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Jonken
10-24-08, 4:20 pm
Squats
5x38
5x48
5x57
5x67
3x78 <----77,5 Went pretty easy. Could have squeesed out 2 more reps if i wanted to
8x57

Bench
5x29
5x36
5x43
5x51
3x59 <------ 60, YEEEAAAAAAAAAAAA!!!!! was easy
8x43

Rows
5x25
5x31
5x37
5x44
3x51 <-------50, easy, But i made sure to really make them slow and steady reps
8x37

Assistance:

Dips:
5xBW
8xBW+5
8xBW+6,25
8xBW+6,25

Curls:
8x30
10x30
8x30 <---- Felt a'lil wrist pain... damn... Need to work more on wrist stability

JM Press:
8x20
8x25
8x30 <----- Form lacked on last rep or two.

Really good workout overall. Felt great to bench 60 (new PR). And everything felt pretty easy. Only thing that bothers me was that i actually felt some wrist pain, which sucks. Since i really focus on holding my wrist straight (and they are!) and i got my right wrist wrapped up since its been injured before. I also train my wrists with a gyroball from time to time. Been slacking on that for about 2 months though since its half broken... You think i should continue the gyroball?

Barpinator
10-25-08, 8:32 am
Great w/o yesterday bro, but I have one question.
Don't the EZ-bar weight 7kg? Because according to your stats it weigts 10 kg.

Jonken
10-25-08, 12:27 pm
Great w/o yesterday bro, but I have one question.
Don't the EZ-bar weight 7kg? Because according to your stats it weigts 10 kg.

Well, I actually looked that up, and the most common weight for an EZ-bar is 10kg. YEAAA!

Jonken
10-25-08, 12:47 pm
Well, I actually looked that up, and the most common weight for an EZ-bar is 10kg. YEAAA!

NICE ME APPROVE!!!
// Barpen

Thrawn
10-26-08, 6:56 am
Both my brothers are impressing me. Good and consistent training. And both your strength is going up too.
*taking a bow*

Jonken
10-26-08, 4:19 pm
Both my brothers are impressing me. Good and consistent training. And both your strength is going up too.
*taking a bow*

Thanks man. Hopefully this will keep on rollin for a long time. Would be nice to see result like this for 4-5months more

Jonken
10-27-08, 2:02 pm
Squats
5x39
5x49
5x59
5x68
5x78 <----- 77,5. Went easy. Guess squats is my thing.

Bench
5x30
5x37
5x44
5x52
5x59 <----- 60, nice PR. Went pretty heavy though, would have failed if i tried to do 6 reps

Rows
5x26
5x32
5x38
5x45
5x51 <----- 50. Still pretty heavy, im afraid i tend to swing alil to get it up. I hope i dont

Assistance:

Hypers:
8x22,5
8x22,5

Situps:
8x22,5
8x22,5
8x22,5
8x22,5 <---- this was heavy, but im glad i managed to do all 4 sets

js71474
10-27-08, 2:12 pm
Great job Jonken, you are really making some good progress!

Barpinator
10-27-08, 2:38 pm
Sunday
Were a test day which means that I should swim as far as possible at 60 minutes and I swam 3000 meters which I'm pleased whit since I haven't swim on a while.

Monday

Squat
5x34
5x43
5x51
5x60
5x68 <-- 67,5kg

Bench
5x34
5x43
5x51
5x60
5x68 <-- 67,5kg

Row
5x27
5x34
5x40
5x47
5x54 <-- 55kg

Assistance:
2 Sets of Weighted Hypers 8x20kg, 10x22,5kg
4 Sets of Weighted Situps 9,9,6,5x20kg


My upper back were sore after the swimming yesterday but the whole w/o felt good the only thing was that I lost my form on the last rep on the rows.

Thrawn
10-28-08, 5:18 am
Great work, brothers!!
You are both quit evenly matched when it comes to strength! That can make for some great training together, pushing eachother rep to rep.

Jonken
10-28-08, 5:53 am
Great work, brothers!!
You are both quit evenly matched when it comes to strength! That can make for some great training together, pushing eachother rep to rep.

Yeah we are very close in strength. Barpen has some kg's on me in bench and i have some on him in Squats. Besides that its pretty even.

Thrawn
10-28-08, 6:43 am
Just in case you do not read back what i respond to your replies in my journey, Jonken. You misread something in my journey. This is what i wrote to you:

Thanks Jonken! And 185kg in squats? I WISH =)) If you read carefully it was a WALKOUT, not a squat. A walkout is where you unrack the weight, walk back into position and just stand there for a few moments with that weight on your back. It is a way of preparing your body for bigger loads on your back. Also good for your confidence to unrack way more then you could squat.

Just so you do not think i am Superman =)))

Jonken
10-28-08, 7:30 am
Just in case you do not read back what i respond to your replies in my journey, Jonken. You misread something in my journey. This is what i wrote to you:

Thanks Jonken! And 185kg in squats? I WISH =)) If you read carefully it was a WALKOUT, not a squat. A walkout is where you unrack the weight, walk back into position and just stand there for a few moments with that weight on your back. It is a way of preparing your body for bigger loads on your back. Also good for your confidence to unrack way more then you could squat.

Just so you do not think i am Superman =)))

aaah ok, I had no clue what walkouts was. Thought it was somekind of final squats with half fail or something. It sure makes more sense now... But damn, 185kg on the back, that got to feel weird as hell...

Thrawn
10-28-08, 7:35 am
aaah ok, I had no clue what walkouts was. Thought it was somekind of final squats with half fail or something. It sure makes more sense now... But damn, 185kg on the back, that got to feel weird as hell...

A partial squat (gonna be doing them soon too) is called an Anderson Squat.
Yeah, 185kg on the back AFTER regular squats is a bit intimidating, no doubt. Feels like you are at least 20cm shorter then normal =))

Jonken
10-28-08, 7:41 am
A partial squat (gonna be doing them soon too) is called an Anderson Squat.
Yeah, 185kg on the back AFTER regular squats is a bit intimidating, no doubt. Feels like you are at least 20cm shorter then normal =))

Aaah ok. Heard box squats are pretty good for building up for better normal squats records as well. Hahaha 20cm shorter, sounds like an experience. Want to see barpen doing that.

Shit for me walking out with 77.5kg is pretty intimidating. Especially since the bar actually can slide down a bit.

Jonken
10-28-08, 8:01 am
Read my old journey some days ago. I fail to understand how i could miss that i was doing something wrong. Especially since a lot of my lifts did not progress at all in months. Well all i can say is that im glad i started with Madcow and started reading Beyond Brawn (thanks to JS for the advice). Awesome book when it comes to everything about training (only read 1/3 this far)

Thrawn
10-28-08, 8:14 am
Aaah ok. Heard box squats are pretty good for building up for better normal squats records as well. Hahaha 20cm shorter, sounds like an experience. Want to see barpen doing that.

Shit for me walking out with 77.5kg is pretty intimidating. Especially since the bar actually can slide down a bit.

Hmmm, yes, they CAN. Box squats do not appear to work well for everyone, i have noticed. They do not work very well for me. But for MOST, yes.

The bar sliding is something that can be stopped. When unracking the barbell, stand up and let your elbows go upward. This will push the barbell into your traps, and sliding is not possible.

Jonken
10-28-08, 8:22 am
Hmmm, yes, they CAN. Box squats do not appear to work well for everyone, i have noticed. They do not work very well for me. But for MOST, yes.

The bar sliding is something that can be stopped. When unracking the barbell, stand up and let your elbows go upward. This will push the barbell into your traps, and sliding is not possible.

Ok, never did them myself, but heard good things about them.

I actually thing i did that, but for some odd reason stopped, maybe just forgot or something. Will try that tomorrow and see how it feels.

Jonken
10-29-08, 2:19 pm
Squats
39
49
59
59 <---- 60, Easy

Military
24
28
33
38 <----- 37,5 heavy but w/o pain

Deads
67
81
94
108 <----- 107,5 Went pretty easy

Assistance:

Situps
26
26
26


Notes:
Today we filmed all Squats and Dead sets to make sure we kept good form, and that we could look at ourself to see if everything looks good. Only thing i kinda fail on is holding my shoulders back during deads, i always seem to forget this. But we will keep filming our sets to really see what we are doing right and wrong. Rock on

js71474
10-29-08, 2:41 pm
Rock on is right Jonken, doing great, weights are coming up, nice work! Glad to see you taking the time to make sure your form is tight, keep it up bro!

Jonken
10-29-08, 2:59 pm
Rock on is right Jonken, doing great, weights are coming up, nice work! Glad to see you taking the time to make sure your form is tight, keep it up bro!

Thanks thanks. Well Form is always Prio Nr 1. I was a bit doubtful on my own Deadlift form, but it was alright. Think it was good for barpen to see his own Squat form as well. Since i think he is leaning just a little bit to far forward.

js71474
10-29-08, 3:38 pm
Thanks thanks. Well Form is always Prio Nr 1. I was a bit doubtful on my own Deadlift form, but it was alright. Think it was good for barpen to see his own Squat form as well. Since i think he is leaning just a little bit to far forward.you can be the perfect coach for him, you already have some time in on this routine and have gotten used to the movements, you guys keep up the good work!

Jonken
10-29-08, 3:51 pm
you can be the perfect coach for him, you already have some time in on this routine and have gotten used to the movements, you guys keep up the good work!

We are actually pretty much coaching each other, pointing out each others flaws. Without Barpen my form would be really bad as well. Its really handy having a training partner.

js71474
10-29-08, 3:56 pm
We are actually pretty much coaching each other, pointing out each others flaws. Without Barpen my form would be really bad as well. Its really handy having a training partner.I agree 100%, it is very good to have someone you can train with that you trust, it will especially be great when you both need a spot.

Jonken
10-29-08, 4:00 pm
I agree 100%, it is very good to have someone you can train with that you trust, it will especially be great when you both need a spot.

We both started training together from the beginning. So we share the same views upon training. This is pretty good too, because we never have to argue about anything. I would never have gotten so deep into training without Barpen, i would probably still be at 16-17BMI or some shit like that. Iron brothers rule.

js71474
10-29-08, 4:03 pm
We both started training together from the beginning. So we share the same views upon training. This is pretty good too, because we never have to argue about anything. I would never have gotten so deep into training without Barpen, i would probably still be at 16-17BMI or some shit like that. Iron brothers rule.You guys will do very well, it would be nice to have someone to train with, the only time I train with anyone else is when we have an ABC event, the rest of the time I'm by myself. Rock on bro!

Jonken
10-29-08, 4:06 pm
Stressy day

07:00, Oats in milk (3-4DL oats)
--Driving lesson
10:00, Shake with oats
10:30, Mstak
---Gym 11:15
13:00, Shake with PB butter, Banana
---Meeting
15:00, 2x Crispy Chicken burgers
---Shopping
19:00, Pasta and Tuna

Bad day since all the activities. Going over to a friend now, so ill try to get some food down right before.

Jonken
10-31-08, 12:42 pm
Squats
5x39
5x49
5x59
5x68
3x80 <---- Went easy
8x59

Bench
5x30
5x37
5x44
5x52
3x61 <----- Went pretty easy as well
8x44

Rows
5x26
5x32
5x38
5x45
3x52 <------ Even this was easy
8x38

Assistance:

Dips:
6
8xBW+5
8xBW+7,5
8xBW+8

Curls:
8x20
8x30
8x31
6x31

Skullcrushers:
8x20
8x25
8x30

Was a really good day today. Trained with my friends Makkan and Sasha. So that was a new experience. We did all the assistance moves together. So we pushed each other pretty hard. Im the happy winner of the little Dips contest we had.

Thrawn
10-31-08, 4:28 pm
Excellent my brother! Gaining in strength and confidence!
Congrats on winning the dip contest =))

Jonken
11-01-08, 5:46 am
Excellent my brother! Gaining in strength and confidence!
Congrats on winning the dip contest =))

Thank bud. Got to win the contest im able to win. Was pretty fun to have a small competition for honour. Made me push it a little extra

Barpinator
11-02-08, 9:08 am
Hi guys.
I have limited access to a computer atm so I will not be able to put up my training sessions in the same amount as before but i will check in from time to time

Thrawn
11-03-08, 3:38 am
Hi guys.
I have limited access to a computer atm so I will not be able to put up my training sessions in the same amount as before but i will check in from time to time

Too bad, Barpen. But i trust you will keep up the good work =))

js71474
11-03-08, 8:10 am
Jonken, you are doing great...heavy triples looked good! Barp, even though internet will be limited we are still looking to see you hit it hard and we all you know you will!

Jonken
11-03-08, 1:12 pm
Squats
5x40
5x50
5x60
5x70
5x80 <----- Fairly heavy, but not a problem

Bench
5x30
5x38
5x46
5x53
5x61 <------ pretty heavy today. Had to take a short breath break after 3rep (about 5secs)

Rows
5x26
5x33
5x39
5x46
5x52 <---- A challange, but wasnt close to failing

Assistance:

Hypers:
8x20
8x22.5

Situps:
8x20
8x22.5
8x22.5
8x22.5 <--- all easy sets, will raise the weight next monday


Was a bit tired this session. But it all went fine anyway. Thanks a lot for the support fellas!

Jonken
11-05-08, 9:28 am
Squats
5x40
5x50
5x60
5x60 <------ Easy

Military Press
5x24
5x29
5x34
5x39 <------ 39.5, Had to take a long break before this one, but it went pretty good. Forgot to breathe tho, which made it a lot harder

Deadlifts
5x69
5x83
5x97
5x110 <----- Felt really good.

Assistance:

Situps:
28
28
28

js71474
11-05-08, 10:33 am
Nice work Jonken! Yea the forgetting to breathe does make it a challenge, it has happened to me before.

Jonken
11-05-08, 10:36 am
Nice work Jonken! Yea the forgetting to breathe does make it a challenge, it has happened to me before.

Thank you JS. Haha i noticed that. I was on the forth rep when i said to Barpen "Damn i forgot to breathe" then i took some new air and pushed the last one up. Got to think of that next time. Or else ill probably fail, and we dont want that to happen.

shizz702
11-05-08, 11:11 am
Damn good work guys, glad to see you hitting the 5x5, it is a great routine and is gonna really serve you guys well!

Jonken
11-05-08, 11:24 am
Damn good work guys, glad to see you hitting the 5x5, it is a great routine and is gonna really serve you guys well!

