The Danish Viking: back to 531: Road to 2-3-4 Plates

Training Logs
1203

Nice job bud!

1 Like
1204

Really nice work mate. Canā€™t wait to see your testing

1 Like
1205

Thanks guys.

Woke at 82,4 kg - 181,7 lb
2700 calories yesterday.
After dinner was at 2000 calories so during the evening I had to force feed 700 calories, just to get to 2700. Have to up my eating game.

1 Like
1206

Great work on the PRs! And love the feeling that there was at least another 5kg in the tank.

Enjoy that deload!

1 Like
1207

Make sure to have some high calorie items around, cheese and nuts for instance. Chia seeds are insanely calorie dense. Cacao nibs too. Granola. 100-300g cottage cheese/quark, 25-50g almonds, a tablespoon of chia seeds, 10-25g of cacao nibs, 50g of granola and a stick of cheese could run you 700-1k cals easy while being very easy to get down.

5 Likes
1208

Good work!

1 Like
1209

You saw my protein shake recipe over at Simoā€™s log, but something else that helps if you just need some calories is to have a giant tub of mixed nuts sitting around the house. Nothing gives you more calories in a smaller package. The best (or worst, depending on your POV) are macadamia nuts, a 30g serving has 23g of fat!

5 Likes
1210

Oils are also nice, a tablespoon here and there adds up.

1 Like
1211

woke at 82,6 kg - 182,1 lb
2800 calories yesterday

@Voxel yes to the oils, I just canā€™t eat a tablespoon oil. Will try to put it in a shake or something.

1212

Add it on food as well!

1 Like
1213

What are you eating now? I like this (Mountain Dog Diet Thread)

image

1 Like
1214

Great work Mort.

1 Like
1215

woke at 82,4 kg - 181,7 lb
2700 calories yesterday.
Not going full eating until after I have testet my lifts.
having two days of not working out, when thinking about setting prā€™s next week is really hard.
Later today Iā€™ll lift to a heavy 1RM on squat, press and bench.

3 Likes
1216

As someone trying to lose a final five-odd pounds and suffering from a major mixed nuts addiction, I heartily endorse the calorie-delivering capacity of these delicious little devils!

3 Likes
1217

Todays training

The Danish Vikings Darkhorse

W10D1: High intense deload ā€“ OHP ā€“ Squat ā€“ Bench

Warmup: Ropeskipping, yoga stuff, stretches

Dynamic warmup: 8 minutes

  • Bear crawl 4 x 20 sec

  • kneeling bottom up KB press 4 x 8 each arm

  • BPA 4 x 12

  • Airsquat 4 x 10 BW

Complex:

  • bar x 8, 8: DL, row, Hang clean, fr Squat, press, squat, GM, push press

Main Gigantic set:

  • pull up 4 x 3 @ 5 kg

  • OHP 3 x 40, 45, 1 x 50, 55 kg

  • KB Swing 4 x 6 @ 24 kg

  • squat 3 x 60, 72.5, 1 x 87.5, 100 kg

  • Ab wheel 4 x 6

second giant set

  • BB row 4 x 3 @ 70 kh

  • Bench 3 x 60, 70, 1 x 80, 90 kg.

  • Ab side crunch 4 x 10 each side.

Done in 35 minutes + 20 minutes warmup.

A little harder than expected but all top sets went up fine.

Last heavy workout before testing.

9 Likes
1218

Getting excited for you mate. Go hard or go home

2 Likes
1219

Rain those prs down!

1 Like
1220

i sense big PRs!!

1 Like
1221

Woke at 82,5 kg - 181,9 lb
2800 calories yesterday.

2 Likes
1222

Iā€™m excited to see how all this hard work pays off man!