Woke at 84,7 kg 186,7 lb
Hard to tell yesterday but I think about 2800 calories.
Yesterday weight 85 kg - 187,4 lb
the day before 3000 calories
Yesterday’s workout
The Danish Viking: SGSS by coach Thib
W4D3 5 x 8 reps upperbody preparation phase
Warmup: airdyne 1 minute, arm swings, BPA x 20
.
Super set
Bench press 5 x 8 @ 70 kg first 3 paused
BB row 5 x 8 @ 55 kg
OHP
5 x 8 @ 32,5 kg
Pull ups
Pull up 5 sets of 7+1 w/ 20 seconds pause between sets.
First 3 sets supersetted with
lat pull down 3 x 5 @ 60 kg
.
39 minutes
Was in a hurry worked out during lunch break at work, knew that I had to work about 5 hours overtime and then we had planned a movie night with a lot of friends.
It was okay, nothing much to report about, no assistance, no warm up, get ind get the job done get out.
Pull ups are really not getting much better, hoping that going to 5 reps weighted helps.
I’m rehabbing this old body all the time
But you’re right.
Next time it’ll be airdyne/rower/ropeskipping - BPA - some kind of explosive jumps or throws - yoga flow. should take about 5-10 minutes.
5 x 8 @ 110 kg first 3 sets doh,
4’th set 5 rep doh + 3 strap, last set straps.
frontsquat
5 x 8 @ 37,5 kg
RDL
5 x 8 @ 62,5 kg
superset
hanging leg raise 3 x 8
Farmers walk stairs 3 x 45 seconds 20 kg plate each hand
Done in 1 hour + 10 minutes warm up.
Despite a good nights sleep, good rest yesterday and enough food, things where a bit rough today.
Got it all done, but both squats and DL was moving a bit slow.
.
Gonna stay with my Kiwi friend tonight big rugby game: All Blacks vs Springbucks, I’ve got a springbuck cap I think I’ll wear just to be annoying
In my opinion that’s too much, it just sucks energy away from the main lifts, keep the cardio fluff separate Your first suggestion of some Pullaparts and a quick sub 1 min session on the airdyne is all that’s needed
Totally agree. I think it was Dan John who said something about an hourglass running the moment you get in the gym. Excessive warming up like that is just pissing away time you could spend doing useful stuff.
What I’m trying to say is, do the minimum you need to get ready. Cardio stuff is fucking pointless.
woke at 85,5 kg - 188,5 lb
Didn’t count yesterday, probably to much beer, rum and whiskey
@I_Luc@MarkKO I probably didn’t put it clear enough.
I meant I would do 1 minute of either airdyne, rower or rope skipping followed by some mobility and BPA.
I think it depends on the goal. My longer warm up is part of my workout. I don’t do it to get ready for lifting (that’s just a perk). It’s my mobility work along with some specific things to keep me ready for work. I don’t always run a lot for conditioning but doing one build - up run a day keeps my body ready to sprint. Doing walking lunges, leg swings, and hurdle step overs helps maintain hip mobility.
I guess you could consider it a form of maintenance work. It only takes a a little work to maintain some things. That’s easier than ignoring them and then trying to get them back down the road.
All that said, my warm up takes less than seven minutes unless I add some extra sprints for conditioning.
Hey Warrior
Greetings my friend and welcome to the Viking log.
Yeah kg is me, sometimes when the weights is PR og close I put them in lb as well for or american friends otherwise they think I’m weaker than I am.
Having to teach the metric system which is all just powers of 10 to a bunch of 10 year olds can still be tricky, I can’t imagine what it would be like for the Americans teaching Imperial.
It wasn’t that bad for me tbh. At the time it seemed to make sense. 12 inches to a foot, 3 feet to a yard, 5280 feet to a mile. 8 oz to a cup, 2 cups to a pint, 2 pints to a quart, 4 quarts to a gallon. The older I get (and the more science classes I take), the more I realize I like the metric system. It is infinitely more logical than the imperial system.
But, as an American, I need to say this: we will NEVER change. That’s a fact. We tried to change a few decades ago and it just confused the hell out of people. If this country can’t agree on not electing a sexual abuser into office, we will never agree to change our system of measurement. Unfortunately. Americans as a whole prefer to make people assimilate to us, not the other way around. Lol
Not in all aspects - we’re banning Christian behaviors (our original religion) and accepting all others. I understand the tolerance but I don’t understand why our country craps on its own founding principles. It’s like the only religion that’s frowned upon is Christianity.
Really? Come on, man! I have the same question for every one of these scenarios:
If it wasn’t important enough to report 30 years ago then why is it important now? These allegations only come to light when someone gets famous or is about to get a position the left doesn’t like.
People ought to be ashamed of themselves (and charged with falsely reporting a crime) for this behavior. All it takes to ruin a person’s reputation and possibly their career is one woman to claim sexual assault. Evidence works both ways. There’s enough evidence against Hillary to possibly put her in prison but where’s the investigation? Where are the hearings?
People may not like the Republicans, but at least they haven’t sunk to the level of the Dems. Do you really think people who behave that way should be leading a country?
It’s funny how the conservatives did absolutely nothing when Obama won. But when Trump wins the opposing side forms groups like Antifa and protests, riots, and harasses people to push their agenda. They’re getting desperate and taking desperate measures to get their way. It’s getting dangerous.
Back to the original topic…
This is kind of true for every country. Europe doesn’t have outlets for our electronics. Most countries force you to adopt their currency and speak their language if you move there. And I think the fact that we use the metric system in addition to ours shows that we know that no one is using ours. If we were truly stubborn then we wouldn’t learn metrics in school.
Well well this almost turns out to be a political log
I think it’s quite amazing that you can use both systems and that you learn it in school, I can absolutely not use the US system, I’m through this log beginning to see how pounds work but I’ll never get used to it.
I just remembered that CT says you can do straight sets or progressive sets on this program. For example, on squats you could do 75 x 8, 80 x 8, 85 x 8 instead of 3 x 8 @ 85.
I just thought I’d remind you in case you prefer to try that. I’ve always used straight sets (same weight on each working set).
Your first suggestion of some Pullaparts and a quick sub 1 min session on the airdyne is all that’s needed