Thank you man! Glad to see you in this Journey. Always fun to see new people in here. Yeah, this program is the best thing I've tried, feels like the first period of bodybuilding when i could add new weights every workout. Not many thing can top that feeling.

Are you on the 5x5 as well?

shizz702
11-05-08, 11:37 am
Thank you man! Glad to see you in this Journey. Always fun to see new people in here. Yeah, this program is the best thing I've tried, feels like the first period of bodybuilding when i could add new weights every workout. Not many thing can top that feeling.

Are you on the 5x5 as well?

I'm doing the Texas Method:http://startingstrength.wikia.com/wiki/After_Starting_Strength#Volume.2FRecovery.2FIntens ity_aka_The_Texas_Method

which is very similar. It is an intermediate program that guys should consider after the 5x5. Js is gonna hit it up pretty soon. Adding weight consistetly is one of the most important, yet neglected aspects of training. The stronger you get, the bigger you will get.

Keep up the good work bros, I'll be following along here from now on.

Jonken
11-05-08, 11:47 am
I'm doing the Texas Method:http://startingstrength.wikia.com/wiki/After_Starting_Strength#Volume.2FRecovery.2FIntens ity_aka_The_Texas_Method

which is very similar. It is an intermediate program that guys should consider after the 5x5. Js is gonna hit it up pretty soon. Adding weight consistetly is one of the most important, yet neglected aspects of training. The stronger you get, the bigger you will get.

Keep up the good work bros, I'll be following along here from now on.

Seems like a cool program, but pretty advanced. Ill check out your Journey to get some more knowledge about it as soon as im done with my homework. Really helpful homepage btw, never seen it before. Nice to hear your coming along on our journey as well!

Thrawn
11-06-08, 6:28 am
Things are coming along fine, i see!! Great workouts, Jonken!!

Jonken
11-06-08, 10:10 am
Things are coming along fine, i see!! Great workouts, Jonken!!

Thank you Thrawn. Everything's going as it should over here! =)

Thrawn
11-06-08, 11:42 am
Thank you Thrawn. Everything's going as it should over here! =)

Means you are doing something right, my man!! No more skinny appearance for you if you keep this up, brother! You will pack on the beef in no-time.

Jonken
11-06-08, 1:46 pm
Means you are doing something right, my man!! No more skinny appearance for you if you keep this up, brother! You will pack on the beef in no-time.

Thats right. Already see a great difference in my appearance. I will post new pics at 70 (at 67 now). I have just started to accept that im not really underweight any more. Im still in the lower scale of not underweight but im still out of the danger zone.

Thrawn
11-06-08, 3:55 pm
Thats right. Already see a great difference in my appearance. I will post new pics at 70 (at 67 now). I have just started to accept that im not really underweight any more. Im still in the lower scale of not underweight but im still out of the danger zone.

Cant wait to see it brother! Make sure you also post a pic of your old self then, so we can see the difference! It also helps YOU see how far you have gotten.
I almost fell of my chair when i saw a pic of me from april 2007!

Jonken
11-06-08, 3:58 pm
Cant wait to see it brother! Make sure you also post a pic of your old self then, so we can see the difference! It also helps YOU see how far you have gotten.
I almost fell of my chair when i saw a pic of me from april 2007!

Haha i will. I can but up at pic of me that is from 2006. When i was truly tiny! Its also fun to see prog pics of myself. I have some on my bodyspace. But i have not updated that one since the middle of this summer.

Jonken
11-07-08, 5:29 pm
Squats
5x40
5x50
5x60
5x70
3x82 <---- these were free.
8x60

Bench
5x30
5x38
5x46
5x53
3x62 <----- went like a charm
8x46

Rows
5x26
5x33
5x39
5x46
3x54 <----- still the hardest move
8x39

Assistance:

Dips:
8xBW+6.25
8xBW+7.5
8xBW+10 <---- Fuck yeah!

EZ-Curls:
10x25
8x25
DB Curls: <----- trying these to see if they were softer for my wrist. Noticed that my right arm is lagging quite much. Its my right wrist that has been injured
8x12.5
6x12.5

Nosebreakers:
8x25
5x30 <---- wanted to try to do 30 again....
8x27.5

Notes: Felt like i was getting a flu today, but it all went fine (i actually feel better after the workout). Had to take longer breaks though. I dont know what to do with my damn curls. Since i felt some minor pain in my right wrist last friday. I think of switching to DB curls. Maybe that would help to get the wrist right. Even if i dont really like the DB motion. Im fucking sick of this injury. And i dont have a clue what to do about it. Please come with advices.

Thrawn
11-08-08, 11:57 am
First of all, GREAT work, Jonken. Things are coming along nicely!!
Second of all: the wrist. I sometimes do exercises i call wrist rotations. Going through motions with your wrist with weights. It has helped my wrist strength a lot (they are TINY and WEAK). I have pics of them in my thread. I will look for the page.

Thrawn
11-08-08, 12:10 pm
Couldnt find the page, so here ya go. In the example i use an axe, but you can also easily do them with a small bar. Do not try a heavy bar directly, these exercises are harder then they look. Its all about leverage in these.

http://i305.photobucket.com/albums/nn208/shrogran/Examples%20for%20forvm/DSC_0074.jpg

http://i305.photobucket.com/albums/nn208/shrogran/Examples%20for%20forvm/DSC_0075.jpg

http://i305.photobucket.com/albums/nn208/shrogran/Examples%20for%20forvm/DSC_0076.jpg

http://i305.photobucket.com/albums/nn208/shrogran/Examples%20for%20forvm/DSC_0077.jpg

http://i305.photobucket.com/albums/nn208/shrogran/Examples%20for%20forvm/DSC_0078.jpg

http://i305.photobucket.com/albums/nn208/shrogran/Examples%20for%20forvm/DSC_0079.jpg

http://i305.photobucket.com/albums/nn208/shrogran/Examples%20for%20forvm/DSC_0080.jpg

http://i305.photobucket.com/albums/nn208/shrogran/Examples%20for%20forvm/DSC_0081.jpg

http://i305.photobucket.com/albums/nn208/shrogran/Examples%20for%20forvm/DSC_0082.jpg

Jonken
11-08-08, 12:54 pm
Looks solid. Do you think that its because my forearm is lacking? I think that would be possible since my left "strong" forearm is 2cm wider then my "weak" right forearm. But my forearms is still only 2-4cm smaller then my upper arms. Ill try that wrist rotation move for 1-2 weeks and see what happen's.

Thanks for the advice Thrawn!

Thrawn
11-08-08, 1:31 pm
Hmmm. I think that one of your wrists might overpower the other. When doing curls with a bar the stronger wrist/arm tends to go up a bit faster/easier. This will put some extra pressure on the other wrist; it will also have to work through the leverage that is now occuring. When my wrist problems came up i stopped with bars/ez-bars for a while and used db's only for curls. I also added the three wrist exercises i call wrist rotations. After 4-5 weeks my wrists were a lot better and more 'evenly' powered.
It worked for me anyway. If you think it will do something for you, give it a try.
Oh, i almost forgot. I started off with a small iron bar, like 4-5kg i think and did 4 sets of 25-30 reps per wrist. Later i added a small plate on one side to increase leverage. When my wrists became stronger i went up in weight, but lowered reps a bit to about 15-25 reps per side.
Just my 2 cents on this.

Jonken
11-08-08, 3:44 pm
Hmmm. I think that one of your wrists might overpower the other. When doing curls with a bar the stronger wrist/arm tends to go up a bit faster/easier. This will put some extra pressure on the other wrist; it will also have to work through the leverage that is now occuring. When my wrist problems came up i stopped with bars/ez-bars for a while and used db's only for curls. I also added the three wrist exercises i call wrist rotations. After 4-5 weeks my wrists were a lot better and more 'evenly' powered.
It worked for me anyway. If you think it will do something for you, give it a try.
Oh, i almost forgot. I started off with a small iron bar, like 4-5kg i think and did 4 sets of 25-30 reps per wrist. Later i added a small plate on one side to increase leverage. When my wrists became stronger i went up in weight, but lowered reps a bit to about 15-25 reps per side.
Just my 2 cents on this.

Thats sounds like a good plan. Ive never really done any wrist isolation. So that might be the problem. I also played way to much computer games when i way younger, so i might have a slight "mouse arm". Ill try to find some day when i can do some wrist work. Hopefully i find something i can use at home so i dont have to make my long workouts even longer..

Hope this solves the problem, and thanks again!

js71474
11-10-08, 9:14 am
Looking great Jonken, your poundage progression is coming along very nicely! I do agree that wrist work will help with your problem, throw in a couple wrist moves at the end of Monday and Wednesday's work, I think it will benefit you!

panzerwagen
11-10-08, 11:15 am
Notes: Felt like i was getting a flu today, but it all went fine (i actually feel better after the workout). Had to take longer breaks though. I dont know what to do with my damn curls. Since i felt some minor pain in my right wrist last friday. I think of switching to DB curls. Maybe that would help to get the wrist right. Even if i dont really like the DB motion. Im fucking sick of this injury. And i dont have a clue what to do about it. Please come with advices.

Good job Jonk! Sorry to hear about the wrist bothering you. Don't you experience this trouble when doing the nose breakers and dips?

Have you been to some kind of physician with your wrist? Someone who deals with injures in relation to sport or similar? Perhaps you should visit an orthopaedic specialist?

Jonken
11-10-08, 4:06 pm
I dont know how to multi qoute. So ill just write here.

JS: I think it will. Since ive had problem with it from time to time. I think ill do some at home before a meal or something a couple of days a week.

Panzer: Glad to see you in here again. Never been to any kind of specialist with it. But i know that my cousin has severe wrist problem. But i think its from gaming on the computer, which i dont do anymore. Maybe im just plain stupid for not asking a specialist, but i like to solve my problems by myself xD


Now to todays W/o

Squats
5x41
5x51
5x62
5x72
5x82 <----- still feels to easy. I think i could add 5kgs without failing on squats actually. But i wont.

Bench
5x31
5x39
5x47
5x54
5x62 <------- Went pretty good. Not to fucked up after this

Rows
5x27
5x34
5x40
5x47
5x54 <----- Rows is still the hardest part of this program

Assistance:

Hypers:
8x25
8x25 <----- Had some problems fitting into the hypersrack today. But it went good anyway

Situps:
8x22.5
8x25
8x25
8x25 <---- this will hurt tomorrow....

Thrawn
11-10-08, 4:31 pm
Consistent like clockwork.
Consistency is KEY, Jonken. Keep it up, bro, you are doing a great job! Hows Barpen doing?

Jonken
11-10-08, 4:33 pm
Consistent like clockwork.
Consistency is KEY, Jonken. Keep it up, bro, you are doing a great job! Hows Barpen doing?

Barpen is doing just fine. He was not able to do 70x5 on bench (on week 4) but i told him to try 72 on the friday and today, and guess what. He did it! I think his getting into this program now. Think he'll try to post later on actually.

Thrawn
11-10-08, 4:35 pm
Barpen is doing just fine. He was not able to do 70x5 on bench (on week 4) but i told him to try 72 on the friday and today, and guess what. He did it! I think his getting into this program now. Think he'll try to post later on actually.

Okay, thanks for filling me in. Was just curious. Too bad he cant post too often, i like this duo journey a lot =))

Jonken
11-10-08, 4:38 pm
Okay, thanks for filling me in. Was just curious. Too bad he cant post too often, i like this duo journey a lot =))

Yeah. I think he will get access to a computer pretty soon. He's at his dads place atm, and his dad dont really like that he uses his personal computer. But if we are lucky he'll sneak in soon. I think its really nice with this duo journey as well. But im afraid that we have been slacking with it a bit. Well soon its time for me to post prog pics anyway. =)

Thrawn
11-10-08, 4:41 pm
Yeah. I think he will get access to a computer pretty soon. He's at his dads place atm, and his dad dont really like that he uses his personal computer. But if we are lucky he'll sneak in soon. I think its really nice with this duo journey as well. But im afraid that we have been slacking with it a bit. Well soon its time for me to post prog pics anyway. =)

Okay, sucks, but understandable why he does not post that often then.
Cant wait to see the pics =))
Oh and you can see a vid in my journey now too. It was not a deadlift, but a rackpull. Slight difference.

Jonken
11-10-08, 4:53 pm
Okay, sucks, but understandable why he does not post that often then.
Cant wait to see the pics =))
Oh and you can see a vid in my journey now too. It was not a deadlift, but a rackpull. Slight difference.

Watched it. I think i missed that it was a rackpull because im always tired when i read the FORVM so my vision is lacking... tend to miss a couple of words now and then when its late... And damn that beef looked good!

Barpinator
11-11-08, 5:40 am
Hi Bros.

Unfortunately i haven't solved my computer problem yet but i felt that i needed to update my stats a bit so i borrows Jonkens computer.

Summary

Swimming

I've swimming three times on two weeks and have advanced a group which means that i now need to swim faster and longer than i did before. The problem is that i'm laying between this group and the group i were in before but i struggle on and does my best to keep up.

Training

The training last week went ok, the only problem were that i only took 70kg x 3 on the monday instead of x5 which made me very depressed but i fixed it up on the friday by taking 72 x3 without bigger problems and that felt wonderful.

I also thinks that my form have been better on squats and on deads but i still have to work on it.

Monday (10/11)

Squats 72kg x5
Bench 72kg x5
Rows 56kg x5

I don't have my training program here so i just put up my maxs stats for yesterday. The squats went really easy and i had no bigger problem with them but the bench were really hard. It felt good after 3 reps but the fourth went really slowly and i thought that i wouldn't manage to take the fifth and when i lowered the BB to my chest and started to push i barely moved but with jonken screaming on me i managed to push that last rep up and that felt wonderful. Specially after my last Mondays failure. The rows were really really easy and it feels like it will take a while before i fail on that exercise.

Thrawn
11-11-08, 10:24 am
Hi Bros.

Unfortunately i haven't solved my computer problem yet but i felt that i needed to update my stats a bit so i borrows Jonkens computer.

Summary

Swimming

I've swimming three times on two weeks and have advanced a group which means that i now need to swim faster and longer than i did before. The problem is that i'm laying between this group and the group i were in before but i struggle on and does my best to keep up.

Training

The training last week went ok, the only problem were that i only took 70kg x 3 on the monday instead of x5 which made me very depressed but i fixed it up on the friday by taking 72 x3 without bigger problems and that felt wonderful.

I also thinks that my form have been better on squats and on deads but i still have to work on it.

