24.04.11 Neural Charge and Fast day.
morning NEPA: 30min walk with the babycarridge.
noon NEPA: 30min walk with the babycarridge.
Evening NC:
Depth plyo pushup 3 reps
Pushpress 3 reps (30kg)
Whole body projection pushup 3 reps
Clean Jump 5 reps (50kg)
Speed squat 5 reps (50kg)
rounds 4, total time 18mins.
25.04.11 OH press and squat complex.
NEPA: morning stroll, 1 hour before breakfast. fast paced.
mid day:
OH Press complex
top half press 70, 70, 72,5, 75, 75, 77,5
military press 40, 40, 42,5, 42,5, 45, 45
push press 40, 42,5, 45, 47,5, 50, 50
elevated feet plyo pushup 10, 10, 10, 8, 8 (reps)
DB Press for time 11kg, 20 secs.
6 rounds, about 45-60 sec between sets. Mad shoulder pump allready after the first complex.
1.5min break.
top half squat 100, 105, 110, 115
front squat 60, 65, 70, 75
power clean 60, 60, 65, 65
vertical jump BW+11kg DB on all sets.
backwards sprint with sled. a pallet with 60kg ontop.
4 rounds left me gasping for air. i had to finish in time for our trip to the inlaws.
after walking up the stairs to my frontdoor my calf locked itself. was awful and i spendt an hour with my foot elevated in a semi bendt position to neutralise whatever caused it. standing up on my toes still hurt like hell atm. DL and bench complex tomorrow.
26.04.11 Deadlift and bench complex + abs.
A1 rack dl 120, 125, 130, 135, 140
A2 deadlift 90, 95, 100, 105, 110
A3 power hang-clean 60, 65, 70, 75, 70
A4 jump goodmornings oly bar on all 5 sets
A5 broad jumps 8 jumps on all 5 sets
B1 top half bench 85, 90, 95, 100
B2 benchpress 70, 72.5, 75, 77.5
B3 speed bench 60, 60, 60, 60
B4 plyo pushup on bench 9 rep on all 4 sets
B5 20 sec speed DB bench, 15kg dbs on all 4 sets
ab triple
C1 cable crunches 8 reps, 50kg, 55kg, 60kg
C2 AB wheel rollout 6 reps all 3 sets
C3 dragonflags 6 reps all 3 sets
NEPA: 1 hour walk with the babycarridge before breakfast.
started my 2 week ab-blitz cycle. the deadlift complex busted me. as i heard rammstein screaming:“mein hertz brennt” i thought to myself, yes it does. and by the time Ich will was done i felt a little better. music can have a mood enhancing effect sometimes. started lighter on the benchcomplex this time around as i didn’t do the DL one first last time.
somedays when i feel like crap and end up feeling like a stomped on turd after my workout i start accusing myself of all kinds of stuff. guess the low carb diet isn’t helping on the mood either.
tomorrow is pulse fast day and back workout. not looking forward to it, but i do not want to let myself down again. this summer i’m winning the diet-contest. (me and a friend has a bet here) but it’s more at stake than just come price. it’s about prooving to myself and my peers that working out has a profound effect on body composition. i wanna look like a train, not just talk like i do. if u get my drift. /rant end and get my ass to bed.
27.04.11 back thickness workout.
NEPA: morning stroll with the baby again, 1 hour. the fasted morning walks are growing on me, i just hope they do what they should with my fat depositories.
mid day workout:
A1 facepull 30x10, 35x10, 40x10, 45x10, 60x10
A2 rear delt 6x10, 6x10, 8x10, 8x10, 8x10
B1 seated row 2 sec hold 55x10, 60x10, 60x8, 60x8
B2 straps rear delt 8 reps on all 4 sets
C power high pull 50x5, 55x5, 60x5, 60x5, 60x5
D power shrugs 70x5, 75x5, 80x5, 85x5, 90x5
E strikt shrugs 60x12, 60x12, 60x12, 60x12
felt better today, probably due to the fact that i ate some carbs for breakfast (bowl of oatmeal with loads of cinnamon and a tablespoon of honney) along with the normal 4-egg-omelet. (4 eggwihtes 1 yolk) and some smoked ham. even alowed myself an apple with my first sips of the workout drink. (it contains 60g carbs and 20g protein, then 30g protein after the workout and a solid meal 1-2 hours after that)
those carbs did good during the workout, and i don’t think it’s overdoing it even on a fatloss plan.
so yeah, no fast day today afterall, i felt like i needed a refeed or whatever, nothing was working as it should, and i do need to recover some aswell when i’m training every damn day.
halfbreed out.
