[Lard-ass]

aug 23, just some light shadowboxing and speedball-work 40 minutes.

my back and neck feels fine now, so off to gym tomorrow. No Muay thai yet, afraid of the clinching will fuck up my neck.

NOTE: BW down to 75 kg (165lb). I´ve reach my goal of loosing 10 kg of fat since september last year. Have lost it slowly and have been able to gain a little strenght during these months. Being injured now and then have slowed down my progress, but Im ready now to start lifting for real... Dont wanna gain a lot of weight though, just wanna gain pure muscles, no fat, wanna be light, fast and have good cardio.

[Lard-ass]

AUG 24 Back to lifting again. yippie!

Squat day

80 (kg) x 10
80 x 12 (Went totally out on this set) (NEW PB)
90 x 3 Felt easy but no energy left to rep...

legextension (quadriceps)
70 x 8
70 x 8
70 x 8

Calfraises (cable)
100 x 8
100 x 7
90 x 8
90 x 7
90 x 6

No full contact twist due to backinjury, dont wanna risk anything. The squatting was dangerous enough for the back, feel tired in the upperback but beside that, feeling fine.


NOTE: despite being injured last couple of weeks, running a lot and loosing weight, I still did PB which surprised me. Think the deadlifting starts to help up my squat. feeling a lot stronger in lower back and core muscles...No problem to adjust if I starting to loose balance during the squat.

[Lard-ass]

Aug 26 Back day

Bent over barbell row
50 x 10
60 x 10
60 x 9

Back parallell to the floor, standing absolutely still, no cheating or gaining momentum with my lower back as many others in my gym does.

Romanian deadlift
90 x 9
90 x 8
80 x 13

Doing RDL without pins, going slow, hamstrings sore like hell 2 days after...

Chins
Bw x 12
Bw x 10

Barbell curl
40 x 8
40 x 8

And some forearm work, grippers asf.

NOTE: No deadlift today. My legs and lower back was so sore and stiff after squatting earlier this week so I couldnt get down in deadlift position and arching my back in the right way.

[Lard-ass]

Aug 28 Press day (Chest, triceps, shoulders)

Standing shoulder press (barbell in front of face)

50 x 9
50 x 7
going easy, this lift is what caused the back & neck injury 3 weeks ago cause I went to heavy and started leaning back just to get those extra reps, think I´ll stick with higher reps to avoid future injuries.

Dumbell sideraise
12.5 x 7
12.5 x 8

Dips
20 x 8
50 x 6
40 x 6

Skullcrushers (ez-barbell)
40 x 9
50 x 7

NOTE: felt some pain in chest during dips due to too wide grip. So no chest training today.
Feeling great and energetic all day, but no good results today.

[Lard-ass]

Aug 31 Back day
Just 5 days since last backtraining but Im switching up my schedule so I gotta get in phase, so this week will be 5 day cycle...


Deadlift warmup 60, 90, 90. 120.

140 x 3
140 x 3

Lost some strenght since my back injury.

Bentover barbell row

60 x 9
60 x 8
60 x 8

Chins (palms away)
Bw x 12

Conc curl (biceps)
12,5 x 13
12,5 x 10

and some forearm work. Grippers 150 kg x 26 rep

NOTE: getting shitty results despite feeling energetic and eating all day long. Startind today I cut down the sets and see what happens. And my workouts are kinda long 1.5-2 hours, cause I rest 4 min between every set. And stretch a lot. Maybe shorter restperiods are better?

New Training schedule:

Mon - muay thai
Tue - rest
Wed - pullday
Thu - running
Fri - Pushday
Sat - rest
Sun - squatday

[Lard-ass]

sept 1

Running on threadmill 1 hour

My legs are killing me. Cardio can take it but not my legs
Feeling like shit and worn out.

[Lard-ass]

Took a day off. feeling like shit.

At it again sept 3 Push day

Standing oh press barbell
Warmup 20, 20, 40

50 x 10
50 x 8

Dumbell sideraises
12,5 x 9
12,5 x 7
10 x 10

Skullcrushers (ez barbell)
40 x 15 (easy)
50 x 8
50 x 7

Tricepspulldown w rope
75 x 6
80 x 6

NOTE: No chest workout (and no dips either) pulled my pec last week doing dips. Dont wanna risk anything

[Lard-ass]

Sept 4 Squat day

20, 20, 50, 50 (warmup)
80 x 3
90 x 10 (went all out) New pb by 4 reps!
90 x 5

Legextension (quadriceps)
60 x 10
70 x 8

Full contact twists
20, 30, 35 x 10

Sitting calfraises

35 x 10
45 x 10
50 x 8
50 x 9

[Lard-ass]

From now on I gonna try to do less set. Today it strikes me that I´ve never tried reducing sets, I always trained a lot of sets. So Im gonna cut sets and going harder each set. I´ve noticed from my experience that the best way to gain strenght is to go nuts on each set. So Im gonna go all out on every set, with fewer set. And to prevent me from overtraining Im gonna periodisize/use different compound exercises in cycles.
I´ve also noticed that after doing a crazy set of especially squat and deadlift, Im all shaky and gased out, that single set seems to be all that I need.

So pull day reduced to
Deadlift /sumodeadlift 2 set
Barbell row 3 set
Chins 1 set
Romanian dl 2 set (which targets the hamstrings, not the back)

+ isolation exercise bicep and forearm

Push day

OHP barbell 2 set
Dips 2 set
Dumbell press or bench press 2 set (when Im able to do those again)
+ isolation

Squat/front squat 2 set
Quad isolation 2 set
Calf 4 set

And Im gonna start doing higher reps on the deadlift, since my teqnique still suck, I keep bringing up my hips too fast when Im lifting heavy. So I´d rather do sets of 8 reps. I´ve also decided to cycle deadlift with sumodeadlift and cycle the squat with front squat. All this to avoid overtraning and keeping the body gessing whats going to happen. My thaught is that its most important to cycle the big exercises.

Lets see if this works!

[Lard-ass]

September 7 - back day

Deadlift
Warmup 50, 50, 80, 120

140 x 6 (bad form on the last rep) +3 reps since last week.

Barbell row

65 x 10
65 x 8
65 x 8

weighted chins
5 x 8

Romanian deadlift
90 x 10
90 x 10

Curls Ez-barbell
40 x 10
40 x 10

NOTE: down with the hipflexors in the deadlift! push my hips forward in the lift. Down with thae stomach towards the floor. My sticky point seems to be in the starting position in the deadlift, then my hips goes up.
About squat: back with the knees!!!! shins perpendicular to the floor.



September 8 - running

Interval uphill running 25 minutes.
outside of my knee hurts, so no long disance running...






9 september - push day

decline barbell press
warmup 10, 20, 20
30 x 8
35 x 14 (easy, gased out over 10 reps)
35 x 9 (still gased out since last set)

ohp barbell
50 x 9
50 x 6

Dumbellraises
12,5 x 7
10 x 10

Skullcrushers EZ
50 x 9
60 x 8!

Tricep rope pull
70 x 7
70 x 5

NOTE: First chest push since april! Still a little torn in the pec, so starting out slowly. 35kg felt real easy! Im bad at repping over 10 so next time I´ll go with 40 kg, slowly working myself up to 45 kg, then hopefully hit 50 for 8 reps.
Too bad Im not as strong in everything as in my triceps. Having strong triceps is good, never any problem with locking out all kinds of presses, dips, ohp, bench.