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Started by Razz, August 24, 2009 · 1,193 Replies · 52,662 Views
Workout 1 today
13 dec 2009
3 rounds of:
10 iso squat jumps
10 jumps onto box
10 lunge jumps alternating legs with 1 leg on box, callign these: lunge box jumps from now on for the sake of ease.
Lying single leg hip extension, with stability ball
10 each leg
10 min stretching
workout 2 coming soon, hopefully some form of handstands will be in it!
Workout 2 today:
13 dec 2009
"jackknives" toes on stability ball arms under chest, push head in between arms and legs closer to head. End position is a handstand with feet still on the stability ball.
3x10
Cable scap stability 6 rev fly position
10 each position @ 18 lbs
2x10 each position @ 14 lbs
cable abducted external rotation
3x10 @ 18lbs
cable abducted internal rotation
3x10 @ 38lbs
Cable lateral raise with 2s pause
10 @ 26lbs
2x10 @ 22 lbs
21's cable curl
34lbs
34lbs
30lbs
XR bulgarian dip feet on floor
7
6
6
XR pushup position moving hands around
3x near max
XR support feet on floor moving hands around
3x near max
XR bulgarian row
3x10
pushups-->incline pushups-->decline pushups
13-->13-->13
11-->7-->11
8-->8-->8
notes: clear improvements in most exercises. the next 2 months are going to be more sports specific preparation and then in 2 months time I should be ready to go into gymnastics again. Next physio class which is tuesday I'm starting some kind of pullup work to get ready for hanging stuff and some kind of planche work to get ready for that type of movements.
Nutrition: On the weekends it is between medium good and good. On weekdays it is very good imo and I don't feel the need to keep logging it. Still without dairy and it must be almost a week now. Actually there's a clearing up of the last bit of acne in my face but that may be a coincidence with the generally healthier diet aswell. We'll see.
measurements: measured my arms yesterday. Very small imbalance, now both of them just has to grow about 5 cm 
12 dec 2009. right: 34cm, left 34,5cm.
HAHAHAHA, 5 cm 
You'll be beast! I'm glad your recovery is coming along so well!
Thanks alot 
and I WILL get 40cm arms eventually 
Started mobility last night but wasn't feeling it so went to bed.
todays first workout, pressed for time.
15 dec. 2009
2 rounds of:
10 iso squat jumps
10 jumps onto box
10 lunge jumps with one leg on box
single leg hip extensions with stability ball
2x10 each leg
1x ab circuit+ 10rep 30lb hyperextension with 10s hold in the end +5 reps twisting to each side.
workout 2:
15 dec 2009
Pullups with feet on ground
aprox 10 sets of 3-6 with different tempos and grips.
"jackknives" 3 sec pause in 'handstand'
15
15
10
"6 reverse fly positions" scap stability
10 each position @ 18lbs
10 each position @ 14lbs small rest pause in last position
10 each position @ 14lbs small rest pause in last position
abducted external shoulder rotation
10 @ 18lbs
10 @ 18lbs
10 @ 18lbs
abducted internal shoulder rotation
10 @ 38lbs
10 @ 38lbs
10 @ 38lbs
Cable lateral raise [x210]
10 @ 26lbs
10 @ 24lbs gonna go for 2 sets of 26lbs next time
10 @ 24lbs
cable curl 21's
7,7,7 @ 34lbs
7,7,7 @ 34lbs
7,7,10 @ 34lbs - time to move up in weight
XR bulgarian dips feet on floor
7
7
7 improvement
XR pushup position moving hands around
3x near max
XR l sit feet on floor moving hands around
3x very very very near max
pushups-->slight incline pushups--> slight decline
11,11,11
10,10,10
9,10,11 - started out with an easier set than usual but more reps in second and third sets
notes: happy with the pullups, was afraid my shoulder would just rip out but it felt good and solid. Forearm strength was limiting my pullup ability but that will come back soon hopefully. Also nice to spend some more time in handstand position in the jackknives.
Nice to see you're making progress!
Thank you, I'm happy aswell
todays training
18 dec 2009
XR support
3x ~15s -pretty solid
XR bulgarian pushup
3x10
XR bulgarian dip feet on floor
3x10
XR bulgarian pullups feet on floor
3x10
db lateral raise [x210]
3x10 @ 15lbs
some isolation curls with 25lb dumbell.
20min 15% incline walking
I am, by the way, on christmas break now and i'm not lying when i say: I'm looking forward to ridicioulous amounts of alcohol. Still expecting decent nutrition and strength gains.
