The HYPERplasia Challenge: Omskakas's Bulk!

[Omskakas]

Welcome to my journal /forum/images/graemlins/grin.gif

First some background: I'm back home from Sweden where I spent over 2 and a half months without any proper gym equipment. All I had was 15 kg (33 lbs) adjustable db, a place to do pullups and 40-50kg sandbag that I used for squats and lunges. Now, at home I have access to an absolutely free gym that is located just downstairs of my apartment and has all the equipment I need! /forum/images/graemlins/laugh.gif

Also, I just finished my very first cut 3 weeks ago. I've been slowly upping my calories since and now I'm ready to bring them to bulking level. So, timing of the challenge is perfect for me.

<font color="red"> The Battle Plan</font>

<font color="blue">Nutrition:
P/C/F goal: 30/40/30
Calories goal: 3000
Weight gain goal: 0.5 kg (~1 lb) per week
(I'll post the diet later)

Training split:
1. Back + Chest
2. Rest
3. Shoulders + Traps + Arms + Abs
4. Rest or HIIT
5. Legs
6. Rest or HIIT</font>

I know it many of you would not recommend doing back and chest at the same time. I had a thread about the subject in training forum and I was adviced both for and against it. Anyway, I decided to at least give a try for this split.

I'll post my stats and BF when I get calipers and a scale.

[William Ustav]

Good luck, bro'!!! I'll be cheering for you! Just don't be dissappointed of coming in at 2nd place after me /forum/images/graemlins/wink.gif

[**DONOTDELETE**]

[Omskakas]

Thanks Yu and Will /forum/images/graemlins/smile.gif

Uh, oh. Bodybuilding is going to kill me financially. Today I bought:

5 kg whey = 70 E
1 kg maltodextrin = 6 E
Kitchen scale = 48 E
Scale = 29 E
Calipers (with shipping fee) = 22 E
huge bag of groceries = 45 E
(E = 1.08 $)
And that totals... a lot! /forum/images/graemlins/shocked.gif

Oh, well... At least I have everything prepared for the challenge. /forum/images/graemlins/tongue.gif

[Omskakas]

Oh, no! /forum/images/graemlins/shocked.gif

I'm going to post pictures of skinny me! It's very hard to pose and take a picture of yourself from a mirror, so the quality of the pictures is what it is. And btw. this is also my 7 months progress from a skinnyfat person to semifit person. /forum/images/graemlins/laugh.gif

My pics (http://www.student.oulu.fi/~kkesti/)

Btw. I'm hosting "HYPERplasia Challenge" picture on my server. If anyone wants to add it to his/her signature, you can find it here (http://www.student.oulu.fi/~kkesti/abcsharing/challenge.gif).

[William Ustav]

Okay, man, I'm gonna' put this reply into two parts - one part where I joke around with you, since we're pals, /forum/images/graemlins/tongue.gif , and one part where I'm totally serious.

Part 1:

Hey, dude! What's up with covering up your face? Is it too ugly for us to see? /forum/images/graemlins/wink.gif But hey, baldy, nice pics for a skinny b...

Part 2:

Okay, man. I'm gonna be honest with you. You look great. I think you definitely have great biceps, and great OVERALL symmetry, which is the most difficult to obtain. Some people work so hard on biceps they overshadow everything else, but you have everything in harmony.

I'd like to see some more poses, with someone else taking photos of you /forum/images/graemlins/tongue.gif

Good job, man! I'm gonna have to watch out during the challenge!!!

[Omskakas]

1. Hehe! /forum/images/graemlins/grin.gif I had to close my other eye when I was taking the pictures which made my face look too stupid. And I'm a shy boy /forum/images/graemlins/blush.gif /forum/images/graemlins/wink.gif

2. Thanks, you're too kind. Personally I feel that my bi's are lil' bit too small /forum/images/graemlins/wink.gif If I get my hands on digital camera again I try to get some better pictures.

[William Ustav]

BTW, to look huger than you really are, when standing relaxed, turn your arms slightly inwards, so you get to see the profile of the biceps. And of course still flex your lats a bit. That adds a lot to the illusion.

[**DONOTDELETE**]

[Omskakas]

[ QUOTE ]
Bulk up my friend! /forum/images/graemlins/smile.gif

[/ QUOTE ]

Isn't that what this is all about? /forum/images/graemlins/wink.gif

[**DONOTDELETE**]

[ux1r]

Onnea kisaan

althought you need more than luck to beat me :P

[Omskakas]

I just finished all training days of my routine for the first time. My strength has gone down a lot from last spring because of cutting and lack of proper weights. I'm now loading creatine (I haven't been using it for over 3 months) to see if it'll bring something back. /forum/images/graemlins/smile.gif

Tomorrow it begins... I'm ready, are you? /forum/images/graemlins/grin.gif

[William Ustav]

[ QUOTE ]


Tomorrow it begins... I'm ready, are you? /forum/images/graemlins/grin.gif

[/ QUOTE ]

I'm ready, more ready than ever! Tomorrow's workout is gonna be the freakiest in history! /forum/images/graemlins/smile.gif

[**DONOTDELETE**]

[Omskakas]

Ugh! My internet connection is down. /forum/images/graemlins/frown.gif I'm writing this in my university.

I took my bodyfat measurements yesterday and I'm going to post them soon. Personally I'm starting the challenge with 2 rest days and lots of calories. /forum/images/graemlins/smile.gif

And I have to change my routine a little:

1. chest &amp; back &amp; traps
2. rest
3. shoulders + arms + abs
4. legs
5. rest
6. HIIT (probably swimming)

Tomorrow is day 1. of the routine... /forum/images/graemlins/laugh.gif

[**DONOTDELETE**]

[William Ustav]

Yeah, buddy!!! Good luck with the training!!! /forum/images/graemlins/smile.gif I'll see you at the finish line /forum/images/graemlins/wink.gif

[President Wilson]

Lookin good brother! I look forward to keeping up with your journal!

[Omskakas]

It's an honor that the Prez himself is checking my journal! /forum/images/graemlins/laugh.gif

I'm having a horrible day. /forum/images/graemlins/frown.gif My internet connection is still down and I forgot my measurements home.

But the worst part is that I'm having strange pains in the back of my neck and the pain radiates all over my head. This started a week ago and it's getting worse. The pain comes up during heavy excercise and lasts for some time after it. This pretty much ruined my todays workout: I did everything half-assed and I coudn't even finish the workout because my head was hurting so badly. /forum/images/graemlins/frown.gif I assume it has something to do with the muscles or nerves in my neck (or it could be a brain tumor /forum/images/graemlins/smile.gif ), but I have to go see a doctor soon if it won't go away. /forum/images/graemlins/mad.gif

[William Ustav]

Definitely talk to a doctor, bro'! I'm getting worried about you /forum/images/graemlins/frown.gif

[Omskakas]

Nah, no worries... yet! /forum/images/graemlins/grin.gif I spent some time yesterday massaging and stretching my neck and I think it's starting to feel better. /forum/images/graemlins/smile.gif Tomorrow I'll see if it still affects my workouts.

