Kerberos traininglog

[Kerberos]

Thanks Scotty!
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24 Mars 2008

Eliptical 5 min  HR 150 282 strides

Hip mobility
Glute activation
Back mobility

Squat 20 kg bar 1 x 5
Squat 30 kg 1 x 5
Squat 50 kg 5 x 5

Benchpress 20 kg 1 x 5
Benchpress 32.5 kg 5 x 5

Barbell Row 42.5 kh  5 x 5

Eliptical 15 min  805 Strides HR 140-175, Top 178

Today was kindoff weird, it was a holiday here, but the gym was still open.
Took a little pushing to get my behind to go there,felt slow energywise.

But once I got into it , it worked good.
I reached a personal goal today for my squats, 50 kg 5x5 !
Next stop 75!
I'm trying to get deeper, but this is what works now.
Benchpress went okay, I scooted down more on the bench, which gave me a more vertical push,
worked better that way.

Rows felt quite alright. 

Tried my own version of HIIT, did 15 minutes on the eliptical at a slow pace for most of the time
at HR 140 interspersed with 5  30 sek sprints up to HR of 178.
Felt good, but really hard.

[Scottymouth]

Way to go, getting in that gym and starting can be the hardest part. I have been getting up at 4:30am to work out, and those first 2 sets of squats are like pulling teeth, but by the 5th of 5 I am ready for 5 more! Congrats on reaching today's goal. I really think that setting daily goals is a better way to stay motivated. Nice work.

I am not so fast "out of the hole" as you on squats, not sure if that is just my own form issues. I spend an extra second down so I can push my knees out and squeeze the glutes. Perhaps the advanced guys can make a form judgement - looks confident to me.

[Mehdi]

Squat looks good, you nee slightly more depth indeed, but technique is good. Try to sit back more, especially on the latter reps you can see this. Bar drives forward instead of straight down. You achieve this best by driving with your hips back first. On the way down, push hips back first and keep bar above center of feet. Hips go back first, then the knee moves. Try wall squats it helps learning this. if it gives problem: hip mobility (especially hamstrings).

[Kerberos]

27 Mars 2008

Eliptical 5min  strides 283 HR 135

shoulder dislocation
hip mobility

Squat 20 kg 1x5
Squat 40 kg 1x5
Squat 52.5kg 5x5

Overhead Press 35 kg 5 x 5
Deadlift 70kg 1 x 6

Eliptical 15 min  1008! strides Hr 170-180.


Started slow with a light jog on the eliptical to warm up, then
some shoulder dislocation warmrups and some of the hip mobility exercises.

Started squats with just the bar, then did 40 kgs for 5 which went okay.
Then did the 52.5 Kgs, they felt harder on the 4 and 5:th rep.
Tried sitting back more, but it's hard for me to do because of my build.

I also tried wallsquats, but those don't work for me. if I tip backwards to much I get pains
in my shins. Plus I fear loosing my balance.

These are photos of me from the 16:th.(The blemish is just a bruise from a bump)


Pushing down backwards more makes me feel like I'm about to tip over backwards.
I'm sure it'll be easier, once I get more muscle and less fat on my frame.
Overhead Press Press is getting real hard. First 3 in the set works okay, last 2 gets really hard and
I really have to push myself to achieve them.
I need to work on holding the bar at my chest to, as it is now I kindoff doesn't paus it on my chest
but just push up the next rep. need to learn the "inverted frontsquat hold thingymajig".

Deadlifts where a cinch, just pushed'em off , no problemos.

Then I went on the eliptical and I MANAGED 1008 Strides in 15 min!
So I Achieved one of my goals tonight! Woho!
But darn , it really takes it out of you, I just went over and lied down on one of the exercise rugs
and panted with my whole body for 3 min when I was done.
Made me have a grin a mile wide. 

[mjh]

Congrats on meeting your goal Kerberos. That's a huge key, setting acheivable goals an regularly updating them. It doesn't matter if it's "only" a 5kg, 1 minute, or 100 meter improvement you're gunning for, so long as you're always looking forward to doing better. Keep it up!

[Scottymouth]

The goals may start small, but as they grow, so will your confidence. Hey thanks for the motivation on my log - we'll both be victorious!

