Fygle's road to mass gain

[Fygle]

chicks to undress with eyes, ahh life is good right now!

aha.
Yes I would agree that if it is warm and not painful it is probably a muscle issue. Crunches may not help the back though ):

I think the planks are worse actually. I try to only lift head and shoulders while doing crunches.

[Fygle]

chicks to undress with eyes, ahh life is good right now!

hahaha - that's why you look forward to warmer weather!!

You got me there

[ironwill]

what do the chicks in Nordland look like, all blonde with green eyes?

[Fygle]

A typical looking girl here has blonde hair and blue eyes. We're vikings, afterall!

[ironwill]

yah, I figured as much.......do they keep fit, as a rule?

[Fygle]

Yes I'd say so. Gyms around here are very pupular and always full. Norwegians typically take to the nature as soon as the weather is nice. Cross country, mountain hikes and such. During Easter "everyone" goes cross country in the mountains.

[Fygle]

Weights day:

Flat barbell bench: 10x3+dropsetx16 (10x57,5kg+35kg) (add ~1kg next 10x3. next bench 5x5 55kg. liked this setup)

Chinups: 7+7+7+6
+Upright barbell rows: 8+6+6+6 (20>23>23>23kg) (same weight 3x9 next)

Front lunges single leg raise: 5+5+5+5+5 (5x27,5kg) (good, 25-26kg 4x7 next)

Skull crusher: 5+5+5+5+5 (5x25kg) (fine, 24kg 4x7 next)
+Bent over inverse flyes straight arms: 8+8+8 (3x15,5kg) (same weight 3x9 next)

Serious deadlift/squat withdrawls! Next Saturday, maybe, I hope...*points to the sky*

[ironwill]

Nice job, man. I hear ya on the withdrawals, you'll be glad you waited.

8+6+6+6 (20>23>23>23kg) Does this mean 8 reps at 20 kg, then 6 reps at 23 kg, and does the > sign mean anything, or just for separation? Sorry, I know thats a dumb question, but never quite seen it written out that way.

[Fygle]

Yeah that means I did 8 reps 20kg first set, then 6 at 23 the next ones. Some exercises that I've felt tendencies to muscle pulls before I prefer to not go straight for the max weight. I start off with a 50% warmup set too before that. The > is just to mark that I did 20, then 23, and so on.

[Fygle]

Weights day:

Dumbbell flyes incline pos 1: 10+8+7+dropsetx20 (32,5>36>36>21kg) (3rd set heavy, same next)
+Barbell front shrugs: 6+6+6+6 (30>30>30>30kg) (4x7 same weight next)

Pullups: 6+6+5+5
+Seated incline angled dumbbell curls: 9+7+6+dropsetx13 (20>20>20>12kg) (pullups with these in superset was intense, could not finish 2nd+3rd set. same weight next)

Barbell side lunges: 9+9+9 (26>26>26kg) (4x6 +2kg next lunges)
+Bent over inverse flyes straight arms: 5+5+5+5+5 (5x17,5kg) (fine, same weight 4x6 next)

Calve raises: 10+10+10 (3x40kg) (add 5kg next)

[Fygle]

Cardio day:

10 min fast walk into light jog warmup > ~30min HIIT. Hill > straight > hill > straight, and so on. Aprox 30-40 sec full speed sprints, walking back for recovery. Finished off with a 3 min sprint. Skipped ab work today, as back is getting better and I do not want to mess it up again.

[ironwill]

Glad to hear the back is headed in the right direction. hmmm that sounds like an interesting HIIT, running the hill for the sprint, and walking down for recovery. I actually wanted to go out and try it, I didn't, but it made me want to. Next nice day, I think I'll try it, as I'm not really dong any cardio right now, other than Volleyball.

Nice job.

[Fygle]

You should try it every now and then, good to mix it up, pushes you pretty hard. The way I understand it is HIIT reduces muscle loss when you are trying to slim down after bulking up, which is what you are trying to do now yes?

On another note, I kept getting cheered on by a bunch of kids playing at the top of the hill I ran. "You can do it! You are going to break your record! Go go go!" Last time I ran up they stopped me and asked for autograph "Hey you mister, the fastest man on the planet, you run so fast!"

[fitoverforty]

10 min fast walk into light jog warmup > ~30min HIIT. Hill > straight > hill > straight, and so on. Aprox 30-40 sec full speed sprints, walking back for recovery. Finished off with a 3 min sprint.

Excellent workout! That's the way to do HIIT! I love doing hill sprints, and you just inspired me to get off treadmill and go find me a hill!!

On another note, I kept getting cheered on by a bunch of kids playing at the top of the hill I ran. "You can do it! You are going to break your record! Go go go!" Last time I ran up they stopped me and asked for autograph "Hey you mister, the fastest man on the planet, you run so fast!"

That's probably the coolest thing I've heard in a long time. Awesome! You are setting a such a positive example for those kids.

[ironwill]

Two thumbs up ....thats awesome, kids today with all the crap we give them to eat. Nice for them to see someone taking care of their body. Nice to hear of kids being outside, mine are outside a ton, nothing like spring thaw, and a big puddle in the back yard to play in. We have a small mountain behind our house with the snomobile trail going up it under a tall pine grove, I think thats the place for me to try it.....next sunny day, I have off. Yes, trying to lean down without losing too much muscle, have contemplated going back to full body with a day or two of cardio, for the Summer....time will tell.

I'd say your brother might be in trouble come race time......