Pfff! I did 35 min last night! And yes, I'm intentionally ignoring the rest of your workout.

Congrats on being a better cardio bunny than me

Thanks!

And in about a year you'll be saying "Congrats on lifting heavier than me."

If that happens I'll be all like

Kizen PB Day 6 week 4
Saturday, 17 June 2017 at 15:02

Squat
Set 1: 85 kg × 7
Set 2: 85 kg × 7
Set 3: 85 kg × 7

Paused Squat
Set 1: 77,5 kg × 7
Set 2: 77,5 kg × 7
Set 3: 77,5 kg × 7

Bench Press
Set 1: 55 kg × 7
Set 2: 55 kg × 7
Set 3: 55 kg × 7

Deadlift
Set 1: 112,5 kg × 3
Set 2: 112,5 kg × 3
Set 3: 112,5 kg × 3
Set 4: 112,5 kg × 3
Set 5: 112,5 kg × 3

Plank
Set 1: 45 secs
Set 2: 45 secs
Set 3: 45 secs

Lying Leg Curl
Set 1: 64 kg × 8
Set 2: 64 kg × 8
Set 3: 64 kg × 8

https://strong.app.link/tHwq0RL52D

Solid technique day, other than the fact that I got sunburned yesterday doing yardwork, and squatting and benching was pretty uncomfortable. Pretty happy with how my form is coming along, especially squats are starting to look a lot better imo. Definitely think 3x/week frequency is helping.

'

on those squats. Just past parallel and a nice flat lumbar.

Thanks. Now to transfer it to some real weight.

Kizen PB Day 1 week 5
Monday, 19 June 2017 at 11:58

Shoulder Press (Dumbbell)
Set 1: 15 kg × 15
Set 2: 15 kg × 15
Set 3: 15 kg × 15
Set 4: 15 kg × 15

Close Grip Lat Pulldown
Set 1: 44 kg × 15
Set 2: 44 kg × 15
Set 3: 44 kg × 15
Set 4: 44 kg × 15

Dumbbell Row
Set 1: 30 kg × 15
Set 2: 30 kg × 15
Set 3: 30 kg × 15
Set 4: 30 kg × 15

French Press
Set 1: 20 kg × 15
Set 2: 20 kg × 13
Set 3: 20 kg × 13
Set 4: 20 kg × 13

Lateral Raise
Set 1: 7,5 kg × 15
Set 2: 7,5 kg × 15
Set 3: 7,5 kg × 15
Set 4: 7,5 kg × 15

Dumbbell Skullcrusher
Set 1: 10 kg × 15
Set 2: 10 kg × 15
Set 3: 10 kg × 15
Set 4: 10 kg × 15

Bicep Curl (Dumbbell)
Set 1: 10 kg × 15
Set 2: 7,5 kg × 15
Set 3: 7,5 kg × 15
Set 4: 7,5 kg × 15

Rope Tricep Pushdown
Set 1: 20 kg × 15
Set 2: 17,5 kg × 15
Set 3: 17,5 kg × 15
Set 4: 17,5 kg × 15

Barbell Curl
Set 1: 15 kg × 15
Set 2: 15 kg × 15
Set 3: 15 kg × 15
Set 4: 15 kg × 15

15 minutes incline walking

https://strong.app.link/v6EmZRab6D

Week 5 of the program and volume on the BB stuff is bumped significantly. Expecting some DOMS tomorrow. Pump was huge though and not gonna lie that feels kinda good #bro
Kept weight fairly light on everything.

Smashed this on my birthday yesterday, was awesome. Been a while since I had a good burger.

Happy Birthday! Looks good.

Diet update for the last 2 weeks. Under ate last week and gains stagnated. Still gained about 0,8kg for the month so that's decent. Goal to gain 1kg over the next 4 weeks, and reach 91kg by the end of the 16 week program.

Happy birthday! Seems like you're making great progress!

Happy birthday rAv!

Thanks guys <3

HBD!

Where in Bangkok does one find this burger?

(though the upper bun 75% larger than the lower bun caps it's score potential at 33/37)

Thanks! This was at a small place called Firehouse bar & pub at Sukhumvit 11.

I think the bun is photo playing tricks, I don't remember the top bun being that much bigger in person.

