One way ticket to Gainsville

17. september 2014

A. Bent-over rows T:20X0 R:90
10x60kg
10x60kg
10x60kg
10x60kg

B. Close-grip pulldowns T:20X0 R:90
5x75kg
5x75kg
5x75kg
5x75kg
5x75kg

C1. Wide-grip pronated pulldowns T:20X0 R:10
10x60kg
10x60kg
10x60kg
10x60kg

C2. Straight arm pulldowns T:20X0 R:90
10x20kg
10x20kg
10x20kg
10x20kg

D. Seated close-grip cable rows T:20X0 R:60
15x30kg
15x30kg
15x30kg

E. DB lying reverse flies T:20X0 R:60
10x5kg
10x5kg
10x5kg
10x5kg

18. september 2014

A. Barbell bench press T:20X0 R:120
5x87.5kg
5x87.5kg
5x87.5kg
5x87.5kg
5x87.5kg

B. DB flies T:20X0 R:60
10x14kg
10x14kg
10x14kg
10x14kg

C1. Standing DB lateral raises T:20X0 R:10
15x5kg
15x5kg
15x5kg
15x5kg

C2. Military press T:20X0 R:90
15x20kg
15x20kg
15x20kg
15x20kg

D. Dips T:20X0 R:120
8xbw+20kg
8xbw+20kg
7xbw+20kg
6xbw+20kg

E. EZ-bar overhead extensions T:20X0 R:60
10x35kg
10x30kg
10x30kg
10x30kg
10x30kg

19. september 2014

A. Squat T:20X0 R:180
5x60kg
5x60kg
5x80kg
5x100kg
2x120kg
2x140kg
1x150kg
1x160kg
1x165kg
1x170kg.. PR
5x140kg
5x140kg
4x140kg

