Berserker log

[Loyster]

9/11

 

wasn't sure what I wanted to do when I got up to the gym. So I did squats... I am an idiot...

 

1x10 60kg

1x10 70kg

2x10 80kg

1x10 60kg

 

10 minute walk

 

 

[Loyster]

Squats 2 days a week progress report:

 

 

[Loyster]

10/11

C4:W1

Overhead Press

 

1x5 25kg

1x5 30kg

1x3 35kg

1x5 40kg

1x5 45kg

1x5 50kg

 

Accessories:

Power Clean: 3x3 60kg

Shrugs: 3x10 100kg

Lateral Raises: 2/4/6/8/10kg and then back down to 2kg

 

Cardio:

Tabata Battling ropes

10 minute walk

 

 

That is definitely it for the week. Going to spend the whole weekend foam rolling and focusing on not falling apart.

[Loyster]

13/11

C4:W2

Squat

 

Well. Today was kind of awesome. I can't move without pain today, so highly successful.

 

1x5 60kg

1x5 60kg

1x3 75kg

1x3 85 kg

1x3 95kg

1x3 110kg (The final rep felt like it took forever. Interesting thing is though the first rep didn't feel heavy at all. I powered it through. I just can't predict how strong I'm going to be week from week considering I barely managed the 105 without dying last week)

 

Accessories: 

Leg raises 5x10 40/50/60/100/40kg

Lunges: 3x10 40kg

 

Cardio:

Tabata ropes

10 minute walk

 

[Loyster]

14/11

C4:W2

Bench Press

 

1x5 30kg

1x5 40kg

1x3 50kg

1x3 55kg

1x3 65kg

1x5 75kg

 

Accessories:

Incline DB press 3x10 30kg

Close grip Press 3x5 60kg

Tricep pulldown: 5x10

 

Cardio:

2km run

Tabata ropes

10 minute walk

[Laghail]

8 hours ago, Loyster said:

14/11

C4:W2

Bench Press

 

1x5 30kg

1x5 40kg

1x3 50kg

1x3 55kg

1x3 65kg

1x5 75kg

 

Accessories:

Incline DB press 3x10 30kg

Close grip Press 3x5 60kg

Tricep pulldown: 5x10

 

Cardio:

2km run

Tabata ropes

10 minute walk

Metric is the worst. 165 sounds so much more badass! 

Arbitrary units FTW!

[Loyster]

2 hours ago, Laghail said:

Metric is the worst. 165 sounds so much more badass! 

Arbitrary units FTW!

 

Either way doesn't sound like quite enough weight. Forever baby bench.

 

[Loyster]

15/11

C4:W2

Deadlift

 

Better than last week, still crap though. 

 

1x5 60kg

1x5 70kg

1x3 80kg

1x3 95kg

1x3 110kg

1x6 120kg (Wasn't real happy with this, should be able to get at least 10 by now, but just didn't feel like I was doing it right. Really need to focus on the bar path and pulling the bar up my shins. Felt like it was getting too far ahead of me. Terrified of hurting my bicep with mixed grip. The other thing that shit me was the 95kg set. Guy walks in the gym all smiles and tells me I'm getting pretty strong, then proceeds to "give it a go". Fucker curled my deadlift working set. Never wanted to rage quit so bad in my life. Strong dude. Very strong dude. Luckily he's a quarter squatter so I don't feel so bad about life.

 

Accessories:

Landmine Antirotations: I didn't like this. I probably won't do it again. 3x10 20kg (2x10kg plates. No idea what the  bar weighs...)

Lat pulldown: 3x10 50/70/100

Bent over rows: 5x5 60kg

 

Cardio:

Tabata ropes

10 minute walk

 

 

[Loyster]

16/11

C4:W2

Overhead Press

 

1x5 25kg

1x5 30kg

1x3 35kg

1x3 40kg

1x3 45kg

1x6 50kg

 

Accessories: 

Shrugs: 3x10 I have no idea if the weights are real because it's a machine. And the weights were written with what appears to be whiteout, but 60/80/100kg

DB Lateral raises: 5x10 2/4/6/8/10kg

Facepull: 3x10

DB Hammer curls: 3x10 10/12.5/15

Curl bar: 3x10: 15/20/25kg

Cable curls: 3x10 whatever

 

Cardio:

Tabata Ropes

10 minute walk

 

Tonight I cheat. Non keto dinner and a movie with the mrs and then back on track for the weekend. Little bit of no worries for the start of the weekend should be what the doctor has ordered considering the weight loss has completely stalled the this. I've been going down every week until the last fortnight so I'm just going to get the cheat out of the way and re assess calories and my workouts. Change things up a bit I think.

