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Old 05-18-2018, 11:06 AM   #126
Henke_prytz
Bantamweight Member
 
Join Date: Nov 2016
Location: Barcelona
Posts: 215
B1 (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

B1 (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!!!
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Old Yesterday, 05:54 AM   #127
Henke_prytz
Bantamweight Member
 
Join Date: Nov 2016
Location: Barcelona
Posts: 215
A2 Week 1 (This 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 (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

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.
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Old Yesterday, 06:06 AM   #128
Henke_prytz
Bantamweight Member
 
Join Date: Nov 2016
Location: Barcelona
Posts: 215
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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