Apocrita's Quest Journal

[Apocrita]

Stronglifts:

 

2/2 

Squat 37,5kg 4/5/5/4/5

Dumbell press 9kg 5x5

Row 22,5kg 5x5

 

4/2

Squat 37,5kg 4/5/4/5/4

OHP 13,5kg  5/5/4/5/5

Deadlift 45kg 1x5

+ 6 negative chin ups.

 

I'm going to start adding negative chin ups each workout. 

 

Also the last week I've been sick. Which sucks, but if I continue to feel better I will go to the gym tomorrow again. And probably lessen the weight a little.

[Apocrita]

Look who forgot to update on the SC. I did finish of day 30 a while ago. So I did my 175 squats and promised myself to never do that many ever again. 

I have started with the rowing machine as well as trying to do assisted and negative chin ups.

Here's an update on how my strength training is going:

 

13/2

Squat 32,5kg 5x5 had to deload after being sick.

Bench 9kg 5/5/0/5/0

Row 22,5kg 5/3/5/5/5

 

16/2

Squat 35kg 5x5

OHP 13,5kg 5x5

Deadlift 45kg 1x5

 

18/2

No Stronglifts just rowing 2500m medium 16:28 min at 26 - 28 spm

 

20/2

Squat 37,5kg 5x5

Bench 7kg 4/4/0/0/0

Row 25kg 5/5/5/4/3

 

Rowing 1000m at 27 spm

 

23/2

Squat 40kg 4/4/5/3/3   WOOO!

OHP 13,5kg 5/5/5/3/4

Deadlift 40kg 1x4   I need too look over my form, I feel insecure in this exercise sadly.

 

Rowing 1400m in 9:23min, at 25-27 spm.

[Apocrita]

26/2

Squat 40kg 4/3/3/3/0

Bench 7 kg or more dunno 4x3

Row 25kg 5x5

 

+ negative chin ups

[Apocrita]

I almost forgot about this thread. Here's the updates from the second 6 week challenge.

 

BW workout 27/2

1:

Squat 8/12/10

Lunges 3x10

2:

L-sit progression (aka feet on floor) 5/5/5 sec

Wall plank 7/5 sec

3:

Wall Push-up  3x10

Pistol squat 2x5  (knee started acting up)

 

2/3

Stronglifts

Squat 40kg 5/2/5/3/5

OHP 13,5kg 5x5

Deadlift 40kg 1x5

 

3/3 

Walk 6,4km.

 

4/3

Walk 6,4km.

and

1:

Squat 8/10/12

Lunges 3x15

2:

L-sit progression (aka feet on floor) 5/5/5 sec

Wall plank 4/5 sec

3:

Wall Push-up  3x7 + knee pushup 2reps

Pistol squat 3x4  

 

5/3

Walk 6,4km.

 

6/3

Stronglifts

Squat 35 kg 5x5

Bench 16,5kg 5/5/5/3/5   Honestly this is an estimate, I'm using a powerline type machine that I have no idea how much the bar weights, it's not as heavy as the olympic bar so I'm guessing 14 kg perhaps and then I added 1,25kg on each side. Before I only used dumbells. I don't know my bench is a mess,

Barbell row 25kg 5/5/5/3/1

 

Negative chin ups 3/3/1  I could lower myself slower to the ground this time. Fuck yeah!

 

9/3

Squat 40kg 5/5/5/4/3

OHP 15kg 5/5/5/4/4

Deadlift 45kg 1x4

 

Negative chin ups 3/3/1 

 

10/3

Walk 7km

 

11/3

Squat 40kg 5x5! Woop woop motherfuckers!  42,5 kg next!

Bench press 16,5kg 5x5!

Barbell row 25kg 5x5!

Honestly today was great, I made all my sets 

Also negative chin ups 1x3

 

12/3

BW:

Squat 3x10

Lunges 10/10/4 <---knee acting up.

 

Lsit prog 3x10sec

3-point plank 5/7 sec   I would have ended up hurting myself with the wall plank.  And this is intense enough. Phu..

 

I'm cutting it short here because of potential cold and my fucking knee keeps annoying me.

 

15/3

Squat 5/5/4/5/3 42,5kg

OHP -

Deadlift 1x5 45kg

 

16/3
Walk 7km

18/3
Walk 7km

20/3

Walk 6,5km

 

21/3
Walk 6,5km

23/3
Squat 3x10

Lunges 3x10

 

3 - plank 7s/5s/3s
Lsit prog. 5s/5s

Wall pushup 5/3/3 + 2 mediocre knee push ups...
Pistol squat prog. 3x4

 

24/3

Walk 3km

 

25/3

Walk 6,5km

 

28/3

Walk 3km

 

30/3

BW routine. Forgot to write things up.

 

1/4

Walk 6km

 

2/4

Minor BW training, squat + 5kg weight. 50 squat w/o weight and 30 with

 

3/4

Walk 5km

 

5/4
Stronglift

Squat 30kg 5x5

Benchpress 16kg 5x4

Deadlift 40kg 1x5 and personal best at 50kg 1x2!!
 