But hey! I got mi measurements! /forum/images/graemlins/shocked.gif

Date: 1.9.
Weight: 61 kg, 134,2 lbs
Height: 170 cm (5'6"?)

Caliper measurements:

Chest: 4
Abdomen: 9
Thigh: 8
Subscapular: 10
Tris: 9
Midaxillary: 9
Suprailiac: 4
Bis: 2
Calf: 5

9 point test fat persentage: 12,1%
Fat mass: 7,35 kg 16,2 lbs
Lean mass: 53,65 kg 118 lbs

Yes, I know I skinny but I'm bulking, I'm bulking... /forum/images/graemlins/blush.gif /forum/images/graemlins/laugh.gif /forum/images/graemlins/tongue.gif

[William Ustav]

Hey, I didn't know I was taller than you as well /forum/images/graemlins/wink.gif I'm 173! /forum/images/graemlins/grin.gif

My bf is 19,6 % /forum/images/graemlins/shocked.gif

[Omskakas]

[ QUOTE ]
Hey, I didn't know I was taller than you as well /forum/images/graemlins/wink.gif I'm 173! /forum/images/graemlins/grin.gif

[/ QUOTE ]

Ay! You flag pole, you! /forum/images/graemlins/grin.gif

[ QUOTE ]
My bf is 19,6 % /forum/images/graemlins/shocked.gif

[/ QUOTE ]

Oh! So, after this bulk you certainly do have something to cut? /forum/images/graemlins/wink.gif


I was feeling little sick today so I skipped my workout. But tomorrow I will blast my shoulders and arms. /forum/images/graemlins/smile.gif

[President Wilson]

You have delts and arms today Omskakas?

[Omskakas]

[ QUOTE ]
You have delts and arms today Omskakas?

[/ QUOTE ]

I did and yesterday was a leg day. Today I'm going to eat a lot and watch my quads and arms grow. /forum/images/graemlins/smile.gif My diet hasn't been very clean lately... I had 2 glasses of wine and some icecream for a dessert last night. I know that alcohol is bad for you, but one has to live a little. /forum/images/graemlins/crazy.gif /forum/images/graemlins/blush.gif

But now I have designed myself a diet. I'm going to post it for comments as soon as I can write it down. I also have to take my measurements soon.

My connection is still down so I can't update my journal every day. /forum/images/graemlins/frown.gif

Here's an example of what kind of workouts I usually do. My leg day yesterday:

Warm up: 500 meters of slow jogging
Squats: warm up set x 1
set 10 reps x 1
set 8 reps x 1
set 15 reps (rest pause method) SS with leg extensions 10 reps(ahh, the pain)

Active recovery: slow cycling (Thanks Venom! /forum/images/graemlins/laugh.gif )

SLDL: warm up set x 1
set 15 reps x 1
set 12 reps x 1 SS with leg curls 12 reps
set 10 reps x 1 SS with leg curls 8 reps

Active recovery: slow cycling

Leg extensions: 10 reps SS with leg curls 10 reps x 1

One legged calf raises:
set 12-15 reps (DB on a hand) SS with body weight one leg calf raises (with 15 sec static hold) x 4 with each leg

Seated calf raises:
set 20 reps x 2

Tibia raises (db on a foot):
set 15 reps x 2

Cool down: 5 minutes of slow cycling

[William Ustav]

Hardcore leg workout!!! Check out what I did for legs last friday, it was painful!!! /forum/images/graemlins/grin.gif

[Omskakas]

Measurements update:
1.9./9.9

Weight: 61 kg, 134,2 lbs/62,5 kg, 137,5 lbs

Chest: 4/4
Abdomen: 9/10
Thigh: 8/9
Subscapular: 10/not measured assumed: 10
Tris: 9/not measured assumed: 9
Midaxillary: 9/9
Suprailiac: 4/4
Bis: 2/2
Calf: 5/5

9 point test fat persentage: 12,1%/12,2%
Fat mass: 7,35 kg 16,2 lbs/7,6 kg 16,7 lbs
Lean mass: 53,65 kg 118 lbs/54,9kg 120.8 lbs

My steroid cycle is really kicking in... Almost 3 lbs of lean mass in just 8 days... j/k /forum/images/graemlins/laugh.gif Yep, it's probably mostly water weight from creatine loading. /forum/images/graemlins/smile.gif I couldn't get subscapular and triceps measurements by myself. I'm going to get my gf to take those next week.

[William Ustav]

Great stats, bro!!! /forum/images/graemlins/smile.gif

[Omskakas]

<font color="red">The Diet</font>

Breakfast:

Shake taken immediately after waking up:
20 g whey concentrate: 16,2/0,8/1,4
15 g maltodextrine 0/15/0
16 g dextrose 0/15/0
5 g creatine (I’m loading)

Shake 30 minutes after that:
20 g whey concentrate: 16,2/ 0,8/1,4
half a banana: 0/~10/0
50 g oatmeal: 7/28/3,4
2 dl fat free milk: 6,6/9,8/0
Multivitamin pill

Total: 46/79,4/6,2 Cals: 557

Post workout shake:
40 g whey concentrate: 32,4/1,7/2,9
30 g maltodextrine: 0/30/0
33 g dextrose: 0/30/0
5 g creatine
Pinch of salt
500 mg vitamin C

Total: 32,4/61,7/2,9 Cals: 403

Next meals are not in particular order. They are just examples of my diet and I change them sometimes depending on what I feel like eating and what I foodstuffs I have. Also, I make little changes depending on what time of the day I eat a meal. For example if meal 1. is my last meal of the day, I cut a little bit of carbs and replace some whey with cottage cheese.