Monday (10/11)

Squats 72kg x5
Bench 72kg x5
Rows 56kg x5

I don't have my training program here so i just put up my maxs stats for yesterday. The squats went really easy and i had no bigger problem with them but the bench were really hard. It felt good after 3 reps but the fourth went really slowly and i thought that i wouldn't manage to take the fifth and when i lowered the BB to my chest and started to push i barely moved but with jonken screaming on me i managed to push that last rep up and that felt wonderful. Specially after my last Mondays failure. The rows were really really easy and it feels like it will take a while before i fail on that exercise.

Looking good, Barpen! Good to hear you did not quit on the bench and pushed on for all you could. And nailed it too =) Excellent way of pushing through!
With all that swimming you will become a very conditioned and powerfull dude, bro!!

js71474
11-12-08, 9:35 am
Both of you are doing great, good to see you both hitting it hard!

Jonken
11-12-08, 1:29 pm
Worst day on the gym in awhile. Fuck. The whole session sucked.

To begin with, we had to wait about 1h for 2 dudes that was benching for 10 sets. So i became hungry even before i started working out. Then they let us do our squats. Then another one of their little group had to do 10 sets of squats. (with horrible form, grrrrr). So we did some military press with a bad barbell. Then we had to wait for 15min until we could start doing our deads.

Squats
5x41
5x51
5x62
5x62 <---- easy

Military
5x25
5x30
5x35
5-6x40 <---- failed at rep 4 or 5. Then i took a pause and got one last rep up. This pissed me off a lot....

Deads
5x71
5x85
5x99 <----- 100
5x112.5 <----- Reps were good until the last rep. When i accidently used bad form. Which pisses me off even more. Fuck, if its a bad rep, it does not count!

Skipped assistance moves since i just wanted to get out of there. Ill do the situps tonight instead.

If next Wednesday fails as this one ill do a 2 week dropback on them. Im planing on staying on this cycle of madcow for 5 more weeks. Then start a new cycle. This shit that went on today really pisses me off. I know i could have done much better! Since the 3-4 first reps on deads went pretty easy. But when i regripped for the last rep i just fucked up.....

shizz702
11-12-08, 1:35 pm
Nice solid, consistent workouts here bros!

Thrawn
11-13-08, 6:12 am
Dont sweat it too much, Jonken!
The workout was great as usual, and this time you had no real rythm going, i suspect (because you had to wait all the time). That sucks. Bad reps will happen from time to time. At least you had the balls to stay in there and rip it off the ground. That takes mental toughness. Same for the military press. Took a breath and nailed that bitch. Excellent, brother. Toughening up mentally. Outstanding.

Jonken
11-13-08, 12:51 pm
Dont sweat it too much, Jonken!
The workout was great as usual, and this time you had no real rythm going, i suspect (because you had to wait all the time). That sucks. Bad reps will happen from time to time. At least you had the balls to stay in there and rip it off the ground. That takes mental toughness. Same for the military press. Took a breath and nailed that bitch. Excellent, brother. Toughening up mentally. Outstanding.

Perhaps it was a good workout for the condition, but im still pissed on myself since i actually risked my own health with a bad rep. I am going to go on like nothing happen next week. But it shit hits the fan then as well ill do a 2-3 week drop back. One good thing yesterday was that the 100kg in the fourth set felt easy.

Thrawn
11-13-08, 4:03 pm
Perhaps it was a good workout for the condition, but im still pissed on myself since i actually risked my own health with a bad rep. I am going to go on like nothing happen next week. But it shit hits the fan then as well ill do a 2-3 week drop back. One good thing yesterday was that the 100kg in the fourth set felt easy.

Very understandable. But i still think you should just let that rep for what it was. A bad rep. They will happen, just like offdays. Hell, i just had one myself on benching today.
I do not think you need to consider doing a 2-3 week drop because of one bad rep. If it happens again, you might be right tho.

Jonken
11-13-08, 4:18 pm
Very understandable. But i still think you should just let that rep for what it was. A bad rep. They will happen, just like offdays. Hell, i just had one myself on benching today.
I do not think you need to consider doing a 2-3 week drop because of one bad rep. If it happens again, you might be right tho.

They probably will come from time to time. But since it was not really a good day over all i just got scared i will ruin this cycle to early, and i do not want that. I will try to up my cals a little since i know ive been eating to little last week. Probably since i dont have the same appetite when i got a sore throat somedays. Ive had the feeling im getting a cold, but ive been able to keep away from it for about 1 week now, but my body is still battling those damn viruses or whatever it is.

Thanks for the support bro, it means a lot. Tomorrow ill move in with full force, to kick this training programs ass, get my little revenge.

Thrawn
11-13-08, 4:28 pm
Thanks for the support bro, it means a lot. Tomorrow ill move in with full force, to kick this training programs ass, get my little revenge.

No sweat, brother. You know i got your back on this. And hell yeah, go GET that revenge. Stay safe, but lift HARD!

Jonken
11-14-08, 12:20 pm
Got my revenge today

Squats
5x41
5x51
5x62
5x72
3x84 <---- went easy
8x62

Bench
5x31
5x39
5x47
5x54
3x64 <---- smooth!
8x47

Rows
5x27
5x34
5x40
5x47
3x55 <--- first time in awhile this felt easy
8x40

Assistance

Dips
8xBW+7,5
8xBW+10
8xBW+11,25 PR

DB curls
8x12,5
10x12,5

Skullcrushers
30x8
30x8
30x8 <---- Went good, never did this many reps in total at 30 before


Notes:
Fuck yeah im back! My ego is back on track!

Jonken
11-15-08, 6:10 am
Noted something that could be negative and quite positive this morning. Im now 66.5Kg, that means im further from my goal, but since ive gone up in strength at the same time, ive probably just lost some BF. And thats never a bad thing. My appetite is back on track again, which feels good. So i think ill see some sweet gains these coming weeks!

panzerwagen
11-15-08, 6:37 am
Noted something that could be negative and quite positive this morning. Im now 66.5Kg, that means im further from my goal, but since ive gone up in strength at the same time, ive probably just lost some BF. And thats never a bad thing. My appetite is back on track again, which feels good. So i think ill see some sweet gains these coming weeks!

Good to see that positive spirit! Just keep on doing what you do if you feel it's moving in the right direction. If not, increased intensity is always a nice way of kicking it!

Have a nice weekend

(we really need to get something going. Let's make sure to gather before the Arnold at least)

Jonken
11-15-08, 6:46 am
Good to see that positive spirit! Just keep on doing what you do if you feel it's moving in the right direction. If not, increased intensity is always a nice way of kicking it!

Have a nice weekend

(we really need to get something going. Let's make sure to gather before the Arnold at least)

As arnold always said "you cant be negative in this sport".

Yeah, i had pretty good intensity yesterday (for being madcow) but this program recommends 2-5min rest between sets, but in the first 3 sets we take closer to 30-60sec breaks.

If we dont manage to pull an ABC together maybe just i and Barpen could get out to Bandhagen just for fun. I could do some assistance work for neck/calves/wrists and such.

panzerwagen
11-15-08, 6:51 am
As arnold always said "you cant be negative in this sport".

Yeah, i had pretty good intensity yesterday (for being madcow) but this program recommends 2-5min rest between sets, but in the first 3 sets we take closer to 30-60sec breaks.

If we dont manage to pull an ABC together maybe just i and Barpen could get out to Bandhagen just for fun. I could do some assistance work for neck/calves/wrists and such.

Oh my... 2-5 minutes is an eternity, hehehe! Hell, in the realm of Panzer that's the total time given an entire exercise when he maintains good pace!

Well, if you guys come to Bandhagen - That IS a gathering! We'll see what we can do about a future gathering. The more, the merrier, but if all else fails, we can always make a gathering out of 3 animals!

Jonken
11-15-08, 8:18 am
Oh my... 2-5 minutes is an eternity, hehehe! Hell, in the realm of Panzer that's the total time given an entire exercise when he maintains good pace!

Well, if you guys come to Bandhagen - That IS a gathering! We'll see what we can do about a future gathering. The more, the merrier, but if all else fails, we can always make a gathering out of 3 animals!

Thats true. 2-5min is a lot! but since i up the weight quite much each week, its actually needed. In the beginning of this routine i thought the rest was stupid, but i start to get used to it now.

Ye, 3 animals is better then 1 or 2 so. So only annoying thing with following such a strict program is that i will only be able to do support exercises on an offday, or else i would need a one week setback, which could be needed for my shoulders and deads anyway.

I think i could get about 4-6 people to join a gathering btw. :)

panzerwagen
11-15-08, 8:25 am
Thats true. 2-5min is a lot! but since i up the weight quite much each week, its actually needed. In the beginning of this routine i thought the rest was stupid, but i start to get used to it now.

Ye, 3 animals is better then 1 or 2 so. So only annoying thing with following such a strict program is that i will only be able to do support exercises on an offday, or else i would need a one week setback, which could be needed for my shoulders and deads anyway.

I think i could get about 4-6 people to join a gathering btw. :)

Well, you make sure to listen to your body when it needs a rest, then everything will be all good I suppose.

4-6 people is awesome! It would be nice to be at least 10 hard working beasts next time! We'll dress our new animal-friends in pretty T-shirts and have a wonderful day in the gym!

Jonken
11-15-08, 9:05 am
Well, you make sure to listen to your body when it needs a rest, then everything will be all good I suppose.

4-6 people is awesome! It would be nice to be at least 10 hard working beasts next time! We'll dress our new animal-friends in pretty T-shirts and have a wonderful day in the gym!

Yeah, but sometimes its hard to listen to it...

I think 10 people should be possible to get, and it would be fun! We just need to find a day when all of us have to time for a gathering. It's pretty sad that the weightlifting culture is so small in Sweden and Stockholm though. Probably because of all the fancy gyms like friskis and shit.

panzerwagen
11-15-08, 1:22 pm
Yeah, but sometimes its hard to listen to it...

I think 10 people should be possible to get, and it would be fun! We just need to find a day when all of us have to time for a gathering. It's pretty sad that the weightlifting culture is so small in Sweden and Stockholm though. Probably because of all the fancy gyms like friskis and shit.

Fuck, Friskis is non-fancy stuff compared to the more expensive disco-bullshit-showoff-prettyboy/girl-SATSWorldClasspiece of shit-moneymaking-industry-lying-acting-makebelieve-pretending-anxiety-negativeconformity-gutless-scheissenWurst-fucking SMILING CHROME-DUMBBELL SHOULDER PRESS advertising-silly-cheap-we don't train at the so called gym, we just spend time there... whatever.. shit.

Eh.. Hell, as long as you do what you do for real, just be glad you were able to find a way into it! It's very precious my friend. Let the rest rot away in their own illusion.. hehehe!

Jonken
11-15-08, 1:34 pm
Fuck, Friskis is non-fancy stuff compared to the more expensive disco-bullshit-showoff-prettyboy/girl-SATSWorldClasspiece of shit-moneymaking-industry-lying-acting-makebelieve-pretending-anxiety-negativeconformity-gutless-scheissenWurst-fucking SMILING CHROME-DUMBBELL SHOULDER PRESS advertising-silly-cheap-we don't train at the so called gym, we just spend time there... whatever.. shit.

Eh.. Hell, as long as you do what you do for real, just be glad you were able to find a way into it! It's very precious my friend. Let the rest rot away in their own illusion.. hehehe!

hahahhaha best word(?) ive read. Never been to any of those places. Have been thinking of going there to deadlift some, heard it pisses of the staff.... Maybe a perfect place for the next gathering?

Yeah, as long as i find my peace in my gym im happy. I dont need shiny machines to get my work done

Thrawn
11-16-08, 5:42 am
Excellent way to get revenge, Jonken =))) Outstanding way of keeping yourself on track, bro!

panzerwagen
11-16-08, 6:35 am
hahahhaha best word(?) ive read. Never been to any of those places. Have been thinking of going there to deadlift some, heard it pisses of the staff.... Maybe a perfect place for the next gathering?

Yeah, as long as i find my peace in my gym im happy. I dont need shiny machines to get my work done

Most of those gyms don't allow deadlifting I think.. at least not if you drop the weight on floor. Silly.. and I don't think a gathering in one of those places would turn either them or us on. We need the real deal... personally, I have real problems working in such atmospheres.

Jonken
11-16-08, 7:51 am
Most of those gyms don't allow deadlifting I think.. at least not if you drop the weight on floor. Silly.. and I don't think a gathering in one of those places would turn either them or us on. We need the real deal... personally, I have real problems working in such atmospheres.

Maybe your right, never been there as i said. But i would be fun just to fuck around with them. Them going there all fancy doing nothing, then there is 10 crazy fuckers running around.

panzerwagen
11-17-08, 6:08 am
Maybe your right, never been there as i said. But i would be fun just to fuck around with them. Them going there all fancy doing nothing, then there is 10 crazy fuckers running around.

I really like the idea, but there are too much negative aspects of it all. Firstly, the negative energy of the place itself - second, I want the Animal-vibe to be received positively by the surroundings, and I don't think this is gonna happen in a place like that - third, I don't want to pay 150kr in order to set my foot in a shithole like SATS!

Jonken
11-17-08, 12:03 pm
I really like the idea, but there are too much negative aspects of it all. Firstly, the negative energy of the place itself - second, I want the Animal-vibe to be received positively by the surroundings, and I don't think this is gonna happen in a place like that - third, I don't want to pay 150kr in order to set my foot in a shithole like SATS!

True true, but damn is it that expensive. Do people actually pay that much just to do some curls?! Thats crazy.

Jonken
11-17-08, 12:09 pm
Squats
5x42
5x53
5x63
5x74
5x84.5 <----- Went pretty easy.

Bench
5x32
5x40
5x48
5x56
5x64.5 <----- No real struggle. But i had to take some pause for breathing between the last two reps

Rows
5x28
5x35
5x42
5x48
5x55 <---- Easier then normal, i might be getting used to these :D

Assistance:

Hypers:
8x25
4x25 <------ Quitted because i cant stand hypers. Hurts my damn balls every rep, and now i got enough. Ill drop them in the future, thinking of replacing them with Stiff-legged deads or nothing, since im usually a bit sore in my lower back and hammies when i do real deads on Wednesdays

Situps:
8x26.25
8x26.25
8x26.25
8x27.5 <----- easy shit. Ill be able to raise next week as well

panzerwagen
11-17-08, 12:15 pm
Good work! When I do hypers, I protect both balls and back by adjusting the 'height' of the support so that I have it nearer the lower abs than the groin. But maybe you use a horizontal gadget for this? I always use a 45 degree incline one.

