xjohanx Posted November 12, 2008 Author Share Posted November 12, 2008 I switched some things up 12/11 Chest and tricepsDipsIncline dumbbell presssuperseted withIncline fliesFlat dumbbell pressDecline fliesMachine bench pressPec DecCable pushdowns30 sets in about 50 minutes. You can rest when you're dead. Link to comment Share on other sites More sharing options...
xphilx Posted November 12, 2008 Share Posted November 12, 2008 a question concerning your basics: don't you think you're overdoing it often? i mean, you're doing 20 sets for abs or calves and today again 30 sets.. it's unbeliievable that you get enough rest since you're training at least 5 days a week. Link to comment Share on other sites More sharing options...
xjohanx Posted November 13, 2008 Author Share Posted November 13, 2008 that's the beauty of a split routine my friend. Link to comment Share on other sites More sharing options...
xjohanx Posted November 13, 2008 Author Share Posted November 13, 2008 13/11 Back, biceps and calvesPull ups BW + 10 kgWide grip lat pulldownsCable rows v-gripCable pulloversLat pulldowns v-gripMachine rowsEZ curlsStanding calf pressSeated calf pressCalf press in leg press 30 sets of back + biceps and 10 sets of calf-work. Suck it Link to comment Share on other sites More sharing options...
xjohanx Posted November 14, 2008 Author Share Posted November 14, 2008 14/11 ShouldersClean and presses 4 setsBent over lateral raises 5 setsLying cable thingy for rear delts 5 setsSeated dumbbell presses 5 setssupersetted withLateral raises 5 setsWeight plate front raises 3 sets First part of the session was really intense. Then a guy who I usually talk to at the gym came and we started chatting. He's a cool guy and we helped eachoter doing some forced reps. YEAH BUDDY! I feel that I've come to good terms with my diet lately. This whole food thing is really amazing and I love it! I eat a lot of shredded coconut and coconut milk, flax seeds, hemp seeds, lentils, potatoes, leafy greens, fruits, veggies, pumpkin seeds, rye bread, tofu, berries, soy milk smoothies and cocoa. I try to go by the 90% rule which means that 90% of my calories should come from whole foods. Usually it ends up with around 95-100% but somedays when I hang out with friends the whole day I eat much more junk. I eat around 3500-4000 calories a day and cheat stuff includes canola oil (for oven veggies/potatoes), soft drinks (for taste buds), agave nectar and amino acids (yes I count them as cheat because it's far from a whole food. it's only about 100 calories a day). A lot of people experience a hard time bulking on a clean diet,and I used to feel the same way, but I figured out a great way to avoid consuming too little calories that works for me, and I bet it would work for others too. (I think it's important to say that I don't add salt to my food but I guess it would benefit this tactic even more). If I eat something spicy or bitter I always want something sweet, and if I eat something sweet I always want something spicy or bitter. So by eating every other meal as a spicy dish and the next as something sweet (often fruits combined with nuts, seeds etc or smoothies) I keep my apetite up and I'm always longing for the next meal.A normal day looks kind of like this:Breakfast 0700 amEssential amino acidsOatmeal with flax and hemp seeds, cocoa powder, shredded coconut and cinnamon. I usually add some raisins to this because it tastes better, my body still treats it like a "bitter meal".Snack 1000 amSweet mariande tofu sandwhich with veggies (like tomatoe and leafy greens)Smoothie made of soy milk, banana and berriesLunch 1200 amCoconut milk, lentils, cabbage, broccoli, red bell peppers, chili, paprikaSnack 03.00 pmFruits and pumpkin seeds or nuts or whatever I likePre training 0500-0600 pmCoffe, essential amino acids, BCAATraningPost training 0700 pmFruits, essential amino acidsDinner 0800-0900 pmSame as lunch + oven fried potatoesSnack 1100 pmFruits and nuts, seeds etc. Shit is awesome! Kick it. Link to comment Share on other sites More sharing options...
xphilx Posted November 14, 2008 Share Posted November 14, 2008 a lot of eaa's dude. but that's cool i guess. do you know how many proteins you consume every day? Link to comment Share on other sites More sharing options...
xjohanx Posted November 14, 2008 Author Share Posted November 14, 2008 It's like 21 grams of EAA + 5-10 grams om BCAA per day. But only 7 grams of EAA on off-days.I don't keep count on either protein or calories exactly. But I think I'm around 160-200 grams plus the amino acids and all the ENZYMES DUDE! Link to comment Share on other sites More sharing options...
xjohanx Posted November 15, 2008 Author Share Posted November 15, 2008 15/11 Legs and absSquatsLeg presses (a lot with varied feet position)LungesCalf press in leg pressStanding calf press superseted withSeated calf press Various abexcersises Link to comment Share on other sites More sharing options...
LocalBrada Posted November 15, 2008 Share Posted November 15, 2008 YEAH BUDDY!Why do I hear Ronnie Coleman's voice when I read this? Link to comment Share on other sites More sharing options...
xjohanx Posted November 23, 2008 Author Share Posted November 23, 2008 I'm back from some rest (again). I'm starting lifting a little heavier weights now. More rest between sets too 23/11 Chest & tricepsWeighted dips 5 setsIncline dumbbell bench 6 setsFlat dumbbell bench 6 setsIncline flies 3 setsDone Link to comment Share on other sites More sharing options...
xjohanx Posted November 24, 2008 Author Share Posted November 24, 2008 24/11 Back, biceps, calves Weighted chins 6 setsWide grip pull downds 6 or 7 setsSeated cable rows 4 or 5 setsCable curls 4 setsCalf press in leg press 5 setsStanding calf press 4 sets Link to comment Share on other sites More sharing options...