6/4 

Walk 2,5 km

 

 

7/4

Stronglifts

Squat 32,5kg 5x5

Benchpress 15kg 5/4/3/3/4

Deadlift 50kg 1x4

 

8/4

First run of 2015!

5,38 km interval training jogging and walking.

 

 

[Apocrita]

9/4

Walk 7 km. 

 

10/4

Stronglifts

Squat 35kg 5x5

Bench 20kg 5x5 !!!!!

Row 20kg 5x5

[Apocrita]

13/4

Stronglifts
Squat 37,5kg 5/5/5/5/4

OHP 12,5kg 5x5

Deadlift 50kg 1x5 !

 

14/4

Run 4km  

i love running in the rain.

[Apocrita]

16/4 

Squat 5x5 37,5kg

Bench 5/4/3/4/2  22,5kg

Row

5/5/5/5/3   22.5kg

 

2 2,5 km runs in between here somewhere which i forgot ofcourse. I do have Runkeeper downloaded but I have yet to use it because I forget I have it. *facepalm*

 

27/4 

Run 2,5 km I almost died twice.

 

28/4

Squat 35kg 5/5/5/5/3

OHP 13,5KG 5/5/5/5/4

Deadlift 55kg 1x4

 

2/5

Run 3,7 km of which the last km was good.

[Apocrita]

4/5

I got so bored of Stronglifts so I've decided to do something different for 4 weeks.

 

Clean and press 20kg 

15setx2r

 

Negative Chin ups 

5sx1r

 

Bench 22,5kg

10sx2r

 

Deadlifts 50kg

7sx1r

 

6/5

Squat 40kg

20sx2r

 

Barbell row 25kg

12sx2r

 

Standing barbellpress behind neck 10kg

6x4

 

8/5

Clean and press 22,5kg (20sx1r)

lol no.  18sx1r

 

Bench 22,5kg

8x2

 

Squat 42,5kg

fail 4r.

 

12/5

Run.

 

13/5 

Clean and press 20kg

15x2

 

Bench 22,5kg

10x2  also tried 25kg 1r

 

Deadlift 40kg

20x1 + 5r

 

14/5

Run.

[Apocrita]

15/5

Squat 42,5kg

14sx2r

 

OHP behind neck 10kg

6sx4r

 

Barbell curl 10kg

6sx4r

Barbell row 25kg

7sx2r

 

18/5

Clean and press 22,5kg

7sx2r

 

Benchpress 25kg

4sx2r + 1sx1r

 

Deadlift 45kg

10sx1r

 

Dips bodyweight 

20r

 

22/5

OHP BN 12,5kg

6sx4r

 

Squat 42,5kg

10sx2r

 

Dips bw

33r

 

29/5

Stronglifts

Squat 35kg

5x5

 

Deadlift 40kg

1x5

 

Clean and press 22,5kg

10sx2r

 

Dips BW

14r

2/6

Squat 37,5kg

5x5

 

OHP 15kg

4/5/3/4/5

 

Deadlift 40kg

1x5

 

6/6

25km hike with  10-13kg backpack. 6,5hrs. Rain. And annoying dog. 

[Apocrita]

15/6
Squat 5/4/5/3/2
Bench 5x5
Row 5/5/4/5/5

17/6
Squat 35kg 5/5/5
Deadlift 45kg 1x5

Dips 2/6/4
Legpress 50kg 20r
Deadlift 45kg 3/2
Rowing 2000m 09:50

7/7
C25K W1D1

9/7
W1D2

15/7
W1D3

18/7
W2D1

23/7
W2D2

26/7
W2D3

29/7
W3D1

Bench 22,5kg 3/3/3/3/3

Negative chin ups 1/1/1
A2G squat 7,5kg 5x10

Deadlift 50kg 1x5

20/7
Squat 35kg 5/5/5
Goblet squat 7,5kg 7/8/6/10
Negative chinup 3r
Dips 4/4/4
Lat pulldown 30kg 5r
Bench 20kg 5/5/5
Deadlift 50kg 1r
Clean press 20kg 2r

30/7
9km walking 7kg in backpack
 

31/7

Rowing 500m 2:47 30spm 
Bench 22,5kg 2/1/2/2/2
A2G squat 7,5kg 10/10/10/5
Clean 25kg 2/2/2/2

1/8
W3D2

Bench 25kg 1x5
Bighbar squat 20kg 4r, 22,5kg 3r
Squat 30kg 5x3, 35kg 1x3
Goblet squat 7,5kg 7r

3/8
W3D3

7/8
Isälvsleden, hiking 60km backpack 17 kg 2 days.
http://imgur.com/a/KloYI

15/8
W4D1

17/8
W4D2

19/8
W4D3

20/8
Rowing 500m
Bench 22,5kg 5x5
Legpress 90kg 10/10/10
Deadlift 50kg 2/2/1

21/8
W5D1

23/8
Hiking+camping 2 days 25km http://imgur.com/a/XMMry