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Off Topic => General Off Topic => Topic started by: Torben on November 08, 2012, 11:30:04 AM

Title: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on November 08, 2012, 11:30:04 AM
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Phase I:  general conditioning
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Phase 2 began today:  I will emphasize muscle hypertrophy/ bodybuilding a bit more,  and will have this phase transition into a strength phase.  swimming is now an active recovery on the off days.
also,  every fourth week will be strength testing

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phase 2 completed,  didnt update here cause meh.  consistend of swimming twice a week with a few triathletes and 3 times @gym with a semi split,  good gains overall,  ate like a beast,  worked hard like a beast,  bam.

phase 3
phase 3 began this week after last weeks strength testing and recovery. its a transition from more bodybuilding style to strength and athletism.
implementing sprint workouts, reducing swimming to once a week and gym workouts to twice a week, with one optional if I feel like it : )
this cylcle a gymworkout will always consist of a leg,  a push (tits or delts) and a pull (back)

todays regime was constructed around a 5x5 routine,  just like fridays will be,  over the next month sets increase,  reps and rest decrease.
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fourth cylce:  four days a week of ironwork
cause i wont do track anyway,  to much fun@ working weights atm.  first three weeks will be higher volume,  then one deloading week with strength tests and playfull training (playground, swimming,  jogging),  followed by 3 weeks of heavier work.

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new cycle:  higher volumes, super sets and 3 core days,  supplemented by an optional ab only day
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Title: Re: Torben's training log, Phase I: general conditioning
Post by: Torben on November 10, 2012, 05:54:18 PM
friday,  november 9th
had a stressed out day,  only got to do a short workout:

3min treadmill warmup,  light stretching
3x5x60kg (132lb) hang clean
10min interval treadmill running,  min speed 7km/h,  3 peaks at 14km/h



saturday,  november 10th

~10min warmup chest swimming,  some 14 tracks i guess, dunno
10x1 track full speed with 1min recovery
5x3 tracks chest only,  full speed/power whatever

20min recovery

3x (10 narrow pullups + 10 narrow pushups) in supersets,  1 min pause
3x (8x14kg dumbblell biceps curls + 8x32kg dumbbell triceps overhead push) in supersets,  1min pause
3x (12x8kg db concentration curl  + 12x?kg  cable push down(triceps)) in supersets,  1min pause

felt great,  whole upper body was fruckin pumped after swimming already,  the arm routine in the gym killed it then : )
sunday off,  monday I´ll do some running with my buddies,  cant wait.


Title: Re: Torben's training log, Phase I: general conditioning
Post by: Miwiw on November 10, 2012, 05:55:43 PM
pictures
Title: Re: Torben's training log, Phase I: general conditioning
Post by: Torben on November 10, 2012, 05:59:44 PM
pictures

of me in swimming trunks?  ^^
Title: Re: Torben's training log, Phase I: general conditioning
Post by: Dezilagel on November 10, 2012, 07:52:04 PM
of me in swimming trunks?  ^^

OH GOD YES
Title: Re: Torben's training log, Phase I: general conditioning
Post by: Torben on November 19, 2012, 12:32:19 AM
internet was fucked,  so update is coming in late.
btw: using the 25,  not the 50m tracks.
 
wed,  nov 14th
~10min warmup chest swimming
10x1 track full speed with 1min recovery
10min chest only,  high power

20min rest

3 x superset:
20,16,12x 50kg bp
15x 40kg shrugs
15x 40kg bent over row
12,10,8x 40kg overhead shoulderpress
10x 15kg front raise

best workout yet,  highly motivated,  energised... felt fast and strong,  was great!

sat, nov 17th
was a hard morning, we had to start an hour early (8am),  didnt get much sleep the last two days,  still quite fucked from wed.

10min warmup chest & crawl,  my quads burnt like hell who knows why
full speed chest swimming:  2x 2 tracks,  6x1 track,  1min & 2min rest
arms only:  10 min chest and crawl,  the crawl with hand paddles.  performed sharply and with good force.
3,2,1 tracks afap chest swimming
save for the las tracks which felt great,  the workout was hard and didnt feel fast....

25min rest

supersets:

1x "21" (performing 7 lower,  7 upper half and 7 full biceps curls with the 20kg long bar in one set),      3x8x 10kg tricepscurls (no rest)
3x ( 8-13 dips + 12-15x 21,5kg sz curls)
3x ( 10-12kg dumbell curls + 17.5 kg french press)
1x (20x12.5kg scott curl + 20x? cable push down)

weightlifting part felt great!  had a huge breakfeast with my buddies afterward,  including an 15-egg omlette ^^

Title: Re: Torben's training log, Phase I: general conditioning
Post by: Anal Bleeding on November 19, 2012, 03:25:55 AM
Quote
including an 15-egg omlette

did you shit your pants today?
Title: Re: Torben's training log, Phase I: general conditioning
Post by: donib on November 19, 2012, 07:47:42 AM
Do you even lift
Title: Re: Torben's training log, Phase I: general conditioning
Post by: Dezilagel on November 19, 2012, 08:47:56 AM
pictures of me in swimming trunks

"loudly clears throat while attempting not to giggle with excitement"
Title: Re: Torben's training log, Phase I: general conditioning
Post by: Havoco on November 19, 2012, 08:58:26 AM
So, is torben the EU Balton or something?
Title: Re: Torben's training log, Phase I: general conditioning
Post by: pingpong on November 19, 2012, 02:26:08 PM
PUSH IT TO THE LIMIT BRO, YOU ALPHA MALE MAN, I ADORE YOU, LETS HAVE BABIES

Bullshit aside i dont really get people who make excercise into such a tedious science, i usually just hit the dumbbells, bench or go for a jog and pop a beer afterwards, i mean whats the point with these diaries and diets, its so simple just workout more, eat less and healthy, is this a source of motivation to you or somethin?
Title: Re: Torben's training log, Phase I: general conditioning
Post by: Torben on November 19, 2012, 02:47:07 PM
PUSH IT TO THE LIMIT BRO, YOU ALPHA MALE MAN, I ADORE YOU, LETS HAVE BABIES

Bullshit aside i dont really get people who make exercise into such a tedious science, i usually just hit the dumbbells, bench or go for a jog and pop a beer afterwards, i mean whats the point with these diaries and diets, its so simple just workout more, eat less and healthy, is this a source of motivation to you or somethin?

I used to compete in t&f on a national level,  so I like to apply my knowledge to my workouts.  I kept track of them in form of diaries to analyze what worked well and what didnt.
This thread was started after I asked people in another one if they would like to read about it,  and I am hoping to help motivate a few of the guys here to do some sports : )

did you shit your pants today?

I had anal bleeding ; )  nah the omlette was for 3 guys,  but it was quite a sight!

Do you even lift

weights will be increased steadily while modifying work load and rest,  looking forward to it.  i will implement monthly 1rep max lift testing end of december/beginning of january,  so that will be more fun to read for ya i guess ^^
Title: Re: Torben's training log, Phase I: general conditioning
Post by: LordBerenger on November 19, 2012, 04:24:47 PM
I wish i were German like you and Joker so i could write these long online diaries but i'm too tired to write that much in detail about how much and what i exactly do when i do workout at the gym.

But yeah. You seem to do a lot of cardio exercises. I'm mostly only lifting with some running, bicycling as warming up.
Title: Re: Torben's training log, Phase I: general conditioning
Post by: Torben on November 20, 2012, 12:03:45 AM
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mon,  nov 19th
short lower body day:
10min cycling warmup,  fast enough to break a sweat
100 1leg stair jumps
3x6x50kg (110lb) hang cleans
10min treadmill running,  2 peaks at 12 km/h
3x6x50kg DEEP over head squats
10min treadmill running,  3 peaks at 14km/h
3x I didnt count ^^ crunches (on the phone with my gf,  works wonders haha)
stretching + protein shake.

good day.
Title: Re: Torben's training log, Phase I: general conditioning
Post by: Radament on November 21, 2012, 08:48:28 PM
there's a lot of cardio there , nice ! my only cardio now is trying to catch archers but they nerfed them so it's too easy .
Title: Re: Torben's training log, Phase I: general conditioning
Post by: Torben on November 21, 2012, 11:44:56 PM
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wed nov 21st

tweeked wed workouts cause my buddy cant make mondays leg shit and cause I wanted to up the workload anyway


swimming
10min warmup,  fast enough to break a sweat, 5 tracks crawl rest chest
10x 1track afap with 1min rest
10min crawl no legs with hand paddles
10 tracks chest only no legs full power
3,2,1 track afap chest only
the fast tracks are always competitive against my buddies.

25min rest

3 supersets conisting of:
50kg bp,  12-15 reps  (110lbs)
50kg halve hang cleans, 10 reps
50kg bent over row
30kg lungewalk x 10
15kg front raise

core circuit


Title: Re: Torben's training log, Phase I: general conditioning
Post by: Torben on November 25, 2012, 11:26:35 AM
sat,  nov 24th

had a hard week.

10min warmup crawl&chest
crawl technique
3x100m 1 min rest
250m chest only

20min rest

supersets:
3x (8-12 dips, 6010 hammer pullups)
3x (8-12x22.5kg sz curls,  8-12x22.5kg sz push)
3x (8-12x12kg db curls, 8-12x26kg db push)
crunches.
Title: Re: Torben's training log, Phase I: general conditioning
Post by: Anal Bleeding on November 25, 2012, 05:32:45 PM
nah, you don't lift bro.
Title: Re: Torben's training log, Phase I: general conditioning
Post by: isatis on November 26, 2012, 01:25:56 AM
First I was like : YES swimming!!! (I'm a swimming teacher as a student job)
but all I see is : crawl chest...

I'm not happy for you!!

if you want a REAL manly swimmer body : butterfly all day long!!


:D

good genral conditionning 40-60 min swim training is my personnal funzy pyramid :
200m crawl warm-up
100m breaststroke
50m backstroke
25m butterfly stroke
rest by doing 100m kick crawl
then
25 m butterfly stroke
50m back stroke
100m breastroke
200m crawl (sprint)

100m crawl only arm

50m back only arm (for those shoulder)
50m arm breaststroke (feel the pain!)

and you finish with

3x 100m QNI (25 butterfly 25 back 25 breat 25 crawl)

and a sprint 50m butterfly

you add a 100m free for sprint against other et voilà à good 1500m that you'll have fun doing!
Title: Re: Torben's training log, Phase I: general conditioning
Post by: Torben on November 26, 2012, 10:48:00 AM
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thanks is!
problem is I was a sprinter and taught myself swimming,  so im happy i can crawl without drowning...  but cant do butterflies etc :(
Ill implement some of it for sure though,  for example back stroke n all that,  all in context with my other crap.  If you could keep on having a look here and helping me out it would be great!  ill post what i want to do wednsday tomorrow,  maybe we can tweek it together?
Title: Re: Torben's training log, Phase I: general conditioning
Post by: LordBerenger on November 26, 2012, 03:29:31 PM
Once again. I hate swimming for the record. Probably because of that thing that happened when i was a kid lol.


I'd rather sprint a marathon from 1 city to another. But lifting > rest.
Title: Re: Torben's training log, Phase I: general conditioning
Post by: Christo on November 26, 2012, 03:38:20 PM
Once again. I hate swimming for the record. Probably because of that thing that happened when i was a kid lol.

Jason.. is that you?

Good luck with the plan Torben, reminds me how I should continue exercising again.
Title: Re: Torben's training log, Phase I: general conditioning
Post by: LordBerenger on November 26, 2012, 03:51:25 PM
Jason.. is that you?

Good luck with the plan Torben, reminds me how I should continue exercising again.

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Title: Re: Torben's training log, Phase I: general conditioning
Post by: Torben on November 26, 2012, 04:14:09 PM

shit i wanna learn that...
Title: Re: Torben's training log, Phase I: general conditioning
Post by: Araxiel on November 26, 2012, 04:26:27 PM
Pictures or didnt happen.
Title: Re: Torben's training log, Phase I: general conditioning
Post by: Torben on November 26, 2012, 11:56:33 PM
mon, nov 26th

10min bike,  broke a sweat
100 1leg stair jumps
3x5 50kg snatch
10min treadmill, 2 peaks
3x10 varying deep squats(front,back, overhead)
40 1 leg stair jumps sideways
10min treadmill fast,  3 peaks

3x10 various leg machines (leg stretch, curl, in&out)
crunches
leg raises
Title: Re: Torben's training log, Phase I: general conditioning
Post by: isatis on November 29, 2012, 06:48:54 AM
Butterfly is awesome and everybody wanna do it

I recall some of my butterfly training being watched by a bunch of people (lifeguard pals, swimming teacher, random guys)

t'was pretty strange....

