Cheesecake

Yesterday it was election here in Sweden. My husband and I have as a tradition that we go and vote together then cook a nice dinner and watch the election on tv.

Last nights desert was a cheesecake and it was so good! We have never made a vegan one before but it wasn’t harder than making a regular one.

Back at the gym

So, after more than a year away from the gym I’m finally starting to get back on track.

I haven’t had that many sessions yet but at least I’m getting into the feeling again. My strength is not where it should be, not at all, but I can’t get back without working out.

Yesterday I had the following workout:

Bench-press:

1×20@20kg

1×10@30kg

1×5@35kg

3×10@40kg

1×5@40kg

1×7@40kg

Leg extension

2×10@19kg

3×10@26kg

Lateral raises with barbells

1×10@2kg

2×10@3kg

Triceps OH extension with rope

1×10@20

3×10@30

And finishing off with some handstands.

Today I slept instead off going to the gym. My triceps are quite sore, but I don’t have any soreness in my chest. My chest is stronger than my legs/back because I have not been able to use those muscles in quite some time do to my bad back.

Decent

A pretty good push session.

3-2-1 Squats (while waiting for wifey)

1×5 @20kg
1×5 @30kg
1×5 @40kg
1×5 @50kg
1×5 @60kg
1×5 @70kg
1×5 @80kg
1×3 @90kg
1×5 @80kg

Benchpress

1×20 @20kg
1×20 @70kg
1×10 @80kg
1×11 @80kg
1×12 @80kg
1×13 @80kg
1×8 @80kg (with stop)

Leg extentions

1×20 @40ish
1×15 @60ish
1×10 @89
1×10 @82
1×10 @75

Triceps overhead extentions

1×20 @30
1×12 @50
1×10 @60
1×10 @60

Lateral raises

1×10 @9kg
1×10 @9kg
1×10 @9kg

Handstands

Just playing 🙂

After the weekend

The weekend was not very “healthy”
Fun though.

My weight has gone through the roof and i REALLY need to take care of it before it really runs away….

Anyway, back in business today.

Bench
1×20 @20kg
1×10 @60kg
1×5 @80kg
1×1 @100kg
1×1 @110kg
1×1 @115kg
1×1 @112,5kg
1×2 @110kg
1×2 @107,5kg
1×3 @105kg
1×3 @102,5kg
1×5 @100kg
1×4 @100kg

Deadlift
1×10 @20kg
1×10 @40kg
1×10 @60kg
1×10 @90kg
1×10 @100kg
1×5 @110kg
1×5 @120kg
1×3 @130kg
1×1 @140kg
1×10 @110kg

HSPU
1×4 @kv
1×3 @kv

Leg extention
1×15 @70ish
1×10 @90ish
1×8 @100ish
1×5 @110ish

Good times

Yesterday we where going to Stockholm with some friends to see Europe. We where going to start out with dinner and drinks with friends.

But the weather was not the nicest to be out in so we stayed in at our friends place and it was so nice.

This is the kind of thing I have been looking forward to be able to do now that my back is better!

I suck at this..

I really need to get better at updating my journal here…

Regular gym session tuesday (Standard work out, Deadlift, bench, chins, lateral raise)
Run wednesday (6km @33:30 + 1km @4:20)

Squat (3-2-1, – 3 sec down, 2 sec in bottom, 1 sec up)

1×5 @20kg
1×5 @30kg
1×5 @40kg
1×5 @50kg
1×5 @60kg
1×5 @70kg (normal squats, I.E. Not 3-2-1)
1×5 @80kg (normal squats, I.E. Not 3-2-1)
1×10 @50kg

Leg curl
1×20 @18
1×20 @24
1×20 @30
1×20 @36
1×15 @42
1×12 @68
1×10 @68

Leg extention
1×12 @68
1×12 @68

Military press
1×10 @20kg
1×10 @22,5kg
1×10 @25kg
1×10 @27,5kg
1×10 @30kg
1×10 @32,5kg
1×10 @35kg
1×10 @37,5kg
1×10 @40kg

Lateral raise
1×10 @8kg
1×10 @8kg
1×10 @8kg

Biceps curl (EZ bar)
1×10 @bar
1×10 @bar+5kg
1×10 @bar+10kg
1×10 @bar+15kg
1×10 @bar+20kg
1×10 @bar+20kg
1×10 @bar+20kg

Failure.

