It just blows up and it feels different

[KenshinH]

Nice chest session man. You must be a F&SF fan

[Susuwatari]

Only 4 sets of presses today my good sir?

Hmm, i think ill skip the 48fps, i dont think ill like it.

btw, got 100kr in a customermail from mmsports + Craze was on sale så put an order on it...:-O

[NaotoDate]

Nice chest session man. You must be a F&SF fan

Thanks, I felt kinda weak though, so it's time to go light for a while. Yeah, F and SF is cool, but I watch pretty much
everything that looks interesting.

Only 4 sets of presses today my good sir?

Hmm, i think ill skip the 48fps, i dont think ill like it.

btw, got 100kr in a customermail from mmsports + Craze was on sale så put an order on it...:-O

I'm going to decrease the weights, add more sets and cut the resting time. To much work right know... :-/

Nice, I really hope that you get something out of Craze.


Chest (strength) and shoulders

Bench press
105 kg (231,5 lbs) x 5
105 kg (231,5 lbs) x 5
105 kg (231,5 lbs) x 5
105 kg (231,5 lbs) x 5
105 kg (231,5 lbs) x 5

Incline dumbbell press
42,5 kg (93,7 lbs) x 5
42,5 kg (93,7 lbs) x 5
42,5 kg (93,7 lbs) x 5
42,5 kg (93,7 lbs) x 5
42,5 kg (93,7 lbs) x 5


Seated dumbbell lateral raise
15 kg (33,1 lbs) x 12
15 kg (33,1 lbs) x 12
15 kg (33,1 lbs) x 10
15 kg (33,1 lbs) x 10

Different gym, different feeling. But it's only temporary during christmas and new years eve.

Time for food and then work.

[NaotoDate]

Back (pump day)

Barbell row
90 kg (198,4 lbs) x 10
90 kg (198,4 lbs) x 10
90 kg (198,4 lbs) x 10

Seated cable row (V-handle)
75 kg (165,3 lbs) x 10
82 kg (180,8 lbs) x 10
82 kg (180,8 lbs) x 10

Lat pulldown behind neck (straight bar, wide grip)
75 kg (165,3 lbs) x 10
82 kg (180,8 lbs) x 10
75 kg (165,3 lbs) x 10

Lat pulldown to chest (V-handle)
68 kg (149,9 lbs) x 10
61 kg (134,5 lbs) x 10
61 kg (134,5 lbs) x 10

I'm uncomfortable in this so called gym. Too fancy for me.

[Susuwatari]

I'm uncomfortable in this so called gym. Too fancy for me.

I know the feeling, this is why i always go back to the old place after iv visited another place.

[NaotoDate]

I know the feeling, this is why i always go back to the old place after iv visited another place.

My ordinary gym opens again tomorrow. Then it's closed on New Years day, so that'll be the last (?) time I have to visit this gym,
which is more like a catwalk for stylish fitness clothing lines.


Quads

Front squats
70 kg (154,3 lbs) x 10
70 kg (154,3 lbs) x 10
70 kg (154,3 lbs) x 10
70 kg (154,3 lbs) x 10
60 kg (132,3 lbs) x 10
60 kg (132,3 lbs) x 10

A quickie. Just in & out. :-P

[Susuwatari]

I want to do front squats but i think i have to start with some kind of stretch. My body falls forward when i try. Im going to search le internet to see if i can find a solution.

ps, iv started my journal.

[KenshinH]

My ordinary gym opens again tomorrow. Then it's closed on New Years day, so that'll be the last (?) time I have to visit this gym,
which is more like a catwalk for stylish fitness clothing lines.


Quads

Front squats
70 kg (154,3 lbs) x 10
70 kg (154,3 lbs) x 10
70 kg (154,3 lbs) x 10
70 kg (154,3 lbs) x 10
60 kg (132,3 lbs) x 10
60 kg (132,3 lbs) x 10

A quickie. Just in & out. :-P

Good job with the front squats man. Hope you had a good Christmas!

I want to do front squats but i think i have to start with some kind of stretch. My body falls forward when i try. Im going to search le internet to see if i can find a solution.

ps, iv started my journal.

You really have to keep your elbows high regardless of the grip you're using - clean or cross-arm. That should help keep the chest up and prevent the forward lean from going too far.

