Day 34: Getting stronger each day [9-day cycle #2]

brain_exercise

Another completed cycle, BOYAAA. Like my weigh in, my lifts are going well, which is a great indication that I’m not starving myself, hence I’m not “losing” any muscle weight. On each of my first sets I always aim to do six repetition (on squats I do 8), and really push myself to failure. If I complete this I increase the weights the following cycle by 2.5 %. I may have jumped the gun a bit on ALL of my lifts though, seeing now that I have gains around 10-20 % (Shieeeeet). But I deliberately set my weights low during the first cycle to avoid shocking the body with too much weights. Here are the results:

Bold = Changes on sets and reps
Green = Increase in weights, meaning FUCK YEAH I’m getting stronger
Red = Decreased in weights, meaning YOU A BITCH, eat more, get some rest.
Yellow = The color of my people, meaning NO CHANGE since last week. 

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: 100 kg – 6 Reps (To Failure) – (+5.3 %)
  • OffSet (~10%): 90 – 7 Reps – (+5.9 %)
  • OffSet (~10%)  82.5 – 8 Reps (+10%)

CHINS

  • No Warm-up
  • TopSet: 8 Reps (body mass  ~77 kg) (+3 reps)  

Comments about the workout: Had the same dizzy feeling like last time, but not as severe, finally back on triple digits! Chin ups went extremely good, completed my first strength goal which was 8 reps, Awesome!

Hard work will never let you down, so run baby run. How is it going for the people challenging me? Already, given up?

Hard work will never let you down, so run baby run. How is it going for the people challenging me? Already given up, like a bitch?

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 20 22.2 25

  • Warm-Up (Kg): 20 30 40 45 50 – 8 4 4 4 3   (WEIGHT / REPS)
  • TopSet: 60 kg – 6 Reps (To Failure) (+20 %)
  • OffSet (5-10%): 55 kg – 7 Reps (+22.2 %)
  • OffSet (5-10%)  50 kg – 8 Reps (+25 %)

TRICEPS

  • 2×20 Body Weight

REHAB

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

Comments from the workoutI almost fucked up my shoulder here, the increase by 10 kg (20%) was kinda stupid, since I already felt a bit unsure on my shoulder during the warm up. But luckily I didn’t break anything. Added triceps as well and it didn’t seem to interfere with my injury.

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): 20 50 60 70 – 8 4 4 4   (WEIGHT / REPS)
  • TopSet: 90 kg – 8 Reps (To Failure) (+5.9)
  • OffSet (5-10%): 80 – 10 Reps (+6.7)
  • OffSet (5-10%)  70 – 12 Reps (0 %)

Army Press

  • Warm-Up (Kg): 10 15 20 25 – 8 4 4 4 WEIGHT / REPS)
  • TopSet: 32.5kg – 5 Reps (OBS didn’t do 6 reps) (+8.3%)
  • OffSet (5-10%): 27.5 – 6 Reps (+10%)
  • OffSet (5-10%)  22.5 – 7 Reps (12.5%)

Comments from the workout: The ultimate rape finisher during every cycle, it didn’t help that I helped a friend to move out their apartment the day before (thank you MichKim). But not bitching about it, I manage to increase in this as well.

The ultimate duck face, that's how you do it, don't hate.

The ultimate duck face, that’s how you do it, don’t hate.

The weights for this week felt just right, meaning that I made a correct increase even though it may have been more than recommended. Next cycle I’ll probably try to stay under 10 %. Two cycles completed, going for the third one, LETS GO.Stay tuned, eat your protein and stay slim.

//C

Advertisements

3 thoughts on “Day 34: Getting stronger each day [9-day cycle #2]

  1. Bra jobbat joben. Gar inte lika fort framat här.. NO time for gym! Gar högst tva ggr i veckan just nu och da blir det ända lite stressigt.. Vill inget hellre men vad göra när det inte gar att prioritera träningen?? New topic? 😛

    • Pistol! tack så mycket känns bra! Jag känner igen mig lite i din situation, du måste helt enkelt fråga dig själv hur viktig träningen är för dig. Som sagt, jag vet att du måste prioritera skolan, allt har ju sin tid o plats. MEN om du inte har tid för träningen nu, när kommer du någonsin ha det, när du har barn, heltidsjobb eller när du har semester? Om jag vore du, tänk till nu och verkligen höj prioriteringen för träningen, lägg upp ett mål eller en utmanining som gör att du inte kan skippa träningen. Är det kanske inte dags att ta träningen till en helt ny nivå?

      Believe in yourself, Pistol

      /C

      • Hahahahaha jepp det är nog dags att ta det till en ny nivå.
        Chockade mig själv lite idag när jag egentligen skulle vara barnvakt men den söta lilla flickan som jag passar hade haft en sjukt jobbig astma under natten (hosta så man spyr osv..) så det blev inte av, och jag blev GLAD för det betydde att jag skulle ha tid att gå till gymmet! To be or not to be.. psychologically healthy… Don’t really care, gonna be physically healthy!!
        Tack för råden mr Miyagi, och kämpa vidare. 🙂

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s