I was following WODs from a website in Australia but they started getting crazy with the handstands and the kipping everything, so I stopped.

Any suggestions? 

 

[Laghail]

7 minutes ago, Loyster said:

I was following WODs from a website in Australia but they started getting crazy with the handstands and the kipping everything, so I stopped.

Any suggestions? 

 

@Br0din

[Br0din]

19 hours ago, Loyster said:

I was following WODs from a website in Australia but they started getting crazy with the handstands and the kipping everything, so I stopped.

Any suggestions? 

 

 

On IG I follow "sofletehq,"  "crossfitwod" and a few others.  Remember that you can scale every thing.  Can't/Don't want to do handstands... do DB overhead press,  Can't kip... do strict.  etc,etc...  and conversely...  15-20 pullups getting too easy...  do chest to bar pull ups.  

[Loyster]

On 11/18/2017 at 3:51 AM, Br0din said:

On IG I follow "sofletehq,"  "crossfitwod" and a few others.  Remember that you can scale every thing.  Can't/Don't want to do handstands... do DB overhead press,  Can't kip... do strict.  etc,etc...  and conversely...  15-20 pullups getting too easy...  do chest to bar pull ups.  

 

Thanks for that suggestion. I actually like a lot of what they're doing and didn't really consider substituting some of the weirder exercises that I'd actually need to be coached through. I'd love to be able to do a handstand push up, but without someone around who knows what they're doing I'm likely to break my neck in an empty gym and not be found for 24hours.

 

For the curious: https://www.crossfitcreature.com/wod

 

 

 

[Br0din]

You can also try CrossfitWOD on IG.  They do a great job of scaling all the workouts.  Also cfgymnastics on IG has lots of cool progression stuff for skills that require teaching.  I used it for muscle ups.  

[Loyster]

20/11

C4:W3

Squat

 

This was supposed to be much heavier, but... Well. I tried. I'm down some more weight from last week, so just to be maintaining strength is good I guess.

 

1x5 50kg

1x5 60kg

1x3 75kg

1x5 90kg

1x3 105kg

1x1 115kg

1x1 120kg

1x0 125kg (failed. That's enough. Too exhausted to continue).

 

Accessories:

Leg raise: 3x10

 

Cardio:

1km run

Tabata Ropes

10 minute walk

 

I might throw in some squats at the end of the week 3x10 at 80kg or so. Depending on how I feel after I deadlift later in the week. Also, only 1kg to go before I'm at my end of year goal. Things are going to get out of control soon, so lets hope I hit it before Christmas/New Year!!

 

[Loyster]

21/11

C4:W3

Bench

 

1x30 30kg (eh. Why not)

1x5 40kg

1x3 50kg

1x5 60kg

1x3 70kg

1x6 75kg

 

Accessories:

DB incline bench 3x12 15/20/25kg

Close grip bench: 5x5 70kg (WHY IS THIS AS STRONG/STRONGER THAN MY REGULAR BENCH! WHAT THE HELL?)

Assorted tricep pulldowns 9x12 at whatever weight between 10-50kg Rope. curl bar, and straight bar on the cables

Dips: This... Didn't really happen, I got through 1 set of 10 and then fell off the bar thingy.

3x20 i think 15kg kettlebell swings. Thought I'd get some blood to my lowerback and hamstrings because of some pain after squats last night. Feel pretty good now, so hopefully I don't bomb deadlifts tonight.

 

Cardio:

2x1km runs 

Tabata Ropes

10 minute walk

[Loyster]

Also, this

[Loyster]

22/11

C4:W3

Deadlift

 

Well I'm not completely disappointed, but it wasn't what I was hoping for.

 

1x5 60kg

1x5 70kg

1x3 80kg

1x5 100kg

1x3 115kg

1x2 130kg

1x1 130kg

1x1 130kg

 

I felt like my form was really good, which was a nice improvement over last week, BUT. I think it was a newer barbell or something because the knurling was super aggressive. I couldn't do more than 2 at a time because of how badly my hands were hurting after each rep. Guess I just need to keep going and get used to it, but eh.

 

Accessories:

Close grip Lat pulldown 3x10

Wide grip Lat pulldown 3x10

Rows: 3x10 

 

Cardio:

1km run

Tabata ropes

Skipped my walk because of the time. That took almost 2 hours because of the deadlifts... oops! 

 

Weight is roughly 101kg at the moment, which is 10kg down, and AT LEAST 5 to go. I'm just going to keep going on the deficit and see how I look at each weigh in. Down to a 36 in pant size, so I may have another size I can go down in me (at least).