B. Deadlift T:20X0 R:150
5x60kg
5x100kg
2x140kg
2x140kg
2x140kg
2x140kg
2x140kg

C. Leg press T:20X0 R:90
15x150kg
15x150kg
15x150kg

D1. Leg extensions T:2020 R:10
10x40kg
10x40kg
10x40kg

D2. Leg curls T:20X0 R:60
10x60kg
10x60kg
10x60kg

21. september 2014

A. Squat T20X0 R90
5x60kg
5x60kg
5x100kg
2x120kg
1x140kg
1x150kg
1x160kg
1x170kg
20x100kg

B. Barbell bench press T20X0 R180
5x60kg
5x80kg
2x90kg
1x100kg
15x60kg
12x60kg

C. Close-grip bench press T20X0 R90
8x60kg
6x60kg
8x60kg
7x60kg

22. september 2014

A. Squat T20X0 R180
5x60kg
5x60kg
5x80kg
5x100kg
2x120kg
2x140kg
2x150kg
1x160kg
20x105kg

B. Deadlift T20X0 R180
5x60kg
5x100kg
2x120kg
2x140kg
2x160kg
1x180kg
1x190kg
8x140kg
8x140kg
8x140kg

C. Leg press T20X0 R90
10x150kg
10x150kg
10x150kg
10x150kg

D. Leg curls T20X0 R60
10x70kg
10x70kg
10x70kg

23. september 2014

A. Squat T20X0 R180
10x60kg
10x85kg
5x100kg
5x120kg
5x140kg
1x150kg
1x150kg
1x150kg
20x110kg

B. Wide-grip pronated pulldowns T20X0 R90
5x70kg
5x75kg
5x75kg
5x75kg
5x75kg

C. Neutral-grip pulldowns T20X0 R60
8x55kg
8x55kg
8x55kg
8x55kg

D. DB lying reverse flies T20X0 R60
15x5kg
15x5kg
15x5kg
15x5kg

E. Seated close-grip cable rows T20X0 R60
8x40kg
8x40kg
8x40kg
8x40kg

F. Barbell bench press T20X0 R90
3x90kg
3x90kg
3x90kg
3x90kg
3x90kg

24. september 2014

A. Barbell bench press T20X0 R90
5x80kg
5x80kg
5x80kg
5x80kg
5x80kg
3x90kg
1x100kg
1x100kg
1x100kg
15x60kg
13x60kg

B. Incline DB press T20X0 R90
10x26kg
10x26kg
10x26kg
10x26kg

C. DB flies T20X0 R60
8x16kg
8x16kg
8x16kg
8x16kg

D. EZ-bar overhead extensions T20X0 R60
10x40kg
10x40kg
10x40kg
10x40kg

25. september 2014

A. Squat T20X0 R180
5x60kg
5x80kg
5x100kg
2x120kg
2x140kg
1x160kg
1x170kg
5x140kg
5x140kg
20x100kg

B. Deadlift T20X0 R180
5x100kg
5x120kg
2x140kg
1x160kg
1x180kg

C. Wide-grip pronated pulldowns T20X0 R60
5x75kg
5x75kg
5x75kg
5x75kg
5x75kg

26. september 2014

A. Squat T20X0 R180
10x60kg
5x80kg
5x100kg
2x120kg
2x140kg
1x160kg
1x175kg PR

B. Barbell bench press T20X0 R120
10x60kg
5x80kg
5x90kg
5x90kg
5x90kg
5x90kg
3x90kg

C. DB incline press T20X0 R90
12x24kg
12x24kg
12x24kg
12x24kg

D. Seated DB lateral raises T20X0 R60
15x6kg
15x6kg
15x6kg

E. Dips T20X0 R60
15xbw
15xbw
13xbw

F. EZ-bar overhead extensions T20X0 R60
10x30kg
10x30kg
10x30kg
10x30kg

27. september 2014

A. Squat T20X0 R180
10x60kg
10x60kg
5x100kg
2x120kg
2x140kg
1x160kg

B. Deadlift T20X0 R180
5x100kg
2x140kg
2x140kg
2x140kg
2x140kg
2x140kg

C. Bent-over rows T20X0 R90
5x70kg
5x70kg
5x70kg
5x70kg
5x70kg

D. Wide-grip pronated pulldowns T20X0 R90
5x75kg
5x75kg
5x75kg
5x75kg
5x75kg

28. september 2014

A. Barbell bench press T20X0 R90
5x60kg
5x80kg
5x90kg
2x95kg
2x95kg
2x95kg
2x95kg
2x95kg

B. DB inclne press T20X0 R90
5x32kg
5x34kg
5x36kg
5x36kg
5x36kg

C. Standing DB lateral raises T20X0 R60
10x12kg
10x12kg
10x12kg

D1. EZ-bar overhead extensions T20X0 R10
10x30kg
10x30kg
10x30kg

D2. DB preacher curls T20X0 R60
10x14kg
10x14kg
10x14kg

29 september 2014

A. Squat T20X0 R180
5x60kg
5x100kg
2x120kg
1x140kg
1x165kg
1x180kg PR

B. Bent-over rows T20X0 R60
10x60kg
10x60kg
10x60kg
10x60kg
10x60kg

C. Wide-grip pronated pulldowns T20X0 R90
5x75kg
5x70kg
5x70kg
5x70kg
5x70kg

D. Close-grip pulldowns T20X0 R90
12x55kg
12x55kg
12x55kg
12x55kg

E. Seated cable row T20X0 R60
10x40kg
10x40kg
10x40kg
10x40kg

30. september 2014

A. Barbell bench press T20X0 R120
5x60kg
5x80kg
2x95kg
2x100kg
2x100kg
2x100kg
2x100kg
8x80kg
7x80kg
6x80kg

B. DB incline press T20X0 R90
4x36kg
7x32kg
7x32kg
7x32kg

C. Poliquin lateral raises T20X0 R60
12x4kg
12x4kg
12x4kg
12x4kg

D. EZ-bar overhead extensions T20X0 R60
15x30kg
15x30kg
15x30kg

1. oktober 2014

A. Deadlift T20X0 R180
5x60kg
5x60kg
5x60kg
5x100kg
5x100kg
2x120kg
2x140kg
1x160kg
1x180kg
1x180kg
3x160kg
3x160kg
3x160kg

