Danixtrains

Squat: 100kg (5)
105kg (5-5)

Rows: 60kg (6)
50kg (7-7)

SMP: 40kg (7-7-7)

So back again after test week and being sick; I'm really sore now.

Squat: 100kg (5)
85kg (5-5)

Bench: 55kg (5)
60kg (5-5)

Deadlift: 110kg (5)

Bench: 55kg (8-8-8)

Dips: +5kg (9-9-9)

DB shoulder press: 12,5kgs (8-8-7)

Deadlift: 130kg (5)

Chin-ups: +5kg (8-8-7-6)

T-bar rows: 30kg (10-10)

Squat: 115kg (5-5-5)

Leg press: 175kg (12)
200kg (12-20)
215kg (12-20)

Calves: 40kg (20)

Bench: 57,5kg (8-6-5, the fuck?)

Dips: (8-14-12)

movie -> (heh)

Deadlift: 120kg (5-5-5)

Chin-ups: bw +5kg (8-7)
bw (8)

Rows: 50kg (8-8-8)

Squat: 110kg (5-5-5, many long warmups + depth)

Leg press: 170kg (12-12-20, increase next time)

Bench: 55k (8-7-6)

Dips: (8-8-8)

SMP: 30kg (7-7)

Squat: 85kg (6)
100kg (5)
80kg (6)

Bench: 55kg (8-8-8)

DL: 130kg (4)

I haven't trained in 2 weeks now, because i started MMA again. It turned out, however, that I might have to quit it again: my roaccutane treatment is making my skin so sore i get huge rashes and eczemas on my hands/arms/face. So I'll have to leave it for 6 months or so, which means -> back to squatting.

Squat: 115kg (5-5-4)

Leg press: 150kg (12)
170kg (12-12)
(dropset -> 75kg: ~50 reps)

Bench press: 57,5kg (6-7-6)

Dips: +7,5kg (8-8-7)

SMP: 32,5kg (7-6-3, or smth)

Chest press: 40kg (10-10)

Deadlift: 125kg (5-5-5)

Chins: +5kg (8-7-6)

Power cleans: 50kg (7-7)

In all seriousness, check out Martin Berkhans take on training: http://www.leangains.com/2011/09/fuckarounditis.html.

Worth your time.

Squat: 110kg (5-5-5, some 45ish year old guy complimented on my increases :D)

Legpress: 150kg (12-12-12)

Bench press: 50kg (10)
55kg (8-8)

Dips: bw + 5kg (8-8-8)

DB shoulder press: 15kgs (8-7-7, left arm failure)

Chest press machine: 40kg (12-10)

- First clearly noticeable "pump" I've had in my chest.

Deadlift: 142,5kg (5)

Rows: 52,5kg (8-8-8, easy)

Chin-ups: bw (8-8-8)

Preacher curls: ez + 7,5kg (12-12)

Squat: 87,5kg (12-13-12)

Leg press: 100kg (15)
150kg (12)
200kg (12-12)

Calves, standing: 30kg (20-20)

Shoulder DB press: 15kg (8-8-8)

Bench: 60kg (6)
55kg (7)
50kg(8) (goal is 3x8)

Dips: bw (8-8) bw+5kg (7-6)

Chest press machine: 2x8

Triceps are burning!

Deadlift: 120kg (7-7-7)

Rows: 60kg (7-7)
50kg (8)

Chin-ups: (7-5-4)

I've been thinking of changing program for a while now, and I've landed on the pretty standard push pull legs routine.

Basically its a 3 day split; one day is pulling movements (deadlift, rows, pullups etc), one day is pushing movements (bench press, shoulder press, dips etc) and the last day is legs (squats, legpress, calves etc + corework maybe).

I'll keep updating.

Squat: 120kg (3)
110kg (5-5)

SMP: 45kg (4-3-3)

Test

Squat: 117,5kg (4*-5-5, *off balance)

Bench: 60kg (6-7-6, weak upper body)

Cleans: 70kg (5-5-5)

Hopefully 120kg squats on Wednesday!

Front Squat: 72,5kg (5-5-6)

SMP: 47,5kg (4½-4)
40kg (6)

PC: 65kg (5-5-5)

Squat: 115kg (5-5-5, and older lifter told me it was pretty awesome, made my day :D)

Bench: 65kg (4-4-3)

Deadlift: 140kg (5)

Squat: 115kg (5-4)
90kg (13)

Power Clean: 60kg (5)
62.5kg (5-4)

SMP: 40kg (6-5-5)

Squat: 112.5kg ( 5-5-5)

Bench: 65kg (5-4-3½)

DL: 140kg (4)

Dips: +12,5kg (4-5)

Squat: 85kg (5-5)

SMP: 47,5kg (4-3-1)
40kg (4, immediately after last set 47,5kg)

DL: 135kg (5)

Okay so today was my first day of the advanced novice program, a continuation of starting strength.

Squat: 100kg (5-5-5, deeper, slower)

Bench: 62,5kg (5-5-5)

Chin-ups: BW+7,5kg (7-5-5)

Squat: 112,5kg (3-4-1)

Power Clean: 60kg (6-6-6, I have to start working the power cleans harder)

SMP: 47,5kg (3½-2-2)

Chin-ups: bw (11-9)
bw + 5kg (6)

Best workout in a while!

Squat: 110kg (5-5-5)

Bench: 62.5kg (5-5-5)

DL: 130kg (5)

Dips: bw + 10kg (7-7)

Squat: 110kg (5-4-4)

SMP: 45kg (5-5-5)

Clean: 60kg (6)

Chin-ups: bodyweight + 5kg (6-6)

Back from London and the summer place, it's been a while.