1.
Meal replacement shake:
20 g whey concentrate: 16,2/ 0,8/1,4
70 g oatmeal: 9,8/39,2/4,7
50 g cottage cheese: 8/1,3/1
10 g flax meal: 2,8/2,4/3,2
10 g olive oil: 0/0/10 (or 20g of mixed nuts (not mixed in shake of course))

Total: 36,8/43,7/20,3 Cals: 505

2.
2 whole eggs: 13/0/11
Half a can of tuna: 16,7/0/0,7
(Fried with some olive oil: 0/0/5)
4 pieces of brown bread: 9,4/47,2/1,5

Total: 39,1/47,2/18,2 Cals: 509

3.
200 g frozen fish: 36,6/0/7
(Fried with some olive oil: 0/0/5)
65 g wheat + oat + oat bran pasta: 8,5/40,3/2,2
10 g of mixed nuts: 2/3/5
some veggies

Total: 47,1/43,3/19,2 Cals: 534

4.
A sallad:
Lots of veggies, lettuce, tomatoes, cucuber, etc.
A can of tuna: 32,2/0/1,4 (or half a can + 50 g feta cheese)
30 g olives: 0,5/1/5,1
65 g wheat + oat + oat bran pasta: 8,5/40,3/2,2 (or 70g chick peas)
Sauce: olive oil + vinegar + some herbs &amp; spices 0/0/15

Total: 41,2/41,3/21,5 Cals: 524

Total of a day if I have breakfast, PW shake and these example meals:

<font color="blue"> P/C/F:
Grams: 242,6/316,6/88,3
Cals: 970/1266/795
Ratios%: 32/41,8/26,2
Total Cals: 3031

Goal:
Grams: 225/300/100
Cals: 900/1200/900
Ratios%: 30/40/30
Total Cals: 3000</font>

Pretty nicely designed diet don’t cha think? /forum/images/graemlins/grin.gif On days I don’t workout I of course replace PW shake with ’a real meal’ and my ratios are even closer to my goal.

I also take 525 mg of Mg + 30 mg of Zn before bed.

If you have any suggestions or comments about my diet, feel free to suggest and comment. /forum/images/graemlins/smile.gif Especially I would like to know what do you think about my 2-phased, insulin spiking breakfast.

[William Ustav]

/forum/images/graemlins/mad.gif Your diet is too good! /forum/images/graemlins/mad.gif I think I'm gonna have to watch out with you around! /forum/images/graemlins/grin.gif

[President Wilson]

[ QUOTE ]
/forum/images/graemlins/mad.gif Your diet is too good! /forum/images/graemlins/mad.gif I think I'm gonna have to watch out with you around! /forum/images/graemlins/grin.gif

[/ QUOTE ]

Omskakas looks like a good cook too.

[ QUOTE ]
65 g wheat + oat + oat bran pasta: 8,5/40,3/2,2 (or 70g chick peas)
Sauce: olive oil + vinegar + some herbs &amp; spices 0/0/15

[/ QUOTE ]


I am going to go cook myself some pasta after reading that!

[**DONOTDELETE**]

[Omskakas]

Thanks for comments all! /forum/images/graemlins/laugh.gif

Today is a rest day. My chest and back are sore from yesterday's workout, but not overly sore. I think I stretched my left bicep little too much doing chest flys. I hope it will heal for tomorrow's arm blasting workout.

[President Wilson]

Slap some ice on it buddy

[Omskakas]

[ QUOTE ]
Slap some ice on it buddy

[/ QUOTE ]

Thanks! I'll try it!

[Omskakas]

I treated my left bicep with ice yesterday, but still it wasn't feeling 100% today so instead of doing shoulders and arms I did legs today. I tried Adam's superset of the week:
Leg extensions SS Squats SS Static hold leg extensions drop set 'till mental failure
My mental failure came during 4th drop but I did 2 of these triple sets in my workout. My quads were <font color="red">buuuuuurniiiiing </font>. Nice'n'HC! /forum/images/graemlins/grin.gif

Let's see if I can walk to gym tomorrow to do shoulders, arms and abs... /forum/images/graemlins/smile.gif

[Omskakas]

Injury. /forum/images/graemlins/frown.gif

I was doing heavy shoulder presses with dumbbells and I puuuushed one rep too much (without a spotter of course). On the top position of the rep stabilizers of my right arm failed and the arm just collapsed twisting it in unnatural position. The result was sharp pain in shoulder area. But the pain quickly went away so I decided to go on with arms workout anyway. After the workout I treated the shoulder with ice for some time.

Few hours after the workout the pain came back. The shoulder is ok if I don't move it, but if I moving it causes some pain. I'm not sure what kind of injury it is, but rotating the shoulder seems to hurt most so it might be rotator cuff that is injured. I need to check injuries section of the site if it helps.

So, this injury restricts me doing any exercises that require shoulder movements for a week or two maybe. /forum/images/graemlins/frown.gif Hopefully it heals fast so I can continue the challenge with my routine ASAP. If it won't I need to cut calories back to maintenance level to avoid too much fat if I can't workout.

Any advice on this matter is greatly appreciated.

[William Ustav]

That's aweful, buddy /forum/images/graemlins/frown.gif I'll pray that your injury gets healed as quickly as possible! /forum/images/graemlins/smile.gif Until then, ICE, ICE, ICE!!! /forum/images/graemlins/laugh.gif

[Omskakas]

Good news: The injury is healing fast. I'm taking 2 extra days off because of it and tomorrow I'm going to try to do some light excercises.

Bad news: I'm getting fat! /forum/images/graemlins/shocked.gif Or so my measurements say (going to post them ASAP). Gotta cut some carbs and calories! /forum/images/graemlins/laugh.gif

[Omskakas]

Ok, I'm back online again from my home computer. /forum/images/graemlins/smile.gif It seems that I had been hosting some nasty worms on my comp which is why they (university people) had shut down my connection. /forum/images/graemlins/mad.gif

Measurements update: 17.9.

1.9./9.9/17.9

Weight: 61 kg, 134,2 lbs/62,5 kg, 137,5 lbs/62,9 kg 138,4 lbs

Chest: 4/4/5
Abdomen: 9/10/10,5
Thigh: 8/9/9
Subscapular: 10/10?/10,5
Tris: 9/9?/8,5
Midaxillary: 9/9/10
Suprailiac: 4/4/4
Bis: 2/2/2
Calf: 5/5/5

9 point test fat%: 12,1%/12,2%/12,6%
Fat mass: 7,35 kg 16,2 lbs/7,6 kg 16,7 lbs/7,9 kg 17,4 lbs
Lean mass: 53,65 kg 118 lbs/54,9kg 120.8 lbs/55 kg 121 lbs

Lol! This bulk is going to a wrong direction. I've gained only 100 grams of lbm but 300 grams of fat in 8 days! /forum/images/graemlins/grin.gif If my measures are to be trusted. /forum/images/graemlins/wink.gif

Well, at least it seems that I'm eating enough to gain mass. I'm going to cut some carbs and little bit overall calories to reduce fat gains. I'm aiming to 2800 calories and 33/33/33 ratios.

