holy chit you cut 6 months for 11 lbs?
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Thread: Ulsak goes 5/3/1
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05-14-2013, 04:09 AM #2251
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05-14-2013, 04:17 AM #2252
- Join Date: Jun 2012
- Location: Co.Limerick, Republic Of Ireland, Ireland
- Posts: 3,724
- Rep Power: 2857
Fack man 6 for 11lbs, thats crazy, would of been better off on a recomp, but you needed to for the comp right.
That plank video, I dont get it, just looks like his azz is higher up than a regular plank, wouldn't that make it easier :/ ?One man has enthusiasm for 30 minutes, another for 30 days, but it is the man who has it for 30 years who makes a success of his life.
My journey from 358lbs started January of 2012.
1. Trust yourself 2. Break some rules 3. Don't be afraid to fail 4. Ignore the naysayers 5. Work like hell 6. Give something back |
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05-14-2013, 05:52 AM #2253
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2432
Kraut described how perform them, which is more than met your eyes on the vid. You need to squeeze your glutes, pull up and contract your stomache, have your elbows stretched further than normal plank, press with your feets and elbows towards the center. To sum up, it was a f'king nightmare...
my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
my blog about weight lifting -> http://jsaarelainen.wordpress.com/
"May the sun illuminate thy path!"
my currents : sq 319 - dl 419 - bp - 231 - ohp 143
my goals 2014 : sq 341 - dl 440 - bp 242 - ohp 154
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05-14-2013, 06:00 AM #2254
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2432
but I have also measured myself and learned that my bf gone down from 15,2 - 13,5 % , my waist have changed from 32 inch to 30 inch and my chest gone up half a inch, thighs one inch up, biceps and wrists(!) half a inch. So I guess I have done some lean muscle mass.
It's not a big issue. My weight has been almost constant ( 173 - 187) for 14 months now. I and was perfectly happy even at 190..my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
my blog about weight lifting -> http://jsaarelainen.wordpress.com/
"May the sun illuminate thy path!"
my currents : sq 319 - dl 419 - bp - 231 - ohp 143
my goals 2014 : sq 341 - dl 440 - bp 242 - ohp 154
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05-14-2013, 06:08 AM #2255
- Join Date: Jun 2012
- Location: Co.Limerick, Republic Of Ireland, Ireland
- Posts: 3,724
- Rep Power: 2857
One man has enthusiasm for 30 minutes, another for 30 days, but it is the man who has it for 30 years who makes a success of his life.
My journey from 358lbs started January of 2012.
1. Trust yourself 2. Break some rules 3. Don't be afraid to fail 4. Ignore the naysayers 5. Work like hell 6. Give something back |
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05-14-2013, 06:16 AM #2256
Great deads Jari.
Only six months? Thought you were cutting almost since the Moon landings, lol.
I cut 20lbs in three months since the start of the year. I suppose I had a lot more to lose. Now bouncing(not literally) back.Beginners:
FIERCE 5:
http://forum.bodybuilding.com/showthread.php?t=159678631
Beyond novice, 5 3 1 or see above:)
Unless it is obvious to anyone who isn't blind that you lift weights, you might still benefit from a little more attention to big basic barbell exercises for enough reps:).
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05-14-2013, 07:00 AM #2257
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05-14-2013, 07:06 AM #2258
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05-14-2013, 07:15 AM #2259
"If you’re doing everything correctly, you won’t be able to hold this position for any more than twenty seconds max. If you can hold it for longer, you’re simply not contracting hard enough. If done correctly, you will be dropping to your knees within the ten-second mark." - Full article about the Hardcore Plank: http://articles.elitefts.com/trainin...ardcore-plank/
Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
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05-14-2013, 07:27 AM #2260
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05-14-2013, 07:41 AM #2261The Beast Journey to Elite
http://forum.bodybuilding.com/showthread.php?t=169406293
Best Meet's Total = 1515 (585 Squat, 365 Bench, 565 Deadlift)
Highest Gym Lifts: Squat: 600 Deadlift: 600 Bench: 400
Proud member of Team Ogre
"Everybody wants to be strong but most people just don't want to work that hard"
Instagram: harrylifter
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05-14-2013, 07:43 AM #2262
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05-14-2013, 08:11 AM #2263
wish I thought of these on my Dead's day yesterday. Definitely going to do these instead of decline sit ups on leg and back day.
Don't stop hustlin'
http://forum.bodybuilding.com/showthread.php?t=146846923 my 5/3/1 journal. Check it out!
http://forum.bodybuilding.com/showthread.php?t=164994961 My latest iSatori Stack Log
http://forum.bodybuilding.com/showthread.php?t=160022811&p=1203255631#post1203255631 my iSatori H-Blocker Promo Log!