So it's been like 3 weeks so my lifts have dropped a little, but I'll push them back up.

Squat: 110kg (4-4-4)

Bench: 57.5kg (5-5-11) Hmmm :D

Deadlift: 130kg (2)

Dips: bw+10kg (7-7)

Bench: 50kg (10-10)
Squat: 117,5kg (3)
80kg (15-10)

DL: 140kg (2)

Mindset wasn't with me.

Squat: 117,5kg (3-4-3)

SMP: 47,5kg (5-4-4)

Squat: 115kg (5-5-5)

Bench: 62,5kg (5-4-4, last rep slightly assisted)

Deadlift: 140kg (2)

Dips: +10kg (5)
+5kg (8)

Squat: 112,5kg (5-5-5, wow that was really really heavy on the last set)

Power Clean: so exhausted after squats, did a half set of 60kg and 2 sets of 50kg

SMP: 47,5kg (3-2-2)

Chin-ups: bw + 5kg (8-5)

Amazing workout once again, going to the gym with my recruited squat army is having a positive effect on my training! Although it sometimes slows it down a bit when you're too many, oh well.

Squat: 110kg (5-5-5, lightweight baby)

Bench: 62kg (3*-4-3, *should have been 4 but I failed, my strategy to push hard low reps seems to be working)

Deadlift: 135kg (4, minor goal of mine because 135kg ~= 300 pounds)

Chin-ups: 15 (last 6 assisted)

Alright so this morning I weighed in at 70,5kg, before eating. My goals are as following:

1.9.2011: 75kg

1.1.2012: 80kg

Yeah, change doesn't happen overnight. But if I get to 80kg by 2012 I have gone up 18kg in a year.

As for training routines, I'll continue doing SS and pushing it hard until I've worn it out completely and stalled. After that I'll probably do a strength/hypertrophy routine (aka. powerbuilding), but that would get in the way if I wanted to start MMA in the fall. I guess I have to see what I want the most..

Squat: 107,5kg (5-5-5, aint nothing but a peanut!)

Clean: 70kg (2, PR)
65kg (3) lolwut

SMP: 47,5kg (4-3-3)

Chin-ups: bw (10-10)

Squat: 107,5kg (4-4-4, next time 3x5 cmon)

Bench: 62.5kg (3-2)
55kg (8) Gonna hit heavy low reps to get past my plateau.

Deadlift: 130kg (4, like a baws)

Dips: forced reps (spotter) -> 15x2 or so

Just drank my first shake of Serious Mass, yummy yummy 750 kcal.

Squat: 107,5kg (5-4-3)

Power Clean/Clean: 60kg (5-5-5, easy but I'm getting confused with this power clean vs oly. clean thingie)

SMP: 45kg (5-5-5)

+ chins (where the fuck is the dip belt!?)

Squat: 105kg (5-5-5, felt great)

Bench: 60kg (5-4-4)

Deadlift: 125kg (5)

Dips: bodyweight (11-9)

Overall awesome and effective workout, squat and DL went perfect. Gotta hit the bench press hard now, oh and someone has stolen the dip belt so couldn't add weights to the dips. Wtf.

Squat: 105kg (5-4-4, I came, I saw, I [almost] conquered)

Power Clean: 65kg (5-5-4, shoop da woop winning!)

SMP: 45kg (5-4-3, I'll get to 47.5kg soon, just wait and see.)

Buying a weightgainer tomorrow, it's basically a protein powder with more protein and carbs which results in a lot more calories, 800kcal shakes everyday, sweet.

Squat: 102.5kg (4-5-5)

Bench: 60kg (3-5-4)

Deadlift: 125kg (3)

Meh, mediocre workout...

Squat: 102.5kg (5-6-5, I'll try to get 6-6-6 next time and then move up to 105kg and hopefully break into 107.5kg)

Power Clean: 55kg (6-7)
60kg (5, I'll do like 65kg next time, new better technique is working well)

SMP: 42.5kg (5-5-5)

Chinups: bodyweight + 5kg (5-5~, also got 1 rep with +20kg :D)

+ 1,5h light mma style training/sparring with the guys

I should upload pics more often..

Squat: 102.5kg (5-5-4, fuuuck I'm stalling.)

Bench: 57.5kg (5-5-5)

Deadlift: 125kg (4)

Dips: bw + 10kg (5-5)

Squat: 100kg (5-5-3, yeah I don't know either)

Power Clean: 60kg (3)
50kg (~ did form and technique training, old oly lifter guy helped me =D)

SMP: 40kg (6-5-5)

Chinups: body weight + 5kg (5-4)

So... School ended, I'm down 1.5kg (fml), gotta get back in business.

Squat: 105kg (3-3)
100kg (5)

Bench: 62.5kg (3)
60kg (4-4)

Deadlift: 125kg (3)

Dips: bw + 10kg (~6)

Gonna start working more on dips and pullups with added weight.

- 80kg bench press
- 80kg power clean
- 135kg squat (300lbs)
- 180kg deadlift

75kg bodyweight

These goals are for 3.9.2011

I know the deadlift goal might be a notch too high.

PR day.

Squat: PR 112.5kg

Bench Press: PR 67.5kg

Deadlift: PR 125kg

Squat: 105kg (3-2-1)

Power Clean: 55kg (5)
                     57.5kg (3)
              PR 60kg (1)

SMP: 45kg (4)
          42.5kg (5-4)

Squat: 105kg (3-2)
100kg (4)

PR Deadlift: 122.5kg (3)

I'll try to get some videos of my lifts up soon, almost 1.6! (my "deadline")

Finally getting a new gym card after last one ended. Will go to the gym later today.