If you can just add backstroke it would be perfect!! (working other muscle a bit! you can get hurt with crawl... even more with strange crawl variation xD)

for the butterfly, I recommend you finding a good swimming pal who could teach you (best thing : spot someone who swim buttterfly rather well and go chat with him after training just asking if he could help you get the synchro, if he's not an asshole he should say yes (most of people swimming butterfly are competition swimmer or swimming teacher sooo)
and even if you don't have it right, it will still make you use your muscle!!

but for now, just remplace butterfly with backstroke and my training stilllll work!!
Title: Re: Torben's training log, Phase I: general conditioning
Post by: Torben on November 29, 2012, 08:00:46 PM
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wednsday, nov 28th
I am up to 85kg again,  feeling fitter every day,  good to be back in regular training.  today I had to make it short,  a traffic jam cost me 1/2 an hour,  and I had to make it to a party later. only had time for:

5 min crawl/breast stroke warm up
3x 100m breast stroke quite fast
2x 50m crawl (technique still sucks making it difficult)
100m back stroke no legs
250m chest stroke only

~15min rest

3 supersets of
12x22kg-db incline bp
15x50kg bent over row
15x50kg rotating shrugs
12x12kg-db shoulder press
12x15kg front raise

on saterday ill try isitiasis' training save the butterfly,  looking forward to it,  will not be easy i guess cause everything but my chest stroke is technically horrible  :mrgreen:
Title: Re: Torben's training log, Phase I: general conditioning
Post by: Joseph Porta on November 30, 2012, 03:23:39 PM
here I am, Porta, thinking Torben was more of a Yoga man.
Title: Re: Torben's training log, Phase I: general conditioning
Post by: Corsair831 on November 30, 2012, 03:33:27 PM
holy shit you do a lot of cardio ... i literally do none ... just weights and walking ... probably not good ;P
Title: Re: Torben's training log, Phase I: general conditioning
Post by: Christo on November 30, 2012, 03:36:12 PM
holy shit you do a lot of cardio ... i literally do none ... just weights and walking ... probably not good ;P

Depends on what result you're after.  :)
Title: Re: Torben's training log, Phase I: general conditioning
Post by: LordBerenger on November 30, 2012, 03:37:52 PM
Depends on what result you're after.  :)

Swole and fit = Go for it.

If you wanna be skinny-barely ripped at all and just bones u just do cardio!
Title: Re: Torben's training log, Phase I: general conditioning
Post by: Torben on November 30, 2012, 03:47:19 PM
actually swimming+ lifting is great if you eat enough,  as it isnt comparable to jogging etc.

furthermore I am using periodisation,  which gives greater results over the year then doing just about the same thing all year long.

you guys just wait n see,  end of december ill be putting weightlifting before swimming,  and in feb swimming will be on my off days only,  and I´ll emphasize str for two months : )

 
Title: Re: Torben's training log, Phase I: general conditioning
Post by: Torben on December 03, 2012, 03:12:40 PM
sat, dec 1st

was a gay day,  only did some whatever swimming and ironwork

swam sunday again to cure my hangover,  worked well : )

later today some running and leg workout,  yay i guess
Title: Re: Torben's training log, Phase I: general conditioning
Post by: Torben on December 08, 2012, 01:44:31 PM
thursday, dec 6th

great traingin,  felt strong and fast,  didnt have a lot of time for the str part later on so i was a bit stressed there:

swimming
5min warmup chest crawl and back stroke

2min rest inbetween:
200m chest
100m chest
50m chest
25m crawl
50m crawl+chest
100m crawl+ chest
200m chest
250m chest only

75
50
25 crawl vs buddy,  was fast and felt good : )

30min rest

3supersets of
10x60kg bench press
10x60kg 1/2hang clean
10x60kg bent over row
10x15kg front raise
2 min rest between supersets.

now off to todays training,  yay.
Title: Re: Torben's training log, Phase I: general conditioning
Post by: Torben on December 08, 2012, 07:01:24 PM
sat,  dec 8th

10min warmup crawl, chest, back stroke
5x25m crawl afap,  1min rest
25
50
75
50
25 chest afap, 1-2 min rest
50m backstroke

1h break

supersets of

6 dips+ hammer pullups
6x27.5kg sz-curl+ french press
6x12kg db curl + 32 kg db press
21xcurl, 21x cable pushdown.
Title: Re: Torben's training log, Phase I: general conditioning
Post by: Torben on December 18, 2012, 07:42:33 PM
was gone for a week,  did some hiking,  swimming and a track workout there of 6x200m

back yesterday,  so today was:

tuesday,  dec 18th


4x superset of
benchpress + bent over row 70kg/154lbs x 6

3ss off
cable cross flies + db rows @ 26kg x 10

sz-curls@ 27.5kg + french press x 6

hammer pullups + dips x10

tomorrow skiing with my beautiful K2 kung fujas

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Title: Re: Torben's training log, Phase I: general conditioning
Post by: Rumblood on December 18, 2012, 08:37:51 PM
I'm only in it for keeping the muscles working right.

I start 10 minutes in 190 degree sauna to get the old juices flowing and loosen up stiff muscles and tendons.

Then I walk a quarter mile, jog a quarter mile, run a half mile, jog a quarter mile, then walk another quarter mile for a total of a mile and a half.

Then:
3x chest flyes
3x reverse flyes
3x military press
3x lat pulldowns
3x tricep extensions
3x bicep curls
1 set max out crunches for abdomen

I need to add squats and superman/cobra for back and leg work as well. On occasion I'll do leg extensions and calf curls.

After the workout, its 15-20 minutes in the 190 degree sauna.

I only use enough weight for the first set to be fairly easy, 2nd mid-difficulty, and 3rd set enough weight to make me work, but not max anything out.

Three times a week keeps me fit, and I rarely aggravate my old war wounds.
(Ankle was wrenched backwards so badly that 6 layers of skin died from being stretched across the ankle bone. I drink lots of milk so it didn't break, but I couldn't run again for a year. 3 separate back injuries at work, which is why I do IT now. Upper, middle, AND lower back. Torn rotator cuff in right shoulder. Chronic issue in the wrist from oyster shucking and a motorcycle accident that makes it sound like crackling twigs at times when I pop it to relieve tightness and mild pain)
It also lets me eat poorly a few meals a week without porking out. Unless you are going for a professional career, not much reason to do the extreme diets or exercise regimens.
Title: Re: Torben's training log, Phase I: general conditioning
Post by: Torben on December 18, 2012, 09:27:49 PM
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First of all, devestated about your war injuries,  sucks bad and I hope people you meet honor the sacrifice you gave!
About your wrist:  welcome to the club,  for me it was a downhill bike accident with 16 : )

Happy to see you working out,  seems to be a good general workout!
if you should ever want a change in your training regime,  you might want to try the bodybuilding cylce kinda work a bunch of track athletes do on their active recovery days.  They foster and maintain general fitness,  arent hard on the body and create a beneficial recovery environment by fostering hgh release etc.

furthermore they only cost you 30 minutes : )

do 1x24  or 2x 12 exercises for 10 reps with a weight you would max out at 12 reps,  and have 30s - 1 min break inbetween exercises.
 I usually picked exercises by machines/ racks standing close to eachother,  which usually results in training muscles in groops.
to visualize,  this is what it could look like:

2x
quads
hamstrings
calv raises
biceps
triceps
crunches
goodmornings
benchpress
shoulderpress
side raises
pullups

this is very general ofc,  but i guess you get the point.  you can emphasise any muslce groop by doing more exersises for one or the other.
bent over row
Title: Re: Torben's training log, Phase I: general conditioning
Post by: Torben on December 22, 2012, 05:10:22 PM
thursday, dec 20th
did some swimming,  dont remember what : )


saturday,  dec 22nd:
10min warmup chest, crawl, back stroke

2x
50m back stroke, 50m crawl, 50m chest

250m chest only

workout later tonight : )


Title: Re: Torben's training log, Phase I: general conditioning
Post by: Rumblood on December 22, 2012, 06:34:28 PM
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Yeah, at one time I did the upper one day/lower the next which kinda gives your core a general workout daily. Mainly that was when I was trying to gain weight and muscle, doing 3 sets and then maxing out on weight for the last one. If I could do more than 3 reps, it wasn't heavy enough. I'm 6'2 220 lbs, if I trimmed all the fat off, I would be around 195-205. Gotta keep some fat on in case of the Zombie Apocolypse! Might need to it get me through a few days  :lol:
Title: Re: Torben's training log, Phase I: general conditioning
Post by: Miley on December 23, 2012, 08:34:37 AM
Enough talking, give us pics pl0x...
Title: Re: Torben's training log, Phase I: general conditioning
Post by: Torben on December 23, 2012, 08:48:13 PM
didnt make it to the gym last night so i went today,  was great.  squeezed in some leg shit cause itll be my last workout before skiing this week.

10min warmup treadmill,  2 peaks @  11 kmh
100 1legged stairjumps front and sideways
a few deep front and backsquats and hang cleans at 50kg

4x12x40kg shoulder press
3x10x10kg sidelift
supersets:
3x8 dips+ hammer pullups
3x8x27.5kg sz curls and french press
3x12x   17.5kg scott curls and cable push down

windshildwipers,  leglifts and crunches
light stretching

arms were pumped good today,  felt great : )
Title: Re: Torben's training log, Phase I: general conditioning
Post by: Torben on January 15, 2013, 04:19:24 PM
btw:  was skiing,  thens sick from dec 30th to yesterday,  did two small workouts in that time but they sucked.  yesterday i went pumping iron,  small full body routine,  tomorrow hopefully swimming and iron.
Title: Re: Torben's training log, Phase I: general conditioning
Post by: Torben on January 19, 2013, 11:52:06 PM
friday,  january 18th

rowing and dynamic stretching as warm up, then
bench press:
20x20kg
12x50
12x60
8x70
3x80
6x70
10x50

cable x-over (weight:  no idea)
4x10-12
in supersets with something for the external rotators of the shoulder,  dont know how to call it in english

pullups:
6+6 aided
4+6 aided
5+4 aided

dumbell row:
3x8x 24kg

lat pulldown machine: 60kg
12, 10, 15 reps

sz-biceps curl:
3x12x 27.5kg

scottcurl:
3x10x 17.5kg

back deltoids machine.


saturday,  jan 19th
swimming:
20 rounds of chest stroke,  crawl and back stroke, 
some rest with faster sprints of crawl with chest stroke and back crawl as rest.
all in all about 1000m,  was still fucked from yesterdays work out.
Title: Re: Torben's training log, Phase I: general conditioning
Post by: LordBerenger on January 19, 2013, 11:58:38 PM
Still hate swimming :P
Title: Re: Torben's training log, Phase 2: hypertrophy (gpp2)
Post by: Torben on January 20, 2013, 12:32:41 AM
im loving it actually,  crawling works quite good by now,  still didnt make it into a swimming club which pisses me off a bit,  but what the hell.
Title: Re: Torben's training log, Phase 2: hypertrophy (gpp2)
Post by: Torben on March 19, 2013, 01:17:16 PM
still on it,  just didnt have the time to update here.
Title: Re: Torben's training log, Phase 2: hypertrophy (gpp2)
Post by: IR_Kuoin on March 19, 2013, 01:41:40 PM
Nice to see that cRPG players are working out and not juts grinding, hehe  :lol:
Title: Re: Torben's training log, Phase 2: hypertrophy (gpp2)
Post by: Torben on March 19, 2013, 01:48:37 PM
yea,  started swimming with a few triathlets,  rly boosted my effort there,  am getting stronger all over and am getting ready for a few fun track meets this summer : )
Title: Re: Torben's training log, Phase 2: hypertrophy (gpp2)
Post by: IR_Kuoin on March 19, 2013, 03:17:08 PM
It really feels good for your body to be in activities. I remember after I quit Hockey and Football I felt so, "Meeeh ...." but after I started training again, lifting some weights and "wrestling" in the local swimmingpool "king of the hill" thing located in the middle of the pool, I feel more energized and better about myself, hehe :D
Title: Re: Torben's training log, Phase 2: hypertrophy (gpp2)
Post by: Torben on March 19, 2013, 03:27:02 PM
It really feels good for your body to be in activities. I remember after I quit Hockey and Football I felt so, "Meeeh ...." but after I started training again, lifting some weights and "wrestling" in the local swimmingpool "king of the hill" thing located in the middle of the pool, I feel more energized and better about myself, hehe :D

hell yeah.  I had a phase when I only worked out in the gym,  but totally missed sports with more complex movement and interaction
Title: Re: Torben's training log, Phase 2: hypertrophy (gpp2)
Post by: SixThumbs on March 19, 2013, 10:28:39 PM
I go about 3 times a week and alternate these two workouts:

Squat 3x5
Bench 3x5
Deadlift 3x5

Squat 3x5
Press 3x5
Power Clean 3x5

It's just a beginner routine but daily life/work seems less arduous and I'm less restless.
Title: Re: Torben's training log, Phase 2: hypertrophy (gpp2)
Post by: IR_Kuoin on March 19, 2013, 11:28:50 PM
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That's the thing I was talking about. Every Friday, me and three of my other friends goes there to have a bit of fun, hehe. There's usually the same group who meets there. Sometimes we end up with 20 16-20 year olds who just goes all out on each other, pushing and tossing and having fun. I'm always pretty tired after those events, and I've never experienced to go home without some sort of wound or marks. Like last time I ended up bleeding from a large cut that I got on my hand. Also, some guy broke his wrist there once, woops :P
Title: Re: Torben's training log, Phase 2: hypertrophy (gpp2)
Post by: Joseph Porta on March 19, 2013, 11:31:37 PM
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Looks like a macabre dildo  8-)
Title: Re: Torben's training log, Phase 2: hypertrophy (gpp2)
Post by: Chris_the_Animal on March 19, 2013, 11:44:08 PM
first i thaught you look something like this:
(click to show/hide)

but now i think you look more like this:
(click to show/hide)

;)
Title: Re: Torben's training log, Phase 2: hypertrophy (gpp2)
Post by: Torben on March 20, 2013, 11:28:04 AM
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sweet that you do cleans as well dude!  imo people not doing them miss out : )

(click to show/hide)

good ol wrestling kinda shit is one of the best workouts,  nice : )
Title: Re: Torben's training log, Phase 2: hypertrophy (gpp2)
Post by: Torben on April 04, 2013, 12:10:34 AM
phase 3 began this week after last weeks strength testing and recovery. its a transition from more bodybuilding style to strength and athletism.
implementing sprint workouts, reducing swimming to once a week and gym workouts to twice a week, with one optional if I feel like it : )
this cylcle a gymworkout will always consist of a leg,  a push (tits or delts) and a pull (back)

todays regime was constructed around a 5x5 routine,  just like fridays will be.

warmup/stretch
5x5 DEEPsquat@80kg/2min rest
5x5 hangcleans@50kg/1min R
5x5 bench press@65kg/2min R
3x6 dumbell inclinepress@40kg/1min R
3x12 cableXover
5x5 pullups@2min rest
3x8 lattpullmachine
Title: Re: Torben's training log, Phase 3:
Post by: Torben on April 09, 2013, 01:33:39 PM
had a great day:
8.4.'13
warmup(cylcing/rowing/dynamic stretching)
hang cleans 6x3x50kg
DEEP suats  6x4x90kg
bench         6x4x70kg
dumblell
incline bench: 3x6x52kg
cableXover: 3x8x??
pullups       6x4xbw+5kg
latmachine 3x10x uff whatever hard shit

bit sore today.  lookin forward to bombarding my abs and biceps today. 
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: IR_Kuoin on April 09, 2013, 01:41:23 PM
Do you even dips?
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on April 09, 2013, 01:43:47 PM
Do you even dips?

ya on my triceps routine ofc!  coming this friday : )
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on April 09, 2013, 10:15:48 PM
9.4.'13
warmup with static core work
6,5,4 winshieldwhipers
3x15xmax+5 cable abcurls
3x12 leg+lower body lifts
2x10x whatever ab machine
3x15x27.5 bicep curl
3x12x17.5 scott curl
15,8,6 x 8kg concentration curl,  no rest

Title: Re: Torben's training log, Phase 2: hypertrophy (gpp2)
Post by: SixThumbs on April 09, 2013, 11:05:12 PM
sweet that you do cleans as well dude!  imo people not doing them miss out : )

I've only been doing them for about two weeks now. Before it was just bent over-rowing. My form is definitely sloppy still and I've been doing front squats to increase flexibility for the catch on the delts. 

You should check out "dragon flags" too if you're looking for a good ab workout. Those and the ab wheel were killer when I first started doing them. Try some moderate deadlifting too for the posterior chain.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Macropus on April 10, 2013, 12:05:18 AM
I +1'ed this thread just because of Torben's awesome avatar.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on April 10, 2013, 11:13:58 AM
I +1'ed this thread just because of Torben's awesome avatar.

thats me irl.  also explains why i cant block (no thumbs)
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Oberyn on April 10, 2013, 12:29:29 PM
Wanted to get Torben to 1k renown so randomely +1 a bunch of his posts in this thread :D That is all, my buff kangaroo friend.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on April 10, 2013, 12:37:57 PM
Wanted to get Torben to 1k renown so randomely +1 a bunch of his posts in this thread :D That is all, my buff kangaroo friend.

:D  haha,  well ty : )
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Chris_the_Animal on April 10, 2013, 01:05:24 PM
Wanted to get Torben to 1k renown so randomely +1 a bunch of his posts in this thread :D That is all, my buff kangaroo friend.
i will do the rest bro ;)

her comes the 1000 torben  :D
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Radament on April 10, 2013, 01:49:26 PM
ehm torben , followed all your training sessions but i have a little problem now
(click to show/hide)
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Vibe on April 10, 2013, 01:51:42 PM
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Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: IR_Kuoin on April 10, 2013, 01:55:25 PM
Hail the new king. Probably the strongest on the forums :P
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Vibe on April 10, 2013, 01:56:24 PM
Hail the new king. Probably the strongest on the forums :P

1 renown to go
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Gurnisson on April 10, 2013, 02:42:35 PM
1 Phase is enough, please don't let it be 3! (http://forum.meleegaming.com/index.php?action=profile;u=3906)
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on April 10, 2013, 02:47:11 PM
ha!  this thread exploded :D  love ya guys : )

(click to show/hide)
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: CrazyCracka420 on April 10, 2013, 04:44:26 PM
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Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on April 10, 2013, 04:52:23 PM
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yeye,  I'll post a pronesque pic with me n my gf as soon as i get her too
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: CrazyCracka420 on April 10, 2013, 05:15:42 PM
pronesque, que?
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Jarold on April 11, 2013, 02:14:08 PM
1000 renown all bow down!

How do you do so much cardio. I can barely do 15 minutes of bike riding before my other exercises I hate every bit of it. Its like I have to force and drag myself out the door!
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: IR_Kuoin on April 11, 2013, 02:45:08 PM
Haha, yeah I also find using the spin-bike really boring, I just want the 20 minutes to go by so I can start on my weight lifting :P

Will be better once the snow melt and I can go outside.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on April 11, 2013, 03:21:56 PM
1000 renown all bow down!

How do you do so much cardio. I can barely do 15 minutes of bike riding before my other exercises I hate every bit of it. Its like I have to force and drag myself out the door!

few things you might wanna try:

periodisation:  you will actually see cardio as a nice new input if you dont do it to THAT extent all year round.
swimming:  its not just cardio.  done right,  its a new way to build muscle and feel good doing it.

do your cardio after your heavy work.  ofc do a few minutes warm up,  than do your str/body building style work,  then hang in another 15-30 minutes of intense cycling/rowing.  remember IF you do semi-lots of cardio next to your lifting,  you will have to shorten your lifting routine.  you can do that by doing super sets.  its not just about quality and quantity,  but also intensity of the work done ; )

if trying to loose weight,  think about downing a cup of black coffee in the morning (activationg free fats),  then do 30min of good cardio (30min is min amount to actually start burning fat from fat cells).  then do your normal lifting routine in the evening. however be sure to do this 2/d workouts less often,  max 3 times a week id say.

bla bla,  ill stop generalizing.  if you want some aid,  pm me your situation and maybe we can find a good training plan for ya
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Armpit_Sweat on April 11, 2013, 04:00:51 PM
if trying to loose weight,  think about downing a cup of black coffee in the morning (activationg free fats),  then do 30min of good cardio (30min is min amount to actually start burning fat from fat cells).  then do your normal lifting routine in the evening. however be sure to do this 2/d workouts less often,  max 3 times a week id say.

bla bla,  ill stop generalizing.  if you want some aid,  pm me your situation and maybe we can find a good training plan for ya

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My main problem is - everything tastes good. It's like filling a furnace at a coal plant. Some people like junk-food, some can't live without chocolate, me, i just consume everything around me, like a black hole. Mashed potatoes, M&Ms, chili peppers, canned cat food, wasabi ice-cream, chocolate sauce - i just mix these mfckers in a bawl, and consume. There is no stopping me! I whish i could stick a giant straw in Mother Earth's belly and devour it whole!
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on April 11, 2013, 04:53:32 PM


My main problem is - everything tastes good. It's like filling a furnace at a coal plant. Some people like junk-food, some can't live without chocolate, me, i just consume everything around me, like a black hole. Mashed potatoes, M&Ms, chili peppers, canned cat food, wasabi ice-cream, chocolate sauce - i just mix these mfckers in a bawl, and consume. There is no stopping me! I whish i could stick a giant straw in Mother Earth's belly and devour it whole!

thats just about what i do atm.  I eat about 5kg a day.  stopped using plates cause they are too small and eat right out of the pot. However since I started eating that much and training hard,  my body doesnt crave fast food or sweet stuff anymore -   only if i hadnt had a meal in three hours or so ^^
thank god for shakes btw.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on April 13, 2013, 03:53:04 PM
friday, april 12th. (~2hours)
legs, delts,back; 1min paus(sets), 2min pause(exercises)
warmup (3mincycle, static stretching,2min rowing, dynamic stretching)
hang clean 6x4x60kg
jumpsquats 5x5x60kg
military press 5x5x50kg
romanian deadlifts 3x10x60kg
super sets of:
dumbbel rows (3x7@30kgdb) and front raise (3x7x20kg)
rowing machine 3x10
sideraise machine
ss of rear delt machine and outer rotators
50cents ab thing 3x6
ab machine 3x12
50 crunches
1 set of stretching (30sec each)




i am waiting to turn a super saiyan any day now,  dam it feels so good to be working out since a while and feeling the strength gains!  i am writing this a day after my workout and am just about depressed that I wont do any iron work until moday.  at least some swimming tomorrow.

Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Anal Bleeding on April 14, 2013, 08:15:03 AM
friday, april 12th. (~2hours)
legs, delts,back; 1min paus(sets), 2min pause(exercises)
warmup (3mincycle, static stretching,2min rowing, dynamic stretching)
hang clean 6x4x60kg
jumpsquats 5x5x60kg
military press 5x5x50kg
romanian deadlifts 3x10x60kg
super sets of:
dumbbel rows (3x7@30kgdb) and front raise (3x7x20kg)
rowing machine 3x10
sideraise machine
ss of rear delt machine and outer rotators
50cents ab thing 3x6
ab machine 3x12
50 crunches
1 set of stretching (30sec each)




i am waiting to turn a super saiyan any day now,  dam it feels so good to be working out since a while and feeling the strength gains!  i am writing this a day after my workout and am just about depressed that I wont do any iron work until moday.  at least some swimming tomorrow.

dude you are so body obsessed.
one day you will stop and just get fat.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on April 14, 2013, 06:15:53 PM
dude you are so body obsessed.
one day you will stop and just get fat.

ah, im cool with that
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Anal Bleeding on April 14, 2013, 07:59:29 PM
I bet when you are 40 you will be all fat and have shoulder/knee problems.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: IR_Kuoin on April 14, 2013, 08:35:06 PM
I bet when you are 40 you will be all fat and have shoulder/knee problems.

