Sigh…
I went to see a doctor today because of my right forearm. He told me I had a overstrained tendon (I hope that’s correct in english). No lifting for a few more days and some gel to rub into my arm. I will rest until monday and then focus on squats for a week or two and let my forearm heal.
back again…
quick warmup on eliptical
mobility drills
light warmup with 15 kg barbell
Back squats
1x10x20, 1x8x40, 1x6x50, 2x5x70 (heavy :(), 5x5x50.
Jump squats
3x3x20.
Quick training, I just wanted to get into the gym and get a sweat going… My forearms/wrists are still hurting like hell. I will try to not do anything that will put stress on them. I can squat and do some goodmornings and stuff like that.
I should really have listend to my body,it wanted to deload 4-5 weeks ago, but I kept working out and now I can’t do whatever I want.
A friend of mine wants to start training MMA and he wants me to join, I think i will give it a go. I will work on cardio for a while since I can’t lift anything heavy anyways 
Quick leg workout (machine based)
warmup on eliptical
mobility drills (I was tighter then usual)
Leg press
3x10 last set was with second heaviest weight for 10 reps
Leg curl
3x10x30
Leg extension
3x10x40
Calf raises (on leg press)
3x10x70
Calf raises (seated)
3x10x40
10 min on treadmill
static stretching
I did this workout since my girlfriend wanted me to show her some exercises for her legs, so I might as well workout a bit also.
My forearms are starting to feel better, I think I will take next week off and then start with some pushups and the like for a while before doing anything heavy.
squats today
warmup 1 min on eliptical
mobility drills
Back squats
1x10x20, 1x8x40, 1x8x50, 1x8x60, 3x8x70.
Lunges
1x8x20, 1x8x40, 1x8x30.
I wanted to get a squat workout in, wrists still hurt but it feels like it’s getting better.
Quick warmup on eliptical
mobility drills
Squats
1x5x20, 1x5x40, 1x5x50, 1x5x60, 1x5x70, 1x5x80.
Deadlift
1x5x50, 1x5x60, 1x5x70, 1x5x80, 1x5x90.
Pullups
3x5xbw
I did this workout at 1400 and I had breakfast at 0800, and a shake. I was hungry but the workout went okey. My wrist hurt like hell doing pullups.
38 min walk before breakfast this morning.
35 min walk before breakfast. Going to the gym now!
Quick warmup on rowing machine
mobility drills
light warmup with 20 kg barbell
Squats
1x10x20, 1x3x40, 1x3x50, 1x3x60, 1x3x70, 1x3x80, 1x3x85, 1x3x87.5, 1x3x90.
Deadlift
1x3x53, 1x3x63, 1x3x73, 1x3x83, 1x3x93, 1x3x103, 1x3x113, 1x1x133(PR!).
Rotor cuff work
Foam rolling and static stretching.
The workout feelt good, the squats where decent but I need to get about 100 kg soon! The deadlifts feelt very light and easy, so I did a 10 kg PR. I think I have more in the tank
Today was very fun at the gym I saw the “two man benchpress/row” 
First time I see it and it was quite a sight. Then this brad pitt 6 % bodyfat guy asks me what I’m doing when I’m doing deadlifts. “I have never done that one…” sigh some people have all the good genes!
Yeah, but that dude with the 6% bodyfat is a pussy for not doing deads.
[quote]goochadamg wrote:
Yeah, but that dude with the 6% bodyfat is a pussy for not doing deads. :)[/quote]
Yeah you are right! But my girlfriend was also in the gym and she was wondering why I was talking to that hot guy!
mental note do 15 sets of bicep curls and make girlfriend like you again
38 min walk before breakfast.
So time for another attempt at a workout routine! I was inspired by “the dude abides” choice of 10x3 for fatloss by Chad Waterbury, so I will give it a go.