[dasparky]

"So I Achieved one of my goals tonight! Woho!"
Fantastic, way to go!!!

[Mehdi]

Do the ankle mobility exercises for your shins if wall squats hurt your shins. you're probably tight in your ankles/calves too.
How tall are you again Kerberos?
Some general tips:

• eat healthy. Don't worry about quantities, just make sure you're not hungry and eat whole foods 90% of the time. junk 10% of the time, healthy 10% of the time


• keep getting stronger. 100kg squat first goal. Then body-weight squat.


• up the cardio. add 1-2 mins every week until you get to 30mins. Shoot for 3x cardio per week. Then up it too 45-50mins cardio. That will speed up the fat loss (but strength & food should be priority over cardio, cardio helps, strength & food are key)


• take pictures every 2 weeks, keep an archive of pictures for yourself. Stop looking in mirror, look at the progress on pics.


• Track body fat every 2 weeks


• If doubt arises: rememberpersistence is key. You've got a long road, won't happen overnight to lose the fat (being honest with you), but you'll lose it by keep working at it.

 

[Kerberos]

Thank you Medhi!
I'm 1m85cm tall .
I'm trying to eat more Healthy, not quite there yet ,but working on it.
Will try the ankle mobility exercises, and do more of the mobility exercises daily to get more limber.
Must stop myself from getting too rushed, I'm sometimes impatient to get through warmup so I can tussle with the Iron.
I am takeing pictures for my archives.
Will upp the cardio abit.
I'm feeling more definition on my legs and bigger biceps.
I got whey but the flavour leaves something to desire, but I will find a way to make it taste better.
I've got a calendar with my trainingdays marked and each time I complete one I put a green mark on that day.
It's nice looking and seeing visual what I've managed to do so far.
I know it's a long road, but I'm Walking  the path. I misstep now and then but i'm walking.

[Kerberos]

31 Mar 2008
 
Treadmill 5 min at 6km/h  Hr 128.
Shoulder dislocation
hip mobility
 
Squat 30kg  1 x 5
Squat 40 kg 1 x 5
Squat 55 Kg 5 x 5
 
Benchpress 35 Kg 5 x 5
Bent over rowing 45 kg  5 x 5
Eliptical  17 min  hr 140  772 strides.
All the elipticals where busy so warmed up on the treadmill.
Did the other warmups, then had to wait for the squatrack. someone was doing some halfjerk kindoff thingy.
Squats was good, but still some soreness on the outside of my shins doing the bigger weight (55 kg ones).
I gotta read up abit better on positioning for Benchpresses, but they weren't that hard.
Bent over rowing was good but still need to work on form.
Then did 17 Min on the eliptical on a slower tempo.
Stretched out, then tried Whey drink , ugh, I think it's the Aspartame in it, but I mixed it up with some cocoa powder and
it went down okay.
 
All in all , quite allright.
 
 
 
 

[mjh]

I gotta read up abit better on positioning for Benchpresses, but they weren't that hard.
 

Starting Strength has a few good tips for the bench. the one that's helped me the most is to fix a position for the bar in the lock out position, in relation to a feature on the ceiling. Then, when lifting, focus on this position and bringing the bar back into it, rather than following the bar with your eyes. I use a light fixture, the bar starts and ends obscuring it from my view.

[Scottymouth]

Good workout kerberos, try the whey that Mehdi recommends, I think you'll find it quite good. No need to add coca powder. I have the double rich chocolate, it doesn't clump and tastes like a good chocolate milk. (Optimum Nutrition Gold standard)
 

[Kerberos]

I actually got the Optimum nutrition 100% gold standard Double choclate, but still felt the tasted needed something else.
I guess the smell of it just reminds me too much of the horrid diet drinks I tried years ago to loose weight. terrible taste and clumping deluxe.
This one doesn't clump but I think I'm just tasteing the aspartame in it.
Oh well, small thing, I can take it.
 
 

[dasparky]

Maybe you could try an unsweetened whey powder, and add agave nectar to it? A teaspoon (way more than what you'd need) has only 20 cals. Aspartame is so nasty...

[Scottymouth]

I don't recall reading aspartame in the ingredients. I'll have to check. Seems Odd...