kaoshjerte

Jeg tror heller ikke det er sundt at kun spise èn gang pr. dag, men har set flere tilfælde hvor det har fungeret fint. De som lever efter dette princip, argumenterer med at det var dette vi er skabt til jf. stenalderkostholdet. Dette er ikke bekræftet i studier jeg har set.

Det jeg linket til, kan kort opsummeres ved at antal måltider ikke påvirker forbrændingen som mange påstår. Det er studier som bekræfter dette.

Hvis det er tilfældet, hvad er så fordelen ved flere måltider i løbet af en dag?

Jeg har fundet det her, fra West-side acedemy. Jeg har sakset lidt i det, og tilpasset det til det jeg ville have.

Med uvurderlig hjælp fra Don Landau!

Jeg er startet på det, men mente at det måske var på tide at komme tilbage hertil, og give det et skud :D

And here after follows the account of the great battle, of Hole-in-the-Wall:

Week 1

Day 1 (max effort squat day)

Dead lift variation: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.

Glute Ham Raises: 3 sets of 10 reps. Stress the eccentric, try to get a four count on they way down.

Pull throughs: 3 sets of 8 reps using the small strap

Pull Down Abs: 5 sets of 10 to 15 reps

Straight Leg Raises: 5 sets of 15 reps

Day 2 (max effort bench day)

Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.

Lying Barbell tricep extensions: 6 sets of 10 reps

Push Downs: 3 sets of 10

One Arm Press: 3 sets of 15

Day 3 (dynamic effort squat day)

Box Squats: 10 sets of 2 reps with 50% of 1RM (45 to 60 sec rest between sets)

Reverse Hypers: 3 sets of 8 reps using the small strap

One Leg Squats: 4 sets of 10 with each leg

Underhand Yates rows: 4 sets of 6 reps

Barbell Shrugs: 3 sets of 15 reps

Day 4 (dynamic effort bench day)

Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips; (45 to 60 sec rest between sets)

Lying Dumbbell Tricep Extensions: 4 sets of 8 reps

Dumbbell Side Raises: 3 sets of 10 reps

Bent Over Dumbbell Side Raises: 3 sets of 10 rep

Week 2

Day 1 (max effort squat day)

Dead lift variation: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max

Glute Ham Raises: 3 sets of 8 reps. Stress the eccentric, try to get a four count on they way down.

pull throughs : 3 sets of 8 reps using the small strap

Pull Down Abs: 5 sets of 10 to 15 reps

Straight Leg Raises: 3 sets of 20 reps

Day 2 (max effort bench day)

Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max

Lying Barbell Tricep Extensions: 6 sets of 10 reps

Push Downs: 3 sets of 10

One Arm Press: 3 sets of 15

Day 3 (dynamic effort squat day)

Box Squats: 10 sets of 2 reps with 54 % of 1RM; (45 to 60 sec rest between sets)

pull throughs: 3 sets of 8 reps using the small strap

One Leg Squats: 4 sets of 10 with each leg

Underhand Yates row: 4 sets of 6 reps

Barbell Shrugs: 3 sets of 15 reps

Day 4 (dynamic effort bench day)

Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)

Lying Dumbbell Tricep Extensions: 4 sets of 8 reps

Dumbbell Side Raises: 3 sets of 10 reps

Bent Over Dumbbell Side Raises: 3 sets of 10 reps

Week 3

Day 1 (max effort squat day)

Dead lift variation: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max

Glute Ham Raises: 3 sets of 8 reps using the small strap

Pull throughs : 3 sets of 8 reps using the small strap

Pull Down Abs: 5 sets of 10 to 15 reps

Straight Leg Raises: 3 sets of 20 reps

Day 2 (max effort bench day)

Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max

Lying Barbell Tricep Extensions: 6 sets of 10 reps

Push Downs: 3 sets of 10

One Arm Press: 3 sets of 15

Day 3 (dynamic effort squat day)

