushup hands on box 3x3

Overhead press, incline bench and bench press exact same weight reps sets as yesterday.

Little hip mobility then:

Goblet squat max test ended on 3 rm around 30kg could go a little higher probably but those big DBs are hard to handle in a G-squat.

Done. I'm at the moment eating no carbs before i train at all. the first carbs i get in my day is my mid workout shake:) working pretty good, blood sugar gets spiiiked.