My Weightlifting blog

I just decided that I will begin blogging my weightlifting here on MOS. Might as well blog everything I do, exercise-wise under the same roof.

Sunday began a new chapter of my training, I want to get back in shape (not that I'm in a horrible shape now) and get the strengh and muscles that I had a year ago back.

Age
23

Height
176 cm / 5,78 feet

Starting weight: 61,2 kg / 134,9 lbs (I lost around 4 kg muscle since last December! :S)


Day 1 - Sunday 07-12-2009

Incline Bench Press (smolov jr)
10 x 3 @ 47½ kg

Deadlift
5 x 5 @ 70 kg

Goblet Squats
3 x 10 @ 20 kg

Bench Dips
4 x 10 @ bw

Lateral Raises
3 x 6 @ 8 kg

Evil Ab Wheel
3 x 10

Day 2 - Monday 08-12-2009

Incline Bench Press (smolov jr)
6 x 6 @ 42½ kg

Squat [ATG - ass to the grass]
5 x 5 @ 40 kg

T-Bar rows
3 x 5 @ 50 kg
2 x 5 @ 60 kg

Face Pulls
1 x 8 @ 20 kg
2 x 8 @ 25 kg

Bulgarian Split squat
3 x 6 @ bw

Evil Ab Wheel
3 x 10

I'm aiming to stay at the training facility little as possible every-time, but more frequently than before. Meaning I'm training for no longer than 45-60 min at a time.

My short term goal, is to get back at a 100 kg deadlift, move up to 50 kg ATG squats for reps (5 x 5) with perfect form. (I aim to archive the latter within January) and this time around I will focus a lot more on my core training, (abs) as I've neglected that in the past. I already had a six pack so I didn't bother isolating abs much. That's gonna change now. Ab wheel is the beginning, next is the 'Dragon Flag'

I will post measurements and starting pics soon, just need a helping hand with those. Also it's very important that I measure everything in the morning every time, for consistency.

I will also start to blog my eating habits, as it helped me a lot in the past, atm I don't really know how many calories I consume, I only know I eat to little. Blogging my diet will help me being focused & disciplined.

Those are all great exercises, and good to hear that youre focusing more on your core and lower body strength, I feel like a lot of guys neglect them just so they can get a big chest and arms.
Keep up the good work.

Day 3 - Thursday 08-12-2009

Incline Bench Press (smolov jr)
7 x 5 @ 45 kg

BB Goodmornings]
3 x 8 @ 30 kg - this exercise is very tough, but I was surprised 30 kg felt so hard, I did 40 kg no problems last year.

DB Shoulder Press
1 x 8 @ 11 kg
5 x 5 @ 15 kg - very easy, will increase load next time

Bench Dips
3 x 10 @ bw

Alternated with

Pullovers
3 x 10 @ 7 kg

Lateral Raises
3 x 6 @ 9 kg

Supersetted with:

Cuban Shrugs (think that's the name)
2 x 8 @ 3 kg - these are so simple, yet so taxing

Bulgarian Split squat
1 x 10 @ bw

BB Wrist Curl
3 x 10 @ 15 kg

Evil Ab Wheel
3 x 10

Leg Curl
3 x 10 @ 32 kg

Calf Raises (on leg press machine)
3 x 15 (102 = 1 sec rest on top, 2 sec rest at bottom = BURN)

Today I did a lot of smaller exercises, just to see where I'm at, and get a better perspective of what I need to improve.

The idea of my split squats with no weight, is just to incorporate good technique before moving over to lunges and other single leg exercises. I see so many trainees using bad technique, with bad posture, so I won't fall into that category. It is a very demanding exercise but with great a reward to follow.

Training felt pretty good, had a lot of energy, but almost made the mistake of the past, of staying too long in the weight room, as I felt I had a lot more left in my tank. That's a big mistake though, it is much more rewarding to train 45 mins with few compound exercises with high intensity, than training 2 hours with countless of different exercises at a lower intensity.

laocoon;363850 said:

Those are all great exercises, and good to hear that youre focusing more on your core and lower body strength, I feel like a lot of guys neglect them just so they can get a big chest and arms.
Keep up the good work.

Click to expand...

Thank you

Yeah well most people don't do lower body exercises because those are the toughest to do mentally, you need a lot of focus and concentration of those. Deadlift, Squat and all the variations are taxing as hell, but they pay off

Yesterdays training

Day 4

Front Squat [ATG]
5 x 5 @ 30 kg
1 x 8 @ 30 kg
Felt easy, but I focused a lot on correct technique, and think I got it.

