Taking a day off due to my muscle knots aching like a motherfucker. Need to spend less time training and more time on massage, foam rolling, stretching, and such. It's boring and it hurts, but hell, I'm in it for the long run and I'm already so darn stiff, I don't want to make it worse.
Other than that on last weeks power-lifting thingy where we did deadlifts, I did 5 of them (power lifting style, 100kg) in one breath, which was interesting. Good thing there's so much room at the crossfit place, so if I'd fall face-down, hey, it's just the ground and nothing else there!
And yes, 100kg power lifting back squat felt quite good! For sure I thought it would feel more dangerous to have so much weight on your back, yet I felt very sturdy while pulling it off.
torsdag 27 februari 2014
tisdag 18 februari 2014
18/2
So, on to some results and some food talk.
I was in a powerlifting class (crossfit 360) where squatting was the focus. Next week, which will be my last week I believe, is deadlift, powerlifting style. The former I think I got a pretty good knack for, yet the sumo deadlift I could barely take on 100kg. I hope to get some pointers as to why this is next saturday. The squatting went really well and apparently I've got good depth considering I'm a newbie too, and so it was that I did a single 90kg beyond parallel, and it felt easier than my 80+ regular back squats have felt, so squat 1.5x Body Weight goal is blown away. I cleaned 60kg, which isn't much, but still a goal I had in mind for the month, since it's my bodyweight. I thought I would even be able to clean more, and I probably can if I just get the technique down better. Lastly, I did 2.2x Body Weight regular deadlift (130kg) which just took a try basically, since I never tried doing a single before, and I did a 90cm box jump, which is lame, but then again I'm quite the coward when it comes to jumping, so it still felt good to overcome that height.
Now, pictures:
It's basically what I ate the day I took the picture, and a photo of some of my food and how it's organized. I did some calculations in order to know how much I spend on food, and here they are too (although in Swedish):
60g Solrosfrön (1,5kr)
==58,65kr
*30 (en månad)
===1760kr
And yeah, this is basically what I eat every day, when I get to decide what I eat, and to some extent I do make an effort to not mess it up all that much. And yeah, I could probably spend less than 1000kr/month on food, if I didn't take all those pesky supplements. Maybe I'll stop using the pro biotics and the bcaa - those alone will save me 300kr/month!
I was in a powerlifting class (crossfit 360) where squatting was the focus. Next week, which will be my last week I believe, is deadlift, powerlifting style. The former I think I got a pretty good knack for, yet the sumo deadlift I could barely take on 100kg. I hope to get some pointers as to why this is next saturday. The squatting went really well and apparently I've got good depth considering I'm a newbie too, and so it was that I did a single 90kg beyond parallel, and it felt easier than my 80+ regular back squats have felt, so squat 1.5x Body Weight goal is blown away. I cleaned 60kg, which isn't much, but still a goal I had in mind for the month, since it's my bodyweight. I thought I would even be able to clean more, and I probably can if I just get the technique down better. Lastly, I did 2.2x Body Weight regular deadlift (130kg) which just took a try basically, since I never tried doing a single before, and I did a 90cm box jump, which is lame, but then again I'm quite the coward when it comes to jumping, so it still felt good to overcome that height.
