It just blows up and it feels different

[NaotoDate]

Seated dumbbell shoulder press
35 kg (77,2 lbs) x 13
32,5 kg (71,7 lbs) x 14
32,5 kg (71,7 lbs) x 13
32,5 kg (71,7 lbs) x 11
30 kg (66,1 lbs) x 11

Seated dumbbell lateral raise
15 kg (33,1 lbs) x 17
15 kg (33,1 lbs) x 15
15 kg (33,1 lbs) x 13
15 kg (33,1 lbs) x 11
12,5 kg (27,6 lbs) x 13

Seated dumbbell rear delt raise
7,5 kg (16,5 lbs) x 15
7,5 kg (16,5 lbs) x 13
7,5 kg (16,5 lbs) x 10
5 kg (11 lbs) x 15
5 kg (11 lbs) x 14
5 kg (11 lbs) x 13




Squats
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

[NaotoDate]

Lat pulldown behind neck (straight bar, wide grip)
85 kg (187,4 lbs) x 12
80 kg (176,4 lbs) x 14
80 kg (176,4 lbs) x 12
75 kg (165,3 lbs) x 15
75 kg (165,3 lbs) x 12

Lat pulldown to chest (V-handle)
70 kg (154,3 lbs) x 15
70 kg (154,3 lbs) x 14
70 kg (154,3 lbs) x 12
70 kg (154,3 lbs) x 10
70 kg (154,3 lbs) x 9

Seated cable row (V-handle)
80 kg (176,4 lbs) x 14
80 kg (176,4 lbs) x 13
80 kg (176,4 lbs) x 11
80 kg (176,4 lbs) x 10

Dumbbell bent-over row
40 kg (88,2 lbs) x 10
40 kg (88,2 lbs) x 10

[NaotoDate]

Bench press
95 kg (209,4 lbs) x 16
95 kg (209,4 lbs) x 12
95 kg (209,4 lbs) x 11
95 kg (209,4 lbs) x 9

Incline dumbbell press
32,5 kg (71,7 lbs) x 15
32,5 kg (71,7 lbs) x 13
32,5 kg (71,7 lbs) x 10
30 kg (66,1 lbs) x 11

Dumbbell flyes
17,5 kg (38,6 lbs) x 16
17,5 kg (38,6 lbs) x 15
17,5 kg (38,6 lbs) x 14
17,5 kg (38,6 lbs) x 15

Cable crossovers
35 kg (77,2 lbs) x 16
35 kg (77,2 lbs) x 12
30 kg (66,1 lbs) x 13
30 kg (66,1 lbs) x 13

[NaotoDate]

Seated dumbbell shoulder press
35 kg (77,2 lbs) x 14
35 kg (77,2 lbs) x 12
32,5 kg (71,7 lbs) x 13
32,5 kg (71,7 lbs) x 11

Seated dumbbell lateral raise
17,5 kg (38,6 lbs) x 14
15 kg (33,1 lbs) x 15
15 kg (33,1 lbs) x 14
15 kg (33,1 lbs) x 13

Seated dumbbell rear delt raise
7,5 kg (16,5 lbs) x 15
7,5 kg (16,5 lbs) x 13
7,5 kg (16,5 lbs) x 12
7,5 kg (16,5 lbs) x 10

Did legs a couple of days ago, and it was more or less a disaster. Lack of sleep makes a man weak.

But let's forget about that and look forward. Todays workout was a real blast.

[NaotoDate]

Lat pulldown behind neck (straight bar, wide grip)
85 kg (187,4 lbs) x 14
80 kg (176,4 lbs) x 15
80 kg (176,4 lbs) x 13
80 kg (176,4 lbs) x 10

Lat pulldown to chest (V-handle)
75 kg (165,3 lbs) x 15
75 kg (165,3 lbs) x 12
75 kg (165,3 lbs) x 10
70 kg (154,3 lbs) x 10

Seated cable row (V-handle)
80 kg (176,4 lbs) x 15
80 kg (176,4 lbs) x 14
80 kg (176,4 lbs) x 12
80 kg (176,4 lbs) x 11

Overtime at work. About 5 hours of interrupted sleep because some neighbour has
a serious "drilling holes in the walls" fetish.

Time to go to work.

[Susuwatari]

Good job considering..Is it only le pump le pass now?

[NaotoDate]

S: Oui. Le pump the whole summer.




