Cohen Posted April 25, 2015 Author Report Share Posted April 25, 2015 MyFP todayTotals Cal 2,095 - C 242 - F 49 - P 133 Quote CohenTheBarbarian Level 1STR 4 | DEX 0 | CON 2 | STA 3 | WIS 2 | CHA 2 Current Challenge Link to post
Cohen Posted April 26, 2015 Author Report Share Posted April 26, 2015 MyFP for SundayTotals Cal 2,120 - C 303 - F 43 - P 101 Quote CohenTheBarbarian Level 1STR 4 | DEX 0 | CON 2 | STA 3 | WIS 2 | CHA 2 Current Challenge Link to post
Cohen Posted April 27, 2015 Author Report Share Posted April 27, 2015 Have a sore throat, headache, and a little bit of a cold at the moment, so i'm not expecting any extra today. Just get in the garage and get my workout done Today is workout A and i'm working at level 12 - 30kg for bench, bent over rows, and farmers walks. BW Pullups - 2 sets 8, 5Bench - 4 sets 7, 5, 6, 5BO Rows - 2 sets 13, 10Farmers - 2 sets 45m, 36m MyFP todayTotals Cal 2,120 - C 263 - F 56 - P 113 Quote CohenTheBarbarian Level 1STR 4 | DEX 0 | CON 2 | STA 3 | WIS 2 | CHA 2 Current Challenge Link to post
Cohen Posted April 27, 2015 Author Report Share Posted April 27, 2015 Recruit mini challenge 3: +1WIS 1. Overall my plan is working well but i'm not making any progress on pullups, i'm stuck at 8 reps and the last rep is a bit iffy, I need to change my sets or alter the workout. 2. The topic below had some good suggestions and things to try out. http://rebellion.nerdfitness.com/index.php?/topic/63991-pull-up-progressions/ 3. Tomorrow I will mix up the pullup section of my workout and add chinups with slow negatives twice a week, and do the pullups twice a week. Quote CohenTheBarbarian Level 1STR 4 | DEX 0 | CON 2 | STA 3 | WIS 2 | CHA 2 Current Challenge Link to post
Cohen Posted April 28, 2015 Author Report Share Posted April 28, 2015 Today is Workout B at level 16 - 40kg for goblet squats, one arm rows, and suitcase walks. Been feeling a bit stuck with pullups the last few workouts, so I changed it up a bit today. Added 2 sets of close grip chins with slow negatives, and wide grip pullups moving slow throughout, pausing at the top and mid way. BW Chins - sets 9,5BW Pullups - 2 sets 4, 4Goblet Sq - 2 sets 8, 7 OA Rows - 2 sets 7, 7Suitcase - 2 sets 16m, 16m - not too good today MyFP todayTotals Cal 2,329 - C 295 - F 55 - P 127 Quote CohenTheBarbarian Level 1STR 4 | DEX 0 | CON 2 | STA 3 | WIS 2 | CHA 2 Current Challenge Link to post
Cohen Posted April 29, 2015 Author Report Share Posted April 29, 2015 Well my manflu kicked in on my rest day. Slept all morning so missed my food target for today, don't feel like eating carbs. MyFP todayTotals Cal 1,727 - C 86 - F 81 - P 109 Quote CohenTheBarbarian Level 1STR 4 | DEX 0 | CON 2 | STA 3 | WIS 2 | CHA 2 Current Challenge Link to post
Cohen Posted April 30, 2015 Author Report Share Posted April 30, 2015 Manflu still in effect, but I got plenty of rest last night and had a relaxed morning. Today is workout A and i'm working at level 12 - 30kg for bench, bent over rows, and farmers walks. I had a nice strong black coffee before my workout to help with my manflu symptoms BW CG Chins - 2 sets 10,7BW WG Pullups - 2 sets 5, 5Bench - 3 sets 9, 6, 6, BO Rows - 2 sets 12, 12Farmers - 2 sets 45m, 45m That's the end of benching for this week, so my main quest of a body weight dumbbell bench press (I'm using exrx to calculate my 1 rm) Finished bench this week at 64kg for 9 reps = 1rm of 82kgMy body weight is 82kg wooooootttttt :D Goal completed, the last rep was a bit grindy, but it was full rom with a steady negative - i'm giving it to myself, but it was just one set, I need to repeat to truly call complete :D MyFP todayTotals Cal 2,456 - C 328 - F 74 - P 111 Quote CohenTheBarbarian Level 1STR 4 | DEX 0 | CON 2 | STA 3 | WIS 2 | CHA 2 Current Challenge Link to post
