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Old 05-06-2018, 03:52 PM   #101
Henke_prytz
Bantamweight Member
 
Join Date: Nov 2016
Location: Barcelona
Posts: 215
DC Week 2
This weeks changes to the diet

Meal 1: Measurement Calories Protein Carbs Fats
Whole egg 5 370 31 1,75 25
Oats 20g 77 3,3 13,2 1,3
Banana 1 121 1,4 31 0,4
PB 50g 201,6 15 6 23
Chia seeds 20g 98 3,12 8,7 6
Lemon water
Multi
Total meal 1 867,6 53,82 60,65 55,7

Meal 2: Measurement Calories Protein Carbs Fats
Protein pulver 110g 430 82,5 6,8 8,25
Oats 20g 77 3,3 13,2 1,3
Fruit 1 121 1,4 31 0,4
Total meal 628 87,2 51 9,95

Intra-Workout Measurement Calories Protein Carbs Fats
Dextrose 2 Scoops 320 80
Creatine 10g
BCAA 20g 20
Total intra 320 20 80 0


Meal 3: Measurement Calories Protein Carbs Fats
Red/Green Lentils 600g 792 54 144 4,4
Veggies
Total Meal 792 54 144 4,4

Meal 4: Post workout Measurement Calories Protein Carbs Fats
Protein pulver 110g 430 82,5 6,8 8,25
Oats 40g 154 6,6 26,6 2,6

Fruit 1 121 1,4 31 0,4
Total Meal 705 90,5 64,4 11,25

Meal 5: Measurement Calories Protein Carbs Fats
Red/Green Lentils 600g 792 54 144 4,4
Veggies 50g - - -
Total Meal 792 54 144 4,4

Meal 6: carb cutoff meal Measurement Calories Protein Carbs Fats
Protein pulver 110g 430 82,5 6,8 8,25


Total meal 6 430 82,5 6,8 8,25

Total Day Measurement Calories Protein Carbs Fats
Sum of all meals 4534,6 442,02 550,85 93,95
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Old 05-06-2018, 04:11 PM   #102
andishehhank
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Join Date: Oct 2013
Location: LA
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Quote:
Originally Posted by Henke_prytz View Post
Did you start training all together 10 months ago or DC style? I've always liked the way Dante explained it that the best way to beef up is to eat and train like a madman and get really heavy. Then when you're 300+ lbs you start thinking about losing weight to display what's underneath which could then be a really good 250lbs bodybuilder. At least that's how I view it and it's what I've done ever since I started training just not as brutal I never hit more than 20 kgs over what I weighed the previous year. I'd like to think that I started at around 70-80kgs and now I'm probably around 100kg's in good shape. So to me that's 20kgs on mass from hard work and a good diet with lots of protein. But I am expecting things to go a bit faster now once I have gotten into DC.
I been training since 2007 but I was just a kid. I could bench 2 plates x5 in 2011 and squatted 2 plates x 20 in 2010. Quit in 2011 until 2013 and then quit again in 2015. So last year started again, was ready to do cardio everyday and diet, other than sticking to bodybuilding and not powerlifting. I never did cardio since 2008. When it was 2012 I was walking as transportation and I was not too bad looking so I knew walking as cardio is not so bad for me right now. I deadlifted 5 plates in 2015 and was squatting 365. I was about the same strength as now but fatter and not as evenly developed yet. it was my dream to be a bodybuilder like the guys in the 90s and 2000s, guys who did not get too caught up in powerlifting stuff. Obviously I’m doing it naturally too.
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Old 05-06-2018, 04:26 PM   #103
Henke_prytz
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Quote:
Originally Posted by andishehhank View Post
I been training since 2007 but I was just a kid. I could bench 2 plates x5 in 2011 and squatted 2 plates x 20 in 2010. Quit in 2011 until 2013 and then quit again in 2015. So last year started again, was ready to do cardio everyday and diet, other than sticking to bodybuilding and not powerlifting. I never did cardio since 2008. When it was 2012 I was walking as transportation and I was not too bad looking so I knew walking as cardio is not so bad for me right now. I deadlifted 5 plates in 2015 and was squatting 365. I was about the same strength as now but fatter and not as evenly developed yet. it was my dream to be a bodybuilder like the guys in the 90s and 2000s, guys who did not get too caught up in powerlifting stuff. Obviously I’m doing it naturally too.
That sounds like a good amount of time in the gym though. And it sounds like you're hitting some life time PR's right now or very near future. So basically you're hitting the shape of your life. I am totally with you about the lifters of 80-90's those are the best guys in my opinion. Those physiques have always impressed me more than the current MR O. I've always looked up to the physiques of all those guys. Glad to hear there is a fellow natty pout there haha
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Old 05-06-2018, 04:38 PM   #104
andishehhank
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Quote:
Originally Posted by Henke_prytz View Post
That sounds like a good amount of time in the gym though. And it sounds like you're hitting some life time PR's right now or very near future. So basically you're hitting the shape of your life. I am totally with you about the lifters of 80-90's those are the best guys in my opinion. Those physiques have always impressed me more than the current MR O. I've always looked up to the physiques of all those guys. Glad to hear there is a fellow natty pout there haha
Our diets are completely different though. I’ll tell you my plan yesterday:

6 ounces chicken breast skinless
Handful of potato chips
3/4 medium banana

Skinless cod fillet fried in butter
Cup white rice

Cup cottage cheese
2 tbsp peanut butter

2 small slices of thin crust pizza (out with parents), real small slices. Not part of the plan

6 ounces chicken breast, onions and peppers

6 ounces chicken breast, dash of shredded cheese

Last edited by andishehhank; 05-06-2018 at 04:40 PM.
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Old 05-07-2018, 05:22 AM   #105
Henke_prytz
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Join Date: Nov 2016
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Quote:
Originally Posted by andishehhank View Post
Our diets are completely different though. I’ll tell you my plan yesterday:

6 ounces chicken breast skinless
Handful of potato chips
3/4 medium banana

Skinless cod fillet fried in butter
Cup white rice

Cup cottage cheese
2 tbsp peanut butter

2 small slices of thin crust pizza (out with parents), real small slices. Not part of the plan

6 ounces chicken breast, onions and peppers

6 ounces chicken breast, dash of shredded cheese

This doesn't seem like it's "a lot" of food for a guy your size. Is this a typical day? And how much protein do you think this is?
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Old 05-07-2018, 05:33 AM   #106
andishehhank
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Join Date: Oct 2013
Location: LA
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Quote:
Originally Posted by Henke_prytz View Post
This doesn't seem like it's "a lot" of food for a guy your size. Is this a typical day? And how much protein do you think this is?
This is my newer diet.

For months and months I was eating a lot of good bullshit. PB&J, milk, yogurt, pizzas, burgers, fries, ethnic cusine... (But not everyday)

My usual diet for many months was the same type of foods in my last post, but more carbs.

I was not previously using the carb cut offs at Dantes recommendation, but now I am skipping the carbs late night. This is what I had today:

Skinless cod fried in butter
cup white rice

protein/carb bar, coffee with cream and stevia

protein/carb bar, greens salad no oil, berries, some bites of meats (very little) because people wouldn't let me not eat the food at the event

cheddar cheese (microwaved and I poured off the fat)
medium banana

and right now I had 6 ounces tuna with a spoon of mayo, some chopped onion and pickle, and a bowl of barley.
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Old 05-07-2018, 05:35 AM   #107
andishehhank
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Join Date: Oct 2013
Location: LA
Posts: 151
I always get 30 grams protein minimum per meal. But right now I'm shooting for 30 per meal. Same with carbs. I will eat more meals per day if I must, but each meal remains smaller for now.

And obviously I had carbs tonight, but the workout came out late. I also don't really eat a lot of fruit, so I cared to have a banana instead of a starch pre workout.
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Old 05-07-2018, 11:11 AM   #108
Henke_prytz
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Join Date: Nov 2016
Location: Barcelona
Posts: 215
Quote:
Originally Posted by andishehhank View Post
I always get 30 grams protein minimum per meal. But right now I'm shooting for 30 per meal. Same with carbs. I will eat more meals per day if I must, but each meal remains smaller for now.

