” Sweet Spike ” by tgchan ( Pentax K-5 II s + SMC Pentax-F 50mm F2.8 Macro )

” Nobody likes Sweet Spike… As a matter of fact, nobody liked him ever since he was born. He used to be quite a nice fellow, you know? Unfortunately his strange looks, weird diet and not so much fresh breath made him really unpopular. He’s genuinely desperate nowadays, he just flies around and tries to hug anyone… that can’t be good, can it? He used to be charming, really smart and with a good talk. Sadly enough, time changes everyone… and for poor Sweet Spike the change was not for the better… I mean, I don’t blame him, you know? How would you personally feel if everyone, without any exception, would hate you from the moment they meet you? Not nice, huh? And it wasn’t nice for Spike as well… All he ever wanted was to be just like others; nice, colourful, likeable, cute and things like that. Didn’t work out at all… He got beaten many times, with many different things; newspapers, towels, flip-flops, got electrocuted, sprayed with chemicals and so much more… It’s just painful, you know? Not just for the body, but for the soul as well… Poor Spike, I heard he got addicted to pooh again too. It is not his fault really? The freaking nature designed him like that, what can he do about it? Nothing, exactly… so why all the hate!? Sweet Spike~!! Not everyone hates you~!! Can you hear me~!? Don’t you do anything stupid~!! Some of us understand how you feel and you are not alone~!! Unluckily… Sweet Spike is not with us any more… Those were my last words to him, and this is the last photograph of him. Sweet Spike was found dead at a hotel room in Des Moines, Iowa, on May 25. Test results have shown he died of an accidental diarrhoea overdose. He is survived by… no one. You won’t be missed, but you were still… pretty fly for a stinky guy. “

Art Prints

 

 

Many reps, no sets – Health & Strength by tgchan

75kg @ 169cm

I am not gonna lie… I got so lazy that I don’t even want to start training again… I have also ate so much sweets during the last week, that I genuinely miss the real food…(this is how bad it was)

I have been thinking a lot while I was stuffing more and more nasty food in my mouth, mostly about the workout routines. I have really enjoyed the split system where I was training only one muscle group per day and I will stick with it for now. I don’t like heavy weights, since I’ve got feeling they “exercise” joints more than muscles… I’ve decided I will go with much higher repetitions this time, this should avoid the problem mentioned above. I also don’t want to use the few set method but I think it will be inevitable.

Another change I am implementing is that I will use only 1 exercise, that’s it. The idea was to grab the weights, do as many reps as you can and finish the workout even before it has started. The problem is that I don’t know how many sets or reps I will need to achieve desired feeling. I have already a new idea in my mind for the next month but for now let’s test this method first.

I freaking love this clip! Great photographs and amazing music!

 

 

Week 1

MONDAY – the Nineteenth of January, 2015

This is what I was taking about… It was beautiful! Amazing pump, feeling… and I am already looking forward for a next Monday where I will be able to use a different exercise. This is exactly what I was aiming for. Drop repetitions, sets and train until you will feel it’s enough… don’t limit yourself. I wonder if I will be able to repeat this great feeling on every upcoming day… we’ll see.

tgchan tracked Deltoids for 305 pts 19 Jan, 2015
  • Dumbbell Side Lateral Raise
    • 5.2 kg x 25 reps
    • 5.2 kg x 13 reps
    • 5.2 kg x 10 reps
    • 5.2 kg x 11 reps
    • 5.2 kg x 9 reps
    • 5.2 kg x 9 reps
    • 5.2 kg x 8 reps
    • 5.2 kg x 9 reps
    • 5.2 kg x 9 reps
      • total workout time: 9min

 

 

TUESDAY – the Twentieth of January, 2015

Still amazing, my chest was so pumped that it was pulling my shoulders inwards!  I messed it up a little because I was too lazy to change weight on my dumbbells and I have started with 20kg. It forced me to go down with my repetitions rather quickly. Anyway, it was still great workout and eating juicy fruits afterwards is so rewarding, I love it!

tgchan tracked Chest for 513 pts 20 Jan, 2015
  • Incline Dumbbell Bench Press
    • 20 kg x 23 reps
    • 20 kg x 12 reps
    • 20 kg x 11 reps
    • 20 kg x 9 reps
    • 20 kg x 8 reps
    • 20 kg x 7 reps
    • 20 kg x 7 reps
    • 20 kg x 7 reps
    • 20 kg x 7 reps
      • total workout time: 11min

 

WEDNESDAY – the Twenty-First of January, 2015

Really hard to describe this one… I have done everything I could, it felt pretty good but the magic feeling wasn’t there afterwards… Oh well, I am going to fix this one next week with a different exercise!

tgchan tracked Lats for 242 pts 21 Jan, 2015
  • Bent Over Barbell Row
    • 20 kg x 20 reps
    • 20 kg x 12 reps
    • 20 kg x 13 reps
    • 20 kg x 14 reps
    • 20 kg x 13 reps
    • 20 kg x 12 reps
    • 20 kg x 13 reps
    • 20 kg x 11 reps
    • 20 kg x 11 reps
    • 20 kg x 12 reps
      • (to the hips) total workout time: 11min

 

THURSDAY – the Twenty-Second of January, 2015

Again, I did what I could but the amazing pump wasn’t there… I don’t know what happened but it looks like I have lost the ability to target my biceps properly as I used to… We’ll see how it will go with a different exercise next week. (Yesterday I forgot to add that my deltoids were giving up way before my biceps… Which means, Vince Gironda’s theory about normal bicep curl is genuine. If you want to target your arms properly, follow his instructions… Although my biceps feel destroyed like hell today )

tgchan tracked Biceps for 118 pts 22 Jan, 2015
  • EZ-Bar Curl
    • 15 kg x 27 reps
    • 15 kg x 16 reps
    • 15 kg x 13 reps
    • 15 kg x 13 reps
    • 15 kg x 11 reps
    • 15 kg x 11 reps
    • 15 kg x 8 reps
    • 15 kg x 11 reps
      • total workout time: 11min

 

FRIDAY – the Twenty-Third of January, 2015

It was just a quick and good workout… nothing worth mentioning here, I am happy with it.

tgchan tracked Triceps for 75 pts 23 Jan, 2015
  • Standing Overhead Barbell Triceps Extension
    • 15 kg x 15 reps
    • 15 kg x 15 reps
    • 15 kg x 10 reps
    • 15 kg x 10 reps
    • 15 kg x 13 reps
    • 15 kg x 10 reps
    • 15 kg x 9 reps
    • 15 kg x 8 reps
      • total workout time: 10min

 

SATURDAY – the Twenty-Fourth of January, 2015\

Whoa… I’m tired, I didn’t even push myself too much on a second exercise. I also can’t express how amazing a barbell hack squat is… Pure muscle pump without any strain on your knees, hips and god knows what else (only my hands got a bit tired from holding the weight). I need to fix my diet as well, think about some alternate rules because these one, are not doing so well. I have gained a significant amount of fat during my 7-day break (no big surprise here, I know exactly how much bad stuff I have eaten).

