EdensDemise Posted December 31, 2014 Author Share Posted December 31, 2014 you too man! thanks for keeping this great forum up! Link to comment Share on other sites More sharing options...
EdensDemise Posted January 2, 2015 Author Share Posted January 2, 2015 last work out of the week, i trained even if i got a virus with the same symptoms of gastritis, but it is not a good reason to skip my workout today SQUAT5x5x 35kg BENCH PRESS5x5 x 30kg DEADLIFT1x5 x 65kg Link to comment Share on other sites More sharing options...
Crystal Posted January 5, 2015 Share Posted January 5, 2015 Those are the best workouts, 5x5 with the big 3! Link to comment Share on other sites More sharing options...
EdensDemise Posted January 5, 2015 Author Share Posted January 5, 2015 Oh yeah they are.. i cant wait to become stronger todaySQUAT5x5 x 37.5kg OVERHEAD PRESS5x5 x 25kg (i felt like i could have added 2.5 kg more but the last OHP i did was the last wednesday so i guess was better to do that again) BARBELL ROW5x5 x 45kg (same thing for OHP) Link to comment Share on other sites More sharing options...
EdensDemise Posted January 7, 2015 Author Share Posted January 7, 2015 today SQUAT2x5 bodysquat warmup1x5 x 15kg warm up1x5 x 20kg warmup 5x5 x 40kg BENCH PRESS1x5 x 15kg warmup1x5 x 20kg warmup5x5 x 32.5 DEADLIFT1x5 x 70kg BARBELL CURL3x8 x 20kg Link to comment Share on other sites More sharing options...
EdensDemise Posted January 9, 2015 Author Share Posted January 9, 2015 Today i skipped squat cause my thighs were a bit sore..But: OHP1x5 x 10kg1x5 x 15kg5x5x x 27.5 DEADLIFT4x5 x 75kg1x3 x 75kg BARBELL CURLS2x8 x 20kg Link to comment Share on other sites More sharing options...
esqinchi Posted January 10, 2015 Share Posted January 10, 2015 Hey man, how's the ankle holding up? You do any stair training lately? Link to comment Share on other sites More sharing options...
EdensDemise Posted January 11, 2015 Author Share Posted January 11, 2015 hey man thanks for asking! my ankle feels great it is totally recovered, i did 10 stair flights for 10 times (with 1 minute rest between sets) but running this time so no added weights, but my calves were a bit sore the day after so i guess this stair thing is not that bad i will do it more often.. and cant wait tomorrow for some squat!! Link to comment Share on other sites More sharing options...
EdensDemise Posted January 14, 2015 Author Share Posted January 14, 2015 today i started the warrior diet.. lets see how it goes.. SQUAT 5x5 x 45kg OHP 5x5x 27.5 DEADLIFT3x5 x 75kg i could have added 5kg more but i am waiting for a new barbell with more space each sides and unfortunately my discs do not go over 10kg BARBELL CURLS2x10 x 20kg1x8 x 20kg BENCH DIPS3x10 Link to comment Share on other sites More sharing options...
EdensDemise Posted January 19, 2015 Author Share Posted January 19, 2015 I am starting to have problem with the squat, but only when i hold the bar behind my back, it seems difficult to let the bar go a bit more down on my back and the bones of my shoulders start to hurt and i feel like my hands are not holding properly.. i have no problem with going down and squatting but holding the bar it is a nightmare.. probably because i do not own a squat rack and to start the squatting position i do an assisted power clean.. i will buy soon a simple rack i hope that will change the situation Link to comment Share on other sites More sharing options...
EdensDemise Posted February 6, 2015 Author Share Posted February 6, 2015 I will update my log at the end of february.I added some other exercises to my workouts (ABABAB) WORKOUT Apaused low-bar squats 5x5paused bench press 5x5barbell row 5x5barbell shrugs 3x10weighted crunches 3x20pushups 3xfail WORKOUT Bpaused low bar squat 5x5OHP 5x5deadlift 5x5chin ups 3xfaildips 4x8weighted crunches 3x20 5-10 mnutes of cardio after working out (burpees, jumping jacks)I add 2.5kg every workout on squat, bp, br, and ohp5kg on Deadlift I am actually following the warrior diet (20 hours fasting 4 feasting) based on 2700kcal I am currently 180cm 23yrs old 88kg and 20%bf Looking up on getting stronger and maybe leanerMy aim is to start a powerlifting training maybe next fall or winter. Link to comment Share on other sites More sharing options...
esqinchi Posted February 13, 2015 Share Posted February 13, 2015 Hey dude, how is that nutrition plan working out? I think I'd go crazy only eating during 4 hours of the day. Seems like I'm constantly hungry! How's the ankle? Everything else working out? Should be warmer weather for you soon, no? Link to comment Share on other sites More sharing options...
