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Old 05-18-2018, 11:06 AM   #126
Henke_prytz
Bantamweight Member
 
Join Date: Nov 2016
Location: Barcelona
Posts: 241
C1 (Last time) Week 1
• Leg-press calf raises 10-12 270kg x 12
• High wide leg press SS 15-25 400kg x 25
o Stretch 35 kg x60 sec
• Leg press 6-10 20 SS 480kg x 10 380 x 21
o Stretch 60 sec

C1 (This time) Week 3
• Leg-press calf raises 10-12 280kg x 11
• High wide leg press SS 15-25 420kg x 20
o Stretch 40 kg x60 sec
• Leg press 6-10 20 SS 500kg x 10 400 x 21
o Stretch 60 sec

Yet another good workout. Very happy with how things are going so far this blast. I really feel like things are still moving along just great. This week I have had no problems with my forearm pain and it seems to be under control. I will see next week when I'm getting back to squatting if I can modify my grip and that hopefully keeps the pain away. On a more personal note, I have just about finished my thesis for chiro school and I only have 1 more week of school left which I am stoked about. Almost a DC doing DC training Ok that's it for now. Have a good weekend guys!!!

Last edited by Henke_prytz; 06-06-2018 at 03:05 AM.
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Old 05-21-2018, 05:54 AM   #127
Henke_prytz
Bantamweight Member
 
Join Date: Nov 2016
Location: Barcelona
Posts: 241
A2 Week 1 (Last time)
• Incline bb press 11-15 rest-pause 105kg x 5/4/3/12
• WM Pec Dec 20-30 SS 50x 40
o Stretch 32,5kgx 60 sec
• Machine OH press 11-20 rest-pause 85 x 6/4/3/12
• WM Seated db side raises 20-30 SS 12,5x 30
o Stretch 20x 60 sec
• EZ Dead skull crushers 20-30 rest-pause 55kg x 10/6/4/20
o Stretch 35kg x 60sec

A2 Week 4 (This time)
• Incline bb press 11-15 rest-pause 110kg x 6/2/2/10
• WM Pec Dec 20-30 SS 68x 28
o Stretch 35kgx 60 sec
• Machine OH press 11-20 rest-pause 85 x 10/4/2/16
• WM Seated db side raises 20-30 SS 20x 22
o Stretch 25x 60 sec
• EZ Dead skull crushers 20-30 rest-pause 55kg x 12/6/4/22
o Stretch 35kg x 60sec

Today was a good session although I did overestimate my incline BB a bit. I should prob have waited another week to increase the weight but I am so eager to get this one to 3 plates Anyway, a good workout and the log book got beaten so all positives.

Last edited by Henke_prytz; 06-08-2018 at 06:22 AM.
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Old 05-21-2018, 06:06 AM   #128
Henke_prytz
Bantamweight Member
 
Join Date: Nov 2016
Location: Barcelona
Posts: 241
Week 4 Diet changes: NONE

DC Week 4
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

I will be doing the same diet this week as I've felt a lot lighter and not so fluffy. The scale hasn't moved much though I am still 112,5 kg so a lot more than what I was expecting from these dietary changes. But since this is a new high BW for me I'm trying to get used to how my body works at this weight. I will start doing some cardio this week though. I'm aiming for 4 times per week at 20min each. I'll try and separate them from the gym as well to the best of my ability. And like I've said I'm not trying to get super shredded. I might try and get down to around 105 kg or something like that as I think I would be in good enough shape at that weight. I feel really good at my current bw but a bit too much fluff at roughly 17% BF. So no big changes this week. Plus I have a wedding in Sweden for one of my best mates so will leave the country for 4 days and I will try and keep diet as much as possible but it won't be perfect.
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Old 05-22-2018, 01:13 PM   #129
Henke_prytz
Bantamweight Member
 
Join Date: Nov 2016
Location: Barcelona
Posts: 241
Week 2 (Last 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

