Saturday, October 31, 2009

Wednesday workout

This Thursday I tested my "Wednesday"-workout. Since it has been a while since I did ordinary dead lifts I went a bit easy. 130 kg felt OK and I was fairly happy with my form. 60 kg in the press was about 5 kg too heavy for 3 x 5 so I will start with 55 kg and add 1 kg per week.

My plan was to do one arm dumbell rows but decided to use the T-bar row since I have not used it in a program yet.

Still not 100% recovered after my cold but it feels like it is finally letting go.

Here is my Wednesday workout:

Tuesday, October 27, 2009

Starting building period number 2!

The flue is almost gone and I started my new weight training period today. My glutes were a bit tired after two days of dancing and stretching (final study for my bachelors degree.. been putting it off for some years now.) so squatting felt heavy.

My program for this period will look something like this:


Squat 3 x 5
Bench-press 3 x 5
Dips 15+4+3+3
Pull-ups 5+2+2+2+2+2
Seated dumbbell curls 15+4+3+3
Seated leg press 3 x 5
Face pulls 2 x 10


Dead-lift 3 x 5
Standing barbell press 3 x 5
One arm dumbbell row 3 x 5
One arm bench press 10+4+3+3


Squat 3 x 5 (I might change it to bulgarian split squats 15+4+3+3)
Bench press 3 x 5
Dips 15+4+3+3
Pull-ups 8+4+3+3+2
Seated dumbbell curls 15+4+3+3
Standing leg press 3 x 5
Scare crows 2 x 10

In addition to this I swim, do water aerobics, play football and bandy once per week since it is my job. All these activities are low intensity so they should actually help me recover better. My main challenge is getting enough nutrition to grow so I might have to be even more "sloppy" with my 16/8 fasting.

I am quite the sugar addict so I will battle this addiction this period, eating more greens and fruits.

Today's workout:

Squat 3 x 5 reps with 110 kg - Medium + to Heavy - (M+/H-) I might start using my belt
Bench 1 x 5 with 100kg and 2 x 5 with 97.5kg - M+
Dips 15+4+3+3 with 10 kg - M(+)
Pull-ups 5+2+2+2+2+2, 20kg - M+
Seated curls 15+4+3+3, 12.5kg dumbbells - M
Seated leg-press 3 x 5, 30kg - M-
Face pulls 2 x 10, 50kg - M+

Yeah! Good to start up! Might film my Wednesday workout. Will post fat-caliper measurements and weight this Sunday. My program is not set in stone and I will adjust it as I go along. This period will probably last 8-12 weeks depending on...everything..:D More lean mass, more strength, minimal fat-gain!

Don`t hate, MOTIVATE!

"Be the change you want to see in the world" - Ghandi -

Saturday, October 17, 2009

Sample clothes!

I got some samples with my B-logo sewed on. Everything is 100% cotton and of great quality. I really liked the sweat suit! No flashy writing, perfect for training and chillin` at home.

My cold is still stuck in my chest so I can not exert my self much before it feels like I will cough one of my lungs up.

In my frustration of not beeing able to train effectively I went to the gym to test my strenght yesterday. Turned out to be a OK session!

I managed to squat 140 kg (308.6 lbs) x 1, one arm bench a 45 kg (99.2 lbs) dumbell x 3 on both my arms. In addition I held a static 90 with my left arm (comedown for the one arm chinup) for about 10 sec.

Not bad considering I have been sick for about two weeks!

I really look forward to my next lifting period!

Let me know how you like the sample clothes by voting in the poll to the right. Have a nice weekend!

Monday, October 12, 2009

Down with the cold..

My oldest son has been sick for about 5 weeks and now I got it. Coughing mucus, tight chest, swollen throat, basically all the nasty stuff except fever.

It is a bit annoying seeing that I have gotten in 11 weeks of quality training till now. I squatted 102.5 kg (225.5 lbs) x 20 reps in my last workout before I got sick. It was real heavy but I felt like I could have continued progressing, adding 1 kg per week.

When this cold clears I plan on doing a more strength focused period before embarking on another low volume/frequency period. Will probably do a two way split, upper/lower, 4 days per week, one squat day, one dead lift day. 3x5 reps on the big lifts, ladders on the support exercises.

No training this week.