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  #91  
Old 11-26-2011
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26 November weight in


Weight 95kg (unchanged)
Waist 83cm (unchanged)
Stomach 92 cm (down 1 cm)

After the funeral my diet lost some speed. I have been monitoring kcal but I have been eating more, around 2200-2500 or so. Eating at that level appears to make me gain strength well without gaining any fat. Soon I go on a 2 week vacation so this is my last weight in for a while. After vacation I have to decide if I want to refocus the diet again on rapid fat loss, or if I am satisfied doing what I am doing right now. If I continue like this I think I would be in pretty good shape over say a 20 week period. That could be perfectly fine by me, taking things to quick usually means one crashes and burns mentally.

Two observations I have is that I have never had a 83cm waist at a bodyweight of 95kg before. So I must have added lean mass (I can tell my quads have responded very well on all the front squats). Same story with my stomach measurement, 92 cm stomach I usually have when I am at least 2kg lighter than now. So both measurements points toward lean mass gain

Slow and steady might be the way, instead of fast, crash and burn and regain like a mofo.
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  #92  
Old 11-28-2011
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Sunday 27 November

Snatches Technique work

Overhead squats Bunch of sets with 50kg and closer and closer grip to losen up my upper back. Will throw that in as a stretching exercise every now and then.

Front squats 120kg*2 120kg*1 120kg*2
I was REALLY pissed today because I wanted to do 120kg*3*3

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  #93  
Old 11-28-2011
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Monday 28 November

Front squat 100kg*1 115kg*1 120kg*1 125kg*1 130kg*1

130kg is a new pr with 5kg!

Snatch bunch of sets on different weights working on technique. I am inflexible like a son of a bitch but some parts of the lift is improving.

Close grip bench press 100kg*3 110kg*3 120kg*3 130kg*1 135kg*1 137.5kg*1 140kg*1

140kg is the best I have done since I started benching again. Now only 10kg away from my all time best and I have only been benching now for like 3 weeks.

http://www.getnarked.net/forum/showthread.php?t=14983
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  #94  
Old 11-28-2011
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^^Nice!
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  #95  
Old 11-29-2011
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Tuesday 29 November

Circuit interval training. 45 seconds per station, 15 second rest between stations and 1minute and 15 second rest between rounds. 5 rounds in total

Bulgarian bag swing or windmills
Concept rower or burpees
Kettlebell snatch
Plate push
Planks or ab-roller
Skip rope
Sandbag clean and press
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  #96  
Old 11-29-2011
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^^ That workout properly killed me today. Seems like my body never gets used to these Tuesday circuit training sessions. Not that I mind, its nice to be this destroyed!
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  #97  
Old 11-30-2011
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^^^Right on man!!
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  #98  
Old 12-01-2011
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Thursday 1 December

Knee paus snatches. Worked up to 1rm of 70kg
Push press. Worked up to a quick 1rm on 105kg.

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Old 12-01-2011
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Quote:
Originally Posted by CBGB View Post
^^^Right on man!!
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  #100  
Old 12-01-2011
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Strong bro....strong.
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