tgchan tracked Legs + Lower Back for 195 pts 24 Jan, 2015
  • Hack Squat
    • 35 kg x 18 reps
    • 35 kg x 10 reps
    • 35 kg x 12 reps
    • 35 kg x 10 reps
    • 35 kg x 10 reps
    • 35 kg x 10 reps
  • Stiff Leg Barbell Good Morning
    • 35 kg x 15 reps
    • 35 kg x 9 reps
    • 35 kg x 11 reps
      • total workout time: 15min

 

SUNDAY – the Twenty-Fifth of January, 2015

Just my loud thinking:

So I can’t train when I eat junk and I also can’t eat junk when I train… Seven day break when I eat plenty of nasty things is a big no no as I gain significant amount of fat during this period. Everything that tastes great is bad and makes me ignore normal healthy food, so how can I balance it? I will pick two things which I will eat whenever I like it. Cereals + milk and hot-dogs (what!? I’ve got a weakness for them ;p) This should satisfy my cravings more than enough and I should be able to keep my diet for months. We’ll see how it goes though.

tgchan tracked Calves for 162 pts 25 Jan, 2015
  • Standing Dumbbell Calf Raise
    • 40 kg x 40 reps
    • 40 kg x 21 reps
    • 40 kg x 20 reps
    • 40 kg x 14 reps
    • 40 kg x 25 reps
      • total workout time: 6min

Week 2

MONDAY – the Twenty-Sixth of January, 2015

My triceps were giving up way before I have even felt my deltoids working properly. I’ve done what I could with this exercise and I though it all went pretty much for nothing… When I was taking a bath, I’ve realized my shoulders are rock solid, it looks like they have been working after all 🙂

tgchan tracked Deltoids for 686 pts 26 Jan, 2015
  • Standing Military Press
    • 25 kg x 20 reps
    • 25 kg x 10 reps
    • 25 kg x 12 reps
    • 25 kg x 7 reps
    • 25 kg x 10 reps
    • 25 kg x 10 reps
    • 25 kg x 10 reps
    • 25 kg x 11 reps
    • 25 kg x 10 reps
    • 25 kg x 9 reps
      • total workout time: 12min

 

TUESDAY – the Twenty-Seventh of January, 2015

Terrible workout… No connection between the movement and chest muscles at all… I was simply giving up on sets because of pain in palms and shoulders from pointless flapping with weights. I have tried both variation, flat and incline bench – almost no difference. I have also tried different fly movement which was coming from below. The chest was working more but still, it felt like there is way too much emphasis on shoulders instead of pecs.

tgchan tracked Chest for 154 pts 27 Jan, 2015
  • Incline Dumbbell Flyes
    • 10 kg x 26 reps
    • 10 kg x 26 reps
    • 10 kg x 21 reps
    • 10 kg x 16 reps
    • 10 kg x 16 reps
    • 10 kg x 13 reps
    • 10 kg x 13 reps
    • 10 kg x 13 reps
      • total workout time: 13min

 

 

WEDNESDAY – the Twenty-Eight of January, 2015

High bench barbell row, I like it… I really do… I just wish, it would isolate back muscles more. I felt like my biceps were doing way too much work in the movement. My chest is somehow sore, which is great… taking into account what I wrote yesterday. So far almost every workout gives me a great feedback (even when I feel different about it right after). The most incredible thing in all this, is that I’m never burdened with my training. Even when I feel tired and not in mood, I know it will be only a little while until I finish it and the feeling afterwards can make me feel only better.

tgchan tracked Lats for 324 pts 28 Jan, 2015
  • Pendlay Row
    • 25 kg x 24 reps
    • 25 kg x 17 reps
    • 25 kg x 15 reps
    • 25 kg x 18 reps
    • 25 kg x 13 reps
    • 25 kg x 13 reps
    • 25 kg x 13 reps
    • 25 kg x 16 reps
    • 25 kg x 13 reps
      • (high bench barbell row) / total workout time: 14min

 

THURSDAY – the Twenty-Ninth of January, 2015

It looks like my biceps can join the club of dead muscles. I don’t know what happened or what is the reason behind it but somewhere along the way, I have lost the ability to connect properly with some of my muscles… My repetition gradually decreased with each set so I hope at least something hit them.

tgchan tracked Biceps for 173 pts 29 Jan, 2015
  • Hammer Dumbbell Curl
    • 10 kg x 16 reps
    • 10 kg x 14 reps
    • 10 kg x 10 reps
    • 10 kg x 10 reps
    • 10 kg x 8 reps
    • 10 kg x 8 reps
    • 10 kg x 9 reps
    • 10 kg x 6 reps
    • 10 kg x 6 reps
    • 10 kg x 6 reps
      • total workout time: 13min

 

FRIDAY – the Thirtieth January, 2015

I wish I could target all of my muscles like I do triceps with this exercise… a truly perfect and precise isolated movement.

tgchan tracked Triceps for 171 pts 30 Jan, 2015
  • Standing Dumbbell Triceps Extension
    • 5.5 kg x 23 reps
    • 5.5 kg x 13 reps
    • 5.5 kg x 13 reps
    • 5.5 kg x 10 reps
    • 5.5 kg x 13 reps
    • 5.5 kg x 10 reps
    • 5.5 kg x 10 reps
    • 5.5 kg x 10 reps
    • 5.5 kg x 10 reps
    • 5.5 kg x 9 reps
      • (Lying 2-dumbells Triceps Extensions) / total workout time: 15min

 

SATURDAY – the Thirty-First of January, 2015

Oh dear, I didn’t want to train today so bad… I also didn’t get a full night of sleep last night and I had 3-4h long walk with my camera in the morning. My lower back was so tired and pumped after squats that I did only three sets of good mornings… I had enough.

tgchan tracked Legs + Lower Back for 390 pts 31 Jan, 2015
  • Front Barbell Squat
    • 30 kg x 15 reps
    • 30 kg x 15 reps
    • 30 kg x 20 reps
    • 30 kg x 15 reps
    • 30 kg x 15 reps
    • 30 kg x 20 reps
  • Stiff Leg Barbell Good Morning
    • 15 kg x 15 reps
    • 15 kg x 15 reps
    • 15 kg x 15 reps
      • total workout time: 15min

 

 

SUNDAY – the First of February, 2015

What can I say… it felt great today + my legs are all sore from yesterday’s training. Only one week left until my 7-day break but this time my diet stays the same, I’ve got my treats whenever I want so I don’t need to make a pig out of myself any more 🙂

tgchan tracked Calves for 91 pts 1 Feb, 2015
  • Standing Barbell Calf Raise
    • 25 kg x 30 reps
    • 25 kg x 40 reps
    • 25 kg x 30 reps
    • 25 kg x 30 reps
    • 25 kg x 20 reps
    • 25 kg x 20 reps
    • 25 kg x 25 reps
      • total workout time: 8min

 

Week 3

MONDAY – the Second of February, 2015

It was good… but not as good as I would have liked. I think shoulders are my second favourite body part, right after chest. Even though I pushed myself to the limit, I still have a feeling that I could have done it better. Another thing that bothers me is the rear area of my deltoids which I feel does the most of the work. I’m doing Side Lateral Raises for reason… I want my shoulder to be wider! If I would like to work the back of my shoulders, I would have picked Bent-Over Rear Delt Raise exercise instead. I have tried to move my arms slightly in front of me and I think it worked a little.

