Bumped my cals up to ~3300 per day last week.

BW = 69.3 kg /153 lb (+5.5 kg / 12 lb in 11 weeks)

You dropped 5 reps on the squat after increasing by 2.5 kg? Wat?

Because I hate them.

Not really the reason though. It was stupid hot in my gym yesterday, like 24-25C so I was on a verge of getting a heat stroke -> didn't feel like doing any more reps.

Note to self, when outside temperature rises suddenly (went from -27C to -15C all of a sudden) remember to adjust the inside temperature accordingly.

9.2.2012

GSLP-WO#14

BP
55.5 kg (123 lb)
5 / 5 / 10

BB-Curls
28 kg (62 lb)
10 / 10

DL
85 kg (188 lb)
10

HC's and PC's as warmup.

Side-planks
3 x 45s - FAIL

Failed after a first few reps but but not really because of obliques.
Previous action killed my arms pretty bad and they were all wobbly and **** and just couldn't support the weight of my enormous torso.
Repeat next Thursday.

A couple of videos from today:

PC's



DL



As always, any critique/advice is very much appreciated.

11.2.2012

GSLP-WO#15

OHP:
42.5 kg (94 lb)
5 / 5 / 5

Surprisingly heavy.

BW-chins:
10 / 10

Yay, finally, weighted next time.

HBBS:
60 kg (132 lb)
5 / 5 / 7

Leg-raises
4 / 3 / 4

OMG you have a face!

Yes, I do.
Not particularly pretty one, but face nevertheless.

Deadlift looks pretty good to me. Maybe try and arch harder. Only watched it once but your starting position may have been slightly different on some.

re: PC.. Speed it up! Form is waaaaay better than when I first started doing them. Stay over the bar longer and get more knee extension and get the bar higher on your leg and then explode (get more hip extension, this is the hardest thing to do in the gym imo).

Yeah, I think I have an ok arch when starting the pull but lose some of it as soon as bar leaves the ground.

When you first started, yeah, maybe, but I've done these for weeks already...
Anyways, faster and more explosive, that's what I'll aim for.
And maybe even add some weight for a change, I've been doing these w 40kg for weeks now, trying to get the form at least somewhat tolerable.

14.2.2012

BRO-WO#1

BP
57.5 kg (127 lb)
5 / 5 / 9

DB-Curls
12.5kg's (28lb's)
10 / 9

I think/hope these are more wrist-friendly than BB-Curls, first impression is such at least.
Relatively heavier though, I suppose. At least I struggled w a weight which was (combined) 3kg less than my latest weight w BB-curls.
Got me a pair of DB-bars for olympic plates. They're something every bro should have.

Also got me a dip-belt for weighted chins.

Planks
3 x 55s

Squat
**** squat. I think I'll drop them from my routine.
Okay j/k, but I really need to get rid of my ass-pain. I dunno what it is, sciatica, piriformis syndrome, hip tendonitis...
But whatever it is, it's getting PITA, quite literally.
So, I'll bro it up and only do upper-body lifts this week. Not gonna deadlift or bike a mile either.
Total rest + 5-day Ibuprofen regimen, see if that helps.
If not, I'll prolly try ART next.

BB curls are the nut low for wrists/forearms imo.

Do you have a lacrosse ball? If not, get one and go to town on that ass.

Yup, lax ball / foam roll almost every day, but doesn't seem to help w PITA. Much at least.
I also bought a street-hockey ball, which is quite a bit harder than a lax ball, seems to do wonders for shoulders.

Hm right. I've read both pros and cons about ibuprofen. Iirc the proponents like Rip mostly advocate it for immediate relief after an injury to minimize inflammation. It worked well on that account for me, but using it later in the healing process didn't work at all.

Yeah, dunno how beneficial (or detrimental possibly) it might really be.
My mother-in-law, who is a physiotherapist, recommended taking a 5-day regimen of it so I took her word for it.
Rest is the #1 component I'm hoping that might help, though.
At least Ibuprofen eases the pain somewhat.

You're doing it Rip-style then I take it, 800 mg/4 day?

Nah, just 3x400mg / day.
I think I'd need a prescription for 800mg's in Finland, which is really silly.

Shrug just do 4x4x200mg. Helped out quite a bit for me. Or get some anti-inflammatory stuff like Voltaren (or whatever it's called there).

All right, 4x2x400mg it is. And I'll try Voltaren, too.
Although, I'm 80% confident that the pain isn't caused by inflammation but rather something pinching my sciatic nerves. Or it might be caused by both of the two too.

My left shoulder seems to be a bit higher than the right one which might indicate misaligned pelvis which again might cause re-positioned piriformis-muscles to place pressure on sciatic nerves.

I dunno, I probably should go see a chiro/ART-provider.

Yeah ART def seems like the better option.

~Yup, that I'll def try if rest+ibuprofen+voltaren doesn't help.

Last week I avg'd ~3400 kcals / day.

BW = 69.8kg / 154lb (+6.0kg / 13lb in 12 weeks)

It's weird how easy it is to up bodyweight in such an accurate and controlled manner (0.5kg/week).
I hope it'll be as easy to down it when I notice I got too fat...

16.2.2012

GSLP-WO#17

OHP
44 kg (97 lb)
5 / 5 / 6

Really surprised to get 6 reps on 3rd set.
Wasn't pretty, though.

Chins
BW + 5kg (11lb) = 75kg (166lb)
8 / 6

Wondering what wud be a good weight-increase scheme for these?
Maybe keep adding 1.25kg as long as I can do at least 2x6?
Repeat same weight until I can do 2x8 and then add 1.25kg?

Side-planks
3 x 50s

Keep adding 1.25 imo.

If trying to add 1.25kg every time it's probably wise only do 6 reps on 1st set and go balls out on the 2nd one.

Sounds good.