EdensDemise Posted February 18, 2015 Author Share Posted February 18, 2015 Hey no cold as fucking ice in Berlin But i will move back to my hometown in Italy in April so i guess there is warmer.About the diet is perfect, i feel a bit hungry when i wake up but after 1 hour is gone.. Is actually a release to eat only in 4 hours, instead of counting macros every 3 hours eating, feeling tired, carrying food around and so on.The ankle is perfect.. I only discovered i have a bit of hypolordosis, my low back has basically no curve at all so i am trying to fix this with stretches and soon i will go to physiotherapist or chiropractic.I even took a strength and conditioning coach to be sure my forms on squats and deadlift are perfect because i noticed a "butt wink" when i go ass to grass.. Link to comment Share on other sites More sharing options...
muchidna Posted February 18, 2015 Share Posted February 18, 2015 Try drinking green tea, it helps to surpress my appetite Link to comment Share on other sites More sharing options...
EdensDemise Posted February 20, 2015 Author Share Posted February 20, 2015 I have trained with the strength coach and he fixed my squat by using box squats and exercises to strengthen my hamstrings glutes and lower back.Also he said i should forget about intermittent fasting everyday or at least not so extreme as the warrior diet, i kinda trust him since he is a great powerlifter.Tomorrow i will see how it goes about deadlift and bench press seminar!! I am so happy Link to comment Share on other sites More sharing options...
EdensDemise Posted February 21, 2015 Author Share Posted February 21, 2015 About the diet, i will try one week in this way, forgetting about processed tasty vegan fake meat and focus more on whole foods.an example: BREAKFASTOat flakes 100g + soja milk 100 mlMyprotein Pea protein powder 20g + soja milk 200ml POST WORKOUT SHAKEPea protein 40g + soja milk 300 ml + Blue berries 125g POST WO MEALSalad- Raw Spinach 100 g, bell peppers 100gRed Lentils 80g + Amaranth 20g, Broccoli 100g and tomato sauce 200g, olive oil 14g DINNERTofu 200g, brussel sprouts 200gBrazil nuts 20gSunflower seeds 20gAlmonds 20g 2419 kcal243g carbs81g fat156g pro49g fiber Let´s see if i will get rid of abdominal fat Link to comment Share on other sites More sharing options...
esqinchi Posted February 21, 2015 Share Posted February 21, 2015 MOAR BROCCOLI! hahaha Link to comment Share on other sites More sharing options...
EdensDemise Posted February 22, 2015 Author Share Posted February 22, 2015 Too less? Link to comment Share on other sites More sharing options...
EdensDemise Posted March 6, 2015 Author Share Posted March 6, 2015 Well my S&C Coach gave me the program to follow which is basically stronglifts 5x5 but with only a 2,5kg progression each week in order to study the form better at least for one month, adding some accessory exercises to do at least twice a week:Face pulls 2x10hammer curls 2x10back extension 3x10hamstring curls 3x20glutes raise 4x10fatman pull 3x10dumbbell press 2x15tricep extensions with rubber bands 50-100 these are exercises that i will use to strengthen lats, shoulders, hamstrings, glutes and lower back so they can help me more in the 3 big lifts.. cant wait for monday Link to comment Share on other sites More sharing options...
EdensDemise Posted April 7, 2015 Author Share Posted April 7, 2015 Came back to my hometown and started in a typical fitness gym unfortunately Warm up:Hammer curls 10 each 3x10Face pulls 3x10Hip bridge 2x15 Bench Press:Sets 1 x 10 reps x 20kg1x4 x 27,5 1x3 x 301x3 x 354x3 x 37.5 Squat1 x 10 x 20kg1x 5 x 301x5 x 37.51x5 x 454x5 x 52.5 Bench Press1x4 x 27.52x4 x 32.54x4 x 35 Link to comment Share on other sites More sharing options...
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