Hip Adduction
1 x 5 @ 103 kg
4 x 5 @ 110 kg

Hip Abduction
5 x 5 @ 68 kg

Incline Bench Press (smolov jr)
8 x 4 @ 47½ kg

Hammer Strength (lever)
2 x 6 @ 33 kg - didn't like this machine, it's supposed to isolate pecs, but I felt nothing really.

DB Incline Bench Press
3 x 8 @ 16 kg - easy

Cable Reverse Curl
3 x 8 @ 15 kg - I can really feel the frailty in my hands here, they limit a lot of kg's

Bulgarian Split squat
1 x 10 @ bw
1 x 5 @ bw + 10 kg

Russian Twist
3 x 6 @ 5 kg


Yesterdays Penis Enlargement wasn't that good. I just didn't really feel for it, so only did some jelqing for 10 min, and it was as if I wasn't really concentrating, could barely get hard. Today will be better

By the way here's my shocking measurements from yesterday morning.

Chest: 97 cm
Waist: 75,5 cm

Left Calf: 31,5 cm
Right Calf: 32,5 cm

Left Thigh: 52 cm
Right Thigh: 52 cm

Neck: 35,5 cm

Left Upper arm: 30,5 cm
Right Upper arm: 30 cm

Left Forearm: 26 cm
Right Forearm: 27 cm

These measurements are all while flexing, in the morning, pre-workout. Will take the same measurements in a month from now.

Weight said: 61,3 kg

Okay, new program. I'm now going to focus on only 5-6 major movements everytime, and I'm gonna do the same exercises for a period of time, probably a month.
This means I will do 4-5 x the same 5-6 exercises in a week, but only doing 2 sets of five reps of each exercise, except for abs.

Main focus will be on perfect technique, hence the few sets pr session.

The program is inspired by Dan John's "The 40 Day Workout"
http://masculineheart.blogspot.com/2009/05/t-nation-40-day-program-by-dan-john.html

Incline Bench Press (smolov jr) <-- finished cycle, from now it it's 2 x 5 every time.
10 x 3 @ 50 kg

Concentrated Chins
2 x 5 @ bw

- concentrated, means that I focus 100% on technique, no momentum/kipping etc. Concentric is relatively fast, eccentric is slow. So tempo is like 113 (1 sec concentric, 1 sec pause, 3 sec eccentric.)

Goblet Squats <-- Warm up
2 x 10 @ 20 kg

Squat[ATG]
2 x 5 @ 40 kg

Bicep Curls
2 x 5 @ 12 kg <-- first time training isolated biceps in years, it shows

Dumbbell Swings
2 x 10 @ 12 kg

Sicilian Crunches
1 x 5 @ bw + 5 kg
1 x 5 @ bw + 10 kg

Evil Ab Wheel
3 x 10

Keep us posted

Tuesdays training - Day 2


Goblet Squats <-- Warm up
1 x 10 @ 15 kg

Deadlift
1 x 5 @ 60 kg
1 x 5 @ 70 kg

Back Squat [ATG]
2 x 5 @ 40 kg - pretty easy

Concentrated Chins
2 x 5 @ bw

BB Military Press
2 x 5 @ 30 kg - very easy

Concentrated Single arm bicep curl
1 x 5 @ 11 kg
1 x 5 @ 10 kg

Evil Ab Wheel
2 x 10

Okay training, I can feel that the AB wheel is already getting pretty easy, but I'm still far from being able to doing from my toes it, so the next week or so will be the same routine, rolling from the knees Will probably do something like 4 x 10 next week, or perhaps 10 x 5.
It's pretty sick I already got comments from my girlfriend after just a weeks ab wheel training, that my sixpack is more prominent that before! So that's cool, although I'm not doing this for her, but me


Took wednesday off as I felt sick this morning, so will train again thursday, friday, and leave saturday/sunday optional.

I've been counting calories the last 3 days in a row, but then suddenly the lameass application crashed on me, so I'm looking for another.
Also the app I used would not let me print the calorie table, so can't post it here on MOS.
Can someone recommend a good diet application?

Love this even though I dont know how to transfer kg to lbs.

You on a power lifting system?

Girth Hammer;365062 said:

Love this even though I dont know how to transfer kg to lbs.

You on a power lifting system?

Click to expand...

Well 1 kg is around 2.2 pounds.

