Jester's Training Log

[jester87]

Wednesday, october 29th 2008: dont know if i got a pump, but the "pump" ended yesterday shortly after i posted the update. the last one lasted until the next workout.... in other words, not a good squat day.

squat 5x5, 115kg (same as last time)
5reps - 3reps - 1reps - 0reps - 1reps
hmm this looks familiar. seems like the 112.5kg squats. if im lucky i will have rested enough and get my 5x5 on friday. if i can do it on friday, then i think its almost proven that i am fatigued (or whatever) and it takes like a week to recover. if not, then either im still fatigued, or its all bullshit and i just need to deload. but anyways, since my discovery of this theory about "fatigue", the blame is like not on me anymore, but sl 5x5 because im not getting enough rest. so this makes me NOT want to deload like i used to. now i actually want to increase on squats because i feel/think that the squats arent that heavy (but that might be me imagining because of this "fatigue" theory i have, kinda like placebo). i dont know really...

overhead press 5x5, 50kg (same as last time)
5reps - 5reps - 4reps - 3reps - 2reps
i almost thought i could do a 5x5 on this one today. but not. i covered the lost reps with jerks as usual. hope i can clear this or at least do better next time. looking like a deload though.

Deadlift 1x5, 142.5kg (last time 140kg - 2.5kg increase)
Clear! but fuck this was sooooooooooooo hard. this has been the hardest deadlift EVER. i almost couldnt stand straigth up to make it a rep. and the first try the barbell didnt even budge lol. but alas, i made it. however, its kinda questionable because i had like 10-30seconds rest between the reps... but i think its forgiveable.

Chinups 3xF, 83.9kg (palms facing)
10reps - 8reps - 5reps
as usual for these exercises (dips/pullups), im not happy nor sad over it. it seems ok. but i do think this was the worst chinups in some time now, because after 5th rep on the first set i began to do the jesse marunde. oh well..

today im weighing in at amazing 83.9kg! record! seems like my diet shizzle is going like a well oiled machine! or something similar. well, here's the deal, i have been doing 2000-2100kcal since sunday. thats superlow. but the good part is that i have cleaned up my diet considerably. now its macro is 56-58% fat, 2-4% carbs and 40% protein!!! that means i have been getting around 200g proteins man! thats very good! the last week i did a 72% fat diet (not on purpose, but some food were on sale...) and i have been losing weight very slowly that week. and also, i dont think it was good for my muscle because that meant i only ate around 130-140g proteins.... oh man... the main thing that has increased my protein is the addition of can of tuna in oil and chicken breast. uh, as well as (im not proud) a whey shake. and im eating lean meat now with max 10% fat (i cut out the pork that had around 20-30% fat). alot of the fat actually comes from the olive oils man. i mean 3tbsp olive oil is like in excess of 300kcal lol!
so heres hoping i can lose a few more kilograms so i get down to at least 80kg. my goal is actually not to lose weight, but to lose bodyfat. but i am looking alot more leaner now, like seriously, so im guessing i am losing a good amount of fat. oh please i hope the visit to do the bodycheck will be a postive surprise. hope im around 16-17% bodyfat (thats down from 21% in one month), but i would be okay with 18%. but if its 19% i will go out and kill people with a saw
if its more, i will take suicide!!!!!!!!!!!!!!!11!

oh yeah, important: i upped the cardio to 30min on monday. dont remember if i mentioned this or not. anways, i burned 360kcal on the treadmill on those 30mins!

[jester87]

Friday, october 31st 2008: probably the worst squat day ever. and alot of third attempts...

Squat 5x5, 115kg (third attempt)
2reps - 1reps - 0 - 0 - 1reps
yay... lol... omg... wtf... hard deload next time. but you see, this doesnt even look like a hard deload. this looks more like a reset or something.

Squat 3x3, 100kg
for some reason, these were fucking easy. thats good, means i still havent lost that much muscle on my legs.

Bench 5x5, 78.5kg (third attempt)
5reps - 5reps - 5reps -5reps - 3reps (2reps with spotter)
DOH! fuck! wtf!! did without spotter the first 4sets then had spotter to make the last set. but i didnt make it, so it'll be a deload
spotter kinda sucked, he kinda had his fingers on the bar the whole time, what a douche.