27.04.11 late night abs and bicep workout:
triple set:
A1 cable crunches 55kg, 60kg, 65 kg
A2 decline side to side crunches BW 3 sets
A3 russian twist BW 3 sets
bicep
A1 preacher curl 27kg 3 sets 8 reps or until fail then straight to A2
A2 standing culrs 27kg 3 sets 8 reps
B1 leaning back seated curls 11kg 3 sets 10 reps
B2 reverse BB curls 17kg, 22kg, 22kg
B3 hammer to chest curls 11kg 6 reps, 6reps, 7reps
and then, good night!
You’re putting in some damn good work man, dieting is rough shit and you’re kicking ass. No harm in some carbs if you put them to use properly! I can eat a crap meal right after training and feel like a million bucks. If I eat it and don’t train…fail whale!
Keep killing it, and kick your buddies ass in your diet-off!
[quote]inkaddict wrote:
You’re putting in some damn good work man, dieting is rough shit and you’re kicking ass. No harm in some carbs if you put them to use properly! I can eat a crap meal right after training and feel like a million bucks. If I eat it and don’t train…fail whale!
Keep killing it, and kick your buddies ass in your diet-off![/quote]
thank you good sir! you’re too kind. hehe.
impressive 345 reverse band vid man, keep piling on those plates!
intresting test, someday i’ll preform it for the major lifts (aka 5/3/1 lifts) to get a better idea on how i’m put together. i’m leaning towards slow twitch dominant. but i have to test it first.
28.04.11
NEPA: 45min Morning stroll with the baby and visiting the kiderguarden she’ll be attending from august. nice ppl there =)
18:00 OH Press Complex
top half press 60x6, 62.5x6, 65x6, 67.5x6, 70x6, 72.5x6
military press 35x6, 37.5x6, 40x6, 42.5x6, 45x6, 47.5x6
push press 45x4, 47.5x4, 50x4, 52.5x4, 55x4, 57.5x4
DB 20 sec speed press 11kg DB’s on all 6 sets
feet elevated plyo pushup 9reps, 9, 9, 8, 9, 9
finally managed to leave some ego at home, or was it because i was feeling beaten up i reduced the weights and got better overral form and speed.
21:30 Squat complex
top half Leg press 110x6, 140x6, 160x6, 180x6
front squat 50x6, 50x6, 55x6, 55x6
power snatch 50x4, 50x4, 55x4, 55x4
vertical jump w/DB 11kg db on all 4 sets
walking lunges walked 30 meters short lunges with 15kg db in each hand on all 4 sets (as supposed to sled drag)
abs
A1 side bends:each side; 18x12, 22x12, 26x12
A2 Hanging legraise to the sides; 8 rep each side all 3 sets
shoulder TLC:
very light lat raises and rear delt raises then holding a rope and raise overhead and around doen to the other side and back 10 times. it’s helping me achieve the “shoulder shelf” for pushpress and frontsquat, as opposed to haing the bar on my calvicae bone wich really friggin hurts if you do a power clean…
thank you and goodnite!
Haha, I’m trying man!
And heavy ass side bends are where it’s at. Try loading a couple plates on a t-bar station and grab the post with one hand, like it’s a big DB, and do like 12 reps per side. OUCH!
29.04.11 Benchpress and deadlift complex
top half bench 80, 85, 90, 90, 90 6 reps all sets.
benchpress 60, 62.5, 65, 67.5, 70 6 reps all sets
speed bench 50kg on all sets, 6 reps.
20 sec db press 15kg DB’s on all sets.
plyo pushup on bench 11 reps on all sets.
no DL complex today, mabye tomorrow morning. There wasn’t enough time so i did a lil finisher.
A1 Cablecrunches 50x12, 60x12, 70x12, 80x10
A2 Powerclean from hang 40, 45, 50, 55 , 8 fast reps on all sets
no rest between sets and after each set i added another set of ab stuff.
side bends 32x12, 42x8, 52x6
russian twist with 5kg plate in hands 12 reps.
that summs it up. 1 week now and my weight hasn’t gone anywhere and the fat stayed the same. thats utterly crap. well, can’t do nothing but carry on. eat less and sweat more.
belly 95cm
chest 108 cm
l arm 36cm
r arm 36cm
l thigh 61cm
r thigh 61cm
neck 42cm
weight 85kg
bodyfat 18.1%
i forgot to do measurements at the beginngin, but weight and bf% is the same as 1.5 weeks ago.
my girlfriend (altho a subjective view) says i’ve grown in the right places.
thinking/planning on doing the warrior diet/pulse feast. wich kinda is the same thing. just nice to see someone like thibs back up the eating big at night theory. I did try warriors diet a long while ago, and it was scary to loose 4kg in 1 week. mostly water ofc, but the wierd thing was i didn’t feel apathy during the day like i feared i would. I’m normally quite the food processing factory when i eat, wich is the reason i’ve been 20%++ bf for a loong time.
did the missing DL complex today. cba to write it down atm, going to the inlaws for a shrimp feast!
sunday: i did no lifting, but plenty of NEPA. kinda like a all NEPA day.