Anyway, there are only 6 days left until my break and I already have a new training idea for the next month. Actually, I can’t wait to try it out!

tgchan tracked Deltoids for 351 pts 2 Feb, 2015
  • Dumbbell Side Lateral Raise
    • 5.5 kg x 22 reps
    • 5.5 kg x 15 reps
    • 5.5 kg x 15 reps
    • 5.5 kg x 13 reps
    • 5.5 kg x 13 reps
    • 5.5 kg x 12 reps
    • 5.5 kg x 13 reps
    • 5.5 kg x 10 reps
    • 5.5 kg x 10 reps
    • 5.5 kg x 10 reps
      • total workout time: 12min

 

 

TUESDAY – the Third of February, 2015

Good old push ups… I remember when I used to do thousands of them every day… imagine that (maybe this is the reason why my chest is lagging now). Today’s workout reminded me of them. I was also amazed, how good they have felt. I have mixed my sets with wide, normal and narrow stance but I think normal one was the most effective. It was really nice, I just wish my triceps and shoulders would have stayed out of it and let my chest do the job 🙂

tgchan tracked Chest for 429 pts 3 Feb, 2015
  • Push-Up
    • 30 reps
    • 20 reps
    • 15 reps
    • 15 reps
    • 13 reps
    • 13 reps
    • 10 reps
    • 13 reps
    • 10 reps
    • 9 reps
    • 10 reps
    • 15 reps
      • total workout time: 14min

 

WEDNESDAY – the Fourth of February, 2015

It’s funny because my lats were sore even before I have started my training today. It looks like my yesterday’s push-ups have worked not only my chest, shoulders, triceps but also lats and abs, which is quite amazing! As for today’s dumbbell rows, they were just average. I had a weird pain going on in my elbow joints, it felt like my forearms wanted to snap out of the the sockets. I have finished my workout with a clean conscience, we’ll see how my body will respond to it tomorrow.

tgchan tracked Lats for 599 pts 4 Feb, 2015
  • One-Arm Dumbbell Row
    • 15 kg x 23 reps
    • 15 kg x 12 reps
    • 15 kg x 13 reps
    • 15 kg x 11 reps
    • 15 kg x 13 reps
    • 15 kg x 10 reps
    • 15 kg x 10 reps
    • 15 kg x 10 reps
      • ( right arm )
  • One-Arm Dumbbell Row
    • 15 kg x 22 reps
    • 15 kg x 11 reps
    • 15 kg x 8 reps
    • 15 kg x 7 reps
    • 15 kg x 8 reps
    • 15 kg x 9 reps
    • 15 kg x 12 reps
    • 15 kg x 13 reps
      • ( left arm ) / total workout time: 20min

 

THURSDAY – the Fifth of February, 2015

Weak, would be the word to describe today’s training. Even though, I was pushing myself to failure, I couldn’t get any pump. I have started with Vince Gironda’s perfect curl which is great movement. I wasn’t quite happy with the feedback I was getting so I have added another exercise, normal ez bar curls with a heavier weight. Unfortunately the result was the same… I guess some of my muscles are just broken…

tgchan tracked Biceps for 153 pts 5 Feb, 2015
  • EZ-Bar Curl
    • 15 kg x 12 reps
    • 15 kg x 10 reps
    • 15 kg x 7 reps
    • 15 kg x 8 reps
    • 15 kg x 10 reps
    • 15 kg x 8 reps
    • 15 kg x 10 reps
      • ( Vince Gironda Perfect Barbell Curl )
  • EZ-Bar Curl
    • 25 kg x 6 reps
    • 25 kg x 5 reps
    • 25 kg x 4 reps
    • 25 kg x 4 reps
      • total workout time: 15min

 

FRIDAY – the Sixth of February, 2015

Great little workout! My shoulders were limiting me at first but once they have stretched, the only problem was ongoing triceps pump pain. I was pushing myself to the limit but the pain was unbearable. As a bonus I got my middle part of chest pumped as well! Go figure! The only thing I didn’t like was my fat belly rolling up while dipping 🙁

tgchan tracked Triceps for 234 pts 6 Feb, 2015
  • Bench Dips
    • 25 reps
    • 15 reps
    • 12 reps
    • 12 reps
    • 13 reps
    • 13 reps
    • 13 reps
    • 15 reps
    • 15 reps
    • 16 reps
      • total workout time: 11min

 

SATURDAY – the Seventh of February, 2015

What a shi*ty workout! My ass irritates me enormously because it’s so unbelievably sore! Lunges and split squats must be one of the most retarded exercises for quads! As a matter of fact they shouldn’t even be categorised as quadriceps exercises! I am so f*cking angry… The ongoing numb pain on my ass is so annoying… I literally stood up and punched my buttocks but it was futile… this thing is like a fortress!

tgchan tracked Legs + Lower Back for 681 pts 7 Feb, 2015
  • Barbell Bulgarian Split Squat
    • 25 kg x 8 reps
    • 25 kg x 11 reps
    • 25 kg x 10 reps
    • 25 kg x 10 reps
    • 25 kg x 10 reps
    • 25 kg x 10 reps
    • 25 kg x 10 reps
      • ( left leg )
  • Barbell Bulgarian Split Squat
    • 25 kg x 10 reps
    • 25 kg x 10 reps
    • 25 kg x 10 reps
    • 25 kg x 10 reps
    • 25 kg x 10 reps
    • 25 kg x 10 reps
    • 25 kg x 10 reps
      • ( right leg )
  • Stiff-Legged Barbell Deadlift
    • 25 kg x 10 reps
    • 25 kg x 10 reps
    • 25 kg x 10 reps
      • total workout time: 24min

 

SUNDAY – the Eight of February, 2015

That’s it… another month of training behind me. It was nice, a little bit annoying as you train 7 days a week but it’s very brief and easy to start, you know it’s only a couple of minutes before it’s over. I don’t think I will write down the next month, I don’t see much point in doing so… I will probably stay with the same system and try my newest idea- half reps/constant tension trainings.

tgchan tracked Calves for 67 pts 8 Feb, 2015
  • Standing Barbell Calf Raise
    • 25 kg x 40 reps
    • 25 kg x 30 reps
    • 25 kg x 30 reps
    • 25 kg x 30 reps
    • 25 kg x 30 reps
      • total workout time: 8min

Week 4 = BREAK(7 days)

3rd (final) week – ” Train 21 Rest 7 “

The 1st week: http://tgchan.pl/2014/12/22/1st-week-train-21-rest-7/ and

the 2nd week: http://tgchan.pl/2014/12/29/2nd-week-train-21-rest-7/

are already behind me… For the last 3rd week I will choose different exercises from the last pages of Steve Reeves’ book, which are his favourites. He gathered around 6-8 different exercises for each body part but I will have to pick only the ones I can do with my limited home equipment. I feel that I am standing in one place and not developing anymore… but every time I pick up SR book and look at his pictures, I am glad and happy that I have something in common with him and it is enough to continue what I have started two years ago…

 

 

 

MONDAY – the Fifth of January, 2015

Today’s workout was quite interesting and I hope it will stay like that for the rest of the week. I have picked a new set of different movements and the training felt fresh and exciting again. The “military press” gave me nice pump in my shoulders and I really felt them working. The two last exercises were quite ok too but I didn’t get the same feedback as with the first one.