xphilx Posted November 25, 2008 Share Posted November 25, 2008 what does your split program look like at the moment btw? Link to comment Share on other sites More sharing options...
xjohanx Posted November 25, 2008 Author Share Posted November 25, 2008 Chest, triceps (dips)Back, biceps (pull-ups)ShouldersLegsPull-ups, dips I do abs and calves whenever. Link to comment Share on other sites More sharing options...
xjohanx Posted November 25, 2008 Author Share Posted November 25, 2008 I tried the free gym at my university for the first time today. IT SUCKED, FUCK! It's free and I've heard good things about it but fuck no, I'm kind of pissed acctually.They had two chest press machines, NOT ONE SINGLE BENCH PRESS, FLAT OR INCLINE!!!!?!?!?!?Two smith machines, NOT ONE FUCKING POWER CAGE OR SQUAT RACK???????????????In fact, they did not have a single normal barbell, should they even be allowed to call themselves a "gym". Fuck them. Two EZ-bars and not one straight normal one? Crappy disco college students in charge, idiots. 25/11 Shoulders, absSeated military press in smith 6 setsSeated dumbbell press 6 setsMachine for rear delts 6 setsMaybe 12 sets of abwork and 6 sets of rotator cuffs. Suck my balls. Link to comment Share on other sites More sharing options...
LocalBrada Posted November 26, 2008 Share Posted November 26, 2008 lol sounds like the one here at the university. I walked in to check it out and walked straight out. I know they get funding too, they just have no idea what to do. Oh look that rhymes! Link to comment Share on other sites More sharing options...
xjohanx Posted November 26, 2008 Author Share Posted November 26, 2008 lol sounds like the one here at the university. I walked in to check it out and walked straight out. I know they get funding too, they just have no idea what to do. Oh look that rhymes! It's a shame. The equipment they have here is quite expensive. Machines almost always cost more than free weights so I do not understand what they were thinking of when they purchased all that crap.. 26/11 LegsLeg press for quads 5 setsSquats 3 setsLeg press for hams 4 setsStanding calf press 5 setssuperseted withSeated calf press 5 setsCalf press in leg press 3 sets Link to comment Share on other sites More sharing options...
Ruosu Posted November 27, 2008 Share Posted November 27, 2008 you should check out the gym in Älvsjö, First Hotell! rox! Link to comment Share on other sites More sharing options...
DV Posted November 27, 2008 Share Posted November 27, 2008 Nice to see that you're keeping up with the training, especially with exams! Link to comment Share on other sites More sharing options...
xjohanx Posted November 27, 2008 Author Share Posted November 27, 2008 you should check out the gym in Älvsjö, First Hotell! rox! Hmm I might come by someday but I like to have my gym close to home so that it doesn't take too much time. Since I work out 5-6 days a week a commute for 20 minutes to the gym becomes 4 hours per week in total. Nice to see that you're keeping up with the training, especially with exams! Thanks! Right now school is "chill" compared to a month ago. After the holidays it will be crazy again. But I feel that I achieve greater results in school when I'm consistent with my workout. It really helps the mental focus. Link to comment Share on other sites More sharing options...
xjohanx Posted November 28, 2008 Author Share Posted November 28, 2008 28/11 Chest, triceps, absWeighted dips 6 setsIncline dumbbell bench 6 setsFlat dumbbell bench 5 setsIncline flies 3 setsMaybe 12 sets of abs. Tomorrow my father is coming to visit me and he wanted to hit up a veg buffet so I'm gonna go to Hermans with hm (Tuc knows what I'm talking about) and get my grub on. Hopefully I can train my back before the eating. Link to comment Share on other sites More sharing options...
xphilx Posted January 16, 2009 Share Posted January 16, 2009 dude! how was the first work out since months? Link to comment Share on other sites More sharing options...
xjohanx Posted January 16, 2009 Author Share Posted January 16, 2009 not good. but i took it easy. i've basically lost all my endurance and a lot of strength and/or technique. i'm going back tomorrow Link to comment Share on other sites More sharing options...
robert Posted January 29, 2009 Share Posted January 29, 2009 How are things buddy? I hope all is great. I'm working hard to get myself in a position to get over to Sweden in the next year or so. I've been before and would like to come back one of these days. Take care man.....stay swol. Link to comment Share on other sites More sharing options...
xjohanx Posted January 29, 2009 Author Share Posted January 29, 2009 Hey dude thanks for checking in, I really appreciate it!I started working out two weeks ago and did 4 times a week for 2 weeks. Now I'm in Poland visiting my girlfriend and I do some light excersise like push-ups, crunches etc. When I get back to Stockholm the 1 of February I don't acctually have a gym membership left and I haven't decided what to do. I have a free gym that is really good except for the disturbing fact that they don't have any free weight barbells, just tons of dumbbells and smiths. I really want to save money for traveling and a new gym membership is 4000 sek (500 dollars) so now isn't the perfect time for me to buy a new one. I think I'm gonna go with the free gym, maybe join a canoe club nearby and start paddling. I'm def going to start running some this spring, I used to enjoy cardio a lot more and I think I just need to make it more fun somehow. We'll see how it works out, I think I'm going to start posting in this log soon again. As I said, thanks for asking! Link to comment Share on other sites More sharing options...
RobertSupreme Posted January 29, 2009 Share Posted January 29, 2009 I'm def going to start running some this spring, I used to enjoy cardio a lot more and I think I just need to make it more fun somehow. Parkour Buddy! Link to comment Share on other sites More sharing options...
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