Ulsak goes 5/3/1

[ulsak]

Bro you're gunna make all kindz of bro gains bro doing that bro split bro

The biceps grew a couple inches bro

[MakeGoBoom]

Bro you're gunna make all kindz of bro gains bro doing that bro split bro

i'll second

Please scream like this when you Oly lift:

hahaha dudes an animal.

step 1: acquire same shoes..... check
step 2: lift as much as him.....

half way there by my count... any week now

[Filmbuff81]

Please scream like this when you Oly lift:

****ing crazy explosive. I definitely need to pick up the pace a bit haha.

[ktj4l]

He's a beast. The laugh at the end of this is fu#king epic.

[HARRYBEAST]

He's a beast. The laugh at the end of this is fu#king epic.

That was amazing

[Filmbuff81]

damn he is fast in and out of the hole.

[MakeGoBoom]

Bro you're gunna make all kindz of bro gains bro doing that bro split bro

He's a beast. The laugh at the end of this is fu#king epic.

i will promptly be shooting myself upon entering my house now... so thanks for that

except he's not american.... and therefor cheats..... vote=donny

[Celtic8Laoch]

i will promptly be shooting myself upon entering my house now... so thanks for that

except he's not american.... and therefor cheats..... vote=donny

Sweet jesus does he even physics?

How much does donny squat, think ive only watched his over heads.

[ktj4l]

i will promptly be shooting myself upon entering my house now... so thanks for that

except he's not american.... and therefor cheats..... vote=donny

LMFAO! Donny needs to start epic-screaming like Milko. I think this dude is only around 20 years old too...

[MakeGoBoom]

Sweet jesus does he even physics?

How much does donny squat, think ive only watched his over heads.

he can c&j 200kg+ i've never watched him squat.... youtube time

[MakeGoBoom]

just watched him hit 280 w/ relative ease ... so at least that

[MakeGoBoom]

LMFAO! Donny needs to start epic-screaming like Milko. I think this dude is only around 20 years old too...

haha agreed, plus he's got like 20-40 lbs on him i'm guessing. the finn is impressive man, the speed he snaps in blows my mind

[ktj4l]

haha agreed, plus he's got like 20-40 lbs on him i'm guessing. the finn is impressive man, the speed he snaps in blows my mind

This guy weighs about 185lbs.

[MakeGoBoom]

This guy weighs about 185lbs.

yeah that's what i had him at but hard to tell on vid you don't get height appreciation accurately

[ktj4l]

yeah that's what i had him at but hard to tell on vid you don't get height appreciation accurately

I just know because he labeled some of his videos with 83 and 84kg body weight.

[ulsak]

except he's not american.... and therefor cheats..... vote=donny

Lol, I vote for the guy from der alte vaterland

[jgreystoke]

thanks a lot, It was really helpful pointers here...wish I could rep you bro!

I did it for you Jari.

Great work ethic, but train safe above all. I've copied all the great pointers he gave you.

[jasolhe]

ulsak just read your first post in workout log, impressive turnaround...inspiring!

[ulsak]

ulsak just read your first post in workout log, impressive turnaround...inspiring!

thank you sir! but everybody can do it, with if you really make your mind up to it.

[ulsak]

Cycle 6, wave 3, Benchpress 1 day Friday 15 february 2013

What's up Brothers of Iron!

Another day off from work so I got to bed earlier in order to get a Tanita measurement at my gym. Will comment that later. I had great day yesterday, bought some Valentine's Candy to mrs U and ate well, the bro day felt OK in the body so I was kinda jacked for awesome benching! The renovation of the gym were almost finish and they had invested in two additional safety racks! That made me happy, the days of awkward spotting is over. Also additional benchpress racks and more pullup devices and a new weight belt. But no lifting belt. I guess I have to do with the ladies belt few more days..

Pre-warmup

* dislocations, sidebends with broomstick
*various pushups ( standard (20 ), diamond ( 10) , wide( 20) - did these consequently, shifting the grip by bouncing

Benchpress

Warm up

* 5 x 52.5 kg ( 116 lbs)
* 5 x 57.5kg ( 126 lbs)
* 3 x 62,5kg ( 138 lbs)

Working sets:

* 5 x 75 kg ( 165 lbs)
* 3 x 85kg ( 187 lbs ) - everthing felt lighter and my friendly neighbour were training there too so...
* 0 x 100 kg ( 220 lbs) - I tried it, It was closer than before but spotted to much
* 1 x 95 kg ( 209 lbs)

Singles:

* 1 x 95 kg ( 209 lbs)
* 1 x 95 kg ( 209 lbs) - approved but it was a very ugly performance..