And what about you? Do you exercise? And if you don't. Do not think that it will take away the problems that we will all face when we get old.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on April 14, 2013, 08:58:55 PM
kinda true.  todays society is more prone to body dysfunctions due to lack of exercise or even simple movement and bad posture than ever before.   you can bet you ass that the average athlete will grow old a lot healthier then the average non training dude.

edit:

sunday,  april 14th
swimming:
500m warmup
5x35m slow+15msprint
200m quite fast
100m a bit slower (dunno the engrish terms for them speeds)

short cause i had shit to do, but very rejuvenating. 
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Anal Bleeding on April 15, 2013, 05:58:15 AM
I was a gym rat for about 10 years. Now I can't do bench presses without elbow joint locking up.
I jog occasionally now that's all.
I'm 5' 11'' 190 lbs.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on April 15, 2013, 09:37:17 AM
I was a gym rat for about 10 years. Now I can't do bench presses without elbow joint locking up.
I jog occasionally now that's all.
I'm 5' 11'' 190 lbs.

sorry to hear that mate.  I've been lucky and had great teachers I guess:  up till now 15 years of training,  four being track athlete, about two of serious body building and the rest being shit like what i am doing now next to my job, including a lot of fun sports like surfing and skiing. no problems yet.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: IR_Kuoin on April 15, 2013, 02:56:33 PM
Only problem I had was some wearing on my shoulder, cuz I did 3 training sessions in a row, and didn't expect the last one to be so heavily that it made my shoulder hurt, its okay now but I do some elbow stretching just to make sure.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on April 15, 2013, 08:05:37 PM
I heard swimming helps.

yeah i became a big fan over the last years, specially since last november!
and statham is a freak,  he doesnt even drink. not even beer!! ahrg.  no body is worth that :D

edit:
tadays training, jus over 1:30h,  legs, back, chest

monday,  april 15th
warmup (3min cycling, static stretching, 2min rowing,  dynamic stretching
6x4x60kg hang clean
7x3x100kg deep squat
3x10x60kg romanian deadlift (RDL)
7x3x75kg benchpress, 1x3x80kg
6x10x26kg/db dumbbell incline press
6x10xw/e cable crossover
7x3x+10kg negative pullups (NOT full range of motion-important. pm me for more)
3x10x lat machine
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: SixThumbs on April 16, 2013, 06:07:05 AM
I think I need to do some low weight, high volume days; my knee has been ruined for the past two weeks.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on April 16, 2013, 09:45:12 AM
I think I need to do some low weight, high volume days; my knee has been ruined for the past two weeks.

what have you been doing in the two weeks previouse to your pain?
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: SixThumbs on April 16, 2013, 04:24:09 PM
The workout I posted earlier in the thread. I'm a bit bow-legged though from childhood and on one of the last squats I did I turned my knee funny, still mildly hurts when I squat down all the way but I'm back to the gym today.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on April 16, 2013, 04:36:59 PM
The workout I posted earlier in the thread. I'm a bit bow-legged though from childhood and on one of the last squats I did I turned my knee funny, still mildly hurts when I squat down all the way but I'm back to the gym today.

maybe you wanna work around that and do some 20-30min cycling until it feels better?  low volume squatting wont do any good if a legiment is a bit worn.  you would still be prone to fucking up the correct movement.

you might also want to consider using this "break" in heavier squatting to get somebody to review your technique and work on that.

last but not least bow legged might be an indication to get an orthodontic insole for a while.  incorrect straining on a daily bases (wrong vocabulary here sorry)  can come to show during high loads like during a work out.  hm,  im pissed i cant express myself better,  but i hope you get what i mean. 

anyway,  no matter what you do,  gl with getting over it!
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on April 16, 2013, 09:55:46 PM
tuesday, april 16th
just wanted to kill myself off today,  arms and abs
10min warmup cycling+stretching
6x4x37.5kg sz-curl
5x5x27.5 sz curl
(12,10,6)x22,5 scott curl
(11,9,7)x 9kg concentration curl
1x6 windhshieldwipers (couldnt do more due to sore back from yesterday)
3x15x full tower+10kg cable ab-curls
50 crunches
10,10,6 dips
10,8x34kg triceps dumbell overhead press whatever thingy
2x10x dimond pushups
2x?x? cable push down (triceps)

Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: CrazyCracka420 on April 16, 2013, 10:17:14 PM
did you post your tits yet?
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on April 16, 2013, 10:44:28 PM
did you post your tits yet?

ill post them alongside my gfs as soon as i get her drunk enough
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: SixThumbs on April 18, 2013, 05:19:12 AM
maybe you wanna work around that and do some 20-30min cycling until it feels better?  low volume squatting wont do any good if a legiment is a bit worn.  you would still be prone to fucking up the correct movement.

you might also want to consider using this "break" in heavier squatting to get somebody to review your technique and work on that.

last but not least bow legged might be an indication to get an orthodontic insole for a while.  incorrect straining on a daily bases (wrong vocabulary here sorry)  can come to show during high loads like during a work out.  hm,  im pissed i cant express myself better,  but i hope you get what i mean. 

anyway,  no matter what you do,  gl with getting over it!

Thanks, I've just been squatting fairly heavy with no auxiliary work (or post workout stretching) so one of the days I was a bit fatigued and torqued it funny. It's better now but I don't think my form was/is off, just a bit of overtraining. Anyway, I've moved on to learning front squats with a lighter load as my range of movement returns.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on April 18, 2013, 11:43:08 AM
nice bro!  gl,  and maybe think about mixing up the training here and there to allow your body to gain non-specific strength around the usual exercises you perform. : )

Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on April 18, 2013, 09:47:15 PM
some recreational mtbing,  around two hours.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on April 21, 2013, 10:58:24 PM
friday, april 19th

warmup (3min high freq cycling, stretching, 1min row, dynamic stretching)

7x3x70kg hang clean
6x4x65 jumpsquat
6x4x55 military press
3x10x20kg 1/2 military press
3x10x60kg romanian dead lift
3x10x30 db row
3x12x20 front raise
3x10x? row machine
3x10x? sideraise machine
ss(3x10x? rear delt and outer rotators)
3x7xbw upside down sit ups (50cent shit, dunno name)
3x15xmax cable ab curl
stretching.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Chris_the_Animal on April 21, 2013, 11:09:34 PM
50cent shit

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Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Radament on April 22, 2013, 01:42:54 PM
hey torben , don't know where to ask so i decided to ask here .
i really need to train forearms cause they seem weak compared to biceps  so i decided to find a good exercise and i found these---> http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/2/muscle/forearms (http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/2/muscle/forearms)

i'm not going to do the "farmers walk" , tried the Palms-Down Wrist Curl Over A Bench but it sucks , can't really find a position to do that.
so i decided to try the Reverse Barbell Curls found here ---> http://www.leehayward.com/exercises/forearms/ (http://www.leehayward.com/exercises/forearms/) and i found it great , you can also train biceps .
at this point i need an exercise to do at work in the free times but i can't bring my lovely barbell with me !!!
what do you suggest? i already have 2 dumbbells and 8 pinches ( 4x2kg and 4x1kg) at work but i don't know what type of exercise i could try .
do you think this http://www.bodybuilding.com/exercises/detail/view/name/plate-pinch (http://www.bodybuilding.com/exercises/detail/view/name/plate-pinch) can work ?
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Panos on April 22, 2013, 01:49:25 PM
when u train your back, u also train biceps and forearms.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on April 22, 2013, 02:07:33 PM
(click to show/hide)

hey mate.
-first thing you gotta consider is that forarm muscles,  just like abs n shit,  are made to work for an extensive period of time under a medium worklaod,  au contraire to gluts or pecs who best respond to great amounts of load for short periods of time.
this means you can work them almost on a daily basis,  they dont need lots of recovery,  what they do need is lots of stress.  ofc you should mix in a few heavy workouts here and there,  but dont puss around with them.

-if you have anything heavy that  requires a wide grip,  you can just hold that while sitting at your desk (same principle as the plate pinch),  and work out the forearms nicely.
the reverse curls are ok,  but wont work the big calf like muscle that really adds volume to your forarm,  also are to weak to properly train your biceps.  they are a nice last biceps exercise though,  after your heavy work.
-during normal lifting,  dont use your thumb,  and you will strain your gripping muscles more.
-get creative,  you can incorperate forarm work into anything : )
ill look for pics of a excercises later : )

the first few weeks of intense regular training will strain them,  but if you keep it up,  you will come to a point where you can work them almost daily without them feeling like mush.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Radament on April 22, 2013, 08:52:39 PM
thanks , i'll try to find some heavy stuff that i can grab cause the pinches haven't any type of grabbable part.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on April 23, 2013, 10:11:12 PM
teusday, april 23rd
first test day of unloading week:  squats.  last 1 rep max(4weeks ago): 110kg (first 1rm in a long time, so high gains were expected)

warm up (3min cycle, static stretching, 1min rowing,  dynamic stretching)

hang clean (warm up) 3x50, 3x70, 1x80

squats:  3x70, 2x90, 1x110 (felt great), 1x130kg (fail), 1x120kg, 1x125kg, second atempt at 130 (fail)

deep squat 1rm: 125kg

over all happy. felt a bit dizzy after 125 and second failed 130.

easy movement (2x10x50kg bench, 2x10x60kg lat pull down, 2x10x17.5kg biceps curl)
two sets of static stretching

will be testing full snatch,  bench press and maybe military press this week
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: IR_Kuoin on April 23, 2013, 10:36:13 PM
When will we get pictures ? :P
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on April 26, 2013, 12:44:41 AM
gay training today,  maxed out at 80kg clean after a long and exhausting day.  fuck.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Son Of Odin on April 26, 2013, 01:26:58 AM
Do you do cock pushups?


btw I started training again too (not cock pushups tho). Mainly running, skiing and normal muscle training in home for now. I have never really been a gym rat but some more weight lifting would be good for my core and hands. Strong core is more important. Huge biceps just make people look retarded imo and possibility of injuries gets higher if you don't work out the core properly.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: IR_Kuoin on April 26, 2013, 09:11:11 AM
Haha, so true Odin. Seeing people who have only trained their biceps making the rest of their arms looks small in comparison, they don't even look strong, just silly. Training your whole arm / shoulder is better :P

Also Odin, you got some weights at home?
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Son Of Odin on April 26, 2013, 09:06:07 PM
I have couple dumbbells here. Nothing fancy. Military press and other stuff is good to do with them.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on April 26, 2013, 09:14:26 PM
I have couple dumbbells here. Nothing fancy. Military press and other stuff is good to do with them.

military press is performed with barbells mate : )
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Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Son Of Odin on April 26, 2013, 09:22:06 PM
military press is performed with barbells mate : )
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Yeah but you can do the same thing with two dumbbells if you don't have barbells :D
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Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on April 26, 2013, 09:30:17 PM
(click to show/hide)

yeah,  thats a shoulder press : )  sry for being anal,  I want the thread to be educational why im using right words n shit :D
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Son Of Odin on April 26, 2013, 10:38:24 PM
sry for being anal,  I want the thread to be educational why im using right words n shit :D

ofc you're being anal on right terminology, you're German :D.