And obviously I had carbs tonight, but the workout came out late. I also don't really eat a lot of fruit, so I cared to have a banana instead of a starch pre workout.
All right so you're aiming somewhere in the 180-200g per day then? It looks like it's working for you based on your logg so keep at it. I'm just interested what people are doing on here
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Old 05-07-2018, 11:19 AM   #109
Henke_prytz
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Join Date: Nov 2016
Location: Barcelona
Posts: 215
Week 6 (Last time)
B2
• Incline seated dumbbell curls 20-30 rest-pause 22,5kg x 15/7/4/26
o Stretch 32,5 kg x 60sec
• Pinwheel curls 12-20 SS 30kg x 18
o Stretch 35 kg x 60sec
A2 Week 5 (Last time)
• Wide grip pulldown 11-20 rest-pause 125kg x 8/5/4/17
• BB row 4-8 9-12 165 kg x 8 145 kg x 12
o Hanging Stretch 80 kg x 60sec

Week 2 (This time)
B2
• Incline seated dumbbell curls 20-30 rest-pause 22,5kg x 15/7/5/27
o Stretch 32,5 kg x 60sec
• Pinwheel curls 12-20 SS 30kg x 19
o Stretch 35 kg x 60sec
• Wide grip pulldown 11-20 rest-pause 125kg x 10/6/4/20
• WM Dante rows 20-30 SS 45kg x 30
• BB row 4-8 9-12 165 kg x 9 145 kg x 13
o Hanging Stretch 80 kg x 60sec

Another good pull workout. These are really tough for some reason. I think my forearms need to get used to doing the width after forearms. I'm feeling a bit fatigued on the warm-ups on these but not enough to ruin my work set. All in all a solid workout. Will add some weight on these moves next time.....can't wait.

Last edited by Henke_prytz; 05-07-2018 at 03:09 PM.
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Old 05-07-2018, 02:55 PM   #110
andishehhank
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Join Date: Oct 2013
Location: LA
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Quote:
Originally Posted by Henke_prytz View Post
All right so you're aiming somewhere in the 180-200g per day then? It looks like it's working for you based on your logg so keep at it. I'm just interested what people are doing on here
I was seeing it was working so I didn't change anything but it did look quite small of an amount of protein. Normally I will be eating about a cup of a starch and 6-8 ounces of a meat 4-6 times a day. that is the goal. i rarely if ever eat just like that but it had worked. i will eat something else for a protein if I can't eat meat... eggs, cottage cheese, protein bars... I would eat a lot of peanut butter on toast for protein but now right now while I want to do a quick diet to drop some more fat off my belly. Whole milk was also a staple, since I saw I wasn't getting fatter... but now I was just thinking it was a good time to drop some fat faster. i have higher standards for myself now.

Last edited by andishehhank; 05-07-2018 at 02:59 PM.
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Old 05-08-2018, 03:19 PM   #111
Henke_prytz
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Join Date: Nov 2016
Location: Barcelona
Posts: 215
Quote:
Originally Posted by andishehhank View Post
I was seeing it was working so I didn't change anything but it did look quite small of an amount of protein. Normally I will be eating about a cup of a starch and 6-8 ounces of a meat 4-6 times a day. that is the goal. i rarely if ever eat just like that but it had worked. i will eat something else for a protein if I can't eat meat... eggs, cottage cheese, protein bars... I would eat a lot of peanut butter on toast for protein but now right now while I want to do a quick diet to drop some more fat off my belly. Whole milk was also a staple, since I saw I wasn't getting fatter... but now I was just thinking it was a good time to drop some fat faster. i have higher standards for myself now.
Haha it's a good and a bad thing to have higher standards for oneself (eating clean foods is not as fun)
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Old 05-08-2018, 03:21 PM   #112
Henke_prytz
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Join Date: Nov 2016
Location: Barcelona
Posts: 215
Guys I didn't get around to hit legs today due to having to do a double shift in the clinic. So I spent all day at the school. But tomorrow is off so I'll hit them hard tomorrow morning instead. Coming for another 5 plate squat, let's see how they feel after the cruise. Body feels great so I got big expectations.
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Old 05-08-2018, 04:14 PM   #113
andishehhank
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Join Date: Oct 2013
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Quote:
Originally Posted by Henke_prytz View Post
Haha it's a good and a bad thing to have higher standards for oneself (eating clean foods is not as fun)
I prefer to eat as healthy as possible all the time.