Barbell rows 5x5, 70kg (third attempt)
3reps - 3reps - 4reps - 3reps - 3reps
seems like i can only care to do 3reps... i think its too hard. but im not sure on how these are done anymore, im gonna check it up. what i do is have my backe almost parallell to the floor while keeping it really tight and straight (no rounding). and then i pull the barbell from the floor all the way up almost near my chest. which is damn hard. but i saw the youtube vid of yang doing it like, he just barely lifted it?? and some dude told me "wouldnt it be better if you did like this" and he showed that he had his back more like in the deadlift position, like 45degree and not the near parallell that i do. and this 45degree angle looked like the one yang did. so i think maybe i have been making it harder for myself on this one.... deload anyways.

Dips 3xF, 83.4kg
16dips - 9dips - 6dips
WTF, i think this is an uber record for me! 16dips on first set! hell yeah! niiiiiiiice! i think the loss in weight is what has made me able to do this... im aiming for 20reps, or maybe 30?

yay, today im 83.4kg. thats new low record! wahey! didnt do the bodyfat check because the health coach at the pharmacist wasn't working today. and apparently nooone other than her could turn on the scale and let me stand on it for a few seconds? ill do the check on monday, doesnt matter, just gives me more time to lose more fat! *evil smile*
todays workout probably looks like a really really bad one because of all the deloads. and it was actually a really bad one! because i almost didnt break a sweat??? whats that all about? i remember when i did 80kg squats, DAMN! i was sweating bucketloads of sweat, my back was a wet and my ass was wet and shit! that was uber workouts man! i kept sweating like that until i hit the 112.5kg i think.... weird... i think its obvious that i dont have the endurance to go as hard as i used to? makes me say fatigue again............

and the cardio, well it wasnt even hard today? i remember last week i was sweating so much on it my hair was wet. im wondering if not my lungs are getting better or something? or is it that i just doesnt work out as hard as i used to (even though i want to, but cant due to fatigue?).

today i ate 2500kcal. not on purpose but i bought two chicken legs (thigh and drumstick) and they were about 500kcal or something with skin eaten. so thats like 500kcal more than what i usually eat. and im feeling superfull in ma stomach now. but no problem, its still a large calorie deficit so im not worried.

well till next time, over and out!

[jester87]

Monday, November 3rd 2008: Very good form on squat, probably the best ever for me!

Squat 5x5, 92.5kg (hard deload from 115kg)
Clean 5x5 at amazing form! It was like perfect form today! Im truly happy! And it was easy as well! I blasted through these at around 12min, instead of the usual 20-25min sessions. Also, my kneejoint ache is over! I've been having them for like 2weeks now, i think they were from doing too heavy squats with too little rest time. i reckon the 2 full days of rest in the weekend softened them up, as well as failed attempt at 115kg (which means low reps).

Overhead press 5x5, 45kg (light deload from 50kg)
Clean 5x5 here too. Pretty amazing as well, blasted through these samewise.

Deadlift 1x5, 145kg (last time 142.5kg - 2.5kg increase)
Did 5reps, but same as last time i had like 30seconds rest between and even drank some water+bcaa!! I mean, its more appropriate to say that i did 5x1.... but i think this is okay? because otherwise it would be impossible...

Pullups 3xF, 83.3kg (palms away)
7reps - 5reps - 4reps
Not soo good today. but im happy still.

Yup, as you can see im really happy with todays workout, despite the deloaded weights. Because basically i was having really hard time with these weights several weeks ago, and now i dont even think they're heavy! Hell yeah, i have improved so much! This is truly a result from sl 5x5 man!
Regarding my weight i have been consuming around 2700kcal during the last 3days, so maybe thats why its stalling? But now that my internet at home will be down for 3weeks (since sunday), i cant count calories exactly anymore
i have to just "think" how much i have eaten and it will probably be a surplus
so im guessing im gonna eat around 2300-2500kcal for 20days now until the internet is back up..................

I have like 5min left on my internet time at this public library so... Well over and out! im totally happy guys and gals!

[jester87]

ill be updating on wednesday or thursday when i have my internet back (hopefully)!

[jester87]

So i have been without internet the last week and havent been able to keep my log online... also i havent been able to keep my diet straight, and dont really know how much i have been eating, but i reckon i have been eating around 2500-2700kcal or something. the worst part is probably that i havent been able to check how much fat/protein i have been eating because im trying to keep it at 60% fat and 40% protein.

anyways here is a lil update on the pass week:

Squats:
have been doing them without problems. yesterday i did 5x5 100kg and it felt a bit heavy. i think i have lost some strength on my lower body. i can visually see that my thigs are not as defined and bulky as they used to be... but i think i will be able to do up to like 105kg without too much a problem though.

