Exdiaqs journal

[Exdiaq]

Matintag - 14/8 '11

Måste "komma på" fler maträtter/smakbaser nu. Allt ät nästan baserat på tomat.

Frukost
1l mellanmjölk
70g havregryn (gröt med kanel)
Vitamineral
Omega-3

Middag
1l mellanmjölk
100g bulgur, fullkorn
100g mager gratängost
40g tomatpesto
200g kycklingfilé

Kvällsmål
500g kvarg med Funlight

Kalorier: 2438kcal
Protein: 231g
Kolhydrater: 223g
Fett: 74g

[Exdiaq]

Matintag - 16/8 '11

Frukost
1l mellanmjölk
70g havregryn (gröt med kanel)
Vitamineral
Omega-3

Middag
1l mellanmjölk
100g bulgur, fullkorn
100g mager gratängost
40g tomatpesto
200g kycklingfilé

Mellanmål
50g Goodlife Mint Temptation-bar

Kvällsmål
500g kvarg med Funlight

Kalorier: 2628kcal
Protein: 247g
Kolhydrater: 243g
Fett: 79g

[Exdiaq]

Matintag - 17/8 '11

Frukost
1l mellanmjölk
70g havregryn (gröt med kanel)
Vitamineral
Omega-3

Middag
1l mellanmjölk
100g bulgur, fullkorn
100g mager gratängost
40g tomatpesto
200g kycklingfilé

Kvällsmål
Nattsmoothie, blåbär och kvarg

Kalorier: 2618kcal
Protein: 239g
Kolhydrater: 253g
Fett: 77g

[Exdiaq]

Matintag - 18/8 '11

Frukost
1l mellanmjölk
70g havregryn (gröt med kanel)
Vitamineral
Omega-3

Middag
1l mellanmjölk
100g fullkornspasta
125g mager gratängost
100g KingTom BBQ-sås
200g kycklingfilé

Innan träning
Fairing Rage

Efter träning
35g vassle
2,5dl energidryck

Kvällsmål
Nattsmoothie, blåbär och kvarg

Kalorier: 2930kcal
Protein: 273g
Kolhydrater: 313g
Fett: 70g

[Exdiaq]

Styrkepass - 18/8 '11

Vet varför det gick dåligt, pallar inte förklara bara.

Deadlift (202,5kg)
1x5 @ 130kg
1x5 @ 150kg
2x4 @ 170kg

Military Press (87,75kg)
1x5 @ 55kg
1x5 @ 65kg
1x7 @ 75kg

Chins + övning, del 1
3x4 + 3x6 @ KV

[Exdiaq]

Matintag - 19/8 '11

Frukost
1l mellanmjölk
70g havregryn (gröt med kanel)
Vitamineral
Omega-3

Middag
1l mellanmjölk
100g fullkornspasta
125g mager gratängost
100g KingTom BBQ-sås
200g kycklingfilé

Kvällsmål
Nattsmoothie, blåbär och kvarg

Kalorier: 2673kcal
Protein: 244g
Kolhydrater: 284g
Fett: 67g

[Exdiaq]

Allmänt snack - 19/8 '11

Om hösten
I morgon avslutas ärtsäsongen, riktigt gött! Istället tar studier i form av matematik b och naturkunskap på på Komvux samt plugg inför Högskoleprovet. Skulle ljuga om jag påstod att jag inte var nervös inför detta. Det är mer än 2 år sedan jag gick ut gymnasiet men när jag gjorde det var jag enormt skoltrött och "sönderstressad". Som så med mycket annat hade jag kunnat undvika en stor del av detta. Nyckeln till att inte hamna i samma sits igen är att inte prokrastinera alls och ha helgerna helt fria från studier genom att verkligen göra sakerna direkt.