I've heard people calling shoulder press military press quite many times... I guess it's a common fuck up tho (for my defence).
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on April 28, 2013, 06:18:52 PM
sat april 27th.  after squating day,  hole week went south.  penicle was this workout,  i was fucking weak n all that -.-

so i did a crappy warmup,  crappy 90kg 1rm bench (failed @ 95) and realized how much more work i need.

anywho,  next cycle starting tomorow,  hopefully this time i will actually do the running i wanted to implement since 2 months :D

Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Son Of Odin on April 29, 2013, 10:51:09 PM
I had 9km cardio today ^^. Part walking, part running. By the end of summer I'm planning to be able to run 10-20 km with ease. Just having my doubts that low carb diet is not optimal for run training... It's great and fast way to lose some weight at first but longer runs seem to require some carbs (for what I've read from internet). Any advice on that Torben? Are carbs absolutely necessary?
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on May 01, 2013, 03:20:12 PM
new phase,  back to some volume work:
edit:  had forgotten last weeks monday workout (29th of april)
usual warmup
full cleans,  3x8x?(50 or 60kg)
deeps squats 3x8x80kg
romainian deadlifts:  3x10x60
dont remember rest unfortunatly.
some stretching


tuesday,  april 30th
usaual warmup
benchpress 3x8x55kg
db incline bp 3x8x24kg
cableXover 3x10ish
pushups 12,10,? (rly fucked at that point)

and back home.  juuuuuust made it to the strat battle :D
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on May 01, 2013, 10:37:33 PM
I had 9km cardio today ^^. Part walking, part running. By the end of summer I'm planning to be able to run 10-20 km with ease. Just having my doubts that low carb diet is not optimal for run training... It's great and fast way to lose some weight at first but longer runs seem to require some carbs (for what I've read from internet). Any advice on that Torben? Are carbs absolutely necessary?

sorry mate just read that now.
yeah carbs are necessary- in the long run.  if your primary goal is to loose fat- do low carb.  if your primary goal is to get better in running, you will need those carbs at some point.

I am not sure about your status atm,  but here is what you might want to try: 

do one month of high volume but easy running,  always staying in your "steady state",  which is the running speed where you do not use more O2 then your system can provide.
remember:  rule of thumb is that you start burning fat after at least 30min of continuous movement.
also,  training should start with a high volume phase.  so these things go hand in hand very well : )

the carbs you do eat,  you should in the meal after your trainnig.  this helps regeneration and makes sure that they will be used for gluconeogenesis (not sure about right terminology in english-the process of making new glycogene),  and prevents the carbs from being turned into fat.
after that month you will have a feel if you are doing well or not.
if not,  try not really doing a low carb diet,  but instead haveing a part of the day where you eat less carbs.  When i did running,  i had a huge breakfeast,  during the day then I ate mostly proteins and fats and only little carbs,  and in the evening i had a few more then again.
it worked very well for me.

sry hope this is understandable,  im very tired atm and not sure if i made myself clear.

gl and ask again if you like : )
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on May 02, 2013, 03:35:49 PM
thursday,  mai 2nd
warmup
hang clean,  3x3x50
deadlifts 3x8x70
biceps-pullups 12,10,10
lat pulldown machine (3x12x80)
rowing machn3x12x?
back delt machine
20min of cycling @high frequency,  120kcal burned.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on May 03, 2013, 03:20:07 PM
fri, may 3rd
shoulders today
warmup (running,  cylcing,  dynamic stretching)
3x8x30kg military press,  super set with cable ab curl
3x8x20kg/dumbell shoulderpress ss with 40kg shrugs
3x12x20kg front raises
3x8x? siderais machine ss with outer rotators
10min cycling
stretching

also did somw 15 sets  15x 27.5kg bicep curls this morning,  thanks to this: http://forum.meleegaming.com/general-off-topic/crpg-biceps-curl-challange-starting-monday-may-6th!/

will do some more now,  cause I wanna play. 

how great is getting stronger and fitter thanks to playing computergames. 
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Radament on May 04, 2013, 07:13:31 PM
need suggestion for neck exercises , i'm actually doing this http://www.bodybuilding.com/exercises/detail/view/name/lying-face-down-plate-neck-resistance (http://www.bodybuilding.com/exercises/detail/view/name/lying-face-down-plate-neck-resistance) with 5 kg but don't know if it's very effective.
also this --> http://www.bodybuilding.com/exercises/detail/view/name/seated-head-harness-neck-resistance (http://www.bodybuilding.com/exercises/detail/view/name/seated-head-harness-neck-resistance) but i'm worried if someone enter my room while doing this lol.

any suggestion for other neck exercises ? or the first should be ok? thx
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: SixThumbs on May 04, 2013, 07:25:11 PM
Eh, I'm not really sure of the benefits of neck exercises unless you have some limited range of motion and you're just trying to stretch it out. If you're trying to get a bigger look to your neck you could try growing your trapezius muscles. Also to a lesser extent bench press will help as you press your head and upper torso into the bench for a bit of an isometric workout.

Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Radament on May 04, 2013, 07:31:36 PM
Eh, I'm not really sure of the benefits of neck exercises unless you have some limited range of motion and you're just trying to stretch it out. If you're trying to get a bigger look to your neck you could try growing your trapezius muscles. Also to a lesser extent bench press will help as you press your head and upper torso into the bench for a bit of an isometric workout.

uhm ye maybe i just need to armonize it with trapezius exercises , don't want to become like him
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Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on May 05, 2013, 10:34:22 AM
imo neck exercises should be the last thing to think about,  the muslces actually gow to some extent just because of the body being in an anabolic state due to heavy training of big muscles.

other then that ye,  you can do that,  also check martial arts forums,  they have a few nice body weight exercises for the neck (also frontal muscles etc.)
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Boerenlater on May 05, 2013, 04:22:00 PM
Torben any tips to do pull/chinup when I'm either too heavy or too weak?
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on May 05, 2013, 07:43:38 PM
Torben any tips to do pull/chinup when I'm either too heavy or too weak?

it depends on your size (hight),  the training facility (gym or home?) and how much strength is missing.

The obvious way to go is to build strength with weight training like lat pulldowns on a cable tower,  rowing with a bar,  dumbell or on the tower... but I for instance- no matter  what- always try to implement free pull ups.

if the strength or strength endurance is missing to do the amount of reps i want,  i do "assisted" or "negative" pullups:

your hands on the bar,  you touch the ground with the balls of your feet after every rep and perform a small "jumping" motion out of your calfs and maybe full legs,  to get up.  then concentrate on a very controlled lowering of the body.  this negative movement with more weight than you can actually move in the positive direction helps build strength very fast and strongly,  but is very taxing on the nerve system.  so you should have at least 48 hours between two intensive work outs in which you did this excersize.

second thing you can do:

have your bar at chest level,  or lower,  and perform "pullups" like you would do a bench press,  lying below the bar in an angle,  feet on the floor.  its kind of a bodyweight rowing type of thing. 

hope I made myself clear,  if not,  ask : )

anyone else have questions?  also personal ones,  pm or post here.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Harald on May 05, 2013, 08:15:08 PM
Torben any tips to do pull/chinup when I'm either too heavy or too weak?
That guy comes off a bit goofy but i really like his channel & website, many beginner tips on training and nutrition.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Vibe on May 05, 2013, 08:45:18 PM
That guy comes off a bit goofy but i really like his channel & website, many beginner tips on training and nutrition.

(╯‵Д′)╯YOU DISHONOR YOUR FAMILY!

what kind of a nerd are you, working out? tsk tsk
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Son Of Odin on May 06, 2013, 01:10:11 AM
(click to show/hide)
That guy comes off a bit goofy but i really like his channel & website, many beginner tips on training and nutrition.
Seen this channel before. Quite good advice on workouts but I'm finding it hard to get nutrition tips from a vegetarian :D. Especially his ways of preparing food is disgusting and "if it tastes good, spit it out"- mentality is bullshit. Healthy food tastes just as good once you get used to it.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on May 06, 2013, 04:29:02 PM
monday may 6th. leg day. 
usual warmup
4x6x50kg full cleans
4x6x87.5kg deep squats (wasnt easy)
3x10x60kg romanian deadlift

3x15x fullweight+10kg cable crunches.

5min cylcing + stretching.

great day.


biceps curl challenge going on as well,  did some 10 sets of 15 reps @27.5kg this morning
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on May 07, 2013, 03:26:49 PM
tuesday,  may 7th
chest
great shit today,  although i kinda mixed up my sets/reps by mistake

usual warmup
bench: 3x8x60
dumbell incline bench:  3x6x26
flies on cableXover: 3x?x?
3x10xpushups

3x?xdips+ dips on dipmashine after every set of free dips
2x5x34kg dumbell triceps thingy
3x10xtriceps cable push down whatever
5min cycle
stretching

Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Gurnisson on May 07, 2013, 03:39:36 PM
Don't you get bored with this? :lol:
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on May 07, 2013, 04:00:41 PM
Don't you get bored with this? :lol:

na,  i did a lot of swimming last winter,  so this ironwork is a nice change.  also I make my money off of it atm so fuck.  getting payed to do sports?  nais.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Elmuri on May 07, 2013, 04:32:09 PM
Hmm who pays you for that :O

I started some time ago to do some muscular training at home. Some sit-ups and other stomach excrecise, back and latus (don't know the right term) training and push-ups in the mornings. All the time a bit more, today about 50-60 each move in series of 15-20.

Don't need any fancy gym equipment at this point  :P And sorry for sucking at terminology.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on May 07, 2013, 07:06:23 PM
Hmm who pays you for that :O

I started some time ago to do some muscular training at home. Some sit-ups and other stomach excrecise, back and latus (don't know the right term) training and push-ups in the mornings. All the time a bit more, today about 50-60 each move in series of 15-20.

Don't need any fancy gym equipment at this point  :P And sorry for sucking at terminology.

sounds great mate!  just call them lats :D  (latin would be latissimus)  imo its just important to stay in shape,  one of the greatest risks coming up to western civilisation are the posture problems due to our fucked up work life....
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on May 10, 2013, 03:35:35 PM
friday,  may 10th
was too hungover yesterday unfortunatly,  so i did my back workout today.  might go back tonight to do delts n shit.

usual warmup
full cleans 3x3x50kg
deadlifts 4x6x75kg
bicepsthingy pullups 6,6,5 then 12 half ones
lat pulldown 3x8x80kg
rowingmashine 3x12x60kg
rear delt machine+outer rotators 3x10xwhatever
5min cycling,  stretching.

Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Anal Bleeding on May 11, 2013, 05:26:49 PM
na,  i did a lot of swimming last winter,  so this ironwork is a nice change.  also I make my money off of it atm so fuck.  getting payed to do sports?  nais.

are you a man whore?
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on May 11, 2013, 06:24:37 PM
are you a man whore?

you got it ; )
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on May 11, 2013, 06:52:09 PM
saturday,  may 11th:

usual warmup
military press 4x6x35,  ss with cable crunches (full weight +10kg)
dumbell military press 3x6x18kg
front raise 3x12x20kg,  ss with 40kg shrugs
dips, 10,9,8
triceps cable push down

15min cycling,
stretching
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Anal Bleeding on May 11, 2013, 07:29:14 PM
so you let old men suck you off for money?
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on May 11, 2013, 07:39:37 PM
i prefer doing the sucking.  protein is protein after all
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on May 12, 2013, 11:12:34 AM
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Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: KaMiKaZe_JoE on May 12, 2013, 06:59:58 PM
A LIFTING THREAD? OH SHIT!

Hey, Torben, have you tried 5/3/1? I just switched over to that after bulking, then cutting, on a push-pull split and it's fucking amazing. Google it and try it, damn you. It's a powerlifting routine, but it's flexible enough to include assistance exercises of your chosing, plus cardio/conditioning/gains-destruction.

Slow, but guaranteed gains on the main lifts (squat, bench, DL, and OHP). There are spreadsheets available online that make calculating your 1 RM and the necessary weights per-week much easier.

I highly suggest it, especially if you ever end up plateauing on the main lifts.

May the Gains be ever in your favor.