Now, pictures:
It's basically what I ate the day I took the picture, and a photo of some of my food and how it's organized. I did some calculations in order to know how much I spend on food, and here they are too (although in Swedish):
5g Inolaxol (1,5k)
2st ZMA (1,5kr)
1st Multivitamin (1,5kr)
1st Vitamin-D (1kr)
1st Pro Biotic (4kr)
10g Kreatin
(1,5kr)
12g BCAA (6kr)
1dl Whey (4kr)
3st Omega-3 (2kr)
=23kr
90ml/40g
Vetegroddar (1,2kr)
15g Linfröolja (2kr)
30g Rapsolja (1,2kr)
=4,4kr60g Solrosfrön (1,5kr)
30g Sesamfrön
(1,5kr)
15g Rapsolja (0,6kr)
15g Honung (0,6kr)
10g Kokosflarn (0,3kr)
10g Kakao (1kr)
=5,5kr
60g Havregrynsgröt (0,4kr)
100g Bär (5kr)
2st Bananer (3kr)
62.5g Ris (0,65kr)
62.5g Ris (0,65kr)
62.5g Bönor (1,3kr)
375g Grönsaker (7,5kr)
7ml/g Salt (50% sodium)+Kryddor (2kr)
=20,65kr
Random soltorkade tomater, godis,
alkohol, kosttillskott, mm (5kr)
=5==58,65kr
*30 (en månad)
===1760kr
(690kr kosttillskott, 1070kr mat)
And yeah, this is basically what I eat every day, when I get to decide what I eat, and to some extent I do make an effort to not mess it up all that much. And yeah, I could probably spend less than 1000kr/month on food, if I didn't take all those pesky supplements. Maybe I'll stop using the pro biotics and the bcaa - those alone will save me 300kr/month!
tisdag 11 februari 2014
11/2
I have done crossfit! After the cold and all. After the cold, I did 2km on the treadmill in 8:26, and during a crossfit workout I did Fran in 6:04 with 25kg instead of 30kg. I'm looking forward to the Team WOD (workout of the day) tomorow, and think I'll be doing more of those and just open box workouts from now on, seeing how fricking hard the workouts are, and I want to be social too. My heart rate monitor awarded me a trophy last week though, after doing crossfit for just a couple of days, since I was in zone 1 for 19min, in zone 2 for 33min, and in zone 3 for 171min.
There's been a lot of thrusters during these couple of days. I did a 57.5kg thruster at one point, and can probably take 60kg, which is my bodyweight. And to think that one of my lifetime goals (in an open office document I have a whole list of these workout-related goals, although I don't check them out very often) for overhead press/clean and jerk was my own bodyweight! Compare this to the idea that one of my other goals is bench press 1.75x my bodyweight! And where am I on the benchpress? Still struggling to get more than 62.5kg! Well, as it is now I am less worried about getting heavy weights over my head than I was before, and I also do enjoy it more than I do enjoy bench press, so I will probably train more on the former and thus get a relatively speaking better result.
And also got damn what nausea I get from cardio intense workouts!
There's been a lot of thrusters during these couple of days. I did a 57.5kg thruster at one point, and can probably take 60kg, which is my bodyweight. And to think that one of my lifetime goals (in an open office document I have a whole list of these workout-related goals, although I don't check them out very often) for overhead press/clean and jerk was my own bodyweight! Compare this to the idea that one of my other goals is bench press 1.75x my bodyweight! And where am I on the benchpress? Still struggling to get more than 62.5kg! Well, as it is now I am less worried about getting heavy weights over my head than I was before, and I also do enjoy it more than I do enjoy bench press, so I will probably train more on the former and thus get a relatively speaking better result.
And also got damn what nausea I get from cardio intense workouts!
torsdag 30 januari 2014
31/1
Yes, I have a cold. I thought I had the symptoms of the cold/flu because I overexerted myself due to the move, but alas it would seem that I just staved off the cold by being so gorram/fracking* (over)active, and so now when everything that is unpacking and cleaning is reaching its end and I can finally relax, the cold hits me hard. So crossfit will be put off for next week! And then I will also give you some cool calisthenic leg moves, since there are too few of those in calisthenics. There has to be some cool stuff to do, although I might not be able to pull it off...
*http://io9.com/350163/frak-off-weve-got-the-best-swear-words-from-scifi
*http://io9.com/350163/frak-off-weve-got-the-best-swear-words-from-scifi
30/1
My Polar FT60 claims I should train more in zone 3, for "maximum fitness". Well, crossfit here I come! On Saturday I start, with Olympic Lifts (Basic).
I also did Fran again with 30kg, this time in 7:25. In general I haven't worked out very much, been busy with my move and everything. I tried working out but failed miserably, with a heartbeat at 145 and more tired than usually when I'm at 165, and getting worse results than when I warmup on the row, to boot. Lifting weights went even worse. But I'm hoping my energy levels are returning to me!
