Eiriks little dittly workout log
Hello goodlooking, what's you got cooking?
Ehm, ok. I'll keep it short, since nobody will read or comment anyway, this is solely to have a bit more pressure to do the work outs!
Goals: (max)
Squat: 150kg - current 90-100
DL: 200kg - current 120-130
Bench: 100 - current 70-80
Press: 80 - current 50-55
Clean: 80kg - current: ? Never tried to max, only been above 55kg, for reps.
Pullups: 20 with BW - current: 7-10
Pushups: 40 with BW - current: 15-30 (havent done a single one since I left the army ^^)
Cardio: 3km in <11 minutes
(72% to the 1000lbs on the 3 big lifts)
Looks:
Look good all the time, get rid of the beer belly
Why:
Be better at BJJ/MMA
Look better (hunk style)
Ask people who bench more than me, how much they DL, and laugh.
How:
Basically, I'll start like this:
Day A:
Squat: 5x3
Press: 5x3
Deads: 5x1
Biceps: 8-12x2
Day B:
Squat: 5x3
Bench: 5x3
Rows: 5x3
Triceps: 8-12x2
Also, BJJ 1 hour on M, W, F, and maybe I'll join some more classes. Will see about running to, the BJJ isn't that taxing recovery vice.
Food:
Since I live in a cheap country, with cheap rent, I can eat good (as in good for lifting and good for the mouth) for the first time since I moved out. Basics:
Fruit/Veggies: 5 a day, go for 3 veggies, 2 fruits.
Only candy on Saturdays, eat good before parties so I won't need to snack, drink less beer, i.e. don't get way too drunk. Allowed one light party day and one real party day pr. week.
Make good dinners, and take them to school.
Avoid fast carbs, more proteins.
Count my cals
Sleep: Be in bed around 11, pref before.
Blabla excuses: I'll try to PC when there is room in the gym, if not i'll do rows. I train in a small, but very cheap gym (20-30$ per YEAR!), with bent bars, 2 benches, 1 fucked up squat rack, weird plates and equipment from the cold war. But it's cheap, and close.
First session:
Thursday 14th Jan:
Squats: Worked up to 65 kg with 5kg jumps, first workout in over a month. Felt good, but forgot my shoes
Press: Did 5x2 with 40kg, was heavier than expected.
DB curls: 8x1 with 12kgs, lol.
Next session will be on Tuesday the 18th. Fun stuff!