Kerberos traininglog

[Kerberos]

15 Apr 2008

Eliptical 5min HR 135

Shoulder dislocation
Hip mobility
Ankle mobility

Squat 40 kg 1 x 5
Squat 65 kg 5 x 5

Benchpress 40 kg 5 x 5

Bent-over Rowing 50 kg 5 x 5

Eliptical 20 min 1119 strides HR 140-160

Warmup went okay, but feeling abit slow in the knees.

Squat at 40 kg warmup no problems. 65 Kg was hard, felt myself rocking forward abit under the weight, not really getting the flex of my hamstring into it. Might be time to deload abit and rework from ooh 20 kg lighter or so. Will see on my next session how it feels.

Benchpress went fine,still not really getting the shoulderblade thingy, but will read up on it in my Starting strength book.

Bent over rowing went really well today. I found that first getting the bar against my shins and then bending over as a 7 getting my shoulder out infront of the bar really helped to get the strenght into my pulls.

I then managed to do 20 min on the eliptical. felt good.

I do think though that my lack of strenght in the squats today is a result of my airsofting this saturday, with the added hillclimbing I guess my body needed abit more of rest.

Oh well onward and upward!

[Kerberos]

17 april 2008

Eliptical 5 min 271 strides , hr 140

Shoulder dislocation
Hip mobility
Glute Activation
Ankle mobility

Squat 30 kg 1 x 5
Squat 40 kg 1 x 5
Squat 50 kg 1 x 5
Squat 67.5 kg 5 x 5

Overhead 30 kg 1 x 5
Overhead 42.5 kg 5/5/4/5/5

Deadlift 40 kg 1 x 5
Deadlift 85 kg 1 x 5

Eliptical 20 min 1122 strides , HR 150-172

warmup went nice. the mobility exercises and the first warmup squats went Fast!
Might be cause I had on really fast popmusic.

The squat with 67.5kg was hard. I'm starting to think I need to get shoes to get better traction and stability for my ankles.
I had trouble getting my stance rigth and really getting the hamstrings into the pushes. but I muscled through.

Overhead with 30 kg was easy. but 42.5 kg was almost too hard. For the first time I got a stall on overhead push.
I'm having abit of a problem transitioning from the elbows-in-front-frontshoulder-hold to the overhead push.
I'm having to pushup/shrug to get the bar moving and then push it up into place.
On the set I failed I think I felt the grip being off just abit , making the push abit unstable and tilted.

Might be time to drop the weight back to 35 kg and start up again from there. I'm not sure my muscle mass is there to get the push through.

Will see what to do.

Deadlifts are really weird, some I push through no problem, others are really hard.
Need shoes for traction me thinks.

Oh well might have to deload it down to 60 kg and go at it from there.

Ah descisions descicions.

After the big lifts I felt very tired (most of my lifts got me pushing 140 in HR, anybody saying you don't train your heart on lifts are full of ¤%¤%&! ) but I sat down 2 min, then laced up my shoes and kicked myself in the hiney and got on the eliptical.

And pushed myself! took it slow pace at the beginning, but at the end I felt I wanted to get in more strides then last time so i pushed hard. Got the HR up to 170 for 4 min and managed to break it! former was 1119, now did 1122!
Yeah it's only a little , but hey it's better!

Treated myself to a nice Chicken sallad afterwards as a treat.

Feel deadtired, but a good tired.

[Kerberos]

Forgot to add:

According to my heartmonitor i burned 2012 calories. 50% from fat.

[mjh]

Forgot to add:

According to my heartmonitor i burned 2012 calories. 50% from fat.

Bloody hell! Well done big fella.

[Kerberos]

Thanks healy!


Mon 21 apr 2008

Eliptical 5 min 308 Strides HR 145

Shoulder dislocation
Hip mobility
glute activation
ankle mobility


Squat 30 kg 1 x 5
Squat 40 kg 1 x 5
Squat 50 kg 1 x 5
Squat 70 kg 1 x 5

Benchpress 30 kg 1 x 10
Benchpress 42.5kg 5 x 5

Barbell row 40 kg 1 x 5
Barbell row 52.5kg 5 x 5

Eliptical 25 min 1268 Strides HR 140


Warmup went okay. I slowed down abit on my workup and it worked better that way.
I also tried to warmup my back abit more since it's still abit stiff in the lowerback since
my deadlift last week that didn't go too well.

Did a pyramid warmup on the squat and so on and that works pretty good. But still pushing 70 kg
up from the bottom is HARD. getting the last 2 reps in took some willpower.

Had to wait on the Benchpress, the guy ahead of me had a megaload 3 plate on there, using massive
bad form with feets on tippytoes, but of the bench and the whole body from the ribcage down in a
MASSIVE arc. Then he gets the bar down to bottom of his ribcage and Bounces it of there. the bar
just moved 2 inches up and down. But hey, it's his body to messup so I didn't say anything.
Looked really screwed though.