Bench press:
i managed to do 5x5 78.5kg, i took 4min break between sets and i think the long break was what enabled me to do it! Very happy about that. but yesterday i did 5x5 80kg and i couldnt pull it off. i had spotter so i took my chance and didnt have more then 2-3min breaks... i missed 1rep on the 4th set and 2reps on the 5th set.

Overhead press:
I did 5x5 50kg! FUCK YEAH! I took 4min break between sets, same with bench, i think the long break is what helped me.

Hang power clean:
i did 5x5 62.5kg, again i took 4min break and think that was what helped me.

Deadlift:
did 1x5 147.5kg. tried 1x5 150kg but failed. i could do 4reps, but the last rep i couldnt get my body straight. i tried it again two more times and just couldnt get the rep full up!

barbell rows:
i deloaded to 50kg and did 5x5. it was way too easy. will up to 62.5kg instead.

dips/pullups/chinups:
general performance on these, not bad and not good just average as usual.

[jester87]

Body Type....STANDARD - last time
Gender........MALE
Age............21
Height.........179CM (5ft. 10.5inch)
Weight........87.5kg (193.4lbs) - 87.7kg
BMI............27.3 - 27.4
BMR............8493 kJ
2030kcal
IMEDANCE.....442 Ohm
FAT %..........21.0% - 19.7%
FAT MASS.....18.4kg - 17.3kg
FFM............69.1kg - 70.4kg
TBM............50.6kg - 51.5kg (amount of water in my body)

this was my bodyfat check at the pharmacist september 26th 2008:


about a bit more than 5weeks later on november 7th 2008 i went to the pharmacist again to do my bodycheck. in these 5weeks i have been going hard on the anabolice diet dropping down to average around 2100-2300kcal. this is the result:

Body Type....STANDARD - last time
Gender........MALE
Age............21
Height.........179CM (5ft. 10.5inch)
Weight........80.7kg (177.5lbs) - 87.5kg
BMI............25.2 - 27.3
BMR............8089 kJ
1933kcal
IMEDANCE.....441 Ohm
FAT %..........15.9% - 21.0%
FAT MASS.....12.8kg - 18.4kg
FFM............67.9kg - 69.1kg
TBM............49.7kg - 50.6kg (amount of water in my body)

O. M. F. G. !!!!!!!!!!!!!!
do you see it? in 5weeks with anabolic diet and sl 5x5 i have lost over 5.1% bodyfat! Omfg! i have lost 5.6kg pure fatmass! in just 5weeks! WOOHOO!!! thats like half way to my bodyfat goal of 10%!
can you believe it? its amazing! damn i was so paranoid, but i finally did the bodyfat check and i was so happy! daaaaaaamn!
although on the bad side... i have lost 6.8kg bodymass in total... and if only 5.6kg is fat, that means the other 1.2kg is muscle!!
however, the ratio to fat-muscle loss is that i lost 80%fat while losing 20%muscle. i dont know if this is very bad, but its kinda bad... i have done the math and if i continue at this pace of losing 20% muscle and 80%fat, when im down to 75kg i will have around 11% bodyfat! thats cool, but i would be very weak strengthwise :/
but a weird thing is that during these 5weeks i have upped my squat considerably. so either my central nervus system has improved like hell on squats or maybe i didnt lose so much muscle? maybe some of that 1.2kg is something else? i dont know. but i will keep going hard and my cutting was planned to stop at the end of january 2009, and hopefull by then i will have less than 11% bodyfat! then i will do maintence forever and get down to 10%!

ok, i have some pictures, well actually alot of pictures. i have a picture when i was 21% and then i have a picture when i was at 15.9%. ill post some of the current bodyfat pictures now, but im not gonna post the 21% picture now. ill wait till the end of my cutting, so i can post like comparisons so you can see the results visually!!

ok, these two pictures i just took like 2hours ago when i came back home from my work. i still have my workpants on
on the left picture you can see im flexing. but on the right picture you cant see me flexing, however i did flex my abs on the right picture as well....