 

tgchan tracked Deltoids for 416 pts 5 Jan, 2015
  • Two-Arm Kettlebell Swing
    • 7 kg x 20 reps
      • (The Warm-up / Dumbbell Swing Through)
  • Standing Military Press
    • 35 kg x 12 reps
    • 35 kg x 8 reps
    • 35 kg x 7 reps
  • Front Dumbbell Raise
    • 7 kg x 10 reps
    • 7 kg x 10 reps
    • 7 kg x 10 reps
  • Dumbbell Side Lateral Raise
    • 7 kg x 8 reps
    • 7 kg x 8 reps
    • 7 kg x 8 reps
      • total workout time: 18min

 

TUESDAY – the Sixth of January, 2015

Definitely not a good workout.. Hardly even felt my chest being worked out + I didn’t have much choices for the new exercises… A little pump going on in my chest afterwards saved it from a feeling of a total waste of time. Tomorrow also is not going to bring any newness in terms of different movements, since I can’t do anything more with the equipment I have.

 

tgchan tracked Chest for 431 pts 6 Jan, 2015
  • Two-Arm Kettlebell Swing
    • 7 kg x 20 reps
      • (The Warm-up / Dumbbell Swing Through)
  • Barbell Incline Bench Press
    • 35 kg x 12 reps
    • 35 kg x 12 reps
    • 35 kg x 12 reps
  • Incline Dumbbell Flyes
    • 10 kg x 12 reps
    • 10 kg x 12 reps
    • 10 kg x 12 reps
  • Incline Dumbbell Bench Press
    • 20 kg x 12 reps
    • 20 kg x 12 reps
    • 20 kg x 12 reps
      • total workout time: 23min

 

 

WEDNESDAY – the Seventh of January, 2015

That was a proper training and a plenty of rowing! I have really felt this one and I am more than sure it was enough to trigger the growth for my lats. I have created a little elevation from weight plates underneath my bench, this enabled me to execute amazing wide grip rowing without straining my lower back. I have tried it with dumbbells before but it wasn’t working too well…  wide plates were hitting the base of the bench. I am really glad that I have figured it out, it’s an amazing exercise for upper back that I can now add to my toolbox. I have not finished this routine yet and I am already thinking about something new after my incoming 7-day brake… it’s a good sign!

 

tgchan tracked Lats for 298 pts 7 Jan, 2015
  • Two-Arm Kettlebell Swing
    • 10 kg x 20 reps
      • (The Warm-up / Dumbbell Swing Through)
  • Bent Over Barbell Row
    • 25 kg x 12 reps
    • 25 kg x 12 reps
    • 25 kg x 12 reps
      • (to the hips)
  • Bent Over Barbell Row
    • 25 kg x 12 reps
    • 25 kg x 12 reps
    • 25 kg x 12 reps
      • (High bench barbell row to the chest)
  • One-Arm Dumbbell Row
    • 10 kg x 12 reps
    • 10 kg x 12 reps
    • 10 kg x 12 reps
      • total workout time: 21min

 

THURSDAY – the Eighth of January, 2015

It was a decent workout today, not bad nor good… just decent. Even with heavier weight, I didn’t have this good feeling about my muscles being worked out properly. I need to change something and I have few ideas already. I will probably switch to higher repetition range (12+ at least) and maybe change the tempo of movements to more dynamic one, still keeping the strict form. We’ll see in a week and few days.

 

tgchan tracked Biceps for 217 pts 8 Jan, 2015
  • Two-Arm Kettlebell Swing
    • 10 kg x 20 reps
      • (The Warm-up / Dumbbell Swing Through)
  • Hammer Dumbbell Curl
    • 10 kg x 12 reps
    • 10 kg x 10 reps
    • 10 kg x 8 reps
  • EZ-Bar Curl
    • 25 kg x 10 reps
    • 25 kg x 8 reps
    • 25 kg x 8 reps
  • Incline Dumbbell Curl
    • 5.2 kg x 12 reps
    • 5.2 kg x 12 reps
    • 5.2 kg x 12 reps
      • total workout time: 21min

 

FRIDAY – the Ninth of January, 2015

I really pushed myself to the limits with this one, hence the lower repetition range. I have started the first exercise with 25kg but after two reps I knew it is way too much, so I dropped to 20kg. There was almost no pump but I have felt my muscles do all they can to lift and support the weight. I could do more reps on the last movement but the pain was unbearable so I have stopped at 8 reps before my form got sloppy.

 

tgchan tracked Triceps for 142 pts 9 Jan, 2015
  • Two-Arm Kettlebell Swing
    • 10 kg x 20 reps
      • (The Warm-up / Dumbbell Swing Through)
  • Standing Overhead Barbell Triceps Extension
    • 20 kg x 10 reps
    • 20 kg x 8 reps
    • 20 kg x 8 reps
  • Dumbbell One-Arm Triceps Extension
    • 10 kg x 8 reps
    • 10 kg x 8 reps
    • 10 kg x 8 reps
      • (Dumbbell Cross-Faces))
  • Dumbbell 2-Arm Triceps Extension
    • 5.2 kg x 8 reps
    • 5.2 kg x 8 reps
    • 5.2 kg x 13 reps
      • (Incline Triceps Extension) / total workout time: 19min

 

 

SATURDAY – the Tenth of January, 2015

Whoa… what a workout… I really felt my legs with this one. I have tried front squats with 40kg but the EZ bar was really uncomfortable for my wrists so I had to replace it with back squats. I could easily go +10kg on these exercises but I wasn’t sure if the bar will hold up… not really sure of its quality. Hack squats were amazing, like always to be honest…  I just love how this exercise targets the quads.

I used to have aching lower back (still have sometimes if I sit all day long in front of a pc), mostly because of long hours in front of the pc or console and almost no exercises… Almost everyone in my family have a back problem… my grandmother, godfather, mother and now father… When I have started the Reg Park’s routine for the first time, I was well aware of my weak lower back. I have used to lift plenty of weights 3x a week (read more about one of my craziest workout routine here: http://tgchan.pl/2014/11/02/day-6-7-week-3-saturday-sunday-health-strength/) and every training I was starting with the weighted hyperextension. I believed and still do that this exercise will make my lumbar area tough as iron and it kind of did… last time I was doing them, I had 32.5kg bar on my neck. Stiff Legged Deadlift is nice too and it really works great at my home environment. I don’t mind Good Mornings but every time I do them, they remind me of Bruce Lee who has busted his spine doing it (read more here: http://en.wikipedia.org/wiki/Good-morning). Anyways I was really tired today when I have finished my training and quite satisfied with the outcome of it.