monday: OH/squat complex
top half press 60, 65, 70, 70, 70, 70
military press 30, 32.5, 35, 37.5, 40, 42.5
push press 40, 42.5, 45, 47.5, 50, 52.5
20 sec db press 11kg DB’s on all sets
feet elevated plyo 11 reps on all sets
top half Leg press 110x7, 140x7, 160x7, 180x7, 180x7
front squat 50x7, 50x7, 55x7, 60x7, 65x7
power snatch 50x4, 50x4, 50x4, 50x4, 55x4
vertical jumps 10reps on all sets
backpeddaling with the pallet +60kg on all sets
hmm, i’m getting weaker. i know i’m on a kcal deficit but let me hold onto some of the LBM plz 
deadlift and bench complex. another family gettogether day. and my workout today has to be postponed. did 10x 50meter sprints and cable crunches inbetween. just 30mins of light conditioning and it’s back home to get the baby to bed and clean the house. grrrr.
wtf am i doing…
oh well, morning cardio: 30min on an eliptical.
then
10 overhead splitsquats 20kg plate
10 broad jumps
10 stiff-1-legged deadlifts 22kg DB.
100m lunge walk to my door.
mid-day:
military press 5rep ramp up to 50kg x5 reps x3 sets
bench press 5 rep ramp up to 80kg x5 reps x3 sets
then a circuit 2 rounds
narrow incline bench 50kg x10reps
lateral rises 8kg DB’s x10reps
rear delt swings+full reps. swings 18kgx10reps 6kg DB full rom 1 sec hold at top x10reps
flyes 15kg db’s 10reps
plyo pushup on bench 8reps
leg curl + legpress: ramped up the weight and stopped the set when my reps got to 6 per set. approx 160kg legpress and 40kg leg curl.
stretching and go home.
06.05.11 back and bicep workout
a1 bb row 3 sets of 10 reps 60kg
a2 facepull 3 sets of 10 reps 45kg
b1 seated row 3 sets of 10 reps 55kg
b2 t-bar row 3 sets of 15 reps 60kg
c1 ez bar curl 27.5kg 3 sets 8 reps
c2 alternating hammer curls 11kg 3 sets amrap
belly 94cm (-1cm)
chest 106 cm (-2cm)
l arm 36cm same
r arm 36cm same
l thigh 61cm same
r thigh 61cm same
neck 42cm same
weight 85,4kg (+0.4kg) measured at the same time in the day.
bodyfat 16.4% (-1,7%) according to the skinfold caliper.
saturday today, morning cardio soon and fasting tomorrow.
sunday, sweet sunday.
NEPA: 1 hour morning walk. found me a route that gives me 2 loong uphills and 2 short downhill. sweet.
strngth supersets
A1 military press bar xsome, 30x5, 35x5, 40x3, 45x3, 50x3, 55x3 3 sets.
A2 lateral rises 6x5, 8x5, 11x5, 11x5, 11x5, 11x5
B1 benchpress 40x5, 45x5, 50x3, 55x3, 60x3, 65x3, 70x3, 80x3, 85x3, 90x3, 95x3, 100x3 3 sets (kinda a PR)
B2 Inc DB press 11x5, 15x5, 18x5, 21x5, 26x5, 31x5, 31x5, 31x5, 31x5
tricep minicircuit 2 rounds.
8 rep JM press 60kg
8 rep OH rope extensions 35kg
8 rep decline db extensions 11kg, 15kg
amrap narrow plyo pushups BW
suprised myself a little today. using the shrugged shoulder technique from CT completly removed the usual strain on the front delts, good thing indeed as it seems my form was good and led to a somewhat rep PR. (i’ve done 100x3 before, but not for 3 sets) rested minimal between alls sets.
and, is it just e or do the triceps tolerate a sick ammount of work? I didn’t go all out today but they never get sore, even tho i get a good pump. hmmmm.
forgot to log my saturday workout:
A: Squat barx10, 40x6, 60x5, 65x4, 70x5, 75x5, 80x3, 85x5, 90x6, 95x4 (belt on) 100x3, 105x1, 110x2
80x8+4
B1: walking lunges (db in each hand) 11kg 20meters, 15kg 20meters, 18kg 20meters, 22kg 20 meters
B2: Hanging Legraises 8reps, 7reps, 6reps, 5reps
C1: cable crunches 60x8, 65x8, 75x8
C2: sidebends 31x6, 36x6, 42x6
I’ve been having lowerback problems while squating and deadlifting lately. poor form problems that is. So today i just wanted to see how high i could go, focusing on correct form. arched or atleast straight back, knees not bending inwards. I really had to focus on each rep, thats why there was some sets at 3 and some at 5-6 reps. I wanted each set to have atlest 3 good reps with perfect form.
gonna do a similar thing when i do deadlifts next time.