22.10.2014

Biking
22 kms / 19,7 kmph

- 5 °C
Brrrrr.
My toes were not happy.

ETA:
I should probably swap the studded tires on soon.
And invest $$$ in some kind of winter cycling shoes/boots.
Or maybe some kind of padded shoecovers would do, idk.

Meh, I'll update once I start eating more again, which likely won't be this side of x-mas. As you've prob noticed I don't 2+2 a lot these days, work has been crazy hectic and tbh most of my posting happens during work hours. I lurk on my phone some but too lazy to post from it most of the time. When you're used to ~500 chars per minute android + swype keyboard feels a tad too slow.

6-700 def gonna add the fat. Did you consider e.g. dropping down to maintenance or even below when you got injured? Throwing in some real low kcal days to reduce surplus for the week? That's gonna be my plan going forwards at least. I'd rather get slower progress than excessive fat gain cause let's face it, we're all just vain exercisers and not PLers anyway.

k k, I hear ya. Posting same #'s week after week gets boring quickly, let alone decreasing #s.

I've decreased my posting a looooooot, too, now that I'm actually occasionally busy at work, or maybe better put, now that I've been assigned projects that I find interesting.

Work is basically the only time I even 2+2 as well.
I still do read every word that gets written in S&F, tho.

I think I posted something along the lines of "Now would be a good time to eat at maintenace" right after the accident but I'm a regard and kept eating and eating and eating. And still do.
The song of the Sirens Nomzies is irresistible.

Having odd low-cal days here and there could definetely work wrt keeping the overall surplus reasonable.

23.10.2014

OHP
4x55 kg
6x50 kg
8x45 kg

Not terribly bad all things considered. Wrist felt fine apart from a minor twinge during the topset.
I think that's a PR @ 55 by 2 reps, not 100% sure but I think I did two at that weight at some point in the past.
I was kind of hoping for 5, though but that wasn't even particularly close in the end as the 4th rep was a major grind already.
In any case, need to be happy with this after 1 week completely off + another 3 weeks jellydickering.

Weighted Chins
+15 kg
6, 5
+5 kg
7

I guess the ever-increasing BW needs to function as the sole progresss with chins while going forwards.
Mucho respect for the overweight loggers itf, who still manage to do chins.
They hard, yo.

DB-OHP
16,25 kg's
10, 10, 8

Front delts completely toast by the 3rd set.

DB-Swings
3x12x33,75 kg

Side-Planks
+20 kg
2x4x10s (per side)

DB-Hammer-Curls
3x12x16,25 kg's

24.10.2014

Biking
22 kms / 19,8 kmph

25.10.2014

Deadlift
2x150 kg
4x135 kg

Scheduled for 147,5 but no way I could pass up the opportunity to hit a major milestone when it's so close.
While still very hard, for some reason 150 felt lighter than 145 last time.
Slept 10 hours last night, maybe that's it.

Defo shoulda gone for 3rd rep, it was there.
I'm a pansy.

Weighted Dips
1x6 +20 kg
2x6 +15 kg

Testing the waters here after a 5 weeks break from doing these.
20 felt ridiculously heavy.

RDL
2x6x110 kg

Decided that 2x6 is more than enough, going forwards.
It's not like I'm really looking to add much more mass to my lowerbody.
Glutes and legs getting borderline too big already.
Srs.

Power-Shrugs
3x10x140 kg

Incline-Bench
55 kg
10, 10, 7

Ab-Wheel
3x10

Damn wrist-pain prevented me from fully extending my arms so partial ROM with these, for now.

BB-Curls
1x15x32,5 kg

Anyway, time to hit my favorite pizza parlor.
The first El Clásico of this season will be on in less than an hour.
Better hurry up.
Expecting awesomeness to ensue.

26.10.2014

Skating
60 minutes.

It had been a while.
Still fun.


27.10.2014

Week	BW		Cals	Protein	Carbs	Fat	Fiber
1	70,2		2726	176	255	111	30
2	70,7		2846	187	266	115	35
3	71,1		2969	172	294	123	31
4	71,7		3192	189	307	134	39
5	72,4		3347	194	330	139	37
6	73,4		3332	200	306	145	46
7	74,2		3671	218	360	151	37
8	74,5		-	-	-	-	-

The dreamer bulk goes on.
~3,7k cals for 7 consecutive days must be a PR.
Somehow managed to only gain 0,3 kg tho.
Variance.

Skating as in skateboarding?

nah, skating as in:



I did buy a skateboard last summer tho, hadn't had one in, idk, 15-20 years?
Never really got around to toying with it much, just a few random rounds around the house here and there.
Maybe next summer.

27.10.2014

Biking
22 kms / 20,0 kmph

28.10.2014

Mmmeeeeehhh.
I really need to start going to bed earlier, feels like I need to get in 9 hours of sleep a night these days to feel completely rested.

Based on my recent bench/squat progression and how fat I'm getting I'm starting to question the correlation between fat-leverage gains and strength gains.

I'm also starting to think RPT'ing might be better suited for maintaining strength while cutting and contemplating getting back to GSLP-ish rep scheme for presses.
And maybe start benching twice a week, 2 wheels is never gonna happen at this rate.