Jonken
11-17-08, 12:20 pm
Good work! When I do hypers, I protect both balls and back by adjusting the 'height' of the support so that I have it nearer the lower abs than the groin. But maybe you use a horizontal gadget for this? I always use a 45 degree incline one.

I use a 45degree one as well. I've tried different hight's. But when i have it more on the abs it hurts like hell on the side of the abs instead, but i can try to have it a'lil higher next time im in the gym. That damn rack is pure trash.... I start to suspect that those hyper racks are made for women from the beginning. Have no space for the family jewels or people that squats... GGGRRRrrrrr

Thrawn
11-18-08, 5:23 am
Looks like you are growing stronger all the time, bro! I will have to keep my eye on you =)))
About the reverse hypers: i hear ya on the crunching balls. I normally have that too. We have a horizontal setup. I can work around this by not going lower untill my abs are touching the bench. I go higher, so my sweet package is not touching the bench anymore. Is a bit harder, but it keeps the 'package' safe.
If you wanna change the exercise, i would suggest doing goodmornings as a replacement instead of stifflegged deadlifts. You can find various examples of goodmornings on youtube. This is a good example i think:

http://www.youtube.com/watch?v=npKFB6Ph6gE

Dont underestimate this one, Jonken. It is a HARD exercise. I would start of with LOW weights to get the feel for it before adding weight.

panzerwagen
11-18-08, 6:37 am
True true, but damn is it that expensive. Do people actually pay that much just to do some curls?! Thats crazy.

Sorry, missed this post... Yeah, I believe they charge you something similar to that amount for a single session in the disco.

panzerwagen
11-18-08, 6:41 am
Dont underestimate this one, Jonken. It is a HARD exercise. I would start of with LOW weights to get the feel for it before adding weight.

Good Mornings are raw shit.. Never dared to do 'em properly myself. But you listen to Bert - LOW weight is the word. Make sure to nail proper technique before adding iron to the bar.

Light weight - high rep deadlifts could perhaps be an alternative to training the lower back if you are intimidated or prohibited to to the Good Mornings.

Thrawn
11-18-08, 7:09 am
Good Mornings are raw shit.. Never dared to do 'em properly myself. But you listen to Bert - LOW weight is the word. Make sure to nail proper technique before adding iron to the bar.

Light weight - high rep deadlifts could perhaps be an alternative to training the lower back if you are intimidated or prohibited to to the Good Mornings.

Yup, proper technique is, as always, paramount. Especially so for these kind of exercises.
Yeah, Panzers suggestion is also a good one. But for variety, as deads are already in Jonkens routine, i would go for Stifflegged version.

Jonken
11-18-08, 3:20 pm
Thanks for the replies guys. Ive read a lot of warnings about Goodmornings, but also that its one hell of an exercise! I will try to find some new way of doing those hypers next monday, if i cant find a smart way i'll start trying stiff-legged and maybe goodmornings. Ofc i would start on a low weight guys, im a part of the "form-school" now. Tomorrows its time for 116Kg deads. To be honest im a bit terrified by the weight. But i will take extra long pauses between sets this time, and maybe 5-10 sec between reps as well. So i can concentrate on really getting this shit nailed perfectly. Wish me luck!

Jonken
11-19-08, 1:12 pm
Squats
5x42
5x53
5x63
5x63

Military Press
5x26
5x31
5x36
5x41 <----- went good. No problems at all

Deadlifts
5x72
5x87
5x101
5x116 <----- Went good, only grip was in my way, so i regripped twice. fuck yea!

Assistance:

Situps:
25 (normal)
25 (twist)
25 (sides)

Wrist rotations <----- second time doing them, feels good.


Notes:

Got my revenge from last Wednesday. So im fucking happy right now! Feels awesome. Gives me some hope i'll manage to keep on doing this for 4 more weeks. After this i will take a week off. Get going on some kind of assistance program for maybe 4 weeks, then walk straight back to madcow if i feel i can manage it.

shizz702
11-19-08, 1:16 pm
Good work bro! Do you use chalk, and have you tried a mixed grip on your deads? If not, those can definitely help your grip. I can pull about 100 lbs more with a mixed grip.

Jonken
11-19-08, 1:20 pm
Good work bro! Do you use chalk, and have you tried a mixed grip on your deads? If not, those can definitely help your grip. I can pull about 100 lbs more with a mixed grip.

I dont have any chalk, thinking of getting some though. I use mixed grip when i get over 100kg. I need to re-grip during sets when i lift over 110kg atm. That's why i think of taking one month of later for assistance moves. Doing some more grip training and shrugs to get my upperback some extra muscle. Train all the lagging parts of my body and do some moves that ive missed during madcow. Its one hell of a program besides it does not have room for grip work and chins xD

js71474
11-20-08, 8:46 am
Progressing nicely Jonken....good work! Definitely get the chalk, it is a life saver!

Jonken
11-20-08, 1:30 pm
Progressing nicely Jonken....good work! Definitely get the chalk, it is a life saver!

i will. Looked up a store that sells beal balls in stockholm now. So ill get one as soon as i get the chance.

Thrawn
11-20-08, 4:14 pm
Great work, Jonken! I see PROGRESS!!!!

Jonken
11-21-08, 12:29 pm
Squats
5x42
5x53
5x63
5x74
3x86 <---- pretty heavy for once, but could have bashed out some extra reps
8x63

Bench
5x32
5x40
5x48
5x56
3x65 <----- quite heavy as well. Starts to get interesting
8x48

Rows
5x28
5x35
5x42
5x48
3x57 <----- Not as hard as i thought it would be
8x42

Assistance:

Dips:
8xBW+7.5
8xBW+10
8xBW+12.5 <--- was pretty easy.

Curls Ezbar:
8x25 (wide)
8x25 (normal)
15x20 (normal) <----- gave a good burn, didnt wrap my wrist up today. Trying to build some strength in my injured wrist by using higher reps.

Skullcrushers:
8x31 <---- so close to failing
5x31 <----- went flawless untill rep 5, were i failed
7x31 <----- Was so damn close to getting 8.


Notes: Felt pretty tired the whole day. Probably because i slept really bad during the whole night, waking up all the time and shit.

Thrawn
11-21-08, 1:39 pm
A bad night will fuck up things, Jonken! Still some goooooood solid work done, brother! Liking what i see: feeling tired and STILL bashing it out. Very good.
Have you tried those wrist rotations yet?

Jonken
11-21-08, 1:49 pm
A bad night will fuck up things, Jonken! Still some goooooood solid work done, brother! Liking what i see: feeling tired and STILL bashing it out. Very good.
Have you tried those wrist rotations yet?

haha yeah, im to stubborn to lose against the numbers. I have to bash these weights.

Ive tried wrist rotations 3 times now. They feel very good. Hope they'll help me build up some strength in my right wrist asap.

Thrawn
11-21-08, 1:53 pm
haha yeah, im to stubborn to lose against the numbers. I have to bash these weights.

Ive tried wrist rotations 3 times now. They feel very good. Hope they'll help me build up some strength in my right wrist asap.

Thats the spirit, bro!
Keep with the rotations for a while and after 2-3 weeks you should feel and maybe even see the difference in your wrists.

Jonken
11-21-08, 2:04 pm
Thats the spirit, bro!
Keep with the rotations for a while and after 2-3 weeks you should feel and maybe even see the difference in your wrists.

Yeah i hope i will. I will take it easy with the curls as well. Aim for high reps rather then high weight. Hope it will strengthen up enough so that i can do lower reps after Xmas.

Still a bit confused about what i should do after my Xmas break (will take a break from lifting to gain some momentum and recovery time). Then maybe ill take some weeks for assistance work (grip, neck, wrist, exterior shoulder, upperback training) and doing some exercises that I've missed during madcow (mostly chins and pullups). Or start directly on a new cycle of madcow. And melt in the assistance work within the first 4 weeks of madcow (the de-load phase). Tricky tricky.

shizz702
11-21-08, 2:35 pm
You put some solid work in there Jonken, just keep at it brotha, as long as you eat enough and get adequate rest you can't fail on this program. Noticed you mentioned you had a hard time stayin asleep the other night, have you ever supplemented with melatonin? That stuff really helps me.

Thrawn
11-21-08, 2:37 pm
Maybe mixing it up or doing things a bit different for a few weeks would be good, Jonken. Nothing like confusing the body from time to time. Keep stimulating it from every angle and different approaches.

Jonken
11-21-08, 3:35 pm
You put some solid work in there Jonken, just keep at it brotha, as long as you eat enough and get adequate rest you can't fail on this program. Noticed you mentioned you had a hard time stayin asleep the other night, have you ever supplemented with melatonin? That stuff really helps me.

I think i get enough Cals atm. I also try to get about 9-10 hours of sleep per night. But this has been a quite stressful week, and that probably why i had a trouble sleeping. My biological clock always tells my to get up at about 06:30, then after that i tend to wake up every 30min until 0700-0800. But usually sleep is not a problem. I want to keep this program for 4 more weeks at this cycle. So i take time for extra sleep and food. I also tend to sleep better on Mstak cycles, also start to dream weird shit when im on it (very fluffy and cool dreams, this night i was running on the highway jumping far up the air over cars and bridges).

But no, ive never tried melatonin what i know. Thanks for the concern (hope this is correct English)


And a reply for Thrawn;

Yeah, maybe i should take 2 weeks for only assistance and chins. Could be nice with a small break. But im really in love with MadCow. Love seeing the constant gains. Only thing im a little afraid of is that i might be overworking my Hamstrings, Quads and shoulders. The soreness in my hamstrings never goes away, and i squat 3 times a week (never sore though) and i work shoulders pretty hard every workout. But that seems to work for now.

Jonken
11-22-08, 4:10 am
Checked my weight this morning again. Im happy with what i see.

67.7KG

And i 38 days to gain those last 2.3Kg. So that's 0.42Kg a week. I think this is possible to do, but it will be a challenge

js71474
11-24-08, 8:41 am
Great job Jonken and I'm glad to hear you are happy with your progress....you should be happy! You are doing great, keep it up!

Thrawn
11-24-08, 10:13 am
Well done, bro!! Just eat those last steaks and shakes and that 7-0 is yours, buddy!!

Jonken
11-24-08, 12:13 pm
Squats
5x43
5x54
5x65
5x75
5x86 <----- Starting to get heavy, pretty fun.

Bench
5x33
5x41
5x49
5x57
5x65 <----- This was todays big challenge. Last rep was really hard

Rows
5x28
5x35
5x43
5x50
5x57 <------ went surprisingly easy today. Felt good


Assistance:

Hypers:
20xBW+5 <---- what a pump!!!!

Situps:
8x27.5
8x27.5
8x27.5
8x30


Notes:

From now on i will drop hypers, or only do very light sets. Since the deadlift is becoming very heavy. And i really need all my muscles in perfect shape to get that bar up from the ground. I think this is the smartest thing i can do right now. To be sure i dont ruin this cycle to early.


And thanks for the support guys! :D

Thrawn
11-24-08, 4:13 pm
Like a clock; consistent =)) Good stuff, Jonken!! I hope Barpen is doing well also?

Jonken
11-24-08, 4:17 pm
Like a clock; consistent =)) Good stuff, Jonken!! I hope Barpen is doing well also?

Thank man. Barpen is doing pretty well. But since he does some hardcore swimming on sundays he tend to fail his bench on Mondays, but be straight back on Fridays. He realised the swimming ruined his lifting today. So he'll stop swimming on sundays and do that on Tuesdays instead. Lets hope that wont kill his deads tho. Today he tried 75 in bench and squats. But only managed 2 reps on bench. And his Rows were at 58.5. And 8x30, 20x10 in the hypers. He also ordered at new comp today what i know. So he'll be back to the thread pretty soon.

Thrawn
11-24-08, 4:19 pm
Thank man. Barpen is doing pretty well. But since he does some hardcore swimming on sundays he tend to fail his bench on Mondays, but be straight back on Fridays. He realised the swimming ruined his lifting today. So he'll stop swimming on sundays and do that on Tuesdays instead. Lets hope that wont kill his deads tho. Today he tried 75 in bench and squats. But only managed 2 reps on bench. And his Rows were at 58.5. And 8x30, 20x10 in the hypers. He also ordered at new comp today what i know. So he'll be back to the thread pretty soon.

Yeah, hardcore swimming will take its toll. Not surprising his bench suffers from it, just the day after... He should get some pretty strong back and shoulders from it tho.
Good to hear that he will be popping in pretty soon again.

Jonken
11-24-08, 4:22 pm
Yeah, hardcore swimming will take its toll. Not surprising his bench suffers from it, just the day after... He should get some pretty strong back and shoulders from it tho.
Good to hear that he will be popping in pretty soon again.

Yeah, his shoulders exploded in strength when he started swimming. And his rows are pretty solid. And his hypers crushes mine also. Im also glad he'll pop in soon. The thread aint the same without him. Since it's made to be a duo thread. Not just me posting lifting stats.

Jonken
11-25-08, 2:55 am
Damn. Realised something yesterday. I might be overtrained at the moment. Ive been close to cathing a flu for 2 weeks. Im getting more and more afraid of my deadlift numbers. Had some problems falling asleep, and staying asleep. Also feeling tired during the days.

I thought these were synthomes of the swedish winter first. But ive started reading a chapter about overtraining in Beyond Brawn. And all these are listed as synthomes of overtraining. So i think i will try to finish this week. They say this cycle is finished. And take some rest. And after this i'll start with some kind of assistance/fun program. That i will do for a couple of weeks.

panzerwagen
11-25-08, 3:37 am
Damn. Realised something yesterday. I might be overtrained at the moment. Ive been close to cathing a flu for 2 weeks. Im getting more and more afraid of my deadlift numbers. Had some problems falling asleep, and staying asleep. Also feeling tired during the days.

I thought these were synthomes of the swedish winter first. But ive started reading a chapter about overtraining in Beyond Brawn. And all these are listed as synthomes of overtraining. So i think i will try to finish this week. They say this cycle is finished. And take some rest. And after this i'll start with some kind of assistance/fun program. That i will do for a couple of weeks.