Om träningen
Nu under sommaren har jag hållit mig inom ramen för vad som är "OK" framgångsmässigt; gå ner i fettvikt och inte förlora styrka. Under hösten ska jag fortsätta att arbeta mot mitt mål 110kg samtidigt som jag nu ska bli starkare.
Jag har gått i tankarna att gå till HAK och säga "hej, jag vill bli stark, jag är er slav" och köra fullt ut på vad de säger. Nu har jag börjat fundera efter då det inte brukar bedrivas någon vidare gemensam "klubbträning" eller finns hålltider för när där finns en hel del lyftare. Ska med största sannolikhet börja lyfta där ändå, men kör på med mitt 5/3/1 for Football och lägger in styrkevändingar i varje pass istället för de kasten/hoppen med medicinbollar som jag ändå inte gör p.g.a. dåligt med utrymme och utrustning. Behöver dessutom lära mig vändningar förr eller senare.
Går också i tankarna att börja träna Krav Maga inne i Helsingborg. Har funderat på detta i 2-3år kanske men aldrig riktigt fått tummen ur röven och gjort det. Nu däremot finns det utrymme för detta, både pengamässigt och tidsmässigt. Åker till introduktion/uppvisning på måndag, därefter är det träningar måndagar och onsdagar á 2h. Får provträna ett par gånger och se efter vad jag tycker.

Ursprungligen postat av Dave Tate

Teamwork

If you train alone, you’re putting limits on yourself. Training partners are critical for many reasons, including group energy, subgroup coaching and competing. Have you ever no- ticed when you go into a gym all the strong guys train in their own little clique? Did you think they were always strong, or could a couple of strong guys have taken another guy under their wings to bring him up? That’s usually what happens with a team. In fact, they’re all stronger because of the team.
The energy a team can provide is enormous. We all need relationships in our lives to take things to the next level. Think back to your football or other team sport days. Remember the locker room talk before the big game? You find yourself sitting on one knee listening to the coach. As the coach speaks and the game gets closer, your energy meter is getting jacked up. Your blood is moving fast in your body and you can feel the adrenaline flowing. You’re jacked up and ready to go. You’re at maximum level!
Now what if I was to tell you there’s a way to take it one level higher, but this can’t hap- pen when you’re alone? You’ll need others to make this work. Go back to the game. What happens after the coach finishes his speech and you stand up? You find everyone in the room is jacked up. There’s fire in everyone’s eyes and you’re taking in more energy from them. It’s almost unreal! There are high-fives, head butts, screams, rage, and extreme mo- tivation. This happens because everyone in the room has his own level ten, but when it’s combined for one purpose and one goal the energy goes off the chart! You find yourself at a level you never thought possible. This can’t be achieved alone.
I use this as an example of group energy. I’m not telling you to go nuts with your training partners each session. I’m saying there’s energy there that can’t be found any other way! If you want to take it to the next level, find some training partners who share the same goals. You’ll be amazed.
Training partners are also a great subgroup of coaches when you’re training. When you’re bench pressing, are you pressing the bar on the right path? Are your elbows tucked? Are you sure? A training partner can do two things: point out the mistakes and provide the proper verbal queuing during the movement to make sure you don’t screw up the next one.
You’ll also notice one key thing in all lifter interviews. They always thank their training part- ners. Why do you think they do this? They know that without them they wouldn’t be where they are today. If you train alone, stop messing around and get a partner!

Ursprungligen postat av Dave Tate

Coaching

A coach is a mentor, training partner, motivator and leader. There are many other functions the coach will fill but the most important is this:
The coach should strive to make you better than he is.
A great strength coach will be one who’s lived in the trenches and has paid his dues with blood, sweat and iron. If you want to squat 800 pounds, why would you ever listen to someone who has never squatted 455?
Ask yourself this question and you’ll see my point. How much do you bench press? The answer doesn’t matter that much, but let’s say it’s 400 pounds. Now ask yourself, how much more did you have to learn about training to bench 400 as compared to when you pressed 200? Would you also agree that there’s much more to learn to take your bench from 400 to 500? I think so.
Now, how much more training did you have to do to go from 200 to 400? Did it come overnight? Or did you have to work hard and work smart to get there? Nobody will ever be able to convince me that no knowledge was gained in the 200 pound process!
The next question would be, could this same under-the-bar-knowledge be learned from a book? In other words, is there another way to gain this same knowledge? I don’t think so. I feel the best coaches are the ones who’ve attained both under-the-bar knowledge and book knowledge. If you had to only choose one, it would have to be the under-the-bar coach. He knows how to get you where you’re going because he’s been there.
After all, how do you know what really works if you never put it to the test? I see tons of new programs on how to get strong and the first thing I ask the author is, “Have you done it? What did it do for you?”
I could go on and on about coaches, as it’s one of those topics that drives me nuts, but it would become a huge rant article. I’ll leave you instead with this short story. Years ago I came to train with Louie Simmons at Westside Barbell. He was semi-retired at the time. We had a big group of lifters, but only two or three were elite and most were below average. I believe there was only one 900 pound squat. When Louie decided to make a comeback and begin training hard again, the entire gym changed and a few years later, we were all elites and had over six 900 pound squats. The rest was history.
Tell me a coach who trains isn’t a better coach! If you’re a coach, get your ass in the gym and get strong again. You owe it to yourself and your team.

