Lulz

So damn hectic in school atm, got like one 600 page book i need to read and do a presentation about 'til next tuesday and I haven't even lent the book yet. AND, that's just the tip of the iceberg. FML. I'll start doing schoolshit tomorrow, np. Only a couple of weeks left before xmas break, feels good. Decided to keep the jacket, it's pretty much perfect fit at the moment, hopefully I won't grow that much in the next year, either way, it's a win-win even if I do :)

Xd

Got my new duffel today which was awesome apart from the fact that apparently the size L in France is more like size S everywhere else so, yeah, it's a bit small. Guess I'll have to return it together with an angry note that says "WHERE THE FUCK ARE THE TWO PAIRS OF JEANS I ALSO ORDERED?" Other than that, life's good, got my hair cut today aswell, feels good man. Maybe a couple of beers tonight, maybe even more than that, most likely just a couple though, the gentleman I am. :) In other news, Boardwalk Empire the tv show is really awesome, but Dexter has been a huge letdown so far this season. Hope it gets better!

(party)

Time goes so damn fast when you have proper weekdayroutines. I mean, it's almost fucking christmas again. In other news; feels like I'm having a bit of a flat period in the gym when it comes to progress. It could be because i was sick for like 4 days or so just last week. My cousin bought a gym membership to the same gym as me, awesome. Maybe I'll get some company now and then. There's some megaparty tomorrow and I'm invited but I'm not sure whether I can be arsed to go. I'm pretty low on money and I'm really not feeling like party party, just wanna focus on school and gym.

BOOOYA

Another progress pic for my own archives.

Hello

Been a while, once again. Been pretty hectic schoolwise and stuff so haven't had time to write. Everything's good, going to tornio for new year since my grandma has her 90 year birthday the 9th january and she's having somekind of party :) Since I usually fly there, or well to Luleå and then a friend picks me up. I now decided to check what the train would cost with student discount. So, flight would cost 1000kr one-way with student discount and train costs *drums* 150kr one-way, omg. So, train it is. Too bad the trip is like 1500 km and 20 hours but np, I'll just take some stilnocts with me and sleep the whole trip.

Choices

The options today are as follows: chill, gym, chill at home some more OR drink like there's no tomorrow. Haven't done the latter option in a long time so it's kind of tempting. My flu is tipping the scales towards the latter options as well, since workout and flu isn't a very healthy combination. Not that alcohol is either. :) Overclocked my new CPU also, 3851mhz and the temperatures are still very low, awesome. Noctuas coolers seems to be worth the money.

Some Some Some

Hi hi hi, haven't updated this shit in a while so here goes. Ordered a new desktop computer, around 1200 euros including 24" monitor, should be here tomorrow. Gym going well, school going well, summer is coming to an end, some red and yellow leaves in the trees. My health is awesome, 4 months smokefree now, one month alcoholfree and here's a progress pic:

My workout, Starting Strength

This is the one I'm using at the moment. It seems to work alright!


"Mark Rippetoe wrote a book called Starting Strength. And it was pretty great. There are lots of versions of the "Starting Strength" workout floating around the internet, with various modifications done by different people. This is my take on the same basic workout. It is a simple strength training workout intended for people new to weight training. All the fundamentals are the same as the original Starting Strength workout, and most of the exercises are the same. The changes I made were pretty minor.

1) A few of the exercises were relatively exotic/non-standard for a beginner-oriented workout. These were replaced with their more conventional counterparts. For example, here you will see bent-over rows instead of Pendlay rows. If a beginner at the gym asks somebody for help with bent-over rows they can probably get it; asking about Pendlay rows is apt to get them a blank stare.

2) This write-up includes links to instructions for doing the exercises. I also provide alternate exercises, such as dumbbell variants of barbell exercises, where the alternate exercise targets the same muscle groups and can be expected to provide a similar training effect.

3) To be blunt, many people doing writeups of Starting Strength workouts on the internet are kind of jerks about it. I tried to make my writeup more accessible and less like the stereotypical "internet meathead" rants that seem to put a lot of people off.

If you want to do the original workout as written - which I think is a great idea, by the way - you can see it here.

The principle is simple – you’ll have 2 different workouts, Workout A and Workout B. You’ll work out on 3 non-consecutive days every week, alternating A and B.

So week 1 might look like:
Monday - Workout A
Wednesday -Workout B
Friday - Workout A

Week 2:
Monday - Workout B
Wednesday - Workout A
Friday - Workout B

And so on.

