Good to see things working out for you man. Keep grinding at it.
[quote]strongmanvinny wrote:
Good to see things working out for you man. Keep grinding at it. [/quote]
Thanks man 
05.08.2013
Box Squat (no belt or knee wraps)
100kg x 5
140kg x 5
165kg x 5 (75%)
187kg x 3 (85%)
209kg x f (95%)
209kg x f (simply couldn’t do it today
ATG squats
100kg x 5 sets of 10 reps (30 sec rest in between sets)
nearly passed out on the last rep of the last set o.O
Leg Curl:
45kg x 10 reps
50kg x 4 sets of 10 reps
Very good session apart from the fail on 209kg… legs a VERY sore atm and i am thankful that it’s a deload week now
Been to the hospital for the examination… i have good news and bad news
The good news is the doctor examining me was very knowledgable about shoulder injuries.
The bad news is that according to the examination and scan i have a SLAP tear… she does not think that it’s very severe but depending on what results i will get back from my MR scan which is booked on 06/09/2013 i will most likely have to go through surgery on my shoulder and then between 3-6 weeks of rehabilitation work after which i can start bench-pressing/shoulder pressing etc… apparently i will still be able to do squats/deadlifts and other lower body exercises although after the surgery i will have to wear a sling for a few days.
Finally i will get rid of this injury and be able to focus on winning my strongman competition next year.
09.08.2013
Barbell Rows:
60kg x 20 reps
100kg x 12 reps
Deadlift
100kg x 1 rep
140kg x 5 reps
150kg x 5 reps
160kg x 5 reps
Decline bench press/deadlift superset
50kg x 40 reps / 160kg x 1 rep
60kg x ? reps / 160kg x 1 rep
70kg x ? reps / 160kg x 1 rep
80kg x ? reps / 160kg x 1 rep
60kg x ? reps / 160kg x 1 rep
50kg x ? reps / 160kg x 1 rep 140kg x 1 rep 100kg x 1 rep 60kg x 1 rep
worked on the form for my deadlift and also had a very good chest pump by the end of the workout, I’m going to do decline bench press for chest until my SLAP tear surgery as it allows me to contract my chest very effectively and keep good form without getting any shoulder issues during my sets
10.08.2013
Had only 20 minutes to train
Strict overhead press/barbell shrugs superset (roughly 30 sec rest inbetween sets)
40kg x 10 reps / 100kg x 10 reps
40kg x 10 reps / 120kg x 10 reps
40kg x 10 reps / 140kg x 10 reps
40kg x 10 reps / 150kg x 10 reps
40kg x 10 reps / 160kg x 6 reps (lost grip)
Then did some decline push-ups supersetted with dumbell shrugs, felt pretty sore by the end of the workout since it was pretty fast paced
11.08.2013
15 minute walk on maximum incline treadmill
1 set of machine flyes (20-30reps)
Repeated that 3 times
Then did some PNF stretching.
12.08.2013 (07:00am)
Warm-up: 5 reps of slow paused atg squats while stressing the form (60kg)
Box Squats (no-belt or wraps):
157.5kg x 5 reps (75%)
168kg x 5 reps (80%)
178.5kg x 7 or 8 reps (85%, it was either 7 or 8 as i lost count)
ATG squats (no belt or wraps)
105kg x 5 sets of 10 reps (30-60 sec rest in between sets,used 5kg more than last cycle on this but it still felt exactly as difficult)
Lying leg curl:
50kg x 10 reps
55kg x 10 reps
60kg x 10 reps (ugly :P)
55kg x 10 reps
50kg x 6 reps 45kg x 2 reps 40kg x 2 reps
Next week i’ll stick with 55kg for 5 sets of 10 on leg curl as it feels like a more manageable weight for that amount of reps while keeping good form, still it’s 10kg more than last cycle
Through doing those 5 sets of 10 on the squat with 50% my form has improved a LOT, had someone watch me while i was doing them and he said i was going below parallel while keeping perfectly straight back and staying very upright
13.08.2013
45 minutes on incline treadmill
14.08.2013
Did Kris Gethin’s DTP for chest and back today
Decline Bench/Barbell row superset (45 sec rest between sets)
50 reps/50 reps
40 reps/40 reps
30 reps/30 reps
20 reps/20 reps
10 reps/10 reps
5 reps/5 reps
5 reps/5 reps (at this point my 5rm was 90kg on bench lol)
10 reps/10 reps
20 reps/20 reps
30 reps/30 reps
