Monthly Archives: September 2012

1 week break

I will be taking a one week break from blogging.

I need some “me time”.

Thank you!


Nutrition and Training log – 25.09.2012


1900 calories, 150g carbs, 63g fat, 173g protein, 22g fiber



25 minutes on the treadmill, did a combination of max incline walk, max incline spring, flat sprints, flat walks


Legs on an empty stomach

I am never training legs on an empty stomach…

Even if I did not train my quads today, I tried training hamstrings. I couldn’t lift as much as last session on Romanian Deadlifts and I didn’t even try Leg Curls. I was too hungry, too weak.

Therefore I need to change my training days somehow.

Nutrition and Training logs – 21, 22, 23, 24.09.2012


21.09.2012 – 1860 calories, 144g carbs, 60g fat, 170g protein, 18g fiber

22.09.2012 – 1871 calories, 162g carbs, 52g fat, 183g protein, 28g fiber

23.09.2012 – Cheat day, I did not count calories

24.09.2012 – 1854 calories, 131g carbs, 66g fat, 180g protein, 24g fiber





  • 22.09.2012 – Chest and Arms High Volume
  1. Flat Dumbbell Bench Press – 10x20kg, 8x22kg, 7x26kg (per hand)
  2. Incline Dumbbell Bench Press – 7x20kg, 5x20kg, 7x20kg (per hand)
  3. Decline Barbell Bench Press – 15x40kg, 10x50kg, 6x60kg
  4. Cable Skull Crusher – 15×22.5kg, 11×27.5kg
  5. Overhead Cable Extension – 10x9kg, 6×11.5kg, 6x9kg+3x7kg drop set (per hand)
  6. Triceps Pushdown – 21x20kg, 9x32kg
  7. Machine Preacher Curl – 15x25kg, 10x25kg, 3x32kg+5x18kg drop set
  8. Cable Curl – 13x16kg, 11x18kg, 10x18kg
  9. Reverse Cable Curl – 16x9kg, 14x9kg


  • 24.09.2012 – Upper Low Volume
  1. Flat Dumbbell Bench Press – 7x24kg, 5x26kg, 4x28kg (per hand)
  2. Dips – 10, 6, 5, 4
  3. T-Bar Row – 20x25kg, 15x35kg, 8x50kg, 3x60kg (the bar’s weight is not added)


You get hit, you fall, you get back up

So I went to my GP today and gave me a prescription for some anti inflammatory pills. I will be taking these pills along some paracetamol and will not train legs my quads this week. I will try tomorrow and train my hamstrings though and see if I feel any pain in my knee then I will stop, if not I will continue adding weight and train harder. Hopefully my knee pain will stop until next Tuesday when I will have my next leg training session.

Fortunately the medicine is working and after waking up in huge pain, now I feel only some discomfort and a bit of pain when I squat with my own bodyweight.  I’ll see how things develop over the course of this week.

My Upper Low Volume training today was decent though. The gym was a bit full as I was too tired in the morning to go and train so I went during the evening. Though I managed to train my chest, my back was trained with only one exercise (T-bar row) as everything else was basically occupied. No worries, I will work my back even harder on Friday and will also have a deadlift only day (if my knee will hurt less or will not hurt anymore) on Wednesday so I can obliterate my back this week.


I am thinking of doing a deload week next week as I have been training as heavy as possible for the last two weeks and will for this week. The deload week will also put, hopefully, less stress on my knee when I will be training my legs and will also let my body to recover. Besides that, this week and next week I will be doing cardio almost everyday.


Also I have made some slight changes to my diet. I am now eating around 1900 calories a day. I will also increase my activity level by doing carido every day.


My knee hurts, I may be a bit sad and depressive at this moment, but fuck it (I apologize for swearing): IF YOU FUCKING GET HIT AND YOU FALL, YOU GET BACK UP!


I also apologise for not updating my nutrition and training log for the past few days so I will be doing a post in a couple of hours with all my training and nutrition logs that I have missed.



I also want to thank all my subscribers for being patient and for subscribing to my blog!


Have a nice day/evening!

And it’s back

The knee pain is back… Don’t really have anything else to say…

It came back 7 days after I trained my legs. I seriously don’t know what to do.

I am going back to the doctor today instead of the gym.

Nutrition and Training log – 20.09.2012


~2000 calories, 144g carbs, 73g fat, 187g protein, 25g fiber



  • Deadlift – 7x60kg, 6x80kg, 5x90kg, 2x95kg
  • Close Grip Cable Row – 20x41kg, 15x45kg, 8×55 kg
  • T-Bar Row – 20x10kg, 12x30kg, 8x40kg (weight of the bar was not put)


  • Seated Military Press – 8x30kg, 6x40kg, 3x40kg
  • Dumbbell Shoulder Press – 8x16kg, 5x16kg

I did not train with as much volume as usual today.

Nutrition and Training log – 19.09.2012


~2100 calories, 200g carbs, 55g fat, 184g protein, 34g fiber




20 minutes of HIIT on stationary bike

Nutrition and Training log – 18.09.2012


~2000 calories, 190g carbs, 53g fat, 192g protein, 26g fiber


TRAINING – Upper Body Low Volume

  • Barbell Row – 15x40kg, 12x40kg (warm up sets) , 5x60kg, 5x65kg, 3x70kg
  • Neutral Grip Pull Up – 3, 3, 3 (I am extremely weak at pull’ups)
  • Flat Bench Press – 15x40kg, 8x40kg (warm up sets),  5x60kg, 5x65kg, 3x70kg, 5x60kg
  • Dips – 9, 6, 4, 3
  • +some calves training (will try and work them twice a week)
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Nutrition and Training log – 17.09.2012


~2650 calories, 394g carbs, 38g fat, 176g protein, 31g fiber




  • Squat – 8x40kg, 8x50kg, 7x60kg, 5x70kg, 4x70kg+4x50kg drop set
  • Leg Press – 9x90kg, 9x90kg, 5x100kg, 4x110kg, 3x110kg+5x90kg drop set
  • Romanian Deadlift – 10x40kg, 8x50kg, 5x60kg
  • Leg Curl – 2x52kg, 14x59kg, 8x66kg+11x39kg drop set