24.2.2017

BW = 70.9 kg
Energy Intake ~ 3010 kcal

Press
3x5 @ 62 kg

Front Squat
3, 3, 4 @ 90 kg

4x90 kg:


As weak as it is, I believe this actually is s rep-PR @ this weight.
Wohoo. Go me.

Chins
6, 6, 7 @ BW+15 kg

Dips
3x10 @ BW+15 kg

Side Planks
1x5x10s @ BW+15 kg

25.2.2017

BW = 71.1 kg
Energy Intake ~ 2990 kcal

Floorball
1 hour

26.2.2017

BW = 70.6 kg
Energy Intake ~ 3080 kcal

Deadlift SSPT C1W7
6x1 @ 157.5 kg

Incline Bench
3x7 @ 78 kg

Incline DB Flyes
12, 12, 15 @ 20.5 kg's

DB Hammer Curls
3x12 @ 15.5 kg's

Planks
2x5x10s @ BW+21 kg

27.2.2017

BW = 70.8 kg
Energy Intake ~ 3030 kcal

Kids have a spring break this week and I took Monday and Friday off from work.
Hence no biking today.

Here's hoping I dodge the norovirus wife and our two oldest are currently enjoying very much.
I probably will. I usually do. Strong(er) people are harder to kill etc.

28.2.2017

BW = 70.8 kg
Energy Intake ~ 3000 kcal

Everything felt really tough today.
Not feeling quite 100% in general, though; body probably fighting off the norovirus.
Ugh.

DB Bench
3x10 @ 32 kg's

T-Bar Row
10, 10, 15 @ 77.5 kg

DB Press
3x10 @ 18.5 kg's

DB Concentration Curls
3x12 @ 13.5 kg's

Ab Wheel
2x8 @ BW+10 kg

1.3.2017

BW = 71.5 kg
Energy Intake ~ 2990 kcal

Biking
20 kms

Terrible biking conditions are terrible. Mushy snow everywhere.

2.3.2017

BW = 71.9 kg
Energy Intake ~ 2260 kcal

Biking
20 kms

Yup. Roads still terrible.

3.3.2017

BW = 71.3 kg
Energy Intake ~ 3020 kcal

Press
3x4 @ 64 kg

3rd set:


Front Squat
3x3 @ 92.5 kg

Chins
3x6 @ BW+17.5 kg

Dips
3x10 @ BW+17.5 kg

Side Planks
1x6x10s @ BW+15 kg

4.3.2017

BW = 70.9 kg
Energy Intake ~ 3000 kcal

Floorball got canceled this Saturday.

5.3.2017

BW = 71.2 kg
Energy Intake ~ 3320 kcal

Due to real life reasons had to go to the gym around 1pm after being up for just ~3 hours.
Def didn't feel quite ready for the task. A few hours can make all the difference in the world.

Deadlift SSPT C1W8
5x1 @ 162 kg

Incline Bench
3x6 @ 80 kg

Incline DB Flyes
12, 12, 15 @ 21 kg's

DB Hammer Curls
3x12 @ 16 kg's

Planks
2x5x10s @ BW+22.5 kg

And then I went on to swim in a local spa complex for a couple hours.
Well, it was mostly 'hanging around the pools and slides watching for the young un's to not get themselves killed/drowned while trying to remember to flex my razor-sharp abs* whenever pretty females are in sight' kinda swimming.
Ie way more exhausting than, you know, actual swimming.

Also, a three course dinner was consumed afterwards, which resulted in too high calorie intake for the day despite of my best efforts at damage controlling earlier in the day. Shrug.

*not so razor-sharp anymore. Getting phat.

6.3.2017

BW = 71.7 kg
Energy Intake ~ 3050 kcal

Biking
20 kms

Roads still terrible. Although different kind of terrible (icy instead of mushy) compared to last week.

When does it usually stop freezing in Finland?

For good?