Week 4 (This time)
B2
• Incline seated dumbbell curls 20-30 rest-pause 25kg x 11/7/5/23
o Stretch 35 kg x 60sec
• Pinwheel curls 12-20 SS 32,5kg x 13
o Stretch 40 kg x 60sec
• Wide grip pulldown 11-20 rest-pause 135kg x 7/5/3/15
• WM Dante rows 20-30 SS 60kg x 27
• BB row 4-8 9-12 170 kg x 8 150 kg x 12
o Hanging Stretch 80 kg x 60sec

Good workout today. Had a pretty screwed day in the clinic and was running around all day plus classes so I ended up training a bit later than normal. Let's just say I felt it today! I'm glad it was an "easier" day and not squats or deads today cause that would have been tough. I felt a bit tired in my body and mind going into this workout but I put my big boy pants on and got it done Now relax time and recover for squats tomorrow

Last edited by Henke_prytz; 05-22-2018 at 01:35 PM.
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Old 05-23-2018, 12:47 PM   #130
Henke_prytz
Bantamweight Member
 
Join Date: Nov 2016
Location: Barcelona
Posts: 241
Week 2 (Last time)
C2
• 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

Week 2 (This time)
C2
• 1 legged Machine leg press calf raises 10-12 SS 118kg x 10
• Standing leg curl 15-30 RP 41x 12/8/6/26
o Stretch 60 sec
• Squats 4-8 20 SS 230kgx6 170kgx15
o Stretch 60 sec

Today was a heavy workout. This was the third workout in a row this week due to the wedding this weekend. As soon as I started my warm-ups on squats I could feel that the power wasn't really there. But as usual, I write my weights before the session so it was already in the log and I had no option but to do it. So I went to war with the log. The widow didn't really go as I wanted it since the bar started slipping on rep 10 or so so after that it started getting hard to keep it in place but I am closing in on a 4 pps widow which I'm really stoked about. And the heavy set felt heavy today. Altogether I'm happy and I know that I'll beat these numbers next time so chin up I'll see if I have time to hit the gym tomorrow as I have my thesis to finish up plus need to put in some work in the school clinic. But even if I don't I'll do that session on Tuesday next week and give myself a mini rest period similar to what I've done in the past although I don't really need it right now but maybe it will push my fatigue a bit. Ok have a good day guys.
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Old 05-29-2018, 02:10 PM   #131
Henke_prytz
Bantamweight Member
 
Join Date: Nov 2016
Location: Barcelona
Posts: 241
A3 Week 2 (Last 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

A3 Week 5 (This time)
Decline bb press 11-15 rest-pause 140kgx6/4/2/12 (Finally )
WM Pec dec 20-30 SS 70,3x26
o Stretch 35kg x60sec
Plate loaded shoulder press 11-20 rest-pause 150kgx6/3/2/11
WM Seated db side raises 20-30 SS 20x 25
o Stretch 27,5kgx60sec
Dips 11-20 rest-pause 40kg x 6/3/2 +1/2 /11 +1/2
o Stretch 35kg x 60sec

Today was the day I finally hit my 3 plate bench and for decent reps too so I'm stoked. The only thing was that I got a spot from a guy that kept his hands on the bar the whole time which makes me feel less like I got it myself So next time I'll stay and bang out more reps by myself properly. The shoulder press felt great and I increased big time and I'm almost at 4 pps on that one which is awesome. The dips are not feeling that great though. It's super hard to get more reps at this weight and I might have to give them up since this is the second time I got the same amount of reps. Good to be back in the gym after 5 days of. I went to a wedding in Sweden this weekend which was awesome and so good to see some old friends. Now back to work. Have a good day guys.
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Old 05-29-2018, 10:14 PM   #132
andishehhank
Bantamweight Member
 
Join Date: Oct 2013
Location: LA
Posts: 182
Good to see you back mate.

My blast ends on Thursday and I'll likely be on a short trip as well after.

I have taken note that you get most of your protein from plants and have no problem building muscle, so I have been trying this too. I been trying out lentils, beans, oats, wheat, and nuts. Just cooked up red lentils and couscous which I'll have soon. Breakfast was a lot of garbanzo, grain toast and nuts. I'm still eating meat but for spiritual reasons I am avoiding spoiling myself with it. Cheers bud.
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Old 05-30-2018, 03:16 AM   #133
Henke_prytz
Bantamweight Member
 
Join Date: Nov 2016
Location: Barcelona
Posts: 241
Quote:
Originally Posted by andishehhank View Post
Good to see you back mate.

