weight at 193lbs waist at 38.6
gained 1.4lbs
15/10/11
Morning
Fasted Cardio - Incline walking 30 minutes heart rate around 122bpm
Afternoon
Press - 5 with 97lbs
2 with 110lbs
2 with 105lbs
5 with 88lbs
5 with 88lbs my numbers are pathetic, I’ll just re-evaluate my 1RM on the new gym and start over from there.
DB lateral raises - 13lbs 4x12
Facepull - 83lbs 5x12
Reverse Fly - 3x8
Pull-ups - 6/3/3
^ Sounds like a good idea.
Environment goes a long way doesn’t it?
Keep it up bro any news for your fight?
[quote]solidkhalid wrote:
^ Sounds like a good idea.
Environment goes a long way doesn’t it?
Keep it up bro any news for your fight?[/quote]
2 weeks exactly, pumped as hell. Haven’t been with that much cardio since a long time.
Tell me about it, the squat rack is always busy with people squatting.
Today on shoulder workout it was love at first sight. There was a woman squatting ATG i instantly fell in love.
Then two guys set up the bar at the side and started quarter squatting and the dream was broken.
weight at 193lbs waist at 38.6 inches
lots of good work and progress in this log kaisermetal.
Good luck with the fight, hope you win 
ps. hope to see some vids from the fight if possible…
thanks for your support, it means a lot to me =)
I will be sure to post it here.
17/10/11
Back Squat - 5 with 132lbs
5 with 155lbs
5 with 176lbs
88lbs 3x10
Front Squat - 88lbs 2x5
Leg Curls - 101lbs 5x8 PR!
Seated Calf Raises - 132lbs 5x15 first 2 with 88lbs
So after this squat session i decided to train with one of the best powerlifters of the gym
Marcelo Alo who trains some monsters like Daniel Nacle
http://en.allpowerlifting.com/lifters/BRA/Alo-Marcelo-3969/?unit=lb
It will be expensive but it will be a worth investment, no more fussing around.
Gonna train with him on tuesday on deadlift, i’m excited.
18/10/11
Morning
Fasted Cardio - 35 minutes treadmill incline walking bpm at 122
Afternoon
bench press - 3 with 143lbs
3 with 154lbs
3 with 154lbs
DB bench press - 44lbs 12/12/12/12
Chest Press- 110lbs 5x10 PR!
Cable Extensions - 55lbs 5x12 2 set with 60lbs PR!
Night
Boxing - tired as fuck, ending up skipping the 3rd training of the day
[quote]kaisermetal wrote:
thanks for your support, it means a lot to me =)
I will be sure to post it here.[/quote]
Looking forward to the vids man
and I am happy to show my support.
Also cool that you are going to lift with that inhumanly strong pl guy. I understand
why you are excited for that pull session, Not everyday you get trained by a accomplished lifter like that
nice pic btw, 5/3/1 is awesome. I just have the pdf version but is it me or you just printed the pdf? lol
[quote]kaisermetal wrote:
nice pic btw, 5/3/1 is awesome. I just have the pdf version but is it me or you just printed the pdf? lol[/quote]
I dont know, I got it as a christmass present two years ago, but I hope it is not just a reprint.
19/10/11
Karate - 1h Shadow boxing and heavy bag work, worked mostly on straight punches and the mawashi-geri twisted my ankle at the ending of the training, i hope it doesn’t bother me on today training.
weight at 190.4lbs waist at 38.5
lost 2.6lbs and 0.1 inches
20/10/11
Afternoon
Deadlift - 3x5 with 230lbs
Cable Seated Row - 88lbs 10/10/10/8/8 set 2 and 3 with 103lbs and set 4 and 5 with 125lbs
behind-the-neck pulldown - 4x10
reverse cable fly - 4x10
Shrugs - 4x10
So my first training session with Marcelo Alo, he said my deadlift form was spot-on and is planning to make a training template like 3, 4 training days consisting of Push, Pull, Legs and Arms. I’m very happy
Night
Cardio - 40 minutes hill walking
21/10/11
Morning
Fasted Cardio - 40 minutes treadmill incline walking bpm at 122
Night
MMA - 1h first was wrestling and i blew it, Couldn’t take down at ease a 205lbs guy who didn’t know much about wrestling, i felt disheartened. But fuck it, it’s just a training session then nogi and i felt like crap because of the strength difference. Well fuck veggies and low carb =( but still 20lbs to go until the weigh-in on friday
22/10/11
Morning
Fasted Cardio - Incline walking 30 minutes heart rate around 122bpm
Afternoon
Press - 3 with 80lbs
3 with 97lbs
3 with 110lbs
just found out that the gym i used to go the bar was 22lbs not 45lbs that means 23lbs less on every lift than i thought it was.
DB lateral raises - 13lbs 12/12/12/11 last one with 15lbs PR!
Pull-ups - 7/4/4 PR!
DB Curls - 8 with 36lbs then 8 with 31lbs
second to last weight session before the fight.
weight at 189.6lbs waist at 38.1
lost 0.8lbs and 0.4 inches
23/10/11
HIIT - 20 minutes low kicks on heavy bag and burpees
And here i thought i would rest on this sunday
24/10/11
Afternoon
Cardio - running 35 minutes average HR 145bpm