Box Squats: 10 sets of 2 reps with 56 % of 1RM ; (45 to 60 sec rest between sets)

Pull throughs: 3 sets of 8 reps using the small strap

One Leg Squats: 4 sets of 10 with each leg

Dumbbell Rows: 4 sets of 6 reps

Barbell Shrugs: 3 sets of 15 reps

Day 4 (dynamic effort bench day)

Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)

Lying Dumbbell Tricep Extensions: 4 sets of 8 reps

Dumbbell Side Raises: 3 sets of 10 reps

Bent Over Dumbbell Side Raises: 3 sets of 10 reps

Week 4

Day 1 (max effort squat day)

Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max

Glute Ham Raise: 5 sets of 5 reps

Partial Deadlifts: 3 sets of 20 reps

Pull throughs 3 sets of 8 reps using the small strap

Pull Down Abs: 5 sets of 10 to 15 reps

Day 2 (max effort bench day)

Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max

Close grip incline press: work up to 2 sets of 3 reps

Incline Dumbbell Press: 2 sets of 10

Seated dumbbell Cleans: 4 sets of 8

Straight Leg Raises: 5 sets of 15

Day3 (dynamic effort squat day)

Box Squats: 10 sets of 2 reps with 60 % of 1RM ; (45 to 60 sec rest between sets)

* after your sets of box squats work up to a heavy double. This is not a maximum attempt so do not miss the attempts.

Pull throughs: 5 sets of 8 reps

Chest supported Rows: 4 sets of 8 reps

Glute Ham Raise: 3 sets of 6 reps

Pull Down Abs: 5 sets of 10 reps

Day 4 (dynamic effort bench day)

Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)

Close Grip Bench Press: work up to 2 sets of 3

One Arm Dumbbell Extensions: 3 sets of 10

Front Plate Raises: 3 sets of 10 reps

Week 5

Day 1 (max effort squat day)

Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max

Glute Ham Raise: 5 sets of 5 reps

Partial Deadlifts: 3 sets of 20 reps

Pull throughs: 3 sets of 8 reps using the small strap

Pull Down Abs: 5 sets of 10 to 15 reps

Day 2 (max effort bench day)

Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max

Close grip incline Triceps press: work up to 2 sets of 3 reps

Incline Dumbbell Press: 2 sets of 10

Seated Dumbbell Cleans: 4 sets of 8

Straight Leg Raises: 5 sets of 15

Day 3 (dynamic effort squat day)

Box Squats: 10 sets of 2 reps with 50% of 1RM ; (45 to 60 sec rest between sets)

Pull throughs: 5 sets of 8 reps

Chest supported Rows: 4 sets of 8 reps

Glute Ham Raise: 3 sets of 6 reps

Pull Down Abs: 5 sets of 10 reps

Day 4 (dynamic effort bench day)

Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)

* after your sets of box squats work up to a heavy single. This is not a maximum attempt so do not miss the attempts.

Close Grip Bench Press: work up to 2 sets of 3

One Arm Dumbbell Extensions: 3 sets of 10

Front Plate Raises: 3 sets of 10 reps

Week 6

Day 1 (max effort squat day)

Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max

Glute Ham Raise: 5 sets of 5 reps

Partial Deadlifts: 3 sets of 20 reps

Pull throughs: 3 sets of 8 reps using the small strap

Pull Down Abs: 5 sets of 10 to 15 reps

Day 2 (max effort bench day)

Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max

Close grip incline triceps press: work up to 2 sets of 3 reps

Incline Dumbbell Press: 2 sets of 10

Seated dumbbell Cleans: 4 sets of 8

Straight Leg Raises: 5 sets of 15

Day 3 (dynamic effort squat day)

Box Squats: 10 sets of 2 reps with 52 % of 1RM ; (45 to 60 sec rest between sets)