Yeah, make sure to get proper rest. I never get it myself, but I'd hate to see you guys lacking it. Are you sure it's not caused by stress of some kind? A lot to do for school, or the anxiety of NOT GETTING proper rest in order to gain quality poundage? It might be stress in combination with all the shit that's flying around these days. Fuck it, people don't even have the manners to cover their mouths when coughing in crammed buses or in the underground or whatever. No wonder one catches this or that all the time. Stupid fucks I say.

Thrawn
11-25-08, 12:42 pm
Hmmmm. Normally, when you get to the point of overtraining your numbers or reps should also start slipping away. I have not seen that happening YET. You DO seem to have a bit of a harder time lately. I do not think you are overtrained yet, but maybe a week of two of less heavy/more reps/do what you think will be fun would benifit you here.
Its difficult to tell tho from where i sit. Follow your gut, Jonken. Most of the time, it is right.

Jonken
11-25-08, 3:27 pm
Thanks for the support guys. Just to clear things up, last 2 weeks ive been sleeping atleast 9h a night (waking up in the middle of night and shit tho) and some nights 11h... Just because i know im putting lots of stress to my body. I will try to do tomorrows deads. But it wont surprise me if i fail (aiming for 118.5). If i do. Ill end this cycle. But for the next cycle i'll start. I will play as normal for the first 7-8 weeks. And after that only train mondays and thursdays, but still with madcow. That will win me 1day of extra rest between workouts. And by that i will probably be able to be on madcow for a longer period. It will slow down my progress a little bit. But i think it will be worth it because i will still do steady gains.

Jonken
11-26-08, 10:27 am
Squats
5x43
5x54
5x65
5x65

Military
5x26
5x32
5x37
5x42 <----- Went pretty damn easy :D

Deadlifts
5x74
5x89
5x104
5x119 <---- 118.5 Wasnt even close to failing, Chalk really helps a lot


Notes: Best Wednesday in some time. Maybe im not overtrained. Not many things that can describe how i feel. Perhaps i'll keep on going with this program.

I did skip the Assistance moves though. Since if i want to continue, i feel i have to drop them.

shizz702
11-26-08, 10:45 am
Alright Jonken looks like you are making some great progress! Those deadlifts are getting heavy!

Jonken
11-26-08, 2:45 pm
Alright Jonken looks like you are making some great progress! Those deadlifts are getting heavy!

Hehe thanks guy. The deads are getting really heavy now. Im chocked of my bodys capacity for lifting.

js71474
11-26-08, 3:11 pm
Great progress bro, and definitely stick to it. If you have to drop the assistance moves that's fine, you will still get plenty of work on the program but by all means keep trucking. If you miss something just reset that one thing but you are making great progress and I am looking forward to seeing how far you take it.

Jonken
11-26-08, 3:20 pm
Great progress bro, and definitely stick to it. If you have to drop the assistance moves that's fine, you will still get plenty of work on the program but by all means keep trucking. If you miss something just reset that one thing but you are making great progress and I am looking forward to seeing how far you take it.

Yeah. I'll do that. Im feeling much more healthy after this workout. Just hope my system wont crash after this weekend (work and studies). But ill try to get my beauty sleep and food. Would be nice to do 128 in dead with 90kg squats to the winterbreak from school. But for 4 weeks there i have much more working hours. So i think that will be a good time to do some lighter work. And then start the new year with a fresh new cycle.

Thrawn
11-26-08, 4:54 pm
OUTSTANDING work, Jonken!! 119kg x 5 is pretty damn heavy for someone your weightclass. I am impressed. Military presses are getting up there also!

Jonken
11-27-08, 10:44 am
OUTSTANDING work, Jonken!! 119kg x 5 is pretty damn heavy for someone your weightclass. I am impressed. Military presses are getting up there also!

Haha thank you. Im pretty proud of it. Going to taste sweet if i get 122x5 next week. I feel a lot better today then i did on Tuesday. So i will keep going for some more of this madcow madness. I think the deads is specially impressive because im pretty tall as well. Since a guy on my work did 250x1 when he was 78Kg. But hes about 170cm. The mils are getting closer. My goal with them is to take my own weight. But that will really be a challenge i will have for some time.

Thrawn
11-27-08, 4:48 pm
Haha thank you. Im pretty proud of it. Going to taste sweet if i get 122x5 next week. I feel a lot better today then i did on Tuesday. So i will keep going for some more of this madcow madness. I think the deads is specially impressive because im pretty tall as well. Since a guy on my work did 250x1 when he was 78Kg. But hes about 170cm. The mils are getting closer. My goal with them is to take my own weight. But that will really be a challenge i will have for some time.

Being tall does not have to be a disadvantage in deadlifting. Its more the geometry of your body that counts. Long arms help a lot, gives you great leverage.
Hmmm. You need a challenge on that? I was already thinking about adding you to my 'i need to challenge him/her' list. You can see for yourself in my journey, last few lines.

Jonken
11-28-08, 2:16 am
Being tall does not have to be a disadvantage in deadlifting. Its more the geometry of your body that counts. Long arms help a lot, gives you great leverage.
Hmmm. You need a challenge on that? I was already thinking about adding you to my 'i need to challenge him/her' list. You can see for yourself in my journey, last few lines.

Maybe thats true. All ive figured out is that long people have higher ROMS for everything.

Maybe i do. But the problem is since im constantly gaining weight its a kind of diffuse goal. But one day, one day. My current goals in the big 3 are Bench: 90x5, Squats: 110x5, Deadlift: 200xWhatever.

Jonken
11-28-08, 11:56 am
Squats
5x43
5x54
5x65
5x75
3x88 <----- 88.5Kg, Starting to get heavy now
8x65

Bench
5x33
5x41
5x49
5x57
3x67 <------ Went pretty good. Didnt go to slow or anything
8x49

Rows
5x28
5x35
5x43
5x50
3x58 <----- Also went easy
8x43


Assistance:

Dips:
8xBW+7.5Kg
20xBW

DB Curls:
12x12.5

L-Flies:
10x2
10x3
10x3 <------ This was a weird exercise. But i think it will work good

Wrist rotations


Notes:

Didnt want to get to tired during assistance. So i just did some to get more stability. Thats why i choose to do high rep curls and dips. And include L-flies. So i can be sure not to damage my shoulders again.

Jonken
12-01-08, 10:23 am
Squats
5x44
5x55
5x66
5x77
5x88 <---- First time i find squating heavy since i started 5x5

Bench
5x33
5x42
5x50
5x58
5x67 <----- Close to failing.

Rows
5x29
5x36
5x44
5x51
5x58 <----- Went pretty good. Still a fight though

Notes: Skipped all assistance today. Today felt heavy but that is probably because of that school is stressful atm. And I have been working this weekend.

js71474
12-01-08, 4:58 pm
Great work Jonken, very nice progress you are making! Yes stress and rest will affect you big time but you are still making solid gains. Keep up the good work!

Barpinator
12-02-08, 5:47 am
Now i'm back on the thread again and here is some sum ups:

I've faild on the bench press too many times now and i think that it's mainly because i dont eat proper and sleeps 6h/night but i also do some other training which don't allow my body to recover properly but enough with excuses now, i will start to take short pauses between the reps on the last set.

I also have two pretty cool news for ypu guys or atleast one, the first is that i became the male rookie of the year in my triathlon club the other one is that i had a littlebrother yesterday =D me and jonken are going to make him to a real beast and are planning to give him a gymcard on his third birthday

Themostocles
12-02-08, 5:55 am
I also have two pretty cool news for ypu guys or atleast one, the first is that i became the male rookie of the year in my triathlon club the other one is that i had a littlebrother yesterday =D me and jonken are going to make him to a real beast and are planning to give him a gymcard on his third birthday

Congrats on both bro. I don't have a little brother, but my daughter is turning into alittle animal. She is already doing swimming and gymnastics!

On a seperate note, the running may not be helping your bench either. Its a very catabolic past time and can steal calories away from gaining muscles. Its a matter of priorities, do which ever you love best. Both take iron will and discipline; and it sounds like you have a real gift for the running/swimming/cycling. -T.

js71474
12-03-08, 9:19 am
Congrats Barp, that's great news!! I agree with T, go with what you love because you will naturally make the biggest gains if it's doing something you love. Glad to have you back on here!

Jonken
12-04-08, 7:04 am
Damn. Im so sore in my throat i can hardly speak. I have been very busy in school this week. And yesterday i made my first small business trip. So for now i will stay away from the gym. But ill be back there as soon as i feel better.

js71474
12-04-08, 8:13 am
Get that rest man, hope you feel better!

Barpinator
12-06-08, 10:13 am
Friday

Squats

39x5
48x5
58x5
68x5
79x3 <-- Went really easy
58x8

Bench

38x5
47x5
57x5
66x5
77x2 <-- Failed as usual on the bench, i will do a reset and begin with what i took max before (70x5)
57x8

Dips
BW+10x8
BW+12,5x6
BWx10

It were a good session fore me besides that there wew alot of annoying people at the gym yesterday. For example thay kicked at my weights when i did dips (I'm sorry to say that i know them). I skipped the rows because i just wanted to get the hell out from the gym...

Saturday
Did some hardcore cardiotraining today, i went up 07:30 and did some spinning for 3h. It were reallt hard and since i'm not such a good biker yet i put to much load on my shoulders (cus i lean forward to much but i'm getting better and better on that) and after that i ran for 30 mins so today i'm really pleased with myself =D

Jonken
12-06-08, 6:29 pm
Annoying people can be a real pain in the ass. And i better watch out. With this cardio you will soon be under me in BF. And still weight more.... GGGRRRRrrrrrr

Barpinator
12-07-08, 7:54 am
Annoying people can be a real pain in the ass. And i better watch out. With this cardio you will soon be under me in BF. And still weight more.... GGGRRRRrrrrrr

I agree, people like that ruins you w/o and only makes you pissed. I'm coming fast and I work as hard as i can to reach the same BF as you, the thing is that i wonder how much i am able to build when i train so much cardio. But it's just to wait and se ;)

Jonken
12-07-08, 9:15 am
I agree, people like that ruins you w/o and only makes you pissed. I'm coming fast and I work as hard as i can to reach the same BF as you, the thing is that i wonder how much i am able to build when i train so much cardio. But it's just to wait and se ;)

As many people say. Its hard to lose fat while building muscle, and perhaps impossible. Since losing fat requires catabolism, and building muscle anabolism (could be wrong here). Anyway, losing = getting less energy then you use. Building = Getting an excess of energy. But also building muscle without gaining fat will decrease your BF%. You better watch out. Ill probably join you in the gym this Friday > : )

Barpinator
12-10-08, 3:17 pm
Monday

Squats

39x5
48x5
58x5
68x5
77x5 Went easy, glad that I'm almost on 80 on the squats. Felt pretty lame to take 70 kg before.

Bench (Setback)

35x5
44x5
53x5
61x5
70x5 Felt really heavy, it feels bad when you realised that you haven't increased in strength at all on 5-6 weeks. But as we use to say, it is just to struggle on.

Row

30
38
46
53
61 Really easy, i swung a bit with my back just to get up the last centimetres thou.

Thrawn
12-11-08, 4:51 pm
Looking good, brothers! Looking good. Nothing more i can add. You are both doing one hell of a job.
And dont worry too much about the bench, Barpen. It will come. It WILL come. Just keep at it. Be relentless. Be like a pitbull. YOUR patience WILL pay off.

Barpinator
12-11-08, 4:55 pm
Thanks for your support thrawn it means a lot. It's good to hear things like that from time to time.

Thrawn
12-11-08, 4:59 pm
Thanks for your support thrawn it means a lot. It's good to hear things like that from time to time.

I have a pretty stubborn chest myself. It took me FOREVER to nail 100kg and i just did it about 14 days ago. Then i had a holiday and now i am back at 90kg again for a short while =))) Its frustrating for sure, but dont let it get to you. Just dont think about the weight. Unrack, and PUSH the damn fucker. IT WILL improve.

Barpinator
12-11-08, 6:05 pm
I have a pretty stubborn chest myself. It took me FOREVER to nail 100kg and i just did it about 14 days ago. Then i had a holiday and now i am back at 90kg again for a short while =))) Its frustrating for sure, but dont let it get to you. Just dont think about the weight. Unrack, and PUSH the damn fucker. IT WILL improve.

Oh that must be really frustrating, but that is a reason to continue with the training and skip holidays ;)

Thanks for youre wise words bro, they are really helpful =)

Jonken
12-12-08, 2:15 am
Update form Jonken. Ive been gone from training for 1½ week now. And i felt really good from saturday-thursday. And yesterday my throat got fucked up again. So i will be out of training for another week. Fucking hell this is frustrating. Theres no way im getting to 70 before 2009

Thrawn
12-12-08, 12:00 pm
Well, there is nothing you can do, Jonken. If you get sick, you get sick. Sometimes its too bad to train much, sometimes you can still do something. Take it as it comes.
For the 70kg in 2009. If you dont make it, update your goal. Make it 72kg for the end of february. You will have plenty of time to heal and plenty of time to eat up and get big.
ADEPT instead of frustrate when circumstances get in the way. Keep looking forward at all cost.

Jonken
12-12-08, 1:44 pm
Well, there is nothing you can do, Jonken. If you get sick, you get sick. Sometimes its too bad to train much, sometimes you can still do something. Take it as it comes.
For the 70kg in 2009. If you dont make it, update your goal. Make it 72kg for the end of february. You will have plenty of time to heal and plenty of time to eat up and get big.
ADEPT instead of frustrate when circumstances get in the way. Keep looking forward at all cost.

true. I will wait until i feel 110% good. Then ill go back and own the gym. I will probably set a new goal to be atleast 70kg before i turn 19 (1st February)

Barpinator
12-15-08, 11:34 am
Monday

After waiting on the barbell for 15 minutes I gave up and did some leg press instead of squats but the bench went really fucking good and the rows went ok.

On the leg press I put on some random weights and ended on 150 kg + the machine and it were no problem to push it up.

On the bench i repeated the weights from my last w/o (one week ago) and i kicked butt ,!,,!

30x5
40x5
50x5
60x5
70x5 <-- Went really easy
75x3 <-- Had to test just because it felt so easy on 70 kg and i aimed on x3 and did it without any bigger problems, the last rep went pretty slow but i nailed that mother fucker. Maybe i should not have done it but my ego screamed for more today and because i have failed a lot on the bench lately it felt important to show myself that i can.

Rows (also the same weights from last week)

30x5
38x5
46x5
53x5
61x5 <-- Easy shit, swung a bit on the last rep again thou

Today i held my hands closer on the bench than i use to and i think that it could be the reason to my success today.