Since the new year, I was eating quite of bit of everything, as long as it was whole foods. No sugar or white flour. To me, an egg sandwich with cheese on sprouted bread is fine (especially in moderation.) But it is not an ideal fat loss meal. I see a difference in "fat loss" and just "not unhealthy."

I was able to maintain my body weight, but I knew someday I had to lose some (and then maintain before losing again, if I need to.)

I had failed to keep the weight off because whenever I start a diet, I get super mad easily and I was waiting for a chance to break through the barrier. I should be okay now.

My first meal of the day today was another fillet of cod, with 1/2 cup rice and 1/2 a banana. Not bad at all, since it was flavored well.
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Old 05-09-2018, 06:42 AM   #114
Henke_prytz
Bantamweight Member
 
Join Date: Nov 2016
Location: Barcelona
Posts: 215
Week 6 (Last time) (Wednesday not Monday)
B2

• 1 legged Machine leg press calf raises 10-12 SS 109kg x 12
• Squats 4-8 20 SS 220kgx6 160kgx20
o Stretch 60 sec

Week 2 (This time) (Wednesday not Tuesday)
B2

• 1 legged Machine leg press calf raises 10-12 SS 109kg x 12
• Standing leg curl 15-30 RP 27x 20/12/10/42
o Stretch 60 sec
• Squats 4-8 20 SS 220kgx6 160kgx20
o Stretch 60 sec

Today was a good workout. I really underestimated the standing leg curl so I'll adjust that next time. The squats didn't go as well since I was expecting to get one or two more reps. But today the bar situation really got the best of me. I've had to adapt my squats a lot to suit the gym and the equipment. I now grab the bar with a very wide grip and low bar because there is no knurling in the middle of any of the bars. So in order to get some kind of grip, I low bar squat with the bar on my rear delts. I have to stand offset in the rack because it's not made for Olympic bars so racking and un-racking is tough. Today I ended up dropping the bar onto the stoppers since it slid off my back and I couldn't rack it in time so I just had to ditch it. No harm and I could walk away injury free, so a successful workout nonetheless.
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Old 05-09-2018, 06:45 AM   #115
Henke_prytz
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Join Date: Nov 2016
Location: Barcelona
Posts: 215
https://www.fitnessdigital.com/nauti...ck/p/10004362/

This is the rack I use. I move that crappy bar out of the way and place an Olympic barbell in there instead. But I have to place the bar so that one side is with the knurling on the pins and one side is with the place where the barbell is supposed to go on the pins. And to allow this I have to place a stopper inside the first plate on both sides.

Like the guy a little lower down on the page but I have to stand a bit to the side with space between the plate and the inner part of the bar so I can rack it offset. Hope it makes sense https://www.fringesport.com/blogs/ne...-vs-power-rack

Last edited by Henke_prytz; 05-09-2018 at 07:07 AM.
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Old 05-10-2018, 08:45 AM   #116
Henke_prytz
Bantamweight Member
 
Join Date: Nov 2016
Location: Barcelona
Posts: 215
A3 Week 6 (Last time)
• Decline bb press 11-15 rest-pause 130kgx8/4/2/14
o Stretch 32,5kg x60sec
• Plate loaded shoulder press 11-20 rest-pause 130kgx10/6/4/20
o Stretch 22,5kgx60sec
• Dips 11-20 rest-pause 40kg x 6/3/2/11
o Stretch 35kg x 60sec

