Keep it up, Pummi.

Thx, I'll try my best.

I'd ask how you been but I know you've been doing better than good, been following all along, lurking in the shadows.

Feeling a bit like this guy now whenever I need to take stairs.



Doms be crippling, yo.

13.3.2014

DB-Swings
5x10x15 kg

Pryess
5x10x25 kg

Chins
5x3

So lousy. I vaguely remember doing 5x10 a year-ish ago, and it even being easier than this.
But, oh wells, gotta start somewhere.

Ab-Wheel
5x10

BB-curls
5x10x25 kg

In'n'out in 55 minutes.
All in all, felt prettay good.

15.3.2014

Deadlift
5x5x50 kg

Dips
5x5

DB-Shrugs
5x10x20 kg's

Planks
7x15s

DB-curls
5x10x10 kg's

Pushups
5x10

In'n'out in 60 minutes. Everything felt fine.

Started taking creatine again on Tuesday. Today was the last day for loading (20g/day), thank lawd.
I mean, having pretty turrible gas issues.
Eating (almost) all of that didn't help it at all.



Also, maintenance my ass.
I think I'll be doing a mini-bulk after all.

The pizza blog is back

[/burb]For a few weeks at least.[/fart]

Need to lean out for teh summers tho.

Damn, azians need to learn to expand their diets to include more than just rice.

thatswasist.jpg

Sick dancing skillz tho.

16.3.2014

1 hour of skating

Hamstrings and lowback were quite sore from yesterday's deadlifts but decided to go anyway.
Glad that I did, skating is fun.

18.3.2014

Goblet Squat
5x10x17,5 kg

Lightweight obv but doesn't matter, 50 reps of squat in a short span of time at any weight always get me huffin'n'puffin pretty good.

Bench
5x10x42,5 kg

DB-Rows
5x10x16,25 kg

Side-Planks
7x15s (per side)

I pondered whether to increase reps but decided against.
I think progression w/ planks for me will be just squeezing the core ever harder.
Or maybe add a bit of weight at some point.

Hammer-curls
5x10x10,75 kg's

All in all, took me about 65 minutes so ~5 mins longer than last Tuesday.
The extra time used was due to resting a tiny bit longer between sets to catch my breath.
No more rest than 75 secs at any point tho.
I'd like to keep my workouts under 60 minutes but I guess 65 or even 70 is fine.

~6,7k of weight moved. Even w/ my tiny tiny weights, the reppage adds up nicely.
If I were to do a standard SS workout with my WR's I'd be moving <3k of weight and I'm not even close to my measly WR-shape yet.

Also probably 30 minutes spent under a some kind of tension versus 10 minutes (albeit harder or dare I say different kind) of a std SS workout.

20.3.2014

DB-Swings
5x10x17,5 kg

I love swings.

Pryess
5x10x27,5 kg

Last set was pretty tuff, quite sure I won't get 50 reps w/ 30 kg next time.
We shall see, though. Maaaaaybe if I extend rest just a little bit.

Chins
4,4,3,3,3

Darn, I was like 90% sure that I could do 5x4 but no dice.
Chin-ups are not fat feller friendly.

Ab-Wheel
5x10

BB-curls
5x10x26 kg

22.3.2014

A bit hungover and sleep-deprived going in but nothing srs.

Deadlift
5x5x55 kg

Dips
5x6

DB-Shrugs
5x10x22,5 kg's

Planks
7x15s

DB-curls
5x10x10,75 kg's

Pushups
5x12

At times I was legit worried that I end up dead on the gym-floor due to my heart trying its best to blow out of my chest, but everything went just fine.


Now off to see a musical with the wifeyummi and then off to dine in some fancy-lad -ish place.

Hope I don't need to pull a Monte on this one.
(not really worried, the musical is supposed to be actually (hopefully) good)

glgl

tyty.

We were thorouhly entertained.

The musical in question was a mix of full-length songs and potpourris, covering 70's - 90's rock music.
At the same time it was a story of a journey (life, death and comeback ldo) of GOAT (fictional) rock star. Lots of great stereotypes (and funny video installations of real life rock stars etc). Lots of comedy.

The live band played thick, solid, tight and the actor in the lead role is a pretty funny guy and a great singer.

We got there a bit too late tho and all the tables were already taken and the only seating option left was barstools (the musical was performed on a club stage). Didn't mind it at all at the time but turns out my lowback might have to disagree.

23.3.2014

Lowback felt a bit tight/wonky upon waking up but going for a half an hour walk made it better.
Dunno if it was/is due to yesterday's deadlifts or sitting in a barstool for 3 hours.

1 hour of skating

Still fun.

25.3.2014

Goblet Squat
5x10x20 kg

Bench
5x10x45 kg

DB-Row
5x10x17,5 kg (per side)

Side-Planks
7x15s (per side)

Hammer-curls
5x10x11,25 kg's

Fine.

All right, enough of this reppage-**** and eating crap already.

Time to do some future planning.


