Hell yea mort did you record the deadlift pr?
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Lools like a good session for wk 1
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Woke at 78,9 kg - 173,9 lbs
not counting yesterday
Todays training:
Run
600 m warmup
400 m 1 min 34 seconds (Pr by 2 sec).
Badminton for an hour, did win again.
Seasons last game, so it was important.
@idontbrag123 no recording, I keep forgetting to do it.
When I start the next cycle Iāll start recording again.
monday - wednesday a minibreak with the boys motorcycling and ziplining in Sweden.
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Hi mort, have you increased (or do you plan to increase) your food intake while adding some muscle? 2000 cals doesnāt seem that high but then again I donāt know what Iām talking about most of the time!
Donāt jinx the poor bastard. 
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No,no,no! You got it all wrong anything in Sweden is supposed to involve hot blonde chicks
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Woke at 78,6 kg - 173,3 lbs
Didnāt eat all that much during the break.
Todays training
Deloadish
Went to the gym at work with a couple of colleagues.
Ergo rower and airdyne for warmup.
wouldnāt do anything crazy, but then the said hey lets do something stupid.
Bench press
- 65 kg 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep pause where the time it took the other two to complete. Did some BW squats, lunges, calve raises in between.
EZ curl
- 20 kg, 20, 10, 10, 10, 10 reps did it with one of the others passing the bar
Hammer curl
- 12 kg 10, 9 ā¦ 1 rep again passing the DBās to the other dude.
Then he left and I loaded the squat for a more easy set
squat
- 5 x 20, 40, 50, 3 x 5 60 kg
- 20 x 20 kg
Then thought Iāll keep being stupid
pec dec
- 50 kg again 10, 9ā¦ 1 rep with 20 - 30 second pause.
Damn Iām stupid.
@gsg202 Iām still leaning out a bit longer, Iāll probably go down to 77 kg and then go on maintenance at about 2300 - 2500 calories for a start.
Iām more or less done with bulking.
As @Frank_C Iām going to make a āfat weightā at about 80-81 kg.
@jackolee no blonde chicks where we went. Some of the co workers joked at us and compared us to ābrokeback mountainā
And on that note we had a great ride a little cold, but the Swedish roads are just fantastic, almost no traffic and great curves to just cruise along.
Had a moment when we met this big truck coming against us in a curve we couldnāt see through, I had to swirl out in the ditch, managed to keep on the wheels. No harm done.
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Well that sounds it mightāve resulted in a change of pants. Glad you avoided any harm.
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Nice save!
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Woke at 78,8 kg - 173,7 lbs
about 2200 calories yesterday, ended with 20 sushi rolls or there about.
Thought Iād get a little running going today, not going to happen. Just awful tired.
Might end up with a walk or a power nap.
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Yeah, you gotta listen to the body man. I find when I ignore it over and over again the fatigue gets exponentially worse. A day off here and there is good for youā¦ (says the guy who is probably most guilty of not taking rest days lol)
yeah I might be even worse, this is the first real deload this year, and then I hit my pecs and biceps quite hard yesterday 
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Woke at 78,9 kg - 173,9 lbs
about 2200 calories yesterday
Viking 531 BBB w/ BB assistance
C1W5D2 Deadlift TM 145 kg Deloadāish
Warmup: Ropeskipping, BPA, yoga flow, McGill big 3 + some fluff
Quick complex bar x 8: DL, row, cleans, front squat, press, back squat
Giantset DL warmup
5 rounds of KB swing x6/DL/Dynamic plank
Deadlift
-
5 x 40, 50, 60 kg Sumo (Wenning says itās good to do)
-
5 x 70, 90, 100, 110, 120 kg
-
5 x 90 kg Straps no belt paused both just off floor and just before.
Bent over BB row
-
65 kg ladder style, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 with 30 seconds rest.
-
15 x 52,5 kg
Pull up
- 4 x 5 Various grip
Serratus crunch
- 3 x 10 @ 10 kg plate
SS
Db triceps extensions
- 3 x 10 @ 8 kg db
.
About an hour.
Everything moved fine, BB rows ladder style probably stupid a lot of stress on lower back.
Ready to hit another couple of cycles.
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Hell of a workout mort. Canāt believe that only took an hour
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Woke at 79 kg - 174,2 lbs
2800 calories yesterday, 220P amongst them.
Todays training
Running
warm up a couple of 100ās m.
1 km: 4 min 37 minutes (20 seconds improvement)
600 m cool down + tempo runs.
400 m: 1 min 31 sec (3 sec improvement)
Ended with 3 x 20 m sprints about 90% effort. Two of them started standing sideways.
Great running today, the 1km was a bit too fast, didnāt feel loose while running.
@idontbrag123 well the weights was at deloadish weight so moved quite quickly through.
Trying to stay within an hour + warm up on the ordinary days.
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Do you get fatigued at all from this warm-up before the big lifts? My warm ups are very brief and a lot of times involve only ramp sets of the main lift until I get to work sets. I may also do some joint/muscle mobility drills to loosen anything tight, but generally I do my hard breathing during the work sets, not before.
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Happy birthday!!
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Hey mort happy birthday!
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Nope not fatigued at all. Prepared and ready
Rope Skipping is about 2 x 30 - 45 seconds, BPA is about 2 sets of 15 - 25 then some mobility with the yoga/McGill the fluff is bw squats or something like that.
Complex is just the bar x8 reps of each movement, breaks the sweat.
Then I do 3 - 4 light ramping sets until the working sets and during these I do the giant set.
Iāve always been a slow starter, when I was bike racing I did about an hour of warm up prior to the time trials that lasted 35 - 50 minutes.
Try it sometime, give the complex a shot, start out with 4 reps of each and just do one set.
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If it is indeed your birthday then I wish you a great one my friend.
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