I took some pictures yesterday and measurments of my waist, 87 cm around biggest part. My gut is not sexy so I will get rid of it then do a nice clean bulk for a few years and then everything should be dandy 
Todays workout
quick warmup on eliptical
mobility drills
Deadlifts
1x3x50, 1x3x60, 10x3x90 (it’s abit lower then 75% of 1rm)
Hacksquats (in machine)
1x5x50, 1x5x70, 10x3x90.
Dips
10x3xbw
Pullups
10x3xbw
Bike sprints for 10 min, 60 sec slow 30 sec sprints.
Static stretching.
I ripped a callus on my right hand doing deadlifts, so I used a machine for the hacksquats. Dips and pullups was nice, I don’t have a dipbelt so I don’t really know how to add weight to those excersises.
I might have had a little longer rest period then 45 sec since I was working out with a training partner but I tried to keep it as short as possible.
The sprints made me sweat like a madman.
One question if anybody can answear it: When to drink my Surge during this, like normal sip half of it during the workout then the rest after or all of it after the workout?
I will get some pictures upp soon as I find the cable that connects it to the computer.
Mobility drills
10 min rope jumping.
I haven’t done any rope jumping for the last 10 years, it wasn’t pretty today. But the good thing is that it should be better soon. I’m going to look over my diet and see how many calories I need, I have done a food log on fitday for a few days and I get around 2400~ calories/day and over 200 grams of protein. But my weight has gone up to 77 kg(170 pounds) and it’s not all muscle…
I would really keep an eye on those rest times. Part of the progression is decreasing your times: hard to do if you’re not being strict. I used a stopwatch.
Grab a DB between your feet to add weight for the dips/pullups. If you can’t reach it with your feet while on the pullup/dip bar(s) then put the DB on a chair or aerobic step or something.
I dunno about the Surge. I just always drink mine when I’m done. I don’t think it’ll matter all that much.
Thank for the advice, I will use a stoppwatch for the rest times. I will give that dumbell advice a try also!
How did the program work for you?
I lost fat as advertised. My weight went from 193 to 187 in the 4 weeks.
I also lost a ton strength from my barbell bench… but I stopped benching with a flat barbell for the 4 weeks and did inclines with DB’s during that time. I had a shoulder injury and backed off the benching.
Every day was grueling. I skimped out on the cardio too. Probably would’ve lost a lot more fat if I did it. Meh.
My chinups, dips, deadlift, and front squat (I did these instead of hack squats) also all improved.
I’ll just never go 4 weeks without flat benching again.
Some jumping jacks for warmup
mobility drills
Back squats
1x8x40, 1x5x60, 10x3x70.
Romanian deadlift
1x3x43, 10x3x73.
Standing dumbell military press
1x3x10, 10x3x15
Seated t-bar row
1x3x30, 10x3x50.
MISSED CARDIO.
I only rested 45 secs between sets today, and wow do I rest 3-4 min normally this was alot harder then normal. First time I did the romanian deadlifts, they feel alot harder then normal deadlifts, might be a technique thing I don’t know.
I had a cheat meal today, burgers and fries, first cheat meal of the week. Not good.
Did some number chrunching.
I need 2528,939 calories per day to maintain my fat bodyweight.
So by cutting 500 calories I should be able to get a bit leaner. So eating the magic 2000 calorie per day diet should make things move a little faster. Now I need to break that down so I get about 30 grams of protein per meal for 5 meals then just add healthy fats. I get carbs from Surge PWO. Adding mass is more fun.
Did a light leg workout, mostly helping out my girlfriend.
did 11 min of rope jumping.
warmup on rowing machine
mobility drills
Deadlift
1x8x40, 1x5x70, 2x3x90, 2x3x100, 5x3x100.
Dips
10x3xbw
Hacksquat (machine)
10x3x95
Chins
10x3xbw
11 min and 30 sec intervalls on bike.
Static stretching.
This workout destroyed me bigtime! with only 40 sec between sets I was sweating like a pig. I went up in weights on the deadlifts because this guy was working in between my sets so I wanted to keep the rest as short as possible. I hit failure on the chins, last 3 sets where ugly kipping stuff.