 

tgchan tracked Legs + Lower Back for 472 pts 10 Jan, 2015
  • Two-Arm Kettlebell Swing
    • 10 kg x 20 reps
      • (The Warm-up / Dumbbell Swing Through)
  • Front Barbell Squat
    • 40 kg x 8 reps
  • Barbell Squat
    • 40 kg x 12 reps
    • 40 kg x 12 reps
    • 40 kg x 12 reps
  • Hack Squat
    • 30 kg x 12 reps
    • 30 kg x 12 reps
    • 30 kg x 12 reps
  • Stiff-Legged Barbell Deadlift
    • 30 kg x 12 reps
    • 30 kg x 12 reps
    • 30 kg x 12 reps
      • total workout time: 23min

 

 

SUNDAY – the Eleventh of January, 2015

Nothing to write about + too busy eating everything that’s BAD! See you in a week!

 

tgchan tracked Calves for 192 pts 10 Jan, 2015
  • Two-Arm Kettlebell Swing
    • 10 kg x 20 reps
      • (The Warm-up / Dumbbell Swing Through)
  • Standing Dumbbell Calf Raise
    • 40 kg x 20 reps
    • 40 kg x 20 reps
    • 40 kg x 20 reps
    • 40 kg x 20 reps
    • 40 kg x 20 reps
      • total workout time: 9min

 

2nd week – ” Train 21 Rest 7 “

The 1st week: http://tgchan.pl/2014/12/22/1st-week-train-21-rest-7/   is already behind me, two more left until 7 day break. Not even one craving for trash food so far. I have no idea why is that but I stay strong and feel good. It looks like I have found my sweet spot for the amount of work I have to do. The exercises are ok and I am happy with most of them. The slow tempo of 2sec up and 3sec down is amazing… You have to really stay focused in order to keep yourself out of cheating though. Once you do it… it hurts like a motherf**ker but you know it works 🙂

I have already decided that I will change exercises for the last week (3rd). Vince Gironda mentioned that you shouldn’t repeat the same exercises more than twice (muscles getting used to). Even though I am doing something completely different, I still like the idea and it makes sense to me. Steve Reeves’ book has a nice chapter with his favorite exercises, I will pick something from there.

 

 

 MONDAY – the Twenty-ninth of December, 2014

 

tgchan tracked Deltoids for 288 pts 29 Dec, 2014
  • Two-Arm Kettlebell Swing
    • 5.2 kg x 20 reps
      • (The Warm-up / Dumbbell Swing Through)
  • Upright Barbell Row
    • 25 kg x 12 reps
    • 25 kg x 8 reps
    • 25 kg x 8 reps
  • Standing Barbell Press Behind Neck
    • 35 kg x 12 reps
    • 35 kg x 8 reps
    • 35 kg x 6 reps
      • (wide-grip)
  • Bent-Over Rear Delt Raise
    • 5.2 kg x 12 reps
    • 5.2 kg x 12 reps
    • 5.2 kg x 12 reps
      • total workout time: 16min

 

 

TUESDAY – the Thirtieth of December, 2014

Boy oh boy, I was so sleepy and without energy… but still no problem with executing and finishing my workout. It was a really good training but I have caught myself cheating on few reps by doing them faster than 2sec up and 3sec down. The chest feels sore today so the mission was successful.

 

tgchan tracked Chest for 396 pts 30 Dec, 2014
  • Two-Arm Kettlebell Swing
    • 5.2 kg x 20 reps
      • (The Warm-up / Dumbbell Swing Through)
  • Wide-Grip Barbell Bench Press
    • 40 kg x 12 reps
    • 40 kg x 12 reps
    • 40 kg x 10 reps
  • Incline Dumbbell Bench Press
    • 20 kg x 12 reps
    • 20 kg x 12 reps
    • 20 kg x 8 reps
      • (pronating grip)
  • Dumbbell Flyes
    • 10 kg x 12 reps
    • 10 kg x 12 reps
    • 10 kg x 12 reps
      • (thumbs-in) / total workout time: 24min

 

 

WEDNESDAY – the Thirty-first of December, 2014

I just love eating fruits after my training, I can almost feel my body absorbing all those vitamins and making me healthier and more powerful! Many people train and think they only build their muscles but it’s not true… Except for the body, you also develop your character, learn about your weakness, how determined you can be and much much more…

I believe that my training + eating smart like I do (most of the time ;p), makes my body incredibly resilient. I believe this + few mind secrets is the reason why I almost never get ill… and if I do catch a cold, it only last 3 days total!

It was a great workout and amazing feeling afterwards! I am slowly getting my motivation back. I would go back to gym now but you can only pay for the whole month and I can’t afford (neither would like) to waste 7 days…

 

tgchan tracked Lats for 277 pts 31 Dec, 2014
  • Two-Arm Kettlebell Swing
    • 5.2 kg x 20 reps
      • (The Warm-up / Dumbbell Swing Through)
  • Bent Over Barbell Row
    • 25 kg x 12 reps
    • 25 kg x 12 reps
    • 25 kg x 12 reps
      • (wide-grip)
  • One-Arm Dumbbell Row
    • 12 kg x 12 reps
    • 12 kg x 12 reps
    • 12 kg x 12 reps
  • Bent-Arm Dumbbell Pullover
    • 12 kg x 12 reps
    • 12 kg x 12 reps
    • 12 kg x 12 reps
      • total workout time: 21min

 

* ALL BEST IN 2015!!! * TO EVERYONE WHO IS READING THIS!

 

THURSDAY – the First of January, 2015

This one was truly painful… It hurt a lot but I didn’t let it go until I was unable to make another repetition in a perfect slow form. Even though it was an ok workout, I still have a feeling that I am missing something… I don’t know what happened but I have noticed that it is really hard for me to isolate and target muscles properly… It was much easier when I was starting out with the weights.

 

tgchan tracked Biceps for 201 pts 1 Jan, 2015
  • Two-Arm Kettlebell Swing
    • 7 kg x 20 reps
      • (The Warm-up / Dumbbell Swing Through)
  • EZ-Bar Curl
    • 20 kg x 12 reps
    • 20 kg x 10 reps
    • 20 kg x 9 reps
  • Incline Dumbbell Curl
    • 8.5 kg x 12 reps
    • 8.5 kg x 8 reps
    • 8.5 kg x 8 reps
  • Close-Grip EZ Bar Curl
    • 17.5 kg x 12 reps
    • 17.5 kg x 8 reps
    • 17.5 kg x 8 reps
      • total workout time: 21min

 

 

FRIDAY – the Second of January, 2015

GREAT! Painful, full of pump and fully satisfying workout. I may leave everything like it is for week 3 as it feels just great, we will see.