Pull throughs: 5 sets of 8 reps

Chest supported Rows: 4 sets of 8 reps

Glute Ham Raise: 3 sets of 6 reps

Pull Down Abs: 5 sets of 10 reps

Day 4 (dynamic effort bench day)

Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)

Close Grip Bench Press: work up to 2 sets of 3

One Arm Dumbbell Extensions: 3 sets of 10

Front Plate Raises: 3 sets of 10 reps

Week 7

Day 1 (max effort squat day)

Deadlift variation: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max

Glute Ham Raise: 5 sets of 5 reps

Lunges: 4 sets of 10 reps (each leg)

Pull throughs: 3 sets of 8 reps using the small strap

Pull Down Abs: 5 sets of 10 to 15 reps

Day 2 (max effort bench day)

Ball Press: 3 sets of 20 reps (avg. rest period = 5 min)

Seated dumbbell Shoulder Press: 5 sets 10 reps

Incline Barbell Tricep Extensions: 5 sets 6 reps

face Pulls: 5 sets 15 reps

Day 3 (dynamic effort squat day)

Box Squats: 10 sets of 2 reps with 54 % of 1RM ; (45 to 60 sec rest between sets)

* after your sets of box squats work up to a heavy double. This is not a maximum attempt so do not miss the attempts.

Pull through: 4 sets 8 reps

Pull Downs: 3 sets 8 reps

Glute Ham Raise: 4 sets 15 reps

Day 4 (dynamic effort bench day)

Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)

* after your sets of box squats work up to a heavy single. This is not a maximum attempt so do not miss the attempts.

Dumbbell Tricep Extensions: 4 sets of 6 reps

Reverse Grip Push Downs: 3 sets of 15 reps

Front - Side - Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise)

Pull Down Abs: 5 sets 10 reps

Week 8

Day 1 (max effort squat day)

Deadlift variation: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max

Glute Ham Raise: 5 sets of 5 reps

Lunges: 4 sets of 10 reps (each leg)

Pull through: 3 sets of 8 reps using the small strap

Pull Down Abs: 5 sets of 10 to 15 reps

Day 2 (max effort bench day)

Ball Press: 3 sets of 20 reps (avg. rest period = 5 min)

Seated dumbbell Shoulder Press: 5 sets 10 reps

Incline Barbell Tricep Extensions: 5 sets 6 reps

face Pulls: 5 sets 15 reps

Day 3 (dynamic effort squat day)

Box Squats: 10 sets of 2 reps with 62 % of 1RM ; (45 to 60 sec rest between sets)

Pull throughs: 4 sets 8 reps

Pull Downs: 3 sets 8 reps

Glute Ham Raise: 4 sets 15 reps

Day 4 (dynamic effort bench day)

Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)

Dumbbell Tricep Extensions: 4 sets of 6 reps

Reverse Grip Push Downs: 3 sets of 15 reps

Front - Side - Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise)

Pull Down Abs: 5 sets 10 reps

Week 9

Day 1 (max day) near end of week

Box Squat: work up to a 1 rep max

Bench Press: work up to a 1 rep max

Feedback ønskes!

(Kontruktiv feedback, eller jujigatame!)

Dagens træning overstået.

Det var et let pas, med fokus på form, og vejrtrækning.

Sumo DL

5x5 @50kg

Træk til hagen, underhånds

5x5 @70kg

Seesaw press

5x10 @12kg

Bilateral swings

5x10 @ 16kg

Nå, nu er jeg nok nød til at lægge slås på hylden for en tid.

Så jeg vil koncentrerer mig om styrke igen.

Jeg tror bare jeg starter med basis programmet igen.

Fra tirsdag af, og så stille og roligt fremover. Det irriterer mig lidt, men det er da bedre end slet ikke at lave noget! :D

Programmet ser således ud så:

SUMO DL:

5x5

Seesaw press:

5x10

Pull ups:

5x5 (på nuværende tidspunkt kan jeg ikke tage 5x5 underhunds pullups. Jeg skal lige finde en løsning på det.)