[NaotoDate]

I want to do front squats but i think i have to start with some kind of stretch. My body falls forward when i try. Im going to search le internet to see if i can find a solution.

ps, iv started my journal.

I believe it's a matter of keeping the weight in line with your body so to speak. I have the bar really close to my throat and as high as possible over my shoulders.
And like KenshinH says, it's crucial that you keep your elbows as high as you can while you squat. I lose alot of power and form if the bar starts sliding down towards my arms.
I use a 'cross arms grip', and the closer my elbows are to each other, the tighter and better feeling I get. Go very light to begin with, and add more resistance when you're ready.

I'm afraid that squats, front or ordinary, will always be more or less uncomfortable.

Good job with the front squats man. Hope you had a good Christmas!

You really have to keep your elbows high regardless of the grip you're using - clean or cross-arm. That should help keep the chest up and prevent the forward lean from going too far.

Thank you! The Christmas holidays were ok, alot of work but also some quality time with the family.


Hams & calves

Stiff deadlift
100 kg (220,5 lbs) x 8
100 kg (220,5 lbs) x 8
100 kg (220,5 lbs) x 8
100 kg (220,5 lbs) x 8

Leg curl
10 plates x 8
10 plates x 8
10 plates x 8
10 plates x 8


Standing calf raises
115 kg (253,5 lbs) x 10
115 kg (253,5 lbs) x 10
115 kg (253,5 lbs) x 10
110 kg (242,5 lbs) x 10
100 kg (220,5 lbs) x 10

Not much to say about this. It was nice to be back in my gym.

Chest (pump) and back (strength) tomorrow before work.

[Susuwatari]

@KenshinH, Thanks for the advice, ill try with light weights next time.


[quote]Not much to say about this. It was nice to be back in my gym.[quote/]
"Away is good but home is best!"

Mixing pump and strength now?

[NaotoDate]

Mixing pump and strength now?

I'm doing all kinds of crazy stuff at the moment. And I blame work for that!


Chest (pump) & back (strength)

Bench press
90 kg (198,4 lbs) x 10
90 kg (198,4 lbs) x 10
90 kg (198,4 lbs) x 10
90 kg (198,4 lbs) x 10

Incline dumbbell press
30 kg (66,1 lbs) x 10
30 kg (66,1 lbs) x 10
30 kg (66,1 lbs) x 10
30 kg (66,1 lbs) x 10

Cable cross
35 kg (77,2 lbs) x 10
35 kg (77,2 lbs) x 10
35 kg (77,2 lbs) x 10
35 kg (77,2 lbs) x 10


Barbell row
105 kg (231,5 lbs) x 5
105 kg (231,5 lbs) x 5
105 kg (231,5 lbs) x 5
105 kg (231,5 lbs) x 5

Seated cable row (V-handle)
100 kg (220,5 lbs) x 5
100 kg (220,5 lbs) x 5
100 kg (220,5 lbs) x 5
100 kg (220,5 lbs) x 5

Lat pulldown behind neck (straight bar, wide grip)
80 kg (176,4 lbs) x 5
80 kg (176,4 lbs) x 5
80 kg (176,4 lbs) x 5
80 kg (176,4 lbs) x 5

Lat pulldown to chest (V-handle)
70 kg (154,3 lbs) x 5
70 kg (154,3 lbs) x 5
70 kg (154,3 lbs) x 5
70 kg (154,3 lbs) x 5

Light and easy. Perhaps a bit too easy on the incline dumbbells, but that's ok for now.

If I have some sort of energy tomorrow, after I wake up, I'll do some shoulders and calves.

Work in a few hours.

[KenshinH]

@KenshinH, Thanks for the advice, ill try with light weights next time.

Not much to say about this. It was nice to be back in my gym.

"Away is good but home is best!"

Mixing pump and strength now?

Greens

I'm doing all kinds of crazy stuff at the moment. And I blame work for that!

You too

Nice easy workout bro. I had one this morning as well.

[NaotoDate]

Greens

You too

Nice easy workout bro. I had one this morning as well.

Yeah, felt good, thanks pal.


Woke up after a night of work, and was off to say the least. But hey, nothing's perfect, you have to keep going.
Took 2 scoops of Craze on an empty stomach, and it hit very well. I was ready to blast the shoulders.