B. Squat T20X0 R90
10x60kg
10x100kg
10x100kg
10x100kg
10x100kg
10x100kg

C. Barbell lunges T20X0 R90
10x60kg
10x60kg
10x60kg
10x60kg

D. Leg curls T20X0 R90
12x55kg
12x55kg
12x55kg
12x55kg

2. oktober 2014

A1. Barbell bench press T20X0 R10
10x70kg
10x70kg
10x70kg
10x70kg

A2. Bent-over rows T20X0 R90
10x60kg
10x60kg
10x60kg
10x60kg

B. Wide grip pronated pulldowns T20X0 R90
10x60kg
10x60kg
10x60kg
10x60kg

C. Seated cable rows T20X0 R60
10x40kg
10x35kg
10x35kg
10x35kg

D. Chest-supported reverse flies T20X0 R45
12x6kg
12x6kg
12x6kg
12x6kg

E. DB curls T20X0 R60
10x12kg
10x12kg
10x12kg
10x12kg

3. oktober 2014

A. Squat T20X0 R180
5x60kg
5x80kg
5x100kg
2x120kg
2x140kg
1x165kg
1x180kg

B. Barbell bench press T20X0 R120
5x60kg
5x80kg
3x95kg
3x95kg
3x95kg
3x95kg
3x95kg
3x95kg
3x95kg

C. DB incline press T20X0 R90
8x32kg
8x32kg
8x32kg
8x32kg

D1. Poliquin lateral raises T20X0 R10
8x3kg
8x3kg
8x3kg
8x3kg

D2. Seated DB lateral raises T20X0 R60
8x7kg
8x7kg
8x7kg
8x7kg

E. EZ-bar overhead extensions T20X0 R60
10x30kg
10x30kg
10x30kg
10x30kg

4. oktober 2014

A. Squat T20X0 R120
10x60kg
5x100kg
2x120kg
2x140kg
10x102.5kg
10x102.5kg
10x102.5kg
10x102.5kg
10x102.5kg

B. Deadlift T20X0 R120
5x60kg
5x100kg
5x120kg

C. Barbell bench press T20X0 R90
8x80kg
8x80kg
3x90kg
3x90kg
3x90kg
3x90kg
3x90kg

D. DB rows T20X0 R60
10x26kg
10x26kg
10x26kg
10x26kg

6. oktober 2014

A. Squat T20X0 R180
5x60kg
5x100kg
5x120kg
5x140kg
2x150kg
2x150kg
1x150kg

B. DB incline press T20X0 R120
8x31kg
8x31kg
8x31kg
8x31kg

C. DB flies T20X0 R45
10x13.5kg
10x13.5kg
10x13.5kg
10x13.5kg

Seated lateral raises T20X0 R45
15x6kg
12x6kg
10x6kg
10x6kg

7. oktober 2014

A. Barbell bench press T21X0 R120
5x60kg
1x80kg
1x85kg
1x90kg
1x95kg
1x100kg
1x105kg
1x110kg PR
5x80kg
5x80kg
5x80kg
5x80kg
5x80kg

B. DB incline press T20X0 R90
10x30kg
10x30kg
10x30kg
10x30kg

C. DB flies T20X0 R45
10x14kg
10x14kg
10x14kg
10x14kg

D. Seated DB lateral raises T22X0 R60
10x6kg --> 5x3kg
10x6kg --> 5x3kg
10x6kg --> 5x3kg

E. Dips T20X0 R90
10xbw
10xbw
12xbw

16. oktober 2014

A. Barbell bench press T20X0 R120
10x60kg
10x80kg
5x95kg
4x95kg
4x95kg
3x95kg
3x95kg

B. DB incline press T20X0 R90
5x38kg
5x38kg
5x38kg
5x38kg
5x38kg

C1. Standing DB lateral raises T20X0 R10
10x7kg
10x7kg
10x7kg

C2. Chest-supported rear delt raises T20X0 R90
10x7kg
10x7kg
10x7kg

D1. EZ-bar curls T20X0 R10
10x35kg
10x35kg
7x35kg
7x35kg

D2. EZ-bar overhead extensions T20X0 R90
10x35kg
10x35kg
10x35kg
10x35kg

17. oktober 2014

A. Squat T20X0 R180
10x60kg
10x80kg
5x100kg
2x120kg
2x140kg
2x160kg

B. Leg curls T20X0 R90
10x70kg
10x70kg
10x70kg
10x70kg

19. oktober 2014

A. Deadlift T20X0 R120
5x60kg
5x100kg
3x120kg
3x120kg
3x120kg
3x140kg
2x160kg
1x170kg
1x180kg
1x190kg
1x195kg

B. DB rows T20X0 R90
8x30kg
8x34kg
8x34kg
8x34kg

C. Wide-grip pronated pulldowns T20X0 R90
8x65kg
8x65kg
8x65kg
8x65kg

D. Seated close-grip cable rows T20X0 R60
10x35kg
10x35kg
10x35kg
10x35kg -> 10x25kg -> 10x15kg

20. oktober 2014

A. Squat T20X0 R120
5x60kg
5x80kg
5x100kg
5x120kg
2x140kg
1x160kg
20x100kg

B. Barbell bench press T20X0 R120
5x60kg
5x80kg
5x95kg
5x95kg
4x95kg
3x95kg
3x95kg
8x80kg w/ pinky grip
7x80kg w/ pinky grip

C1. DB shoulder press T20X0 R10
5x28kg
5x28kg
5x28kg
5x28kg
5x28kg

C2. Seated DB lateral raises T20X0 R120
8x7kg
8x7kg
8x7kg
8x5kg
8x5kg

D1. Dips T20X0 R10
10xbw
10xbw
10xbw
10xbw

D2. EZ-bar overhead extensions T20X0 R90
8x30kg
8x30kg
8x30kg
8x30kg

21. oktober 2014

A. Deadlift T20X0 R120
5x60kg
5x100kg
3x120kg
3x120kg
3x120kg
3x140kg
2x160kg
1x170kg

B. DB rows T20X0 R90
5x38kg
5x38kg
5x38kg
5x38kg
5x38kg

C. Wide-grip pronated pulldowns T20X0 R90
5x75kg
5x75kg
5x75kg
5x75kg
5x75kg

23. oktober 2014

A. Barbell bench press T20X0 R180
10x60kg
5x80kg
5x95kg
5x95kg
5x95kg
5x95kg
5x95kg
5x80kg w/ pinky grip
5x80kg w/ pinky grip
5x80kg w/ pinky grip
5x80kg w/ pinky grip
5x80kg w/ pinky grip

