Day 43: Shaping my guns… water guns [9-Day Cycle #3]

Effort_potential

Another completed workout cycle, there is not much to say except that everything is going according to planned. My gym membership expired about a week ago so I decided to look for another gym. There are several reasons why I’m not renewing my membership: 1) They have a shitty selection of free weights and they constantly disappear. 2) The gym is always infested of douche bag meatheads (aka the “serious buff guys in the gym”). They take up so much space you feel like you’re constantly in their face, and they always smell sweat, fack, go take a shower. 3) The shower looks like the scene in Saw I, where the guy sawed his leg off, I’m pretty sure the movie was shot in my gym, no joke.

The shower in my old gym resembles the first scene in Saw I. Feels so fucking cozy to stand in a shower like this, NAKED.

The shower in my old gym resembles the first scene in Saw I. Feels so fucking cozy to stand in a shower like this, NAKED.

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 52.5 62.5 72.5 82.5 – 8 4 4 4 3   (WEIGHT / REPS)
  • TopSet: 105 kg – 6 Reps (To Failure) – (+5 % )
  • OffSet (~10%): 92.5 – 7 Reps – (+2.78 %)
  • OffSet (~10%)  82.5 – 8 Reps (0 %)

CHINS

B.W = Body weight ( 77kg)

  • 3 Reps B.W (+1 reps)
  • TopSet: 4 Reps B.W+ 10 kg (added 10 kg weight!)
  • OffSet 6 Reps B.W  (added an offset) 

Comments about the workout: A great workout, felt very happy that I gained on pretty much every set and exercise. I rearranged a lot on my chins, my first subgoal was to succeed into doing 8 straight reps which I managed last week. Like I written before, I have a secret exercise to increase the number of reps I can do, and its clearly working since I can do four WITH 10 kg on me, feeling like a baoz.

INSERT CAPTION

Gymbolaget, where the meat heads gain more meat… on their heads.

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 40 45 50 – 8 4 4 4 3   (WEIGHT / REPS)
  • TopSet: 65 kg – 6 Reps (To Failure) (+8.3  %)
  • OffSet (5-10%): 57.5 kg – 7 Reps (+ 4.55 %)
  • OffSet (5-10%)  52.5 kg – 8 Reps (+5 %)

TRICEPS

  • 2×20 Body Weight

REHAB

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

Comments from the workout: My Achilles heel at the moment, I’ve improved my technique to improve my lifts and it felt actually easier and lighter now to lift the weights. (didn’t feel my shoulder at all).

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: 95 kg – 8 Reps (To Failure) (+5.56 %)
  • OffSet (5-10%): 80 – 10 Reps (0 % )
  • 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 – 6 Reps (OBS completed 6 reps this week) (+1 Rep)
  • OffSet (5-10%): 27.5 – 7 Reps (+1 Rep)
  • OffSet (5-10%)  22.5 – 8 Reps (+1 Rep)

Comments from the workout: I thought that since I was well rested (no helping a friend move, or going out clubbing) I was confident that this workout was gonna be a walk in the park. But NO, the squats litterally feels like I’m getting crushed by a fat woman sitting on me. I noticed that my left hip feels a bit irritated and bit stiff, hopefully its nothing serious.

INSERT CAPTION

Whatching a meat head performing an exercise were ha takes ALL the weights in the gym. He’s doing that “O my God it’s so heavy I might die but I can’t cause everybody is watching me” – face. Pretty sure he shat he’s pants.

I’m happy that I’,m still doing some huge progress, and not once this cycle have I felt fatigued or tired. Going for cycle # 4, LETS GO! 

Eat hard, work hard, sleep… hard?

//C

 
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One thought on “Day 43: Shaping my guns… water guns [9-Day Cycle #3]

  1. Pingback: Day 54: My first setback, the drama begins… [9-day cycle #4] | DO YOU EVEN LIFT, BRO !?

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