Ursprungligen postat av Dave Tate

The Strength and Resolve of a Five-Year-Old Kid

I’ve volunteered in my son’s kindergarten class most of the year, and it’s been a great time. I was there yesterday, walking down the hallway listening to the morning announce- ments. I heard something about a fire and donations for the family.
So I go to the classroom and I’m sitting there not even thinking about it. At the beginning of reading time, the teacher brings up one of the kids in the class. Well, it’s the kid who just lost everything in the fire over the weekend. You could tell the kid wasn’t in the highest of spirits.
The teacher’s explaining to the class that the important thing was that nobody was hurt. She’s doing exactly what she should do because the kids have questions, you know?
“Did you lose your clothes?” “Did you lose your toys?”
He starts talking about how one of his cats ran off because it was scared of the fire, and his two dogs are now in heaven. And it’s just killing this kid to sit up there and talk about it.
All of a sudden these little kids start saying things like, “You can have some of my clothes” and “you can have my dog” and “you can stay at my house.” Every single kid in this class is willing to give this kid their toys. He looks up and says that everything’s fine and he has everything he needs right in front of him.
I had to get up and fucking walk out of the room.
All these kids know the most important things in life are friends and family. And I’m stand- ing in the hallway and it just dawns on me. Where did we get so fucked up? Because we’re really starting off okay. It was one of the most inspiring moments I’ve had in my entire life, seeing the strength and resolve of a five-year-old kid.

Ursprungligen postat av Dave Tate

You’re a Lot Stronger Than You Think You Are

Look, any dog will bite if you fucking kick it hard enough. You’ve got to be willing to fix your attitude and get your shit tuned in. You’ve got to be around people with the same attitude that you want to cultivate. If you start hanging out with successful people, you’re more inclined to be successful.
If you see guys busting their ass, straining and pushing against weights you didn’t think they could move, it’s going to teach you a lesson. You’re going to find out that you’re a lot stronger than you think you are once you stop being a pussy. I think you can learn attitude. Everyone’s got it in them.
And everybody’s emotional strength falls on different levels. Just because one guy is psyched up and has a look of intensity doesn’t necessarily mean that the other guy next to him who looks like he’s falling asleep isn’t internally just as driven as the first guy. That’s where people get a lot of this confused.
Attitude is contagious, right? But it’s also the fucking plague. So if you get a guy in there who’s working against the group, who won’t shut up or is asking stupid questions, you need to get rid of the dipshit and move on.

[Exdiaq]

Matintag - 20/8 '11

Frukost
1l mellanmjölk
70g havregryn (gröt med kanel)
Vitamineral
Omega-3

Middag
1l mellanmjölk
100g fullkornspasta
125g mager gratängost
100g KingTom BBQ-sås
200g kycklingfilé

Kvällsmål
Nattsmoothie, blåbär och kvarg

Kalorier: 2673kcal
Protein: 244g
Kolhydrater: 284g
Fett: 67g

[RassK]

Börjar du leka med kosten lite? Omega-3, vitamineral och nattsmoothie?!
Outrageous! Vet du inte att kosttillskott är farliga?