A3 Week 2 (This time)
• Decline bb press 11-15 rest-pause 135kgx6/4/2/12
• WM Pec dec 20-30 SS 64x30
o Stretch 32,5kg x60sec
• Plate loaded shoulder press 11-20 rest-pause 140kgx7/4/3/14
• WM Seated db side raises 20-30 SS 17,5x 28
o Stretch 22,5kgx60sec
• Dips 11-20 rest-pause 40kg x 6/3/2/11
o Stretch 35kg x 60sec

Another good workout in the books. I am so close to that 3 plate decline which is awesome. I've wanted to bench 3 plates for so long but haven't been able to. So a huge thank you to DC for creating this system so that guys like me can get strong too Some good increases on most things today. The only exercise is that I struggled with was dips. Dips have become a real pain to do. They are just really heavy. I think I'm close to dropping them too. I will do my best to keep gaining on them but they are HARD. Widows have also gotten to a point where I'm happy with the weight and I think I can "predict" easier now what will happen if I go up 5lbs or 10lbs so that I can put myself in the right range. I really love DC training and the 3 way has been really nice so far. I've been able to still beat the logbook but I don't have to spend 2 hours in the gym. Have a good day guys.
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Old 05-11-2018, 11:40 AM   #117
Henke_prytz
Bantamweight Member
 
Join Date: Nov 2016
Location: Barcelona
Posts: 215
A3 Week 6 (Last time)

• Wide cable curls 11-20 rest-pause 50kgx5/3/3/11
o Stretch 32,5kgx60sec
• 1 arm Cable reverse curl 12-20 SS 15kgx14
o Stretch 35kgx60 sec
• Close grip pulldowns 11-20 rest-pause 110kgx 10/5/4/19
• 1 arm Hammer rows 11-20 rest-pause 85kg x 7/5/3/14
o Hanging stretch 80kg x 60sec

B3 Week 2 (This time)
• Wide cable curls 11-20 rest-pause 50kgx5/2/0/7
o Stretch 32,5kgx60sec
• 1 arm Cable reverse curl 12-20 SS 15kgx15
o Stretch 35kgx60 sec
• Close grip pulldowns 11-20 rest-pause 115kgx 9/6/4/19
• WM Dante rows 20-30 SS 50x 30
• 1 arm Hammer rows 11-20 rest-pause 85kg x 8/5/4/17
o Hanging stretch 80kg x 60sec

Today was a good workout except for the damn Wide grip cable curls. As of the first set, I felt super stiff in my brachioradialis and my forearms were quite painful. I did a couple of extra warm-up sets to get things moving but no luck. I was struggling as of the first rep on set one and after that, it just went worse. I did my WM for squats with a close grip earlier in the week and that triggered my forearm pain and it hasn't left yet. I'll try and do them again next time around if they still cause me pain or if I can't do significantly better I'm going to change it up for another exercise. Any suggestions? Other than that the workout went well, a bit of a sore forearm throughout the workout but I was still able to do what I was supposed to do. Now I'm gonna relax and have a good weekend. Have a good weekend guys.
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Old 05-13-2018, 03:30 AM   #118
andishehhank
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Join Date: Oct 2013
Location: LA
Posts: 151
Quote:
Originally Posted by Henke_prytz View Post
A3 Week 6 (Last time)

• Wide cable curls 11-20 rest-pause 50kgx5/3/3/11
o Stretch 32,5kgx60sec
• 1 arm Cable reverse curl 12-20 SS 15kgx14
o Stretch 35kgx60 sec
• Close grip pulldowns 11-20 rest-pause 110kgx 10/5/4/19
• 1 arm Hammer rows 11-20 rest-pause 85kg x 7/5/3/14
o Hanging stretch 80kg x 60sec

B3 Week 2 (This time)
• Wide cable curls 11-20 rest-pause 50kgx5/2/0/7
o Stretch 32,5kgx60sec
• 1 arm Cable reverse curl 12-20 SS 15kgx15
o Stretch 35kgx60 sec
• Close grip pulldowns 11-20 rest-pause 115kgx 9/6/4/19
• WM Dante rows 20-30 SS 50x 30
• 1 arm Hammer rows 11-20 rest-pause 85kg x 8/5/4/17
o Hanging stretch 80kg x 60sec

