Training Log of Guhkes!

Training Training Logs
41

Week 4, day 2

5 x 5, weights in kg’s

1a. Weighted Pull ups 2,5kg/5, 4/5, 6,5/5, 9/5, 10/5
1b. Clean Squat 35/5, 40/5, 45/5, 48/5, 50/5
1c. Incline Press 40/5, 45/5, 50/5, 55/5, 57,5/5
1d. Reverse lunges 35/5, 40/5, 45/5, 48/5, 50/5
Rest 2 min → add weight → new round

Time spent 29:38 This was heavy day and it shows here!

2a) DB hammer curls (3 x 8) 24/8, 28/8, 24/8
2b) Narrow grip BP (3 x 8) 50/8, 55/8, 57,5/8

3a) Planks (3 x max) 50 s/front, 50 s/left, 50 s/right
3b) DB Cuban presses 8 reps, 6 reps, 6 reps

Time spent 17:39

Total time spent 1:04:25 mins (incl. warm-up).

Comments:
1a. fealt heavy because of heavy chins at Monday, result was good anyway. 10 kg for first time in pull-ups for 5 reps.
1b. this is so good exercise that it almost scares me. 50 kg’s for the first time.
1c. lowered the bench angle little for the last set.
1d. killer work-out for my legs with 1b. Breathtaking I would say. I was happy after last set, not only because of more weights than previous week but mainly because it was the last set.

2a. nothing special, tried the hammer curl for a change
2b. better than last week

3a) planks were ok
3b) started to rehab and prevention of more damage to my shoulders with some cuban presses. This is something to hold on in future also.

This was heavy day for me at least.

42

Week 4, day 3

5 x 5
1a. Dead lift → 85 kg/5, 90/5, 95/5, 100/5, 105/5
1d. Weighted Dips → 17,5/5, 20/5, 22,5/5, 25/5, 27,5/4; New PR!
1c. Overhead Squats → 35/5, 40/5, 45/5, 47,5/1 + 40/4, 45/3 just couldn’t manage today
1b. Seated cable rows -->55/5, 55/5, 60/5, 60/5, 65/5
Rest 2 min → add weight → new round

Time spent 24:05

3 x 8
2a. Narrow grip Bench Press → 50/8, 55/8, 60/5
2b. DB curls → 24/8, 28/8, 28/8

3a. Ball throws from on top of the LAX ball 4 x 10
3b. cuban presses 2 x 8 and lying rotator cuff exercise 2 x 10

Time spent 22:04

Finisher: 2 rounds of:
10 x burpee-chin ups
10 x wall-ball

All done in 1:16:53

1a. DL was good, got 105 kg for 5 reps, new PR
1b. dips were awesome, maybe thanks to the dip belt. My 1RM in late May was 25 kg’s, now I did 5 reps with 27,5 (allthough I’m bit lighter than in the end of May)
1c. OH squats sucked today. Just crap. Might have something to do with heavy wednesday and thursday when I had 1 ½ hrs trail walk at really steep hill trail
1d. same as last week. just wanted to go heavy enough without compromising the form.

2a. got 60 kg done, failed last week on 57,5 kg
2b. this week I got both last sets with 28 kg

3a. nothing special
3b. more cuban presses and lying rotator exercise.

Finisher: This was all I had left in me. Didn’t take long to do them but this was enough today.

This was last training week and day before one week of rest and I now really feel like resting for a week.

I’ll do some rehabbing exercises, steady cardio, HIIT and mayby some good crossfit type training. Badmf seemed to have some good combos in his log. Mayby I steel something from there…

After the rest, I’ll try to do the same exercises and weights from week 1 to 4, but with volume of 4 x 8. Lets see how it goes.

43

Yesterdays meals (back in work, that keeps eating routines easier):

Rest day

Meal 1: oatmeal (35gr carb), 2 eggs, 1 cup coffee, fish oil caps, water

Meal 2: 2 slice of bread, margarin, 2 slices of ham, 2 slices of cheese, salad, coffee, water

Meal 3: meat, broccoli, 1 potato, salad, feta-cheese, 2 glasses of milk, coffee

Meal 4: 2 eggs, water

Meal 5: tuna salad, olive oil

Today is rest weeks first training day (well that sounds odd, body weight or light weights). I’ll post that later.

