And here we go....

gymtime

are u based in dublin dude?

whats ur stats? height, weight, bf%, measurements eg waist etc

lookin in tip top shape

ferike1

Thanks man! Appreciate it

I am indeed, I go to Raw Condition.

Just on hols now.

Stats: 183cm/6ft

Weight 85-86kgs

BF:?? I have a set of calipers but the measurements I get from that are much lower than what I believe I actually am at.

Need to get a tape measure! Don't have one here.

Ant11

Joined your log today, very impressive keep it up.

Question for ya. I like to do some BW stuff(nothing to your kind of standard) and noticed you bought the fat gripz. You mentioned pull ups are more difficult using them. Do you find this is because it's a wider to grip to hold or that the better grip helps you focus more on pulling with your lats? (as sometimes people can pull with their biceps if that makes sense).

I was considering buying the gripz as my grip is the first thing to go particularly with my DL. My max chin ups are 20 (palms facing, shoulder width apart) but my pull ups are considerably behind so I though the gripz might help and may benefit my form n long run.

Appreciate the advise.

ferike1

It's do with the fact that getting your hands around them is harder and so you literally have to grip harder. It just makes any exercise involve all the muscles you would use more (that's what I find anyway). Gives your forearms a run for their money especially!:D

ferike1

Just did some L-sit and front tuck work with various pushups. Semi-rest day

ferike1

Forgot my headphones at home.

BAD MUSIC IN THE GYM!

Deadlifts
140 x 5
160 x 3
180 x 1

Bulgarian Lunges
3 x 26kgs (each hand) x 8

Hamstring curls 3 x 10

Dragon Flags 3 x 5

Front Lever Raises 2 x 5
LSit into butt ups 1 x 8

Calf Destroyer programme A

ferike1

Pullups and lever work in the park

Also started doing the pulls where you hold yourself in a chinup position and push/pull yourself back and forward.

My freestanding handstands are also getting more consistent! Can hold every 2nd or 3rd one for more than a few seconds!

ferike1

Today was an arm/ab session.

Windshield wipers.
Seated leg tucks with weight held with legs
Russian Twists

Curls,kickbacks, lateral raises
4 x 15 dips
Reverse hand pushups (your fingers face backwards).

Started practicing sideways dragon flags. So rather than bringing down straight, bring your legs down to the side.

ferike1

Got into a discussion with Vinny Gough today over facebook. Had to do with burning fat while eating fruit. I told him about IF and he promptly deleted me from his friends list.

gymtime

do u use intermittent fasting to reduce body fat %?

how much cardio do u do?

ferike1

gymtime wrote: »

do u use intermittent fasting to reduce body fat %?

how much cardio do u do?

I do. I have lost 7kgs since April using If while getting bigger and improving strength. I eat fruit lol. Don't do excessive cardio some skipping and burpees.

Was seriously humbled today. Went indoor rock climbing and there was a guy.who was mega strong and was big all from rock climbing/bodyweight training. Was awesome.
My fingertips are killing me!

gymtime

i wouldnt be able to do that man, fair play to u. is it safe though?

ferike1

gymtime wrote: »

i wouldnt be able to do that man, fair play to u. is it safe though?

IF? Yeah its safe. Been doing it for months no issues

ferike1

Another day of indoor rock climbing. My hands are killing me.

ferike1

Highlights!

ferike1

So the amount of grip strength these climbers have is unreal! Serious amount of finger strength too.

We did lack real technique as it was our first time trying but it was really fun. Dirt cheap in Budapest too. I took my Vibrams the first day and it made a huge difference, compared to the climbing shoes I rented the second day (second day wasn't planned to go climbing, just a spur of the moment thing, hence the awkward climbing pants lol).

I'd love to keep doing this despite my slight fear of heights as it requires a completely different type of strength! The boulder room was good fun too

All in all it came out to about 7 euro for everything per day each and we were there for about 3-4 hours. Its even cheaper if you have your own gear!

gymtime

great shots dude, i would never have thought that something like that would be hard....

ferike1

Yeah if you get good handhold its fine, but when you are gripping something awkward and contorting your body stand its hard!

ferike1

Did a variety of pushups today, diamond, semi-planche, pike off the bed, headstand.

L-sits and front tucks.

Gym tomorrow!

ferike1

Squats

5 x 110
3 x 125
1 x 140

1x5 Front squat @ 100

Dips 3 x 12
L-Sit pulls/chins 6x8
Reverse Pushups 3 x 15

Was a bit distracted today, FAEs looming over me.

On a side note, have been 85 for a while now. Gonna try a leangains bulk! Macro calculating time!

ferike1

That is the start point for the slow bulk

gymtime

how long would u bulk for dude?

ferike1

I dunno yet. I want to keep BF low while bulking. I will do it slow and steady til I go back up to 90kgs.

ferike1

Quick session this morning `~20 min

5 x 10 pullups
3 x 10 pistols

ferike1

3 x 20 Super man pushups
3 x 15 reverse pushups
3 x 10 Semi Planche pushups
3 x 20 Diamond pushups
3 x 10 Pike pushups

1 x 4 headstand pushups
2 x 20 Back bridges
3 x 20 sissy squats
Knee tucks & russian twists
L-sit and front tuck holds

ferike1

Ha! The bulk is going smashingly
Weighed myself today and I was 84kgs! Lol

Anyway
Front Squats
100 x 5
110 x 3
120 x 1

Hamstring Curls
x15
x10
x5
(just went up in weight on the machine, x5 was the max weight, HARDCORE!)

Calf Destroyer programme
Seated Calf raises x 10
30s partials
Drop Weight, No rest
repeat 4 times

Rest
Rinse, repeat

Reverse calf raises x10
30s partials
x2 sets

Front lever raises (no holds) 3 x 5
L-sit in butt ups 3 x 8
2 sets of hanging leg wipers
2 x 10 behind the neck pullups
3 x 15 knee tucks with 6kgs held between feet
1 x 5 pistols with 2 x 10kg dumbells
1 x 10 pistols unweighted

Good session all in all.

gymtime

84kgs? have u lost weight?

ferike1

Ha yeah, last time I weighed myself I was 85, was 84 today. Could be water weight too but still, not the ideal start to the bulk :P

Ah well, the only way is up from here
Macros have been tweaked and already eating more!

ferike1

Park session was less than optimal today!

Some muscle ups,
Clapping and explosive pullups
Game of 2 on 2 bball

I think yesterdays session really took it out of me. Was sore and stiff on the pullups and muscle ups. Might just do a really long mobility session tomorrow.

ferike1

I probably should have taped the first set as that had the most reps (x25), second x21 and third set was x20 (if I counted correctly ). Tried to kip as little as possible and go up as much as possible. Grip was slightly awkward but good for grip practice!

https://www.youtube.com/watch?v=wyTlosp2uN0