Shoulders & calves

Standing barbell military press
50 kg (110,2 lbs) x 8
50 kg (110,2 lbs) x 8
50 kg (110,2 lbs) x 8
50 kg (110,2 lbs) x 8
50 kg (110,2 lbs) x 8

Seated dumbbell lateral raise
15 kg (33,1 lbs) x 8
17,5 kg (38,6 lbs) x 8
17,5 kg (38,6 lbs) x 8
17,5 kg (38,6 lbs) x 8
15 kg (33,1 lbs) x 8


Standing calf raises
115 kg (253,5 lbs) x 10
115 kg (253,5 lbs) x 10
115 kg (253,5 lbs) x 10

The gym was about to close when it was time for calves, but I managed to do 3 sets. Better than nothing.

Work to night, tomorrow night and on New Year's eve. Back in the gym on tuesday.

[Susuwatari]

Haha! Nice video!


What do you think about the standing overhead press? i love it, i think it kills the shoulders in a much better way compared to dumbbells on a bench.

[Susuwatari]

Happy New Year buddy! May 2013 be the best workout-year so far!

[NaotoDate]

Haha! Nice video!


What do you think about the standing overhead press? i love it, i think it kills the shoulders in a much better way compared to dumbbells on a bench.

Me too. And I don't need that much weight either. It's a great exercise once you find the right groove.

I wish you the best during 2013.


Chest (strength)

Bench press
105 kg (231,5 lbs) x 5
105 kg (231,5 lbs) x 5
105 kg (231,5 lbs) x 5
105 kg (231,5 lbs) x 5
105 kg (231,5 lbs) x 5
105 kg (231,5 lbs) x 5

Incline dumbbell press
42,5 kg (93,7 lbs) x 5
42,5 kg (93,7 lbs) x 5
42,5 kg (93,7 lbs) x 5
42,5 kg (93,7 lbs) x 5
42,5 kg (93,7 lbs) x 5
42,5 kg (93,7 lbs) x 5

Dumbbell flyes
20 kg (44,1 lbs) x 5
25 kg (55,1 lbs) x 5
25 kg (55,1 lbs) x 5
25 kg (55,1 lbs) x 5
25 kg (55,1 lbs) x 5
25 kg (55,1 lbs) x 5

Time to amp up and get serious about this.

Pump day for back tomorrow after work.

[Susuwatari]

Taking it up a notch with lots of sets, yeaaah buddy!

[NaotoDate]

Taking it up a notch with lots of sets, yeaaah buddy!

D*mn straight, son. Keeping failure at a distance and cutting down the resting time between sets is the way to go 2013.

Back (pump)

Barbell row
90 kg (198,4 lbs) x 10
90 kg (198,4 lbs) x 10
90 kg (198,4 lbs) x 10
90 kg (198,4 lbs) x 10
90 kg (198,4 lbs) x 10
90 kg (198,4 lbs) x 10

Seated cable row (V-handle)
90 kg (198,4 lbs) x 10
90 kg (198,4 lbs) x 10
90 kg (198,4 lbs) x 10
90 kg (198,4 lbs) x 10
90 kg (198,4 lbs) x 10
90 kg (198,4 lbs) x 10

Lat pulldown behind neck (straight bar, wide grip)
70 kg (154,3 lbs) x 10
60 kg (132,3 lbs) x 10
50 kg (110,2 lbs) x 10
50 kg (110,2 lbs) x 10
50 kg (110,2 lbs) x 10
50 kg (110,2 lbs) x 10

Slept about 2 hours tonight, no kidding. I've been on the grave yard shift during the holidays, and
when it was time to go to bed yesterday, the body just said NO. Feel asleep around 03:30 AM
and the alarm woke me up at 05:30 AM.

And, of course, I got overtime at work. Drove home and got me some quality hours in bed before
it was time to hit the gym.

A solid workout with a good pace. And, once again, saved by Craze.

[Susuwatari]

Same here, maybe 3hours of sleep and then off to work 5:30. Iv found the perfect dosage of Craze. 1 (big) scoop and 2 small sugarfree redbull. 1,5 scoop was actually a bit too much for me.

[NaotoDate]

S: I'm slowly increasing my tolerance to Craze *sad face* but that's how this works. Ordered Jack3d a couple of days ago
and will give it a try. If the chemicals stop working, change 'em! ;-) On a more serious note; I know that the best thing
is to have a break from the PWO's.