EDIT: Almost forgot, Monday morning body weight was 75,3 kg. That has come down from top weight of 80+ kg and 78 - 79 kg at the end of May. No wonder weighted dips and chins have gone up in kg’s.

44

This is what I did today after warming up:

5 rounds of (16 kg KB):

  • 5 KB swings/hand (total of 50 reps)
  • 5 KB snatches/hand (total of 50 reps)
  • 5 KB clean + press/hand (total of 50 reps)
    10:06

5 rounds of:

  • 2 sprints across the court (sprinted indoor court so that X was sprints and short sides I walked)
  • 2 alt. jumps (jumped the long sides of the court and walked the short sides)
    11:35

3 rounds of:

  • 10 burpee - chins
  • 10 wallballs
    10:58

2 rounds of:

  • 10 ball throws from ontop oh the LAX ball
  • 5 TGU’s/hand with 16 kg KB
  • 5 KB windmills/hand with 16 kg KB
    13:23

2 rounds of:

  • 8 cuban presses with light bar
  • 10 rotator cuff ex.
  • 10 rotator cuff ex
    8:47

Total time spent was 1:03:44 (incl. warm-up).

This was actually quite hard training day but wouldn’t have it any other way anymore.

Tomorrow some NEPA walk or light jogging.

I’ll log todays meals tomorrow.

45

Yesterdays meals:

Meal 1: oatmeal (35gr carb), 2 eggs, 1 cup coffee, fish oil caps, water

Meal 2: 1 slice of bread, margarin, 2 slices of ham, 2 slices of cheese, salad, coffee, water

Meal 3: chicken pasta, salad, 2 glasses of milk, coffee

Meal 4: 1 apple and little pre-WO shake (protein & carb & BCAA’s)

Meal 5: post WO shake (protein & carb & BCAA’s)

Meal 6: tuna, cottage cheese, olive oil

Meal 7: 2 eggs

Good workout yesterday. Legs feel definately “used” and traps are positively aching (from the KB work). Today I’ll take it easy.

46

Wednesdays meals:

Meal 1: oatmeal (35 gr carb), 2 eggs, 1 cup coffee, fish oil caps, BCAA’s, water

Meal 2: 1 slice of bread, margarin, 2 slices of ham, 2 slices of cheese, salad, coffee, water

Meal 3: pork steak, salad, 2 glasses of milk, coffee

Meal 4: quark with flaxseed

Meal 5: protein (whey) shake

Meal 6: protein (casein + whey) shake + 2 tablespoons of olive oil

47

Went to gym to do little bit of this and that since it’s the rest week. After warming up I did some kettlebell swings and snathes, abwork, few dips and light BP and other stuff just to break some sweat. After that, I biked home with minor detour for some cardio. For some reason I’ve felt little tired (sleep hasn’t been that good) and weak during this week. I know I’ve lost weight (5 kg’s) since the end of May (without losing strength though), so of course I haven’t been eating enough to fully recover and/or my body is still recovering from past 4 weeks training. Despite of this feeling, I still want to go to gym to do something to break a sweat for a while, rather than just totally rest without doing anything. I believe in active resting but maybe my body is telling me that it’s just plain wrong.

Thursdays meals:

Meal 1: oatmeal (35 gr carb), 2 eggs, 1 cup coffee, fish oil caps, water

Meal 2: 2 slice of bread, margarin, 2 slices of ham, 2 slices of cheese, salad, coffee, water

Meal 3: creamy reindeer meat soup (yes, I ate Rudolph the Rednose), salad, 2 glasses of milk, coffee

Meal 4: post WO protein shake (whey, carbs, crea, BCAA’s)

Meal 5: tuna, cottage cheese, olive oil

Meal 6: protein (casein + whey) shake

48

Fridays training (more organized than thursday):

Did the following after warm up:

6 rounds of:

  • 15 BW squats
  • 5 push-ups + 5 BW dips
  • 5 chins
  • 15 ball throws from LAX ball
  • 5 KB swins/ hand
  • 5 KB clean+press/ hand

Time for this was 31:17. Didn’t push to the limit but didn’t slack either.