 

tgchan tracked Triceps for 156 pts 2 Jan, 2015
  • Two-Arm Kettlebell Swing
    • 8.5 kg x 20 reps
      • (The Warm-up / Dumbbell Swing Through)
  • Lying Barbell Triceps Extension
    • 17.5 kg x 12 reps
    • 17.5 kg x 12 reps
    • 17.5 kg x 8 reps
  • Dumbbell 2-Arm Triceps Extension
    • 15 kg x 12 reps
    • 15 kg x 10 reps
    • 15 kg x 9 reps
      • (Dumbbell French Press-Behind Neck)
  • Lying Dumbbell Tricep Extension
    • 5.2 kg x 8 reps
    • 5.2 kg x 8 reps
    • 5.2 kg x 8 reps
      • (Triceps Extensions Bench Press) / total workout time: 17min

 

 

 

SATURDAY – the Third of January, 2015

I really didn’t want to train today… I waited and waited and finally went do it just to have it done. Just like week before squats even with +10kg felt like joke, hack squats saved the day and stiff leg deadlift was ok too. I feel like I am getting fatter and fatter, even though I don’t eat much + zero sweets and other crap like that…

 

tgchan tracked Legs + Lower Back for 404 pts 3 Jan, 2015
  • Two-Arm Kettlebell Swing
    • 7 kg x 20 reps
      • (The Warm-up / Dumbbell Swing Through)
  • Barbell Squat
    • 35 kg x 12 reps
    • 35 kg x 12 reps
    • 35 kg x 12 reps
      • (Half Squat)
  • Hack Squat
    • 35 kg x 12 reps
    • 35 kg x 12 reps
    • 35 kg x 6 reps
  • Stiff-Legged Barbell Deadlift
    • 35 kg x 8 reps
    • 35 kg x 8 reps
    • 35 kg x 8 reps
      • total workout time: 18min

 

SUNDAY – the Fourth of January, 2015

I have added two more sets but even that didn’t do too much. I have also tried holding the bar behind my back and to be honest I haven’t felt any difference. I am slowly getting bored and demotivated (or maybe it’s just my depression)… I’m glad that I have only one more week until the break.

 

tgchan tracked Calves for 105 pts 3 Jan, 2015
  • Two-Arm Kettlebell Swing
    • 7 kg x 20 reps
      • (The Warm-up / Dumbbell Swing Through)
  • Standing Barbell Calf Raise
    • 35 kg x 20 reps
    • 35 kg x 20 reps
    • 35 kg x 20 reps
    • 35 kg x 20 reps
    • 35 kg x 20 reps
      • (held behind) / total workout time: 8min

1st week – ” Train 21 Rest 7 “

I will update all new workouts here and create a new post for the next week.

 

There were many great looking natural bodybuilders… but I think Steve Reeves was closest to my ideal. This is my 3rd or 4th time I am coming back to his training methods… not to the letter this time though.

I am not going to lie… Even after one week break, I still have trouble to find enthusiasm and motivation for training…  Plenty of smart and accurate conclusions have been written down in my last post: http://tgchan.pl/2014/12/15/0-training-no-diet-no-sets-no-reps-fail/  but still, I have failed to follow most of them…

I have been eating lots of worthless food during this past week and the most shocking thing for me was that I didn’t want to eat anything else… I mean why eat fruits, vegetables when you can eat nutella, cereals stuffed with sugar, chocolates and everything else that tastes a hundred times better…

Thanks to my training, I am already craving for some fruits while writing this. I feel that my body needs it and I want to do everything that I can to nourish it properly. The funny thing is that when I eat healthy like that, I can’t stand anything that is not… it’s like a poison to me (even though it was the only thing I was eating yesterday).

Anyways I am keeping my diet simple:

Vegetables and fruits = are my source of vitamins

Fat = is my source of energy

Proteins = well… everyone knows why do we need them right?

 

I have created a new routine based on my  gathered knowledge from people like: Steve Reeves, Vince Gironda and Scooby1961.

 

Vince Gironda had a routine he called “Train 21 Rest 7” in which you would workout for 21 straight days and then rest for 7 days. The idea was to tax the muscles intensely followed by the time necessary to permit them to recuperate.

I have based my new idea on this program but I have changed it fundamentally. I will be using Steve Reeves sets of exercises with Scooby’s recommendation of training each muscle once a week.

I have figured it out, it should be good for my current mood and motivation. Today I have done my first session and I was really happy with it. I won’t be able to do all exercises at my home though, it makes me a little sad. I will update all new workouts here and create a new post for the next week.
All exercises are done in strict form manner with 3sec down and 2sec up cadence (30-45sec rest between sets).

 

MONDAY – the Twenty-second of December, 2014

tgchan tracked Deltoids for 295 pts 22 Dec, 2014
  • Two-Arm Kettlebell Swing
    • 5.2 kg x 20 reps
      • The Warm-up / Dumbbell Swing Through
  • Upright Barbell Row
    • 25 kg x 12 reps
    • 25 kg x 8 reps
    • 25 kg x 12 reps
  • Standing Barbell Press Behind Neck
    • 35 kg x 12 reps
    • 35 kg x 10 reps
    • 35 kg x 8 reps
      • (wide-grip)
  • Bent-Over Rear Delt Raise
    • 5.2 kg x 12 reps
    • 5.2 kg x 12 reps
    • 5.2 kg x 12 reps
      • total workout time: 16minutes

 

TUESDAY – the Twenty-third of December, 2014

I am pretty happy with this and yesterday’s workout so far, I could do every exercise with my limited equipment at home. Today, I was having a little pump going on in my chest (even though my shoulders were giving up first…)  The great thing is that by the time I get really tired, the workout is already over. I am not pushing myself over my limits, doing crazy amounts of reps, sets or both… The slow tempo of 3sec down and 2 sec up, really does its magic. No problem with diet and craving for trash food is almost non-existent.

tgchan tracked Chest for 387 pts 23 Dec, 2014
  • Two-Arm Kettlebell Swing
    • 5.2 kg x 20 reps
      • (The Warm-up / Dumbbell Swing Through)
  • Wide-Grip Barbell Bench Press
    • 35 kg x 12 reps
    • 35 kg x 12 reps
    • 35 kg x 12 reps
  • Incline Dumbbell Bench Press
    • 20 kg x 12 reps
    • 20 kg x 10 reps
    • 20 kg x 8 reps
      • (pronating grip)
  • Dumbbell Flyes
    • 12 kg x 8 reps
    • 12 kg x 8 reps
    • 12 kg x 8 reps
      • (thumbs-in) / total workout time: 21min

 

WEDNESDAY – the Twenty-fourth of December, 2014

I have definitely felt this one! + my chest is so sore after yesterday that every time it hurts, I smile because it feels so great! You should really try it out and slow down your tempo to 3sec down and 2sec up. I honestly enjoy the workouts so far, even though I had to replace two exercises today, because of limited equipment. Oh and by the way…

*MERRY CHRISTMAS* TO EVERYONE WHO IS READING THIS!