Hams & calves

Stiff deadlift
100 kg (220,5 lbs) x 8
100 kg (220,5 lbs) x 8
100 kg (220,5 lbs) x 8
100 kg (220,5 lbs) x 8

Leg curl
11 plates x 8
11 plates x 8
10 plates x 8
10 plates x 8


Standing calf raises
115 kg (253,5 lbs) x 10
115 kg (253,5 lbs) x 10
115 kg (253,5 lbs) x 10
90 kg (198,4 lbs) x 10

Had all kinds of soreness in the glutes, lower back and hams from yesterdays session.
Still tired today, but it's not strange considering the lack of sleep lately.

[Susuwatari]

Yeah i guess 1 can of Craze is enough and then a break. I think the new jack3d micro? is mostly pump, but i hope you like it anyway.

Legday for me tomorrow, will probably feel todays deadlift then...

btw, i dont get notifications from my subscribtions on this board, do you get them (if you have any) ?

[AD1984]

Good workouts! Nice to see you're still going strong despite the hectic work schedule.

Have you tried ECA? I'm not a fan of pre-workouts, it's a very artificial pump up feeling to me, but I do love my ephedrine and coffee before a workout.

[NaotoDate]

Yeah i guess 1 can of Craze is enough and then a break. I think the new jack3d micro? is mostly pump, but i hope you like it anyway.

Legday for me tomorrow, will probably feel todays deadlift then...

btw, i dont get notifications from my subscribtions on this board, do you get them (if you have any) ?

Yeah, it's micro. Took 2 scoops today, but didn't feel anything. The taste was way better than grape Craze though.
I'll give it a new try later.

Nope, I don't get any sort of notification either.

Good workouts! Nice to see you're still going strong despite the hectic work schedule.

Have you tried ECA? I'm not a fan of pre-workouts, it's a very artificial pump up feeling to me, but I do love my ephedrine and coffee before a workout.

Thanks. Usually when I work alot I'm even more determined to do my best and hit the gym whenever I have time.

You mean the ephedrine/caffeine/aspirin stack? Nope, but I do like my caffeine pills. For me, it's the best PWO out there. I don't drink coffee
and almost never buy diet coke, so I get a good effect out of it.


Chest (pump)

Bench press
90 kg (198,4 lbs) x 10
90 kg (198,4 lbs) x 10
90 kg (198,4 lbs) x 10
90 kg (198,4 lbs) x 10
80 kg (176,4 lbs) x 10
80 kg (176,4 lbs) x 10

Incline dumbbell press
30 kg (66,1 lbs) x 10
30 kg (66,1 lbs) x 10
30 kg (66,1 lbs) x 10
30 kg (66,1 lbs) x 10
30 kg (66,1 lbs) x 10
30 kg (66,1 lbs) x 10

Cable cross
35 kg (77,2 lbs) x 10
35 kg (77,2 lbs) x 10
35 kg (77,2 lbs) x 10
30 kg (66,1 lbs) x 10
30 kg (66,1 lbs) x 10
30 kg (66,1 lbs) x 10

I hurt myself today, to see if I still feel. I focus on the pain, the only thing that's real.

or

R.I.P. my dear pecs.

DOMS from last chest workout. Not the best thing to have when you're going for 18 sets. A gruesome but at the same time
uplifting feeling.

Later this evening I'll go to the cinema and watch Life of Pi.

[Susuwatari]

Johnny Cash aproves of this workout! Good job!

Im going to watch Life of pi soon, i hope its as good as i think.

[NaotoDate]

Johnny Cash aproves of this workout! Good job!

Im going to watch Life of pi soon, i hope its as good as i think.

Thanks dude. I'm kind of sore right now, not sure if it's that sort of soreness you want to have... The plan is to hit shoulders
and quads. I'll just have to see if the body can accept military press or not.

Life of Pi was visually beautiful and the 3D was actually tastefully used. The cgi was outstanding. A humble story that kept me
interested and entertained. I believe you'll like it.

