New page, >1000 posts in this bitch.
Yay.

2.10.2014

<90s rest all over.

OHP
3x12x30 kg

With anything pushing related, around 30 kilos seems to be the upper-limit my wrist can handle ATM.
Plan was to do 5 sets but every subsequent set made the wrist feel slightly worse so cut these short.

BW-Chins
10, 8, 7

Pondered whether to do these with added weight or not, ended up playing it safe.
Weaksauce.

DB-Front-Raises
3x10x10 kg's

Never done these before.
K.

DB-Swings
3x11x32,5 kg

Side-Planks
+18,75 kg
8x10s

Hammer-Curls
3x10x16,25 kg's

3.10.2014

Biking
24 kms / 21,2 kmph

4.10.2014

Wrist still kaputt.
Pulling stuff is fine, pushing stuff not so much - had to replace dips and ab-wheel-rollouts with other stuff and keep pressing stuff real light, yet again.
It might still be weeks before the wrist can support any real weight

It's quite evident that it's the wrist extensors that are broken.

Deadlift
3x140 kg
5x125 kg

140 was very tough, 2 weeks break clearly playing a part in that.
Anyway, the journey towards 4 plates starts, now.

Incline-Bench
5x15x30 kg

These felt fine as long as I kept my forearm/wrist/hand combo perfectly straight and bar-path perfectly vertical.

RDL
3x6x102,5 kg

Power-Shrugs
3x10x132,5 kg

DB-Lateral-Raises
2x12x5 kg's
2x8x7,5 kg's

Never done these before.
K.

Front-Planks
+22,5 kg
10x10s

DB-Hammer-Curls
3x10x16,25 kg's

5.10.2014

Skating
45 minutes

6.10.2014

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		-	-	-	-	-

Uh oh.
Packing on bodily fat like a newlywed, jesus-lovin', twins-expecting Mississippian.
This won't end well.
Oh well, when in bulking mode.
Might as well balloon up to 85 kilos.

Bored at work so might as well do some medium-long-term goal setting for myself:

- BW: 75-80 kg
- BF-%: <12%

Strength:

- 1xBW+ OHP
- 1.25xBW Front-Squat
- 1.5xBW+ Bench
- 2.25xBW Deadlift
- 20+ legit BW-chins

Cardio:

- Bike to work and back home (22 kilometres total) in <53 minutes ie average ~25 kmph+


Yup, that's it, a decent strength base and cardio ability.
Can't be asking too much.

Gimme 2-3 years.

Then it's time to shift focus to skill-based stuff - may that be trampolining, break dancing, olytarding, gymnastics, knitting, figure skating, who knows.

6.10.2014

Biking
22 kms / 20,3 kmph

Holy wind, batman.

7.10.2014

Wrist still not looking too hawt, but feeling better every day.



Bench
5x12x40 kg

Yawn.
The good news is this didn't kill my wrist.
The bad news is benching still feels sorta bad and I should feel bad.
I hope I'm not totally ****ing up the healing process by trying to do too much too fast.

Front-Squat
3x87,5 kg
3x77,5 kg

Frontsquats felt surprisingly skrong and crispy today so there's that.
Maybe the mythical 2 wheels will be reality before the year is over.

Incline-DB-Flyes
3x12x13,5 kg's

One-Arm-DB-Row
2x8x37 kg
1x12x30 kg

Front-Planks
+23,75 kg
10x10s

DB-Hammer-Curls
3x11x16,25 kg's

8.10.2014

Biking
22 kms / 19,7 kmph

Such a lovely weather, windy as **** and pouring rain.
Can't wait til the winter finally kicks in.

9.10.2014

OHP
5x10x32,5 kg

Last two sets actually felt better than the first three as far as the wrist-pain goes.
Probably because I was wearing wrist wraps without taking them off between sets and at that point wrists and hands were getting numb.

Chins
+17,5 kg
6, 4
+5 kg
8

Getting fat confirmed not beneficial for chinups, shocker indeed.

DB-Front-Raises
3x12x10 kg's

DB-Swings
3x12x32,5 kg

Side-Planks
+20 kg
8x10s

These are brutal.
Doing weighted planks honestly make me sweat more than any squats/DL's ever did.

Hammer-Curls
3x11x16,25 kg's

11.10.2014

Dips and ab-wheelers still no can do.
My 100% nonmedical, noneducated prognosis is that it'll be another 2-3 weeks before the wrist can support any real weight.

Deadlift
3x142,5 kg
5x127,5 kg

wtf, topset so so tough, won't be shocked at all if I can't get 3 reps @ 145 next time.
Anyway, I think I'll still keep adding 2,5 kg to topset every time as long as I can do at least one rep.
Once the 1st rep won't leave the floor, time to reset.

Incline-Bench
4x10x40 kg
1x15x40 kg

Fine-ish as far as the wrist in concerned.

RDL
3x6x105 kg

Power-Shrugs
3x10x135 kg

DB-Lateral-Raises
3x10x7,5 kg's

Front-Planks
+25 kg
10x10s

Tough.
I think I've reached the point where adding weight every time is not possible anymore.

DB-Hammer-Curls
3x11x16,25 kg's

13.10.2014

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		-	-	-	-	-

+3,2 kg in 5 weeks.
Starting to feel like a bear prior to hibernation.

Decided to take this week off from work so no biking.