[Exdiaq]

Ursprungligen postat av RassK

Börjar du leka med kosten lite? Omega-3, vitamineral och nattsmoothie?!
Outrageous! Vet du inte att kosttillskott är farliga?

Omega-3 och vitamineral har jag käkat i ett antal år nu Inte skrivit det tidigare bara.

[Exdiaq]

Dokumentation - 21/8 '11

Våg 1
-
Våg 2
113.9kg (-0.6kg) (-17.1kg totalt)

Vikt, mått 13/2 '11
Vikt, mått 20/2 '11
Vikt, mått 27/2 '11
Vikt 13/3 '11
Vikt 20/3 '11
Vikt 28/3 '11
Vikt 3/4 '11
Vikt 10/4 '11
Vikt 17/4 '11
Vikt 24/4 '11
Vikt, mått 1/5 '11
Vikt 8/5 '11
Vikt 15/5 '11
Vikt 22/5 '11
Vikt 29/5 '11
Vikt 5/6 '11
Vikt 12/6 '11
Vikt 19/6 '11
Vikt 26/6 '11
Vikt 3/7 '11
Vikt 10/7 '11
Vikt 17/7 '11
Vikt 24/7 '11
Vikt 31/7 '11
Vikt 7/8 '11
Vikt 14/8 '11

[Exdiaq]

Matintag - 21/8 '11

Frukost
Nattsmoothie (på morgonen, sick!)
Vitamineral
Omega-3

Lunch (tjockismåltid @ Malmöfestivalen)
1st Cheese 'n' Steak Sandwich
1st Texasburgare
1 påse Churros med kanel

Innan träning
Fairing Rage

Efter träning
35g vassle
2,5dl energidryck

Kvällsmål
60g Fairing Sloow Protein

Kalorier: 983kcal
Protein: 157g
Kolhydrater: 79g
Fett: 8g

+ tjockismåltiden @ Malmöfestivalen

[Exdiaq]

Styrkepass - 21/8 '11

Gick sådär, mina "power cleans" ser för djävliga ut dock Men det kommer. Testade ryck, som också säkert såg för jävliga ut, och lyckades få ont i övre delen av tibialis anterior.

"Power Cleans" (99kg)
1x5 @ 65kg
1x5 @ 75kg
1x3 @ 85kg

Bench Press (168,75kg)
1x5 @ 110kg
1x5 @ 125kg
1x5 @ 145kg + 3st neg.
1x1 @ 160kg + 2st neg.

Close-Grip Bench Press (ss med nedanstående)
3x6 @ 100kg

Chins + Chins-övning, del 1
3x3 + 3x7 @ KV

Squat (144kg)
2x5 @ 110kg

Hip Thrusters (ss med nedanstående)
1x6 @ 60kg
2x10 @ 100kg

Weighted Sit-ups
1x10 @ 10kg
2x10 @ 15kg

Neck, cable
3x (4x10 @ 50kg)

[Exdiaq]

Matintag - 22/8 '11

Frukost
1l mellanmjölk
70g havregryn (gröt med kanel)
Vitamineral
Omega-3

Lunch
1l mellanmjölk
170g Lazizbröd, fullkorn
250g Dolmio pastasås
250g tacofärs 50%
115g champinjoner
100g mager gratängost
50g mild salsa

Kvällsmål
60g Fairing Sloow Protein

Kalorier: 2582kcal
Protein: 225g
Kolhydrater: 252g
Fett: 78g

[Exdiaq]

Allmänt snack - 22/8 '11

Om Krav Maga
Var på introduktion för Krav Maga idag och gillade det jag hörde och såg. Det var mycket folk i lokalen och allt från vanlig boxning och MMA till jujitsu och traditionell kobudo. Men jag gillade stämningen, det fanns glöd och vilja i lokalen, något jag behöver suga åt mig. Första nybörjarpasset körs på onsdag och längtar faktiskt till det! Får se hur det är att verkligen göra det också, men tror nog jag ska gilla det efteråt också. Nu har man också lyckats aktivera farsgubben genom att ta med honom dit så nu är det bara att kötta på!

Länk till Fenix Kampsport (Krav Maga'n hyr in sig där dock). KM Helsingborgs hemsida.