Welcome, Guest. Please login or register.
Did you miss your activation email?
21.11.17 at 09:02:37

Login with username, password and session length
* Home Help Search Login Register
Kampforum.no  |  Generelt  |  Treningsrelatert  |  Treningsdagbok  |  Topic: Simon's Training Log 0 Members and 1 Guest are viewing this topic. « previous next »
Pages: 1 ... 24 25 26 27 [28] Go Down Print

Simon's Training Log

Frode-Falch
Dr Low kick
*
Posts: 7931
Veteran
Offline Offline

Practice makes perfect only if u practice perfect.
« Reply #405 on: 12.07.11 at 19:18:29 »

bra fremgang!
Logged

Simon Flack
Survival Stress Response Trainer
*
Posts: 1404
Veteran
Offline Offline

« Reply #406 on: 12.07.11 at 19:35:17 »

Thanks for the comments guys. I will try to post here more often now that things are starting to quiten down work wise.
Logged

Simon Flack
Senior Instructor, SECA-Group,Norway
web: www.seca-group.com,email: simon@seca-group.com
Simon Flack
Survival Stress Response Trainer
*
Posts: 1404
Veteran
Offline Offline

« Reply #407 on: 15.07.11 at 10:18:15 »

Been running the past few mornings as part of my "weak point" training philosophy. I'd forgotten how much I really hate it. Give me the gym any day.

The good news is that my weight training seems to have kept my cardio fitness at a satisfactory level. The only thing I am struggling with so far while running is that my legs (shins) and joints hurt a bit. I am around 20kg heavier than the last time I went running.

Definitely going to have to start listening to music while I run so that I don't die of boredom. Arrrgggg.

Shoulders and Legs today.... That means squats... Oh what a wonderful day... ;-) that was sarcasm.
Logged

Simon Flack
Senior Instructor, SECA-Group,Norway
web: www.seca-group.com,email: simon@seca-group.com
Simon Flack
Survival Stress Response Trainer
*
Posts: 1404
Veteran
Offline Offline

« Reply #408 on: 20.07.11 at 21:26:42 »

I have officially stopped running. Shins playing up again. I developed shin injuries in the army but figured they would be ok after so many years break. Seems not.  Sad

I hated it anyway... So no loss.

Looking forward to bulking up again. Training on limited calories is boring. Serious training starts again in a few weeks. I will hopefully be using this thread as my log like before.

Logged

Simon Flack
Senior Instructor, SECA-Group,Norway
web: www.seca-group.com,email: simon@seca-group.com
Agandhjin
Autentisk Kampentusiast
*
Posts: 12384
Guru
Offline Offline

« Reply #409 on: 21.07.11 at 04:32:30 »

Jeg hater løping også, men har et par kardiorutiner som kanskje du kan like. Vise deg når du kommer ned til 'det virkelige Norge'! smile
Logged

Dan Thomas Agandhjin Marceliussen Blogg
Juggernaut Fight Group
Simon Flack
Survival Stress Response Trainer
*
Posts: 1404
Veteran
Offline Offline

« Reply #410 on: 21.07.11 at 10:00:58 »

Sounds great.
Logged

Simon Flack
Senior Instructor, SECA-Group,Norway
web: www.seca-group.com,email: simon@seca-group.com
Agandhjin
Autentisk Kampentusiast
*
Posts: 12384
Guru
Offline Offline

« Reply #411 on: 21.07.11 at 12:36:06 »

Sounds great.
Trust me... it's not smile
Logged

Dan Thomas Agandhjin Marceliussen Blogg
Juggernaut Fight Group
Simon Flack
Survival Stress Response Trainer
*
Posts: 1404
Veteran
Offline Offline

« Reply #412 on: 21.07.11 at 12:41:53 »

I was afraid you'd say that. Who needs condis anyway... You don't want to show me how to drink beer and watch tv instead?  Wink
« Last Edit: 21.07.11 at 12:44:35 by Simon Flack » Logged

Simon Flack
Senior Instructor, SECA-Group,Norway
web: www.seca-group.com,email: simon@seca-group.com
Simon Flack
Survival Stress Response Trainer
*
Posts: 1404
Veteran
Offline Offline

« Reply #413 on: 25.08.11 at 16:57:41 »

I've started a new season of bulking now. I will be focusing on strength for the next 6 weeks or so.

That means: Heavy weight and low volume. 3-4 sets x 4-6 reps. Increasing pyramiding. High protein diet. Increasing daily calories over time.

After that I will be doing more volume and 6-8 reps until around march.

I am now at 83kg in the morning with approx 12% body fat (abs showing a little).

Chest: 121cm
Biceps: 42.5cm
Legs: 63.5cm
Waist: 86cm

This is a huge improvement from last years pre-bulking period.

My goal will be to get as close to 90kg (I was 86kg last time)  as possible with 14-16% body fat by the end of January.