Fridays meals:

Meal 1: oatmeal (35 gr carb), 2 eggs, 1 cup coffee, fish oil caps, water

Meal 2: 1 slice of bread, margarin, 2 slices of ham, 2 slices of cheese, salad, coffee, water

Meal 3: chicken pasta, salad, 2 glasses of milk, coffee

Meal 4: post WO protein shake (whey, carbs, crea, BCAA’s)

Meal 5: salmon salad, olive oil

Meal 6: peanuts

49

Went biking with wife for one hour. It was good recovery training. I had MTB and she had hybrid, so the pace was good for both.

Saturdays meals:

Meal 1: oatmeal, 2 eggs, 1 cup coffee, fish oil caps, water

Meal 2: PW shake (carb+prot+crea) + BCAA’s

Meal 3: salmon, salad, carrots, feta-cheese, olive oil

Meal 4: peanuts (got out of hand a bit, but got the necessery kcals for the day)

50

Sunday was total rest day. I ate good (normal brekfast, pork steak and salad, couple of shakes).

Monday morning BW was 75,3 kg’s. It seems to have stalled here after dropping from 80+ kg’s.

Week 6, day 1

4 x 8 (previous 4 weeks were 5 x 59
1a) Power clean 30 kg/8, 35/8, 40/8, 45/8
1b) Weighted chins 0/8, 0/8, 0/8, 0/8
1c) Front squat 30/8, 35/8, 40/8, 45/8
1d) Bench press 50/8, 60/8, 65/8, 70/8
Time 21:27

5 x 5 (previous 4 weeks were 3 x 8)
2a) Overhead press 30/5, 32,5/5, 35/5, 37,5/5, 40/5
2b) DB curls 24/5, 24/5, 28/5, 28/5, 32/5

4 sets
3a) Weighted sit-ups (legs not held, DB touching chin) 16 kg/10, 16/10 and ab roll-outs 10 + 10
3b) 2 x 10 Cuban presses and 2 sets rotator cuff ex.
Time 26:00

No energy system work.

Total time spent in the gym was 1:09:13 (warm-up about 22 mins incl.)

1a) Tried to keep form good with greater volume (not big jump though).
1b) 2 week ago I could do 5 reps with 11,5 kg’s and now I felt strugling in all 4 sets with no weight. I hope my body adapts quickly to longer sets and I’m able to add weight next week. Maybe could have done it even now with 1 kg or 2 kg, but wanted to see through all the set with all the reps.
1c) Front squats were ok, I guess. Same here, took it easy in the first day to see how these weight feel. I’ll be adding more weight in coming weeks so that total kg’s go up progressively. 1a and this really did it for my thighs. Felt them “burning” for the rest of the day as it should be.
1d) started lightly, about 50% from 1 RM. Final set was about the best what I could do. Maybe 1 or at most 2 reps left in me, but thats for next week when I’ll up the weights.

2a) worked my way up slowly, last set was hard. I’ll try to top it next week.
2b) nothing special

3a) nothing special
3b) 2 sets of 6 reps cuban presses with empty EZ-bar + 2 sets of lying rot. cuff ex in both directions.

Good training day. Volume was the killer today. I was so happy to get thru the normal weight training that I kind of forgot to do any energy systems work. Now that I think of it, it’s quite funny. I try to add it in next sessions. I hope to adapt to it quickly and to be able to get those weights I used few weeks back with 5 x 5 protocol.

Mondays meals:

Meal 1: oatmeal (35 gr carb), 2 eggs, 1 cup coffee, fish oil caps, water

Meal 2: 2 slice of bread, margarin, 4 slices of ham, 3 slices of cheese, salad, coffee, water

Meal 3: chicken breast, dark rice, salad, 2 glasses of milk, coffee

Meal 4: pre WO shake, half of the post WO shake amount (whey, carbs, crea, BCAA’s)

Meal 5: post WO protein shake (whey, carbs, crea, BCAA’s)

Meal 6: 2 slice of dark bread, 4 meatballs, water

Meal 7: protein (80% casein + 20% whey) shake + 2 tblspoons of olive oil.

I’m slightly adding kcals to my diet. I still have to calculate the tonnage difference between 5x5 protocol and current 4x8 protocol, so that I get to see how much more I need to eat (if at all). I try to pack some muscle as cleanly as possible.

51

Tuesday was a off-day. Did only 30 mins NEPA-walk.