Around 2021 I reckon.

Thanks Obama Drumpf

South - maybe March-April.

North - maybe May-June.

I live somewhere in-between.
Hoping roads will be clear of snow/ice in mid-April around these parts.

7.3.2017

BW = 71.5 kg
Energy Intake ~ 3050 kcal

DB Bench
3x9 @ 33 kg's

T-Bar Row
10, 10, 15 @ 80 kg

DB Press
3x10 @ 19 kg's

DB Concentration Curls
3x11 @ 14 kg's

Ab Wheel
2x8 @ BW+10 kg

8.3.2017

BW = 71.5 kg
Energy Intake ~ 3110 kcal

Biking
20 kms

Another blizzard-ish.
Sweet. The biggest problem is you can't really see ****.
Gotta buy a pair of ski goggles for days like this.

la remuntada històrica, though.
visca

9.3.2017

BW = 71.5 kg
Energy Intake ~ 2420 kcal

Biking
20 kms

10.3.2017

BW = 71.5 kg
Energy Intake ~ 3070 kcal

Press
3x3 @ 66 kg

Press getting heavy as ****

Front Squat
3x3 @ 95 kg

Fronts are slowly but surely getting scary as well.
Lost the last rep in 2nd set badly forward but pushed the ****er up.
Twisted my left ankle a bit in the process, though. Shrug.

Chins
3x5 @ BW+20 kg

Dips
3x9 @ BW+20 kg

Side Planks
1x7x10s @ BW+15 kg

11.3.2017

BW = 71.5 kg
Energy Intake ~ 3640 kcal**

Weighing exactly the same for 5 days in a row. That must be a PR.
**Oops. Another theater night out happened.

Skating
1 hour

Floorball got canceled. Again.
Took the this kids skating instead.

12.3.2017

BW = 72.2 kg
Energy Intake ~ 3060 kcal

Deadlift SSPT C1W9
2x1 + 2xF @ 166.5 kg (WTF?)
1x1 + 1xF @ 160 kg (W - T - F ?)

Ragequit DLs after failing @ 160 kilos. The bar just wouldn't move, no matter how much I wanted it to.
Kinda surprising. And I have no explanation for this.
Just not my day, I guess.
Will keep on doing the program and pretend this didn't happen...

Incline Bench
3x5 @ 82 kg

Incline DB Flyes
12, 12, 15 @ 21.5 kg's

DB Hammer Curls
3x12 @ 16.5 kg's

Planks
2x5x10s @ BW+24 kg

13.3.2017

BW = 72.2 kg
Energy Intake ~ 2920 kcal

Biking
10 kms

Just one way because I managed to lock myself out and my biking gear in at work and had to leave my bike there.
That's a new one.

14.3.2017

BW = 72.5 kg
Energy Intake ~ 3070 kcal

DB Bench
3x8 @ 34 kg's

T-Bar Row
10, 10, 15 @ 82.5 kg

DB Press
3x10 @ 19.5 kg's

DB Concentration Curls
3x11 @ 14.5 kg's

Ab Wheel
2x8 @ BW+11.25 kg

15.3.2017

BW = 73.0 kg
Energy Intake ~ 2840 kcal

Biking
10 kms

Just one way.

16.3.2017

BW = 72.5 kg
Energy Intake ~ 2470 kcal

Biking
20 kms

17.3.2017

BW = 72.3 kg
Energy Intake ~ 3100 kcal

Press
3x2 @ 68 kg

Front Squat
2, 2, 1+F @ 100 kg (2x100 is a PR, I believe)

Program called for 97.5 but couldn't resist the temptation to jump straight to 2 plates.

No too bad considering that 2 plate FS to ATG probably equals an ezpz 3-plate+ slight kneebend good morning to parallelol with a bar resting low on your back.

Chins
6, 5 @ BW+20 kg

Dips
10, 9 @ BW+20 kg

All I had time for