Oh and I just wrote my last test for this period, basically have summer break now.

chemistry...

Squat: 105kg (4-3-3)

Bench press: 62.5kg (4-3-3)

Deadlift: 120kg (5)

+ dips

Testweek incoming, have to dedicate myself to that as I have greater goals than just my fitness goals here in life...

PR Squat: 102.5kg (5-5-5)

Power Clean: 52.5kg (5-5-5, pretty good with the technique, time to increase weight)

SMP: 45kg (4-3 ~~ too heavy)

+ dips

Best workout ever! =)

PR Squat: 100kg (5-5-5 + got complimented "nice squats, where did you learn how to do them?")

PR Bench Press: 60kg (5-5-5)

PR Deadlift: 117.5kg (5)

+ chinups, abs, dips

Squat: 100kg (4-3-2 or something)

Power Cleans: 52.5kg (4-3-3)

SMP: 45kg (4-4-3, can't remember any sets of this workout exactly)

So. Mad. Someone has taken my MMA gloves, instead of returning them to the lost goods. Bye, bye 60€. Also my tailbone started hurting from thursdays deep squats; couldn't do more than 1 set of squats today. Fuck fuck fuck.
-.-

Squats: 97.5kg (5) -.-
Bench: 57.5kg (5-5-4) -.-

Deadlift: 115kg (5) woo yay, time to raise the goal: 122.5kg.

Still mad tho.

making fun of myself.

Also, if this tailbone thing is gonna last I'll jump off a bridge or something.

FML.

Squat: 92.5kg (5-5-5; Deep squats, working on depth.)

Power Cleans: 50kg (5-3-3; Worked on form and got frustrated when I didn't get it right. In the locker room I realized what I did wrong >.<.)

SMP: 45kg (4-4-3½; Cheated on last rep of last set, but man I felt it working my shoulders!)

+ dips

Today's favourite:

Squat: 100kg (5-4-3, Got pretty mad at last set: some old man just stared and didn't realize I could clearly see him in the mirror. So annyoing.)

Bench: 60kg (4-3-3, jesus fucking christ I gotta fix this)

Deadlift: 110kg (5, wooooooohooooo I feel great!)

+ dips

Should have listened to my body and just recovered two extra days, but well oh well.

Squat: 102.5kg (3-2-3)

SMP: 45kg (4-3-0, killed my shoulders >.<)

Power Clean: none, ^

PS. I was at Cage 15 today, it was fun! =)

The goals I set when I started this log were as following:

1 rep maximums:
- 80kg bench
- 115kg squat
- 115kg deadlift

Bodyweight:
-75kg

I deadlifted 107.5kg for 5 reps last tuesday, so I'll get my 1RM deadlift over 115kg I'm sure.

Bench 80kg... Not happening, if I manage to get it up to 72.5kg (1RM) I'll be really happy.

And for the squat, I'm gonna have to work insanely hard. Today I'm gonna do 102.5kg (reps), which means my 1RM is maybe 105kg or 107.5kg. I'll do my best.

Bodyweight goal - failed. I'm ~70kg now, I'll get it up to like 71.5kg I think. Pretty close tho, and I'm pleased with my results so far. And now this skinny is off to the gym!

Squat: 100kg (5-5-5, finally!)

Bench: 60kg (4-4-4, spotter please :D)

Deadlift: 107.5kg (5)

Great workout!

Power Clean: 55kg (5-5-5)

Squat: 100kg (3-4-3)

SMP: 42.5kg (5-5)

Squat: 100kg (4-3; lower to 90kg: 7)

Bench: 60kg (4-3-4; badly timed resting for second set)

Deadlift: 105kg (5) awesome

+ chinups, dips

Squat: 100kg (5-4-4 Gah, I need a spotter)

SMP: 40kg (5-5-5)

Power Clean: Was really weird, first 57.5kg 1 rep, then 55kg 3 reps so finally I did 50kg (5-5)

+ dips, abs and a slacky set of chinups

Squat: 100kg (5-5-5)

Bench: 55kg (5-5-5)

Deadlift: 102.5kg (5)

+ chinups, dips, abs

Finally back on track, just came home from MMA training. I felt pretty good except I got exhausted after sparring, but that's probably because my conditioning is shit. Submission wrestling at the end was my favourite part, as always. Last minute I got caught in a triangle and felt like puking, heh. Mouthguard + wanting to cough + getting choked; awesome combination. So yeah, workout on sunday, workout on tuesday and mma on wednesday next. Cya!

So I've been sick for a week now, and I'm 1kg down even tho I tried to maintain, damn.

I'd really like to get back to training on wednesday with MMA, then workout on thursday, MMA on friday and so on..

Go heavy, or go home.

Okay so I'm still sick, already losing some weight because my apetite is shit and I can't taste anything... Just tried to drink some milk but I couldn't get down more than like 2 glasses. FML.

So anyways, I've been thinking of my future training plans. Soon the deadline for my goals that I set up when I started this journal is coming to an end and its time to evolve.

At the moment I'm leaning towards bulking like crazy. GOMAD and stuff. I'll probably bulk all autumn and winter, and cut for summer 2012. As for the incoming summer I'm not sure, my wimpy brain tells me I should cut for teh 6PaCk (omgomg!!!11) but I should probably stop being such a pussy and start bulking harder.

So yeah, just some random thoughts. Btw GOMAD = gallon of milk a day. So basically 4 liters of full fat milk every day (2200 kcal per day by drinking alone).