one thing i have to warn is that this might not be 15.9% bodyfat. it might be lower (i think) or higher (i doubt). but the thing is, i have gained 1kg in 5days... i dont know if that might have been muscle or what. oh and the bruises... they're from my wrestling sessions, no need to call the police


also the last thing im gonna say is probably the coolest part: on monday (two days ago) i started wrestling! hurrah! but DAMN its hard! it is sooooo hard! i never sweated like that before, i sweated so much my whole t-shirt was all wet (the most i sweated was my whole back getting wet, but not the whole t-shirt!)!! seriously, wrestling is super ultra HIIT intervall man! so far i have had two wrestling sessions, both sessions soaked my t-shirt. the sessions yesterday was hard but not as hard as on monday....
and i believe i like wrestling, i cant wait till tomorrow to get back so i can try out the new throws/takedowns i learnt yesterday!

thank you for reading!

[jester87]

Thursday, november 13th 2008: okay day actually except the overhead press...

Squat 5x5, 102.5kg (last time 100kg - 2.5kg increase)
did a clean 5x5. was not so hard, was okay. think i will be able to go up to 110kg with not too much problem.

Overhead press 5x5. 52.5kg (last time 50kg - 2.5kg increase)
5reps - 4reps - 3reps - 3reps - 2reps
not good at all. today i felt so bad in shape! i was so tired too i couldnt get my form correct on these overhead presses. and already at warmup i knew i just probably couldnt pull this off today... and i was right again! damn! i think im all out of glycogen man. i havent done carb up in 3weeks now. ima do it tomorrow evening after wrestling!

Deadlift 1x5, 150kg (same as last time)
i did 3 succesful reps. was quite surprised i could pull this off because i was so bad in overhead presses. did 2bad reps where i couldnt get my body straight. last time i could do 4 good reps. looks like a deload might come soon...

Pullups 3xF, 83.5kg (palms away)
5reps - 6reps - 5reps
well... not a very good effort in first set. i just didnt want to do more for some reason, i felt so weak...... carb up needed? think so

fuck man, today im 83.5kg!! i have actually gained weight??? last time i recorded in here i was 83.3kg! but when my internet was down, i was all the way down to 82.3kg! now im up to 83.5kg WTF! well im just kidding about being surprised
i have been eating excessively much during the time the internet has been down... because i didnt have fitday.com to record what i was eating so... but i reckon i have been eating around 2500-2700kcal or in excess of that. because i have recorded what ive eaten today and its over 2700kcal........ my cutting diet is at 2100-2300kcal. so yeh...
BUT from tomorrow im gonna eat ONLY 2100-2300kcal like before!!!

another thing that might affect (or stall) my weight loss is that i havent been carbing up since 3 weeks now!! WTF! i didnt dare because i didnt know what i was eating. but now i do and im gonna carb up. last time i carbed up i lost alot of weight the following week. so i think carbing up really helps with weight loss. i think it "shocks" the body into burning fat again after the carb up, along with me having better endurance and less fatigue so i can work harder!
my goal for next friday is to be under 83kg. an ideal goal would be to go around 82.5kg! and hopefully i will keep going down so i will be at even lower bodyfat next time i do the bodyfat check!

also, you might notice that i have changed workout days? well i used to do monday, wednesday, friday. but now i do tuesday, thursday and saturday. why? because i now do wrestling on monday, tuesday, thursday and friday. and i have spanish lessons on wednesday. i have been late for the spanish lessons alot of times lately because of me not compromising my gym time. so now i kinda compromised my gym time by changing the workout days. but i think that works okay though. we'll see. maybe i just change back.

here's one of my superhealthy anabolic meals, salmon with sausage and spinach cooked in olive oil, damn its good!

[jester87]

Saturday, november 15th 2008: bad day except for squats, those were quite good!

Squat 5x5, 105kg (last time 102.5kg - 2.5kg increase)
Did a clean 5x5 today. Form was good and it wasn't THAT hard like it was last time i did these 105kg 5x5. Reading my squat log from page 4 "friday, october 10th 2008", it seems like i really had some hardass trouble with 105kg. But today, it was meh, it was hard but i could do it. and i still think i can go to 110kg before it gets "heavy" like it was last time i did 105kg.
and now i also realize how cool it is to have a log, so you can look back and recognize your improvement! if i didnt have a log i would probably have forgotten how hard it was at 105kg first time around, so i wouldnt really see any improvement... but now i do!