Bench Press goal for march is 150kg.

Here we go :-)





Logged

Simon Flack
Senior Instructor, SECA-Group,Norway
web: www.seca-group.com,email: simon@seca-group.com
sulim
*****
Posts: 633
Forumavhengig
Offline Offline

VENI. VIDI. VICI.
« Reply #414 on: 25.08.11 at 17:15:34 »

good luck!
Logged
Simon Flack
Survival Stress Response Trainer
*
Posts: 1404
Veteran
Offline Offline

« Reply #415 on: 05.09.11 at 20:21:48 »

Strength cycle is going well so far. Incline dumbbell press went great today. 3 x 6-8 slow full range reps with 42kg dumbbells. Need bigger dumbbells! Barbell curls with 50kg 4 x 5-8. Going to try 55kg next week.

Diet is slowly improving after summer laziness. Have remembered a shake at breakfast and after training. Taking vitamins and omega 3 also... Now if I can just remember to take ZMA tonight... ;-)

I have started training my core again (plank etc). Up to 2.5 mins already (personal best is 6 mins). I will add dragon flags in a few weeks.

I have a good feeling about this years training...

Logged

Simon Flack
Senior Instructor, SECA-Group,Norway
web: www.seca-group.com,email: simon@seca-group.com
Simon Flack
Survival Stress Response Trainer
*
Posts: 1404
Veteran
Offline Offline

« Reply #416 on: 06.09.13 at 18:34:17 »

"Warning: this topic has not been posted in for at least 120 days.
Unless you're sure you want to reply, please consider starting a new topic."

Actually been dead for over 1.5 years. Starting an IT company proved to be harder on the body and mind than planned. Stress got to me and my blood pressure hit 140 over some other high number. To think it used to be 90/60. hmmm.

Work has finally settled back to normal and I am coping with the stressors a lot better. I have decided its time to start building again and will need a log. What better place than Kampforum ;-)

I have lost a bit of size but not much considering I have not been training weights regularly for well over a year now. I did put on 20kg over 5 years.

When I stopped training my stats were

Weight: 83kg
Chest: 121cm
Biceps: 42.5cm
Legs: 63.5cm
Waist: 86cm

I am now

Weight: 82kg (Same same)
Chest: 119cm (Arrrrg)
Biceps: 41.5cm (Arrrggg)
Legs: 60cm (WTF!!!)
Waist: 92cm (Double WTF!!!)

How long will it take to get back? Lets find out ;-)

Just finished my first week. Same program as last time.

Monday: Chest and Biceps
Wednesday: Back and Triceps
Friday: Shoulders and Legs

I started of with what I would call medium intensity. My strength levels are actually not too bad considering the long break.

Incline Dumbell Press: 4 sets, 6-8 reps, 40kg (Pretty easy)
Bicep Dumbell Curls: 3 sets, 6-8 reps, 22kg (Not too bad)

Chins: 15, 14, 13 (Sad sad sad)
Standing Cable Row: 4 sets, 6-8 reps, ?kg

Shoulder Dumbell Press: 4 sets, 6-8 reps, 36kg (Happy with that)
Leg Press: 4 sets, 6-8 reps, 170kg (Not so good)

NOTE: I am doing more exercises than these but I use these to benchmark my progress.

I will be supplementing with:
Omega 3 - Otherwise my joints hurt
Vitamins - Seem to help
Creatine - This I really believe helps big time
Protein Shakes  - Because I need to eat enough

New stuff:
Rip Fuel - Grabbed some in Sweden --> Who knows if they work. Extra caffine seems to wake me up for work ;-p
Raspberry Ketones - Probably a bunch of crap but I like to do my own research.

So to summerize: Back after 1.5 year break. Lost some muscle, strength still decent. Maintained weight.

Here we go!





« Last Edit: 06.09.13 at 18:53:25 by Simon Flack » Logged

Simon Flack
Senior Instructor, SECA-Group,Norway
web: www.seca-group.com,email: simon@seca-group.com
tøffen
******
Posts: 1635
Veteran
Offline Offline

Kids are people too, you know!
« Reply #417 on: 13.08.16 at 12:34:12 »

How are your stats 3 years later? smile
Logged

"Royce has a puncher's chance at catching Matt in a submission" - Randy Couture
Påltergeist
****
Posts: 387
Gammel ørn
Offline Offline

« Reply #418 on: 14.08.16 at 09:17:20 »

...og lever SECA på noe vis, noe sted? smile
Logged
Pages: 1 ... 24 25 26 27 [28] Go Up Print 
Kampforum.no  |  Generelt  |  Treningsrelatert  |  Treningsdagbok  |  Topic: Simon's Training Log « previous next »
Jump to:  

Social sharing

  Powered by SMF 1.1.15 | SMF © 2011, Simple Machines