Tuesdays meals:

Meal 1: oatmeal (35 gr carb), 2 eggs, 1 cup coffee, fish oil caps, water

Meal 2: 2 slice of bread, margarin, 4 slices of ham, 3 slices of cheese, salad, coffee, water

Meal 3: meat sticks (that’s what they look like, don’t know what they are called in english), small amount of mashed potatoes, salad, 2 glasses of milk, coffee

Meal 4: protein (whey) shake

Meal 5: 3 homemade meatballs (about 50 gr’s each), water

Meal 6: protein shake (80% casein + 20% whey)

52

Week 6, day 2

4 x 8, weights in kg’s

1a. Clean Squat 25/8, 30/8, 35/8, 40/8
1b. Incline Press 30/8, 35/8, 40/8, 50/8
1c. BB row 40/8, 45/8, 45/8, 50/8
1d. Reverse lunges 25/8, 30/8, 35/8, 40/8
Rest 2 min → add weight → new round

Time spent 20:29.

2a) DB hammer curls (5 x 5) 24/5, 28/5, 28/5, 32/5, 32/5
2b) Narrow grip BP (5 x 5) 50/5, 60/5, 60/5, 65/5, 65/5

3a) 2 x Planks 40 s/front + 2 x 10 leg rolls with LAX ball
3b) 2 x Cuban presses 6 reps + 2 x rot. cuff ex.

Time spent 21:30

Energy systems work:

500 m row (time 1:57)
4 rounds of:

  • 5 burpee chins
  • 10 wallballs
    500 m row (time 1:59)

Total time spent 1:13:40 mins (incl. warm-up).

Comments:
1a. clean squats were good today. I had the patient to start low enough.
1b. same as above. Couldn’t probaly get anymore reps in the last set
1c. tried for the first time for ages. I’m changed pull-ups place to friday and changed fridays exercise from cable pull to row. I’m definately going to keep doing rows.
1d. was surprisingly good today

2a. nothing special, used more weight because of shorter sets
2b. used more weight because of shorter sets. Hopefully this helps to better my BP PR in future.

3a) 2 x planks to front and some LAX-ball suff. Next time I’ll do renegades rows instead of LAX-ball.
3b) Nothing special

ESW:
I was surprised how well I did in this. I felt that I left everything to the gym (obviusly not talking about my gym wear). Tough, but made me feel good (after a while).

Good WO!

Wednesdays meals:

Meal 1: oatmeal (35 gr carb), 2 eggs, 1 cup coffee, fish oil caps, water

Meal 2: 2 slice of bread, margarin, 4 slices of ham, 3 slices of cheese, salad, coffee, water

Meal 3: fish, small amount of mashed potatoes, salad, 2 glasses of milk, coffee

Meal 4: pre WO shake (pro + carb + crea + BCAA’s)

Meal 5: post WO shake (pro + carb + crea + BCAA’s)

Meal 6: 2 homemade meatballs (about 50 gr’s each), 2 eggs, 1 slice of dark bread, water

Meal 7: quark, milk, whey, srawberry -shake

53

Thurdays meals:

Meal 1: oatmeal (35 gr carb), 2 eggs, 1 cup coffee, fish oil caps, water

Meal 2: 1 slice of bread, margarin, 2 slices of ham, 2 slices of cheese, salad, coffee, water

Meal 3: fishsoup, salad, 2 glasses of milk, coffee

Meal 4: 2 eggs, water, 2 tblspooons of olive oil

Meal 5: protein (whey) shake

Meal 6: 2 eggs, tuna, water

25 min NEPA walk

54

Week 6, day 3

4 x 8
1a. Dead lift → 50 kg/8, 60/8, 70/8, 80/8
1d. Weighted Dips → 5/8, 10/8, 15/8, 20/8
1c. Weighted pull-ups → 0/8, 0/8, 0/8, 0/6
1c. Overhead Squats → 20/8, 25/8, 30/8, 35/8

Rest 2 min → add weight → new round

Time spent 21:04

5 x 5
2a. OH DB press → 28/5, 28/5, 32/5, 32/5, 36/5
2b. DB shrugs → 40/5, 60/5, 60/5, 60/5 , 80/5