Today was a good workout except for the damn Wide grip cable curls. As of the first set, I felt super stiff in my brachioradialis and my forearms were quite painful. I did a couple of extra warm-up sets to get things moving but no luck. I was struggling as of the first rep on set one and after that, it just went worse. I did my WM for squats with a close grip earlier in the week and that triggered my forearm pain and it hasn't left yet. I'll try and do them again next time around if they still cause me pain or if I can't do significantly better I'm going to change it up for another exercise. Any suggestions? Other than that the workout went well, a bit of a sore forearm throughout the workout but I was still able to do what I was supposed to do. Now I'm gonna relax and have a good weekend. Have a good weekend guys.
Maybe elbow wraps? Or are they sleeves? Deep tissue massage and a better mental awareness of exercise technique.
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Old 05-14-2018, 05:58 AM   #119
Henke_prytz
Bantamweight Member
 
Join Date: Nov 2016
Location: Barcelona
Posts: 215
B3 Week 6 (Last time) (Sunday)

• Seated calf raises 10-12 100kgx10
• Single leg seated leg curl 15-30 RP 64kg x 15/7/4/26
o Stretch 40kgx60sec
• Squats 4-8 20 SS 220kgx6 160kgx20
o Stretch 60 sec

C3 Week 3 (This time)

• Seated calf raises 10-12 100kgx11
• Single leg seated leg curl 15-30 RP 68kg x 14/8/4/26
o Stretch 40kgx60sec
• Front Squats 4-8 SS 120kgx8
• WM Leg press Close and low stance 20 SS 340kgx20
o Stretch 60 sec

Another good workout. I was surprised that I really liked doing the front squat. I ended up doing a lot of warm-ups to try and find a good weight. I am now really pumped about getting them up to 4 plates (new goal). The forearm wasn't bothering me today so let's see what a bit of rest can do. I only think it's the pressing and squatting that bothers it so I'm trying to alter my grip on those things to not fold my arm too much as this seems to aggravate it. Squats are now wide grip and pressing has become a tad wider than before. Minor changes but it seem to work. Now I'm going to spend the day writing my thesis for school so I can get it done. Have a good day guys!
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Old 05-14-2018, 06:05 AM   #120
Henke_prytz
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Join Date: Nov 2016
Location: Barcelona
Posts: 215
Quote:
Originally Posted by andishehhank View Post
Maybe elbow wraps? Or are they sleeves? Deep tissue massage and a better mental awareness of exercise technique.
I have tried using sleeves and I did so in my last blast but this seemed to make it even worse. I think it was because there was so much fabric in the crease of my elbow. It's not a big deal but it does bother me from time to time. I'm just going to have to keep modifying the way I do my exercises and try and find ones that don't bother it. I will however try and get the wife to give me a massage and I'll tell her that Andy told me she had to
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Old 05-15-2018, 05:57 AM   #121
Henke_prytz
Bantamweight Member
 
Join Date: Nov 2016
Location: Barcelona
Posts: 215
Week 1 (Last time)
A1
• A Incline plate loaded press 11-15 rest-pause 110kgx 7/3/1/11 +half a rep
• WM Pec Dec 20-30 SS 50kg x 40
o Stretch 32,5kg x 30 sec
• A Bb shoulder press 11-20 rest-pause 80kg x 7/3/1/11
• Seated db side raises 20-30 SS 12,5x30
o Stretch 20kgx 30 sec
• A Freedom rack RG bench presses 11-20 rest-pause x 95kg x 9/4/3/16
o Stretch 30kg x 30 sec