[William Ustav]

Hehe, great to have you back again /forum/images/graemlins/wink.gif

[Omskakas]

The first workout after the shoulder injury: back, chest &amp; traps. I tried different excercises and stopped doing them immediately if I experienced any pain in my shoulder. I used unusually light weights today. This is what I was able to do:

Deadlifts: 40,30,20,15,12 reps
Bench press: 40,30,20 reps (heavier weights did hurt)
Incline bench: 20,20 reps
Peck deck: 15,15 reps
BB Shrugs: 30,25,20,15 reps
Good mornings: 20,20 reps

The only thing I couldn't work at all were my lats. Pull downs did hurt, rows did hurt and pull ups were out of the question.

For extra I did 2 sets of elevated BW calf raises (100 reps each). I had to do use rest pause method for the second set. *ouch*

I wasn't feeling very hardcore today because I had to watch my shoulder. But the workout was better than nothing. Maybe high reps work as a shock.

[William Ustav]

Hmmm... You seem to have some real problemos there, buddy. Let's just hope you won't injure your injury, let's put it that way. Maybe you should take it easy a few days? Increase your protein intake a bit, and just relax. I feel that injuries are very bad, and it's better to "slappa" as we say in swedish, a few days, and then get back to the gym and ease into working out, like you did today. But maybe wait a few more days?

[Omskakas]

Thank you for your concern. /forum/images/graemlins/smile.gif I was really careful to not to injury my injury (hehe) so I didn't do anything that caused pain. I think that I can pull some workouts if I'm really careful. I'm planning to do at least leg workout on weekend and I think I will be able to work my arms too.

Yeah, I know that it's best to rest but I get withdrawal symptoms if I can't go to gym. /forum/images/graemlins/wink.gif

[Omskakas]

Back in business (or almost)!

A week after the injury it's almost completely healed. Only the front head of my right delt is still little bit sore (not DOMS).

So I did shoulders + arms + abs workout today. For shoulders I only did 4 sets of light (15 reps) side lateral raises and rear deltoid raises. Other than that my workout was normal.

Tomorrow I'm going to try something new for my legs. I found this shocking method from another site and it sounds hardcore:

Choose a big compound movement, bench press, squats etc. Start the set with just a barbell. Do 15 reps with the barbell, add 5 kg (11 lbs) in both sides and rest 1 minute. After the rest perform another 15 reps, add same amount of weight and rest 1 minute. Repeat this pattern as long as you can. I dare anyone to do more than 8 sets. /forum/images/graemlins/laugh.gif

Remember to keep the rest time short. With this method girly weights can put even bigger men on their knees. /forum/images/graemlins/wink.gif

[William Ustav]

Do you know what that sounds like? Some kind of reversed Austrian Blitz (like I'm gonna do for forearms tomorrow) - Pick and exercise and do countless amounts of sets, ca 12-8 reps each, for about 1½ hours. Now THAT'S a shocking method /forum/images/graemlins/grin.gif

[Omskakas]

[ QUOTE ]
Do you know what that sounds like? Some kind of reversed Austrian Blitz (like I'm gonna do for forearms tomorrow) - Pick and exercise and do countless amounts of sets, ca 12-8 reps each, for about 1½ hours. Now THAT'S a shocking method /forum/images/graemlins/grin.gif

[/ QUOTE ]

All your workouts sound so hardcore that it makes me wonder can you really recover in between them? /forum/images/graemlins/shocked.gif /forum/images/graemlins/wink.gif

[William Ustav]

[ QUOTE ]

All your workouts sound so hardcore that it makes me wonder can you really recover in between them? /forum/images/graemlins/shocked.gif /forum/images/graemlins/wink.gif

[/ QUOTE ]

Well, they gotta be hardcore if you wanna be hardcore! /forum/images/graemlins/grin.gif One day I'm gonna be competing, and I hope that all the blood and tears have paid off by then! /forum/images/graemlins/cool.gif

[Omskakas]

Uh, oh. I can barely walk. /forum/images/graemlins/shocked.gif

So, it was time for my leg workout. This is what I did:

Warmup: slow cycling.

Squats: two warmup sets
two heavy sets 8(rest paused to 12),6(rest paused to 10)

Active recovery: slow cycling

A special ascending sets of squats (check few posts up): Starting with just a barbel, adding 10 kg weight at every set, resting just one minute between sets, 15 reps at every set. I must say that this was very mentally challenging excercise. After I had finished the fifth set just barely rest pausing, I added weight and getting under the barbell after rest was really hard. I managed to do 7 reps with the 6th set and my legs were on fire. I usually don't sweat much in the gym, but now I was wet all over. Phew!

Active recovery: slow cycling

SLDL: warmup set
two light sets 15 reps each

Leg curls: two sets 12 reps each

Leg extensions: 5 step drop set all 'till failure 8-10 reps

Bootstrappers: I wanted to see how many I could do after all of this. I managed to do just 50 reps. /forum/images/graemlins/crazy.gif Will, you're my hero! /forum/images/graemlins/grin.gif

Cooldown: 20 reps of barbell weight squats and 5 minutes of slow cycling

I didn't do much for hamstrings this time because just 3 days ago I had done 5 sets of deadlifts and I felt that they were worked hard enough. Also my calves were still very sore from 2x100 reps body weight calf raises So I completely skipped them.

[William Ustav]

[ QUOTE ]
Will, you're my hero!

[/ QUOTE ]

lol, thanks! That motivates me to work even harder!!! /forum/images/graemlins/laugh.gif

And a great leg workout, BTW! If you could only do 50 bootstrappers, that just shows how extremely hardcore it was! Awesome! /forum/images/graemlins/cool.gif

[Omskakas]

[ QUOTE ]

And a great leg workout, BTW! If you could only do 50 bootstrappers, that just shows how extremely hardcore it was! Awesome! /forum/images/graemlins/cool.gif

[/ QUOTE ]

I wish. /forum/images/graemlins/crazy.gif

But now, 6 hours after the workout my quads are still extremely weak. I can barely do body weight squats! /forum/images/graemlins/shocked.gif

I'm afraid I won't be able to get off the bed tomorrow. /forum/images/graemlins/cool.gif

[William Ustav]

That's the way, buddy! /forum/images/graemlins/cool.gif That's the way! /forum/images/graemlins/laugh.gif

[President Wilson]

[ QUOTE ]
But now, 6 hours after the workout my quads are still extremely weak. I can barely do body weight squats!