3a. 2 x 10 Renegade rows 12 kg DB + 2 x 10 Ball throws from on top of the LAX ball
3b. 4 x 3 reps YTWL

Time spent 25:35

Finisher: 3 rounds of:
250 m row
30 sec Borzov-running
10 x clean + press w/ 10 kg DB’s
10 x 2-handed swings W/ 16 kg KB
30 m lunge walk

Time 15:59

All done in 1:24:58

1a. DL was good, except my grip (clean grip) had to be adjusted in last set.
1b. dips were good. Couldn’t do more reps in the last set
1c. Same as on Monday with chins. Longer sets bring problems to me even without weights. Got only 6 reps in 4th set. Pathetic!
1d. OH squats went well. Have to add weights next week.

2a. added more weight because of shorter sets.
2b. took into program as a new accessory exercise

3a. did for the first time. Good exercise. Definately have to keep in program. Was especially hard because DB’s I use are rounded, so I really have to concentrate on balance. Though, DB are on the mat, so they don’t roll out immediately, but still they feel like marble.
3b. did YTWL. Felt good and I’m keeping this also in the program in future.

Finisher: I was quite proud of myself for doing what I did (last WO of the week, straight from job). Felt really good afterwards. Borzovs (named after Russian sprinter) are, if someone is wondering, movement where your hands remain in push-up position and you start jumping/split squatting your legs so that your legs switch places, other one being under you and the other straight back and so on. This might have some other names too, but this is what I know. I’m not sure if you got what I mean but anyways.

I am beginning to lean towards changing my training in couple of weeks (yet again, f**k I hate this). First, I am thinking of doing Wendler’s 5/3/1 main lift in 3 day/week-version and after main lift I would do Giant set-style training with the accessory exercises, either BBB template or some modified version of BB-version. All this because I feel like I have stalled and now it’s time to step the stregth game up again. I’ve come 5 kg’s down in BW since the end of May, maintained that strength levels and I guess it is just time to start lifting more heavy and eating surplus calories in controlled manner. This is kind of what Alpha did just before disappearing. I tried to find his log, but couldn’t.

I have to still think this over. I don’t think the base-template is enough and the bodybuilder-template is too “one muscle group once a week”-style for my liking. I’d rather see it as 3 total body workouts a week, where some days are more emphazised on some muscle groups. Hard to explain. Some of you might even trainlike this. I have to keep checking all the 5/3/1-logs posted on the site. Anyone?

55

Saturday was total rest day. Sunday I went to do some running for 45 minutes. Sprinted 5 times for one minute and joggeg rest of the time. I ate well whole weekend (normal brekfast, pork tenderloin and salad, few shakes here and there).

Monday morning BW was 75,9 kg’s. BW has come up little after being down close to 75 kg’s.

Week 7, day 1

4 x 8 (previous 4 weeks were 5 x 5)
1a) Power clean 32,5 kg/8, 37,5/8, 42,5/8, 47,5/8
1b) Weighted chins 0/8, 0/8, 0/8, 1,25/8
1c) Bench press 55/8, 60/8, 65/8, 73/8
1d) Front squat 35/8, 40/8, 45/8, 50/8

Time 24:31

5 x 5 (previous 4 weeks were 3 x 8)
2a) Overhead press 32,5/5, 35/5, 37,5/5, 40/5, 42,5/3
2b) DB curls 24/5, 28/5, 28/5, 32/5, 36/3

4 sets
3a) 2 x 10 Weighted sit-ups (legs not held, 16 kg DB touching chin) and 2 x 10 ab wheels
3b) 4 x 6 scarecrows.
Time 27:34

ESW: 3 rounds of

  • 15 airsquats
  • 10 push-ups
  • 5 chins
  • 10 2-handed KB swings with 20 kg KB

Total time spent in the gym was 1:19:23 (warm-up about 22 mins incl.)

1a) PC’s were good today. Few weeks back I struggled wit 55 kg for 5 reps
1b) still shitty. Picked up 1,25 kg plate between legs for the last set and got all reps.
1c) got 73 kg for 8 which is good for me. Couldn’t have done any more reps.
1c) Front squats were ok. First thought of doing 47,5 kg for the last one, but since former sets went well, I thought, what the hell and went for 50 kg. That of course means I have to try more next week. How stupid of me…

2a) 40 kg were good unlike last week. 42,5 kg for 5 reps was too much though.
2b) went silly fot the last rep and couldn’t pull thru all 5 reps.