My blast ends on Thursday and I'll likely be on a short trip as well after.

I have taken note that you get most of your protein from plants and have no problem building muscle, so I have been trying this too. I been trying out lentils, beans, oats, wheat, and nuts. Just cooked up red lentils and couscous which I'll have soon. Breakfast was a lot of garbanzo, grain toast and nuts. I'm still eating meat but for spiritual reasons I am avoiding spoiling myself with it. Cheers bud.
Sounds good! Where are you going? Yeah it seems to be working for me so I'm not gonna change anything in the near future haha. Garbanzos for breakfast, could you share a recipe for what you did since I've been thinking about moving my meal 5 to meal 1 instead and have eggs for meal 5 to cut carbs a bit earlier. So if you got something good I'd be happy to see it
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Old 05-30-2018, 04:10 AM   #134
andishehhank
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Join Date: Oct 2013
Location: LA
Posts: 182
Quote:
Originally Posted by Henke_prytz View Post
Sounds good! Where are you going? Yeah it seems to be working for me so I'm not gonna change anything in the near future haha. Garbanzos for breakfast, could you share a recipe for what you did since I've been thinking about moving my meal 5 to meal 1 instead and have eggs for meal 5 to cut carbs a bit earlier. So if you got something good I'd be happy to see it
Mashed garbanzo beans, crushed small tomatoes, grilled mushrooms, drizzle of olive oil, garlic pepper and salt, some oregano, some Parmesan cheese, with 2 pieces of sprouted wheat toast.

After that, a serving of protein powder and a piece of sourdough.

Then I had the lentils and couscous with 2 boiled eggs and some cottage cheese.

Then I just had some lentils and couscous again with the same toppings as breakfast and some peanuts and a block of pepper jack. I had one bite of leftover ground turkey but that's it.

Before bed I'll have whey protein again, and maybe something like fruit or nuts.
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Old 05-30-2018, 04:20 AM   #135
andishehhank
Bantamweight Member
 
Join Date: Oct 2013
Location: LA
Posts: 182
Oh and the trip got postponed like 3 weeks but its like Las Vegas and a few cities around it.

I live nearby in Los Angeles.

I was planning to go during my cruise so I can stick to scheduled workouts... so I'll keep blasting for a few more weeks.

Last edited by andishehhank; 05-30-2018 at 04:22 AM.
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Old 05-30-2018, 06:06 AM   #136
Henke_prytz
Bantamweight Member
 
Join Date: Nov 2016
Location: Barcelona
Posts: 241
Quote:
Originally Posted by andishehhank View Post
Mashed garbanzo beans, crushed small tomatoes, grilled mushrooms, drizzle of olive oil, garlic pepper and salt, some oregano, some Parmesan cheese, with 2 pieces of sprouted wheat toast.

After that, a serving of protein powder and a piece of sourdough.

Then I had the lentils and couscous with 2 boiled eggs and some cottage cheese.

Then I just had some lentils and couscous again with the same toppings as breakfast and some peanuts and a block of pepper jack. I had one bite of leftover ground turkey but that's it.

Before bed I'll have whey protein again, and maybe something like fruit or nuts.
Quote:
Originally Posted by andishehhank View Post
Oh and the trip got postponed like 3 weeks but its like Las Vegas and a few cities around it.

I live nearby in Los Angeles.