Bench 5x5, 80kg (same as last time)
3reps - 3reps - 4reps - 3reps - 3reps
ok, this was weird and hard. i just couldnt get the form right here and i thought it was best to give up at 3reps or else you probably gonna get it on your chest and look silly and hurt yourself as well. but on the 3rd set i had a little talk with another guy (who does 110kg bench) and i felt better and could pull out 4reps... i wrote about this some while ago, how prep talks for some reason has a big impact on me. reps after a talk with someone always seems so much easier for me... so for real, the prepping works good for someone like me! but this 80kg attempt was worse than last time, last time looked like this 5-5-5-4-3, that was amazing. i mean i almost nailed it. oh well, maybe a deload yet another time? or just do 80kg until i get it? i remember i just went on 45kg overhead presses for maybe 5times or something without deload and i got it in the end...

Hang power clean 5x5, 62.5kg (same as last time)
3reps - 3reps - 3reps - 2reps - 1reps
damn this was hard today. i actually did the 4th reps on the first 3sets but i couldnt secure the barbell and it fell down on the floor. and on the 4th set same thing happened, barbell fell on the floor. the last set i did even get it up on the chest, it just kinda fell forward and down while i tried to power clean it to my chest. i had my grip on the barbell the whole time though, so it wasnt like the barbell was flying around. did this much better last time, seems like a hard deload if i cant do next time.

Dips 3xF, 81.7kg
12reps - 8reps - 6reps
hmmm, not so good i reckon. but again, not so bad... like always...

You see my weight today is 81.7kg
two days ago it was 83.5kg, why? well i think i have the answer: yesterday night after wrestling training, i began my carb up. so i ate like in excess of 140g carbs in around 3hours timespan. i ate oatmeal with raisins and jam if anyone wonders. anyways, the oatmeal had so much fibers when i woke up today, the first thing i did was take a crap. and yes, the oatmeal came out (i looked). and by the physical laws of nature, everything else that was in the queue before the oatmeal, probably came out as well. my whole tummy was probably quite clean after that massive shitsession. the best thing about this visit to the toilet was that it was done in 5min, i just sat down and everything poured out. damn i love that! after the crap i went to eat another 50g of oatmeal and a few tbs of jam.
well anyways, the point with the crap story was the weight i have been on, 83.5kg, was probably shit in my tummy. because its hard to get fibers when on a cutting anabolic diet (i try to get some 10-20g flax seeds, but they taste so bad...). and today i emptied my stomach and i therefore weigh alot less! makes sense huh?

also, just during writing this log, i actually went to take a crap again (just after finishing the paragraph about squats). it was this mornings oatmeal that came out. i ate it about 8hours ago... so oatmeal takes about 8hours to get through your system i reckon. this is not the first time i have counted the hours from whence i ate the oatmeal till whence it came out. so i now have results of two times. and both time shows around 8hours.... good laxer this oatmeal

oh and i ate 150g hamburger with chips/strips/fries today, tasted so good especially the fries. been drooling over potatoes for a long time now... and soon im gonna eat rice! havent touched rice in like 2months or something!!!!! and im azn!

[jester87]

Monday, november 17th 2008: Good day, really. i liked it today.

Squat 5x5, 107.5kg (last time 105kg - 2.5kg increase)
did a clean 5x5 today as well! and again, it felt alot easier than last time i did 107.5kg 5x5. But i still do get the knee-joint light aching like i had when i did the 112.5kg 5x5... dont know why. i wanna elaborate how much easier it was than last time: last time i could barely do each rep. and i was thinking through the whole set, each set, something like "oh my god i cant do it, just two more, come on, oh god just please let me do two more, please, i dont wanna go through this again, please". but today, it was more like "ok now two more reps for this set". so i have either imrpoved alot on my cns or i have gained muscle on my lowerbody.

Overhead press 5x5, 52.5kg (same as last time)
5reps - 5reps - 4reps - 4reps - 3reps
damn, i really thought i would do this today! daaamn! crap! im not gonna deload next time, im just gonna do it again to see if i can do it. at least today went MUCH better than last time. i think it was because of the carb-up.

Deadlift 1x5, 150kg (same as last time)
1reps
thats it, thats how many i could pull up today. i tried more attempts but it wouldnt go above the knees. last time i tried this 150kg i tried too hard i reckon and therefore had this crazy lower back ache for like a whole week (still feeling a bit today) and it hurted when i stood up from a sitting position. i couldnt straighten my body out after sitting... lol... so today i was more cautios not to overdo it and therefore i only got 1rep up.