My own Benchpress went okay. the warmup set was no problem. the regular sets was abit tougher but not to
much.

Barbell row 40 kg no problemos. 52.5 was really hard on the final rep of the sets.

I felt really tired after all that lifting ( I pulled a total of 4825 kg!) , but I pushed myself
to get onto the eliptical and went straight for 25 min!
I now load my mp3 player with motivational speakers and so on. Popping that on and just listening to that
and ignoreing the workout and let the body just flow works good for me. Learned about investment and
financial stuff yesterday.

BUT this workout took a LONG time. Got out in just under 3 hours! Weird. Oh well.

1428 calories 55% from fat according to my heart monitor.

[kevinfar]

Had to wait on the Benchpress, the guy ahead of me had a megaload 3 plate on there, using massive
bad form with feets on tippytoes, but of the bench and the whole body from the ribcage down in a
MASSIVE arc. Then he gets the bar down to bottom of his ribcage and Bounces it of there. the bar
just moved 2 inches up and down. But hey, it's his body to messup so I didn't say anything.
Looked really screwed though.

Yep, everyone on his own works best I think. People sometimes look at you in a funny way when you offer some help

1428 calories 55% from fat according to my heart monitor.

Good progress though mate, and some good number in there as well. Keep it up

[mjh]

( I pulled a total of 4825 kg!)

I use this as a motivator too. I might be lifting comparatively light weights on an individual basis, but 5x5 can add up to a ton! That sure makes me feel strong, and lifting a little more volume than last time makes a stall easier to handle.

I have to say kerberos, that your log is inspiring. I have very different stats and goals to you, but it's your positive attitude and humility that impresses me. Great work, keep it up!

[Kerberos]

Thank you both for the kind words. They really help me go out there and try my best.

---

Wed 23 Apr 2008

Eliptical 5min 232 strides HR 130

Shoulder disloc
Hip Mobility
Ankle Mobility
Glute Activation

Squat 40 kg 1 x 5
Squat 50 kg 1 x 5
Squat 60 kg 1 x 5
Squat 72.5 kg 5 x 5

Overhead Press 30 kg 1 x 5
Overhead Press 35 kg 1 x 5
Overhead Press 45 kg 4/2/2/5/2

Deadlift 50 Kg 1 x 5
Deadlift 60 Kg 1 x 5
Deadlift 80 Kg 1 x 3
Deadlift 95 Kg 1 x 1
Deadlift 90 Kg 1 x 5

Eliptical 25 min 1228 Strides HR 140


Warmup was same same, tried a little of the sitting squat warmup routine too.

Squats went okay. the 72.5 kg ones though was abit off, I think my form is slipping abit and
I'm rolling forward at the bottom with my torso, putting abit of strain on my lower back.

I sometimes can just push through the whole set like Bam bam bam! But othertimes I have to stop
in the top position and try and get my breathing right.
Definetly feel myself using more of my quads to pull up, not really getting the whole hamstring down
right. But I am pushing my butt out backwards first before dropping down. So that helps.

Overhead press warmups went okay. but I had Massive fail on the 45 Kg ones.
I just couldn't get the grip width, stance and breathing right on them and I had to rack the
bar on most sets without completing them. On the fourth set I really set my body and Squeesed the bar
REALLY hard and managed to push out the whole 5 in the set. But it was VERY hard to do.

Deadlifts warmups went okay for the first weights.
Then I did one that was superhard. Turned out that I still can't count weights and had 95 kg on there.
Deloaded it to 90 kg but had a small problem with grip, So I tried the alternating grip and managed to
pull the weight up. but my form sucked and my back really felt it.

After all that I again pushed myself up on the Eliptical and pushed out 25 Min on it.
According to my HR the optimum fatburning is between 127 and 147 for me. So on these longer
session i try and stay at 135-140.
My previous Eliptical runs have been at a more rapid pace of 145-170.
I really don't know If going slower but longer or going faster but not as long is the best
way to burn more fat than carbs?



This session was hard. Harder still in a way since I kindoff failed myself earlier today and gave
into temptation and had some choclate balls. Having a candybox at work where you can purchase stuff
is really bad. But I will strive to do better.

Today stalling hard on the overheads was no fun. But I also get a perspective that I should speed-slowly , as
one of my childhood cartoon characters put it.

I should deload, both on the squat, the deadlift and the overhead and build up again, letting my
muscles develop more before putting this type of load on it. I feel it in my body now, especially my lowerback.

No sense in putting myself at risk right now.
It will come , but it will take time.
Acceptance is the solutions to all my problems today.

According to my HRMonitor I burned : 1579 calories 55% fat, And I moved 4942.5 kg.

[Kerberos]

Due to work and holiday(1:st of may in Sweden. Sigh) disrupting my trainingdays and also my lower back still feeling sore from the deadlifts i've decided to take this week off.