I was planning to go during my cruise so I can stick to scheduled workouts... so I'll keep blasting for a few more weeks.
That sounds really delicious I'm def gonna try that. Might be my weekend "treat" haha. Ok sounds like it's gonna be a cool trip! I've never been but I will def go in the future keep blasting away
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Old 05-30-2018, 06:14 AM   #137
Henke_prytz
Bantamweight Member
 
Join Date: Nov 2016
Location: Barcelona
Posts: 241
B3 Week 2 (Last 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

B3 Week 5 (This time)
Wide cable curls 11-20 rest-pause 50kgx6/3/3/12
o Stretch 35kgx60sec
1 arm Cable reverse curl 12-20 SS 15kgx16
o Stretch 40kgx60 sec
Close grip pulldowns 11-20 rest-pause 125kgx 7/4/4/15
WM Dante rows 20-30 SS 62,5x 26
1 arm Hammer rows 11-20 rest-pause 90kg x 6/4/2/12
o Hanging stretch 80kg x 60sec

Some good increases today and I'm feeling really strong mentally and physically. It seems as if a mid-blast break is a great idea No pain in the forearms this time on the cable curl so it must have been the squats a day or so prior to the last workout that aggravated it. The WM is really starting to be tough. Today I had to really push it I was done at rep 10 but I had to keep going so it's a good mental exercise to push through those sets. Things are moving along great this blast no pains or fatigue....nothing. I'm not as mentally exhausted after the workouts either. It's probably time to increase my stretches a bit. I've pushed the weight a bit to get to this point and now I'm gonna have to try to push the time. Have a good day guys.
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Old 05-30-2018, 06:35 AM   #138
Henke_prytz
Bantamweight Member
 
Join Date: Nov 2016
Location: Barcelona
Posts: 241
Week 5 Diet changes

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 550g 726 49,5 132 4
Veggies
Total Meal 726 49,5 132 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 550g 726 49,5 132 4
Veggies 50g - - -
Total Meal 726 49,5 132 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 4204,6 428,32 482,65 91,45
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Old 05-31-2018, 01:03 PM   #139
Henke_prytz
Bantamweight Member
 
Join Date: Nov 2016
Location: Barcelona
Posts: 241
C3 Week 3 (Last 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

C3 Week 3 (This time)

• Seated calf raises 10-12 105kgx10
• Single leg seated leg curl 15-30 RP 73kg x 10/5/2/17
o Stretch 40kgx70sec
• Front Squats 4-8 SS 140kgx4
• WM Leg press Close and low stance 20 SS 350kgx21
o Stretch 70 sec

Today was a good workout I went a bit too heavy on the front squat but I didn't wanna be in the under 3 plate group any longer so I thought I'd smash out a 3 plate front squat. I didn't get all that many reps but I'm ok with that for now The widow I use is also really heavy I put my feet at the bottom of the plate and push from there and it really hits the quads completely different, it will be brutal once the weight gets real heavy. A lot to finish now in school before graduation so it's gonna be a busy couple of weeks till everything is done. Have a good day guys.

Last edited by Henke_prytz; 05-31-2018 at 01:05 PM.
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Old 06-01-2018, 05:58 AM   #140
Henke_prytz
Bantamweight Member
 
Join Date: Nov 2016
Location: Barcelona
Posts: 241
Week 3 (Last 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

Week 5 (This time)
A1
• A Incline plate loaded press 11-15 rest-pause 115kgx 5/2/2/9 (+ 120x4/0/0 My first set)
• WM Pec Dec 20-30 SS 73kg x 26
o Stretch 35kg x 60 sec
• A Bb shoulder press 11-20 rest-pause 80kg x 6/1/4/11
• Seated db side raises 20-30 SS 20x26
o Stretch 25kgx 60 sec
• A Freedom rack RG bench presses 11-20 rest-pause x 100kg x 7/4/5/16
o Stretch 35kg x 60 sec

Today's workout was all over the place. I really wanted to do 3 plates on the incline so I made a big jump in weight but only managed 4 on my first RP then I couldn't even budge it. So I dropped to a more moderate increase in weight and tried again but was too fatigued to hit the rep range. So massive disappointment straight off the bat. Then I continued into my OH press and massively screwed that up as well. Since my gym is not the most equipped gym on the planet I use the freedom rack and pick the weight the pins. And the rack is too wide so the plates are touching the pins and today I had put the weights all the way in on the bar so they were locked against the pins. First RP I had the strength to push it up. Second RP the bar was completely stuck on the right-hand side so I used all my strength and got one rep. Third RP I loosened the weights so the had some room between the plate and the pin and got 4 reps. But at that point, the exercise was done. I didn't have any more to give. I should have tried for a 4th RP but I only thought about that 10 min after I was done with that exercise. RG went well and they actually felt light today which was nice. I should probably have waited to train until tomorrow since this was the 4th day in a row. But now it's weekend and I'm gonna rest and recover so I'm ready for Monday. Have a great weekend guys.
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Old 06-01-2018, 06:22 AM   #141
andishehhank
Bantamweight Member
 
Join Date: Oct 2013
Location: LA
Posts: 182
Keep going big guy.

