I totally get the thing around gaining weight in the wrong places and think your plan to add calories slowly is sound. How much protein are you getting each day? Have you considered or tried a high protein high fat, low carbs approach ?
@duketheslaya Hey Young Duke, would love to eat clean and good foods. And who says wine and cake is not good food. Nah Itās summertime and lifes comes in the way
Thanks Mate btw
@simo74 When tracking I eat about 175 grams of protein give or take 25 grams.
Thatās my aim, I donāt really track fat/carbs. I might try it later this year.
Todays training
The Danish Vikings Darkhorse
W2D4: DL variation 5RM
Warmup: jump rope, yoga stuff, stretches
Dynamic warmup: 9 rounds EMOM
- powerclean 2 x 3 @ 40 2x3@45,1x3@50, 2x3@45, 2x3@40 kg
- bear crawl 20 seconds
sweeping DL lats activation
- 10@40 kg, 10@60 kg, 5@70 kg
Main Giant set
- KB sving 8 x 5 @ 24 kg
-
Paused DL 5 x 95 (D O), 105(D O), 115(4DO1H), 125(S), 135 kg (B+M)
Volume 107,5 kg x 10(B+S), 10(M), 6+3+1(M) rest pause - plank x 15 seconds
- Elliptical Cross trainer 8 x 30 seconds
DE Squat emom
*10 x 3 65 kg
Assistance giant set No not today.
Done in 1 hour 10 minutes.
After DL I knew there were no way I could do any assistance today.
These lowerbody days drains me a lot.
Not much else to say, hard AF.
TouchƩ
Happy Cake Day Mort! Hereās to another successful year
This is me. I am pretty good at getting enough protein but donāt track the rest.
Woke at 82,1 kg - 181 lbs
Nothing more to see here.
Rest day.
Rest day is always good, think of it as a refeed or growth day
Woke at 81,7 kg - 180,1 lbs
Todays training
The Danish Vikings Darkhorse
W3D1: OHP variation 1RM
Warmup: Airdyne for about a minute, stretches
Dynamic warmup: emom
- SGHP 8 x 30, 40, 50, 50, 50, 50 kg
- BPA 6 x 12
the last 4 minutes was - clap push up 4 x 3
- BPA 4 x 12
Main Giant set:
- pull up 6 x 6 + 4 x 4
-
Pause eye OHP 5x30, 3x35 40, 1x 45, 50, 55, Fx57,5 kg knew it wasnāt gonna happen.
Volume - 45 kg x 6, 5, 5.
- Russian twist 10 x 20
- Zercher hold 10 x 10-15 seconds @ 60 kg (first time trying Zercher)
Speed bench emom
- 10 x 3 @ 65 kg.
Assistance Giant set:
- Z press 3 x 5 @ 20 kg (Bar)
- WG lat pull down 3 x 10 @ 65 kg
- Dip 3 x 5 @ BW
Done in 1 hour
Average workout, again was pushed for time. Skipped some warm up and the complex stuff.
Did 55 kg x 1 OHP with the pause at eye it went up pretty easy, tried 57,5 kg and I just didnāt really try. Took the bar and thought nah, not today. Bit angry with myself for that one, but 55 Iāll take it.
Tried some new stuff today Zercher holds. Really hard on the upper back + Z press will do them for the next 3 weeks on variation OHP day.
Nice job man. That zpress is a huge core builder.
I think youāre right, I just donāt know if itās going to be heavy enough, itās supposed to build my OHP.
Next bench day I will ramp to a heavyish 3 repper on assistance.
Todays training
The Danish Vikings Darkhorse
W3D2 Squat variation 3RM
Warmup: Airdyne, yoga stuff, stretches.
Dynamic warmup: 5 rounds of:
- Front squat Bar, 30, 40, 50, 40 kg
- BPA x 12,
- backraise x 6
- Concept 2 rower 30 seconds
Complex:
- bar 2 x 6: DL, row, Hang clean, fr Squat, press, squat, GM, push press
Main giant set:
- box jump 8 x 3
-
1 Ā¼ squat 5 x 65, 3 x 72.5, 80, 87.5, 95(B) kg
Volume - 75 kg x 10(B), 8, 8
- hanging leg raise 7, 7, 6 x 6
- BB 30 kg 8 x 15 seconds hold and brace overhead
Speed DL EMOM
- 10 x 3 @ 100 kg
Assistance Giant set Yes once more
- Bulgarian split squat 3 x 10 BW
- Back raise 3 x 8
- Airdyne 3 x 30 seconds
Done in 1 hour 10 minutes.
Not much to say, had a bit energy left so did a small amount of assistance.
You still all about the darkhorse or is it grinding you to a pulp
Hey Hog
Iām all about the Darkhorseā¦ But itās really tough to get trough.
Usually Iām looking forward to my workoutsā¦ Now Iām kind of scared going in to the gym.
You, Hog, Lava, and everyone else whoās been running that shit is doing a good job. It looks tough. You know yourself best. If you feel run down, better to take a small break and come back fighting than to get burned out. Regardless, I always like looking at your log because of your good attitude. Hang in there!
Few if you running this program and I am finding the abbreviations hard to breakdown.
I am assuming from the above you did triples up to a max of 95kg. But what does the (B) mean ??
I second this notion. Lately Iāve been taking 2-3 days off at a time because of work and gym hours being wack, but itās been a blessing in disguise. Taking that extra time can be incredibly refreshing mentally and physically, and you really donāt realize how much you needed the time off until after youāve had it. Iād say two-thirds of my best workouts come after a 2-3 day break from the gym; I used to feel guilty for not touching weights for that long, but now I kinda look forward to it.
Yup up to a RM of 3 for the day, some days itās 5 others 1.
The (B) means Belt.
On deadlift days I a (B) Belt (D) double overhand, (M) Mixed grip and (S) for straps.