Pendlay Rows madcow style

* 5 x 42.5kg ( 94 lbs)
* 5 x 52.5kg ( 116 bs)
* 5 x 62.5kg ( 138 lbs)
* 5 x 72.5kg ( 160 lbs)
* 5 x 85kg ( 187 lbs) - rep PR! almost no "body english" this time.


Planks

* 162 seconds - weaker than last week
* 91 seconds
* 106 seconds - all out, soaked!


dips all out
* :22 x BW + 15 kg ( 33 lbs) tied with last week!
* :13 x BW + 15 kg ( 33 lbs)
* :11 x BW + 15 kg ( 33 lbs) increasing volume is good

Chin ups all out

* :10 x BW + 15 kg ( 33 lbs) - strict, pausing at dead hang
* :12 x BW + 15 kg ( 33 lbs) - summoned more willpower here! ( + had female spectators around )
* :8 x BW + 15 kg ( 33 lbs)


Inclined Dumbell Benchpress

* 12 x 23,8 kg(52 lbs)
* 12 x 23,8 kg(52 lbs)
* 12 x 23,8 kg(52 lbs)
* 12 x 23,8 kg(52 lbs) - jumping up two reps again! discovered that they were 200 g ( 0,5 lbs) heavier than I wrote previously, really important. Going to leave those next cycle anyway.

No, the 100 kg lift didn't go up this week either. But It's closing in. It's a slow progress, which is expected and a progress is progress so I'm happy so far with the benching.

Cheers and lift safely!

[ulsak]

hehe, I'm officially fat! BMI shows that I'm a couch potato and bf is all over.

Yeah I did the same measurement exactly a year ago, just before my heart surgery at feb '12.

That output showed, after 18 months of following my wife Weight Watcher's plan, doing tons bro curls and endless sit up sets that I've dropped from 110 kg ( 242 lbs) at july '10 to 93 kg ( 205 lbs) feb '12 - bf 25% .

Now a year later, the scale showed 80.3 kg ( 177 lbs) and bf 15.1%

Not much deviation from my own scale. But the fun and disturbing part is what the PT is telling. He says that he really don't know how to help since I'm doing a lot of strength excersises but if I'm intrested to do serious gains I should do a change to shock the muscles. I tried hard to keep a poker face and actually held back the muscle confusion question.
The second thing he gave cred for was the weight loss and my body posture and then he tells me that if I'm minding my nutrition and keep it stoked and eat 6 times per day I would continue a succesful cut. The PT is a nice and friendly guy, here again I suppressed a smile and said that I'm going to watch my calories carefully.

Lol, it seems that Broscience is strong within the PT staff..

Cheers!

[Celtic8Laoch]

Nice workout yuri, your knocking on that 100kg door.

[ktj4l]

hehe, I'm officially fat! BMI shows that I'm a couch potato and bf is all over.

Yeah I did the same measurement exactly a year ago, just before my heart surgery at feb '12.

That output showed, after 18 months of following my wife Weight Watcher's plan, doing tons bro curls and endless sit up sets that I've dropped from 110 kg ( 242 lbs) at july '10 to 93 kg ( 205 lbs) feb '12 - bf 25% .

Now a year later, the scale showed 80.3 kg ( 177 lbs) and bf 15.1%

Not much deviation from my own scale. But the fun and disturbing part is what the PT is telling. He says that he really don't know how to help since I'm doing a lot of strength excersises but if I'm intrested to do serious gains I should do a change to shock the muscles. I tried hard to keep a poker face and actually held back the muscle confusion question.
The second thing he gave cred for was the weight loss and my body posture and then he tells me that if I'm minding my nutrition and keep it stoked and eat 6 times per day I would continue a succesful cut. The PT is a nice and friendly guy, here again I suppressed a smile and said that I'm going to watch my calories carefully.

Lol, it seems that Broscience is strong within the PT staff..