Edit: And to whoever asked about neck exercises: don't worry about that shit. As Torben said, your neck'll just get bigger as you lift heavier shit. If you're still interested, I suggest taking up wrestling, though that's kinda a dumb suggestion if you're not interested in actually, uh, wrestling.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on May 12, 2013, 08:09:03 PM
(click to show/hide)

lol mate,  great post!  highly energetic.  i will do as you said,  and keep you updated!  may i recomend looking into waterbury method and its derivats?
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on May 12, 2013, 08:24:36 PM
shit I'm all pumped now,  cant wait for tomorrow o0
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on May 13, 2013, 12:37:03 PM
had a look at the 531 and  am pleased.  lots of the principles I use are there as well, like the 4th week of a mezo being deloading phase,  continiouse progress in str etc etc.  looks decent,  will give it a try as soon as it fits into my plan.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on May 15, 2013, 02:04:00 PM
teusday april 14th
leg day

usual warmup
5x5x50kg full clean
5x5x90kg DEEPsquats
3x10x60kg rdl/romanian deadlif
some abb shit
5min cycle
stretching.

feeling great.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on May 15, 2013, 07:36:27 PM
wednesday,  may 15th
chest/triceps

usual warmup
4x6x65 bp
3x6x26kgdb incline bp
3x10 cablexover
3x10 ushups

3x? dips in ss with dipmachine
3x8x30kg dbpress
3x10x? cable pushdown


pumped like hell,  awesome day.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Son Of Odin on May 15, 2013, 11:08:12 PM
A small update from Sodin's training. Been doing short and long cardio runs. Short ones being 30 min jogs and longer ones varying from one hour to two hours of interval training to get my oxygen intake higher. My original hometown also provides unlimited amounts of long steep hills which is perfect for that purpose. Overall feeling is great and I have noticed the progress has skyrocketed during this latest week. Today I jogged for about 20 minutes and checked my sports tracker to see if it's working correctly. It felt like I had been training for 5 minutes but instead it was really 20 mins of hill climbing. Went a little further and had a good 50 minute leg rape in total.

Feels goodman :D
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Christo on May 15, 2013, 11:12:06 PM
Make sure you don't get injured though, that's what killed my exercise plan in the end of last summer.
(It can happen to anybody especially if you are rollin' for a good amount of time, really)

Can be a pain in the ass when you can't walk for two weeks.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Son Of Odin on May 15, 2013, 11:33:25 PM
I'm aware of that Christo. I went to border jaeger re-training camp couple years ago and got really nasty blisters at the bottom of my heels. The one in my right leg was as big as the bottom side of the heel. It took about 2 weeks to be able to walk normally after that one week buttrape guerilla warfare madness :D. So yeh I know when to stop. Like they said in borderguards "here everyone will find his own borders". Not sure if that pun translates well into english but I found out what my limits are :P.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Anal Bleeding on May 16, 2013, 05:37:22 AM
cant you do dips without a machine?
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: IR_Kuoin on May 16, 2013, 09:05:08 AM
cant you do dips without a machine?

You can do dips from an even ledge that is not too far from the ground, like a bench.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on May 16, 2013, 11:26:38 AM
sounds great odin!

@ anal:  i did normal dips in supersets with the dip machine. 

kuoin,  i think he ment sth else :D,  btw dimond pushups are a great bw triceps exercise as well!
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: IR_Kuoin on May 16, 2013, 12:43:31 PM
Well dips can be done in a machine and on a bench, prefer using a bench though :P
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on May 16, 2013, 12:48:43 PM
ah,  mate.  we are talking about the free dips/parallel dips/whatever.  the ones where you hang free and push yourself up:

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Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Anal Bleeding on May 16, 2013, 05:08:26 PM
parallel bar dips are sick, don't need the machine for it.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on May 16, 2013, 06:21:26 PM
parallel bar dips are sick, don't need the machine for it.

as i said,  superset.  might as well have done dips n pushups or dips n cable push down. 
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: IR_Kuoin on May 16, 2013, 06:32:55 PM

Life goal
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on May 17, 2013, 06:05:06 PM
sick today,  wont be doing sports till tuesday,  also next week is my delaoding phase,  so not that big of a deal.  hopefully ill be strong for my tests,  and get some swimming done...
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Son Of Odin on May 17, 2013, 10:15:11 PM
Next week I'm going to the gym and take Spurdo there with me to lift some iron. I wrote this here so I might actually finally do it :D. It is good to have a friend in the gym if you need a spotter for maximum weight lifts when the progress has gone that far. It is profit for both and you are more likely to follow your plan when you have a buddy there as well. I am not going to record my stuff with German precision though. I go by the feel like I do with my running excercises. Pushing myself to the edge but not over training :P

I took a day off today as well because my calves felt too tense. I've been out there every day for about a week so it's good to give my legs some time to recover more so I can continue my cardio routine with full force.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: IR_Kuoin on May 17, 2013, 11:48:53 PM
Also, having a buddy you can push each other to actually get your asses to the gym :P
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on May 17, 2013, 11:50:08 PM
Next week I'm going to the gym and take Spurdo there with me to lift some iron. I wrote this here so I might actually finally do it :D. It is good to have a friend in the gym if you need a spotter for maximum weight lifts when the progress has gone that far. It is profit for both and you are more likely to follow your plan when you have a buddy there as well. I am not going to record my stuff with German precision though. I go by the feel like I do with my running excercises. Pushing myself to the edge but not over training :P

I took a day off today as well because my calves felt too tense. I've been out there every day for about a week so it's good to give my legs some time to recover more so I can continue my cardio routine with full force.

yeah,  be sure to give your body 48 hours of recovery now and then.  key is continuity. way more important then intensity for the average joe like you and myself : )
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Elmuri on May 24, 2013, 02:17:04 PM
bumb?
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on May 24, 2013, 02:32:08 PM
bumb?

thanks man :D  was sick at first,  then had to attend to rl shit that i couldnt do while being sick. 

no str testing for last mezo unfortunatly because of that.

after finishing last "month" on 5x5,  ill go on in the coming weeks with 6x4, 7x3 and 10x2,  followed by str testing and then a cylce of waterbury.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: CrazyCracka420 on May 24, 2013, 10:00:44 PM
Did you post your tits yet?  If not, why?
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Herkkutatti666 on May 24, 2013, 10:09:52 PM
Golden six is good for starters
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Boerenlater on May 25, 2013, 05:10:50 PM
tfw my ohp and bench stalled
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on May 27, 2013, 01:45:06 PM
monday,  may 27th

after a week of being sick and a weekend of drinking on an open air festival in the cold and rain,  i didnt feel strong today -.-
had to downsize my workout and will do this weeks training next week again

20min cycle+dyn stretching

4x4x50kg full clean
2x4x97.5kg, 2x4x90kg deep squat
ss rdl (3x10x60kg) and leg press (3x10xwhatever) because of not pulling thru with squats
lower abs 3x10 leg lifts
ab cable pull 3x15x+10kg

stretching
20min cycling
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Berserkadin on May 27, 2013, 03:06:00 PM
Going to start working out at a local gym, you got any tips torben? Want to build a strong base until I start training boxing/thai-boxing this autumn. Getting fit when you're not in a good shape is so goddamn hard by yourself, in a boxing-gym it gets alot easier to push yourself to your limit since you got a coach and alot of other people around you.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Son Of Odin on May 27, 2013, 03:59:37 PM
Just remembered this video (From Finnish redneck/hillbilly youtube comedy series). When you can do push ups like this you are in pretty good shape :D.

Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Boerenlater on May 27, 2013, 06:36:04 PM
Going to start working out at a local gym, you got any tips torben? Want to build a strong base until I start training boxing/thai-boxing this autumn. Getting fit when you're not in a good shape is so goddamn hard by yourself, in a boxing-gym it gets alot easier to push yourself to your limit since you got a coach and alot of other people around you.
Do a starting routine like Starting Strength or StrongLifts.
Google is your friend ;)
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on May 27, 2013, 08:03:41 PM
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very nice dude!  and yeah,  absolutely agree on the motivation part etc.  Also,  imo martial arts are the best way to get a general strength and conditioning done that helps in rl!

I have two variants for you,  one which is a bit on the athletic side (although not sounding like it),  the other a more conservative approach.

athletic
2 weeks of bodybuilding cycles (=4-5/week,  30min:  2x12 exercises with 30s-1min rest,  10 submax reps per set,  it should make you sweat and breath hard)
(click to show/hide)
weeks 3-5 (3weeks total)
2 lifting days,  3 bodybuilding circuit days/week
(click to show/hide)
weeks 6-8 (3weeks total)
3lifting days,  2 bodybuilding circuit/jogging/swimming whatever days
(click to show/hide)
weeks 9+
a 3 day split,  even more specific training on lifting days,  10-15 minutes of cardio at end of each workout.  no more bb circuits for now.  you are about to start with martial arts at this point anyway.

examples:
(click to show/hide)

conservative:
fuck the bb cycles,  just learn to lift with beginner routines,  be it strength or bodybuilding.  2months of 3 days a week full body work outs followed by a month or two split workout (i like push/pull splits a lot)

never forget:
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be very sure to start eating like you train,  or you will work hard without proper gains,  which would be sad : )


btw:  at this point I am thinking of you as a skinny or small young fellow somewhere around 16-20.  if you know yourself around with training, or want to primarily loose some fat while getting in shape,  we can think of sth else (although the athletic routine,  with proper eating,  is a general key to success for any beginner imo)  just pm me about it if you like.

also,  buy yourself some whey for a post workout shake  :mrgreen:
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Berserkadin on May 27, 2013, 10:15:08 PM
Ty, great tips/guide :D I've never really got into lifting before, only trained abit of MM before, and training boxing is kinda easy since you get alot of help and you got a coach that always tells you what to do. I was kinda fit over a year ago but got a shoulder inflammation + depression = sat at home infront of the computer instead of going to a doctor and get some medication for the shoulder, and for a year I've felt pretty weak and very tense, but it gets better the more I move. Atm I've gone from 87kg to 82 in 1-2 months (I'm 183 cm tall), not really sure of the timeframe, trough bicycling, some at-home boxing, push ups, stopped eating candy and snacks and unhealthy food. Haha and yeah, I know about the food part, I ate like a horse when I trained boxing, and instead of getting fat I just got stronger. The hardest part is now at the start I guess, getting the muscle memory back, the testerone pumping and increasing the pain treshold and getting that winner-attitude. Hopefully a friend of mine will gym with me whom got black belt in full contact karate, he just needs to start lifting to get even stronger  :D
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on May 28, 2013, 12:38:22 AM
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ah mate,  so you have been there already.  dude,  youll see,  as soon as you are back into heavy training for two weeks your testosterone will go through the roof and youll feel so fucking good.
disregard the 2 weeks of bb circuit only too. only good if you just awake from cryostasis ^^
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Berserkadin on May 28, 2013, 12:55:33 AM
Read up on split routines, so feels like I got abit better idea of what I should do. Will go down to the gym and get help by an instructor this week, just waiting for cash so I can bunker up on food, quark and whey :)
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on May 28, 2013, 10:09:22 AM
Read up on split routines, so feels like I got abit better idea of what I should do. Will go down to the gym and get help by an instructor this week, just waiting for cash so I can bunker up on food, quark and whey :)

also check out all "light" products,  the fat in those are replaced by whey,  which makes them highly effective protein sources! light versions of brie and camenbert clock at around 20g/100,  just like meat but half the price,  and no cooking involved ^^

and ofc nuts nuts nuts.  jason statham goes crazy over nuts.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Berserkadin on May 28, 2013, 12:15:44 PM
Something I also started with is D-vitamine supplement, especielly during cloudy days and between autumn-spring, makes a whole lot of difference.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: IR_Kuoin on May 28, 2013, 12:56:50 PM
Only thing I take is iron, if I skip taking it for too long I get easily dizzy or tired. You could say iron is my spinach.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Oberyn on May 28, 2013, 01:08:37 PM
Is that a deliberate joke? My sense of humour is broken today :(. Cause spinach is supposedly a great source of iron. Maybe your spinach can be your iron?
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: IR_Kuoin on May 28, 2013, 01:09:43 PM
Is that a deliberate joke? My sense of humour is broken today :(. Cause spinach is supposedly a great source of iron. Maybe your spinach can be your iron?