You can just write e.g. "70 kg in lbs" in google.com and it'll tell you. I always do that when reading articles, I just do it the other way around

Power lifting, no not really. Atm I just want to get stronger, and put some size on. Strength/power has always been my goal, not so much size, but I realize they go hand in hand a long way. My biggest problem is that I HATE gaining fat (as I've been mildly overweight before) so I pack on muscles sloooow in order to gain as little fat as possible, it just makes the process sooo slow :S Hehe

My plan is to pack on 6 kg of muscle or so within next summer, and get back to train suBathmateission wrestling. I love mma, I just hated that everybody outsized me on the team, and also I lost 2-3 kg of muscle while I practiced it (last summer) = not cool. I burned so many calories at practice, but I didn't compensate for it with food, so I realize it's my own fault, discipline, discipline!

When I feel confident enough on my technique I will start to focus on some explosive (power) training, like Olympic lifting (snatch, clean etc) which transfers very well into fighting I think.

Thursdays training - Day 3

Goblet Squats <-- Warm up
1 x 8 @ 20 kg

Deadlift
2 x 5 @ 70 kg - almost too easy

BB Military Press
1 x 5 @ 30 kg
1 x 5 @ 35 kg - easy

Rope pull ups - couldn't do regular today, bar was occupied
2 x 5 @ bw - easy

- Hmm I don't understand why rope pull ups are easier for me than regular, I thought they were supposed to be harder?

Back Squat [ATG]
2 x 5 @ 40 kg - Very easy

Concentrated seated Barbell curl
1 x 5 @ 17½ kg
1 x 5 @ 20 kg - last rep was tough

Dumbbell Swings
2 x 12 @ 10 kg - these are cool, I just need to work on my back posture on the eccentric phase.

Sicilian Crunches
1 x 5 @ 5 kg
1 x 5 @ 10 kg

Evil Ab Wheel
3 x 10 - easy, especially the last set, weird.


Overall easy, but a feel good training.

I really disciplined myself today, because I could have used much heavier weights, especially on the deadlift. But I avoided the mistakes of the past. I used to ignore my plan when ever I felt good, so I lifted too heavy during a session which stressed my CNS way too much, and of course backfired.
It's so annoying that my CNS recovers so slowly, cause I prefer a routine of many sets, few reps, and heavy weights, oh well. This time around I will build up more 'strength endurance' before I begin to stress & max out in any lift.

This program really does what it promises, already on the 3rd day, everything feels easy, even though I use progression. I think doing only 2 short sets per exercise is a very good way to slowly build up endurance for more sets, and shorter pauses in between sets. Plan is to move on to 5x5/10x3 and singles in the future, as that is what I prefer, but I will probably throw in a HST (hypertrophy specific training) routine at some point for hypertrophy reasons mainly, but also to just break the habit now and then.

Dieting is pretty good, I'm getting my proteins (approx 200 grams pr day), fruit & vegetables (800-900 grams pr day), though I could use some more healthy fat. Atm I'm just eating walnuts for the omega-3, and peanuts. Fish oil is so expensive, but at least I eat fish/shellfish a couple of times a week to cover some of it.

Thursdays training - Day 4

5 min of warm up with a 20 kg barbell.

Deadlift
2 x 5 @ 70 kg - almost too easy
-last set with grip pads (to move stress to my forearms)

BB Military Press
1 x 5 @ 30 kg
1 x 5 @ 35 kg

Chins
2 x 5 @ bw - easy
- I can feel that my movement is very smooth. I get a good explosive concentric, and a controlled eccentric all the way to the bottom.

Back Squat [ATG]
2 x 5 @ 40 kg - Too easy

Concentrated seated Barbell curl
1 x 5 @ 17½ kg
1 x 5 @ 20 kg - last 2 reps rep were tough

Evil Ab Wheel
3 x 10 - technique is getting better, but I feel some stress in my lower back at times

Swiss Ball crunches
2 x 10 - love these, don't know why I never did them before, great lower abs exercise.

Good workout, Squat technique is getting good! Can't wait to increase the load next week! Just need to figure how much I should increase the load, don't want to go overboard, but don't want to lift too light either.
Might have another session this week, leaving it optional.

Sundays training- Day 5

Back Squat [ATG]
2 x 5 @ 40 kg - easy

Chins
2 x 5 @ bw

Deadlift
1 x 5 @ 70 kg - Easy
1 x 5 @ 80 kg - tougher than expected, but that was mostly caused by lack of grip strength.