40 reps/40 reps
50 reps/50 reps (used 27.5kg on bench for this set and it was crazy hard on the last 10 reps)
Pump was awesome! chest and back feel ripped and absolutely fucked, thank god i’ve got a desk job as i am fucked for the rest of the day 
Debating if to do my 45 minutes incline treadmil cardio tommorow as friday is a heavy deadlift day and i want to feel strong and rested that day
This week will be a very low carb intake week, planning to drink about 2 litres of green tea a day with an additional 2-4 litres of water. protein intake will be as usual around 300 grams a day, 100 grams of brocolli with each meal, daily carb intake will consist of a banana and 100 grams of oats post workout in the morning. Also before bed i will have 400/500 grams of low fat cottage cheese. hopefully that doesn’t make me feel too weak as i want to break some belt-less deadlift PR’s on friday. Re-feed will be on sunday
Decided to try out a keto diet for the next couple weeks, daily nutrient intake will be 300g protein(lots of chicken)/90-100g fat(mostly from nuts, few whole eggs and cod liver oil)/5-10g carbs. It will be interesting to see if my strength decreases or not from this diet.
[quote]wozniak1995 wrote:
Decided to try out a keto diet for the next couple weeks, daily nutrient intake will be 300g protein(lots of chicken)/90-100g fat(mostly from nuts, few whole eggs and cod liver oil)/5-10g carbs. It will be interesting to see if my strength decreases or not from this diet.[/quote]
Your on-spot diet has been making me feel like crap! I have been eating like crap lately, but no excuses!
PERHAPS I WILL COPY YOUR DIET.
[quote]strongmanvinny wrote:
[quote]wozniak1995 wrote:
Decided to try out a keto diet for the next couple weeks, daily nutrient intake will be 300g protein(lots of chicken)/90-100g fat(mostly from nuts, few whole eggs and cod liver oil)/5-10g carbs. It will be interesting to see if my strength decreases or not from this diet.[/quote]
Your on-spot diet has been making me feel like crap! I have been eating like crap lately, but no excuses!
PERHAPS I WILL COPY YOUR DIET.[/quote]
I’m a true noob when it comes to dieting so i don’t know if my template will be the best to copy ; plus i’ve been reading your log and ur still doing pretty fucking well so it can’t be all that bad
end of day 4 of my ketogenic diet. feel like shit and its 7 days until my carb backload 
1 week into ketosis and i’m feeling quite good, getting all the symptoms now that a lot of people say they get once ketosis kicks in, might buy a keto stick from the pharmacy to make sure though.
16.08.2013
Deadlift (no-belt)
60kg x 3 reps
100kg x 3 reps
140kg x 3 reps
172.5kg x 5 reps
185kg x 5 reps
195kg x 6 reps (this set was really hard! because of this diet my energy levels and strength levels are very low, had to psyche myself up for the last 2 reps)
then did some lighter deadlifts as i was absolutely fucked from the 195kg deadlift
17.08.2013
Push-press (first time doing these without a belt)
60kg x 3 reps
70kg x 3 reps
80kg x 3 reps (easy)
90kg x 1 rep (my injured shoulder couldn’t handle any more)
Then fucked around for a bit with pull-ups close, bench press and tricep extensions
19.08.2013
Felt very shit and weak today
Squats (no-belt)
60kg x 3
100kg x 3
140kg x 3
160kg x 3
170kg x f (couldnt get the right bar position, need to work on it)
Leg Press
250kg x 6 reps
350kg x 6 reps
450kg x 6 reps (surprisingly heavy)
Barbell Lunges (did some barbell curls in between sets)
60kg x 5 reps
80kg x 5 reps
100kg x 5 reps
120kg x 3 reps
100kg x ? reps
Hanging leg raises
12 reps
12 reps 5kg dumbell in between legs
same as above
same as above
bodyweight x 6 reps
need to work on my bar positioning as it seems to be putting me off balance sometimes, when i was doing the lunges i used a grip that seemed to be working very well, might try it next time i do squats.
Hopefully this surgery is gonna happen soon as i am starting to get very pissed of about the lack of progress on my upper body