[/ QUOTE ]

<font color="red"> Hardcore! </font>

[Omskakas]

Thanks Jacob! /forum/images/graemlins/laugh.gif

So, I got off the bed. My quads are sore, but not extremely sore. But it feels kind of soreness that is going to peak 48 hours after the workout. /forum/images/graemlins/shocked.gif /forum/images/graemlins/laugh.gif

I need to adjust my routine again. Almost all of my workouts have been over 1 hour and 15 minutes and that's little bit too much mentally and psysically. So, I'm splitting 3 workouts in 4 workouts. It looks like this:

1. Back &amp; Calves
2. Chest &amp; Shoulders
3. Rest
4. Arms &amp; Abs
5. Legs (light calves or none)
6. Rest <font color="red"><--today </font>
7. HIIT (or rest if I feel lazy /forum/images/graemlins/crazy.gif )

[Omskakas]

I was right. The soreness has peaked today. My quads are unbelieveably sore. When I walk, it looks like that I don't have kneecaps at all. /forum/images/graemlins/shocked.gif

No way I'm going to do any HIIT today. I'm going to try to do some active recovery tonight. That's few short sets of BW squats for me. /forum/images/graemlins/crazy.gif

[William Ustav]

Just rest your legs, buddy! That's what makes you grow /forum/images/graemlins/cool.gif

[Omskakas]

Pfffffffffttttt!

I had a bad gym day. /forum/images/graemlins/frown.gif
I started with back excercises but after few sets my right shoulder started to hurt so I gave them up. Then I did some shrughs and good mornings but re-appearing injury was so mentally demoralizing so I soon gave up totally. /forum/images/graemlins/frown.gif

It's better to let it rest for another week before trying to work chest and shoulders. So, tomorrow I'm going to do arms, abs and calves. I'm going for a two day trip to a nearby island on friday, so sunday is going to be the leg day. /forum/images/graemlins/smile.gif

Oh, still can't walk normally! /forum/images/graemlins/shocked.gif

[President Wilson]

Have you had it massaged at all?

[Omskakas]

[ QUOTE ]
Have you had it massaged at all?

[/ QUOTE ]

I've massaged it myself but not very much. If you think it will help I'm going to massage it some more. /forum/images/graemlins/smile.gif

[Omskakas]

Measurements update

1.9./9.9/17.9/ <font color="red">25.9. </font>

Weight: 61 kg, 134,2 lbs/62,5 kg, 137,5 lbs/62,9 kg 138,4 lbs/<font color="red">63 kg 138,6 lbs </font>

Chest: 4/4/5/<font color="red">5 </font>
Abdomen: 9/10/10,5/ <font color="red">10 </font>
Thigh: 8/9/9/<font color="red">9 </font>
Subscapular: 10/10?/10,5/ <font color="red">10,5? </font>
Tris: 9/9?/8,5/<font color="red">8,5? </font>
Midaxillary: 9/9/10/<font color="red">10 </font>
Suprailiac: 4/4/4/<font color="red">4 </font>
Bis: 2/2/2/<font color="red">2 </font>
Calf: 5/5/5/<font color="red">4,5 </font>

9 point test fat%: 12,1%/12,2%/12,6%/ <font color="red">12,4% </font>
Fat mass: 7,35 kg 16,2 lbs/7,6 kg 16,7 lbs/7,8 kg 17,1 lbs/ <font color="red">7,9 kg 17,3 lbs</font>
Lean mass: 53,65 kg 118 lbs/54,9kg 120.8 lbs/55 kg 121 lbs/ <font color="red">55,2 kg 121,5 </font>

Okay, so if I eat enough I gain fat, if I don't I don't gain anything at all. /forum/images/graemlins/crazy.gif
Maybe I just eat and don't mind about the fat gain. /forum/images/graemlins/mad.gif

Edit: Values were slightly wrong. I made them correct.

[Omskakas]

I'm back home from the trip. Yes, my diet wasn't very clean and I drank few beers and some wine, so sue me. /forum/images/graemlins/crazy.gif /forum/images/graemlins/wink.gif

Anyway, my legs weren't completely recovered, so I decided to do chest and shoulders today. The workout was nothing special:

Warmup: some biking

<font color="red">Chest: </font>

Bench press: 2 warmup sets
3 working sets 10,7,6 reps last set as 3 step drop set

Incline bench:
3 sets: 12,10,6 for the last set I pre-fatigued my chest with flyes

<font color="red">Shoulders: </font>

Upright rows SS with reverse shoulder flyes:
3 sets (20,15,10) SS (8,8,8)

DB shoulder press:
3 sets 8,7,6

Rear deltoid raises:
3 sets 15,12,10

[**DONOTDELETE**]

[Omskakas]

[ QUOTE ]

I hope you have a good lawyer! /forum/images/graemlins/shocked.gif /forum/images/graemlins/grin.gif Maybe William can represent you! /forum/images/graemlins/grin.gif

[/ QUOTE ]

Teehee! /forum/images/graemlins/grin.gif

Btw. How do you like my new avatar? It was stolen from someone from another forum a long time ago. I hope that this person won't sue me too. /forum/images/graemlins/shocked.gif /forum/images/graemlins/wink.gif

Todays workout:

<font color="red">Legs:</font>

Warmup: Some biking

Squats:
2 warmup sets
4 sets: 10, 6, 10 (rest paused to 15), 8 (rest paused to 12) last one SS with leg extensions

SLDL:
1 warmup set
4 sets: 20,15,12,10

DB lunges:
2 sets: 10 reps one for each leg

Leg curls:
3 sets: 15,8,6 (static hold 'till failure for the last one)

Leg extensions:
1 set: 12 reps + static hold 'till failure

Cooldown: some biking

[William Ustav]

[ QUOTE ]


I hope you have a good lawyer! /forum/images/graemlins/shocked.gif /forum/images/graemlins/grin.gif Maybe William can represent you! /forum/images/graemlins/grin.gif

[/ QUOTE ]

LOL! /forum/images/graemlins/grin.gif That made my day, Joe! Besides from almost fainting in the gym /forum/images/graemlins/shocked.gif /forum/images/graemlins/cool.gif

[Omskakas]

Today was a HIIT day. I went swimming. I swam one pool length (50 meters) as fast as I could and then one pool length relatively slow. I continued to do this for 30 minuters including few short gotta-catch-my-breath breaks.

Tomorrow is back &amp; calves day. And I have to remember to take my measurements.

[William Ustav]

I hate cardio /forum/images/graemlins/mad.gif !!!

