Day 99-2: Strength gains or just puny muscles? [Strength Goal Results]


As I posted earlier today I shared my final fat percentage result and how I’ve progressed during that time (if you want to check out the sexy pic results, here’s the link). But the other half of the challenge was basically to get stronger and the easiest way into measuring this was by focusing strictly on heavy compound lifting. So if you’ve missed this post here’s the link where I explain my workout schedule. The main lifts I was focusing on were the following; Dead lift, Squats, Bench Press and Weighted chins. Since I started I’ve done exactly 31 planned workouts which an average of 2.2 workouts per week.
To be able to compare with my final strength gain I tested what I was capable of lifting. I did a so called maximum lift (1 RM) test which is a measurement on to see the maximum weight you’re able to lift (before breaking like a tooth pick). Here are my starting and final results:

  • Dead lift                 / Start:  110 kg         / Final: 148 kg                / Gain: + 38 kg (+34.5 %) 
  • Weighted Chins / Start: B.W*+10 kg  / Final: B.W +37 kg   / Gain: + 27 kg (+30.7 %)
  • Bench Press        /  Start: 58 kg             / Final: 96 kg                 / Gain: + 38 kg (+65.5 %) 
  • Squats                   /  Start: 106 kg          / Final: 130 kg               / Gain: + 24 kg  (+22.6 %)

* B.W stands for Body weight, in my case I set my B.W to 78 kg.

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I know a lot of my readers can’t really relate to what these numbers mean, and it’s hard to describe if you haven’t done the 4 big exercises. According to me though, this is a significant increase. But nonetheless, the increase in strength gains can be a bit misleading since I started out at a relative low max weights (to reduce the risk of injures). If I would do another additional 3 months, the improvement wouldn’t be as significant. So, did I reach my strength goals? Lets find out:

  • Dead lift                 / Final:  148 kg             / Goal: 156 kg               / -8 kg   (Not Completed)
  • Weighted Chins /  Final: B.W*+37 kg   / Goal: B.W +16 kg    / +21 kg (Completed) 
  • Bench Press        /  Final: 96 kg                / Goal: 94 kg                / + 2kg  (Completed)
  • Squats                   /  Final: 130 kg             / Goal: 125 kg              /  + 2kg  (Completed) 

 Three out of four, not bad, not bad at all….

And finally I had my 20 reps chins goal. This goal has been the one that has taken the most of me. My strategy on this was to do about 2-7 reps every time I passed by my kitchen door (where I’ve mounted a chin bar) which in total gave a solid 25-30 reps a day. But even though I managed to do roughly 350 reps in total during this 100 day period I only managed to do 14 consecutive reps (Not Completed). 

14 reps, nothing to cry about. You win some you lose some.

14 reps, nothing to cry about. You win some you lose some.

Tomorrow is my final official post, I’ll run through my thoughts and reflections on how these 100 days that has gone by. Don’t worry after tomorrow you won’t spam you guys anymore on Facebook, but until then, I’m gonna spam the shit out of each and every one of you, no joke.

Stay tuned!

Work Hard, Eat Hard, Play Hard.



Day 99: Did I reach my fat percentage goal? [Final-Weigh in]


So I went to my gym at my place today to see my final fat percentage. I got to admit, I’ve been slacking of on what I’ve been eating at the end. Since a lot of food related events have been present the past 6 weeks its been hard (even for me) to say no to it. It also got my first negative results highlighted in red below.Here is the final statistics on my progression:

Measurement 1 –   23 Sep: 13.64 %
Measurement 2 –  12 Okt: 12.41 %
Measurement 3 –  26 Okt: 11.99 %
Measurement 4 –  11 Nov: 10.81 % (Lowest !)
Measurement 5 –  7 Dec: 11.57 %
Measurement 6-   21 Dec: 11.3 % (Final)

Fat Percentage Goal 8 % (Not Completed)

Here are additional statistic on what the fuck has happened to me so far:

  • I’ve technically only “lost” 1 kg of whatever since I started (Start: 78kg, lowest: 76.7kg, Final 77 kg).
  • My body fat at start: 10.6 kg / My body fat at end: 8.7 kg / Total loss of 1.9 kg Pure FAT.
  • Other weight at start 67.4 kg / Other weight at end 68.3/ Total gain 0.9 kg MUSCLE. 
  • Other weight is considered everything else except fat, meaning that bones, internal organs, water and finally muscles are included in this group. This can be a rough estimate on how much muscle gain that have occurred during this period.

My limbs, waist, ass, chest and legs have too changed a bit since I started, here are the measurements:

  • Biceps: Started with 31/30 cm (left/right) / Ended with 30.7/30.6 / Total “loss” of -0.3/+0.6 cm
  • Legs: Started with 57/56 cm (left/right) / Ended with 57.5 / 57.0 / Total gain of 0.5/0.6 cm
  • Chest: Started with 96 cm / Ended with 100 cm / Total gain of 4 cm
  • Hips: Started 97 cm / Ended with 95.5 cm / Total loss 1.5 cm
  • Waist: Started 85 cm / Ended with 78.5 cm / Total loss of 6.5 cm

The most noticeable difference in measurements according to me is my waist size. I know, its not BIGGEST Loser extravagant changes, but relative to myself I would consider this quite an accomplishments. Regarding areas where I’ve lost weight can be a bit misleading. Since my strength hasn’t gotten worse (it has only gotten better), the only explanation for this is the loss of fat in those areas.

Week 1

First Week

Final Week

Final Week

So the million dollar question, am I happy with the results? Well, yes and no is the easiest way to put it. I’m a bit unhappy that I didn’t reach 8 %. But before hand I already knew that 8 % was a difficult goal, but not impossible. Sure I would have been even happier if I got under the 10 % but in the end, the numbers are irreverent, it’s how you feel and look. And I got to say, I feel great and I’m quite happy with what I’ve achieve so far. It maybe hard to see the results on the images below since I didn’t start out as an overweight cookie eating fuck. But I can assure you, there are quite some interesting results and I guess you just have to see me in person (half naked.. *awkward*). As my gym friend nicely expressed it:

    “You’re back is starting to show now! Remember how you looked like last summer? Your back almost resembled a newborn babies ass… smooooth. I can finally eat with you in public without feeling ashamed.”

I’m guessing this is his way of saying “I’m proud of you”, even though he doesn’t want to admit it.

I’m going to share my thoughts and opinions in my final post tomorrow so stay tuned.

Work hard, eat hard, Burn Fat hard!