I wanted to post a video of my muscle-up, but alas seem to have misplaced my transfer-cable, so there shall be none of that, apparently.
I also did Fran again with 30kg, this time in 7:25. In general I haven't worked out very much, been busy with my move and everything. I tried working out but failed miserably, with a heartbeat at 145 and more tired than usually when I'm at 165, and getting worse results than when I warmup on the row, to boot. Lifting weights went even worse. But I'm hoping my energy levels are returning to me!
I wanted to post a video of my muscle-up, but alas seem to have misplaced my transfer-cable, so there shall be none of that, apparently.
torsdag 23 januari 2014
23/1
Todays workout: 12 minutes, AMRAP
12x 8kg Wallball (Hitting High/Above Line, Ass-to-grass)
12x (Kipping) Pullups
12x 16kg Kettlebell Swings (full range, above head)
12x Push Up Burpees (chest and knee never touches ground, feet together during pushup and when jumping back/forth between pushup and top part of burpee)
5 reps from three full rounds!
Then some straddle training and kettlebell lunges..
I also bought a Heart Rate Monitor, specifically the Polar Heart Rate Monitor FT60F(emale), which I used to track some things. First off, it claims my VO2Max is 70, which is probably ludicrous, considering how I last week got 58 in a test which to me seemed more advanced (for the Polar Fitness Test you basically just answer some questions, then lie down for 5 minutes with the chest-strap on). Anyway you can read about the Fitness Test here:
http://www.polar.com/en/support/how_reliable_is_the_polar_fitness_test
http://www.polar.com/en/support/polar_fitness_test_and_ownindex
http://www.asep.org/asep/asep/JEPonlineOctober2011Esco.pdf
I also have data for the workout, which was 2 hours IN TOTAL, meaning from the moment I left my apartment until I took a shower, basically. During the workout I had a max heartrate of 174bmp, which is one heartbeat away from my alleged 90% max heart rate (220-26=194*0.9=174.6bmp). I also burned 900kcal, of which 30% were fat. Sounds a lot, doesn't it? Oh well, who knows.
One feature which I find interesting with the FT60 is that is has these heart rate zones and counts how long you've been in each during a workout/the day/week/etc. This is what it told me after my workout:
Zone 1 (60-70% of MAX heart rate) 72min
Zone 2 (70-80% of MAX heart rate) 12min
Zone 3 (80-90% of MAX heart rate) 14min
Guess we know at least where 12 of those minutes in zone 3 came from! :P I tried not getting below 160bmp during "the workout", but it was really hard toward the end, even if my heart rate didn't get higher as I got more tired.
Also, I started another "training session" which ran for the rest of the day and stopped when I came home. Tallying in those results, it would seem that I've been in zone 1 for 106min today! That's almost two hours of power walking! Hell, I don't want to know how much of that you have to do when you're trying to get ripped as a motherfucker...
Finally, I'm a bit worried about my resting heart rate. It would seem that either the Polar thingy doesn't do its job, or I'm crap at measuring my own heart beats, because the two methods give me two different results. According to Polar, my resting heart rate is all over the place, from 75bmp to 90bpm. When I counted my own heartbeats I got like 70ish. Well, it does seem normal at least to have a RHR (Resting Heart Rate) in those ranges...
http://well.blogs.nytimes.com/2011/08/01/really-the-claim-a-normal-heart-rate-is-60-to-100-beats-a-minute/
12x 8kg Wallball (Hitting High/Above Line, Ass-to-grass)
12x (Kipping) Pullups
12x 16kg Kettlebell Swings (full range, above head)
12x Push Up Burpees (chest and knee never touches ground, feet together during pushup and when jumping back/forth between pushup and top part of burpee)
5 reps from three full rounds!
Then some straddle training and kettlebell lunges..
