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Progress & Goals
176.2 Lbs.
LEAN BODY MASS
19.6 Lbs.
BODY FAT
PROGRESS HISTORY
Philosophy
My Workout Philosophy View My Full Workout Philosophy
My Nutrition Philosophy View My Full Nutrition Philosophy
My Supplement Philosophy View My Full Supplement Philosophy
My Motivation Philosophy View My Full Motivation Philosophy
Zalc2 created a new BodyBlog entry "SQUATS 29.5.2013 BW: 89kg".
SQUATS (Front squats +Abs+Calves)Bodyweight: 89kgMacrointake: 350g carbs, 210Protein, 50 FatsSquat Warmup:60x 8x100x 5x140x 3xSets:160kg 3x165kg 3x + video form check http://www.youtube.com/watch?v=po-tm7LoxkY&feature=youtu.be170kg 3x + video form check http://www.youtube.com/watch?v=pJm5ZlI4dVQ&feature=youtu.beFront Squats:8x 90kg8x 100kgStanding Calve maschine raises:5x sets 90-100% weightsAbs:5x sets ball crunches 12-16 repsVideo #1 : Under parallel + Whole movement was... Go to BodyBlog
Zalc2 measured his arms at 15.8 in., a gain of 0.4 in. in 108 days and measured 4 other body parts.
May 27, 2013Zalc2 added a new photo to his progress photos.
Zalc2 created a new BodyBlog entry "DEADLIFTS".
DEADLIFTS Dynamic warmupWarmup: 5x 60kg5x 100kg3x 140kg1x 160kg Sets:3x 180kg http://www.youtube.com/watch?v=WZIk1nIK9tY&feature=youtu.be3x 190kg http://www.youtube.com/watch?v=ihaTHSxsVVE&feature=youtu.be(Mistakes: Handgrip on the bar should have been shoulder-wide which i fixed later at lifting 170kg, I shouldn't do that thing at the 3rd rep at 190kg it wasn't really neccesery :) .)1x 200kg Just 1 rep test, how heavy this thing is :P.3x 170kg 3x 170kgFront... Go to BodyBlog
Zalc2 measured his waist at 32.1 in., a loss of 0.8 in. in 26 days and measured one other body part.
May 26, 2013
Zalc2 added a new photo to his progress photos.
Zalc2 created a new BodyBlog entry "DYNAMIC EFFORT WHOLE BODY WORKOUT".
DYNAMIC EFFORT H.I.I.T Bike 15min90sec 60% speed30sec 90% speedBox Jumps:5x 50cm5x 60cm5x 70cm5x 80cm5x 90 cm5x 100cm5x 110cmRope climbing 2x sets hands onlyLat Pull Ups8x BW+05x BW+5kg5x BW+10kg5x BW+10kgPush Ups("jump ups")4x sets 5x reps( each rep stop. Explosive movement, trying to press as much as possible and as fast as possible).AbsBall crunches 12x -16x reps 5x sets Go to BodyBlog
Zalc2 created a new BodyBlog entry "OHP 24.5.2013".
OHP (Shoulders&Back) Weight: 88.8kg-89.0kgWarmup: 5min hiit bike ridedynamic streching 8x 20kg8x 20kg5x 40kg5x 50kg3x 65kgSets: 3x 75kg 82.5%3x 80kg 85%2x 82.5kg 87.5%Sitted Dumbell shoulder OHP: 8x 38kg8x 38kg7x 38kgSide shoulder raises: 8x 12kg each side8x 12kg each side8x 14kg each sideBACK Lat Pull Ups: 8x reps BW + 0 kg8x reps BW + 5kg6x reps BW + 10kg Lat pull downs:8x 80kg 3x setsSitted cable pulls:8x 85kg 3x setsBarbel Bent over rows: 2x 80kg 8x repsChin pull ups:8x BW + 0kg 2x... Go to BodyBlog
Zalc2 updated his weight from 197.6 Lbs. to 195.8 Lbs., a 1.8 Lb. loss in 14 days.
May 25, 2013 | LikeZalc2 created a new BodyBlog entry "Leg workout 23.5.2013".
SQUATS Warmup:-5min hiit bike ride -Dynamic streching. - 8x reps barbell squats- 5x reps 60kg squats - 5x reps 100kg squats- 2x reps 130kg Squats Raw "no belt" Sets:1st: 147.5kg 5x2nd: 155kg 5x3rd: 160kg 5x(+2).Front Squats:8x 85kg8x 90kg8x 95kg(improved tehnique)Lower back raises 5x sets 8x reps 20-30-40-40-40kgCalve raises 5x sets 8-10x reps.Macrointake: 350g Carb, 210Protein, 50-60FatsWeight around 89kg. Go to BodyBlog
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Zalc2 created a new BodyBlog entry "Over Head Press 30.5.2013".
OHP (Shoulders+Lats) Warmup: 8x barbell 8x barbell 40kg 5x 60kg 5x Set: 75kg 5x 80kg 3x 80kg 3x Form Check video: http://www.youtube.com/watch?v=AbEqCVOTkVQ80kg 3x Dumbell Shoulder press:42kg 6x38kg 8x Lat pull Ups:8x BW8x BW+5kg8x BW+5kg Lat pull downs:8x 82.5kg8x 82.5kg8x 78kgBecause i injured my "mid-inner" back muscles few days ago i passed rows and sitted cable pulls. It hurt way to much and i decided to skip them for not making it worse..Post Workout:Sauna 10min - for... Go to BodyBlog