Jonken
12-15-08, 1:06 pm
Gratz man, got to feel good to nail that bitch :D

Barpinator
12-15-08, 4:07 pm
Gratz man, got to feel good to nail that bitch :D

Yes it did, today was the first day in a long time i made the bench press to my bitch and that felt AWESOME!!!

Jonken
12-15-08, 4:20 pm
Yes it did, today was the first day in a long time i made the bench press to my bitch and that felt AWESOME!!!

I wanna get back to the gym god damnit!!!! To long since i got to push my limits. I can feel how my goal's are getting further and further away. and gratz on 75, that got to feel really sweet! hope you'll manage to get em x5 soon =)

Thrawn
12-15-08, 4:30 pm
Way to push through, Barpinator! Thats how its done. PITBULL time. Never mind it was your ego doing it, you NAILED it.
And Jonken =)) Keep your calm =))) You WILL be back on track soon. Recover first, that is the wise thing to do.

Jonken
12-15-08, 4:31 pm
Way to push through, Barpinator! Thats how its done. PITBULL time. Never mind it was your ego doing it, you NAILED it.
And Jonken =)) Keep your calm =))) You WILL be back on track soon. Recover first, that is the wise thing to do.

i try to. But being wise is so fucking boring sometimes. But i know what i have to do. If i would go back to the gym now i would really put my health at risk. Ill just wait and when i get back there i will really kill the weights

Thrawn
12-15-08, 4:37 pm
i try to. But being wise is so fucking boring sometimes. But i know what i have to do. If i would go back to the gym now i would really put my health at risk. Ill just wait and when i get back there i will really kill the weights

Yup, being wise can be boring as HELL. But being dumb can be painfull as HELL and you might regret it for far longer =))
You WILL kill the weights soon again, brother. I know you will.

js71474
12-17-08, 8:46 am
Barp, making great progress bro, keep it up! Jonken, sorry to hear that you are sick, keep your head up man you will be back at it soon and you will surpass your goals! Right now just focus on rest, that is what you need most! Get well soon!

Jonken
12-17-08, 9:57 am
Barp, making great progress bro, keep it up! Jonken, sorry to hear that you are sick, keep your head up man you will be back at it soon and you will surpass your goals! Right now just focus on rest, that is what you need most! Get well soon!

thanks bro. I just started getting better! So i will probably start training after Xmas. Going to be extra careful in the beginning.

Barpinator
12-17-08, 4:12 pm
Tuesday

Swum yesterday and this time i should swim 1500 meters as fast as i can and it went ok besides from that the persons i swum with were really fucking slow so i couldn't do my race. Instead i had to lay behind them and had to hold myself back. That were really hard and afterwards i felt that i could swim some more lengths. My time was 27 min 24 secs

Wednesday

Went down to the gym alone today, again. It is starting to get boring to train alone now, specially because i am use to have someone that are screaming to me that i should keep fighting and press myself to do that last rep. Get well Jonken, you are missed.

Squats

39x5
48x5
58x5
58x5

Military press

26x5
31x5
36x5
41x3 +1 <-- Really fucking heavy, will repeat this weights next time

Deadlift

71x5
85x5
99x5 <-- Used chalk, that some good shit.
113x5 <-- Had chalk on this one as well but after two reps i changed to mixed grip just to keep better form. The weights wasn't a problem after i did that.

Thrawn
12-17-08, 4:16 pm
Looking good, Barpen! Power is coming up. And you sure know how to swim. A nice time even tho you were held up!!!

Jonken
12-17-08, 4:33 pm
Ill be back as soon as i can bro, you know that ;)

Those mils is a bitch. Did you have a good breathing technique? that fucks it up for me sometimes. Also the grip matters a lot on them. 5cm closer or wider grip changes the whole thing.

Im glad to hear that the deadlifts went good. 113 is still a pretty nice weight to lift (6x15!). I better get back soon.... I think you will be lifting higher weights then me when i start my new cycle (bitch) :(

Barpinator
12-17-08, 4:41 pm
Looking good, Barpen! Power is coming up. And you sure know how to swim. A nice time even tho you were held up!!!

Thanks Thrawn. Well, training gives skill but it still feels sad that i couldn't do my thing. But as soon as i keep doing progress i don't complain :P


Ill be back as soon as i can bro, you know that ;)

Those mils is a bitch. Did you have a good breathing technique? that fucks it up for me sometimes. Also the grip matters a lot on them. 5cm closer or wider grip changes the whole thing.

Im glad to hear that the deadlifts went good. 113 is still a pretty nice weight to lift (6x15!). I better get back soon.... I think you will be lifting higher weights then me when i start my new cycle (bitch) :(

I kept my hands pretty tight, like 2 cm from the "clear" spots of the BB if you understand what i mean. My breath were ok, i think.

Yeah i love deads, its a lot of weights that are hanging on the BB and it feels good to be able to lift the shit up =) I will always be little stronger, little faster and little brighter than you bro ;)

Jonken
12-17-08, 4:43 pm
Thanks Thrawn. Well, training gives skill but it still feels sad that i couldn't do my thing. But as soon as i keep doing progress i don't complain :P



I kept my hands pretty tight, like 2 cm from the "clear" spots of the BB if you understand what i mean. My breath were ok, i think.

Yeah i love deads, its a lot of weights that are hanging on the BB and it feels good to be able to lift the shit up =) I will always be little stronger, little faster and little brighter than you bro ;)

Sounds like a good grip. Maybe you will. but i will always be more dedicated and TALLER(!) then you, bro! ;D

Barpinator
12-17-08, 4:56 pm
Sounds like a good grip. Maybe you will. but i will always be more dedicated and TALLER(!) then you, bro! ;D

haha important with taller xD My nose will never be as big as yours ;)

Jonken
12-17-08, 5:00 pm
haha important with taller xD My nose will never be as big as yours ;)

never noticed i have a bigger nose then you. What ever. Have to sleep now. Need my 10h of sleep ....

Barpinator
12-21-08, 1:51 pm
Friday

I've got my winter holiday today and the first thing i did on it was to train, that felt nice ;)

Squats
40x5
50x5
60x5
70x5
81x5 <-- Felt nice to finally take 80. Were a bit sore in my legs but it went without any bigger problems
60x8

Bench
35x5
44x5
53x5
61x5
72x5 <-- This one went easy as well, felt a bit sore in my upper chest after the military press thou.
53x8

Row
30x5
38x5
46x5
53x5
62x5 <-- Piece of cake
46x8

I will continue on my training as good as i can during the holidays, to bad that the x-mas and new year is on a Wednesday thou, that means no deads in three weeks =(

panzerwagen
12-22-08, 4:41 am
I will continue on my training as good as i can during the holidays, to bad that the x-mas and new year is on a Wednesday thou, that means no deads in three weeks =(

You can always switch between workouts in order to get the goodies if you prefer it. Deadlifting is an exercise that should be prioritised if anything.

js71474
12-22-08, 1:49 pm
Jonken, glad you are feeling better! Barp, switch up days to get your deads in or as Panzer said prioritize deads over something else. The schedule is only going to be messed up for a couple weeks so you will be fine as long as you continue with your intensity! Merry Christmas to both of you!

Barpinator
12-23-08, 6:42 am
You can always switch between workouts in order to get the goodies if you prefer it. Deadlifting is an exercise that should be prioritised if anything.


Barp, switch up days to get your deads in or as Panzer said prioritize deads over something else. The schedule is only going to be messed up for a couple weeks so you will be fine as long as you continue with your intensity!

Sounds like a good idea, unfortunately i feel a bit sick so i will cancel my training and hope that i will be able to train next week.

Jonken
12-27-08, 10:49 am
Good news. Im not free from my cold. Will hit the gym on Monday. And i will do some light deadlifts and squats. And i will try some Cable Rows. I will probably replace the 90degree rows in madcow for cable rows later on. I had a nice Xmas and my grandparents really surprised me. I got Stuart McRoberts book Build Muscle, Lose fat, Look Great (wanted it after reading Beyond Brawn, this is a more complete book with exercise technique and such) and a towel that says "Im Not Here To Talk", most bad ass towel ive seen.

Hope you all had great holidays!

Barpinator
12-28-08, 10:13 am
If you replace your 90 degrees row with cable row, how will you know how much weight you are lifting since the cable machines are pretty unreliable?

Jonken
12-28-08, 11:36 am
Because the cable machine uses weights blocks of 5KG. And i can always add smaller pieces of weights in that machine. I dont understand what you mean with unreliable thou.

Jonken
12-29-08, 4:22 pm
Went to the gym today. Took it easy and just warmed everything up

Squats: Just trying different stances

10x20
5x30
5x40
5x50

Cable Rows: Trying different handles out.

10x30
10x30
10x30
10x30

L-fly: For shoulder health
10x3
10x3
10x2
10x2

Standing L-Fly

10x1
10x1
10x1
10x1

Cable Rows: Because i love this exercise

6x12,5
6x12,5
6x15
6x17,5
6x20
6x25

Random pullups


Short workout. Just nailed the form on the exercises and testing my body. Only exercise i used weight that was somewhat heavy was at the L-Fly. Going to do Deadlifts on friday.

js71474
12-29-08, 4:25 pm
Good to see you back training again bro! Hope you guys had a merry christmas!

Jonken
12-29-08, 4:32 pm
Good to see you back training again bro! Hope you guys had a merry christmas!

Thanks man. Feels so good being back to the gym. I had a great Xmas, hope you had a good one too!

js71474
12-29-08, 4:33 pm
Thanks man. Feels so good being back to the gym. I had a great Xmas, hope you had a good one too!Had a great christmas and I even stayed away from all the goodies!

Jonken
12-29-08, 4:37 pm
Had a great christmas and I even stayed away from all the goodies!

Oh good boy! I cheated a bit, but that is mostly because ive been away from training for too long. I dont think i will ever appreciate candy again. Everything with to much sugar taste like shit now.

js71474
12-29-08, 4:42 pm
Oh good boy! I cheated a bit, but that is mostly because ive been away from training for too long. I dont think i will ever appreciate candy again. Everything with to much sugar taste like shit now.Believe me, it's good that it tastes like shit to you because it will be easier to stay away from it. I can't even get close to any kind of soda without almost puking.

Jonken
12-29-08, 4:48 pm
Believe me, it's good that it tastes like shit to you because it will be easier to stay away from it. I can't even get close to any kind of soda without almost puking.

Hahaha i know its good. I sometimes drink sugarfree coke, but i can only drink about 15Cl then it becomes to much. But im happy for that. But damn the Xmas food is godlike! All the salmon and meatballs, yuuuumieee!

Barpinator
12-30-08, 2:31 pm
I dont understand what you mean with unreliable thou.

If you compare the two machines on the side (the one we use to do cable cross in and the other one) the resistant is different, in one machine i take all weights (60 kg i think) in biceps curls but on the other one i only take like 20 kg. That's why i think that the weights in that machine is unreliable, because i don't think that it will show the correct weights and when you are thinking that you are adding 5 kg you may add more or less weights depending on how the ball bearing is.

Jonken
12-30-08, 5:02 pm
If you compare the two machines on the side (the one we use to do cable cross in and the other one) the resistant is different, in one machine i take all weights (60 kg i think) in biceps curls but on the other one i only take like 20 kg. That's why i think that the weights in that machine is unreliable, because i don't think that it will show the correct weights and when you are thinking that you are adding 5 kg you may add more or less weights depending on how the ball bearing is.

Ok i understand you. But the numbers dont really matter, the resistance does. And what resistance the machine has depends on the mechanics. And you can only do biceps curls on one side. ;)

Thrawn
01-02-09, 5:03 pm
Glad to see you are feeling better, Jonken!
Now, just ease your way back into it again and TEAR IT UP!!!!
Barpen?? YOU TOO, brother =)))

Barpinator
01-02-09, 5:29 pm
I have been bad to update my journey but i have trained a bit, some weight lifting swimming and spinning. Tomorrow i am going to spin for three hours but unfortunately the dude that leads the spinning is a big fan of the Swedish band Kent, which i hate. And he is going to play that band for three hours, i am lucky that i have a ipod...

Thrawn
01-03-09, 5:33 am
I have been bad to update my journey but i have trained a bit, some weight lifting swimming and spinning. Tomorrow i am going to spin for three hours but unfortunately the dude that leads the spinning is a big fan of the Swedish band Kent, which i hate. And he is going to play that band for three hours, i am lucky that i have a ipod...

LOL! Yep, Kent sugar! Ipods ar mycket bra in this case =)) THREE hours of spinning; you are a machine, brother... impressive.

Jonken
01-06-09, 4:14 am
Squats
5x41
5x51
5x61
5x71
5x82 <---- Went pretty heavy, maybe to heavy for being a setback

Bench
5x31
5x39
5x47
5x54
5x62 <----- pretty heavy as well....

Cable Rows
5x23
5x29
5x35
5x41
5x46 <----- niiiiice

Assistance:

Crunches with legs on a bench:
10
10x10
8x12.5
8x12.5

Sidebends:
20x15


Feels great to be back, even if everything felt heavy. A lot of huge guys at the gym today. I have no clue why

panzerwagen
01-06-09, 5:48 am
Feels great to be back, even if everything felt heavy. A lot of huge guys at the gym today. I have no clue why

Good stuff Jonken! Don't let the setbacks bother you. A few steps forward - one step back - repeat . . . that's the story for most of us I guess!

Jonken
01-06-09, 9:11 am
Good stuff Jonken! Don't let the setbacks bother you. A few steps forward - one step back - repeat . . . that's the story for most of us I guess!

I think it is. But this is still a 4 week set back, things should feel easy... But i think it might be because im out of groove. Im pretty sure about that it will all feel easier on Friday. And btw, what are you up to on Friday? Thought it might be a good day to train together and play some GH/watch Animal DVD.

panzerwagen
01-06-09, 9:24 am
I think it is. But this is still a 4 week set back, things should feel easy... But i think it might be because im out of groove. Im pretty sure about that it will all feel easier on Friday. And btw, what are you up to on Friday? Thought it might be a good day to train together and play some GH/watch Animal DVD.

I'll get back to you on that one! Do you want to train during the day or are you guys at school?

Jonken
01-06-09, 3:50 pm
I'll get back to you on that one! Do you want to train during the day or are you guys at school?