I also bought a Heart Rate Monitor, specifically the Polar Heart Rate Monitor FT60F(emale), which I used to track some things. First off, it claims my VO2Max is 70, which is probably ludicrous, considering how I last week got 58 in a test which to me seemed more advanced (for the Polar Fitness Test you basically just answer some questions, then lie down for 5 minutes with the chest-strap on). Anyway you can read about the Fitness Test here:
http://www.polar.com/en/support/how_reliable_is_the_polar_fitness_test
http://www.polar.com/en/support/polar_fitness_test_and_ownindex
http://www.asep.org/asep/asep/JEPonlineOctober2011Esco.pdf
I also have data for the workout, which was 2 hours IN TOTAL, meaning from the moment I left my apartment until I took a shower, basically. During the workout I had a max heartrate of 174bmp, which is one heartbeat away from my alleged 90% max heart rate (220-26=194*0.9=174.6bmp). I also burned 900kcal, of which 30% were fat. Sounds a lot, doesn't it? Oh well, who knows.
One feature which I find interesting with the FT60 is that is has these heart rate zones and counts how long you've been in each during a workout/the day/week/etc. This is what it told me after my workout:
Zone 1 (60-70% of MAX heart rate) 72min
Zone 2 (70-80% of MAX heart rate) 12min
Zone 3 (80-90% of MAX heart rate) 14min
Guess we know at least where 12 of those minutes in zone 3 came from! :P I tried not getting below 160bmp during "the workout", but it was really hard toward the end, even if my heart rate didn't get higher as I got more tired.
Also, I started another "training session" which ran for the rest of the day and stopped when I came home. Tallying in those results, it would seem that I've been in zone 1 for 106min today! That's almost two hours of power walking! Hell, I don't want to know how much of that you have to do when you're trying to get ripped as a motherfucker...
Finally, I'm a bit worried about my resting heart rate. It would seem that either the Polar thingy doesn't do its job, or I'm crap at measuring my own heart beats, because the two methods give me two different results. According to Polar, my resting heart rate is all over the place, from 75bmp to 90bpm. When I counted my own heartbeats I got like 70ish. Well, it does seem normal at least to have a RHR (Resting Heart Rate) in those ranges...
http://well.blogs.nytimes.com/2011/08/01/really-the-claim-a-normal-heart-rate-is-60-to-100-beats-a-minute/
onsdag 22 januari 2014
22/1
Today has started out really good, which I needed after yesterdays really bad one (although I did deadlift 122.5kg for three reps and weight-dipped 30kg 3x3, the whole training session felt like a pain in the ass, my head was all murky and I was way too tired to appreciate anything at all).
Today I did THREE muscle ups! Thanks to some pointers from Micke and Christopher at Street Workout Malmö/Crossfit 360, I believe. I also ran 2km on the treadmill in 8:30, did 3x3 50kg clean and jerks OTM (On The Minute) and almost managed to do 3x3 pistols with 30kg (barbell). Like with the right leg I managed a couple without assistance, but with the left one - not a single one, although I was close. This means I'm almost where I was strengthwise before the injury on my right knee, but I'm still stronger in my right leg...
I did all this after quitting my creatine dose of 10g/day which I've taken for three weeks. I also didn't take any BCAA today, which I do otherwise. Yet I feel no difference at all. It's very strange, how little some things seem to affect me...
Tomorrow I will do AMRAP with wall-balls, kettlebell swings, and pullups.
Today I did THREE muscle ups! Thanks to some pointers from Micke and Christopher at Street Workout Malmö/Crossfit 360, I believe. I also ran 2km on the treadmill in 8:30, did 3x3 50kg clean and jerks OTM (On The Minute) and almost managed to do 3x3 pistols with 30kg (barbell). Like with the right leg I managed a couple without assistance, but with the left one - not a single one, although I was close. This means I'm almost where I was strengthwise before the injury on my right knee, but I'm still stronger in my right leg...
I did all this after quitting my creatine dose of 10g/day which I've taken for three weeks. I also didn't take any BCAA today, which I do otherwise. Yet I feel no difference at all. It's very strange, how little some things seem to affect me...
Tomorrow I will do AMRAP with wall-balls, kettlebell swings, and pullups.
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