3a) nothing special
3b) did these for the first time.

Mondays meals:

Meal 1: oatmeal (35 gr carb), 2 eggs, 1 cup coffee, fish oil caps, water

Meal 2: 2 slice of bread, margarin, 4 slices of ham, 3 slices of cheese, salad, coffee, water

Meal 3: meat balls, broccoli, salad, 2 glasses of milk, coffee

Meal 4: 1 small banana pre WO

Meal 5: post WO protein shake (whey, carbs, crea, BCAA’s)

Meal 6: 2 slice of dark bread, 4 hams, 2 eggs, water

Meal 7: salmon salad, olive oil

Meal 8: protein (80% casein + 20% whey) shake

I’m slightly adding kcals to my diet. I still have to calculate the tonnage difference between 5x5 protocol and current 4x8 protocol, so that I get to see how much more I need to eat (if at all). I try to pack some muscle as cleanly as possible.

56

Tuesdays meals:

Meal 1: oatmeal (35 gr carb), 2 eggs, 1 cup coffee, fish oil caps, water

Meal 2: 2 slice of bread, margarin, 4 slices of ham, 2 slices of cheese, salad, coffee, water

Meal 3: fish, small amount of mashed potatoes, salad, 2 glasses of milk, coffee

Meal 4: 2 slice of dark bread, 4 hams, 1 egg, water

Meal 5: strawberry, quark, fatfree milk, whey-protein -shake

Meal 6: protein (80% casein + 20% whey) shake

Training day today. Still hate squat cleans…well, then it must be good exercise.

57

Here is my version 1.0 of Wendler’s 5/3/1 (BBB-template mixed in) with some Giant-set -style training.

Mo

  1. Overhead press
    2a) power clean 5x4
    2b) OHP 5x10x50%
    2c) DB row 5x10
    2d) split squat 5x3x60-70%
  2. abs+rehab

We

  1. Deadlift
    2a) DL 5x10x50%
    2b) dip 5x3x60-70%
    2c) chins 5x5
    2d) good mornings
  2. abs+rehab

Fri

  1. Bench press
    2a) DB snatch 5 x 5+5
    2b) BP 5x10x50%
    2c) BB row 5x10
    2d) DB curls 5x5
  2. abs+rehab

Mo

  1. Squat
    2a) Front squat 5x10x50%
    2b) Pull-ups 5 x 5
    2c) incl. DB Flyes 5x3x60-70%
    2d) CGBP 5x5
  2. abs+rehab

Few principals according to which I did the planning:

  • 3 WO’s per week
  • main lifts done and calculated exactly by Wendler’s method
  • main lift and the same lift or lift very similar to main lift in same day (BBB-template)
  • Giant set-style brings it’s own benefits (shorter WO’s, good conditioning, enough rest between sets for the same exercise before doing it again).
  • antagonist exercises within the same day
  • main muscle groups get hit at least 3 times in 4 training days. 2 heavy and 1-2 light days (speed-strength -days) with lower volume and lighter weights
  • 2 explosive exercises within 8 days (PC and snatch on OHP- and BP-days)
  • 1 accessory exercise for bi’s and tri’s

Please, feel free to comment on this. What do you think of this in general? Is it too mixed to be effective? Is this too much volume? Anything?

58

Week 7, day 2

4 x 8, weights in kg’s

1a. Clean Squat 30/8, 35/8, 40/8, 42,5/8
1b. Incline Press 35/8, 40/8, 50/8, 55/8
1c. BB row 40/8, 45/8, 50/8, 50/8
1d. Reverse lunges 30/8, 35/8, 40/8, 45/8
Rest 2 min → add weight → new round

Time spent 21:05.

2a) DB hammer curls (5 x 5) 24/5, 28/5, 32/5, 32/5, 32/5
2b) Narrow grip BP (5 x 5) 55/5, 60/5, 60/5, 65/5, 60/5

3a) 2 x Planks 60s + 45s/front + 2 x ball throws from LAX ball
3b) 2 x 6 reps Cuban presses + 2 x 10 rot. cuff ex.