Don't worry about the weight so much. Focus on the rep ranges.

Remember that you are losing weight a little so you need to be confident and really crush the weights.

Maybe you should try the lower rep range of 11-15 to get better neurological gains during this phase.

All in all you need to really get the mind pumped up. It sometimes needs a kicker to get it going.
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Old 06-01-2018, 08:40 AM   #142
Henke_prytz
Bantamweight Member
 
Join Date: Nov 2016
Location: Barcelona
Posts: 241
Quote:
Originally Posted by andishehhank View Post
Keep going big guy.

Don't worry about the weight so much. Focus on the rep ranges.

Remember that you are losing weight a little so you need to be confident and really crush the weights.

Maybe you should try the lower rep range of 11-15 to get better neurological gains during this phase.

All in all you need to really get the mind pumped up. It sometimes needs a kicker to get it going.
Cheers mate I needed a little encouragement today I'm just gonna keep pushing. Some days it's harder to get that mind going into that place where you need to go. And today was prob just one of those. Gotta get Cheers
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Old 06-06-2018, 03:11 AM   #143
Henke_prytz
Bantamweight Member
 
Join Date: Nov 2016
Location: Barcelona
Posts: 241
B1 (Last 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

B1 (This time) Week 6
Barbell EZ preacher curls 20-30 rest-pause 35kg x 11/8/3/22
o Stretch 35kg x60sec
Hammer curl 12-20 SS 32,5kgx13
o Stretch 40kg x60sec
Rack chins 11-20 rest-pause 80kg x 7/5/4/16
Dante rows 20-30 SS 65kg x 24
Deadlifts 4-8 9-12 220x3 180 x 12 +220x2
o Stretch 80kg x 60 sec

Today was a pretty good workout except for my heavy set on deads where I failed at 2 reps the first time around with 5 plates. I wasn't happy with that so I did another set where I really had to grind out 3 reps. So I did not beat the log on that set so I'll try again next time around. But it might be a nudge that it's cruise time cause it has been 6 weeks which is getting close to where I have done a cruise in the past. I know my body can do more than 4 reps with 5 plates so I'll start feeling for those feelings of when it's time to cruise. Oh and sorry for not posting this earlier but life and school stuff has been pretty hectic getting closer to graduation so I did this workout on Monday and I'm about to hit the gym now for my C1 workout. So let's do this!!!
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Old 06-06-2018, 03:31 AM   #144
andishehhank
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Join Date: Oct 2013
Location: LA
Posts: 182
Not a problem buddy.

The first set is not meant to be for hypertrophy, it's just a strength set.

Obvious to me is that it would look cool to be able to do 5 plates for your 8-12 rep set. So keep your eye on the 180 kg set until that reaches 220, or keep trying to add reps to your 220 set until you can get 8-12. I hope this helps.
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Old 06-06-2018, 05:08 AM   #145
Henke_prytz
Bantamweight Member
 
Join Date: Nov 2016
Location: Barcelona
Posts: 241
Quote:
Originally Posted by andishehhank View Post
Not a problem buddy.

The first set is not meant to be for hypertrophy, it's just a strength set.