Maybe I'll use some of this extra free time to battle GTO-bots on euro-networks.
Also most likely would get to enjoy being h'n'r'd, grimmed and rewarded the worst seat after going through the effort of starting tables.
Etc.
The usual stuff.
Ah, the internet pokers, fun for everyone.

14.10.2014

Wrist still a bit sore during everyday **** but benching today was almost pain-free.
Pretty sure I can get back to my regular brogramming next week

Bench
5x10x60 kg

Left glute / hip flexor cramped during the last, 5th set.
Had to lift my feet off the floor and finish the last few reps with feet on bench.

Front-Squat
2x90 kg
3x80 kg

Boo. Failed 3th rep @ 90.
Left glute was feeling a bit tight/wonky after benching, which played a role in failing but 90 also really felt like a truck.
Next time I'll smoke it, though, I'm pretty sure.

Incline-DB-Flyes
3x12x14 kg's

One-Arm-DB-Row
2x8x38 kg
1x12x31 kg

Front-Planks
+25 kg
10x10s

BB-Curls
1x20x30 kg

16.10.2014

Been sleeping poorly last couple of nights.
A noticeable dip in gym-performance as a result.
Cut planks and curls short 'cos too tired.

OHP
5x6x45 kg

These bothered my wrist a bit but still hopeful I can get back on my OG programming next week.

Chins
+15 kg
6, 5
+5 kg
6

lel

DB-Front-Raises
3x10x11 kg's

DB-Swings
3x10x33,75 kg

Side-Planks
+20 kg
4x10s

Just one set of four per side.

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

Only 2 sets instead of typical 3.

18.10.2014

Deadlift
2x145 kg
5x130 kg

Boo.
dear DL, why u so tough?

Incline-Bench
5x10x50 kg

RDL
3x6x107,5 kg

Power-Shrugs
3x10x137,5 kg

DB-Lateral-Raises
3x12x7,5 kg's

Front-Planks
+25 kg
10x10s

BB-Curls
1x20x30 kg

20.10.2014

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		-	-	-	-	-

4 kilos up in 6 weeks.
Ab definition all but gone already.

ION,

Caught the baking bug on the weekend, while being baked ldo.
No, not really, but made this:

homerdrool.jpg

lolfatty.jpg

You done ****ed up kid =( Such impressive progress lost to the nomzies in a mere 6 weeks, might be life EV+ though because of the brownies.

I am strongly considering getting in my car and driving over to Sweden right now to eat your brownies.

Soulmang,

Still alive and kickin', eh?
How ya been? Still lift/look the same?

Brownies turned out excellent, chocolate+(dark chocolate optional)+hazelnut is one of those amazing flavor combinations I seem to never get enough of.


Babalababa,

I know, man, I know.
In an ideal world I would had gained only 1 - 1.5 kg of BW in that 6 weeks.
I mean I think so far I've gained <1 kg of muscle, >1 kg of water and ~2 kgs of bodyfat. Strength gains woulda been the exact same as well I reckon.

But it's okay, man gotta enjoy the life every now and then, right?
The next cutting stint will begin on 1st of March, 2015 no matter what. Whether I'm 80kg at that point, or 82 or 84, doesn't matter too much.
Just need to cut for a little longer then, which will suck no doubt, but it is what it is.

That said, I'll try my best to keep the surplus reasonable while going forwards, say <500 a day. It's just so easy to justify eating everything in sight when in dat bulking mindset.


Snitcheroo,

Better hurry up and hop on your motorbike right away then.
Less than 3 kilos left of that batch.

Pummi,

SALiftsTS the same in full effect, SALooksTS not in full effect. Slowly getting down to desired BW/BF (75 kg) but not stressing about it.

Would not have been able to resist scarfing down a tray or two of those brownies, they look scrumptious.

imo 500 cals a day will result in a bigger fat gain % than you'd want, given that you aimed at 1-1.5 kgs in 6 weeks. 5-10% surplus prob better if that's your goal. But yeah, definitely hear you on using bulking as an excuse to follow the see food diet.

Holy **** dude, I'll be heavier than you in no time then.
How about updating ur damn log every now and then?

Yup, originally my plan for this bulk was to keep the surplus under 300...
Welp, so far I've been averaging something like 600-700.

Yesterday I was around 3k cals at 9pm, which is already borderline too much.
And then I realized champions league football will be on soon and proceeded to snack another 1k+ while watching the matches...
Standard. Felt like ytf.

20.10.2014

Biking
27 kms / 20,5 kmph

Back on the bike.
Good-

21.10.2014

Wrist still not 100%.
Somewhere between 80 or 90, perhaps.

Looks like the injury set my bench and press back ~4-5 weeks.
Lame, but what can you do.

Bench
4x77,5 kg
6x70 kg
9x62,5 kg

Weak.
Form felt way off, too.
Need to film next time and figure out what I'm doing wrong.
Maybe I just suck at benching, forever.

Front-Squat
2x90 kg
3x80 kg

Nope, still too heavy.
Maybe 3rd time will be the charm.
Time to reset again, if not.

Incline-DB-Flyes
3x12x14,5 kg's

One-Arm-DB-Row
2x8x40 kg
1x12x32 kg

Oh, was supposed to do 39.
I'm outgrowing my dumbbell-bars, they can only fit 2 x 5's + 3 x 2.5's per side.
Maybe I could use 10's or buy more 5's. Idk. 10's prolly too big diameter-wise.

Front-Planks
+25 kg
10x10s

BB-Curls
1x15x32,5 kg