Phew, i haven't posted again for AGES!

I'm gonna have to write alot again in the same post, because this is the only place where i'm logging my training except for my palm computer. I don't want to end up in the same situation as in may, when my battery died and all of the information was lost (the palm is from like 1998 or something

).
I was sick with the flu for some days (still am a bit), so no training on Tursday 13 - Tuesday 18. It was horrible to just sit inside for days and do nothing but sit on the computer or watch movies. I got so bored that i even did a floorplan of our bedroom and livingroom and made "models" of all of the furniture.
So i was on the gym yesterday and still a bit sick, but i was really surprised about how easy it was to train regardless of the sickness! I'm not sure if it's just about resting because i also had my first ever pre-work-out shake, it contained:
- 0.5 g Acetyl L Carnitine
- ~2 g L Tyrosine
- 5 g Creatine
- ~12 g "OsmoPure" Maltodextrin
Btw, i have also started to drink a post-workout shake:
- ~30 g Super-Pea Protein Isolate
- ~30 g "OsmoPure" Maltodextrin
- ~5 g Glutamine
In addition, i'm starting to take some Green Tea extract twice a day + Piracetam as soon as i get it from bulkpowders. Other: i'm taking extra magnesium and kalcium for a while because i had some nasty cramps in the front of my shin last week + zinc, b, c, a, e and selenium whenever i remember (just as a precaution, because i expect to get everything i need from my food)
As you might see on my logging, i have recently started to do 20 reps with the warming up -weights, this is to improve my muscle endurance.
Here's all the training since the last time i logged. I guess i did some bicycling too, but can't remember when.:
Wednesday 5.8.Barbell bent-over row
- 47 kg / 103 lbs * 10 (4 sets)
Pulldown on cable machine with "pro style" lat bar
- 40 kg / 88 lbs * 10 (4 sets)
Barbell bench press
- 30 kg / 66 lbs * 10 (4 sets)
Dumbell overhead press
- 8 kg / 17 lbs * 8 (4 sets)
Row on cable machine
- 35 kg / 77 lbs * 10 (2 sets)
- 40 kg / 88 lbs * 8 (2 sets)
Upright row on cable machine
- 25 kg / 55 lbs * 10 (2 sets)
- 30 kg / 66 lbs * 8 (2 sets)
"Side crunches" on cable machine
- 45 kg / 100 lbs
- 55 kg / 121 lbs * 10 (3 sets)
Reverse crunches, bicycle crunches, hanging crunches
Saturday 8.8.Biceps, Hammer curl
- 8 kg / 17 lbs * 10 (2 sets)
-
7 kg / 15 lbs * 10 (2 sets)Triceps pushdown on cable machine
- 30 kg / 66 lbs *
20 (2 sets)- 45 kg / 100 lbs * 10 (3 sets)
Romanian Deadlift
- 20 kg / 44 lbs *
20- 45 kg / 100 lbs * 10 (
5 sets)
- 50 kg / 110 lbs * 10Biceps on Preacher bench
- 18 kg / 39 lbs * 15 (2 sets)
-
20,5 kg / 45 lbs * 10 (3 sets)
Dips (but only about halfways, better to do many halfways than to do a couple all the way, imo)
- 10 (4 sets)Squats:
- 45 kg / 100 lbs * 10
- 70 kg / 154 lbs * 10 (2 sets)
- 75 kg / 165 lbs * 10 (2 sets)
Different cruches
Sunday 9.8. Chest fly
- 6 kg / 13 lbs *
20- 8 kg / 17 lbs * 10 (4 sets)
Seated calf raise
- 55 kg / 88 lbs * 12
- 55 kg / 88 lbs *
10 (3 sets)Hip abduction
- 45 kg / 100 lbs * 15
- 50 kg / 110 lbs * 10 (4 sets)
Declined bench press on Smith machine:
- 22 kg / 49 lbs (the bar) * 10
- 27 kg / 60 lbs * 8
- 22 kg / 49 lbs * 10 (2 sets)
Lunges with dumbells
- 13,5 kg or total 27 kg / 29 lbs or 59 lbs * 10 (4 sets)
Different crunches
Tuesday 11.8.Barbell bent-over row
- 47 kg / 103 lbs * 10 (4 sets)
Pulldown on cable machine with "pro style" lat bar
- 30 kg / 66 lbs * 20- 40 kg / 88 lbs * 10 (4 sets)
Barbell bench press
- 20 kg / 44 lbs * 20
- 30 kg / 66 lbs * 10
- 32,5 kg / 72 lbs * 8 (3 sets)
Dumbell overhead press
- 5 kg / 11 lbs * 20
- 8 kg / 17 lbs * 10 (2 sets)- 8 kg / 17 lbs * 8 (
2 sets)
Row on cable machine
- 25 kg / 55 lbs * 20 (2 sets)- 35 kg / 77 lbs * 10 (
2 sets)
Upright row on cable machine
- 25 kg / 55 lbs * 10 (2 sets)
- 30 kg / 66 lbs * 8 (2 sets)
Different crunches
Wednesday 12.8.Biceps, Hammer curl
- 5 kg / 11 lbs * 20- 7 kg / 15 lbs * 10 (2 sets)
- 8 kg / 17 lbs * 10 (2 sets)
Triceps pushdown on cable machine
- 30 kg / 66 lbs * 20 (2 sets)
- 45 kg / 100 lbs * 10 (3 sets)
Romanian Deadlift
- 20 kg / 44 lbs * 20
- 45 kg / 100 lbs *
12 (
4 sets)
- 50 kg / 110 lbs * 10
(2 sets)Biceps on Preacher bench
- 18 kg / 39 lbs * 15 (2 sets)
- 20,5 kg / 45 lbs * 10 (3 sets)
Dips (halfways)
- 10 (4 sets)
Squats:
- 50 kg / 110 lbs * 10
- 70 kg / 154 lbs * 10 (2 sets)
- 75 kg / 165 lbs * 10 (2 sets)
Different cruches
Wednesday 19.8. Chest fly
- 6 kg / 13 lbs *
20- 8 kg / 17 lbs * 10 (4 sets)
Seated calf raise
- 50 kg / 110 lbs * 10 (4 sets)
Hip abduction
- 45 kg / 100 lbs * 10
(4 sets)Declined bench press on Smith machine:
- 22 kg / 49 lbs (the bar) *
15- 24,5 kg / 54 lbs * 10 (3 sets)
Lunges with dumbells
- 10 kg / 22 lbs * 10 (2 sets)- 13,5 kg / 29 lbs * 10 (
2 sets)
Different crunches
EDIT: forgot to update one days workout + forgot to mention the new reps.