Yesterdays diet sucked. Was away at a buisness mass. And the whole day was cinnamon buns and bagles…

Well well fuck that. And back to buisness today.

Squats

1×10 @20kg
1×10 @40kg
1×10 @60kg
1×10 @70kg

Benchpress

1×20 @20kg
1×10 @60kg
1×1 @100kg
1×1 @110kg
1×1 @115kg
1×1 @112,5kg
1×2 @110kg
1×2 @107,5kg
1×3 @105kg
1×3 @102,5kg
1×5 @100kg
1×4 @100kg

Chins

1×5 @BW+20kg
1×4 @BW+20kg
1×6 @BW+16kg
1×5 @BW+16kg
1×7 @BW+12kg
1×6 @BW+12kg
1×11 @BW

Lateral raise

1×10 @9kg
1×10 @9kg

Long slow intervals

Second run today.
Deicided to go for a 10k total distance.
Opted to do 1k run 0.5k walks
Total time for the run 64 min.

ran at 5:10-5:15 ish pace
walked at 9-10 ish pace

Overall i am happy with the run, all things considered. But still it felt like shit =)

Wife is back in buisness

The initial weight loss when going into a diet is always awesome. To bad its mostly stomach content and fluids….
Any how, morning weight 84,4 (-1,6kg since yesterday)

Wife is back in the gym (had a couple of work outs now, and it seems to work).
Lovely!

Todays session

Leg curl (didn’t even bother to memorize the weights, warm up sets)

1×10 @???
1×10 @???
1×10 @???

Deadlift

1×10 @20kg
1×10 @40kg
1×10 @60kg
1×10 @80kg
1×10 @100kg
1×10 @100kg
1×10 @100kg

Benchpress

1×20 @20kg
1×10 @70kg
1×15 @80kg
1×14 @80kg
1×8 @80kg (pause om every rep)

Chins

1×10 @BW
1×10 @BW
1×10 @BW

Leg extentions (did not memorize)

???
???

Leg curls

???
???

Handstand pushups

1×4 @BW
1×5 @BW

Some Core exercises

Lateral raises

1×15 @8kg

To night we are of to a BBQ at a friends house.

Going down.

After a vacation with really shitty food (well not really, just way to much) I will now start a weight loss program.

Start weight today is 86kg. Goal is around 75.

One of the positive thing with gaining body weight is the strength that comes with it

A decent workout today.

Benchpress

1×20 @20kg
1×10 @40kg
1×10 @60kg
1×5 @80kg
1×1 @100kg
1×1 @110kg
1×1 @115kg
1×1 @112,5kg
1×2 @110kg
1×2 @107,5kg
1×3 @105kg
1×3 @102,5kg
1×5 @100kg
1×5 @100kg

Squats

1×10 @20kg
1×10 @40kg
1×10 @60kg
1×10 @80kg
1×10 @80kg
1×10 @80kg

Leg extention

1×10 @4plattor
1×10 @6plattor
1×10 @8plattor
1×8 @103??

Military press

1×10 @20kg
1×10 @25kg
1×10 @30kg
1×10 @35kg
1×10 @35kg
1×10 @35kg

Chins

1×10 @bw
1×10 @bw
1×10 @bw

Machine curls

1×10 @6
1×10 @7
1×10 @8
1×10 @6

Lateral raise

1×10 @8kg
1×10 @8kg
1×10 @8kg

Sad that the strength probably will follow the bodyweight the next couple of months.