Also, I'm interested in trying intermittent fasting at some point, but that's another story.

Sick = no mma today, no workout tomorrow, no mma on friday and I'll have to see after that... Sucks.

Sore throat + cough, I said fuck it and went to the gym.

Squats: 3 x 97.5kg x 5

SMP: 3 x 37.5kg x 5 (lowered weight, been stuck on 42.5 for too long)

Power cleans: 3 x 55kg x 5 (need to work on the speed)

I probably won't be able to go to MMA tomorrow because of my cold, too bad =/.

Sore throat, I really hope it won't get worse, that would limit my training capability =D

Squat: 3 x 95kg x 5

Bench press: 3 x 57.5kg x 5 (4-4-5, no spotter, probably could've gotten 5-5-5 easily...)

Deadlift: 1 x 100kg x 5 (I'm back.)

+ dips, chinups, abs

First of all, I have a lot on my heart so I hope you'll enjoy this post, in a sensual way. No, really.

So yeah, MMA today was effing brilliant (as always). New guy joined, he's got a lot of BJJ experience so it's good to grapple with him. Improvements, improvements... I'm getting better at the kipup, I'm more flexible every week (feels good being flexible, you can do weird ninja stuff). And I got a slightly swollen lip, battle scars baby. Ok not really. But eyebrow cuts are cool.

And on to the next topic. Fitness. Training, weight lifting, cardio, nutrtition, you name it! The sad thing is that so many people are doing it wrong!

Every time I'm at the gym I see a variety of people, I'll break it down for you;

1. Teenage boys who go straight to the bench press, no warmup whatsoever. 12319 reps later they go and do an average of 8271 situps (yes, I've kept statistics). And to finnish it all off they do barbell curls. I'm not blaming them though, they are influenced by fitness magazines and stuff; they just don't have the knowledge. "Big" arms, pecs and chicken legs. No, no.

2. Women (all ages) and older men who do cardio for about 8 hours and then do various machines sloppily for as long as they can keep their interest up. BUT CARDIO WILL BURN TEH FATZ, RITE?

Keep in mind, I'm not hating on the two above groups. It's still better than doing nothing (bad mentality btw).

3. Men who do the real deal. Compound movements, squats, deadlifts, dips, chinups and all that good stuff. And the trend is? They are all big and strong. On rare occasion you see women do this too; they're mostly middle-age and extremely fit.

Okay, so let's say you identify yourself with one of the upper groups; don't panic! Danix is here to help you.

The first factor you need to change is INFORMATION. You have to know what's effective and what's not. What's a myth and vice versa.

Here's some really basic stuff (don't worry I'll post some good links at the end of the post).

Calories in vs calories out. If you take in more calories than you burn, you're going to gain size. If you spend more calories than you take in, you're going to lose size. And if you take in as much as you spend, you're going to maintain size. Men or women. Old or young. Doesn't matter, it's pretty simple.

Okay, so you might be thinking "Okay, great I'll just starve myself with a 300kcal/day diet. Then I'll lose those extra kilos, right?" (girls)

No. Starving is not an option. Your metabolism slows down because the body is going ""Wtf is happening, why am I not getting energy?!". The body is then going to eat muscle first, it's trying to save the fat, because it's thats where the energy is. And then when you start eating normally again the metabolism is slowed down, so you'll be burning less calories than before! Point being: DON'T starve yourself, it'll only lead to an eating disorder. Okay that was a depressing section.

So now we know that starving youself is bad, but how can you lose size the right way? Or gain size, lads.

Step 1 - The diet (aka. what you eat):
Eat healthy (healthy doesn't equal minimal amounts of food). Amount of calories according to own goal (lose, gain, maintain). Eating decides size, training decides how much of that is muscle/fat, or for size loss how much muscle you're going to get/maintain.

Step 2 - Cardio and weight training:
Okay so here's where people fail. Here's the secret guys. Whatever your goal is. If you're a girl who want's to lose weight or get "toned". If you're a guy who wants to gain size. Whatever your goal is; do both cardio and weight training. Okay, okay hold on. Real weight training, not machines. Do compound lifts, with heavy (heavy is a relative term) weights. Low sets, low reps. 3 sets 5 reps is the most common. To repeat; compound movements are the squat, deadlift, overhand press, bench press, chinups and such. Movements where you use many joints and muscles. Machines only train one joint/muscle at a time. Compound lifts with free weights is going to give you much more overall lean muscle.

To keep progressing always put in more effort than the last time; the body won't adapt doing the same thing over and over. That means: more weight/a couple of more reps every time possible. Remember to rest in between the sets; 2-3 minutes should do. Limit your workout to a couple of lifts only, eg. Squat - Bench - Chinup, Squat - Overhead press - Dips or similar. Overtraining is bad.

Also, lifting burns a lot of calories.

Girls, you might be skeptical now. But think like this: Do you want to be thin and bony, or slim and fit?

vs.

For the lads it's more obvious; men want muscle. Lift weights. Same as above, just trying to get the girls to open their eyes.

For women: No, weight lifting isn't going to make you a manly russian bodybuilder. You won't pack on muscle like that. It's not easy for men, let alone women. You'll get toned. That's right, cardio doesn't get you toned that way, heavy lifting does.

In conclusion: Whatever your goals are, mix cardio and effective weight lifting up. Split it up, 2 days cardio, 3 days weight lifting or similar. Remember to have days off.