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05-14-2013, 08:44 AM #2264
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05-14-2013, 10:55 AM #2265The Beast Journey to Elite
http://forum.bodybuilding.com/showthread.php?t=169406293
Best Meet's Total = 1515 (585 Squat, 365 Bench, 565 Deadlift)
Highest Gym Lifts: Squat: 600 Deadlift: 600 Bench: 400
Proud member of Team Ogre
"Everybody wants to be strong but most people just don't want to work that hard"
Instagram: harrylifter
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05-14-2013, 12:51 PM #2266
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2432
I do them kneeling at my row day. Just do the switchie then!
my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
my blog about weight lifting -> http://jsaarelainen.wordpress.com/
"May the sun illuminate thy path!"
my currents : sq 319 - dl 419 - bp - 231 - ohp 143
my goals 2014 : sq 341 - dl 440 - bp 242 - ohp 154
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05-14-2013, 01:08 PM #2267
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158722
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05-14-2013, 02:44 PM #2268
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05-14-2013, 04:12 PM #2269Don't stop hustlin'
http://forum.bodybuilding.com/showthread.php?t=146846923 my 5/3/1 journal. Check it out!
http://forum.bodybuilding.com/showthread.php?t=164994961 My latest iSatori Stack Log
http://forum.bodybuilding.com/showthread.php?t=160022811&p=1203255631#post1203255631 my iSatori H-Blocker Promo Log!
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05-14-2013, 05:41 PM #2270
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05-15-2013, 05:50 AM #2271
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2432
Conditioning galore..
Cardio day Wednesday 15 may
Ciao frattelli!
Was busy with inspections ( work safety) at my district. Everyone has shaped up and done their homework from previous inspection and every went smooth. So I came home early and was able to do some conditioning dispite the worst sleep for weeks:
Sleep rate
* duration: 6:16
* quality : 32% - felt that in the morning
supplements
* 3 scoops of Zova
* 2 scoops of BCAA
* Multivitamines
* Omega 2
* D-vitamin
Running:
* 0:13:00 || 2 km || flat (+100 pts) - to the gym ( the new one..)
* 0:13:00 || 2.1 km || flat (+113 pts) - to a store where I expected them to sell inexpensive training outfits..had none. Left disappointed.
*0:06:00 || 900 m || flat (+37 pts) - back home
Running (Intervals/Sprints):
*6 sec || 25 m || sprint (+5 pts)
*6 sec || 25 m || sprint (+5 pts)
*6 sec || 25 m || sprint (+5 pts)
*6 sec || 25 m || sprint (+5 pts)
*6 sec || 25 m || sprint (+5 pts)
*6 sec || 25 m || sprint (+5 pts)
*6 sec || 25 m || sprint (+5 pts)
*6 sec || 25 m || sprint (+5 pts)
*6 sec || 25 m || sprint (+5 pts)
*6 sec || 25 m || sprint (+5 pts) - tried out the short track for sprint, suggested the staff a prowled sled, it got actually noted that for real!
Pull-Up:
*10 reps (+80 ps)
*10 reps (+80 pts)
*10 reps (+80 pts)
*10 reps (+80 pts)
Dips - Triceps Version:
* 10 reps (+48 pts)
* 10 reps (+48 pts)
* 10 reps (+48 pts)
Cable Crunch:
* 220.5 lb x 20 reps (+38 pts)
* 220.5 lb x 20 reps (+38 pts)
* 220.5 lb x 20 reps (+38 pts)
* 220.5 lb x 20 reps (+38 pts)
* 220.5 lb x 20 reps (+38 pts)
* 220.5 lb x 20 reps (+38 pts) - adapting the method Ant suggested..
Nice cardio day, I had more energy in me than I thougth. Also the wether improved a lot during that day so I was insprired.
Cheers and lift safely!my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
my blog about weight lifting -> http://jsaarelainen.wordpress.com/
"May the sun illuminate thy path!"
my currents : sq 319 - dl 419 - bp - 231 - ohp 143
my goals 2014 : sq 341 - dl 440 - bp 242 - ohp 154
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05-15-2013, 05:58 AM #2272
Nice cardio day for sure Uls. Are cardio days now considered your rest days? . Nice work on crappy sleep quality though. But at least you got in 6hours with it. Must of just been a lot of movement.
Don't stop hustlin'
http://forum.bodybuilding.com/showthread.php?t=146846923 my 5/3/1 journal. Check it out!
http://forum.bodybuilding.com/showthread.php?t=164994961 My latest iSatori Stack Log
http://forum.bodybuilding.com/showthread.php?t=160022811&p=1203255631#post1203255631 my iSatori H-Blocker Promo Log!
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05-15-2013, 06:34 AM #2273
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2432
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05-15-2013, 06:40 AM #2274Don't stop hustlin'
http://forum.bodybuilding.com/showthread.php?t=146846923 my 5/3/1 journal. Check it out!
http://forum.bodybuilding.com/showthread.php?t=164994961 My latest iSatori Stack Log
http://forum.bodybuilding.com/showthread.php?t=160022811&p=1203255631#post1203255631 my iSatori H-Blocker Promo Log!
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05-15-2013, 07:34 AM #2275
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05-15-2013, 07:42 AM #2276
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05-15-2013, 08:28 AM #2277
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05-15-2013, 08:42 AM #2278
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05-15-2013, 09:41 AM #2279
Nice session U!!
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05-15-2013, 12:09 PM #2280
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2432
need that dip/pull up frequency bad..
the weather is more kind now so it felt good...
lol, you should regard outdoor running as an opportunity display your big quads to the german ladies ....
doing 20 next time..
thanks snake..cardio days can be fun!my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
my blog about weight lifting -> http://jsaarelainen.wordpress.com/
"May the sun illuminate thy path!"
my currents : sq 319 - dl 419 - bp - 231 - ohp 143
my goals 2014 : sq 341 - dl 440 - bp 242 - ohp 154
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