Razz said:20min 15% incline walking
Slizzardman's experiment tempting you? :wink:
Yeah thought it would be a nice easy way to burn a few cals to help me stay lean
19 dec 2009
½ hour of mobility and stretching, still can do all splits which is good
20 dec 2009
Scap stability "6 rev fly"
10 each position @ 18lbs
10 first 3 positions @ 18lbs + 10 last 3 positions @ 14lbs
10 each position @ 14 lbs
abducted external rotation
3x10 @ 18 lbs
abducted internal rotation
3x10 @ 38 lbs
Cable lateral raise [x210]
10 @ 26
2x10 @ 22lbs
cable curl 21's
7,7,7 @ 38lbs
7,7,7 @ 38lbs
7,7,7 @ 38lbs
XR bulgarian dip feet on floor
3x8 improvement
XR bulgarian pullup feet on floor
3x7
XR pushup position moving hands around
3x near max
XR support position moving hands around (feet on floor)
3x near max
XR pushup
3x10
"jackknives"
15
10
10 this was in the end of the workout this time which is why I couldn't do as many as last time.
Just gotta share a story of how living in the middle east is.............
My supplements arrived from the US about 2 weeks ago, but then have to be in the toll for 1½ week (this is sometimes up to 2-3 weeks) Qatar has then decided that all supplements ordered should be treated as medicine, which means I have to pick them up from the public hospital. So i go to the hospital and walk around for TWO hours asking several people guiding me to different places, but none of them actually knew where I was suppsed to go they just led me to other people where they thought it maybe was, but in the end someone knew where I should go but he said it was now closed and I would have to come again tomorrow (today) between 7 and 3. So today I go there and i'm there at 1.40 and its fuc**ng closed and the guard tells me its open from 7-1.30!!!!!!!! GRRRRRRRRRRR just get a god damn system that works. And just so you know its not a 5 minute pleasant drive there in which case it wouldn't matter. It's ½ hour in crazy traffic.
pharmacy lobbying!!!
It's not so harsh here in Slovenia, but all higher doses of vitamins are treated as medicine, also citruline malat and few others. It's good all other supplements are treated by the gouverment as food. You can buy freely ar any kind of market 180 mg of C-vitamin (ascorbic acid), wich is effective at 2 g!!! If you wan't higher dose you must get medical referral form personal doctor.
PS:AND GUYS, DON'T BUY ASPIRIN COMPLEX!!!!!!! IT'S TREATED AS DOPING, BECAUSE IT CONTAINES EFEDRIN!!! Normal aspirin is ok, because it's effedrin free.
Wow Gregor that's not alot of vitamin C before you have to go to the doctor :shock:
The thing that really got me angry was all the people guiding me to the wrong places and telling me wrong opening times, which is typical for this area
And thanks for the heads up on aspirin
Haha nice system you've got in Qatar 
:roll: The finishing touch would be if you came again tomorrow and they couldn't find your order.. Tried that myself the other day, and my parents wouldn't let me borrow their car because there were crappy snow everywhere, so I had to go by bike.. And of course it was at least -5 degrees or so, so my gears were frozen, and therefore i was stock in one gear all the way :roll: Just to find out that my order was missing :x
HAHA Søren so maybe it's not only Qatar then Not going to get my order today cause mom took the car so guess tomorrow it is because then i'm leaving to denmark.
check ur inbox søren.
I guess it's best to save some money and when you get back to Danmark, you buy everything on stuck there (I hope there are is no such a ridiciolus laws :oops: ).
Yeah but I can't find 5000 IU vitamin d pills or BCAA powder or beta-alanine in denmark so thats why i decided to buy it from online. I was going to buy it from sweden and have it shipped to denmark but then that swedish webpage stopped selling beta alanine and i would have to order from another place so decided just to buy it all in stock from bodybuilding.com
The only ridicoulous law in denmark with supplements is that you are not allowed to sell beta alanine in denmark but you are allowed to import it.. kinda weird It's like that with a few substances.
Order it from Germany.
You're a smart one Gregor I have all the stuff I need for the next 6 months now though, and then I'm leaving this country (wohooo ) but thanks for the advice
No problem
I have all supplements from a Germany company (last two years for now)... And there have very strict policy about what is labeled on declerations and what is realy in the product. So last year they banned an import for few companies to Germany.
WOW. That's a ridiculous hassle. I'm sure it's only a matter of time before the US becomes a similar pain in the ass.
Yeah tomorrow im gonna go early and they better not be closed
Honestly I doubt the US would become like that, I mean maybe they will become strict with the import of supps but at least if they have a system that works it's not really a problem. The problem here is that everyone guided me to the wrong places and gave me the wrong info and there are no guidelines online or anywhere in this country, you just have to keep investigating. Still this country is under development and one day things will work I'm sure