Obvious to me is that it would look cool to be able to do 5 plates for your 8-12 rep set. So keep your eye on the 180 kg set until that reaches 220, or keep trying to add reps to your 220 set until you can get 8-12. I hope this helps.
You got it mate That's exactly what I'm doing. I'm doing 220 with 260kg x 6 in mind haha. And my 180 is going to become 220kgx 12. It's all about progressive overload
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Old 06-06-2018, 05:13 AM   #146
Henke_prytz
Bantamweight Member
 
Join Date: Nov 2016
Location: Barcelona
Posts: 241
C1 (Last time) Week 3
• Leg-press calf raises 10-12 280kg x 11
• High wide leg press SS 15-25 420kg x 20
o Stretch 40 kg x60 sec
• Leg press 6-10 20 SS 500kg x 10 400 x 21
o Stretch 60 sec

C1 (This time) Week 6
• Leg-press calf raises 10-12 280kg x 12
• High wide leg press SS 15-25 430kg x 20
o Stretch 40 kg x70 sec
• Leg press 6-10 20 SS 510kg x 10 410 x 20
o Stretch 70 sec

Today was a really tough workout. It shouldn't have been as tough as it was. But my body felt really heavy and I was dragging ass a bit. I still managed to get it done though but it makes me think that the cruise is closing in. It is getting warmer here too so that might have something to do with it because I was dripping after 10 min haha I'll keep at it for a bit longer and see what happens. Tomorrow is my last ever exam in chiro college which will be great to have that done so today it's study time Ok! Have a good day guys
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Old 06-08-2018, 06:21 AM   #147
Henke_prytz
Bantamweight Member
 
Join Date: Nov 2016
Location: Barcelona
Posts: 241
A2 Week 4 (Last time)
• Incline bb press 11-15 rest-pause 110kg x 6/2/2/10
• WM Pec Dec 20-30 SS 68x 28
o Stretch 35kgx 60 sec
• Machine OH press 11-20 rest-pause 85 x 10/4/2/16
• WM Seated db side raises 20-30 SS 20x 22
o Stretch 25x 60 sec
• EZ Dead skull crushers 20-30 rest-pause 55kg x 12/6/4/22
o Stretch 35kg x 60sec

A2 Week 6 (This time)
• Incline bb press 11-15 rest-pause 110kg x 6/3/2/11
• WM Pec Dec 20-30 SS 73x 25
o Stretch 35kgx 70 sec
• Machine OH press 11-20 rest-pause 90 x 8/4/3/15
• WM Seated db side raises 20-30 SS 20x 27
o Stretch 30x 70 sec
• EZ Dead skull crushers 20-30 rest-pause 55kg x 13/6/4/23
o Stretch 35kg x 70sec

Today's workout felt better than the last workout I did. I had more energy and I didn't feel as drained. I do still think it's time to start thinking about that cruise. But I know that in the next couple of weeks my schedule won't allow for a proper blast. Since I'm graduating in about 4 weeks. I will have family over from Sweden and New Zealand to celebrate and I'm going traveling for a bit too. So for me to start a new blast will not be a smart move since I will miss workouts and food won't be perfect, which I really prefer during a blast. So I'm going to try and time it so that I can take my 2 weeks around this time to allow my body and mind to rest up while enjoying the feeling of being done I'll see what happens next week. I might try and push through that week too. And I decided to skip my last workout this week to try and get my body through next week. Have a good weekend guys.
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Old 06-12-2018, 12:32 PM   #148
Henke_prytz
Bantamweight Member
 
Join Date: Nov 2016
Location: Barcelona
Posts: 241
This weeks diet changes. Brought my lentil meals down to 500g and that's pretty much all I did. I also started doing cardio every day now. I'm doing 20 min every day at a relaxed tempo. I will probably take this week off. My body has been telling me for a while that it's time for a cruise as you guys know (I don't shut up about it ) But now it's happening. This week off and next week I'm in Sweden for my grandmothers funeral so I won't be sticking to normal routine. But I will get to the gym a few times and just do my cruise workouts. Then in the next couple of weeks I'll go whenever it fits my schedule. But the next few weeks are going to be packed due to graduation and a few trips. We are going to Valencia right before graduation as well So I won't have too many updates for you guys but once all of this settles I'll get back to it doing DC


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 500g 660 45 120 3,6
Veggies
Total Meal 660 45 120 3,6

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 500g 660 45 120 3,6
Veggies 50g - - -
Total Meal 660 45 120 3,6

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 4072,6 419,32 458,65 90,65
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