Cheers!

That is great progress, man. LOL'd at the PT. I bet the trainer at my gym gives advice like that. That's why I only say hello to him and that's it. Earbuds in, disregard sh!tty advice.

[ulsak]

Nice workout yuri, your knocking on that 100kg door.

lol, yeah..I'm patient

That is great progress, man. LOL'd at the PT. I bet the trainer at my gym gives advice like that. That's why I only say hello to him and that's it. Earbuds in, disregard sh!tty advice.

I'm pretty proud that I have done all my research self where to get true gains and I'm truly glad to have you guys pushing me straight on track when I needed the fine tuning...

[Anthony21]

Nice bench day boss. Don't get to hung up on that 220lb bench, it'll come soon.

[ulsak]

Nice bench day boss. Don't get to hung up on that 220lb bench, it'll come soon.

Thanks Ant..no, I'm cool with it. However, I need to be good at it in May..so the gains better be coming soon.

[Anthony21]

Thanks Ant..no, I'm cool with it. However, I need to be good at it in May..so the gains better be coming soon.

Well I mean you're cutting aren't you? That could be the main reason why you maybe getting stuck at certain weights. This is strength training bro, dafuq is body fat percentages?

[MakeGoBoom]

hehe, I'm officially fat! BMI shows that I'm a couch potato and bf is all over.

Yeah I did the same measurement exactly a year ago, just before my heart surgery at feb '12.

That output showed, after 18 months of following my wife Weight Watcher's plan, doing tons bro curls and endless sit up sets that I've dropped from 110 kg ( 242 lbs) at july '10 to 93 kg ( 205 lbs) feb '12 - bf 25% .

Now a year later, the scale showed 80.3 kg ( 177 lbs) and bf 15.1%

Not much deviation from my own scale. But the fun and disturbing part is what the PT is telling. He says that he really don't know how to help since I'm doing a lot of strength excersises but if I'm intrested to do serious gains I should do a change to shock the muscles. I tried hard to keep a poker face and actually held back the muscle confusion question.
The second thing he gave cred for was the weight loss and my body posture and then he tells me that if I'm minding my nutrition and keep it stoked and eat 6 times per day I would continue a succesful cut. The PT is a nice and friendly guy, here again I suppressed a smile and said that I'm going to watch my calories carefully.

Lol, it seems that Broscience is strong within the PT staff..

Cheers!

[Stncldsnake]

Another great workout and congrats on the PR, benching is my enemy as well so I feel your pain but I know you will break through and get it!!

[ulsak]

Another great workout and congrats on the PR, benching is my enemy as well so I feel your pain but I know you will break through and get it!!

Thanks a lot! I guess I have to be patient and wait for it, and not whine so much while I'm cutting... stay strong Snake!

Cardio day sunday 17 february 2013

Oh my! I can't play the game. I have been with mrs U more than 35 years and still have no clue how she thinks. I asked here if she was about to go for aerobics or if I could go to my gym and do my stuff. She said "well, I don't feel for training today so you can what you want..." When I came back she told me that I put out the question the wrong way, she wanted to trained but felt pressed. Dang! So if you guys ever have trouble understanding your spouses, brace yourselves for decades..

Here what I was up to while mrs U were moping at home:


USMCPFT - training

Running

* 3 km ( 1,89 miles ] = 14 min 53 sec - nope, not the prescribed length..

Pull ups, BW 80 kg ( 176 lbs)dead hang, 60 secs rest between sets

* 24 ( rep PR!) , 9 , 9

sit ups

100 ( 80 sec appr. ) - easy peasy and boring

Misc.

Clean excersises different steps

* 10 x 20 kg (45 lbs )
* 5x 20 kg (45 lbs )
* 5 x 20 kg (45 lbs )
* 3 x 50 kg (110 lbs )

Snatch excersises different steps

* 10 x 20 kg (45 lbs )
* 3 x 50 kg (110 lbs )

Exthausted beyond belief. The racking is getting better, got great advice from a crossfit guy. He was cleaning like a boss! Had my running shoes on so I could do the stomping when I jumped and caught the bar. Not like Milko Tokola but I'm closing in. A couple of those cleans were quite decent. Next time I'll vid it,..,


Cheers and lift safely!