Here are some links everyone should visit:

http://www.liamrosen.com/fitness.html

http://newbie-fitness.blogspot.com/2006/11/why-weight-machines-are-bad-for-almost.html

http://www.t-nation.com/free_online_article/sports_body_training_performance/dieting_disasters;jsessionid=B3AF3C815AB2FB4C960E4741BB9A6ACE-mcd02.hydra

Edit (3.4.2011): Weight machines are not the devil, it's just that compound lifts with free weights are superior. If you're a little confused about this whole "compound lift", take a look at this: Compound exercises. To get started with these you should watch videos of people doing them; and start with low weights and keep good form. That means: start with the bar only, add weights slowly.

Edit2: Incase anybody's wondering about abs;

- Crunches/situps are useless (no, really, they are useless)
- Abs are made in the kitchen (diet). Situps won't burn the fat off your stomach , and btw you can't spot reduce fat. Strong/big abdominal muscles come from heavy lifts, along with all the other benefits.

Edit3: Diet = what you eat daily (not like diet in swedish).

First workout in a while that felt great =)

Squats: 3 x 92.5kg x 5 (Completed all reps, good form, no pain or anything. Feels like I can finally progress again.)

SMP: 3 x 42.5kg x 5 (5-4-4 or smth similar)

Power cleans: 3 x 52.5kg x 5 (Went really great, felt easy, good form, steady tempo. Going to proceed to 55kg next workout. Also it's my favourite exercise.)

+ chinups, dips

Oh and I met a guy that i befriended a little.

Just chipping in some stats from Monday.

Squat: 3 x 90kg x 5 (terrible form, can't low-bar squat for my life... back to high-bar squats next time)

Bench press: 3 x 55kg x 5 (dropped 5kg, gonna work it up past 60kg now)

Deadlift: 3 x 90kg x 5 (drop -> work it up past 100kg)

+ dips, chinups, abs

Just have to write down this awesome moment, did my first "jump from back to feet". And I just did it without thinking after sparring, you should have seen my face =D

edit: Just found out it's called a "kip up". Youtube it =)

Shitty session, don't know what went wrong...

Leg press: 3 x 130kg x 12

SMP: 1 x 42.5kg x 4
2 x 40kg x 4

Power clean: 1 x 52.5kg x 4
2 x 50kg x 5

+ dips, chinups, abs

Well, well. Just ate a ~2000 kcal meal, I'm stuffed. 1l milk, protein shake + pizza.

Leg press: 3 x 130kg x 12

Bench press: 3 x 60kg x 5 (4-3-3)

Deadlift: 1 x 90kg x 5

+ chinups, dips

Squat: random mess of low rep 95kg/100kg squats...

SMP: 1 x 42.5kg x 5
1 x 42.5kg x 4
1 x 42.5kg x 2

Power cleans: 3 x 52.5kg x 5, best exercise today, got a little dizzy because of the effort!

+ dips, chinups

Okay so these aren't pictures of my knee(s), but it looks similar. Basically it's a knee condition that young athletes tend to get. Got it when I was like 12 and played football during a growth spurt.

The condition occurs in active boys and girls aged 9–16^[2] coinciding with periods of growth spurts. It occurs more frequently in boys than in girls, with reports of a male-to-female ratio ranging from 3:1 to as high as 7:1. It has been suggested the difference is related to a greater participation by boys in sports and risk activities than by girls.

It's a dent under my right knee and it's sore and sometimes when I walk up the stairs or something similar a sudden pain just stings in it. Shit sucks. And it's always sore after training. And I cant sit on my right knee. Fun stuff!

Remember brothers and sisters...you are never truly alone in this battle. When your friends snicker at you for microwaving your sweet potato and eating your bland chicken just remember...out there somewhere someone is doing the same thing. Your not bulking by yourself. Your 6 meals a day are enjoyed with hundreds of others. When your head is buried in the toilet from the heavy squats your not alone. A faceless friend somewhere in this world with their head buried in a poreclain bowl.

When you think you can't push anything heavier, there is someone sitting on a bench thinking the same thing. And there is another one terrified of the weight bearing down on them. But like you they are courageous enough to push out of the hole before the iron death takes them.

When my parents laugh at me for measuring out my meals at dinner. When my friends tease me for refusing a beer because I am trying to keep a deficit and don't wanna screw what little gains I've made week by week. When the lady at the store stares at me for having a cart consisting of 50lbs of chicken, 15lbs of sweet potatoes, 20lbs of rice, and more frozen veggies than thought humanly possible. And most of all when I'm contemplating walking the rest of my nightly run, when I'm puking my guts out from HIIT. I remember that somewhere out there is a person just like me. Struggling to make something of themselves. A man tired of being laughed at for being flabby. A girl embarassed to walk down the beach in a bikini. A scrawny nothing tired of the snears of girls. And that's when I realize I can't stop. Because if I don't do it then that is one less bit of support that "my friends" will have. If I don't push myself then how will they push themselves when they wanna give up?

Embrace your lifestyle friends. Rejoice. Never think that you are alone. Yes your friends of 20 years may laugh and tease you for looking pudgy while bulking, or turning down pizza curls while cutting, just remember. You will never truly be a loner. And think about the jealousy they will have when you go to spring break ripped. Ladies when your feeling that urge to pig out on rocky road because your bff is depressed over a boy, remember how good it will feel when you step onto the beach or wiggle into a smaller pair of pants and every guy is impressed from such a physique. I am not fat. You are not fat. We are brothers and sisters made of the same mold. That jiggle is not because we fail at diets and exercise, it is a sign that we cannot quit. That we cannot give up. We are a family. We must stick together and fight the peer pressure. We must be our unique selves.

Fight on. Eat with your brain...train with your heart...and most importantly never forget your goals.