[Omskakas]

1.9./9.9/17.9/25.9/<font color="red">2.10 </font>

Weight: 61 kg, 134,2 lbs/62,5 kg, 137,5 lbs/62,9 kg 138,4 lbs/63 kg 138,6 lbs/<font color="red">63,3 kg 139,3 lbs </font>

Chest: 4/4/5/5/<font color="red">5 </font>
Abdomen: 9/10/10,5/10/<font color="red">10,5 </font>
Thigh: 8/9/9/9/<font color="red">9,5 </font>
Subscapular: 10/10?/10,5/10,5?/<font color="red">10,5? </font> I need to get this checked again
Tris: 9/9?/8,5/8,5?/<font color="red">8,5? </font> Same as above
Midaxillary: 9/9/10/10/<font color="red">9,5 </font>
Suprailiac: 4/4/4/4/<font color="red">4 </font>
Bis: 2/2/2/2/<font color="red">2 </font>
Calf: 5/5/5/4,5/<font color="red">4,5 </font>

9 point test fat%: 12,1%/12,2%/12,6%/12,4%/<font color="red">12,4% </font>
Fat mass: 7,35 kg 16,2 lbs/7,6 kg 16,7 lbs/7,8 kg 17,1 lbs/ 7,9 kg 17,3 lbs/<font color="red">7,9kg 17,3</font>
Lean mass: 53,65 kg 118 lbs/54,9kg 120.8 lbs/55 kg 121 lbs/ 55,2 kg 121,5/<font color="red">55,4 kg 122 lbs </font>

Ok, it seems that I'm not gaining anymore fat. but I'm not gaining muscle either. /forum/images/graemlins/mad.gif More food for me! /forum/images/graemlins/tongue.gif I'm off from creatine now. Let's see if my weight drops.

[Omskakas]

[ QUOTE ]
I hate cardio /forum/images/graemlins/mad.gif !!!

[/ QUOTE ]

You know how muscular sprinters are? Next time you do HIIT imagine how anabolic it must be. It helps my motivation! /forum/images/graemlins/cool.gif

Todays workout:

<font color="red">Back: </font>

Oldschool's towel pull-up variant:
3 sets: 9,8,7
Instead of a towel I used a short piece of rope with knots on both ends.

Triple set: wide grip pull-ups SS narrow grip pull-ups SS medium grip pull-downs
2 sets: 8 SS 5 SS 12, 7 SS 4 SS 12

One arm DB rows:
2 sets: 17,15

Superset: Behind the back BB shrugs SS with regular BB shrugs
2 sets: 20 SS 20, 15 SS 15

Back hyperextensions:
3 sets: 35,30,25
I haven't done these for a long while and it really shows! /forum/images/graemlins/shocked.gif

<font color="red">Calves: </font>

I did so many sets of different calf raises that I lost the count! /forum/images/graemlins/shocked.gif I must have done total 15+ sets. I also tried Yu Yevon method for the calves for the first time. Great burn!

[**DONOTDELETE**]

[William Ustav]

LOL! /forum/images/graemlins/grin.gif Yeah, GP's avatar really freaks me out as well! /forum/images/graemlins/tongue.gif

[**DONOTDELETE**]

[William Ustav]

[ QUOTE ]
Poor GP. /forum/images/graemlins/wink.gif

[/ QUOTE ]

LOL!!! /forum/images/graemlins/grin.gif

Hey, Joe - when is the PM system going back to normal? Any news? /forum/images/graemlins/tongue.gif

[President Wilson]

[ QUOTE ]
Hey, Joe - when is the PM system going back to normal? Any news?

[/ QUOTE ]

I believe Mr. Ayres is fixing it tonight /forum/images/graemlins/smile.gif

[**DONOTDELETE**]

[William Ustav]

Aarrrgghh, Joe - your PM got through, but I can't reply nor send any currently /forum/images/graemlins/mad.gif

[President Wilson]

Mods can still pm back and forth Will /forum/images/graemlins/wink.gif

Allen will have it back up, very soon, he just wrote me today

[William Ustav]

[ QUOTE ]
Mods can still pm back and forth Will /forum/images/graemlins/wink.gif

Allen will have it back up, very soon, he just wrote me today

[/ QUOTE ]


Aaaawwww... /forum/images/graemlins/frown.gif Unfair /forum/images/graemlins/wink.gif

[Omskakas]

Hey, what's this thread called? Discuss about private message problems, eh? /forum/images/graemlins/wink.gif

[William Ustav]

LOL!!!

[Omskakas]

I haven't had time or energy to update my workouts here. But I have been working out these days, believe me or not. /forum/images/graemlins/wink.gif

I've upped my calories a little. In addition to the regular aproximately 500 calories meals, I'm eating a piece of fruit, a glass of milk or some peanuts or almonds depending on what time of the day is. I've been doing this for about 5 days and now I'm seeing the weight increase like I wanted it to be. So, it took me a whole month to adjust my calories right. /forum/images/graemlins/shocked.gif /forum/images/graemlins/blush.gif

And I've added some visible mass! /forum/images/graemlins/laugh.gif In a month I've gained a whole inch on my arms! My girlfriend has noticed it too and she likey! /forum/images/graemlins/blush.gif My chest and lats feel fuller too. I wish the case would be same with my calves... a pathetic 0,5 cm in a month! /forum/images/graemlins/mad.gif Oh, well... /forum/images/graemlins/crazy.gif

Today was arms &amp; abs day and tomorrow is a leg day. Will, how much is that 100 yards på metric system? I might try that edge legs workout you did few days ago. I want to see if it's as bad as you say... /forum/images/graemlins/wink.gif /forum/images/graemlins/tongue.gif

[William Ustav]

100 yards is approx. 100 metres /forum/images/graemlins/tongue.gif APPROX!!! Slightly less I think, so basically it's 100 lunges for me.

I don't think I've gained much noticeably. And my arms are definitely slagging behind /forum/images/graemlins/shocked.gif

I skipped the arm workout this week again! /forum/images/graemlins/frown.gif I'll do the zane blitz for them so that they can catch up with my legs /forum/images/graemlins/wink.gif

[Venom]

Good job on your bulk Omskakas's! /forum/images/graemlins/laugh.gif

[ QUOTE ]
[ QUOTE ]
Mods can still pm back and forth Will /forum/images/graemlins/wink.gif

Allen will have it back up, very soon, he just wrote me today

[/ QUOTE ]


Aaaawwww... /forum/images/graemlins/frown.gif Unfair /forum/images/graemlins/wink.gif

[/ QUOTE ]

hee,hee,hee. /forum/images/graemlins/grin.gif

[William Ustav]

[sticking out tongue at Venom] And they STILL aren't working /forum/images/graemlins/mad.gif

[Venom]

[ QUOTE ]
[sticking out tongue at Venom] And they STILL aren't working /forum/images/graemlins/mad.gif

[/ QUOTE ]

You sure about that? Might want to check /forum/images/graemlins/grin.gif

[Omskakas]

HA HA HA HA! (he laughed with Ahhhnulds voice after he had finished the dreaded edge legs workout)
http://www.schwarzenegger.it/fg121.jpg

Is this supposed to be hardcore?! I can still walk! /forum/images/graemlins/grin.gif Jacob, next time you design workouts like that, make it at least quadruple drop set of squats supersetted with 500 yards walking lunges supersetted with 2000 bootstrappers. /forum/images/graemlins/smirk.gif