BB Military Press
1 x 5 @ 30 kg
1 x 5 @ 35 kg - right shoulder hurt a bit here

Dumbbell Curll
1 x 5 @ 12 kg - easy
1 x 5 @ 15 kg - cheated on the last rep on right hand, reached failure

Evil Ab Wheel
3 x 10 - endurance getting better

Swiss Ball crunches
3 x 10

Knee/Hip raises (abs)
3 x 10

Good training!
I think after this program I will focus 1 day of the week on grip strength, as it really limits me. And I don't like the idea of straps, I don't want any weak links.

you might like this routine:
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

This is one of my fav plans. And the website has ton of good info.

So it's been a little more than a week ago i weighted myself.
Today the scale said 62.4 kg. So i've gained around 1.2 kg in 1&#189; weeks. It might not sound like much, but in the meantime i've gotten stronger and more ripped (i believe), so I'm pretty confident it's 80-90&#37; muscle. It even seems that my face is more slim than a couple of weeks ago now.

I would like to gain faster, but I don't want to gain fat either, so will only up the calories a little bit from now on. My daily intake is 2200-2500 calories, will try to hit 2500 cal. more consistent on training days.

I truly believe the reason of my success is my increased protein & fat intake, while decreasing carbs on NON-training days.

The body doesn't need carbs before bedtime, as your metabolism only burns 1/3 while you sleep, so I've more or less eliminated carbs on my last too meals before bed (vegges not included)

Since i train early in the day, I make sure to load up on carbs from the morning before training, and right after training. From there on my carb intake decreases dramatically, which means no more fruit after POST-workout meal.

Bah I wish my diet app could print my food table so I could up it here on MOS :S

Tuesday - Day 6

Back Squat [ATG]
1 x 5 @ 40 kg
1 x 5 @ 45 kg - was fine, 50 kg soon

Chins
1 x 5 @ bw
1 x 5 @ bw + 5 kg - this was tough, mostly cause of technique problems I think

Deadlift
1 x 5 @ 70 kg
1 x 5 @ 75 kg - easy 2 x 75 next time

DB Shoulder Press - right shoulder gives some problems atm, so SP instead of military press
1 x 5 @ 15 kg - way too easy
1 x 5 @ 18 kg - easy, 20 kg next time?

Dumbbell Curll
2 x 5 @ 13 kg - ok

Calf Raises
2 x 10 @ 35 kg - (102)

Evil Ab Wheel
4 x 10 - last set was pretty tough

Swiss Ball crunches
3 x 10

Knee/Hip raises (abs)
3 x 10

Good training, can't wait for my next session!

@Dicomaco ->

* What EXACTLY is your goal here?
* What areas are you wanting to improve?
* What supplements are you on?

Girth Hammer;365805 said:

you might like this routine:
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

This is one of my fav plans. And the website has ton of good info.

Click to expand...

Thanks for the link, I already know that routine, and I love 5x5 in general, so i'm definitely going to try it at some point!

REDZULU2003;365993 said:

@Dicomaco ->

* What EXACTLY is your goal here?
* What areas are you wanting to improve?
* What supplements are you on?

Click to expand...

*My exact goal is to put on some size, 5-6 kg of muscle first time around. Besides that I want some more raw power, but since I had surgery last summer, and was out of the game for some months it has been a tough road back. Now I just want to get into decent shape again, before attacking all the hardcore stuff. Such as Pistols, one-arm pull-ups/push ups, dragon flags, explosive lifting (olympic style).
Long term goal is to start at SuBathmateission Wrestling again, I just want some more strength, as I got bullied around a lot by the bigger guys, even though my teachers said I had a lot of talent.

*I want to improve everything, in this program it's full body, but at some point I will switch over to split programs. If I had to mention one area, it'd be my leg strength and core. I believe I've neglected core training in the past, but I'm about to change that.

* Well I bought some stuff from Biotest, via t-nation.com - some of it works.. some of it well, don't really think so.
I take 2 ZMA pills everyday (i know these help on my sleeping)

I also use a supplement called Alpha Male, mostly to see if it works, and I'm not really convinced that it does.
Lastly I take two pills of Rosavins (15%) every morning before workout.

Other supplements are Maca & Horny Goat Weed, but that's more for aphrodisiac reasons.
I guess L-Arginine is helping on my training as well.

Sorry if it sounds confusing, I want a bit of everything atm, but I'm still taking it one step at a time, finishing the program I've started on now, and then take it from there.