 

 

tgchan tracked Lats for 277 pts 24 Dec, 2014
  • Two-Arm Kettlebell Swing
    • 5.2 kg x 20 reps
      • (The Warm-up / Dumbbell Swing Through)
  • Bent Over Barbell Row
    • 25 kg x 12 reps
    • 25 kg x 8 reps
    • 25 kg x 10 reps
      • (wide-grip)
  • One-Arm Dumbbell Row
    • 12 kg x 12 reps
    • 12 kg x 12 reps
    • 12 kg x 12 reps
  • Bent-Arm Dumbbell Pullover
    • 17 kg x 12 reps
    • 17 kg x 12 reps
    • 17 kg x 10 reps
      • total workout time: 23min

 

THURSDAY – the Twenty-fifth of December, 2014

Even after whole day, tired and without much energy, I still have no problem with getting my training done. I know it will be brief and not gruelling which increase the positive attitude towards the training (very important thing). Both, Vince Gironda and Steve Reeves often mentioned the importance of muscle-mind connection. In my opinion, if you can’t flex a particular muscle while just standing relaxed, you still haven’t developed the proper link between these two. I have always found flexing my thighs really easy and I felt like I have a full control over them (rapid & energetic movements). On the other hand, I have always had problem with moving my chest muscles. This simple observation over my body confirmed their theory and explained why do my legs are so responsive and why do I barely feel my chest being worked out. Vince Gironda was writing something about holding muscle in contract position for 8sec on every rep, to develop this magical link between mind and muscle. Even though I have saved this knowledge for future, I already know that it works… By slowing down to 3sec down and 2sec up, I already feel my muscle-mind connection is getting better. I used to train like that before, when I have first started with Steve Reeves routine. The problem was that his routine was a 3x a week full body training(2h+, each session) and I was doing it just fine… but after a while you were just not able to keep focused like I am now.

 

tgchan tracked Biceps for 198 pts 25 Dec, 2014
  • Two-Arm Kettlebell Swing
    • 5.2 kg x 20 reps
      • (The Warm-up / Dumbbell Swing Through)
  • EZ-Bar Curl
    • 20 kg x 12 reps
    • 20 kg x 8 reps
    • 20 kg x 8 reps
  • Incline Dumbbell Curl
    • 8.5 kg x 8 reps
    • 8.5 kg x 8 reps
    • 8.5 kg x 8 reps
  • Close-Grip EZ Bar Curl
    • 15 kg x 12 reps
    • 15 kg x 10 reps
    • 15 kg x 8 reps
      • total workout time: 22min

 

 

FRIDAY – the Twenty-sixth of December, 2014

It’s a bit annoying knowing that you don’t have even one day free, but the training last only a moment so it is not a big deal. Most people keep their diet because of a training. In my case it might be quite the opposite… I think I train to keep my diet, I just simply don’t want to treat my body like a trash dumpster and the training greatly helps with it.

 

tgchan tracked Triceps for 153 pts 26 Dec, 2014
  • Two-Arm Kettlebell Swing
    • 5.2 kg x 20 reps
      • (The Warm-up / Dumbbell Swing Through)
  • Lying Barbell Triceps Extension
    • 15 kg x 12 reps
    • 15 kg x 10 reps
    • 15 kg x 8 reps
  • Dumbbell 2-Arm Triceps Extension
    • 17 kg x 12 reps
    • 17 kg x 8 reps
    • 17 kg x 8 reps
      • (Dumbbell French Press-Behind Neck)
  • Lying Dumbbell Triceps Extension
    • 5.2 kg x 8 reps
    • 5.2 kg x 8 reps
    • 5.2 kg x 8 reps
      • (Triceps Extensions Bench Press) / total workout time: 21min

 

SATURDAY – the Twenty-seventh of December, 2014

I don’t know what to think about this workout… Half Squat with 25kg was a joke, I should have put at least 35kg… I have felt a little pump and burning on last set though. Hack Squat felt quite ok and the slow tempo really made it count. I had to merge my Legs + Lower Back training because I had no other way of training my hamstrings and Good Morning exercise works both. I was pretty tired at the end of the session, next week I will try to go with 35kg. Though, even 25 was enough for a decent pump.

 

tgchan tracked Legs + Lower Back for 288 pts 27 Dec, 2014
  • Two-Arm Kettlebell Swing
    • 5.2 kg x 20 reps
      • (The Warm-up / Dumbbell Swing Through)
  • Barbell Squat
    • 25 kg x 12 reps
    • 25 kg x 12 reps
    • 25 kg x 12 reps
      • (Half Squat)
  • Hack Squat
    • 25 kg x 12 reps
    • 25 kg x 10 reps
    • 25 kg x 10 reps
  • Stiff Leg Barbell Good Morning
    • 25 kg x 10 reps
    • 25 kg x 9 reps
    • 25 kg x 8 reps
      • total workout time: 21min

 

 

SUNDAY – the Twenty-eight of December, 2014

Well what can I say… it was tremendously long and hard workout 🙂

Two more weeks left and then 7 days break. I will probably do exactly the same thing, maybe add some more weight here and there. Except for that, same stuff for upcoming week.

 

tgchan tracked Calves for 36 pts 28 Dec, 2014
  • Standing Barbell Calf Raise
    • 25 kg x 20 reps
    • 25 kg x 20 reps
    • 25 kg x 20 reps
      • total workout time: 8min

5th training – Wednesday – Testing a new program based on Vince Gironda’s ideology

the twenty-sixth of November, 2014

After a half of the first set, I knew that I am not going to make it… The weight was too heavy for that amount of work with such short rest in between sets… I didn’t want to lower the number of sets, neither the weight… so I pushed myself over my limits. I had to compromise the 15sec rest in between sets though… but still, I kept it very short. Unfortunately after the squats my body was so tired that there was no way I could do another exercise with 21 repetition range… My lower back was already worn out, so doing another 8 sets of 21 reps would be a suicide…

I can’t really tell if I am happy with this workout or not… I didn’t enjoy it at all, it was more like a torture… Gasping for breath in pain, knowing that you have so many more sets left to do.. Damn… let’s just not write about it anymore…

On the other hand, I am extremely happy with my Monday workout. The day after the training I had one of the best feedback, I have ever had… My upper back was so sore that I couldn’t believe it! No gym machines, pull-ups, pull-downs etc… none of them gave me such a great and well detailed muscle soreness, I felt every muscle move around my spine… AMAZING! Biceps and triceps were sore but nothing extraordinary…

 

Legs

Training log:

tgchan tracked Legs for 864 pts 26 Nov, 2014
  • Front Barbell Squat
    • 25 kg x 21 reps
    • 25 kg x 21 reps
    • 25 kg x 21 reps
    • 25 kg x 21 reps
    • 25 kg x 21 reps
    • 25 kg x 21 reps
    • 25 kg x 21 reps
    • 25 kg x 21 reps
  • Stiff-Legged Barbell Deadlift
    • 25 kg x 8 reps
    • 25 kg x 8 reps
    • 25 kg x 8 reps
    • 25 kg x 8 reps
    • 25 kg x 8 reps
    • 25 kg x 8 reps
    • 25 kg x 8 reps
    • 25 kg x 8 reps
  • Barbell Seated Calf Raise
    • 25 kg x 21 reps
    • 25 kg x 21 reps
    • 25 kg x 21 reps
    • 25 kg x 21 reps
    • 25 kg x 21 reps
    • 25 kg x 21 reps
    • 25 kg x 21 reps
    • 25 kg x 21 reps
      • total workout time: 43minutes

To be honest… I don’t think I will have any feedback tomorrow…  It just didn’t feel right this time… Hopefully I am wrong….