Swings:

5x10

Turkish getup.

2x5x5

Under normale omstændigheder, ville jeg gerne lave russian twist, eller full contact twist, men de bliver sure over at man laver den i mit gym :( Jeg skal lge have fundet et alternativ.

Det kan du tro jeg er!

Skal bare ned i 10-12% området, er blevet lige det tykkeste (igen, igen, IGEN) så det er der afsat små 8 uger til.

Nu bliver jeg helt misundelig!!!

Jeg render jo langsomt den modsatte vej!

Det er nærmest ligegyldigt hvad jeg går lige for tiden, så tager jeg bare på.

Men det var jo tildels også meningen!

Er det damen der har sat det i værk?

Hva' sørensen er den af mester?

Er du begyndt at cutte?

Oh yeah, mayn!

Du er jo snart lige så stærk, som dem der er lige så stærke som mig!!

Kørte to timers hardcore shooters sparring i går.

Fik nogle gode nogle på låget.

Fik også delt lidt ud.

Men jeg gik kold, da jeg kom hjem.

så jeg fik ikke gjort noget ud af det her ...

Jeg er eddermame for dårlig til at opdatere den her!

Nå, men jeg prøver lige igen så!

Idag, var første dag i RAK.

Jeg fik lavet følgende:

SUMO DL:

5x5 @ 110kg

Seesaw press:

5x10 @ 16kg

Pull ups:(blev idag erstattet af underhånds træk til brystet, på maskine)

5x5 @ 75kg

Swings:

5x10 @ 18kg.

Chestpress:

5x5 @ 50kg

Full contact twist:

5x5 @ 25kg

Music: At the gates! \m/

Målet om 150kg DL inden 9.maj er i sigte!

Jeg har onde DOMS of doom, i ryggen i dag.

Nede i den nederste del af ryggen.

Det føles ondt. Som om det er en konstant kamp at holde ryggen oprejst.

I hope it gets better!

Jeg er helt klart frisk på noget keddelkast.

Det er der ingen tvivl om. Det er kæresten rent faktisk også.

Men jeg har skrevet en besked til dig.

Endelig fik jeg nosset mig sammen.

Jeg har fået lavet følgende:

Sumo DL

1x5 @ 80kg

4x4 @ 90kg

Seesaw Press

3x5 @ 12kg

2x5 @ 16kg

DB Swings

1x10 @ 16kg

4x10 @ 20kg

Turkish Getups

2x2x5 @ 10kg

(Den her øvelse slå mig altid ihjel! )

Musik: Solar Dawn

Sippede en protein shake imens.

Efterfulgt 2 timers fucking fed BJJ. En masse side mount positions drills.

Med fokus på at etablere, og bevare en dominant position.

Nu sidder jeg og drikker en shake mere, og spiser et æble.

Hvis det er den Christian, som jeg tror, vejer I da ca. det samme. Hvad piver du over?

Hvordan går det med knæet? Var det det, som holdt dig væk i lørdags? Christian var der....!

Nej, det var noget langt værre end knæet!

Et utæt tag på sviger forældrenes carport!!!

Æv ... Jeg har totalt mistet motivationen ... Jeg ved ikke hvad der er sket.

Men der er bare ingen træningslyst

No homo! :)

Hvordan står det til med dødløften? Går det stadig fremad, gør du farmand stolt?

Hey du! :)

Indtil videre står den stille på 100kg.

Men jeg føler jeg er blevet stærkere i den. Teknisk.

Lige nu koncentrerer jeg mig om en korrekt, og mere eksplosiv udførelse.

Happy ?

Shoot træning igår.

Vi nørdede boksning, det er altid mega hårdt.

Min sædvanlige træningsmakker, havde en begyndende skade i albuen, og det gjorde ham rasende.

Det bliver det bare hårdere af.

Da jeg kom hjem, så jeg Walk the line, drak en protein shake, spiste et æble, og gik kold.

