29.7.2013

Far, far away from home, lifting in a small-ass socialist gym.
11am, I was the only customer.
3 employees present tho.

Squat
3x5x70 kg

Surprisingly heavy.
Also, felt sorta weird.
Mainly 'cos didn't have my oly-shoes w/ me, I think.

Bench
55 kg
5,5,10

Tweaked my back a bit during bench, actually that was not during the movement itself but rather while getting up from the bench.
Pain was/is located around the insertion point of right lat.

It's feeling better today and hopefully gone altogether tomorrow so I can deadlift.

BW-Chins
10,10,4

I was scheduled for DB-rows but there was no 17,5 kg DB's and didn't feel like jumping to 20 kg so decided to do chins instead.
Right lat didn't feel too hot so had to cut set #3 short.

DB-Incline-Bench
4x10x15 kg's

Again, no 17,5 kg DBs. Did one extra set to sorta compensate.

Hammer-curls
3x12x10 kg's

Fancy-lad -ish PWO meal:





Doesn't look like much of food but there were appetizers and bread and drinks/wine and stuff.

Also, had this w/ me on the trip.



Looks kinda suspicious, eh?

I sincerly hope you become H&Fs next bulk success story so we can all point to your log and say "See bros. Squats and pizza".

Haha.
Saw your post while...



So, yeah, doing my best here.

Last week, daily averages:

Cals ~2930
Protein ~198
Carbs ~261
Fat ~121
Fibre ~40

So far finding it surprisingly difficult to limit the surplus to less than 500 kcals a day.
Dem cookies get me every time.

Progress so far, in 9 weeks

BW:

Looks like starting creatine made me gain around 1,5 kilos worth of extra water weight.



Calories in/out:



~5 kilos gained so far > might need to fine-tune the calories out -figure soon.

31.7.2013

OHP
43 kg
5,5,7

Deadlift
1x5x80 kg
1x90 kg
1x100 kg

The workset (reset weight) felt like so little work that just had to do something extra.
I rather do heavier singles as a bonus than make the DL-workset AMRAP.

DB-OHP
3x10x13,75 kg's

RDL
3x10x57,5 kg

Shrugs
3x10x87,5 kg

I'm digging the giraffe.

Upswongs are pretty.

2.8.2013

Having tight schedule for the rest of the day so had to hit the gym ~10am.
Never again.
Hopefully.

Squat
3x5x72,5 kg

Bench
57 kg
5,5,9

DB-Row
3x10x17,5 kg

DB-Incline-Bench
3x10x17 kg's

Last week, daily averages:

Cals ~2940
Protein ~186
Carbs ~262
Fat ~128
Fibre ~36

The trend of too many calories continues.
Getting phat here.
A layer of cottage cheese forming on lower abs, bingo wings prolly the next step.
el pánico.

Progress so far, in 10 weeks

BW:



Calories in/out:

5.8.2013

Slept poorly once again.
As a result, everything felt heavier and harder than they should have.
Meh.
Need to learn to sleep.

Squat
3x5x75 kg

OHP
44 kg
5,5,6

DB-Row
3x10x18,75 kg

DB-OHP
3x10x14 kg's

BB-Curls
1x20x20 kg

7.8.2013

Bench
58,5 kg
5,5,7

Out of all my lifts, my form blows the most w/ bench, that's for sure.
Time to re-re-watch SYTYCB I guess.
And this time around try to actually learn something.
And maybe even implement a thing or two.

Deadlift
1x5x85 kg

DB-Incline-Bench
3x10x18 kg's

RDL
3x10x60 kg

Shrugs
3x10x90 kg

Time to stop nomzing so much fatty. Does it help your lifts not stalling though?

Doubt it makes much of a difference really.
I'd prooooobably be gaining just as much (or as little to be more exact) strength/LBM with +300 kcals than with +500-600 that I've been eating.

Nomzing is enjoyable tho so there's that.

9.8.2013

Squat
3x5x77,5 kg

Getting heavy again.
Almost failed the last rep of 3rd set.

OHP
45 kg
5,5,6

6th rep very, very Halstad's avatar -esque.

BW-Chins
3x10

Finally 10 reps in each set.
Had to rest ~120s between 2nd and 3rd set to make it happen though.

DB-OHP
14,25 kg's
10,10,8

First time failing an accessory-lift.

