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great work man! going fast is brutal but fun occasionally, hah.

Back on rack on Monday hopefully, cheers! 

LOL not!!!

25 July 2018

Bodyweight@session : ~83,5kg
Soreness : none
Injuries/aches : none

BENCH PRESS:
10@20kg
10@40kg
10@50kg
10@60kg
6@65kg
15@50kg

INCLINE BENCH DB FLY:
4x12@10kg each hand

BICEPS BB CURL:
10@20kg
10@30kg
10@35kg ( that has to be a PR )
7@40kg 
15@30kg

DB HUMMER CURL:
4x12 each hand @ 10kg

So i haven't lifted and run for 10 days again. And Saturday im off for 3 weeks. Decided to just go bb style for the remaining four days, then see what i can save during holidays, maybe some runs and some swimming and some BW stuff.

27 July 2018

Went for a superslow run for a good bloodflow recovery session. Wanted to do 10km to break lifetime PRs of distance and duration.
Legs and lungs were ok for it but upperbody wasn't. Everything was sore, even abs, and they all hurt with each stride.
Sucked it up, kept the 7m30s km pace that i had as target , did 6km in 45 minutes and called it a day.

Back! Recap of the last 3,5 weeks:
No athletic activity at all besides daily ( recreational ultra lazy ) swimming and almost daily ~1h walking ( lazy , wandering around, pretty often while smoking ).
Tons of alcohol and cigars, no nutrition plan at all, eating whatever i feel like.
Ahhhh, nice, id take another 20 days of that right away lol.

Trying to decide what to do this year. Not feeling like trying something new, wil most probably do the same old split i always do: 3 days gym, 1 basketball, hopefully another 2 running.
Focus will be running, better lose a weights day than a running day.
For weights i tend towards 3x5 ( steady weight, not ramp-up ) + 15-20 reps finishers. So sth like starting strength i guess.
Short term running goals : get back to sub-30m 5K , achieve 10K ( in whatever time ).
Long term running goals : 25m 5K , 60m 10K ,  achieve half marathon ( in whatever time ).
Weight room goals : At least tie lifetime squat PR ( 120kg ) , break all other PRs ( bench, ohp , weighted pull/chinups  ) , clean(ish) bulk to 90kg BW.

Back! Recap of the last 3,5 weeks:
No athletic activity at all besides daily ( recreational ultra lazy ) swimming and almost daily ~1h walking ( lazy , wandering around, pretty often while smoking ).
Tons of alcohol and cigars, no nutrition plan at all, eating whatever i feel like.
Ahhhh, nice, id take another 20 days of that right away lol.

Trying to decide what to do this year. Not feeling like trying something new, wil most probably do the same old split i always do: 3 days gym, 1 basketball, hopefully another 2 running.
Focus will be running, better lose a weights day than a running day.
For weights i tend towards 3x5 ( steady weight, not ramp-up ) + 15-20 reps finishers. So sth like starting strength i guess.
Short term running goals : get back to sub-30m 5K , achieve 10K ( in whatever time ).
Long term running goals : 25m 5K , 60m 10K ,  achieve half marathon ( in whatever time ).
Weight room goals : At least tie lifetime squat PR ( 120kg ) , break all other PRs ( bench, ohp , weighted pull/chinups  ) , clean(ish) bulk to 90kg BW.

welcome back ;d

i like the running goals.

Already sore all over the next morning that i am logging this, uh oh, this is gonna be a hard DOMS weekend!!!

eek. DOMS sucks.

27 August 2018

Bodyweight@session : ???
Soreness : hamstrings very much, glutes and lats medium, shoulders minor.
Injuries/aches : none

Was torn between going to the gym or running. Mondays are supposed to be gym but:
1) Hamstrings were too sore to allow a good (planned) squat workout.
2) I said:

Focus will be running, better lose a weights day than a running day.

So went for a run.
5.5km at a comfortable ( neither slow nor pushing, just comfortable ) pace , which landed on 7mins/km. Not bad at all, as a time and as a feel, considering the 1 month off and the DOMS.
Then 500m cool-down walk.

Total : 6km in 42'46''

30 August 2018

Bodyweight@session : ???
Soreness : some mild here and there, like everywhere but mild, id call it systemic DOMS lol
Injuries/aches : none

1½ hours full court basketball.
WRECKED , absolutely wrecked!!! No subs so it was 90 minutes nonstop after what, 3 months?
Endurance was bad, but not as bad as i expected. Strength was good, speed was ok. But body was not ready for that. Now ( next day ) it feels like i was run over by a truck or sth.
Oh well, ballers gotta ball!   

hah. man you must feel wrecked. DOMS on DOMS.

Lol yes it is getting ridiculous. Whenever i am about to adapt to sth, i add sth else. Squats, then RDLs, then running, then bball, now lunges. I am in a mild pain DOMS for 10 days straight now but im just sucking it up. Hopefully (normally) it ends this week.

---

1 September 2018

Bodyweight@session : ~85,5kg , fake , freshly-and-well fed
Soreness : no specific doms, just this bball 'systemic' doms, every muscle semi-sore-semi-numb, you know
Injuries/aches : none

RDL:
8@65kg ( +5 kg )
8@65kg ( +5 kg )
8@65kg ( +5 kg )
-Ultra solid. Kinda too easy but will stick with this at everything, stay low at weights and progress keeping ultra solid form.

DB LUNGES:
8 each leg @ 12 kg DB each hand
8 each leg @ 12 kg DB each hand
8 each leg @ 12 kg DB each hand
-Ultra solid here too, ROM, descent control, posture, everything. 2 days later , butt = WRECKED!!!

BB OHP:
5@37,5kg ( +2,5 kg )
5@37,5kg ( +2,5 kg )
5@37,5kg ( +2,5 kg )
15@30kg ( +3 reps )
-Strong!

DEAD HANG CHINUPS:
5@BW+5kg
5@BW+5kg
5@BW+5kg
9@BW
-Very nice here too, notably good descent control at weighted sets.