Bench press
97,5 kg (215 lbs) x 14+1
97,5 kg (215 lbs) x 12
97,5 kg (215 lbs) x 10
95 kg (209,4 lbs) x 9

Incline dumbbell press
32,5 kg (71,7 lbs) x 15
32,5 kg (71,7 lbs) x 13
32,5 kg (71,7 lbs) x 11
30 kg (66,1 lbs) x 13

Dumbbell flyes
20 kg (44,1 lbs) x 14
20 kg (44,1 lbs) x 13
20 kg (44,1 lbs) x 13
20 kg (44,1 lbs) x 14

My training buddy, Aron, and I decided to compete in the last exercise. I did 1 more rep than him the first and last set.
Goddamn, he's getting stronger...

Why, hello there.

[Susuwatari]

Hehe, that song is so bad...But who cares, right? ;-)


Aron=Le Ciderman? If so you need more cider!

btw, have you seen Lawless? Saw it yesterday, really good? I like Tom Hardy!

[NaotoDate]

Have to fully concentrate on the video, so I have the sound muted...

Yeah, Aron is The Cider Man. Maybe it's time to change his nickname to The Kvarg Man. He's currently eating
2 kg of kvarg per day. I sh-t you not.

No, haven't seen that flick. It has honestly passed me by, have to look it up. Hardy is good. First time I heard of him
was when I saw Inception.

I'm going to see After Earth next week, even though the reviews says it's pretty much a pile of garbage.

[NaotoDate]

Standing calf raises
90 kg (198,4 lbs) x 18
90 kg (198,4 lbs) x 15
90 kg (198,4 lbs) x 13
90 kg (198,4 lbs) x 12
90 kg (198,4 lbs) x 10

Squats
80 kg (176,4 lbs) x 5
85 kg (187,4 lbs) x 5
85 kg (187,4 lbs) x 5
85 kg (187,4 lbs) x 5
85 kg (187,4 lbs) x 5

Leg curl
10 plates x 15
10 plates x 10
9 plates x 11
9 plates x 9
9 plates x 8

[NaotoDate]

Seated dumbbell shoulder press
35 kg (77,2 lbs) x 15
35 kg (77,2 lbs) x 13
35 kg (77,2 lbs) x 10
35 kg (77,2 lbs) x 9

Seated dumbbell lateral raise
17,5 kg (38,6 lbs) x 14
17,5 kg (38,6 lbs) x 11
17,5 kg (38,6 lbs) x 10
17,5 kg (38,6 lbs) x 9

Seated dumbbell rear delt raise
7,5 kg (16,5 lbs) x 16
7,5 kg (16,5 lbs) x 13
7,5 kg (16,5 lbs) x 12
7,5 kg (16,5 lbs) x 10

Even though I did 15 reps the first set of shoulder presses, it felt kind of heavy. The goal was to
do 4 sets with the same weight in every exercise, which I did.

Old news, but the trailer for The Hobbit 2 is now available. Looks good.

[Susuwatari]

Yup, the Hobbit part 2 looks nice.

[NaotoDate]

Lat pulldown behind neck (straight bar, wide grip)
85 kg (187,4 lbs) x 14
85 kg (187,4 lbs) x 11
80 kg (176,4 lbs) x 13
80 kg (176,4 lbs) x 11

Lat pulldown to chest (V-handle)
75 kg (165,3 lbs) x 16
75 kg (165,3 lbs) x 12
75 kg (165,3 lbs) x 11
75 kg (165,3 lbs) x 9

Seated cable row (V-handle)
85 kg (187,4 lbs) x 14
85 kg (187,4 lbs) x 12
85 kg (187,4 lbs) x 11
85 kg (187,4 lbs) x 10

[NaotoDate]

Standing calf raises
95 kg (209,4 lbs) x 18
95 kg (209,4 lbs) x 16
95 kg (209,4 lbs) x 14
95 kg (209,4 lbs) x 11

Squats
90 kg (198,4 lbs) x 5
90 kg (198,4 lbs) x 5
90 kg (198,4 lbs) x 5
90 kg (198,4 lbs) x 5

Leg curl
14 plates x 5
12 plates x 5
12 plates x 5
12 plates x 5

[NaotoDate]

Bench press
97,5 kg (215 lbs) x 14
97,5 kg (215 lbs) x 11
97,5 kg (215 lbs) x 8
97,5 kg (215 lbs) x 6

Incline dumbbell press
32,5 kg (71,7 lbs) x 16
32,5 kg (71,7 lbs) x 12
32,5 kg (71,7 lbs) x 10
32,5 kg (71,7 lbs) x 8

Dumbbell flyes
20 kg (44,1 lbs) x 14
20 kg (44,1 lbs) x 11
20 kg (44,1 lbs) x 9
20 kg (44,1 lbs) x 8

Going to do a 8-9 weeks diet to get rid of my big waist. I'll measure the waist and check the morning weight tomorrow.