Not going to the gym today, I realized I have to let my back rest. If it recovers well I'll maybe go on Thursday.

Back strain from sunday, went light.

Squat: 3 x 95kg x 5

Bench Press: 3 x 60kg x 5 (4-4-3)

Deadlift: 1 x 100kg x 5

School ended at 16, went to the gym straight after that, came home 19.45. Tired.

Squat: 3 x 95kg x 5

SMP: 3 x 42.5kg x 5

Power Clean: 3 x 50kg x 5

+ pullups, dips

Squat: 4 x 90kg x 5

Bench Press: 2 x 60kg x 5 (4-3)

Deadlift: 1 x 100kg x 5

It's 00:31 and I'm excited for tomorrows workout. Did anyone say motivated to the max? =)

Also, yay for 11.05 morning!

Squat: 3 x 102.5kg x 5 (5-2-3)

SMP: 3 x 42.5kg x 5

Power clean: 3 x 50kg x 5

+ pullups, dips

Some guy commented the squat/deadlift form and it really got me thinking. I've now read up and watched lots of videos and on Tuesday I'm gonna do some experimenting.

Last two workouts went absolutely perfect, so you know what's incoming. The shitty week(s) when you've raised the work sets and miss a lot of reps. Oh well. The pain you feel today is the strength you'll feel tomorrow.

Squat: 3 x 102.5kg x 5 (5-3-3)

Bench Press: 3 x 57.5kg x 5 (5-5-4, went surprisingly well!)

Deadlift: 1 x 105kg x 1
1 x 102.5kg x 3

Yelle - Que Veux Tu (Madeon Remix) by Madeon

Squat: 3 x 100kg x 5

SMP: 3 x 42.5kg x 5 (5 reps missed; 4 - 3 - 3)

Power clean: 3 x 47.5kg x 5

Sunday 100kg deadlift, full set
Today 100kg squat, full sets

Fuck yeah.

WOOOHOO!

I just came home from the gym. Guess who deadlifted a 100kg full set. Oh yeah, feels good. 15kg to go and I've accomplished my deadlift goal for the summer.

Also, new minigoal: add 2 kg bodyweight in 1 month. Deadline 25.3.2011. Just to make sure I'll make it to 75kg before summer =)

Oh well, today's stats.

Squat: 3 x 97.5kg x 5 (first time every set completed. 100kg next time)

Bench Press: 3 x 55kg x 5 (every set completed)

Deadlift: 1 x 100kg x 5

+ 2 x pullups, 2 x dips

On tuesday i went to the kuusamo ghetto gym, no mirrors and a weird squat rack resulted in a pulled back muscle that's been sore since then. Haven't gone to the gym and skipped mma today because of it >.<. Hopefully I can go to the gym on sunday, and mma next week.

Oh and I did a lot of skiing. Yay.

Today I went to the gym really motivated, listened to some Eminem and other motivational stuff in the locker room and while I warmed up. I really pumped myself up for the lifts.

Squat: 3 x 97.5kg x 5 (1 missed rep)

Bench press: 3 x 55kg x 5 (1 missed rep)

Deadlift: 1 x 95kg x 5

Completing the set of deadlifts made my day, I was so pumped and motivated. I gave it everything and succeeded with every rep. It felt amazing, can't even describe it.

Hey, back from another awesome MMA-training. I've really improved and I consider myself decent at the basics of everything. I recently started working on my flexibility; stretching every morning, evening, after training and even while sitting at the computer.

We've started having more contact sparrs, gloves on and start hitting the opponents face/body. Feels good.

As I'm writing this I'm full on a 900kcal PWO-shake (oats, banana, milk, whey protein).

On Sunday I'm going to Ruka, a ski resort. I'm gonna be there for a couple of nights. Bad thing is I'll miss a MMA-training, but luckily there's a gym. Who knows, maybe I can hit my 100kg squat work set there? =)

Also here's some things I'm gonna buy in the near future:

These make it much more comfortable to grapple, and they protect from mat burns/irritated skin etc.

I'm getting to the 97.5kg work set for the squat, just wait and see =) Oh, if anyone wonders what I mean by "work set" it's a full set of my current weight that I can lift for (optimally) 5 times. So 3 x 97.5kg x 5 will be my next work set, currently I can't complete all reps of all the sets yet though. The minimum weight increase is 2.5kg (there are no smaller weights than 1.25kg). So let's say I've done 3 x 50kg x 5 and finished all reps, next time I'll try 3 x 52.5kg x 5 and do that until I can complete all the reps, and then increase by 2.5kg again etc etc.

Squat: 1 x 97.5kg x 5
1 x 97.5kg x 4
1 x 97.5kg x 2 (don't know what happened here lol)

Looks like my shoulders and upper body have catched on really well now;

SMP: 3 x 40kg x 5

Power clean: 3 x 45kg x 5

+ Dips, pullups, abs and stretching (complementary exercises)

The squats didn't go as well today, maybe because I really focused on technique, maybe because I dropped 2.5kg and didn't have motivation. I don't know really. When you start lifting heavier and heavier it's more mental. You have to push your body trough the sets, your body doesn't want to lift heavy stuff by nature.

Squat: 3 x 95kg x 5 (failed last rep on last set)

Deadlift: 1 x 92.5kg x 5

My Bench press was awesome today, two first sets I did full work sets of 55kg! I had predicted that I would have that next week, I'm "ahead of schedule" =).

Bench press: 2 x 55kg x 5
1 x 55kg x 4

Today I went to the gym for basically 4 hours. I had Lager and Karhu with me. First we did some warming up and a bit of rolling on the mats. After 1 hour we moved to the gym. Felt really good and especially my standing military press was awesome today.

