Day 22: Walking like I dropped the prison soap [9-day cycle #1]

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Alright, I just finished of my first 9 day cycle, and I feel as the title reads. For those that missed my explanation of the 9 day cycle it consist of 3 workout days with each two days rest. My workout plan called Reverse Pyramid Training (RPT) for the full post check it out here: Part I and Part II. My body feels kinda like it should, beaten up but well rested if that makes sense. I kinda hoped that I wouldn’t be this sore since I started kind of lightly this week, but it seems that it doesn’t matter how light you start, the first week/cycle you’ll feel the soreness. It’s like the gym has an inner conscious and it knows that “this guy hasn’t been here recently, let me fuck you up, GYM style”.

My month this week with the 9 day cycle

My 9 day cycle this month. For larger image click on the picture.

“It’s like the gym has an inner conscious and it knows that “this guy hasn’t been here recently, let me fuck you up, GYM style “

The start up weights presented below are set based on the past “experience”, but to be  extra safe, I set the weights pretty low, “Tele2 prices low”.

THE DEAD LIFT / CHIN UPS

Rest between warm-up and top set: 4 minutes, rest between top and offsets: 3 minutes. 5-10 minutes warm-up/cooldown and stretch.

DEADLIFT

  • Warm-Up (Kg): 20 50 60 70 80 – 8 4 4 4 3   (WEIGHT / REPS)
  • TopSet: 95 kg – 6 Reps (To Failure)
  • OffSet (-10%): 85 – 7 Reps
  • OffSet (-10%)  75 – 8 Reps

CHINS

  • No Warm-up
  • TopSet: 5 Reps (body mass)

Comments about the workout: The deadlift felt so so, I felt kinda dizzy during the first set. -10% means that I drop about 10 % after each set, it doesn’t have to be exact 10 % but you get the point. The chins on the other hand is a bit of an issue, I can’t even do 5 regular chins (like a bitch) without any weights, so I have to first increase my number of reps before I can add some weights. Don’t worry I got a plan for this. 

So so happy I'm back in the gym, does it show?

So so happy I’m back in the gym, does it show?

THE BENCH PRESS / REHAB

Rest between warm-up and top set: 4 minutes, rest between top and offsets: 3 minutes. 5-10 minutes warm-up/cooldown and stretch.

BENCH PRESS

  • Warm-Up (Kg): 20 30 35 40 – 8 4 4 4   (WEIGHT / REPS)
  • TopSet: 50 kg – 6 Reps (To Failure)
  • OffSet (5-10%): 45 – 7 Reps
  • OffSet (5-10%)  40 – 8 Reps

REHAB

  • No Warm-up
  • Shoulder exercises (rotator cuff rehab)

Comments from the workout: I fell off my longboard about 2 months ago trying to conquer a hill, which ended up me falling on my shoulder and ass. My ass survived but my shoulder wasn’t as lucky, however, I got a minor injury that can be fixed with a bit of rehab. That might explain why I’m starting at 50 kg on the bench. Rehab is going well so I’m hoping to increase the weights drastically next cycle. Again, not following the “10 %” drop since I thought it would give to much of a drop.

SQUATS / ARMY PRESS

Rest between warm-up and top set: 4 minutes, rest between top and offsets: 3 minutes. 5-10 minutes warm-up/cooldown and stretch.

Squats

  • Warm-Up (Kg): 40 50 60 – 4 4 4   (WEIGHT / REPS)
  • TopSet: 85 kg – 8 Reps (To Failure)
  • OffSet (5-10%): 75 – 10 Reps
  • OffSet (5-10%)  70 – 12 Reps

Army Press

  • Warm-Up (Kg): 20 20 25 – 4 4 4   (WEIGHT / REPS)
  • TopSet: 30kg – 6 Reps (To Failure)
  • OffSet (5-10%): 25 – 7 Reps
  • OffSet (5-10%)  20 – 8 Reps

Comments from the workout: Squats fucked me up the rest of the week, I could barley go up stairs thanks to this exercise. Don’t get me wrong, I like the feeling, but when you are racing an old woman up the stairs then you know you did your squats correctly. Army press is a relative new exercise AND when I do this I kinda feel that my shoulder is a bit weak, so I set the bar low. This workout was done in Stockholm with my good friend Johnny White, we worked out in Sats Spårvagnshallarna. Oh yeah, btw 150 kr for a one time session is fucking joke (200 kr if you came without a person with a Sats card)

I believe that your true beauty shows when you are doing squats. If you can pull out a nice photogenic face than congrads, your a model. If not, than welcome to the "DAT FACE"-club

I believe that your true beauty shows when you are doing squats. If you can pull out a nice photogenic face than congratulations, you’re a model. If not, welcome to the “DAT FACE”-club

Got an excellent comment from a female friend that is doing the same workout:

“Since you probably got some people not wanting to get big and buff, I wanna comment the “If you think you can’t get big with these four, have a look at the guy above”. It takes quite some time to be Martin B-big. A LOT OF TIME. Especially when u start from “average pee”. Here’s a comment for those who wanna “train lean” and thinks weight lifting will make you buff: won’t happen, weight lifting will get you lean and fit as well. To get Martin B-big (abnormally big, by manipulating your muscle fibers) you’d have to have more than “just” “plain” food every day. So, if you think these four aren’t for you, think again. Those four exersices work for everyone! Except if your goal’s becoming the Nr 1 Zumba champion. Then you should Zumba. Every day, every night.”

So girls, don’t be afraid to try out something new, skip aerobics or badminton and get in shape!

Four plates of rice, for two men. Leangains, baby, I'll write about it on my next post.

Four plates of rice, for two men. Leangains, baby, I’ll write about it on my next post.

Next post will be about one of the most crucial part of the challenge for me, THE DIET. I’ll post it this weekend.

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