Pullups 3xF, 82.5kg (palms away)
6reps - 6reps - 5reps
pretty good considering the rather high reps for second and third sets. however, i think today was supposed to be chinups? but i forgot and did pullups. well who cares, more back muscle for me

Im supposed to up my cardio to like 40min or something. but im not gonna. im gonna stop at 35min man. but ill add in some light jogging instead. so today i powerwalked like 27min and jogged for the 8 remaining minutes. i burned around 450kcal. pretty good imo. thats enough imo as well.

today im weighing in at 82.5kg. hopefully that 0.8kg is the carb up, but who knows. today i did the ketotest after the workout, still not positive. but i reckon its positive when i get home after work. also at work today (im having lunch now) everything seems so much lighter? i dont know if this has to do with carb-up or maybe i just simply have more muscles now? but one thing i noticed visually is that wearing my working tee i look a bit more buff now. just a bit. maybe im imagining though? but stuff does for real feel alot easier. so im really hoping that most of the extra carb-up weight is muscle (unlikely). and im hoping that by friday this week i will have gone down to about 81.5kg. and then next week to 80.5kg. because it doesnt seem like i have lost any weight during the time my internet has been down. you see i wasnt able to use fitday.com to track my cutting diet, so i ate alot more than i should have for cutting. so now i have to work hard to get those lost weeks back!!

over and out!

[javanek]

i have lost 6.8kg bodymass in total... and if only 5.6kg is fat, that means the other 1.2kg is muscle!!

Could be bone or losing an internal organ. Just kidding, dude.

Great to see your progress with AD and SL. Keep it up, man! Inspiring to the rest of us, believe me.

[jester87]

thanks for the encouraging praise javanek! makes me and my log feel appreciated

but another thing i noticed is that the TBM (amount of water in body) had gone down from 50.6kg to 49.7kg... that is a 0.9kg difference in TBM. Maybe 0.9 of that 1.2kg is water? and i only lost 0.3kg musclemass? which would make more sense because i am stronger now than before!

[jester87]

wednesday, november 19th 2008: good day actually, although i felt pukey for the first half of the session

Bench press 5x5, 80kg (same as last time)
5reps - 5reps - 5reps - 5reps - 5reps
YEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEES!!!!!!!!!!!!!!!!!!!!!!!!!!!!!1
i finally did it! i thought that today i would go for the bench press first to see if it helps... and so i went in jogged for 10min and got straight on the bench press. i didnt even warm up properly. did 5reps of 40kg and 5reps of 60kg and then straight on 80kg. i dont know why, but i felt nauscious (spelling?) or pukey the moment i stepped into the gym. i think it was because i used the same frying pan as i used yesterday without cleaning and it had like yesterdays food crumbles on it still... i truly believe maybe that was the cause of the pukeyness feeling. however, despite this i managed to pull of 5x5 80kg! finallY! it was heavy, but it wasnt so hard i had to give up on the 3rd or 4th rep like i usually do. i felt that i could do the 5th rep and so i did 5x5! no spotters as usual! yayayaya!

Squat 5x5, 110kg (last time 107.5kg - 2.5kg increase)
yeh, i did a 5x5 again! and again it didnt feel as heavy as it did last time i did this weight. but it is beginning to get heavy now. im back to the 25min squat session... but i do belive i can do 112.5kg and 115kg as well without as much trouble as last time. but i belive i will have big trouble with 117.5kg and maybe even fail... hope not. form was good today, has been ever since i went above 100kg the first time around. oh the pukey feeling went away after the second set!

Barbell rows 5x5, 60kg (last time 50kg i think?)
well did a 5x5 here too. it wasn't so hard as i thought it would be. it was quite achieveable... i think maybe i can pull 5x5 70kg this time around when i get back up to that weight? i now place the bar back on the floor for each rep. i didnt do that before, but after re-reading "how to do barbell rows"´, i saw that i was supposed to place it back on the floor! anyways, i like this exercise, i do think these rows are the main reason my upper back looks pretty nice (im at work so i cant post picture, but i will try when i get home).