I will still try and get in some walking(Spring/summer is finally here!) this week but no lifting.

Next week I will restart with Deloaded weights. I belive that is the better solution for my body now.

[helm]

hey man, where are you? still working out? hope you didn't give up...

[Kerberos]

Well, alot happened. Got holiday, come back and my gym is gone, bankrupt and closed.
Tried to get into it again but other things kept me busy.

I have done my own little trainingprogram that consisted of me walking around all the streets of stockholm.

My progress so far on that is about half of it done.

http://sndf.operators.se/blog/images/ma ... -09-14.jpg
Walked a total of 125,149 km so far.

But now the light is fadeing fast in autumn and it's getting rainy and cold so I'm back to Stronglifts again.

I managed to borrow an exercisebike and barbells,plates and a a bench from my works old gym.
Bought a squatrack , it's not a powerrack, but for now it'll do fine.

I still have a problem with my left leg. I hit it hard below the knee about 3 months ago.
The docs have said that "its probably something small and it'll heal in a couple of weeks...or months".
I'm probably going to insist on an xray on it soon.

The problem I get from that is that when squatting I feel a pressure below the knee in about 5x5 cm square region.
It hurts, a dull pain but still a pain.

So I've restarted my stronglifts 5x5 from the start with low weights and gradual improvement.

Having the squatrack in my kitchen works good for me, I can do a set, do some dishes, do another set and so on, that way I get the exercise in and don't have to wait for someone else at the gym.

Here's what I've done sofar.

2009-09-22 : bikeride L8 15:00
2009-09-23 : bikeride L6 15:00
2009-09-24 : bikereid L8 15:00

2009-09-28 : bikereid L8 15:00

2009-10-07 :

Bikeride L9 5:00
SQUAT 5x5 x 22.5 Kg
Overhead press 5x5 x 20 kg
Deadlift 1x5x 40 kg
Pull-ups 3xF FAIL Did 3x 9 upperbody pullups from ground.
Prone Bridges
3x30sec FAIL = did 3 x 10 sec

2009-10-09:

Bikeride Lvl9 7:00
SQUAT 5x5 x 25 kg
Bench Press 5x5 x 22.5 kg
Inverted Row upperbody only 1x15, 1x16, 1x19
Push-up upperbody only 1x5,1x6,1x9
Reverse Crunch 3x12 (20 kg plate counterweight)

2009-10-11:

Bikeride Lvl9 5:00
SQUAT 5x5 27,5 kg
Overhead press 5x5x22,5kg
Deadlift 1x5x45 kg
Chin-ups upperbody only 1x12,1x20,1x22
Prone Bridge 1x19,1x20,1x20

2009-10-13:

SQUAT 5x5x30kg
Bench Press 5x5x25kg
Inverted Row 1x10,1x19,1x15 upperbody only
Push-ups 1x7,1x10,1x8
Reverse Crunch 3x12

Hopefully I can move forward and get rid of the pain in my leg and build some muscle plus shed the fatpounds.

[Kerberos]

2009-10-15;

Bikeride Lvl9 5:00
SQUAT 5x5 32.5 kg
Overhead press 5x5x25kg
Deadlift 1x5x50 kg
pullups upperbody only 1x20,1x20,1x20
Prone Bridge 1x15,1x16,1x16

To get it going I used a timer. 3 min rest inbetween each set. It made the exercise go fairly fast but still not too exhausting.

Starting to get the hang of it. but a long way of my goals. Gotta start stretching better after workouts.

[Kerberos]

2009-10-18:

Bikeride Lvl9 10:00
SQUAT 5x5x35 kg
Bench Press 5x5x27,5kg
Inverted Row 1x20,1x21,1x22 upperbody only.
Push-ups 1x9,1x10,1x7 upperbody only.
Reverse Crunch 3x12

Slow going, but paceing with time seems to be the way to get it done.
reaaaly don't like the reverse crunches, but I suppose that's the way.

[Kerberos]

Bikeride Lvl9 10:00
SQUAT 5x5 37.5 kg
Overhead press 5x5x27.2kg
Deadlift 1x5x55 kg
chinups upperbody only 1x17,1x20,1x16
Prone Bridge 1x10,1x19,1x10

onwards. slowly. had a bit of problem when squatting with keeping my left arm in the right postion. It kept wanting to go forward, it might be compensating for my left leg that's hurting abit.

[Kerberos]

22-10-2009:

SQUAT
1x5x20 kg
1x5x30 kg
5x5x40 kg

Bench Press
5x5x30 kg

Inverted Row
1x20
1x25
1x22

Push-ups
1x6
1x7
1x7


Reverse Crunch
3x12

Went okay, but i need to limber upp, my hipmuscles are locking up when I'm doing benchpresses, was kindoff hard getting my feets on the floor to lock into
the benchpress.