BEYOND STRONG: RISE AND FALL

Wednesday

Squat: 5x5x90kg

Clean and Push Press: 5x2x55kg

Db press seat: 3x12x14kg

Face pull: 2x12

Shrug Standing: 2x15x34kg

Db curl: 3x8

Plate raise: 2x12

Cable crunch: 3x15

Quick session, 30min..

Happy shoulders

The innovative Dieselcrew came up with this nifty exercise which combines a few exercises into one. It' will keep your shoulders healthy, and work those little muscles around the rotator cuff.. Use it as a warm up, a finisher, whatever, but be sure to give this one a try..

26 January

Saturday,

Chins: 5/5/5/5 different grips, mixed, overhand, underhand

Deadlift: 8x60kg, 5x90kg, 10x135kg

Bench: 3x12x50  shoulder bothering here.. after nearly 3 months, go figure

Db row: 2x12x24kg

BB curl: 3x8x30kg surpisingly difficult

Waiter walk, 2x30kg

Supermans/ Cable curl/ stretch

I did some reading yesterday, and came across some Dan John wisdom.. Check it out!

Easing back into it all

Again I skipped a workout.. Had it all planned out, 3 times a week. Not to be yet.. Anyway, since a loooong time I felt something again, I did feel for quite some time.. A burning desire to hit the gym and put some weights on my back.. Pussyweights that is, but you gotta start somewhere..

Squats: 5x5x80kg

Clean and push press: 3x5x50kg

Seated DB press: 3x10x14kg

Incl Shrugs; 2x12x26kg

Plate raises for 2x10, cuban press for 2x12 and cable crunchies for 3x15

Light weights, but it's good because I know that I can control myself and not be like a crippled all because of the ego.. They numbers will be BACK!!

A very inspiring video that may be old, but I didn't see this one yet..

New start...

First session in a looooong time.. Got some looks at the gym, because I'm not what I used to be. Suprisingly though, I feel pretty fine about being a size (make it two sizes) smaller. Muscles aren't pumped anymore, and I look very flat. I haven''t really set any goals right now, but what I do know is that I just want to be fit, get my numbers back up there, and not gain too much weight.. Actually get leaner would be better.. How to go about this I'm not sure yet, because I'm setting two different goals.. Leaner and get stronger at the same time.. Thát's not how I learned it should be done.. Anyway, I'll add in my progress here:

Chins, 4 different grips used, 5 reps.

Deadlift, 10x60kg, 5x90kg, 10x120kg

Db row, 2x12x22kg

Supermans and abs.

Short, very short, and very light also.. I'm almost ashamed to type these numbers, but I knew if I would get too high, I would be regretting it for the rest of the week...

All for now,

Theo

Veronica & Theo

Log time no blogging, have been away for nearly 2 months enjoying the sun rays in happy Bali!

I had a wonderful period over there, and married my lovely wife Veronica, on the 17th of december in Kuta, Bali.

17-12-07, Kuta, Bali

Now it's time to get back into training. I have no idea yet as to what my goals are, but I did gain a flabby gut and my condition is not that good ATM.. So let's see what we can do about that in the upcoming weeks..

- Theo