Denne uge er gået fint bortset fra i dag, hvor jeg endte med at proppe mig med med brød til fredagsmorgenbrød. Men jeg er mega stolt af at jeg har faktisk spist rigtig aftensmad hver dag denne uge undtagen i går!! Jeg tror det er seriøst det er en rekord for mig. Men nu er jeg kommet i en god rytme med at lave både morgenmad og aftensmad.

Vægten sagde 65,7kg i morges, var på 67kg i mandags (men med meget væske), så det er sådan set fint. Motivationen er svingende, men så længe jeg føler jeg ikke er sulten og har energi nok til min træninger og kan tillade mig en smule ekstra ind i mellem er det ok. Men nogle dage irriterere det mig at tænke på at skulle smide kg'er når jeg psykisk har det fint med min krop lige nu, og er faktisk stærk nok til min nuværende vægtklasse.

Synes det er lidt underligt hvordan fedtet vandrer rundt og fordeler sig anderledes i kroppen fra tid til tid. Sådan har det været i lang tid, afhængig af hvad/hvor meget/hvordan man træner. For det første har jeg (endnu en gang) fået lidt mere muskel og lidt mindre fedt på samme vægt ift for et par mdr siden. Og så nu har fedtet vandret væk fra min ryg, og lidt væk fra siderne, for så at samle sig lige foran maven. Plejer ellers at bruge maven og synligheden af mavemusklerne som en ok god indikator om jeg får tabt mig, men det kan jeg ikke bruge lige nu.

Puha. Been there.

Min krop har lidt sit eget liv, hvad vægten angår. Jeg tager på og taber mig, med drastiske yo-yo sving.

Og det eneste jeg har fundet som virker, er at spise præcis det samme hver dag. Jeg ved godt det er mega trist, og jeg gør det bestemt også kun op til kamp,

men resultaterne kan virker ganske motiverende!

Held og lykke!

Dagens totur.

Pull Ups:

2x5

1x4

1x3

Turkish Getups

5x5x2 @ 16kg

1½ times hardcore MMA. Vi trænede nedtagninger, og jeg endte selvfølgelig med Christian. Han er alt for stor og stærk til mig! :4thumbup:

Så slog jeg mit knæ, og måtte gå tidligt i bad. Jeg tror ikke det er noget alvorligt.

Det er sgu en imponerende styrke Anders :)

Hvad faen betyder superset ?

I dag har jeg en underlig slags DOMS i kroppen.

Hele kroppen.

Det er bestemt ikke så slemt som andre tilfælde, men lige nok til at være små øm, og sløv i dag.

I dag blev atter en lidt blandet dag :)

Det startede og sluttede med powerlifting.

Seesaw Pres

5x10 @ 16kg

Russian Twist

5x10 @ 15kg

Swing (Unilateral)

5x10 @ 18kg

Derefter to timers funky MMA. Med masser af fede nedtagninger, og slag på gulvet. Bla. satte vi måtter op af væggene, og snusede lidt til aspektet med vægge som i et bur. Det var super fedt, men for f***** hvor var det hårdt.

Derefter:

Sumo DL

1x5 @ 90kg

Turkish getups

1x5 @ 24kg

Træning igen i dag :)

½ times Bjj.

1½ times "Oh, shit ground and pound!"

Billederne er lidt skidt, da mit kamera er helt af helvede til.

Og prøv ikke at se det som en skønhedskonkurrence!!!

Sumo DL

5x5 @ 90kg

Rask løb hjem, med oppakning.

Og nu sushi til aften :)

@Kaoshjerte:

Det har du i princippet også hvis du har viljen Det er ikke fordi dagens træning krævede komplicerede redskaber! Det er det der er fantastisk ved denne slags træning.

Bare en kettlebell, og en sandsæk ?

For helvede QP.

Jeg ville virkelig ønske at jeg havde samme mulighed for at træne som du ...