Woke at 84 kg - 185, 2 lb.
About 2900 calories yesterday.
That was a surprise, probably the high intense game of badminton yesterday, I lost again, dammit. Next weekend I have to work so no humiliation in badminton there.
Todays training
The Danish Viking: SGSS by coach Thib
W3D1 3 x 8 reps upperbody
Warmup: stretches, yoga stuff
Dynamic warmup: 3 rounds
Ergo rower 30 seconds
kneeling buttom up KB press each arm x 8
BPA x 15
.
Bench Overload
1 x 85 kg, 2 x 3 @ 105 kg Unrack and 1/10 ārepsā
Super set
Bench press 3 x 8 @ 67,5 kg.
BB row 3 x 8 @ 50 kg
OHP
3 x 8 @ 31 kg
Pull up
3 x 6+2 w/ 20 seconds pause between sets.
Assistance giant set
EZ bar curl 3 x 15 @ 27,5 kg
lat raise 3 x 15 @ 8 kg
side crunch 3 x 15 each side
hammer grip Lat pull down 3 x 10 @ 50 kg
Push up
17, 13, 8, 6, 6 with 20 seconds pause between sets.
45 minutes + warmup about 15 minutes.
Everything moved quite well today, even OHP.
Was a bit wasted after badminton yesterday and a day at the shooting range in rain and hail storms.
And I had to take the bicycle at work today, my legs are gonna hate me tomorrow.
woke at 84,1 kg - 185,4 lb
3000 calories yesterday.
Todays training
The Danish Viking: SGSS by coach Thib
W3D2 3 x 8 reps lower body
Warmup: Swinging the arms, BW squats and Lazy lifter.
. overload
Squat: 3 x 85, 1 x 100, 2 x 3 walkout + 1/10 squat 125 kg legs asking me what are you doing, idiot.
Squat
3 x 8 @ 77,5 kg NOOOOO said the quads.
Deadlift
3 x @ 105 kg all doh. Strong and fast.
superset
front squat
3 x 8 @ 35 kg quads ready to give up
hanging leg raise: 3 x 8
RDL
3 x 10 @ 52,5 kg
Done in 38 minutes + less than 10 minutes warm-ups.
Legs were trashed after the weekends 5x10 lower body Saturday and badminton Sunday, on top of that standing and moving around on the shooting range yesterday + 2 x 30 minutes bicycling.
Iām very fortunate to plan my big days for my days off when I have two hours in the gym and nowhere to be. I canāt imagine trying to dry the five sets after a day at work.
Woke at 84,5 kg - 186,3 lb
3000 calories yesterday.
When Iām writing 3000 itās within some 50-70 calories each side.
@Frank_C Iām doing the same thing, trying to get the 5 sets day in at days off or have an evening shift, meaning I can workout before work. With that said this weeks 5 set days have to be after working hours.
@MarkKO yes I am already adjusting, either that or the sets of 10 really sucked.
And my warmup is beginning to be a bare minimum
Quads really hates me today, almost crawling up and down stairs, but rest day today.
woke at 83,9 kg - 185 lb
only 2400 calories yesterday. Not intentional, had a long working day. Helped my friend the first part of the day assembling a leg curl/leg extension machine and an airdyne for a small gym. Then work until 9 in the evening. I know bring some more food.
Todayās workout
The Danish Viking: SGSS by coach Thib
W3D3 5 x 8 reps upperbody
Warmup: stretches, yoga stuff
Dynamic warmup: 3 rounds
Ropeskipping 30 seconds
kneeling buttom up KB press each arm x 12
BPA x 15
.
Super set
Bench press 5 x 8 @ 67,5 kg first 3 paused Strong and fast.
BB row 5 x 8 @ 50 kg
OHP
5 x 8 @ 31 kg
Pull ups
Pull up 5 sets of 6+2 w/ 20 seconds pause between sets.
Assistance super set
EZ bar curl 3 x 15 @ 27,5 kg
standing banded oblique crunch 3 x 15 each side
42 minutes + warmup about 10 minutes.
The best workout on SGSS so far, everything (except pull ups) felt good, fast and strong.
Woke at 84,9 kg - 187,2 lb thatās + a full kg from yesterday.
about 3000 calories yesterday.
Was eating at a buffet, and felt absolutely full the rest of the day, but itās okay.
Weight is really fluctuating these days.
Feeling great this morning, I guess the beat up stuff from DH is beginning to disappear, maybe just maybe there is big gains at the end of the year.
Woke at 84 kg - 185,2 lb
at least 3000 calories yesterday.
Weight goes up and down these days, really odd.
Iām off to my lower body 5 set day, and then work, where Iāll have to work and run around, thatās gonna hurt.
See you, have a great weekend.
Mort, what exactly do you do at work? Whatās your job description? Iām a lowly Patrol Officer. I answer 911 calls and solve peopleās problems for them.
Hey Big J Thatās what all danish officers starts doing, did it for about 5 years, was in an detectives bureau for a couple of years, But for the last 20 some years Iāve worked on and off fighting gangs and drugs.
The last 6 years Iāve been in a two headed bureau.
Our main objective is crime prevention in the our residential areas, where the lowest incomes/education lives. There is of course a lot of gang related crimes and gangs hanging around there.
So preventing the kids/youngsters joining the gangs is our main concern.
But we are in the area the only department that can handle our gang members so we have a lot of operations involving arrests and searches.
It is not as harsh as some areas in the states, and we are able to talk to most of the people we deal with.
I am also a member of our riot patrols involving operations with demonstrations and soccer hooligans.
Iāve been a police officer for 30 years actually october 1 is 30 years exactly.
Today we had a demonstration, that ended quite early, so weāre all home early.
Hope that makes sense.
I think my hydration is okay, yesterday I probably was a bit dehydrated.
Salt is minimal unless Iām eating out. But I was a bit surprised this morning.
Iāve been on patrol for almost five years and I was a State Trooper for three years before switching departments. I only enforced traffic laws as a Trooper.
The only thing I know about your hooligans is from the movie Green Street Hooligans. I have no idea how accurate it is lol!
The last thing I want to do is riot/protest work. No, thanks!
How many homicides do you have in your jurisdiction? We average 30-35 and our population is just under 400,000. I think that might give me some perspective on the size of your gang problems.
Itās very different in my country.
We have a population of 5,7 million in DK and for the past 10 years thereās been between 30 and 60 homicides each year.
Not many of them are gang related.
So you canāt compare DK to the states.
I think our crime prevention works really well here. And all weapons are illegal. It is only the police that can carry firearms here. Knives, sprays all kinds of weapons are illegal too.
It doesnāt mean we donāt have firearms incidents, and for the past couple of years weāve had a some shootouts between gangs, mostly in Copenhagen but weāve had a couple in our area too.
Police officers are rarely killed here, luckily.
My step brother is nearing his 20th, I think. He works as a deputy with the Sheriffās department back east where our folks live. I think he does the same work as a patrolman - only on the county level as opposed to state or city.