Hammer-Curls
3x10x10,75 kg's

Even more than DB incline bench? I started doing it 3 week ago, and videos of my form would still probably made one of the best GGO posts of all time. All DB presses are some kind of ****ing sorcery, but especially incline.

for all the pizza pics.

Yeah, most def.

No problemo at all for me w/ incline. Or w/ any DB presses for that matter.
It's just the BB flat bench I can't get my form to feel solid with, no matter what I try.
Different grip width, feet placement, touching point on chest, more/less arch etc. etc.
Doesn't matter, it just doesn't feel quite right.

Bench form is one thing but there's also one more thing that I think universally hampers all my BB pressing movements - my crooked spine.

Me left shoulder is higher and more forward than my right one.
BB-OHP'ing any remotely challenging weight exaggerates it and when done in front of a mirror, it's really easy to see.
Same thing w/ BB-bench, I just can't press the bar evenly, left side always rises first.

W/ DB-OHP'ing and DB-benching I can sorta control it ie. still can't quite make my spine look like correctly aligned, but at least I manage to not make the scoliosis look even worse than it really is.

Maybe I should start using DBs exclusively w/ all my pressing.

BTW, I think I've mentioned this at some point but here we go again:
Start a log already!

Last week, daily averages:

Cals ~2890
Protein ~180
Carbs ~252
Fat ~129
Fibre ~38

Progress so far, in 11 weeks

BW:



Calories in/out:

12.8.2013

Squat
3x5x80 kg

Bench
60 kg
5,5,8

+1,5 kg and +1 rep.
I think something mighta clicked today wrt benching.
Brought my grip in a bit more and really focused on tucking my elbows and keeping everything tight, tight, tight.

DB-Row
3x10x20 kg

DB-Incline-Bench
18,5 kg's
10,10,8

Simply too heavy to get all reps in 3rd set.

And then grilled some PWO burgers.
They turned out excellent.
Liquid smoke is the nizzles.
Made my own mayo, too. (basil-parmesan FTW)

14.8.2013

OHP
46 kg
5,5,6

Grinding the 7th but couldn't finish it.

DL
1x5x90 kg

Wanted to see what's up with my deadlifts so filmed these.
Apart from neck craning they look fine to me.
I always cue myself with "pack the neck" but as soon i start the pull my neck shoots up like I never had any control over it.
Meh, not a huge deal, hopefully.



DB-OHP
3x10x14,25 kg's

RDL
3x8x62,5 kg

Decided that doing 10s may lead to too much lumbar fatigue which in turn might potentially be injury-provoking.
Better safe than sorry etc.
3x8 is the new plan with these.

Shrugs
3x10x92,5 kg

BB-Curls
1x20x20 kg



Still living on pizza, burgers, brownies and cookies.
Dreamer bulk, basically.

16.8.2013

Squat
3x5x82,5 kg

I'd love to be proven wrong but it for sure doesn't feel like I have many more 2,5 kg jumps in me before I have to reset again.
Upping the pizza dosage might help, tho.

Bench
61,5 kg
5,5,6

Hrmph. +1,5 kg. -2 reps.
On Monday the form for once felt solid and tight.
But yesterday, not so much.
Lacking consistency.

BW-Chins
3x10

Maybe I should start adding weight w/ these.
Although I ofc already sorta am seeing that I'm gaining ~0,5 kg of BW / week.

DB-Incline-Bench
3x10x18,5 kg's

Deads and diet look good to me.

^

Speaking of diet:

Last week, daily averages:

Cals ~2985
Protein ~191
Carbs ~266
Fat ~128
Fibre ~38

Progress so far, in 12 weeks

BW:



Calories in/out:

Cut. Definitely cut. At least for next 6 months.

This post has nothing to do with the fact that our lifts are about the same and you'll probably be passing me with that rippetoe-approved diet soon.

Diet not even close to Ripper approved.
I ought to be consuming 2,5k calories worth of whole milk on top of my current diet to not be laughed out of SS forums.

20.8.2013

Been way too damn busy lately, can't even find time to H&F

Couldn't find time for gym yesterday so looks like this week I'll go with TUE/THU/SAT -schedule instead of my typical MON/WED/FRI thing.

Squat
3x5x85 kg

OHP
3x5x47 kg

DB-Row
3x10x21 kg

DB-OHP
18,5 kg's
10,10,8

BB-Curls
1x20x20 kg