dinner 18-Jul-2018
chicken breast and red onion in creamy sauce with white rice, 1 beer, no veggies
16 h fasting
late breakfast 19-Jul-2018
4 boiled eggs, 1 carrot, 1/2 bell pepper, 2 fists of spinach, some raisins, dates and dried apricots, 2 cups of coffee
swedish fika
1 cup of coffee and one chocolate pastry
dinner 19-Jul-2018
17.30
chicken and rice leftovers. no beer. 1 cup of coffee.
23.00 broke the fasting with watermelon and 1 beer, it was too hot
20-Jul-2018
morning weight 95.4 kg
late breakfast 10.45
1 carrot, 1/2 bell pepper, 2 fists of spinach, fish oil, garlic, ginger, sauerkraut, raisins, 2 cups or coffee or should i get me a 3-rd?
lunch 13.30
barbeque chicken, potatoes, creme fraiche with herbs, bell pepper
late meal after training 20.00
sauerkraut, garlic, ginger, fish oil, 1 dl protein powder and 3 dl of milk
20-jul-2018
20 kg 1x20 RDL, 1x20 good mornings, 1x20 strict press, 5x5 back squat, 1x5 clean
1x20 thoracic bridge
30 kg 3x3 power clean, 1x3 oh squat, 3x3 snatch
40 kg 3x3 power clean, 1x3 oh squat, 3x3 snatch
55 kg 1x9 oh squat rpe 9.5
70 kg 1x6 pendlay row
85 kg 6x1 DL + high pull
110 kg 1x1 DL
130 kg 1x1 DL
150 kg 1x1 DL, up to this point i felt strong though it was hot and i was sweating a lot
160 kg 1x1 DL
170 kg 1x1 DL, this was harder than expected
182.5 kg fail DL, was my warmup crap? dehydrated? too horny? abs affected from rollouts?
182.5 kg fail DL
170 kg 2x1 DL
155 kg 1x6 DL
3x10 bw dips
7x? curls, many sets with few reps, can’t remember, quite heavy but focus on feeling
20-Jul-2018
23.30 1 glas of red wine and split a bag of chips with wifey
21-Jul-2018
morning weight 94.9 kg
10.00 late breakfast
2 carrots, 1/2 bell pepper, 2 fists of spinach, chicken leftovers, 2 boiled eggs, fish oil, ginger, parsley (i hate that)
21-Jul-2018
extra training
5x20 band face pulls mixed with slow mobility drills
5 rounds ( 1x14 push ups 1x20 20 kg KB swings)
my small kids pissed me off, doesnt reallly count as training but i must have burned some calories on it
21-Jul-2018
dinner 20.00
barbeque chicken, potatoes, veggies, creamy sauce, 2 beers, 2 coffee, ice cream and cream
definitely ate too much but it was worth it, every calorie
22-Jul-2018
morning weight 95.2 kg
10.00 breakfast
2 carrotts, little bell pepper, spinach, garlic, ginger, sauerkraut, 1 date, 1 boiled egg, 2 toasts with cheese, parsley, 2 cups of coffee
22-jul-2018
20 kg 1x20 RDL, 1x20 good mornings, 1x20 strict press, 5x5 back squat, 1x5 clean
20 kg 1x16 waiter lunges each side
40 kg 1x5 squat
60 kg 1x5 squat
80 kg 1x2 squat
90 kg 1x2 squat
102.5 kg 1x10 1x8 squat, new pr
20 kg 1x10 bench press
60 kg 1x10 bench press
80 kg 1x2 bench press
95 kg 2x2 bench press
92.5 kg 2x2 bench press
90 kg 2x2 bench press, regression - prolly due to all the push ups this week
T-bar row 1x8 25 kg, 35 kg
T-bar row 3x12 45 kg
watermelon, protein drink, chicken left overs and coffee after the training
Dinner 19.00
salmon, potatoes, veggie mix, creamy sauce, 2 beer, 2 cup of coffee and a chocolate pastry
breakfast 09.00
4 toasts with cheese and 2 cups of coffee
lunch 13.00
chicken leftovers, veggie mix, parsley, fish oil, garlic, ginger, water, 1 cup of coffee
snack 16.30
raisins
dinner 19.30
chicken, pasta, tomato sauce, water
breakfast 10.30
spinach, 1 carrot, some bell pepper, sauerkraut, some nuts and a date, garlic, ginger, 2 boiled eggs, 3 cups of coffee
took it easy yesterday, had a lot of doms and stiffness from the 22-Jul-2018 training, still have doms and stiffness. trying to do light mobility work. i dont mind some doms, specially when its in the glutes and upper back, but i dont like the stiffness and also my lower back make some noise every once in a while when i move. i guess ill go easy on todays training.