Diet:

- Last 6 months+ I've been eating whatever, whenever, wherever.
- Time to get the diet in check ie start tracking my kcals/macros/fiber OCD-style again
- Next week I'll start tracking **** again and try to eat around maintenance and after that average -500 kcals/day until BW = 65 kg or mirror tells me that it's time hop back on the gaining train. Whichever comes first.

Lifting:

- I think this week I'll still do this high-rep-BS.
- Next week I'll try to find out where my 5RM's w/ SQ, BP, OHP and DL stand. Most likely beyond pathetic
- And from there on out, throughout the cut do low-volume, high-intenisty type of workouts, trying to at least maintain my 5RM's and hopefully even improving them

Lifting throughout the cut.

Basically what I plan on doing is hit the gym 3x/week and on a weekly basis do just 2 sets of the each of the big 4.
Plus some medium-volume accessory stuff each gym day.

1st set is 5 reps @ whatever my max is
and 2nd set is 6 reps w/ that max-10%

Or something like that.

About time!

Lols @ the cat (and me ofc)

Yeayeayea, like I said, doing reppage-****tendahl has been fun and all and it probably improved my poor-ass conditioning at least al little bit but it indeed is time to hop back on track.

27.3.2014

DB-Swings
5x10x20 kg

My favorite exercise.

Pryess
30 kg
10,10,10,8,8

Just couldn't do it, simple as that.
Front delts were toast after 3rd set and tricepticons joined the party after the 4th.

Chins
4,4,4,4,3

5x4 most def was within a reach.

Ab-Wheel
5x10

BB-curls
5x10x27 kg

29.3.2014

Forearms and wrists we lulz-sore from hedge-trimming but merely a minor distraction, after all.

Deadlift
5x5x60 kg

Dips
5x7

BB-Shrugs
5x10x60 kg

Planks
7x15s

DB-curls
5x10x11,25 kg's

Pushups
5x14

Holy cardio.
Roughly 10 tonnes moved. Must be a PR.
Man's gotta do what man's gotta do, to find a way to PR, right?

Plugged in my BW-measurements from a piece of paper to my S&F spreadsheet, finally.

Last 6-ish weeks (eating whatever, whenever, wherever):



BW today morning: 72,5 kg.
Heaviest I've ever been.
At least 5-7 kg of adipose tissue I could live w/o.
FML.

30.3.2014

2 hours of trampoline-assemblying

1 hour of jumping on said trampoline

Phew. Sick cardio.

I was going to go skating today but it turned out that the open ice was cancelled due to an ice-hockey tournament.

Also, the skating-season is all but over. Need to find an alternative form of cardiotarding. Trampoline'ing is always fun but been thinking that I might start to cycle to/from work, too.

Next autumn/winter, though. Plan is start playing ice-hockey on a weekly basis, either random pickup-games on outdoor-rinks or even for reals on indoor-rinks w/ full kit and everything.
We shall see.

Also, new goal, trampoline related.
I want to be able to do a back-flip before the summer's over.
Much more interesting goal than, say squat 20220033 kg. Imo.
Not that I'm gonna be neglecting squatting but nevertheless.

Soooo, the plan is to 5RM-test squat, bench, press and DL this week.

Today I plan on testing Squat and Bench and later this week OHP and DL.
Pondering what would be the smartest way to do it?
Start w/ the bar only and just do 5's and keep on adding 5 kg (or ten w/ DL) until bust?
(a couple of 10 kg jumps first excl. pryess)

I'm a bit sore from SAT WO and hedge-trimming and ideally I'd hit the gym on Tuesday next time but I've got eye-surgery scheduled 7:30am on Tuesday and most likely have to refrain myself from gyming for a few days so gotta go today.

31.3.2014

5RM-testaments.

Bench
5x20 kg
5x30 kg
5x40 kg
5x50 kg
5x60 kg (1 plate, oh my)
3x65 kg

Ran out of gas. Didn't even try 4th.
Oh well.

aaaaaand:

1xFx72,5 kg

Had to give BW a try. Got it half-way. Pretty sure I had one in me, if fresh w/o pre-exhaustion. Or maybe not. Idk.

Squat (low bar)
5x20 kg
5x30 kg
5x40 kg
5x50 kg
5x60 kg
5x70 kg

I'm pretty sure I had at least one 10kg jump left in me but I was running late and well, it's squat. I mean, let's face it, no-one out of S&F give 2 ****s about squat.

Accessories:

Chainsaw-Rows
3x8x20 kg (per side)

Probably did 9 or 10 reps here and there. Not sure.

Side-Planks
4x15s (per side)

Broke 60 minutes right here and decided to do just one set per side instead of my usual two.

BB-Curls
1x25x20 kg

Just a quickie w/ the bar only.
Gotta get dat pumpage going.
I mean it's great to get to show off your huge, rockhard, veiny:

All in all, weaksauce but that was expected.
Actually not too bad w/ the 5RM's, considering the 6-7 months layoff.

Pryess and deadlift next!