(started with weight training Juli 2005)

**All weights in kg (lbs) including barbells**

I am 176cm (5' 9") and 71kg (157lbs).

03 sept 2005

incline barbell bench press

55 (121) x 7

60 (132) x 5

55 (121) x 8

flat barbell bench press

65 (143) x 4

60 (132) x 7

62,5 (137) x 6

50 (110) x 12

barbell neck press

26 (57) x 9

31 (68 ) x 5

28,5 (62) x 7

28,5 (62) x 6

dumbell front raise

16 (35) x 10

16 (35) x 10

18,5 (40) x 10

barbell front raise

21 (46) x 10

23,5 (51) x 9

04 sept 2005

squat

60 (132) x 10

70 (154) x 6

75 (165) x 2

60 (132) x 10

front squat

50 (110) x 5

50 (110) x 4

50 (110) x 5

close grip chin up

5 / 4 / 4 / 2

good mornings

26 (57) x 15

wide grip chin up

2 / 1

bent over barbell row

36 (79) x 12

41 (90) x 10

41 (90) x 7

barbell curl

36 (79) x 5

05 sept 2005

cardio - machine rowing 60 min.

flat barbell bench press

65 (143) x 5

65 (143) x 5

60 (132) x 8

60 (132) x 8

65 (143) x 3

incline barbell bench press

55 (121) x 6

55 (121) x 7

57,5 (126) x 5

50 (110) x 10

barbell neck press

31 (68 ) x 6

31 (68 ) x 6

33,5 (73) x 5

barbell front raise

26 (57) x 8

23,5 (51) x 10

23,5 (51) x 8

dumbell side raise

10 (22) x 12

22 (48 ) x 10