Week 3 (This time)
A1
• A Incline plate loaded press 11-15 rest-pause 110kgx 7/4/2/13
• WM Pec Dec 20-30 SS 68kg x 26
o Stretch 32,5kg x 60 sec
• A Bb shoulder press 11-20 rest-pause 80kg x 7/4/3/14
• Seated db side raises 20-30 SS 20x20
o Stretch 20kgx 60 sec
• A Freedom rack RG bench presses 11-20 rest-pause x 95kg x 8/5/4/17
o Stretch 30kg x 60 sec

Today was a good workout. It felt good to be back to these exercises and that I was able to beat the log. I did have a friend there today who is a powerlifter and he was benching and he wanted me to join in. So after my widowmaker, I decided to do some bench with him. And I really surprised myself since I did do 3 reps really easy with 3 plates and then I managed to get 2 fairly easy reps with 150kg. It did interrupt my workout a bit and it's not something I normally do but this was a bit of fun because we have been talking about doing a workout for a long time. And I'm not too happy with the shoulder widow but I'm just gonna put it down to the extra bench so I'll keep the weight for next time but laterals seem to be a not very good widow exercise because you reach a "heavy" weight quite fast and then you just start swinging instead...

We did:

1 plate x 10
2 plates x 5
2.5 plates x 5
3 plates x 3
3 plates +5kg x 2

Last edited by Henke_prytz; 05-15-2018 at 11:26 AM.
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Old 05-15-2018, 09:36 PM   #122
andishehhank
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Join Date: Oct 2013
Location: LA
Posts: 151
Quote:
Originally Posted by Henke_prytz View Post
Week 1 (Last time)
A1
• A Incline plate loaded press 11-15 rest-pause 110kgx 7/3/1/11 +half a rep
• WM Pec Dec 20-30 SS 50kg x 40
o Stretch 32,5kg x 30 sec
• A Bb shoulder press 11-20 rest-pause 80kg x 7/3/1/11
• Seated db side raises 20-30 SS 12,5x30
o Stretch 20kgx 30 sec
• A Freedom rack RG bench presses 11-20 rest-pause x 95kg x 9/4/3/16
o Stretch 30kg x 30 sec

Week 3 (This time)
A1
• A Incline plate loaded press 11-15 rest-pause 110kgx 7/4/2/13
• WM Pec Dec 20-30 SS 68kg x 26
o Stretch 32,5kg x 60 sec
• A Bb shoulder press 11-20 rest-pause 80kg x 7/4/3/14
• Seated db side raises 20-30 SS 20x20
o Stretch 20kgx 60 sec
• A Freedom rack RG bench presses 11-20 rest-pause x 95kg x 8/5/4/17
o Stretch 30kg x 60 sec

Today was a good workout. It felt good to be back to these exercises and that I was able to beat the log. I did have a friend there today who is a powerlifter and he was benching and he wanted me to join in. So after my widowmaker, I decided to do some bench with him. And I really surprised myself since I did do 3 reps really easy with 3 plates and then I managed to get 2 fairly easy reps with 150kg. It did interrupt my workout a bit and it's not something I normally do but this was a bit of fun because we have been talking about doing a workout for a long time. And I'm not too happy with the shoulder widow but I'm just gonna put it down to the extra bench so I'll keep the weight for next time but laterals seem to be a not very good widow exercise because you reach a "heavy" weight quite fast and then you just start swinging instead...

We did:

1 plate x 10
2 plates x 5
2.5 plates x 5
3 plates x 3
3 plates +5kg x 2
Good job H,

I wish I could keep smashing some heavy shit like this but I really wanted to lose some fat. Good news is that I have lost about 7 kg in 2-3 weeks (I'm at about 140 kg). Once I get down to 132 kg I will start maintaining the net body weight and get back to the tough training. Might take another month or two.
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Old 05-16-2018, 06:21 AM   #123
Henke_prytz
Bantamweight Member
 
Join Date: Nov 2016
Location: Barcelona
Posts: 215
B1 (Last time) Week 1
• Barbell EZ preacher curls 20-30 rest-pause 32,5kg x 14/6/3/23
o Stretch 32,5kg x30sec
• Hammer curl 12-20 SS 30kgx18
o Stretch 35kg x30sec
• Rack chins 11-20 rest-pause 70kg x 8/5/4/17
• Dante rows 20-30 SS 40kg x 30
• Deadlifts 4-8 9-12 220x3 180 x 10
o Stretch 80kg x 30 sec