Bench
3x80 kg
5x72,5 kg
9x65 kg

Forgot to film these.
Oh well, next time.

Front-Squat
2x90 kg
4x80 kg

Nopenopenope.
At least I got 4 @ 80 this time.
Time to reset.

Incline-DB-Flyes
3x12x15 kg's

One-Arm-DB-Row
2x9x40 kg
1x12x33 kg

Front-Planks
+26 kg
2x5x10s

BB-Curls
1x15x35 kg

Brogramming talk:

Getting bored and feel like mixing it up a bit.
I think next week and onwards I'll be doing this:

Tuesday:
Bench 2x5, 5+
Back-Squat 4+, 5+
DB-Incline-Bench 3x8-12
One-Arm-DB-Row 3x8-12
Weighted Planks 2x5x10s
Curlz

Thursday
OHP 2x5, 5+
Front-Squats 3+, 4+
Weighted Dips 3x8-12
Weighted Chins 3x6-10
Side-Planks 2x4x10s
Curlz

Saturday:
Deadlift 3+, 5+
Bench 5x10 (or 4x8 idk, VOLUME is the keyword)
Power-Shrugs 3x10
Incline-DB-Flyes 3x10-12
Ab-Wheel 3x10
Curlz

GTG-chins and -pushups on off-days, been meaning to start doing these for a while already.

No earth-shattering changes.
- Fullbody WO 3x/week, business as usual.
- Bringing backsquits back in 'cos I feel like it. Dunno why exactly. LBBS or HBBS. I dunno.
- Squat volume doubled but still a joke ofc because lel lowerbody hypertrophy.
- More flat benching, slight tweaks to rep-ranges.

Yea, das about it.


[csb]
Not really related, but this is a poker forum so gonna share it anyway:
After a long hiatus from online pokers, I fired up a few nl400 tables on Monday night, mostly to just re-configure/re-adjust my dated hm2 hud.
Turned a 1.7k usd profit in 30 minutes, yet barely even paid attention to the actual gameplay.
lel internet pokers.
Think a minimalistic VPIP/PFR/3B/hands is what I'm gonna roll with and have everything else neatly organized in one big selfmade popup.
Street-by-street HUD feature also seems intriguing, need to look into this.

Anyway, gonna order myself a new flat bench from Rogue Europe as a reward for my gambling efforts.
[/csb]

Indeed, man, in-deed.

I've been looking but apparently lifting equipment manufacturers that make movable flat benches with IPF-specs (or even close to them, most are too narrow and the height seems to vary a lot) are surprisingly rare.

Rogue pretty much the only option in these parts. But it's okay, turns out Rogue Europe is actually located in Finland so shipping is relateively cheap and quick, I presume.

Ordered a flat utility bench from them (bolt-together one, they didn't have welded ones like Rogue U.S does).

Plan is to have a dedicated space/area for Incline-Bench / DB-stuff, just like you're planning to, and only do flat bench stuff inside the rack.

29.10.2014

Biking
22 kms / 18,7 kmph

Biking game getting weaker and weaker.
Being a fat man has its drawbacks.

30.10.2014

OHP
4x56 kg
6x51 kg
9x46 kg

The good news is every set felt easier than last time despite being a kilo heavier.
The bad news is these still bother my injured wrist a bit.
Nothing serious, though.

Weighted Chins
2x6 +15 kg
1x7 +5 kg

DB-OHP
16,25 kg's
10, 9, 9

DB-Swings
3x10x35 kg

Side-Planks
+20 kg
2x4x10s

DB-Hammer-Curls
3x12x16,25 kg's

31.10.2014

Biking
22 kms / 21,0 kmph

1.11.2014

Deadlift
Fx152,5 kg
Fx150 kg
4x140 kg
5x130 kg

W-T-F?

152,5 wouldn't even budge and 150 stopped moving mid-shin.
Both reps at 150 last time were hard but never in doubt.
I really am confused.

Oh well, gonna chalk this up as an off-day, simple as that.

Form felt really salad tho, hopefully vidya confirms, gonna post them once they're uploaded.

Weighted Dips
2x8 +15 kg
1x10 +5 kg

RDL
2x6x112,5 kg

Power-Shrugs
3x10x142,5 kg

RDL's and Shrugs getting tough.

Incline-Bench
55 kg
10, 10, 9

So so close, 3x10 is pretty much a lock next time and can finally move up in weight.

Ab-Wheel
2x10

2x10 is enough volume with these I think.
Once my wrist is fully healed, time to add weight.

BB-Curls
1x15x35 kg

140:



130:



Rocking a S&F-approved gut

ION,

Got my bench from Rogue yesterday.
36 hour delivery, not bad.

Im jelly

don't be.

I mean, of what?

The bench. Ive been dreaming last week or so of buying one of those once i move to a house. Yours looks really solid

Ah, yes. Haven't put the thing to a test yet, so not qualified to evaluate yet, really.
It's as simple as a bench can be and feels sturdy at least.

Having a home-gym is quite convenient indeed and highly recommend setting one up once you move.

that bench looks sweet