Dips 3xF, 81.7kg
14reps - 11reps - 8reps
hey, thats pretty high number of reps! today was indeed a good day! im happy i made this many reps today on the dips. i was beginning to think that i had lost some strength... hope not by the looks of these numbers...


today im 81.7kg, yay! thats good! i said i would do a carb up if i would go down below 81.5kg by friday. but i might just take that back. because i have been testing the ketotest on my piss the last several days, and only this morning did it show positive? hmmm. i wanna go hardcore on the fatburning so i might just go another week withouth carb up. and usually i get straight back to burning fat (the keto shows positive) like on monday or something. today is wednesday. i dont know if my last carb up was so extreme my body is kinda falling out of keto? hmm... so i belive i will carb up next week instead. ill see how it works out this friday. but at least im back to the weight i had before the carb up.

today i did cardio only 30min because i was kinda late for work. i came 3min before time to work today, i usually come like 10min before time. so it was a good choice to put the cardio 5min less. but because i did 5min less i jogged 4min more! i powerwalked 18min and jogged 12min. i burned in total 398kcal. yeh thats good imo.

thats it for today!

[jester87]

Friday, november 21st 2008: very good day actually! although squat are getting back to the hard 25min sessions now...

Squat 5x5, 112.5kg (last time 110kg - 2.5kg increase)
yeah i did a clean 5x5 again. and again it was hard but not as painstakingly hard as it was the first time around. but im getting back to where i have to stand and take a lil break and breathe and get ready for the next rep (with barbell on back ofc). so its definetly hard. but still manageable. i think i will be able to break 117.5kg (where i deloaded) but it will be very hard i reckon. like so hard i will stall on most reps on the way up (like i did for all squat sessions above 105kg the first time around). lets hope my legs suddenly gets really strong before 117.5kg

Overhead press 5x5, 52.5kg (same as last 4 times or something)
5reps - 5reps - 5reps - 4reps - 4reps
fuck... motherfucker!!! FUCKER FUCK!! shit fuck!!!! damn........................ i really almost had it!!! i wont deload next time, i will try again!!!!!!

Deadlift 1x5, 130kg (hard deload from 150kg)
yeah it was very manageable. it was hard, but i wasnt getting really red in the face, i was getting more pale... when i did 150kg i was superred on the face... so i reckon this wasnt pushing my limits. It will most likely be easy on 135kg next time as well.

Chinups 3xF, 81.5kg (palms facing)
7reps - 7reps - 7reps
hey, thats very averagy. not supergood or anything, but its good that i now can do quite high reps on the last two sets as well. but that is probably because i did such low reps on the first set? anyways, today i did the frank yang style chinups (he did pullups though). by that i mean i did them really really fast!! it was like bam bam bam bam bam you know. instead of the controlled slow paced i used to do, i was thinking ah what the heck, lets just do it really hard and fast. i used to do the slow ones because i didnt want to have the jesse marunde hip movement, but today i thought, who the eff cares, so i did fast with the hip movements. if you've seen the video by frank yang on youtube posted here somewhere on the forums you know what i mean. its cool to do it that fast though, feels like you are the ace

did cardio 30min only, same as last time 18min powerwalking and 12min jogging. burned around 400kcal. today im weghing at 81.5kg, thats pretty good. and i have decided already to not do carb up. i will keep my two weeks carb up cycle like before. but once i get well below 15% bodyfat, i will most likely change to weekly carb ups. hmm cant write so much more now because work starts in an hour and i still have to take a shower. so later and good weekend!

oh yeh, here's a picture of my back as promised, this was taken on the day i did the bodyfat checkup which was like two or three weeks ago, at that point i was at 15.9% bodyfat:

imo this is a pretty nice back for someone at 15.9% bodyfat...i think?

[jester87]

i wanted to give an update that i havent been eating like cutting for a long time now... i have still been consuming on average 2600-2800kcal each day. only today did i consume 2200kcal. and i have planned for tomorrow to consume around 2200kcal as well (and so on). so in actuality i have just gotten back to the hardcore cutting just today...

[jester87]

oh fucking crap... i mixed up the fitday.com days... so today i have already eaten 2300kcal and still have 2 meals left, which means i will be about 3300kcal today........ WTF.... the thing i mixed up was a chicken weigning around 1lbs... i ate it today but had it on for tomorrow on fitday so basically i ate todays food plus the chicken... and the chicken alone is about 1300kcal!!!! damn... that means the cutting is beginning tomorrow not today :/