Only reason I mentioned it was because of Popeye :P
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on May 28, 2013, 02:44:01 PM
Is that a deliberate joke? My sense of humour is broken today :(. Cause spinach is supposedly a great source of iron. Maybe your spinach can be your iron?

unfortunately the myth of spinach being a great iron source evolved because some guy set the decimal wrong.  its still good,  but not as good as the myth suggests.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on May 28, 2013, 02:52:32 PM
Something I also started with is D-vitamine supplement, especielly during cloudy days and between autumn-spring, makes a whole lot of difference.

yeah,  vit-d is great.  used to inject vit b12 with vit D,  was really nice.  unfortunatly D is considered a steroid since a while now and isnt readily available to the public in high dosage.  good thing Im a doctor ^^
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Berserkadin on May 28, 2013, 03:14:09 PM
Really? Steroid? Thats fucked up lol, here in Sweden you can buy 50mg pills.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on May 28, 2013, 03:22:18 PM
Really? Steroid? Thats fucked up lol, here in Sweden you can buy 50mg pills.

only in high dosage,  and especially D derivates are,  they work modulating on the DNA.  dam these are the times i wish i had studied in english,  keep thinking I mess up a few words -.-
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on May 28, 2013, 07:56:10 PM
tuesday,  may 28th
still a bit weeker than i should be,  but way better then yesterday

15min cycling +dynamic stretching warmup
5x5x70kg benchpress
8,7,6x26kg dumbbell incline press
3x10x? cable cross over
3x10 pushups

supereset:  free dips(10,8,4) and assisted dips (?,4,1)
3x8x27.5kg french press
3x10x? cable pushdown
10min cycling
stretching
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on May 28, 2013, 08:05:24 PM
everyone check out the weekly/daily challenge thread: http://forum.meleegaming.com/general-off-topic/crpg-daily-workout-challenges/
things will start of easy and become more challenging (duh...) from week to week
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Berserkadin on May 28, 2013, 08:54:05 PM
Just came home from a 6km jog, went alot better then I imagined it would, first jog since I started bicycling, it sure has given results  :mrgreen: Also went from smoking to snus 1 month ago.

Now I feel quite happy :)
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on May 29, 2013, 05:02:17 PM
nice dude.  and ya,  keep away from smoking,  fucks you up in so many ways...

wednesday may 29th

firs time swimming in ages,  just did some low intensity volume work
after a warm up,  about 40 laps of chest with a crawl sprint every 4th or 5th lap,  more or less whatever I felt like
easy going,  feeling great.  now all i need is the crappy rain to stop.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: IR_Kuoin on May 29, 2013, 08:16:36 PM
I manged to take a picture of Torben earlier this week

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Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on May 30, 2013, 06:13:57 PM
I manged to take a picture of Torben earlier this week

and I wasnt happy about it :D


thursday,  may 30th
20min cycling
todays challenge: 2x30s of plank,  rev plank and twists
rowing+dynamic stretching
3x5x50kg cleans
5x5x80kg deadlifts
3x8 pullups
3x10x80kg rowing machine
3x10x? lat pulldown
ss of abs and sz-biceps curl(10,15,12x27.5kg)
ss of abs and concentration curl 3x?x10kg
stretching
20min cycling
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on June 01, 2013, 02:13:42 PM
Friday,  may 31st
20min bike ride
dyn stretching
superset of 5x5x37.5kg military press and 5x15xmax+15 cable crunches
3x10x18kg dumbell shoulderpress
3x12x20kg frontraise
superset of 3x10x? sideraise machine and 5kg outer rotators

10,12,15 diamond pushups
3x10-15xdip machine

stretching

Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Son Of Odin on June 01, 2013, 03:37:15 PM
I managed to drag myself to a one hour bike ride today. Fuck it's been so hot here in Finland it feels like I'm living in sub tropic area. Been doing some short runs but really minimum effort 20-40 min things. As I was biking back home it started to rain furiously. I liked it, very very much. Refreshing convection rain ^^

(click to show/hide)
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on June 01, 2013, 05:01:23 PM
(click to show/hide)

ah nice dude,  I can relate : )  wish it was that warm in germany,  meh!
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on June 04, 2013, 01:45:22 PM
Monday,  may 3rd

leg day.  my car is broken atm,  so i do 6-20km of bike riding daily,  which seriously fucks up my gains and my leg str -.-
anyway,  due to recovery of being sick last week, this week is a rep of last weeks planned program:

6kg bike ride
warmup
4x4x50kg cleans
6x4x97.5kg deep squats (not easy damn)
abs
6km bike ride.  ahrg.

24 km that day.  fuck.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on June 05, 2013, 10:21:29 PM
loaded week,  cant do regular training,  so tuesdays chest shit had to be done today:

wednesday,  may 5th
5x5x70kg bench
3x8x26kg db incline press
cable X overs
3x10 pushups

ss dips and dip machine
triceps concentration curl (prolly wrong name)
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on June 06, 2013, 10:35:56 PM
thursday.  long day.  hot day. exhausting day.

did some light deadlifts,  3x8pullups,  cable rows,  rear delt,  scott curls on sz bar.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on June 08, 2013, 10:03:59 AM
friday:  did some swimming
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Boerenlater on June 08, 2013, 01:49:56 PM
Torben what do you think of oly lifts?
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on June 08, 2013, 04:34:49 PM
Torben what do you think of oly lifts?

I absolutely love them,  and did them excessively during certain phases of my sprint programs. I still do them now,  although I dont see them necessary or effective to build muscles. 

why are you asking?
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Boerenlater on June 08, 2013, 05:42:12 PM
Maybe some tips on the powerclean?
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on June 09, 2013, 10:50:31 PM
sunday may 9th
short shoulder day,  was again very fucked.
1x4x40,
4x4x37.5 military press
3x10ishx18kg db shoulder press
3x12x20kg front rais ss with 40kg shrugs
sideraise mashine


Maybe some tips on the powerclean?

its all about the triple extension and not lifting from arms but accelerating barbell and dropping yourself under it.
dunno your experience with it,  so ill say a few things for a noob:
be sure to stretch you wrists and back shoulders proberly so you can catch the bar nicely and lay it onto your chest without hurting yourself
learn it by deviding it into small steps:  first,  only hold the barbell,  lower it half way to your knee and practice the trip extension (ankles, knees,  butt)  and the simultaneous shrug to get a feel for the bar wanting to stay in motion.  you will feel it wanting to get up there.
after feeling that (do 3-5x3-4 reps and you should have the feel),  go on to do hang cleans,  where you use that accelerated bar and actually also catch it.
here aswell:  dont do more then3-5,  maybe 6 per set.  you want to get a feel for the technique and may not get exhausted while learning her.

stick to the hang clean for a while,  at least untill you properly learnt to accelerate the bar via triple extention and shrug,  and after you have learnt the catch properly.

then go on and actually do the full powerclean,  but begin by doing her in 2 phases,  first the "deadlift" part,  where you pic her up and just as you reach the point where the bar is where it was when doing hang cleans,  you go on with the trip ext. schrug, drop and catch.

then you will transition to a fluid motion all by yourself sooner or later.

hope you could understand what i was trying to say : )

dont do too many sets or reps.
learn trip extension and schrug,
learn to drop and catch without using a pull motion from arms
profit.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: IR_Kuoin on June 09, 2013, 11:22:15 PM
Tried out my bar today, totally worth it  8-)
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on June 09, 2013, 11:32:27 PM
Tried out my bar today, totally worth it  8-)

nice dude.  still felt my chin ups from last thursday today :D
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on June 11, 2013, 03:01:17 PM
monday,  june 10th
only abs today.

30,20,15 (assisted rotating sit ups,  srsly dunno name)
some reps on a weird ab curl machine,  front and sideways.
3x6 windshieldwhipers (was totally fucked at that point already,  felt like my torso was being torn apart)
2x6 incline bench lower abs (ahrg)
3x15 cable crunches
3x14 obliques
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on June 12, 2013, 10:12:26 AM
tuesday, june 11th
fucking great day.
chest:
6x4x75kg bench (finally getting into rep ranges i like :)  with short breaks
3x8-13x24kg incline dumbell bench
cable cross over
3x10-12 push us,  last set to failure

dip machine
diamond push ups
cable push down
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on June 14, 2013, 12:18:19 PM
thursday, june 14th
back
abs
a gay day,  soaked in rain and a late work out fucked it up for me
pull ups 10,8,6
back delts
rowing machine
lat pull down
5 sets of biceps curls @27.5kg
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on June 17, 2013, 01:36:11 AM
saturday,  june 15th
shoulders
6x4x37.5 kg military press
3x10x18 shoulder press
ss front raise (3x12x20) and shrugs (3x15-20x40)
sidraise machine

sunday,  june 16th
leg day
3x5x50kg hang cleans
7x10x100kg deep squats
3x12x60kg rdl
3x8x? quads
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on June 19, 2013, 01:57:08 PM
monday juneizzey the 17tha
chest
fucking hero workout,  so great,  I wonder why I didnt grow a second penis.

7x3x80kg bench press last rep was x4
3x8-10x24kg inlcine dumbbell bench press
cable cross overs
3x10 wide push ups
dip machine
reverse/bench dips
cable push down.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on June 20, 2013, 11:10:26 PM
thursday, june 20th
i fucking exploded today,  dont know if its the weather or my work out progress is finally kicking in (or maybe the cocain?) but dang
back workout today
abs
pullups
12, 8, 6, 6 assisted
rowing machine (16,14,13x90kg)
back delt machine
sz-biceps curl 8,8,6x 27.5
db curl 12,8,6x14kg
concentration curl
another set of sz curl, 8x27.5
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on June 26, 2013, 12:32:22 PM
testing week.  yesterday sucked.

tue,  june 25th
squat test
4min cycling,  stretching, 2min rowing,  dyn stretching,  a few short sprints
3x50 hang clean
3x50 full clean
squats:  80, 110, 115, 120, 125, 130 (fail)

125 didnt feel that heavy,  but after them my concentration was instantly gone,  I heard the chatter of all the gaywads around the rack,  the fucking music,  just wasnt in the zone.  had the 130 on my back,  half way down i gave up.  shit.  will do that again end of week.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: IR_Kuoin on June 26, 2013, 03:15:04 PM
People who go to the gym to chat around :|
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on June 26, 2013, 03:27:57 PM
People who go to the gym to chat around :|

seriously.  at least do it in the cardio area but not next to my squat rack ahrg!
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Radament on June 26, 2013, 03:46:41 PM
OT
(click to show/hide)
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: SixThumbs on June 26, 2013, 04:19:54 PM
seriously.  at least do it in the cardio area but not next to my squat rack ahrg!

Or people curling in the one squat rack in my gym.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on June 26, 2013, 04:40:25 PM
Or people curling in the one squat rack in my gym.

I have two gyms in my town and purposley went to the one that has two squat racks because of that :D

gym memes is so true!
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on July 04, 2013, 12:24:26 PM
thursday, june 27th:  did a sick back workout,  dont remember what tho :D

new cylce: higher volume and supersets.

monday, july 1st
leg day: 
2x3x60 hang cleans
2x3x60 full cleans
2x3x80 full cleans
limited motion squats: 4x40 seconds @ 50kg (almos static soft bouncing movement around the 3/4 squat point)
100 double stair walks with 30kg on back (no point in doing that again)
1x10x+30kg lunge walk
3x12x? lateral and medial leg press

tuesday, july 2nd
chest day/ frontal deltas/ triceps
warmup
bench press Xx40, 60, 10x70, 8x75, 5x75 in SS with military press Xx 20, 10x40, 5x50, 10x30, 6x30
incline db bench 3x?x24-18kg  in ss with db shoulder press 3x?x 20-18kg
cable cross over 3x?x? in SS with front raise 3x12-16x15

dips ~10,6,4
french press @ 27.5kg
cable push down

need to get some order in that work out for next week
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on July 04, 2013, 03:57:24 PM
thursday,  july 4th
lateral/rear delts and back
sideraise machine with negative emphasis (
(click to show/hide)
) 4x25-15 in SS with pullups (10,6, 4, 10 assisted)
pull up machine 2x?x15 in SS with rear delta machine 2x15x?
bent over rows 3x15x50 SS with jerked db sideraises 3x?x10/db

1x?x15kg single arm rows as finisher for back

hang swing pyramid as rear delta finisher

biceps:
db curl pyramid with 10, 12, 14kg/db
21 with oly bar (20kg)
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Son Of Odin on July 06, 2013, 12:07:56 PM
Torben:
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Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on July 06, 2013, 12:20:01 PM
 :mrgreen:
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Son Of Odin on July 06, 2013, 12:21:52 PM
I guess that guy didn't remember to breathe :D


But seriously it's apparently even dangerous to hold your breath while lifting big weights?
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on July 06, 2013, 12:30:23 PM
I guess that guy didn't remember to breathe :D