Here are the workouts (sets x reps, NOT including warmup sets):

Workout A

3x5 Squat (barbell)
http://www.exrx.net/WeightExercises...ps/BBSquat.html

3x5 Bench Press (barbell or dumbbell)
http://www.exrx.net/WeightExercises...BenchPress.html
http://www.exrx.net/WeightExercises...BenchPress.html

1x5 Deadlift (barbell)
http://www.exrx.net/WeightExercises...BBDeadlift.html

2x5-8 dips (only add weight if you are doing >10 bodyweight dips)
http://www.exrx.net/WeightExercises...WtChestDip.html

You can also substitute barbell or dumbbell decline bench press for dips.
http://www.exrx.net/WeightExercises...BenchPress.html
http://www.exrx.net/WeightExercises...BenchPress.html

Workout B

3x5 Squat (barbell)
http://www.exrx.net/WeightExercises...ps/BBSquat.html

3x5 Standing military press (barbell) or dumbbell overhead press
http://www.exrx.net/WeightExercises...itaryPress.html
http://www.exrx.net/WeightExercises...ulderPress.html

3x5 Bent-over rows (barbell or dumbbell)
http://www.exrx.net/WeightExercises...entOverRow.html
http://www.exrx.net/WeightExercises...entOverRow.html

2x5-8 pull-ups (only add weight if you are doing >10 bodyweight pull-ups)
http://www.exrx.net/WeightExercises...i/WtPullup.html

Accessory work (done every workout, can also do 3x/week on non-lifting days):

-Incline weighted sit-ups 3x5
http://www.exrx.net/WeightExercises...lineSitUpX.html

Do standard weighted sit-ups if you don’t have a decline bench available, or unweighted sit-ups if you can’t do them weighted at first.

-Hyperextensions - 3x8
http://www.exrx.net/WeightExercises...rextension.html

If you don’t have the apparatus to do hyperextensions or otherwise don’t feel you can do them safely, do “Supermans” instead. Even if you have the means to do hyperextensions, you might want to start with Supermans first.
http://www.exrx.net/WeightExercises...e/Superman.html

4-8 weeks into the workout, you can add the following supplemental exercises at the END of the last workout of the week:

Lying tricep extensions (barbell or dumbbell) 2x8-12
http://www.exrx.net/WeightExercises...yingTriExt.html
http://www.exrx.net/WeightExercises...yingTriExt.html

Barbell or dumbbell curls 2x8-12
http://www.exrx.net/WeightExercises/Biceps/BBCurl.html
http://www.exrx.net/WeightExercises/Biceps/DBCurl.html

NOTE: Use the same weight for each exercise. i.e. 3x5 squats means 3 sets, 5 reps on the squat, using the same weight for all sets. This is known as "sets across", as opposed to "ramping", where you increase the weight on each work set.

Before each exercise you will want to do a ramping warm-up of 2-3 sets of 5 reps to work your way up to your “working” weight that you’ll use for the 3x5. The warm-up is VERY IMPORTANT if you want to avoid injury.

Example: if you’re military pressing 120 pounds for your 3x5, your warm up might look like this:

5 reps @ 60 lbs (warm-up 1)
5 reps @ 80 lbs (warm-up 2)
5 reps @ 100 lbs (warm-up 3)
3 x 5 reps @ 120 lbs (working sets)

If this kind of warmup seems to fatigue you too much by the time you get to the 3x5 sets, you can scale it so you do more reps at lower weights and less reps at higher weights... for instance going 1x5, 1x3, 1x2 then doing the 3x5.

Dips are done "deep", but do NOT drop into the bottom position and bounce/swing your way out. Add weight if you can to keep rep range at 5-8 or so reps for the dips and chin-ups. But it isn’t a big deal if you have to stick to bodyweight and are doing 8-10 reps per set instead.

Always keep in mind the following:

1) You have to increase the load on your muscles to progress. That means adding weight from week to week whenever possible. You have to push yourself to get results. Keep increasing weight AS LONG AS YOU CAN DO THE EXERCISE PROPERLY.

2) You have to be consistent. The difference between doing 3 workouts a week and doing 1 or 2 workouts a week is very significant.

3) BE SAFE. Make sure you understand how to do an exercise properly before attempting it. Don't sacrifice technique to add more weight - this kind of cheating will only lead to injury. Don't twist or jerk the weight around to try to get 1 more rep or lift a few more pounds. Don't blow off doing warm-up sets."

Source: http://newbie-fitness.blogspot.com/2007/06/starting-strength-style-workout-take.html

asdf

Haven't had time or energy to update lately because of hectic week in school, lots of exams etc. What can I say else, everything's fine, almost too good. Have to change workout program soon, almost 2 months now with the same. Guess I can use the same for one month more or so. Getting money tomorrow also, yay, prolly going out in the morning and do some shopping since I'm free from school :)

Chill

Listening to aesop rock, it's 21:39, went to the central railway station to pick up my xbox360 from a friend who picked it up from stockholm from my dad, we decided to take a couple of beers and now im home. Seems my friend was a bit too tired to go out, even thou he wanted to, he went home to shower and drop off his shit, I guess he passed out. I'm thinking of contuining without him thou, not sure yet!