I believe that if you are not sore the next day after a workout, you did something wrong.

 

 

” Mighty legs ” by tgchan ( Fujifilm X100 BLACK Limited Edition )

” Those pink creatures must have one of the most muscular legs I have ever seen in my entire life, period! I am not even sure, if it’s entirely natural… Could it be? If so… what is their secret to develop such mighty and strong legs!?

I am not sure… I think they might be using some kind of steroids… ”

 

http://tgchan.artistwebsites.com/featured/mighty-legs-tgchan.html

Photography Prints

2nd training – Wednesday – Testing a new program based on Vince Gironda’s ideology

the nineteenth of November, 2014

Even with a super light weights, I have managed to tire my legs quite properly, they were shaking when I was walking on stairs afterwards. Sissy squat is an amazing exercise which can be done with or without any equipment at all and still… totally KILL your legs!  The only thing I don’t like about it, is that it might be hard on your knees.

I have had some minor knee injury in past; I was running on a hard surface in bad shoes and even when I have started feeling the pain, I kept running for a few more kilometers… Now that wasn’t smart at all and it didn’t do me any good either… What is even more retarded I did the exactly same thing, next week and the week after it, not letting minor pain to stop me… IF IT HURTS = YOU STOP you retard! Anyways, I was squatting and dead-lifting 100kg for reps a year later and had not any major problems (my knees hurt quite a lot when I was learning how to squat at the beginning, but they gave me no problems later on).

Wait… what was my point? Oh yea… I had a little pain going on in my right knee after a few sets, nothing strong but still… it didn’t let me enjoy the exercise the way I would like to… (lesson never learnt lol? stop when it hurts…) I hope it will fade away with time, I haven’t done sissy squats for some time. The instructional video by the legend himself! at the end of the post.

 

Legs

Training log:

tgchan tracked Workout for 232 pts 19 Nov, 2014
  • Sissy Squat
    • 8 reps | weighted | 10 kg
    • 8 reps | weighted | 10 kg
    • 8 reps | weighted | 10 kg
    • 8 reps | weighted | 10 kg
    • 8 reps | weighted | 10 kg
    • 8 reps | weighted | 10 kg
    • 8 reps | weighted | 10 kg
    • 8 reps | weighted | 10 kg
  • Stiff Leg Barbell Good Morning
    • 15 kg x 8 reps
    • 15 kg x 8 reps
    • 15 kg x 8 reps
    • 15 kg x 8 reps
    • 15 kg x 8 reps
    • 15 kg x 8 reps
    • 15 kg x 8 reps
    • 15 kg x 8 reps
  • Standing Barbell Calf Raise
    • 15 kg x 8 reps
    • 15 kg x 8 reps
    • 15 kg x 8 reps
    • 15 kg x 8 reps
    • 15 kg x 8 reps
    • 15 kg x 8 reps
    • 15 kg x 8 reps
    • 15 kg x 8 reps
      • total workout time: 28min

Day 3: Week 4 – Wednesday. HEALTH & STRENGTH

the fifth of November, 2014

So… Scooby1961 has not included a leg workout for the last week in his S61XL program. At first I wanted to make it a day off but I have changed my mind and made my own little “maintenance” workout.

Legs

Training log:

tgchan tracked Workout for 1,092 pts 5 Nov, 2014
  • Front Barbell Squat
    • 35 kg x 10 reps
    • 35 kg x 10 reps
    • 35 kg x 10 reps
    • 35 kg x 10 reps
    • 35 kg x 10 reps
  • Stiff-Legged Barbell Deadlift
    • 35 kg x 10 reps
    • 35 kg x 10 reps
    • 35 kg x 10 reps
    • 35 kg x 10 reps
    • 35 kg x 10 reps
  • Standing Barbell Calf Raise
    • 35 kg x 20 reps
    • 35 kg x 20 reps
    • 35 kg x 20 reps
    • 35 kg x 20 reps
    • 35 kg x 20 reps
  • Barbell Squat
    • 35 kg x 10 reps
    • 35 kg x 10 reps
    • 35 kg x 10 reps
    • 35 kg x 20 reps
  • Stiff-Legged Barbell Deadlift
    • 35 kg x 10 reps
    • 35 kg x 10 reps
    • 35 kg x 10 reps
    • 35 kg x 20 reps
  • Standing Barbell Calf Raise
    • 35 kg x 20 reps
    • 35 kg x 20 reps
    • 35 kg x 20 reps
    • 35 kg x 40 reps
    • total workout time: 30 minutes

 

total workout time: 30 minutes

Meals:

wet = weighed after preparing, cooking, broiling etc.

dry = weighed before preparing, cooking, broiling etc.

raw = self-explanatory

~ = more or less

 

 I am trying to eat approximately every 3h

 

1. 3x soft boiled eggs, banana

<—– TRAINING

2. 114g of cooked chicken breast(wet), big piece of apple millet cake

3. ~200g of cooked chicken breast(wet) in tomato sauce, 100g of boiled green lentils(wet)

4. 104g of cooked chicken breast(wet), piece of apple millet cake

5. 125g of cottage cheese + teaspoon of honey

+ some snacks in between meals: pear, apple, cheese

Day 3: Week 3 – Monday. HEALTH & STRENGTH

the twenty-ninth of October, 2014

I hated it. I wanted to drop the weights and say FUCK THIS out loud. Lunges totally don’t work for me… + I felt a lot of strain on my knees… fuck this… The whole workout felt more like a cardio than actual weightlifting…

I really miss heavy front squats and dead-lifts… fuck those pussy ass motherfucking lunges! This is a good exercise for CUNTS!

I might get back to the gym sooner than I thought…

 

Legs

Training log:

Exercise Number sets Number reps Tempo
lunges 3 44kg x6 each leg 2s up 2s dn
stiff legged dead lifts 3 42.5kg x6 2s up 2s dn
Front Squats With Two Dumbbells 3 44kg x10 2s up 2s dn
weighted calf raises 3 42kg x20 2s up 2s dn
Good Mornings 3 30kg x5 2s up 2s dn
Exercise Number sets Number reps Tempo
lunges 3 24kg x15 each leg 2s up 2s dn
stiff legged dead lifts 3 25kg x15 2s up 2s dn
Front Squats With Two Dumbbells 3 24kg x15 2s up 2s dn
weighted calf raises 3 24kg x30 2s up 2s dn
Good Mornings 3 15kg x15 2s up 2s dn

Total workout time: 1h 10 minutes

Meals:

wet = weighed after preparing, cooking, broiling etc.

dry = weighed before preparing, cooking, broiling etc.

raw = self-explanatory

~ = more or less

 

 I am trying to eat approximately every 3h

 

1. 3x scrambled eggs, banana

<—– TRAINING

2. protein powder + two spoons of gelatin

3. 160g of cooked beef(wet) + 102g of boiled pearl barley(wet)

4. 100g of raw beef (Steak tartare) + 2 pieces of whole grain crispbread

5. 100g of raw beef (Steak tartare) + 2 pieces of whole grain crispbread

6. 125g of cottage cheese + teaspoon of honey

+ some snacks in between meals: apple,