Confessions of an Icelandic Viking (Hjortur's diary)

Gotta love leg extensions! I can't really think of another concentric quad isolation. The chair is isometric but it's too easy to implement into a bodybuilding routine.

Anyway. SUPERSET WEEK!!! WHOOO!!!! I'm going to skip the leg supersets though, since this weekend I will be herding sheep for hours on end, and running up and down mountains. That is leg workout enough! I do not want to run up mountains with killer DOMS  3*8 program for me thanks.

Chest - Supersets

Superset1
Bench Press - 70kg*8/8/8 (last rep was hard, but nailed it!)
Flyes - 10kg*12/12/12 (I did need more weight, but those felt nice anyway. Gotta remember the dumbbells, guys!)

Superset 2
Incline Bench Press - 55kg*7/6/7 (finally improving on inclines! probably the form. I don't think about form when lying on an inclined bench)
Incline flyes - 8kg*7/7/6

Superset 3
Hip Push-ups - 12/12/10 (I went a little fast, hip pushups are definitely not getting too easy yet)
Wide-grip push-ups 12+10+8

Superset 4
Deep Push-ups - 12/10/8 (even cheated a bit xD)
Dumbbell Flyes - 10kg/8/8/8
Dumbbell press - 5/6/6 (some of the numbers in this last superset are completely made up xD)

Haha, the drop on the second set of inclines was erhmm... funny. I lifted the bar up into position, and a tiny little fly sat on the middle of my barbell and stared at me . All of a sudden I start laughing hysterically at this situation, and I have to let the bar back down. I would've done 7*3 if not for that mishap  .

Back - Supersets

Superset 1
Pull-ups - 10/8/8/4/7
One-arm Dumbbell Rows - 32,5kg*5 27,5kg*5 22,5kg*8/8/8 (forgot how much supersets wear you down, so my weight started a bit too high for volume training)

Superset 2
Alternate-grip Pull-ups - 6/6/6/6
Pull-overs - 22,5kg - 5/5/5/4/4 (Same, old, weird tricep pains on the third set... weight was a bit too high, but I had 10kg plates on, so lowering would be too much hassle  . Especially since some of the weight-plates were upstairs and I was in the basement (you may have seen it in my pull-up post.))

Superset 3
Chin-ups - 7/7/6/5
bent-over dumbbell rows - 14kg(2)*8/8/8/5

13 or 26 sets depending on how you count. purty good. And I was all out on the last one. The reps started dropping when I didn't figure the rest time correctly, so half way through the workout I fetched the clock from the kitchen  . My phone doesn't have seconds on it.

My goal of a 100kg*5 bench press? or are you referring to another goal I've mentioned?  .
I'm probably going to be challenging Robbi, or somebody else, to a benching competition hopefully next week. Might try out a new deadlift max then too. At that time I'm going to try 100kg for one rep max (and if successful, try 105kg as well). But I still have a pretty long way to go for 5 reps. My best heavy workout so far was 80kg for 5/5/5/4

Edit: If there's lots of guys at the gym next Monday; Helgi, Jónas, Rúnar, Gummi and Robbi are there very often, I'll suggest an all around bench max day  None of them (except maybe Gummi, not sure) have solid routines. They all pretty much just go there and horse around. Might as well use that to my advantage.

You're probably right! I forgot; they just got new 1,25 plates  this week  . Before that you always had to go up by 5kg or nothing. I'll decide by how easily I make the 100kg, if I do make it. If it's really hard(which it probably will I will make 102,5 do, otherwise.. why not try 105 

Wait, what? o.0 what do you mean by that? xD

I test my max about once a month, or less. Last time I got a bench of 95kg and a deadlift of 135kg (no belt, no straps). Also 13 or 14 pull-ups and god knows how many dips.

Once a month or less ^_^ Which is more often than I usually did. And I've only tested my maxes 2-3 times before. I do it so often mostly because I'm so close to the 100kg bench, and I'm excited about it  . Just 5kg to go.

I'm only doing it because of how close I am to 100kg  When I reach that I'm probably going to be doing it a lot less often (like I said, this will only be about the 3rd  or 4th time I try for 1RM in the last 3-4 years) After that it's gonna be all about the 5RM. 100kg isn't impressive enough until I can do it for 5 reps or a regular basis  .

The day I do 100kg for 5 reps I'll pop open a bottle of champagne! Ok maybe not but still... I'll be extremely happy

I was thinking cheap vodka