B1 (This time) Week 3
• Barbell EZ preacher curls 20-30 rest-pause 32,5kg x 15/7/5/27
o Stretch 32,5kg x60sec
• Hammer curl 12-20 SS 32,5kgx12
o Stretch 35kg x60sec
• Rack chins 11-20 rest-pause 75kg x 8/6/5/19
• Dante rows 20-30 SS 55kg x 28
• Deadlifts 4-8 9-12 220x4 180 x 11 +230x2
o Stretch 80kg x 60 sec

Another good workout. No pain at all in the forearm so I think that it was the squats that ruined my cable curls last time. I just have to find a way to do my squats with a wide grip. Deadlifts went really well today and I did have my powerlifter friend there today again. So obviously that became a bit of a fight haha. After my heavy set he managed to get me to do one more heavy set of 230kg and I got 2 on that set which I am happy with since it moved very well. So a good day and a little more volume than planned and again not something that I would normally do but when there is a challenger you have to accept haha. And I did this workout on Wednesday because I'm expecting to be pretty busy tomorrow so I thought I'd get it out of the way earlier and not go to the gym tomorrow to allow for a stress-free day tomorrow. Have a good day guys!!!

Last edited by Henke_prytz; 05-16-2018 at 04:23 PM.
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Old 05-16-2018, 06:23 AM   #124
Henke_prytz
Bantamweight Member
 
Join Date: Nov 2016
Location: Barcelona
Posts: 215
Quote:
Originally Posted by andishehhank View Post
Good job H,

I wish I could keep smashing some heavy shit like this but I really wanted to lose some fat. Good news is that I have lost about 7 kg in 2-3 weeks (I'm at about 140 kg). Once I get down to 132 kg I will start maintaining the net body weight and get back to the tough training. Might take another month or two.
You'll get back to it soon mate. And btw you're not playing around with light weights either, you're moving some serious iron!!! That's huge congratz mate that is really cool. Good on ya
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Old 05-16-2018, 04:21 PM   #125
Henke_prytz
Bantamweight Member
 
Join Date: Nov 2016
Location: Barcelona
Posts: 215
Week 3 Diet changes:

DC Week 3
Meal 1: Measurement Calories Protein Carbs Fats
Whole egg 5 370 31 1,75 25
Oats 20g 77 3,3 13,2 1,3
Banana 1 121 1,4 31 0,4
PB 50g 201,6 15 6 23
Chia seeds 20g 98 3,12 8,7 6
Lemon water
Multi
Total meal 1 867,6 53,82 60,65 55,7

Meal 2: Measurement Calories Protein Carbs Fats
Protein pulver 110g 430 82,5 6,8 8,25
Total meal 430 82,5 6,8 8,25

Intra-Workout Measurement Calories Protein Carbs Fats
Dextrose 2 Scoops 320 80
Creatine 10g
BCAA 20g 20
Total intra 320 20 80 0


Meal 3: Measurement Calories Protein Carbs Fats
Red/Green Lentils 600g 792 54 144 4,4
Veggies
Total Meal 792 54 144 4,4

Meal 4: Post workout Measurement Calories Protein Carbs Fats
Protein pulver 110g 430 82,5 6,8 8,25
Oats 40g 154 6,6 26,6 2,6
Fruit 1 121 1,4 31 0,4
Total Meal 705 90,5 64,4 11,25

Meal 5: Measurement Calories Protein Carbs Fats
Red/Green Lentils 600g 792 54 144 4,4
Veggies 50g - - -
Total Meal 792 54 144 4,4

Meal 6: carb cutoff meal Measurement Calories Protein Carbs Fats
Protein pulver 110g 430 82,5 6,8 8,25
Total meal 6 430 82,5 6,8 8,25

Total Day Measurement Calories Protein Carbs Fats
Sum of all meals 4336,6 437,32 506,65 92,25
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