But seriously it's apparently even dangerous to hold your breath while lifting big weights?

not at all.  you actually build up a high intrathoracic pressure by doing that,  which stabilizes your body.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Son Of Odin on July 06, 2013, 12:50:50 PM
I've heard it's better to figure out a breathing technique than just hold... On the other hand I'm not going to lift insane weights like that :mrgreen:. Back injuries are nasty stuff to deal with... Better to stay within sensible range and build the core strong step by step and never cross the line and lift too much. That's my goal. I don't have need for massive biceps or arms in general. Good overall functional strength. Strong core helps being healthy and avoiding injuries while working on something (like lifting my snowmobile out of the snow :D)
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on July 06, 2013, 12:56:26 PM
I've heard it's better to figure out a breathing technique than just hold... On the other hand I'm not going to lift insane weights like that :mrgreen:. Back injuries are nasty stuff to deal with... Better to stay within sensible range and build the core strong step by step and never cross the line and lift too much. That's my goal. I don't have need for massive biceps or arms in general. Good overall functional strength. Strong core helps being healthy and avoiding injuries while working on something (like lifting my snowmobile out of the snow :D)

ye thats a sound approach.  using valsalva is actually only for the heavy full body lifts like squats,  olylifts,  and only during a certain part of it,  so you are kinda right with the breathing techniques : )

also max lifting for high level str training really isnt needed in a normal workout routine,  right there aswell : )
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on July 12, 2013, 12:10:50 PM
damit so much great training during last days and didnt update fuck.


the main concept is mixing front delts with chest day and side/rear delts with back day,  performing super sets and pyramids,  where every set is maxed out to muscle failure.
getting great pumps,  sweet as hell.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Boerenlater on July 12, 2013, 06:11:50 PM
whats your full schedule?
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on July 15, 2013, 05:14:28 PM
whats your full schedule?

ill pos titt in the cuming days.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: CrazyCracka420 on July 15, 2013, 06:16:08 PM
Did you post your tits yet? 

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Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Boerenlater on July 15, 2013, 07:50:30 PM
ill pos titt in the cuming days.
Alright cool, I'm gonna post mine:

3-6 times a week

A
Bench Press 5x5
Squat 3x5
Power Cleans 5x3
Triceps rope/kick backs alternating 3x12
Abdominal machine 3x12
Chinup 2xFailure
15min cardio when I feel like it (stationairy bike or elleptical)

B
Squat 3s5
Overhead Press 5x5
Deadlift 1x5
Preacher curl 3x12
Pullups 2xFailure
that weird half ball crunches 3x12
15min cardio when I feel like it (stationairy bike or elleptical)
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on July 15, 2013, 10:36:53 PM
Did you post your tits yet? 

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there ya go bud
(click to show/hide)
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Jarold on July 16, 2013, 05:31:14 AM
Torbenroo the Kangaroo, has a nice ring to it!
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Strudog on July 16, 2013, 10:18:08 AM
Torben, you seem to be pretty good at this stuff.

These exercises have just been thrown together over what i have learnt, so its my own personal gym programme

i have a regular gym programme which is more relaxed than intense, (not looking to get massive), i just need a few pointers on some of the stuff i do to make it even better.

Day 1:
Bench Press: 80kg 4 sets 8 reps
Incline: 40kg 4 sets 8 reps

Leg press 4 sets and 8 Reps
Leg Curl: 4 sets 8 reps
Leg Raise: 4 sets 8 Reps

Day 2:
Bicep curls: 4 sets 5 reps (18kg)
Skull crushes : 4 sets 8 reps
One arm row: 4 sets 8 reps
Tricep dips; 4 sets 8 reps

Sit ups with 6 Kg Medicine ball: 4 sets 20 reps
Plank: 4 sets at 1 minute each

Day 3:
Bike: 30 minute interval training
15 minute swim

Day 4:
(Dumbells)
Bench Press 4 sets at 8 Reps (24kg)
Flies: 4 sets at 8 Reps (16kg)
Another chest exercise (dont know the name): 4 sets at 8 reps (12kg)

Leg press 4 sets and 8 Reps
Leg Curl: 4 sets 8 reps
Leg Raise: 4 sets 8 Reps

Day 5:
Bicep curls: 4 sets 5 reps (18kg)
Skull crushes : 4 sets 8 reps
One arm row: 4 sets 8 reps
Tricep dips; 4 sets 8 reps

Sit ups with 6 Kg Medicine ball: 4 sets 20 reps
Plank: 4 sets at 1 minute each

Day 6:
Run for 45 minutes

Day 7:
rest day

Currently i am unhappy with my body weight and currently need to maybe hit the gym a bit harder, any pointers to help me lose the extra weight faster.

Currently i am 6'1 and 14st

pointer would be helpful

cheers
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: IR_Kuoin on July 16, 2013, 01:45:56 PM
How long you  been doing it? That program looks a lot better than mine atm. and a lot more active as well. If you want to lose some fast weight maybe try a low carbohydrate diet for a couple of weeks.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Strudog on July 16, 2013, 01:54:53 PM
Well i was doing for about 3 months until i damaged my knee and i was on crutches for 5 weeks, and about 2 months break for it fully repair. But i have just started it again last week, so should be getting back into shape quickly.

Im no good with these diets, never tried one ( i like food too much ) but i will give this one a try and see how it goes, i was thinking of the 5-2 diet but i thought i would be lacking the energy to perform at my peak.

Could you recommend any?
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: SixThumbs on July 16, 2013, 03:54:39 PM
I know this is Torben's thread but I would recommend this:

(click to show/hide)
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: IR_Kuoin on July 16, 2013, 03:56:21 PM
Personally I just eat the same food, healthy or unhealthy. My view is that as long as you exercise and keep in shape, "bad" food doesn't really matter to me. Why sacrifice the pleasure of food for one or two kilos off ? :D


But if I could come with a recommendation. Maybe fish two times a week, some pasta, potatoes, all that "healthy mom" shit :P

But make sure you eat enough, no reason to starving yourself too much either, your muscles will only suffer from too little nourishment. Which is why it is also important to eat maybe a banana with some yogurt or milk or something like that after you do your exercise so your muscles can regain. Make sure you also don't push yourself. If you've had a long break maybe going into your old schedule right away is not so smart? I don't know how your body is now but you should at least have easy / a rest day between exercises so your muscles don't get permanent / long lasting stretches / injuries, just like I did with both my shoulders when I got to eager  :mrgreen:
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Son Of Odin on July 16, 2013, 10:46:29 PM
If you want to lose some fast weight maybe try a low carbohydrate diet for a couple of weeks.

This. You should be able to spot the difference in just couple weeks of time. I've been eating low carb food for couple months now. Not cutting all carbs completely off though. I occationally eat some pasta, rice or potatoes. I'm not really sure if it's even the low carb thing, or the fact that I'm actually reading the nutrition labels and not buying any bullshit stuff from the shop that is making me feel better.

It takes some time for your tastebuds to get used to the real food because you probably have been eating tons of chemicals that make your food taste certain way. Always prepare your meals from beginning (it's even helluva lot cheaper than buying that ready made/partly processed crap). Just simple products, meat, vegetables, spices, fish etc. Then use your wizardy chef skills to create amazing food. However if you buy ready made meals, make sure you know what you're eating. Toss out your bread and just eat some peanuts when you feel like eating bread (hardest part for me was giving up the bread... it's so easy and fast way to eat something.)

Oh and forget sugar. If you need little sumthing with your coffee at times you can buy dark chocolate.

EDIT: If you want to focus on weight loss, just do lots of cardio with low carb diet.

EDIT2: While I'm at it. Related to earlier discussion with Torben. I would like to hear some opinions:

Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on July 17, 2013, 03:50:06 PM
@boerentaler:
(click to show/hide)

stru:
(click to show/hide)

g2g now,  will hopefully find the time later to actually write sth useful.  also concerning weird old half nakid guys epeening around in the internet
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Son Of Odin on July 17, 2013, 11:24:59 PM
Yeah I agree, the word "diet" is bs. I would call it "nutritional awareness" :wink:. Doesn't sound like it's some temporary miracle time period shit that makes you superman for the rest of your life.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: IR_Kuoin on September 05, 2013, 05:47:30 PM
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Bump, Torbens wife material? :P
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: CrazyCracka420 on September 05, 2013, 09:23:40 PM
That's just gross (the boobs on top of ripped pecs).

Also torben still hasn't posted his tits yet, what a coward...
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: IR_Kuoin on September 05, 2013, 10:25:02 PM
I agree, those tits are just not boobs ...
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on October 06, 2013, 01:52:37 AM
had a great triceps workout today
narrow bench press 10x30kg, 30x40kg, 12x50
french press 22kg dunno
cable push down
diamond pushups

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jizzed all over pc
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Torben on January 09, 2014, 01:38:23 PM
might as well update my general routine atm.  It suits my needs perfectly and kicks in like a bomb.

day
1: legs (reps range around 6-12)
warmup including dynamic stretching and endurance jumps or plyometrics
hang cleans or full cleans 3/5 or 12 reps/set
half squats or full squats,  sometimes jumpsquats
leg press
leg curl machine
leg abductor/adductor machine

2: upper back and rear delts (reps range around 8-12)
sometimes romanian deadlifts
wide pullups,  hammer pullups,  narrow grip chin ups, side to side pullups (1 set of each atm)
rowing machine,  4 sets,  last stripping down
1 armed dumbbell row
rear delt machine,  4 sets last i strip down and decrease range of motion up to total failure)
rear delt finisher (partial swings with decreasing weight till total failure)
(I feel that the rear delts respond very well to a high volume pump)

3: either stand alone biceps or

4:  biceps,  pecs and frontal delts
bench press pyramid,  failure at every set beginning with weight that allows rep ranges around 20 up to 1rep max and back down to first weight
in a ss with wide grip barbell rep pyramid (weight stays the same),  first set @ 6-7 reps,  up till total failure (10-12 reps),  then repeat with narrow grip
steap dumbell incline press 3 sets
cable xover flies in ss with front raise
push ups till failure,  continue front raise with less weight/ higher reps

5:  lateral deltas,  upper trap sometimes with triceps
db side raise,  dual arm and heave,  three sets in ss with heavy shrugs
1 armed db side raise,  3 sets in ss with lighter high volume shrugs
side raise machine,  high volume .  if possible with heavier negative phase (partner presses down on negative phase),  if im alone I strip down every set.
sometimes in ss with another shrug variation.
sometimes lower back

6:  abs,  often with triceps
six sets of windshield wiper variations,  in ss with weighted (3 sets) and unweighted (3 sets) of dips
3 sets of some pole vaulter exercise i dont know the name of
3 sets of leg raise variation,  not sure of name:  you lie only on upper back and move legs and torso which form a straight line up and down.
sometimes 3 sets of a very mean sort of ab machine,  strip down every set.  mega pump,  yay.  in ss with a triceps machine
3 sets of oblique variations
3 sets of heavy ab cable pulldown  in ss with 1 amred triceps cable pulldown

total destruction,  great shit.

emphasis is on high density: 
ss are 30 second rest inbetween first and second exercise,  and 30s-1min rest between second and first exercise. 
normal sets have rests is between 30s and 1min30sec.


also do some minor other exercises like outer rotators here and there,  always into a good burn.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Asheram on June 23, 2018, 06:01:34 PM
You have been slacking where is the next update?
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Cassi on June 23, 2018, 07:35:54 PM
He broke his toe
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Xant on June 23, 2018, 07:36:10 PM
Hopefully he realized lifting is bad and calisthenics are where it's at. Actual strength and aesthetic bodies instead of big, empty muscles with no functional power.

"I lift things up and I put them down" LMAO get back to me when you can do 90 degree push ups, pussy.
Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Xant on June 23, 2018, 07:41:15 PM
Virgin bodybuilder
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Chad calisthenics man

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Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Asheram on June 23, 2018, 08:02:32 PM
Are you as buff as Roger yet?
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Title: Re: Torben's training log, Phase 3: do you even lift, brah?
Post by: Yuhmaz on June 24, 2018, 12:48:39 AM
Lel lifting is normie shit,read a manga instead,this is the ending post now you can lock the thread Torben amigo.