Still winterbreak. We have one week longer then normal this year. Just heard from Barpen though, he wont be able to train because of sickness. But my friend Markus will probably join us.

panzerwagen
01-07-09, 4:18 am
Still winterbreak. We have one week longer then normal this year. Just heard from Barpen though, he wont be able to train because of sickness. But my friend Markus will probably join us.

Ok. So, do you want to train early? Or around noon perhaps? Then we could hand out during the day and have the evening to ourselves. Do you want me to ask Matte to join us and take a few pics? I heard he's a master at playing GH! He won't train though, but we could always feed him so that he stays in the gym long enough.

Jonken
01-07-09, 8:35 am
Ok. So, do you want to train early? Or around noon perhaps? Then we could hand out during the day and have the evening to ourselves. Do you want me to ask Matte to join us and take a few pics? I heard he's a master at playing GH! He won't train though, but we could always feed him so that he stays in the gym long enough.

Best would be around 11:00 or something like that. Matte could join us, would be nice. But i dont think we'll need photos from the gym, since all the other guys at the gym will get slightly annoyed. But he can sure take some pics on the GH if thats so. Im going to the gym now and ill check what time they open/close tomorrow.

panzerwagen
01-07-09, 12:29 pm
Best would be around 11:00 or something like that. Matte could join us, would be nice. But i dont think we'll need photos from the gym, since all the other guys at the gym will get slightly annoyed. But he can sure take some pics on the GH if thats so. Im going to the gym now and ill check what time they open/close tomorrow.

Great! 11.00 would be smashing!

Jonken
01-07-09, 1:10 pm
Squats
5x41
5x51
5x61
5x61 <---- easy

Military Press
5x24
5x29
5x34
5x39 <---- Hard

Deadlift
5x69
5x82
5x96
3x110 <----- more like 3 singles. But i decided to stop. think i will be able to do 5x112,5


Assistance:

L-Fly
15x2
15x2



To Panzer: 11 o clock it is! Jocke and Makkan will be joining us in the gym, and Barpen will join us after.

Barpinator
01-08-09, 7:21 am
I haven't been able to train this week since i ate something stupid for some days ago and needed to spend a day in bed (ate one sandwich on two days) but on monday i will be back stronger then ever and filled with the need to lift.

I will continue with the madcow program but i will do one change, instead of doing the rows i will do some chins. The reason is that i miss the chins and never have liked the rows. I will do the chins with weights and aim for 8 reps, just like the dips. Now in the beginning i will do without weights just to build up the strength on that exercise again.

Jonken
01-08-09, 8:31 am
Weight update...... 65Kg...... Fucking hell i hate being away from training. I really cant understand how i lost so much in such little time... But whatever, ill be back soon enough

panzerwagen
01-08-09, 9:33 am
To Panzer: 11 o clock it is! Jocke and Makkan will be joining us in the gym, and Barpen will join us after.

Ok. What's the name of the gym - give me the address please.

/P

panzerwagen
01-08-09, 11:56 am
Ok. What's the name of the gym - give me the address please.

/P

2 more questions:

What kind of leg equippment do they have?

I assume they have a bunch of iron-dumbbells?

/TJ

Jonken
01-08-09, 12:40 pm
2 more questions:

What kind of leg equippment do they have?

I assume they have a bunch of iron-dumbbells?

/TJ

The gyms name is Gångsätra Hallen. You take bus 206 from Ropsten and you get of the bus at Gångsätra.

The leg equipment they have is; Barbell, Smithmachine, Legpress, Calfmachine, Legextentions thingy, Hamstingcurl machine.

They have dumbells om the weights 1,2,3,4,5,6,7,8,9,10,12.5,15,17.5,20,25,27.5,30,35 ,40. They maybe have 22.5, but im not sure...

panzerwagen
01-08-09, 2:26 pm
The gyms name is Gångsätra Hallen. You take bus 206 from Ropsten and you get of the bus at Gångsätra.

The leg equipment they have is; Barbell, Smithmachine, Legpress, Calfmachine, Legextentions thingy, Hamstingcurl machine.

They have dumbells om the weights 1,2,3,4,5,6,7,8,9,10,12.5,15,17.5,20,25,27.5,30,35 ,40. They maybe have 22.5, but im not sure...

Awsome! Will you meet me at the bus stop? If SL's travel planner is reliable enough I'll be there around 10.42. Is this good enough or do you want me to catch the bus thatleaves 20 minutes earlier?

Jonken
01-08-09, 2:53 pm
Awsome! Will you meet me at the bus stop? If SL's travel planner is reliable enough I'll be there around 10.42. Is this good enough or do you want me to catch the bus thatleaves 20 minutes earlier?

Thats sounds great. Sure i can meet you there, its about 15m away from the gym. I think gym entrance costs about 30-40Kr, but im not completely sure. They do not sell shakes there, so bring your own. I do not really know what to eat after, but we do have a pretty decent pizzeria close to both my home and gym.

panzerwagen
01-08-09, 2:57 pm
Thats sounds great. Sure i can meet you there, its about 15m away from the gym. I think gym entrance costs about 30-40Kr, but im not completely sure. They do not sell shakes there, so bring your own. I do not really know what to eat after, but we do have a pretty decent pizzeria close to both my home and gym.

Allright! I'm bringing a couple of chicken sandwiches and fruit and a shake (have to try to control my so called food-stupidity sometimes), that way I'll save the pizza for Saturday or Sunday.

Just make sure to bring your mobile phone so that I can reach you if I happen to pass out on the way or whatever!

Jonken
01-08-09, 3:13 pm
Allright! I'm bringing a couple of chicken sandwiches and fruit and a shake (have to try to control my so called food-stupidity sometimes), that way I'll save the pizza for Saturday or Sunday.

Just make sure to bring your mobile phone so that I can reach you if I happen to pass out on the way or whatever!

Smart move there. My fridge is completely empty right now.. think i ate the last package of bacon today.

Yeah if you pass out, be sure to call me hehehe.

Jonken
01-09-09, 11:28 am
Squats
5x41
5x51
5x61
5x71
3x84 <---- Heavy but it felt good
8x61

Bench
5x31
5x39
5x47
5x54
3x64 <------ Felt awesome
8x47

Cable Rows
5x23
5x29
5x35
5x41
3x48 <-------- Feels really good, i enjoy these cable rows
8x35


Assistance:

Dips:
10
10
10

Bicep Curls (EZ):
20x20
20x20 <----- Buuuuurn, think it was about 20, not completely sure, alot of rest pauses in the end.

Skullcrushers:

15x20
10x20+5x15 <----- Crazy burn.


Notes: Damn its nice being back, even if im weaker then before.

panzerwagen
01-09-09, 1:00 pm
I think your form looked good today Jonken. One can see that you have improved a great deal since we last trained together (or rather trained in the same gym).

Cheers

Jonken
01-09-09, 1:11 pm
I think your form looked good today Jonken. One can see that you have improved a great deal since we last trained together (or rather trained in the same gym).

Cheers

Yeah ive been working a lot on my form. Reading books by knowing people helps. It would be a shame if i had not improved since the last time we met.

Jonken
01-10-09, 3:35 pm
Going to try a new little thing now. I will try to find which rep range that suits me best for building arms.

This Month i will try 15-20Reps for 2 sets. Right now my left arm is 29cm measured at the middle of my upper arm. Arm is bent 90degree but relaxed.

Next month will be for 10 reps.

Thrawn
01-11-09, 7:53 am
Good to see you back, Jonken! Also good to hear it appears you have improved your form substantially!!
Lets see your guns grow on the 20 reppers, brother!

Jonken
01-11-09, 2:53 pm
Good to see you back, Jonken! Also good to hear it appears you have improved your form substantially!!
Lets see your guns grow on the 20 reppers, brother!

Thank you Thrawn! I feel that my form is close to 100% now. Its going to be fun to see how they react on the high reps. Never really tried that for arms before. And now when im going to measure them once a month i will see what works best for me. So its going to help me in the future.

Jonken
01-12-09, 11:25 am
Squats
5x42
5x52
5x63
5x73
5x84 <------ Wasnt heavy. But the bar kept sliding on my shirt...

Bench
5x32
5x40
5x48
5x56
5x64 <-------- Felt some pain in my fucking shoulder, but went all fine

Cable Rows
5x24
5x30
5x36
5x42
5x48 <----- love these, the 1sec hold really kills the back.


Assistance:

Situps (with legs on bench)
3sets to failure

Sidebends:
20x20 <------ These feel pretty good.



Notes: Fucking awesome day besides the shoulder pain. I think it is because its tired since the weekends working. And it could hurt because of a triggerpoint under the shoulder blade. Had a weird soreness right there while stretching. Going to read about it tonight after my homework

Barpinator
01-12-09, 12:36 pm
Glad that you were able to workout today jonte, i went to the gym but there were nobody there that were able to let me in and after 10 min searching i gave up. Great session btw ;)

Jonken
01-12-09, 12:41 pm
Glad that you were able to workout today jonte, i went to the gym but there were nobody there that were able to let me in and after 10 min searching i gave up. Great session btw ;)

I made a teacher go down and lock it up for me hehe... :D

And thanks for the support :D

Barpinator
01-12-09, 12:47 pm
I made a teacher go down and lock it up for me hehe... :D

I think that they had a coffebreak or something when i were there :P

Jonken
01-12-09, 1:05 pm
I think that they had a coffebreak or something when i were there :P

They cant have a coffe break if they are dead... just sayin....

nemen det är ju bara att knacka överallt, även till idrottssalen ;)

Barpinator
01-12-09, 1:14 pm
They cant have a coffe break if they are dead... just sayin....

nemen det är ju bara att knacka överallt, även till idrottssalen ;)

HAHAHA true true bo xD

hmm, lätt att glömma att de har lektioner också:P

js71474
01-14-09, 9:33 am
Good work in here fellas!! I see some great progress!

panzerwagen
01-14-09, 12:12 pm
Good work in here fellas!! I see some great progress!

Yeah, I trained with Jonken last Friday, and I have to say his form has improved a great deal! He's a good boy he is . . . Of course I want to see MORE intensity, but I know that might be asking a bit too much.

Jonken
01-14-09, 1:25 pm
Yeah, I trained with Jonken last Friday, and I have to say his form has improved a great deal! He's a good boy he is . . . Of course I want to see MORE intensity, but I know that might be asking a bit too much.

i actually fucked up last friday i think. My shoulder hurts after that the bar slipped during squats. Went a little to far down. Hurts a bit now, but i will work it out.

Jonken
01-14-09, 1:32 pm
Squats
5x42 <----- shoulder hurt
5x52 <------ shoulder hurt
5x63 <----- shoulder fucking hurt again
5x63 <------ Shoulder dont hurt, fixed the problem, temporary

Military Press
5x25
5x30
5x35
5x40 <----- Went find, but it was pretty heavy

Deadlift
5x70
5x84
5x100 <----- pretty easy
5x112.5 <----- Regrip twice, 2.1.2. Went a lot better then last Wednesday though.

Assistance:

L-Fly (really light for rehab)
15x1
15x1

Situps (weird ones, really heavy kind tho)
3 sets


Notes:
Have to repair my damn shoulder soon. Think i overstretched it when the bar slipped from a low position to too damn low. But im working with trigger point therapy on it atm.

Thrawn
01-14-09, 4:43 pm
Good work, Jonken! Keep that shoulder in check, brother.
You are getting STRONGER, solid progress is being made here.

panzerwagen
01-14-09, 4:46 pm
i actually fucked up last friday i think. My shoulder hurts after that the bar slipped during squats. Went a little to far down. Hurts a bit now, but i will work it out.

Oh my.. just make sure to mind that shoulder then, until it feels better!

Jonken
01-15-09, 12:50 am
Oh my.. just make sure to mind that shoulder then, until it feels better!

yeah. Im massaging my back like 4 times a day now. And i try not to overuse my shoulder. Hope it will fix the problem.

panzerwagen
01-15-09, 7:05 am
yeah. Im massaging my back like 4 times a day now. And i try not to overuse my shoulder. Hope it will fix the problem.

Or maybe you SHOULD use your shoulder?`Rotator cuff work + light cable raises in order to get blood and stuff into it.

Jonken
01-15-09, 10:20 am
Or maybe you SHOULD use your shoulder?`Rotator cuff work + light cable raises in order to get blood and stuff into it.

I did two sets of light L-fly's (rotatorcuff) ;)

panzerwagen
01-15-09, 1:29 pm
I did two sets of light L-fly's (rotatorcuff) ;)

Good shit! Ever tried doing rotator stuff w/cables?

Jonken
01-15-09, 1:42 pm
Good shit! Ever tried doing rotator stuff w/cables?

nope never did. I looked if it would work, but the pins in the cables was to high or to low to fit me. So i thought that maybe DBs would fit me better. You recommend cables?

Some weeks ago i did a little to heavy Rcuff work, so now im taking it easy and working up to a little higher numbers.

panzerwagen
01-15-09, 1:59 pm
nope never did. I looked if it would work, but the pins in the cables was to high or to low to fit me. So i thought that maybe DBs would fit me better. You recommend cables?

Some weeks ago i did a little to heavy Rcuff work, so now im taking it easy and working up to a little higher numbers.

First, make sure not to use too heavy weight for certain rotator movements. It's better to focus on form here since these exercises are quite delicate.

Also, using dumbbells doesn't really give the 'smooth' motion you might want when training the rotators - BUT - this will depend on what kind of exercise you do.

Here's a guy using dumbbells: http://www.youtube.com/watch?v=oI_MzRbZDJ8 - this looks too violent for me. At about 0.50 into the video he does an exercise that I personally would prefer to do with cables. I've always felt that the dumbbell taxes the shoulder in an awkward manner when performing this exercise. Just use a D-grip in your cable-thingy and make sure to have only straight angles between forearm and elbow, and between elbow and shoulder! Here's the deal:

http://www.youtube.com/watch?v=IDLQ5OT_k00

Even if it might look silly, using rubber straps will definitely give the cuffs a decent blood flow. Don't know if this video is very good though:

http://www.youtube.com/watch?v=P6MMD5L7498

Well well, I can show you two more for cables. Couldn't find them on YouTube though.

Jonken
01-15-09, 2:09 pm
First, make sure not to use too heavy weight for certain rotator movements. It's better to focus on form here since these exercises are quite delicate.

Also, using dumbbells doesn't really give the 'smooth' motion you might want when training the rotators - BUT - this will depend on what kind of exercise you do.

