Harald's Workout Log

First of all,

 

Hello, my name is Harald. I am male from Norway. I've been training regular strenght training at gyms for around 7 years, but last two years i've trained at a local powerlifting gym. My best lifts are 550pound deadlift and squat(250kg), and 396 pounds benchpress (180kg). That is where im coming from. as for body composition i am around 5'9 and 220 pounds (thats 172cm tall at 108kgs) Im do got my fair share of body fat but its not as bad as it looks like, "lifting" at gyms for 7 years has given me a fair amount of muscle.

The first week i set off to test F7, to find out where i was, that was a humbling experience, i couldnt do the simplest things because of my lack of mobility. And i came into this program with the mindset that i will be completely honest with myself, if im lacking in some areas i will soon find out, and i will fix it, even if it takes years.

My long term goals are to acquire all the F7, then start Ring strenght. My short term goals are to go from one progression to the next. I dont mind the monotonous workouts, im just one of those guys.

 

This is where im at after testing the F7(just writing where im at the strenght portion, i wont go to the next unless im mastering the mobility, as told numerious times from Coach):

F7:

Front Lever: FL/PE1

Side Lever: SL/PE1

Manna: MN/PE1

Single Leg Squat: SLS/PE1

Hollow Back Press: HBP/PE2

Rope Climb: RC/PE1

 

Handstand:

Wrist Pushups: WP/PE2

First Knuckle Pushups: FKP/PE1
Wrist Rocks: WR/PE2

Fingertip Pushups: FTP/PE2

Freestanding Handstand: HS/PE1

 

As you can see, im almost PE1 in all of the exercises, mostly because of mobility problems, i couldnt even do 1 Rolling squat as proposed in the video. Humbling..

 

Well, that was my first post and the start of my journey. I've attached Week 1 training program and i'll come back to give my thoughts when im done with it.

Best regards,

Harald

 

GB Week 1.pdf

Welcome aboard Harald! You won't be disappointed! I myself am from Sweden and there are several Scandinavian people around. Just so you know, what you post in your workout log, cannot be seen from other forum members only the moderators can see it. Post questions in Foundation 1.

Week 1 done, was done without any major problems. The worst exercise is by far Manna progressions and Single leg squats, mobility problems here.

 

Bought Stretch series, going to implement those also. Week 2 looks much harder, but thats the name of the game.

Done 2 workouts of Week 2, the hardest yet are 4x60s FL/PE1 holds, im starting to shake around 40-50ish at each set.

HBP 4x9r were kind of hard also, had to push myself to do these, not really used to 8+ reps with minimal rest (just the mobility as rest).

I find it wierd to be upside down in HS/PE1 for that along a time, i had from before done handstands with back against the wall for lower sets of seconds, so it will be interesting to see how far i'll go

 

Thats that about the training,  haven't had the time to try out the stretch series yet because of lack of time, but im going to try to Thoraic spine stretch this weekend, as i think there is a weak link there.

 

I've also lost 1.5 kg (from 109kg to 107.5), so thats also going the right way, my short term goal is below 100, my long term goal is under 90kgs.

 

I've added the workout log for further references. (i know that noone can read this except moderators, but i like writing down my thoughts )

 

Best regards,

Harald

 

 

 

GB Week 2.pdf

So, its been almost 2 years, and im back.

My goals are primarly losing weight, im at 103kg now. Im going to be under 90kg before the end of the year. That is a promise!

One change im doing this way around is that im working the stretch series with as much passion as my strenght sessions. I started from scratch at PE1's, and will use the follow along videos as prescribed.

This weeks been good, still miss my Front split series, Handstand and Upper body foundation work before the end of sunday

Hi Harald,

Welcome back!

Mobility is equally important to strength and working the Stretch series will help you correct imbalances. Sounds like a good plan.

Patience and consistency are the keys to success, you will see some massive gains if you stick to your schedule every week. 

Please keep us posted on your progress and feel free to reach out again if you have any questions  

Looking forward to follow your GST journey