Squat: 1 x 97.5kg x 5
           1 x 97.5kg x 3
           1 x 97.5kg x 4

Almost at a full 97.5kg work set =)

SMP: 3 x 37.5kg x 5 (oh yeah, full set!)

Power Clean: 1 x 45kg x 5
                      1 x 42.5kg x 5
                      1 x 42.5kg x 4

I've noticed with the power cleans your forearms get pumped as hell, which results in a decreasing performance throughout the sets.

Oh and also, I decided to try out my bench press 1RM (1 rep maximum). I got 60kg x 2 which was even better than expected. Then I decided to try 65kg, but I failed. I felt I was really really close to getting 65kg, so I'll say my 1RM is 62.5kg. (Goal for 1.6.2011 is 80kg) I'm getting there! =)

Feeling so relaxed right now. After hitting pads and rolling (SW) hard for 90 minutes you're just completely worn out. Then when you take a cold shower and sit in the sauna, man it's like the best feeling ever...

Also, I'll write a better, more infomational post on motivation later.

Gonna try out leangains and see how I like it... 16h fasting per day versus eating every 3 hours, gonna be quite a change. First tho, I need to educate myself about it and read more. We'll see, we'll see..

Today I did pretty well, checked my current "safe" worksets of workout A.

Squat: 3 x 95kg x 5 (all reps completed)

Deadlift: 1 x 90kg x 5 (all reps completed)

Bench: 3 x 52.5kg x 5 (all reps completed)

So the next step is a 97.5kg squat workset, 95kg deadlift workset and to work my bench set to 55kg. The Squat I'll probably have within a week, same with the deadlift, and 1-2 weeks for the bench press probably. Keep working hard!

Okay I was gonna write something motivating about training MMA and how it's the highlight of my day, then two things happened:

1. iTunes randomly reset and deleted all my music

2. I found out I have the shittiest math teacher ever in the coming course.

FML. Too depressed to blog right now, bye.

Oh and did I mention, I have 8-16 nearly every day; on wednesday for example I have math, chem and physics all in the same day.

And this is supposed to be a training blog... Sorry x)

Squat: 1 x 97.25kg x 3 (pulled my left latissimus dorsi, still hurts >.<)
2 x 95kg x 5

Press: 3 x 35kg x various reps (4,3,4 or smth)

Power Clean: 3 x 40kg x 5

Hopefully my left lat will recover during the night, so I can be a 100% at mma tomorrow. =)

Now I'm gonna watch Religulous by Bill Maher, and maybe colour my hair, ihQ. Goodnight.

The road to the 100kg squat... Well actually I'm sure I can squat 100kg, but not for five reps in a row tho.

Squat: 3 x 95kg x 5 (missed last rep on last set, not too bad)

Okay here's where I'm getting "worried". I'm doing something wrong, bench press 55kg x 3. Didn't manage a whole set even once. My bench press is increasing really slowly, compared to the squat/deadlift atleast. But it's like that for most people I guess. I'll just keep working my ass off in the gym and I know I'll see results.

Bench Press: - 57.5kg x 2
- 55kg x 3
- 55kg x 4

Moving on to the deadlift, I feel I have the technique pretty good now. I need to get some gloves tho, my grip is failing before my back/chest strength on the last reps; and my palms have become hard and blistered just below the fingers.

Deadlift: 1 x 90kg x 5

+ Dips, Pullups and two heavy sets of abs.

Skipping the gym today, damn you physics test! :(

Today's training went really well!

Squat: 3 x 92.5kg x 5 (all reps completed)

SMP: 3 x 37.5kg x 5 (2-3 reps failed)

Power Clean: 3 x 42.5kg x 5, some guy gave me advice on the form and I did it better.

Oh and also, ouch ouch ouch. I had a little accident at the gym... When I did the power cleans, you pull the bar up from your hips and jump. And um well I hit an "obstacle" on the way up with the barbell and it hurt badly. Ouch. The guy next to me just stared when I went down on my knees and let out some sounds that could be described as "HNNNNNNNNNNNNGGGGGGGGGGGHHHH".

So apart from that little accident everything went well! :D

Worst. Training. Ever.

Failed like 3 reps combined on the squat

Squat: 3 x 92.5kg x 5 (first set complete, second 4 reps and third 3 reps...)

Bench: 3 x 52.5kg x 5 (reduced weight)

Deadlift: 2 x 80kg x 5 (I'm not even gonna talk about this, 10kg drop to maintain correct form)

Okay so what did I learn? Eating 5 cheeseburgers and going to sleep at 05.00 the night before you lift is not a good idea...

Well, well. I learned my lesson and next time I'm gonna do better! Never give up.

There are up's and downs. Somedays you're a god of steel. Otherdays you're a piece of shit who needs to go flog yourself with a phone cord for doing so fucking shitty in the gym. What matters is that you put in the hurt. Don't forget the commitment you made to yourself, and always remember that each time you set foot in the gym is a chance to get bigger, stronger, and more powerful. Do what you will with that opportunity. One thing you must never, ever do, is underestimate yourself, or what you can achieve if you really give it your all.

- Carnal from sherdog.com
http://www.sherdog.net/forums/f13/carnals-treatise-heavy-iron-402978/

I thought I'd write something about motivation...

First of all: nobody cares about you, nobody gives a damn. You only have yourself to rely on. Become your own change, go beyond your comfort zone. Push your body beyond its limits.

What you give in is what you get out, so set your goals and achieve them. It won't be easy but you'll get there. Determination, pain and hard work will eventually get your there.