Here's a guy using dumbbells: http://www.youtube.com/watch?v=oI_MzRbZDJ8 - this looks too violent for me. At about 0.50 into the video he does an exercise that I personally would prefer to do with cables. I've always felt that the dumbbell taxes the shoulder in an awkward manner when performing this exercise. Just use a D-grip in your cable-thingy and make sure to have only straight angles between forearm and elbow, and between elbow and shoulder! Here's the deal:

http://www.youtube.com/watch?v=IDLQ5OT_k00

Even if it might look silly, using rubber straps will definitely give the cuffs a decent blood flow. Don't know if this video is very good though:

http://www.youtube.com/watch?v=P6MMD5L7498

Well well, I can show you two more for cables. Couldn't find them on YouTube though.

I agree with you on that one. Those are not the kind of exercises i do. The one i do is really close to the first rubberband w/o but lying on a bench with a light weight DB.

Like this:
http://forum.bodybuilding.com/showthread.php?referrerid=112033&t=817767

I also tried the second one. But that was a little to heavy for me. So im waiting a little bit until ive built up some strength with the first exercise

panzerwagen
01-15-09, 2:14 pm
I agree with you on that one. Those are not the kind of exercises i do. The one i do is really close to the first rubberband w/o but lying on a bench with a light weight DB.

Like this:
http://forum.bodybuilding.com/showthread.php?referrerid=112033&t=817767

I also tried the second one. But that was a little to heavy for me. So im waiting a little bit until ive built up some strength with the first exercise


Ok. The first rubberband-thing can easily be done in the cable cross. I seem to remember that the height of the cables could be adjusted on your fine Gymleco cable device. No?

Jonken
01-15-09, 3:40 pm
Ok. The first rubberband-thing can easily be done in the cable cross. I seem to remember that the height of the cables could be adjusted on your fine Gymleco cable device. No?

yes it can. But the problem is that the gaps is rather big, and my length is in between the two most fitting options. But i will try the cables out just to see it it works better. Thanks for the advice man!

panzerwagen
01-15-09, 4:40 pm
yes it can. But the problem is that the gaps is rather big, and my length is in between the two most fitting options. But i will try the cables out just to see it it works better. Thanks for the advice man!

No problem. I just wish I could help out by being there to share my own feeble experience. The cable positions I use to do that stuff isn't the 'optimal' ones either. But give it a try and you'll see that it will work for you. You can try to position yourself on different distances from the cable cross - maybe that'll change the angles a bit so that it'll get more comfortable?

Barpinator
01-15-09, 5:36 pm
Tuesday

Did 1h stabilisation exercises (like sit-ups, push-ups etc.) and after that i swam for 1,5h most technique (totally 2000m)

Wednesday

Squat
38x5
47x5
56x5
56x5

24x5
29x5
33x5
38x5
66x5
79x5
92x5
105x5

Barpinator
01-15-09, 5:49 pm
Tuesday

Did 1h stabilisation exercises (like sit-ups, push-ups etc.) and after that i swam for 1h most technique (totally 2000m)

Wednesday

Squat
38x5
47x5
56x5
56x5

Military press
24x5
29x5
33x5
38x5

Deadlifts
66x5
79x5
92x5
105x2+1+1+1 <-- Heavy as hell

I could feel that i haven't workout in a while, got extreme pump in my legs and it were pretty hard to bend them and my grip on the deadlifts were really bad. That was the reason to the singels, didn't felt anything in the back only in the forearms. That sucked.

Thursday

1h running, intervals 800x6 start every 4min 20 sec. Think i ran them on 3 min -3 min 20 sec. Were really heavy for the legs because i felt really sore after yesterdays workout.

1h swimming, heavy as fuck. sank almost all the time and weren't able to use my legs but i fulfilled the w/o and were able to walk afterwards (swum 2000 meters most technique again)

panzerwagen
01-16-09, 3:44 am
Tuesday

Did 1h stabilisation exercises (like sit-ups, push-ups etc.) and after that i swam for 1h most technique (totally 2000m)

Wednesday

Squat
38x5
47x5
56x5
56x5

Military press
24x5
29x5
33x5
38x5

Deadlifts
66x5
79x5
92x5
105x2+1+1+1 <-- Heavy as hell

I could feel that i haven't workout in a while, got extreme pump in my legs and it were pretty hard to bend them and my grip on the deadlifts were really bad. That was the reason to the singels, didn't felt anything in the back only in the forearms. That sucked.

Thursday

1h running, intervals 800x6 start every 4min 20 sec. Think i ran them on 3 min -3 min 20 sec. Were really heavy for the legs because i felt really sore after yesterdays workout.

1h swimming, heavy as fuck. sank almost all the time and weren't able to use my legs but i fulfilled the w/o and were able to walk afterwards (swum 2000 meters most technique again)

I find doing singles is a very good way to practice form. You try to focus 100% on ONE lift - trying to get things properly done. Flawless.

Good job nonetheless Barpen! Grattis på namnsdagen!

/TJ

Jonken
01-16-09, 6:28 am
Squats
5x42
5x52
5x63
5x73
3x86 <---- heavy
8x63

Bench
5x32
5x40
5x48
5x56
3x65 <---- fucking heavy. prolly because of Rcuff. 1, fail, 1 fail, 1 fail. But atleast i finally nailed it....
8x48

Cable Rows
5x24
5x30
5x36
5x42
3x49 <------ easy
8x36


Assistance:

Dips:
5
20 <------ 8,6,4,2 (just some short breaths between and some water)
10

Curls:
20x20
20x20 <------- sweeeet. Had to take some pauses for breather during second set, but no longer then 10sec

Skullcrushers:
15x20
15x17.5 <------ same here, short pause after 12reps.


Notes:
My rotator pisses my of. I didnt hurt as much during the squats today, and i kept it warm by doing cable work and military press in between some sets. It hurted when i went to deep on the bench, therefore the fails.... Also unmounting and mounting the barbell hurt during bench.

All assistance move rocked today. I felt pretty swole with that pump hehehee. The skin really stretched around my upper arm after the w/o.

Maybe some of you dont know my goal for the dips atm. It is to do 40Dips in one set without restpauses. So first im going to work my way up to 20+20, then 30+10, 30+20, then 40!

Mu

Barpinator
01-17-09, 1:30 pm
Friday

Squats
38x5
47x5
56x5
56x5

Chins
BWx8
BWx8

Bench
33x5
42x5
50x5
58x5
68x3 <--- No problem at all
50x8

I did the Wednesdays squats today because my legs were really sore and didn't want to break them down completely. The chins went surprising good and the bench went on smoothly.

Saturday

Went up 7a.m. today for another spinning session which were an pretty bad idea because my legs were sore and i didn't thought about that before I sat down on the big and started to work. The first hour went really REALLY slow and were god dam heavy and the second one were even worse, I thought about to step off the bike and go to the shower more than once but i decided to stay (it would feel to humiliating to not full fill the whole session) but the 3d hour went okay and i decided to stay 30 min extra just to compensate a bit for my weak 2 first hours. Total spinning time 3h 30min

Thrawn
01-18-09, 7:47 am
OUTSTANDING sessions, brothers!
Barpinator: 1 hour of stability work and THEN you go swimming?? And then the next day you still train? Man, you are a MACHINE. Dont sweat about the deads being singles at the end. I think in the beginning that is even the best way to do it. Most of the time, when form is still in training, the second rep is way worse then the first. Doing them as singles keeps you focussed on the one lift and form is most of the time way better. Nice going, man. You got some stamina.
Jonken: looking good, just hope your rotator cuff heals up. Keep it in check bro!! And going for 40 dips is a pretty high target man! Keep it up and you WILL do them. I like that one. I could have come up with that target =)).

Jonken
01-18-09, 9:01 am
OUTSTANDING sessions, brothers!
Barpinator: 1 hour of stability work and THEN you go swimming?? And then the next day you still train? Man, you are a MACHINE. Dont sweat about the deads being singles at the end. I think in the beginning that is even the best way to do it. Most of the time, when form is still in training, the second rep is way worse then the first. Doing them as singles keeps you focussed on the one lift and form is most of the time way better. Nice going, man. You got some stamina.
Jonken: looking good, just hope your rotator cuff heals up. Keep it in check bro!! And going for 40 dips is a pretty high target man! Keep it up and you WILL do them. I like that one. I could have come up with that target =)).

Thanks man. I dont do a lot of bodyweight work, so i thought i could at least do some of it. And since it feels that 20 is somehow the magic upper number in this sport, i thought "well 2x the magic number would be cool". I really like dips as well. Both weighted and only BW. 40, i like that number... =)

js71474
01-19-09, 9:16 am
Great work in here to both of you! Jonken, don't worry at all about the singles on deadlifts, singles are great training and you hit all 5 reps even with the singles. I like you goals for the dips, I know you will get that and beyond! Keep training hard you two, and keep up the good work!

Jonken
01-19-09, 12:34 pm
Squats
5x43
5x54
5x64
5x75
5x86 <---- pretty easy

Bench
5x33
5x41
5x49
5x57
5x65 <----- pretty hard, had to do it like 2+2+1

Cable Rows
5x24
5x30
5x37
5x43
5x49 <------ pretty easy

Assistance:

Sidebend:
20x20


Notes:
Skipped situps today due to fucked up stomach.

Barpinator
01-19-09, 2:31 pm
Squats
5x38
5x47
5x56
5x66
5x75 <-- Went ok, weren't heavy but it felt unusual

Bench
5x34
5x43
5x51
5x60
5x67,5 <-- Heavy but did the reps went on smoothly

Chins
10xBW
8xBW
8xBW

Skipped the assistance today and will skip the every week because i will do similar exercises tomorrow before my swimming.

Jonken
01-19-09, 3:11 pm
Good work Barpen :D Hope you managed to bench without any spotter dewd.

Barpinator
01-19-09, 3:52 pm
Good work Barpen :D Hope you managed to bench without any spotter dewd.

Jocke went down with me so there were no problem. Had you an spotter or did you played it safe and lay up the BB so you wouldn't get stuck?

Jonken
01-19-09, 4:36 pm
Jocke went down with me so there were no problem. Had you an spotter or did you played it safe and lay up the BB so you wouldn't get stuck?

I had crazy makkan with me. So it was all cool. Glad i managed to bench that weight as well. Felt pretty good, but that pizza fucked up my stomach after the heavy squats xD

Barpinator
01-19-09, 5:26 pm
I had crazy makkan with me. So it was all cool. Glad i managed to bench that weight as well. Felt pretty good, but that pizza fucked up my stomach after the heavy squats xD

ooo dat dir makkan :D. I can understand that, you have made progress since friday which is good. Haha thats a good experience, never eat a new pizza before heavy squats

Jonken
01-21-09, 1:22 pm
Squats
5x43
5x54
5x64
5x64 <----- reaally easy

Military Press
5x26
5x31
5x36
5x41 <------ fucking hard. 2+2+1. could be because of my shoulder injury

Deadlift
5x72
5x87
5x101
5x116 <----- Felt really good, heavy but my friend told me my form was perfect. Tough i lost my grip on the last rep, so i had to drop it from my waist....

Assistance:

L-Fly:
10x2
10x2

Wristrotations,

Dragonflag
2 <------ damn i forgot how heavy these was.


Notes:
Pissed about military, fucking happy about deadlift

Barpinator
01-22-09, 7:20 pm
Thursday

Workout 1
Skipped yesterdays w/o so i did it today instead

Squats

5x39
5x48
5x58
5x58

Military press
5x35 <-- Counted wrong on this one, should be 25
5x30
5x35
5x40 <-- Heavy fucker, think i struggeled with it for 7 sek or something but did all without pauses.

Deadlifts
5x67
5x81
5x94
5x107 <-- Light weight baby!!! Felt awesome to make all in a row, the grip were also good (mixed on the last one)

Assistanse

Situps with legs on a bench (90degree)

25
20
20 <-- The last 3 weren't all the way up

The gymsession today felt awesome and i think that my progress on situps are because i used a lower bench today than i did last time. Since i am pretty short i think that my body didn't allowed me to get the whole way up last time ore something. Anyhow this w/o were awesome

Workout 2

I ran 12,5 km today and 3 of the km were intervals (1km running, rest 1min x3) and after that i took a swim for like an hour and the headserie were 6x100m start every 3min and after that it were max for 100 meters. My time were 1min 25 sec, i don't know if that is a good time or not but my mother and some other people sad that they were impressed so i am a bit proud over that time.

Jonken
01-23-09, 12:15 pm
Squats
5x43
5x54
5x64
5x75
3x88 <---- Really easy
8x64

Bench
5x33
5x41
5x49
5x57
3x67 <---- went really smooth
8x49

Cable Rows
5x24
5x30
5x37
5x43
3x50 <----- pretty easy even if i had a sore back
8x37

Assistance:

Dips:
5
20 (12+8)
15 (10+5) <---- such an awesome pump

EZ-Curls:
20x20
20x25 (10+6+4) <------- Went pretty damn smooth

Skullcrushers:
15x25 (10+5)
15x26/22.5 (8x26, 7x22.5) <------ 26 was alittle to heavy, 22.5 a little easy


Notes:
Best day in a long time. Such an lovely pump in the end. Dont think my arms ever been that big

Barpinator
01-25-09, 4:58 am
Friday

Squats
5x38
5x47
5x56
5x66
3x77 <-- Went smoothly, no problem at all
8x56

Bench
5x34
5x43
5x51
5x60
3x70<-- Piece a cake
8x51

Chins behind head
8xBW
7xBW
7xBW

Dips
5xBW+10kg
5xBW+10kg
5xBW+10kg

EZ curls
8x30
8x30
8x30

Cable pushdown
8x17,5
7x20
7x20

Jonken
01-26-09, 11:30 am
Squats
5x44
5x55
5x66
5x77
5x88 <---- pretty easy

Bench
5x34
5x42
5x50
5x59
5x67 <------ pretty hard. Lost my focus on the second rep because i putted the bar to high on my chest

Rows
5x25
5x31
5x38
5x44
5x50 <----- Sweet squeeze

Assistance:

Side Bends:
12x25

Situps with really slow negative:
???

Side Bends:
12x25

Twist situps:
20


Notes:
Everything went pretty smooth today besides the bench. Which most likely went bad because of a really sore left tricep and that i putted the bar to high on second rep. I felt a little pain in my left shoulder when i did that so i got a little afraid.

I have also been coughing last 2 days. Dont know if it is because my room is so dusty or if im catching a cold. I will clean my room this evening hehehe