[NaotoDate]

Quads & shoulders

Front squats
50 kg (110,2 lbs) x 8
55 kg (121,3 lbs) x 8
55 kg (121,3 lbs) x 8
55 kg (121,3 lbs) x 8
55 kg (121,3 lbs) x 8
55 kg (121,3 lbs) x 8
55 kg (121,3 lbs) x 8
55 kg (121,3 lbs) x 8


Standing barbell military press
50 kg (110,2 lbs) x 8
50 kg (110,2 lbs) x 8
50 kg (110,2 lbs) x 8
50 kg (110,2 lbs) x 8

Seated dumbbell lateral raise
17,5 kg (38,6 lbs) x 8
17,5 kg (38,6 lbs) x 8
17,5 kg (38,6 lbs) x 8
15 kg (33,1 lbs) x 8
15 kg (33,1 lbs) x 8
15 kg (33,1 lbs) x 8

My right knee started to whine, had to go light and easy on the front squats. Compensated the light weight with
a good pace.

Surprisingly, the pecs and the area around my shoulders were fine. All in all I'm satisfied with this workout.

[Susuwatari]

hehe, im also sore today, started with frontsquats yesterday, only 40kg in 3 sets but it feels alot today.

Maybe you should try knee straps or just some simple knee support? I use some cheap ones (Soc från stadium) and they actually help my knees, keep them warm.

Anyway, loading up with a Monster Low-carb and a scoop of Craze atm, time to hit the weights!

[NaotoDate]

hehe, im also sore today, started with frontsquats yesterday, only 40kg in 3 sets but it feels alot today.

Maybe you should try knee straps or just some simple knee support? I use some cheap ones (Soc från stadium) and they actually help my knees, keep them warm.

Anyway, loading up with a Monster Low-carb and a scoop of Craze atm, time to hit the weights!

That's not a bad idea, haven't tried knee straps/supports.

Chest (strength) & back (strength)

Bench press
105 kg (231,5 lbs) x 5
105 kg (231,5 lbs) x 5
105 kg (231,5 lbs) x 5
105 kg (231,5 lbs) x 5
105 kg (231,5 lbs) x 5
105 kg (231,5 lbs) x 5

Incline dumbbell press
45 kg (99,2 lbs) x 5
45 kg (99,2 lbs) x 5
40 kg (88,2 lbs) x 5
40 kg (88,2 lbs) x 5
40 kg (88,2 lbs) x 5
40 kg (88,2 lbs) x 5

Dumbbell flyes
25 kg (55,1 lbs) x 5
25 kg (55,1 lbs) x 5
25 kg (55,1 lbs) x 5
25 kg (55,1 lbs) x 5
25 kg (55,1 lbs) x 5
25 kg (55,1 lbs) x 5


Barbell row
105 kg (231,5 lbs) x 5
105 kg (231,5 lbs) x 5
105 kg (231,5 lbs) x 5
105 kg (231,5 lbs) x 5
105 kg (231,5 lbs) x 5
105 kg (231,5 lbs) x 5

Seated cable row (V-handle)
100 kg (220,5 lbs) x 5
100 kg (220,5 lbs) x 5
100 kg (220,5 lbs) x 5
100 kg (220,5 lbs) x 5
100 kg (220,5 lbs) x 5
100 kg (220,5 lbs) x 5

Lat pulldown to chest (V-handle)
70 kg (154,3 lbs) x 5
70 kg (154,3 lbs) x 5
70 kg (154,3 lbs) x 5
70 kg (154,3 lbs) x 5
70 kg (154,3 lbs) x 5
70 kg (154,3 lbs) x 5

Went to the cinema yesterday and saw Argo. Great movie, liked it alot. I believe Ben Affleck tried too hard with The Town. This time he almost nailed it.

[Susuwatari]

Good volume today, how is your recovery with this volume and more days of workout than with the powerpump?

[NaotoDate]

Yo, brother. I'm recovering surprisingly fast considering the amount of weight I'm moving. But that's in line with my plan. You've probably
already noticed that the weight is a bit lighter compared with the original power/pump schedule.

If I may guess, each set is everything from 3 to as much as 10 reps from fail on my heavy days. And that is with shorter rest time between sets.

This means *speaks with Professor Calculus's voice* that I do more work (total volume) on less time.
I'll give it a try, and as long as my body can accept the pase this will continue to the summer. Then it's evaluation time.

Shoulders and calves tomorrow.

I'm hungry. The golden arches awaits me.