B. DB incline press T20X0 R90
8x30kg
8x30kg
8x30kg
8x30kg

C1. DB shoulder press T20X0 R10
5x24kg
5x24kg
5x24kg
5x24kg
5x24kg

C2. Seated DB lateral raises T20X0 R90
15x5kg
15x5kg
10x5kg
10x5kg
10x5kg

D. Dips T20X0 R120
20xbw
15xbw
10xbw
10xbw

24. oktober 2014

A. Squat T20X0 R120
10x60kg
10x80kg
5x100kg
2x120kg
2x140kg
2x140kg
2x140kg
2x140kg
2x140kg
10x100kg
10x100kg
10x100kg

B. Leg extensions T20X0 R60
15x40kg
15x40kg
15x40kg
15x40kg

C. Leg curls T20X0 R60
10x65kg
10x65kg
10x65kg
10x65kg

25. oktober 2014

A. Deadlift T20X0 R180
5x60kg
5x100kg
3x120kg
2x140kg
1x160kg
1x170kg
1x180kg
5x140kg
5x140kg
5x140kg

B. DB rows T20X0 R120
5x40kg
5x40kg
5x40kg
5x40kg
5x40kg

C. Wide-grip pronated pulldowns T20X0 R90
8x70kg
8x70kg
8x70kg
8x70kg

D1. Seated close-grip cable rows T20X0 R10
10x40kg
10x40kg
10x40kg
10x40kg

D2. Chest-supported rear delt raises T20X0 R60
10x4kg
10x4kg
10x4kg
10x4kg

30. oktober 2014

A. Barbell bench press T20X0 R90
10x80kg
10x80kg
7x80kg
8x775kg

B. DB incline press T20X0 R90
10x28kg
10x26kg
9x26kg
9x26kg

C. Barbell decline press T40X0 R90
10x50kg
10x55kg
10x55kg
10x55kg

D. Cable flies T20X0 R60
10x10kg
10x10kg
10x10kg
10x10kg

E. DB pulldowns T20X0 R60
12x22kg
12x22kg
10x22kg
10x22kg

F. DB rows T20X0 R90
10x30kg
10x30kg
10x30kg
10x30kg

G. Wide-grip pronated pulldowns T20X0 R90
8x60kg
10x50kg
10x50kg
10x50kg

H. Seated pulley rows T20X0 R60
8x35kg -> 12x20kg
8x35kg -> 12x20kg
8x35kg -> 12x20kg
8x35kg -> 12x20kg

31. oktober 2014

A. Deadlift T20X0 R120
8x60kg
5x100kg
2x120kg
2x150kg
1x160kg
1x170kg
8x120kg
8x120kg
8x120kg
8x120kg

B. Squat T20X0 R90
6x60kg
6x100kg
6x120kg
6x120kg
6x120kg
6x120kg

C. Front squat T20X0 R90
10x60kg
10x60kg
10x60kg
10x60kg

D. DB split squat T20X0 R90
12x14kg
12x14kg
12x14kg
12x14kg

E. Leg curls T20X0 R90
12x60kg
12x60kg
12x60kg
12x60kg

F. DB front raises T20X0 R90
12x9kg
12x9kg
12x9kg
12x9kg

G. Upright rows T20X0 R90
15x20kg
15x20kg
15x20kg
15x20kg

1. november 2014

A. DB shoulder press T20X0 R90
8x28kg
8x28kg
8x28kg
8x28kg

B. Standing DB lateral raises T20X0 R90
12x8kg
12x8kg
12x8kg
12x8kg

C. Chest-supported rear delt raises T20X0 R90
12x7kg
12x7kg
12x7kg
12x7kg

D. Military press T20X0 R90
12x30kg
12x40kg
9x40kg
8x40kg

E. Upright rows T20X0 R90
15x20kg
15x20kg
15x20kg
15x20kg

F. Close-grip bench press T20X0 R90
12x60kg
12x60kg
8x60kg
8x60kg

G. French press T20X0 R90
12x35kg
12x35kg
12x35kg
12x35kg

H. DB curls T20X0 R90
12x12kg
12x12kg
12x12kg
12x12kg

I. Preacher curls T20X0 R90
12x35kg
10x35kg
10x35kg
10x35kg

One way ticket to Gainsville

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