Seriously speaking, what a nice piece of workout. When I was doing the giant set I almost lost my faith after the first 50 lunges because my breathing was so heavy it was almost unbearable and my legs felt like overcooked spaghetti. But I kept going and managed to finish the set. It was:
10 + 5 squats
100 lunges with 15,4 lbs dbs in both hands
100 BW lunges

For the leg curls I did double drop:
10,8,40

I didn't have a spotter so my leg extensions were just a double drop set also:
12,10,8

After the workout I did some active recovery which helped me to walk home. /forum/images/graemlins/wink.gif

[Tuf]

[ QUOTE ]
[ QUOTE ]
[sticking out tongue at Venom] And they STILL aren't working /forum/images/graemlins/mad.gif

[/ QUOTE ]

You sure about that? Might want to check /forum/images/graemlins/grin.gif

[/ QUOTE ]
Yep! It's amazing what can happen overnight around here. /forum/images/graemlins/wink.gif /forum/images/graemlins/wink.gif /forum/images/graemlins/wink.gif

[William Ustav]

Wohooo! /forum/images/graemlins/grin.gif

(but guys - the reply function isn't working, though /forum/images/graemlins/crazy.gif )

[Omskakas]

What did I tell you about private message chit-chat in my journal? /forum/images/graemlins/mad.gif /forum/images/graemlins/mad.gif /forum/images/graemlins/mad.gif

Now, pretty, pretty please guys and gals... /forum/images/graemlins/wink.gif /forum/images/graemlins/grin.gif

[William Ustav]

Oh yeah, good workout omskakas... [yawn]... /forum/images/graemlins/grin.gif lol, j/k.

Hey, I love your new avatar!!! /forum/images/graemlins/cool.gif

[William Ustav]

Hey, wasn't the edge workout awesome! You gotta try the edge workout for back and shoulders as well! /forum/images/graemlins/shocked.gif

[Omskakas]

[ QUOTE ]
Hey, wasn't the edge workout awesome! You gotta try the edge workout for back and shoulders as well! /forum/images/graemlins/shocked.gif

[/ QUOTE ]

Yes, it was. /forum/images/graemlins/wink.gif To be frank, I just read your journal about the edge shoulders workout and it scared the ***** out of me. /forum/images/graemlins/shocked.gif If it's as painful as the legs workout I'm not going nowhere near it (yes, I'm a big wussy I admit it /forum/images/graemlins/wink.gif).

[ QUOTE ]
Hey, I love your new avatar!!! /forum/images/graemlins/cool.gif

[/ QUOTE ]

Back in monkey business again! /forum/images/graemlins/cool.gif

[William Ustav]

[ QUOTE ]
If it's as painful as the legs workout I'm not going nowhere near it (yes, I'm a big wussy I admit it /forum/images/graemlins/wink.gif).


[/ QUOTE ]

It's just as painful /forum/images/graemlins/wink.gif

[Venom]

[ QUOTE ]
HA HA HA HA! (he laughed with Ahhhnulds voice after he had finished the dreaded edge legs workout)
http://www.schwarzenegger.it/fg121.jpg

Is this supposed to be hardcore?! I can still walk! /forum/images/graemlins/grin.gif Jacob, next time you design workouts like that, make it at least quadruple drop set of squats supersetted with 500 yards walking lunges supersetted with 2000 bootstrappers. /forum/images/graemlins/smirk.gif

Seriously speaking, what a nice piece of workout. When I was doing the giant set I almost lost my faith after the first 50 lunges because my breathing was so heavy it was almost unbearable and my legs felt like overcooked spaghetti. But I kept going and managed to finish the set. It was:
10 + 5 squats
100 lunges with 15,4 lbs dbs in both hands
100 BW lunges

For the leg curls I did double drop:
10,8,40

I didn't have a spotter so my leg extensions were just a double drop set also:
12,10,8

After the workout I did some active recovery which helped me to walk home. /forum/images/graemlins/wink.gif

[/ QUOTE ]

LOL! That Ahnuld pic was great!

And awesome workout. /forum/images/graemlins/shocked.gif

[Omskakas]

Measurements update:

Week: 1/2/3/4/5/<font color="red">6 </font>

Weight: 61 kg, 134,2 lbs/62,5 kg, 137,5 lbs/62,9 kg 138,4 lbs/63 kg 138,6 lbs/63,3 kg 139,3 lbs/<font color="red">64,7 kg 142,3 lbs /forum/images/graemlins/shocked.gif </font>

Chest: 4/4/5/5/5/<font color="red">5 </font>
Abdomen: 9/10/10,5/10/10,5/<font color="red">10,5 </font>
Thigh: 8/9/9/9/9,5/<font color="red">10 </font>
Subscapular: 10/10?/10,5/10,5?/10,5?/<font color="red">12 /forum/images/graemlins/shocked.gif </font>
Tris: 9/9?/8,5/8,5?/8,5?/<font color="red">9 </font>
Midaxillary: 9/9/10/10/9,5/<font color="red">10 </font>
Suprailiac: 4/4/4/4/4/<font color="red">4 </font>
Bis: 2/2/2/2/2/<font color="red">2 </font>
Calf: 5/5/5/4,5/4,5/<font color="red">4,5 </font>

9 point test fat%: 12,1%/12,2%/12,6%/12,4%/12,4%/<font color="red">12,7% </font>
Fat mass: 7,35 kg 16,2 lbs/7,6 kg 16,7 lbs/7,8 kg 17,1 lbs/ 7,9 kg 17,3 lbs/7,9kg 17,3/<font color="red">8,2 kg 18,1 lbs </font>
Lean mass: 53,65 kg 118 lbs/54,9kg 120.8 lbs/55 kg 121 lbs/ 55,2 kg 121,5/55,4 kg 122 lbs/<font color="red">56,5 kg 124,3 lbs </font>

As you see my diet is really kicking in! /forum/images/graemlins/shocked.gif Too bad I'm also getting some fat too. /forum/images/graemlins/crazy.gif

[Omskakas]

[ QUOTE ]
And awesome workout. /forum/images/graemlins/shocked.gif

[/ QUOTE ]

Thanks. For some reason it didn't cause any extreme DOMS. In fact my legs are already feeling better after 48 hours. /forum/images/graemlins/shocked.gif

By the way. It seems that I'm gaining muscle and fat in ratios 3:1. Do you think it's good or bad?

