30.1.2011

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/

Motivation

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.

27.1.2011

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

24.1.2011

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

22.1.2011

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!

MMA

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!

20.1.2011

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.

MMA training!

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.

Snack

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

Compound lifts

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:

17.1.2011

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

15.1.2001

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

Goals

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

Summer goals:

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

Serious training log!

Starts now.