Friday - Day 7

Back Squat [ATG]
2 x 5 @ 40 kg
1 x 5 @ 45 kg
1 x 5 @ 50 kg - PR

Chins
1 x 5 @ bw
1 x 5 @ bw

Deadlift
2 x 5 @ 75 kg - was very easy when I did explosive concentric, will remember that!

DB Shoulder Press
1 x 5 @ 18 kg - easy
1 x 5 @ 20 kg - a bit tough to get into position, but once I was it was easy

Dumbbell Curll
1 x 5 @ 13 kg - felt easy today
1 x 5 @ 14 kg

Evil Ab Wheel
2 x 10 - These were very tough today for some reason :S

Swiss Ball crunches
3 x 10

Knee/Hip raises (abs)
1 x 15
1 x 10

+
20 min of stretching out, and some more static ab training


Didn't feel so good today, bad weather, skin problems etc, but I kicked myself over there, and I'm glad I did.

Did 5 x 50 kg on the squat today, it felt surprisingly easy, so thats great
Except for ab training, everything felt easier today than last session. Perhaps my abs are tired dunno, I don't feel any DOMS, but I do work them a lot more than in the past

I need a better warm up routine, I actually did the one set of 50 kg squat after my Deadlift, so my legs were properly activated and warm. I think that's what made the squat so easy.

Sunday - Day 8

Back Squat [ATG]
1 x 5 @ 40 kg
1 x 5 @ 50 kg

Chins
1 x 5 @ bw
1 x 5 @ bw + kg

Deadlift
1 x 5 @ 75 kg
1 x 5 @ 80 kg

DB Shoulder Press
1 x 5 @ 20 kg - easy
1 x 5 @ 22 kg - tough

Dumbbell Curll
1 x 5 @ 14 kg
1 x 5 @ 15 kg - very tough

Seated Calf Press
1 x 15 @ 35 kg
1 x 10 @ 35 kg (102)

Evil Ab Wheel
2 x 10

Swiss Ball crunches
1 x 10
2 x 10 + skydivers (ab/pushup)

Okay training. I'm glad squats are working out great for me!

Took a break from training from December 31st till January 19th. Way too long, but I just had a lot of stuff to do, and wasn't really in the mood. I did make sure to eat enough and avoid the mistakes of the past, so I barely think I lost any muscle in the time off.

Tuesday 19-01-2010

Back Squat [ATG]
1 x 5 @ 40 kg
1 x 5 @ 45½ kg

Chins
1 x 5 @ bw
1 x 5 @ bw

Deadlift
1 x 5 @ 70 kg
1 x 5 @ 70 kg

DB Shoulder Press
1 x 5 @ 15 kg
1 x 5 @ 18 kg

Dumbbell Curll
1 x 5 @ 12 kg
1 x 5 @ 14 kg - tough

Evil Ab Wheel
1 x 10
1 x 5


Decent training, I was surprised that my strength wasn't that much worse than before New Years, so that's good

Wednesday 20-01-2010

Back Squat [ATG]
1 x 5 @ 40 kg
1 x 5 @ 45½ kg

Chins
1 x 5 @ bw
1 x 5 @ bw

Deadlift
1 x 5 @ 70 kg
1 x 5 @ 70 kg

DB Shoulder Press
1 x 5 @ 18 kg
1 x 5 @ 21 kg

Dumbbell Curll
2 x 5 @ 13 kg - last rep tough

Dumbbell Swing
2 x 10 @ 12 kg

Lateral Raise
1 x 5 @ 9 kg
1 x 5 @ 10 kg - as usual I never lose strength in the shoulder area

Seated Calf Press
2 x 10 @ 25 kg

Evil Ab Wheel
2 x 5 - man my stomach hurt from yesterday!


Okay training, I think it will be fairly easy to get back into shape!

Thursday 21-01-2010

Back Squat [ATG]
1 x 5 @ 40 kg
1 x 5 @ 45½ kg - a bit tough

Chins
1 x 5 @ bw
1 x 5 @ bw - very easy today

Deadlift
1 x 5 @ 70 kg
1 x 5 @ 75 kg

DB Shoulder Press
2 x 5 @ 18 kg

Dumbbell Curll
2 x 5 @ 10 kg - 20 sec rest

Lateral Raise
2 x 5 @ 10 kg - as usual I never lose strength in the shoulder area

Seated Calf Press
2 x 10 @ 35 kg

Evil Ab Wheel
2 x 5 - stomach felt okay today, just a bit fatigued

Good training.
Will train tomorrow as well, and then probably take saturday & sunday off.