Time spent 26:38

Energy systems work:
Only 5 mins of rowing at steady pace.
Total time spent 1:10:26 mins (incl. warm-up).

Comments:
1a. this exercise so sucks…life out of you. This was best I could do. I’ll try 45 kg next week.
1b. incl. BP was good. I’m already almost there where I was ending my 5x5 phase (58 kg after 4 weeks, now in 2nd week).
1c. didn’t want to go too up in weights, because I want to keep my form in control on this one. It is still quite new exercise to me.
1d. this combined with 1a really killed my legs today. Fortunately only one more week to go.

2a. nothing special.
2b. wasn’t as good as last week. Maybe heavier incl.BP explains it.

3a) 2 x planks to front and 2 x 10 ball (2 kg) throwing to the wall from on top of the LAX/Swiss ball.
3b) Nothing special

ESW:
This was pathetic. Legs were really feeling it today. Biked home about 10 mins after wo.

Wednesdays meals:

Meal 1: oatmeal (35 gr carb), 2 eggs, 1 cup coffee, fish oil caps, water

Meal 2: 2 slice of bread, margarin, 4 slices of ham, 2 slices of cheese, salad, coffee, water

Meal 3: steak, 1 potato, salad, 2 glasses of milk, coffee

Meal 4: 1 apple (pre wo), I guess this wasn’t quite enough…

Meal 5: post WO shake (pro + carb + crea + BCAA’s)

Meal 6: 2 slices of dark bread, 4 slices of ham, 2 eggs

Meal 7: tuna, cottage cheese, olive oil

Meal 8: protein (80% casein + 20% whey) shake

59

Thursdays meals:

Meal 1: oatmeal (35 gr carb), 2 eggs, 1 cup coffee, fish oil caps, water

Meal 2: 2 slice of bread, margarin, 4 slices of ham, 2 slices of cheese, salad, coffee, water

Meal 3: reindeer meat, small amount of mashed potatoes, salad, 2 glasses of milk, coffee

Meal 4: 2 slice of dark bread, 4 hams, 2 egg, water

Meal 5: salmon salad, olive oil, water

Meal 6: protein (80% casein + 20% whey) shake

Did NEPA-walk for about 25 mins.

60

Week 7, day 3

4 x 8
1a. Dead lift → 55 kg/8, 65/8, 75/8, 85/8
1d. Weighted Dips → 7,5/8, 12,5/8, 17,5/8, 22,5/8
1c. Weighted pull-ups → 0/8, 0/8, 0/8, 0/8
1c. Overhead Squats → 25/8, 30/8, 35/8, 40/6

Rest 2 min → add weight → new round

Time spent 21:48

5 x 5
2a. OH DB press → 28/5, 32/5, 32/5, 36/5, 36/5
2b. DB shrugs → 40/5, 40/5, 40/5, 80/5 , 80/5

3a. 2 x 10 Renegade rows 12 kg DB + 2 x 10 Ball throws from on top of the LAX ball
3b. 4 x 3 reps YTWL

Time spent 28:47

Finisher: 2 rounds of:
250 m row
30 sec Borzov-running
10 x 2-handed swings W/ 16 kg KB
30 m lunge walk

Time 9:11

All done in 1:21:14

1a. DL was good, except my grip (clean grip) had to be adjusted in last 3 reps.
1b. dips were good today, again.
1c. Pull-ups still suck.
1d. OH squats went well until last set. 5 kg jump was too much for the last set. Got only 6 reps.

2a. surprisingly good.
2b. nothing special

3a. second time I did these. Good exercise.
3b. nothing special

Finisher: Did only 2 round with 1 exercise lighter compared to last week. Felt tank being empty already, so I didn’t want push it over the “limit”.

Fridays meals:

Meal 1: oatmeal (35 gr carb), 2 eggs, 1 cup coffee, fish oil caps, water

Meal 2: 2 slice of bread, margarin, 4 slices of ham, 2 slices of cheese, salad, coffee, water

Meal 3: chicken wok, salad, 2 glasses of milk, coffee

Meal 4: pre WO shake (pro + carb + crea + BCAA’s)

Meal 5: post WO shake (pro + carb + crea + BCAA’s)

Meal 6: 2 slices of dark bread, 4 slices of ham, 2 eggs

Meal 7: protein (80% casein + 20% whey) shake