Not sure if you'd recognize BKK if you were to visit again btw. The streets are eerily quiet after the streetfood ban.

Kizen PB Day 2 week 5
Tuesday, 20 June 2017 at 15:25

Paused Deadlift
Set 1: 87,5 kg × 8
Set 2: 87,5 kg × 8
Set 3: 87,5 kg × 8

Squat
Set 1: 90 kg × 8
Set 2: 90 kg × 7
Set 3: 90 kg × 9

Bench Press
Set 1: 62,5 kg × 8
Set 2: 62,5 kg × 8
Set 3: 62,5 kg × 8

Stiff Legged Deadlift
Set 1: 72,5 kg × 8
Set 2: 72,5 kg × 8
Set 3: 72,5 kg × 8

https://strong.app.link/v8IfP1t47D

Went for a slight bump in TM for squats and DL. 2,5kg for squats, 5 for DL. However has a sort of wave structure to it as in week 5 both the reps and % goes down slightly, to ramp back up in the weeks to follow, so still doing slightly less weight and reps than last week.

This week also doing paused DL instead of deficit. First time doing these, they feel pretty good. Not sure if I should pause longer though.



Messed up and did 7 instead of 8, so did 9 reps the next set.

rAv,

Yes, I think a slightly longer pause is probably indicated.

Yea I thought so, cheers.

Kizen PB Day 3 week 5
Wednesday, 21 June 2017 at 11:44

Machine Lat Pulldown
Set 1: 90 kg × 10
Set 2: 100 kg × 10
Set 3: 100 kg × 10
Set 4: 100 kg × 10

JM Press
Set 1: 30 kg × 10
Set 2: 30 kg × 10
Set 3: 30 kg × 10
Set 4: 30 kg × 10

Barbell Row
Set 1: 70 kg × 10
Set 2: 70 kg × 10
Set 3: 70 kg × 10
Set 4: 70 kg × 10

One Arm Cable Tricep Pushdown
Set 1: 10 kg × 10
Set 2: 10 kg × 10
Set 3: 10 kg × 10
Set 4: 10 kg × 10

Hammer Curl
Set 1: 12,5 kg × 10
Set 2: 12,5 kg × 10
Set 3: 12,5 kg × 10
Set 4: 12,5 kg × 10

Machine Row
Set 1: 60 kg × 10
Set 2: 60 kg × 10
Set 3: 60 kg × 10
Set 4: 60 kg × 10

Preacher Curl
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 20 kg × 10
Set 4: 20 kg × 10

https://strong.app.link/A2GCVU9r9D

JM press is a new move for me, and nearly squashed my face when I loaded a bit too much weight, lol.

Still had DOMS from monday, especially biceps. Been a long time since I had bicep DOMS.

I rarely do direct bicep work and always feel it for days also which is why they are tiny. I'm still feeling it from doing broceps on Monday as well.

I have been reading conflicting things regarding the streetfood ban. Some reports indicated that they were pretty much wiping out streetfood but other reports have said that they are merely cleaning things up a bit. What's your take on it?

If you start doing them 3 times per week it'll stop hurting

My guess is they just want to clean up, and mostly keep streets and sidewalks from being blocked by food carts. Downtown the streets are narrow so basically this means they get cleared out because they have no room to move. But I live a little outside of the centre and there is more room here, and there's still streetfood to be had here.

Kizen PB Day 4 week 5
Thursday, 22 June 2017 at 15:42

Squat
Set 1: 100 kg × 4
Set 2: 100 kg × 4
Set 3: 100 kg × 4

Close grip Bench Press
Set 1: 70 kg × 4
Set 2: 70 kg × 4
Set 3: 70 kg × 4

Incline Bench Press
Set 1: 65 kg × 6
Set 2: 65 kg × 6
Set 3: 67,5 kg × 6

Notes: @8
@7,5
@8

Overhead Press
Set 1: 47,5 kg × 4
Set 2: 47,5 kg × 4
Set 3: 47,5 kg × 4

https://strong.app.link/QqhlgxLmbE.

Fairly easy all around. Only 4's today and same or slightly less weight than last week.

Controlled the eccentric a bit more on incline bench, looks better imo.