[NaotoDate]

Seated dumbbell shoulder press
35 kg (77,2 lbs) x 12
35 kg (77,2 lbs) x 11
35 kg (77,2 lbs) x 10
40 kg (88,2 lbs) x 3
40 kg (88,2 lbs) x 3

Seated dumbbell lateral raise
17,5 kg (38,6 lbs) x 14
17,5 kg (38,6 lbs) x 12
17,5 kg (38,6 lbs) x 10
22,5 kg (49,6 lbs) x 3
22,5 kg (49,6 lbs) x 3

Seated dumbbell rear delt raise
7,5 kg (16,5 lbs) x 18
7,5 kg (16,5 lbs) x 15
7,5 kg (16,5 lbs) x 12
12,5 kg (27,6 lbs) x 4
12,5 kg (27,6 lbs) x 4

Diet day 1. Had the most incredible soreness in the pecs. The shoulder presses were painful,
felt like the pecs almost ripped apart. It's not the best thing to do shoulders the day after chest, but
the gym will be closed on friday and saturday, so I have to do it like this. Don't like it at all though.

Morning weight today: 108 kg (238,1 lbs)
Waist measurement: 91 cm (35,8 inches)

Food wise it'll be basic stuff. Pasta with vegetables and ham or turkey. Quark with oatmeal and raisins.
A couple of boiled eggs. Post training will be one banana and a 100% whey drink.

I have no specific weight goal. When the waist looks tight and I have visible veins on my arms I'm satisfied.
My guess is that it'll take about 2 months.

I'll do 3 pump sets and 2 power sets in each exercise. But I think I'll stick to high reps for calves and 5 reps
for hams and quads.

This will be easy.

[NaotoDate]

Lat pulldown behind neck (straight bar, wide grip)
85 kg (187,4 lbs) x 10
70 kg (154,3 lbs) x 16
70 kg (154,3 lbs) x 15
90 kg (198,4 lbs) x 4
90 kg (198,4 lbs) x 3

Lat pulldown to chest (V-handle)
70 kg (154,3 lbs) x 15
70 kg (154,3 lbs) x 12
70 kg (154,3 lbs) x 10
90 kg (198,4 lbs) x 4
90 kg (198,4 lbs) x 4

Seated cable row (V-handle)
85 kg (187,4 lbs) x 15
85 kg (187,4 lbs) x 13
85 kg (187,4 lbs) x 10
105 kg (231,5 lbs) x 4
105 kg (231,5 lbs) x 4

Diet day 2. Morning weight 110,5 kg (243,6 lbs). I weighed more today, but the first weigh-in doesn't say anything.
It's a question of water intake the day before, bowel movement and so on.

Anyhow, still sore as a mofo in the pec department. I could barely complete the lat pulldowns. So far I like the pump/power split.
3 days of rest and work all weekend. Chest training on monday.

RIP Mr Gandolfini.

[Susuwatari]

Diet?! oh myyy! ;-)

Hey, for carbs, färskpotatis!!! You can eat ****loads of that stuff (60kcal per 100g). I actually got a bit sad about James Gandolfini, what a great actor he was :/

[NaotoDate]

S: oh yes, färskpotatis is awesome!



Bench press
97,5 kg (215 lbs) x 15
97,5 kg (215 lbs) x 11+1
107,5 kg (237 lbs) x 4
107,5 kg (237 lbs) x 4

Incline dumbbell press
35 kg (77,2 lbs) x 15
35 kg (77,2 lbs) x 12
40 kg (88,2 lbs) x 4
40 kg (88,2 lbs) x 4

Dumbbell flyes
20 kg (44,1 lbs) x 12
20 kg (44,1 lbs) x 14
25 kg (55,1 lbs) x 4
25 kg (55,1 lbs) x 5

The heat in the gym is almost unbearable, and it doesn't really help that they've opened the front and back door.
This will be a hot 'n sweaty summer, I tell you.

[NaotoDate]

Seated dumbbell shoulder press
35 kg (77,2 lbs) x 13
35 kg (77,2 lbs) x 11
40 kg (88,2 lbs) x 4
40 kg (88,2 lbs) x 4

Seated dumbbell lateral raise
17,5 kg (38,6 lbs) x 15
17,5 kg (38,6 lbs) x 13
22,5 kg (49,6 lbs) x 4
22,5 kg (49,6 lbs) x 4

Seated dumbbell rear delt raise
10 kg (22 lbs) x 15
10 kg (22 lbs) x 13
12,5 kg (27,6 lbs) x 5
12,5 kg (27,6 lbs) x 5




Leg curl
13 plates x 5
13 plates x 5
12 plates x 5
12 plates x 5
12 plates x 5