So stop sitting on your ass, go out there and do what you need to do. Don't give up, become great.

Went to the gym after school with M. Felt awesome, broke another barrier when i squat 90kg!

Squat: 3 x 90kg x 5

Standing military press: 3 x 30kg x 5 (didn't increase, shoulder strain from mma yesterday)

Power clean: 3 x 40kg x 5

+ Dips and pullups

Quick update from todays' gym session.

Squat: 3 x 87.5kg x 5 (failed on last rep of last set)

Deadlift: 1 x 87.5kg x 5 (note to self: probably could have increased weight even more, try 92.5kg next time)

Bench: 1 x 55kg x5
2 x 50kg x 5

Back from another gym session, I'll be going to EA now instead of Forever because my 1month christmas card ended at forever, and I got a "free" card to EA because of the MMA.

Pros/Cons with EA

+ more space
+ more warmup stuff
+ more machines (not that I really care)
+++ more squat racks/benches and free weights

- harder to get there in the winter (no convenient buses, walking is faster)
- lots of screaming kids hanging around at HopLop (btw why didn't this stuff exist when I was a kid!? It looks fucking awesome)

Aaaanyways, the training went really good. I'm back on track with Rippetoe's 3x5 and it feels better than SL 5x5.

-Squat: 3x5x85kg (2.5kg increase)

-Standing Military Press: 3x5x35kg (5kg increase)

I also started doing Power Cleans, but I still have to learn the technique better so I went light:

-3x5x30kg
_________________________________________________________________________

Also, I'm doing a little "experiment". I've started buying full milk (3,5%) instead of light milk (1,5%). It has more calories and more fat, so I'll see how it goes.

PS. I found my mma gear that i forgot yesterday!
PS2. My hands are blistered and I have a couple of bruises on my legs. Yay!

Training was pretty good today. We did some ring work and hit pads/combos etc, and also some grappling and sparring. I'm really tired now so cba to write about it in detail. Oh and I forgot my shorts, cup and shirt at EA, FML.

Gonna watch UFC 104 if I can manage to stay awake, good night!

To be honest, training was pretty bad today. My upper body was weak and tired.

Workout A

Squat: 3 x 82.5kg x 5 [2.5kg increase, went well]

Rows: 3 x 50kg x 5 [Lowered weight from before to get better technique, I'm still new to this lift]

Bench Press: first I tried doing a 55kg set, wich failed miserably. I think it's because I did rows before pressing and I guess yesterdays mma-training was heavier on the upper body than i thought. Anyways, everyone has bad days so I did:

3 x 50kg x 5

My upper body is tired and probably overtrained now, so MMA tomorrow is going to be hard, oh well.

First of all, god I love this stuff! I had been so excited to go and train again and now finally trainings began =).

Me and Make found out that we're the only guys in the continuing course (there were like 8 guys in the beginners course), wich basically means that we have a personal trainer in MMA, how awesome isn't that!? We will continue training like this, the trainer said it's still worth it because we pay so much =D (fyrk finns).

Today we started with a warmup (like usually), and I gotta say these "warmups" are harder than you can imagine. Somersaults, jumping somersaults, pick up the other person an run back and forth (back and fireman hold). Then we proceeded with stuff like picking up each other and doing squats, 69-pushups (no you pervert, stop it). After the warmup sweat was flowing like a river down my face and my heart was racing. Then we did some bag work with kicks and punches and all that good stuff. After that we did some one-legged-takedown work and trained that for a while. Eventually we finished with sparring, and man it feels good picking someone up and slamming him to the ground!

Now my knees are hurting (and I who had pretty decent bodyhair on them after the holidays, goodbye), my back is sore and all that. But I still feel great! =)

My evening snack today consisted of a big bowl of salad with 200g cottage cheese and 0,8l milk.

Here's a snack I just ate:

- 1l milk (1,5%); 460kcal; 32g protein

- two tuna-sandiwches (150g tuna, 4 slices rye bread); 368 kcal; 47g protein

= 828 kcal, 79g protein

Standing Military press:

Bench Press:

Deadlift:

Squat:

Barbell Row:

Power clean:

Chin-up:

Dip:

If you're not strong enough, you can do another variant:

Back from another gym session; everything went pretty well.

(This is my 'Workout B' btw, last one posted is 'A')

I corrected a form error in my squats by lowering my head (used to look straight forward) so instead of increasing the weight by 2.5kg like last time I went for 80kg (7.5kg increase). It was heavy as hell but I managed 3 sets!

=> Squat: 3 x 80kg x 5

Standing military-press: 5 x 30kg x 5

For the deadlift I increased the weight by 5kg, wich leads to;'

Deadlift: 1 x 85kg x 5

(If anyone [lol like anyone would read this, forever alone.] wonders what all the terminology means I guess I should post som vids/pics later.)

Food!

- PWO shake
- 0,5l milk (1,5%)
- 1 banana
- 200g cottage cheese

Just came home from the gym, here's what I did.

Bench: 5 x 52½kg x 5

Squat: 5 x 72½kg x 5

Rows: 5 x 60kg x 5

+ Dips (7+5), abs (crunches; 2 x 45kg x 25)

Food!

- PWO shake
- 0,5l milk
- 200g cottage cheese
- 2 bananas

- 66kg steady before February
- 68kg + before March

Summer goals:

- 80kg bench (currently ~60kg)
- 115kg squat (currently ~75kg)
- 115kg deadlift (currently ~85kg)

Starts now.

Monday, December 19, 2011

Tuesday, December 13, 2011

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