2k a day calories is still working so I won't change that or get more aggressive with it. I am definitely on track to seeing below 100 by the end of the year!

 

 

[Loyster]

23/11

C4:W3

Overhead Press

 

1x5 25kg

1x5 30kg

1x3  35kg

1x5 45kg

1x3 50kg

1x1 55kg

1x0 60kg (Failed... I'm pretty beat up from the whole week and I just couldn't do it today)

1x10 40kg (Just cause I'm stupid)

 

Accessories:

Alot from 2kg to 15kg DB Lateral raises

3x10 Facepull

3x10 60kg/80/100 Shrugs

ALL of the bicep work after that. I basically curled everything in the gym

 

Cardio:

1km run

Tabata Ropes

10 minute walk

 

And thats it for the week. So I've been keeping measurements and my waist has not moved in 3 weeks even though I've dropped 2kg in that time. Today however it's like everything caught up. Hopefully this continues because  I'm actually starting to feel semi muscular instead of an amorphous blob of shit.

 

Today is a good day!

[Laghail]

20 hours ago, Loyster said:

23/11

C4:W3

Overhead Press

 

1x5 25kg

1x5 30kg

1x3  35kg

1x5 45kg

1x3 50kg

1x1 55kg

1x0 60kg (Failed... I'm pretty beat up from the whole week and I just couldn't do it today)

1x10 40kg (Just cause I'm stupid)

 

Accessories:

Alot from 2kg to 15kg DB Lateral raises

3x10 Facepull

3x10 60kg/80/100 Shrugs

ALL of the bicep work after that. I basically curled everything in the gym

 

Cardio:

1km run

Tabata Ropes

10 minute walk

 

And thats it for the week. So I've been keeping measurements and my waist has not moved in 3 weeks even though I've dropped 2kg in that time. Today however it's like everything caught up. Hopefully this continues because  I'm actually starting to feel semi muscular instead of an amorphous blob of shit.

 

Today is a good day!

 

OHP is kinda a bully. Just saying. Congrats on the progress though.

[Loyster]

On 11/25/2017 at 5:05 AM, Laghail said:

OHP is kinda a bully. Just saying. Congrats on the progress though.

 

I'm finding more and more that all lifts are bullies when you're trying to lose weight.

 

 

[Laghail]

18 hours ago, Loyster said:

 

I'm finding more and more that all lifts are bullies when you're trying to lose weight.

 

Poor sean astin, one day you'll nail that cheerleader/PR.

[Loyster]

27/11

C4:W4

Squat Deload

 

1x5 50kg

1x5 60kg

1x3 75kg

1x5 50kg

1x5 60kg

1x5 75kg

 

Accessories:

Leg Curls: 4x10 50/70/90/110

Hamstring curls: 4x10

Hyperextensions 3x10 holding a 10kg plate

 

Cardio:

2x Tabata Battle ropes (Because I hate myself)

2x 1km run

10 minute walk

 

I think I needed the deload but it took every ounce of strength to not throw another 15kg on each side and do an amrap.

[Loyster]

3 hours ago, Laghail said:

Poor sean astin, one day you'll nail that cheerleader/PR.

 

*creeping intensifies*

[Loyster]

28/11

C4:W4

Bench deloadish

 

1x5 30kg

1x5 40kg

1x3 50kg

1x5 30kg

1x5 40kg

1x5 50kg

5x10 50kg I basically did this so I could play with my hand positions and form. Trying my hardest to not have a baby bench. 

 

Accessories:

Incline BB Bench: 3x10 50kg

Tricep work 9x10 assorted

 

Cardio:

5km run 26:24 (PR)

 

Weight:

100kg exactly (PR) Hoping to see double digits by the end of next weekend when the inlaws are in town and I can't control the diet as well!

 

Edit: Hey. I'm not obese anymore... BMI = 29.54 kg/m²   (Overweight)

 

SCREW YOU BMI!

[Loyster]

28/11

C4:W4

Deadlifting (Not deload at all)

 

1x5 60kg

1x5 70kg

1x3 80kg

5x5 100kg (Focusing on grinding out the technique. Lately I'm not sure if I've been lazy or not but I just don't feel like I'm doing this lift correctly. Tonight I lost a decent amount of skin on my shins trying to make sure everything was perfect. Video evidence suggests it wasn't, but it felt a damn site(sight?) better than last week)

 

Accessories:

Bent over row: 3x10 50kg

Lat pulldown *Wide and close* 6x10 60kg

Chin up/Pull ups/something ups 4,4,2,1,0 (I still have a lot of work to do on these....)

 

Cardio:

3km run 16minutes

Tabata ropes