Category Archives: Announcements

Back from Monday

I will continue logging from Monday. But I will stop logging my macros as I have stopped dieting. I will continue logging my training though.7

I will be eating around 3000 calories for the next month, 180-200g protein, around 100g fat, the rest will be carbs.

When it comes to my training I will be doing a slightly changed 5/3/1 Wendler (look it up if you want more info on this type of training). My training looks something like:


TUESDAY – Deadlift day
Deadlift 5/3/1 style
Front squat 5 sets of 8-10 reps
Leg Curl 5 sets of 8-10 reps
Leg Press Calf Raise 5 sets of 10 reps
Leg raise 5 sets to failure

WEDNESDAY – Bench Press day
Bench Press 5/3/1 style
Close grip Pull down 5 sets of 8-10 reps
Incline Dumbbell Bench Press 5 sets of 8-10 reps
Dumbbell Shoulder Press 2 sets 10-15 reps
Dumbbell Biceps Curl OR Barbell Biceps Curl OR Preacher Curl 5 sets of 8-10 reps

FRIDAY – Squat day
Squat 5/3/1 style
Leg Press 5 sets of 8-10 reps
Romanian Deadlift 5 sets of 8-10 reps
Seated Calf Raise 5 sets of 10 reps
Cable Crunch 5 sets of 10 reps

SATURDAY – Military Press day
Military Press 5/3/1 style
T-bar Row 5 sets of 8-10 reps
Close grip Cable Row 8-10 reps
Dips 5 sets of 8-10 reps
Triceps Pushdown OR Overhead Triceps Extension 5 sets of 8-10 reps


I have been doing this program for the past 2 weeks and my strength is increasing quite rapidly. Hopefully I can complete my goal earlier than August 2013.

My goals for this year is to do the following:
1 rep of 140kg deadlift
1 rep of 120kg squat
1 rep of 100kg bench press
1 rep of 70kg military press

When I reach this goal, my next one will be do do 5 reps with these weights. I will continue doing 5/3/1 until I can’t increase my strength, then I will change the program. I don’t believe in changing your workout every 4-6 weeks as long as you still have progress on your current workout. If you can increase the weight, reps of sets with which you can do an exercise then the program is still working. Don’t repair something that it is still working!

I will be posting my new 1RP (1 rep maxes) on the 20th of October.


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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