Cohen Posted May 2, 2015 Author Report Share Posted May 2, 2015 Missed workout and tracking on Friday. I'm away with my wife and daughter for May day holiday Quote CohenTheBarbarian Level 1STR 4 | DEX 0 | CON 2 | STA 3 | WIS 2 | CHA 2 Current Challenge Link to post
Cohen Posted May 4, 2015 Author Report Share Posted May 4, 2015 After a weekend away i'm back to normal eating, tracking, and ready to hit the gym this afternoon. Quote CohenTheBarbarian Level 1STR 4 | DEX 0 | CON 2 | STA 3 | WIS 2 | CHA 2 Current Challenge Link to post
Cohen Posted May 4, 2015 Author Report Share Posted May 4, 2015 Today is workout A and i'm working at level 12 - 30kg for bench, bent over rows, and farmers walks. BW WG Pullups - 2 sets 5, 5Bench - 3 sets 9, 5, 5 < hit my main goal again today BO Rows - 2 sets 10, 10Farmers - 2 sets 45m, 45m MyFP todayTotals Cal 2,074 - C 252 - F 46 - P 124 1 Quote CohenTheBarbarian Level 1STR 4 | DEX 0 | CON 2 | STA 3 | WIS 2 | CHA 2 Current Challenge Link to post
Cohen Posted May 5, 2015 Author Report Share Posted May 5, 2015 Hit a pothole riding home on my motorbike today, didn't fall off so my bike is fine, but there was a strange crunching noise in my left shoulder - and now it's sore inside, guessing some rotator cuff issue. So workout today was just some bodyweight squats, box step ups, and a big of jogging around the estate. MyFP todayTotals Cal 2,357 - C 238 - F 83 - P 137 Quote CohenTheBarbarian Level 1STR 4 | DEX 0 | CON 2 | STA 3 | WIS 2 | CHA 2 Current Challenge Link to post
Cohen Posted May 6, 2015 Author Report Share Posted May 6, 2015 Today is rest day. My shoulder is still very sore inside, hoping things will be better tomorrow. If not I will stick to bodyweight stuff again. MyFP todayTotals Cal 2,018 - C 201 - F 74 - P 116 Quote CohenTheBarbarian Level 1STR 4 | DEX 0 | CON 2 | STA 3 | WIS 2 | CHA 2 Current Challenge Link to post
Cohen Posted May 7, 2015 Author Report Share Posted May 7, 2015 Yesterday my shoulder was still hurting, I used dumbbells at 10kg to do some different movements and find out which hurt, farmers walks are ok, rows are ok, bench press hurts damn.... Basically anything where the dumbell is pressed hurts, and holding in front for goblet sqauts hurts too. So I did a light workout of dumbbells step ups, farmers walks and some heavier rows. It went ok and I took it slow.I think I need to reset my weights and go slow for a while until my shoulder is healed.So i'm changing my workouts for the moment, hopefully in a few weeks I will get back to benching. MyFP yesterdayTotals Cal 2,056 - C 178 - F 81 - P 152 Quote CohenTheBarbarian Level 1STR 4 | DEX 0 | CON 2 | STA 3 | WIS 2 | CHA 2 Current Challenge Link to post
Cohen Posted May 8, 2015 Author Report Share Posted May 8, 2015 Changed my workout again today to help my shoulder recover. Good news is that the pain is going away Played futsal for 60mins3 sets of 15 leg raises3 sets of 15 box jumps3 sets bw squats3 sets OA rows 40kg - 6,6,52 sets of DB flyes 15kg - 10,10 < tried pressing shoulder hurt, flyes seem ok but not 100% MyFP yesterdayTotals Cal 1,980 - C 336 - F 28 - P 94 < damn a lot of carbs today, can't resist my missus pasta carbonara with tuna Quote CohenTheBarbarian Level 1STR 4 | DEX 0 | CON 2 | STA 3 | WIS 2 | CHA 2 Current Challenge Link to post
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