[Omskakas]

Short update: Last week after my arms day I didn't feel any DOMS at all although I think I had pretty good workout. But now after back day my triceps are relatively sore. Just 5 sets of pull overs did it. /forum/images/graemlins/shocked.gif Wierd. /forum/images/graemlins/confused.gif

[William Ustav]

[ QUOTE ]
Short update: Last week after my arms day I didn't feel any DOMS at all although I think I had pretty good workout. But now after back day my triceps are relatively sore. Just 5 sets of pull overs did it. /forum/images/graemlins/shocked.gif Wierd. /forum/images/graemlins/confused.gif

[/ QUOTE ]

I know EXACTLY what you mean, happens to me all the time. After my edge back workout, I was so sore in my biceps that it was insane! I had never been that sore! /forum/images/graemlins/ooo.gif

[Omskakas]

Pfffffffft! I've had a horrible week, mostly. /forum/images/graemlins/mad.gif First, the back workout destroyed my triceps, so how I was going to workout my chest and shoulders next day? I do mostly flyes of course! But on the second set of chest flyes I over stretched my right bicep so I had to stop. /forum/images/graemlins/mad.gif And then during the second set of upright rows my shoulder injury made it's appearance once again! /forum/images/graemlins/mad.gif /forum/images/graemlins/mad.gif /forum/images/graemlins/mad.gif /forum/images/graemlins/frown.gif It has been ok for at least 2 weeks and now again? /forum/images/graemlins/confused.gif /forum/images/graemlins/mad.gif

AAAAAAAAAAAAAAAAAARRRRRGGGHHHHH! [*%#*%*#] the [*%#*%*#] shoulder! (please excuse my language)

Today is rest a day and tomorrow I'm going to hit legs.

[William Ustav]

Wow. That's a lot of bad things happening in one week /forum/images/graemlins/frown.gif If it makes you feel any better /forum/images/graemlins/wink.gif , I'm sick right now! /forum/images/graemlins/frown.gif

[Omskakas]

[ QUOTE ]
If it makes you feel any better /forum/images/graemlins/wink.gif , I'm sick right now! /forum/images/graemlins/frown.gif

[/ QUOTE ]

Lol! Do I still have a chance to win you in this challenge? /forum/images/graemlins/shocked.gif /forum/images/graemlins/cool.gif

j/k /forum/images/graemlins/wink.gif

P.S. No edge workouts when you're sick! /forum/images/graemlins/grin.gif

[William Ustav]

[ QUOTE ]
P.S. No edge workouts when you're sick!

[/ QUOTE ]

NOOoooooooooooooooooooooooooooooooooo!!! /forum/images/graemlins/frown.gif /forum/images/graemlins/ooo.gif

[Omskakas]

Measurements update:

Week: 1/2/3/4/5/6/7

Weight: 61 kg, 134,2 lbs/62,5 kg, 137,5 lbs/62,9 kg 138,4 lbs/63 kg 138,6 lbs/63,3 kg 139,3 lbs/64,7 kg 142,3 lbs/64,3 kg 141,5 lbs

Chest: 4/4/5/5/5/5/5
Abdomen: 9/10/10,5/10/10,5/10,5/10,5
Thigh: 8/9/9/9/9,5/10/9,5
Subscapular: 10/10?/10,5/10,5?/10,5?/12/12?
Tris: 9/9?/8,5/8,5?/8,5?/9/9?
Midaxillary: 9/9/10/10/9,5/10/10,5
Suprailiac: 4/4/4/4/4/4/4
Bis: 2/2/2/2/2/2/2
Calf: 5/5/5/4,5/4,5/4,5/4,5

9 point test fat%: 12,1%/12,2%/12,6%/12,4%/12,4%/12,7%/12,8%
Fat mass: 7,35 kg 16,2 lbs/7,6 kg 16,7 lbs/7,8 kg 17,1 lbs/ 7,9 kg 17,3 lbs/7,9kg 17,3/8,2 kg 18,1 lbs/8,2 kg 18,1 lbs
Lean mass: 53,65 kg 118 lbs/54,9kg 120.8 lbs/55 kg 121 lbs/ 55,2 kg 121,5/55,4 kg 122 lbs/56,5 kg 124,3 lbs/56,1 kg 123,4 lbs

This was my second week off from creatine so losses were probably just water weight. I started loading again this morning so I should gain a lot of weight next week. /forum/images/graemlins/wink.gif

[William Ustav]

Great stuff, ommie! /forum/images/graemlins/smile.gif

[Omskakas]

[ QUOTE ]
Great stuff, ommie! /forum/images/graemlins/smile.gif

[/ QUOTE ]

The following stuff is not so great. /forum/images/graemlins/wink.gif

I'm taking a week off completely. My shoulder injury isn't completely healed and also my right latissimus and left forearm don't feel 100%.

Anyway, it's about the time to take a week off. It's been about 8 weeks since I took a longer rest period. But I have been taking some off days now and then and I was hoping that I wouldn't have to take a rest week before the challenge was over. But today I found out that training without your full potential is pretty much pointless and frustrating.

The plan is to lower my calories closer to maintenace level to avoid additional fat. I'm probably going to do 1 or 2 HIIT cardio sessions next week. It's time to let myself recover properly and concentrate on other things in life.

[William Ustav]

It's great to take a week off - focus on your nutrition and you'll grow, grow, grow! /forum/images/graemlins/shocked.gif

[Omskakas]

*sigh*

The rest week did me no good. Or it did some good, but the rest perioid was too short. To make the long sad story a short story the first 2 workouts I did completely wasted my left wrist/forearm and the shoulder pain came back. /forum/images/graemlins/frown.gif

So, now I can't do anything that requires me to hold weights with my left arm or anything that requires me to move the right shoulder joint.

Anyway, I see no point hanging on with the challenge when I can work out only the legs. Thanks for the support and advices everybody. Omskakas is loggin out. /forum/images/graemlins/ooo.gif /forum/images/graemlins/smile.gif

[William Ustav]

Noooooooooooooooooooooo!!! Ommie! No! We need you in the challenge! Please! Don't go! You'll do fine! C'mon! /forum/images/graemlins/frown.gif

[Omskakas]

[ QUOTE ]
Noooooooooooooooooooooo!!! Ommie! No! We need you in the challenge! Please! Don't go! You'll do fine! C'mon! /forum/images/graemlins/frown.gif

[/ QUOTE ]

Sorry, Will. But the situation with my training is a bit too frustrating already. For the next X weeks I'm going to work out only the legs and keep my calories at maintenance. It woudn't be much of a challenge (pun intended). /forum/images/graemlins/wink.gif

But I'll cheer up for you anyway. It's like in the olympic games: If Finland can't win, Sweden is the next best thing. /forum/images/graemlins/grin.gif

[William Ustav]

/forum/images/graemlins/frown.gif All right! But then I'll get jealous when you have tom platz legs! /forum/images/graemlins/grin.gif

Be sure to cheer for me! My biceps have already grown about 0,5cm!!! After ONE week of the Zane blitz, and I have one left! /forum/images/graemlins/shocked.gif

I gotta take the challenge home... /forum/images/graemlins/tongue.gif