lunch 14.30
chicken and pasta leftovers, black berries, watermelon, 2 coffee
late meal 20.00
1 carrot, 1/2 bell pepper, spinach, pickled herring, cheese, parsley, 1 coffee
24-jul-2018
short light session due to lower back and lower abdomen issue
diffuse pain in lower abs when doing lunges
20 kg landmine DL+press until lower back felt pumped
20 kg 1x20 RDL, 1x20 good mornings, 1x20 strict press, 5x5 back squat, 5x5 clean
lazy seal, should be good for the elbows
6x20 sec hollow rock with 12 kg KB floor presses
2x10 sec side plank each side
25-Jul-2018
brunch 11.15
1 carrot, 1/2 bell pepper, spinach, sauerkraut, ginger, garlic, parsley, 2 slices bacon, salmon leftover, cheese, 2 cheese toast, 1 coffee, 2 water
25-Jul-2018
extra training
5 rounds (1x14 push ups and 1x20 20 kg KB swings)
2 rounds ( 1x20 sec side plank each side and 20 slowmo kicks)
slowmo kicks went really bad, difficult to lift legs, guess the lower back issue i have experienced lately hampers the kicks., the push ups and the swings on the other hand felt quite good.
26-Jul-2018
break fast 05.00
4 toast with cheese and 2 coffee
snack 12.00
proteinbar, slice of pizza
lunch after training, 15.00
more pizza and a high alcoholic content beer (i usually prefer beer with little alcoholic content but i had run out of those)
26-jul-2018
new gym, taking it easy due to lower back funkiness
20 kg 1x20 RDL, 1x20 good mornings, 1x20 strict press, 5x5 back squat, 1x5 clean
30 kg 3x3 power clean, 1x3 oh squat, 3x3 snatch
40 kg 3x3 power clean, 1x3 oh squat, skipped snatches
70 kg 2x1 power clean and push press
85 kg 4x1 DL and high pull
83 kg power clean and 1x7 front squat (rep 8 failed, i leaned forward and dropped the bar)
110 kg 1x3 DL
130 kg 1x3 DL
140 kg 5x5 DL, sort of new pr
2x18 kg 1x8 dumb bell incline bench press
2x22 kg 3x8 dumb bell incline bench press, other type of dumb bells than im used to
1x22 kg 3x8 dumb bell pullover, varying elbow directions
28-jul-2018
training at own backyard
20 kg 1x20 RDL, 1x20 good mornings, 1x20 strict press, 5x5 back squat, 1x5 clean
40 kg 3x8 OH press, 2x5 squat
80 kg 3x6 DL + High pull
60 kg 1x5 squat
80 kg 1x2 squat
90 kg 1x2 squat
100 kg 1x2 squat
110 kg 6x2 squat
an assortment of curl variations
food log
27-Jul-2018, visited a friend and i have forgotten what i ate, dinner about 19.30
28-Jul-2018
breakfast 11.00
1 carrot, 1/2 bell pepper, spinach, garlic, sauerkraut, ginger
lunch after training 15.00
3 toast with cheese, 1/2 beer, 1 coffee
sprinkling watermelon through out the day
snack 17.30
protein drink and more watermelon
20.00
coffee, hopefully i wont put anything more in my mouth today
have not been eating that much today, but its too damn hot
22.00
i fell. the kids came home from playing around all day and were hungry, i fixed food and i ate too.
mashed potatoes and 4 sausages, water.
10.00
brunch
1 carrot, 1/2 bell pepper, spinach, garlic, ginger, sauerkraut, bacon, 2 toast with cheese, 2 coffee
14.30
raisins
16.00
1 beer
19.15 dinner
potato gratin, lamb steak, tomato, water, 1 coffee
30-Jul-2018
breakfast 10.00
1 carrot, spinach, 1/2 bell pepper, sauerkraut, ginger, garlic, parsley, 2 toast with cheese, 2 coffee
after training 13.30
protein drink, raisins
snack 16.30
small slice of pizza and 1 coffee
dinner 18.30
leftover lamb potato gratin, water, 1 coffee
20.00 glass of wine
30-jul-2018
training at own backyard
20 kg 1x20 RDL, 1x20 good mornings, 1x20 strict press, 5x5 back squat, 1x5 clean
20 kg 1x16 waiter lunges each side
40 kg 1x12 DL + power clean + push press
40 kg 1x12 power snatch
40 kg 12x1 DL + power clean + push press
80 kg 3x8 front squat, last set rpe 9.5, the 3 year old kid was pumping me with questions about what and why am doing what am doing, added to the challenge to say the least
3x10 abs rollout from knee
31-Jul-2018
Morning weight 94.8 kg. Might have been dehydrated.
2 coffee
10.00 breakfast
1 carrot, 1/2 bell pepper, spinach, garlic, ginger, sauerkraut, 4 slices of ham, 2 toast with cheese
12.30 snack
protein drink, raisins
14.30 snack
2 donuts, coffee
17.30 dinner
1 bell pepper, spinach, lamb leftovers
Nice work, as always. I love reading your log, except I end up hungry afterward for some reason… I want lamb, now.
31-Jul-2018
extra training
5 rounds ( 1x14 push ups, 1x20 1x20 kg KB swings, 20 sec hill rush)