The beginning of a new life

[Nerfd]

Hi there
I seen alot from reddit and this forum about Tactical Barbell.
Couple of days ago I just finished reading both books.
Im making this log to motivate my self and maybe inspire someone else down the line.

Im from Norway and is weighing around 146kg , I done some strength training and condition before but alot of bad habits and weakness of the mind I gained the weight sadly.
Height: 184 cm
Weight: 146kg

Today I did max test of Squat, Benchpress, Deadlift.

Benchpress: 74 5 RM -- PR 4 years ago: 100 kg 2 RM
Squat: 82 RM -- 100 kg 1 RM
Deadlift: 87 RM -- 130 kg 3 RM
Pull ups: 0 -- PR 5 Years ago 15
Walking/Jog 5km: 1h <-- 45min to 55min -- Dont laugh haha. PR 7 years ago: 28-35 ( Cant remember )
Walking / Jog 3km: 29-31 min -- PR 7 years ago: 14

Weight: 146 kg
Weight update 03.10.2018:144
Weight update 08.10.2018:142.5


This are very weak numbers, but I got some longterm goals:
Longterm:
Deadlift: 180 kg
Squat: 140 kg
Benchpress: 120kg
Pull ups: 20
Run 5 km: Under 25min
Run 3 km: Under 13

Weight Goal: 90-95kg

I set a tiny plan of what I want to obtain, but I'm doing this slow and safe.
Training Schedule plan:
Basebuilding First with kettlebell cluster
2x Black - Operator with: Squat, Benchpress , Pull ups ( Negatives ) His : ( Apex Hills, indoor run ) Endurance: LSS
2x Fighter with same cluster and Endurance

After that I will see how Im doing, but I think its a good plan.

Hope people will follow and comment and il try to follow you guys, already read some of you guys. Very motivating

[Barkadion]

Welcome and good luck!
Cheers mate!

[Nerfd]

Welcome and good luck!
Cheers mate!

Thank you

[godjira1]

good luck! all achievable goals despite them looking maybe a bit challenging from where you are at the moment, but you will get there.

consistency is the key quality that will deliver your results, so stay on the course!

[Nerfd]

Basebuilding Session 1 SE 3x20 - Cluster: Kettlebell

Warmup:
10 min on Threadmill around 4km and 1% incline just to get my heartrate up
5 min just dynamic stretch.

Main session:
Swings
Goblet Squat
Renegade rows ( on knees )
Single arm floor press
Kettlebell Deadlift

Kettlebell weight: 16kg

Note:
Goblet squat was the hardest part, i took 10 reps then around 10-20 sec break to complete it.
The rest of the exersises was "OK" but heavy. But could complete them without rest.
I had between 50-80sec rest between the exersies and 2.20 ish average between the rounds.

I use the same kettlebell on all the exersise, i could use heavier on deadlift but i think i will struggle more and probaly fail, so 16kg was a good start and hopefully i can get stronger.

Heres from my Heartrate monitor ++

BBØkt1.png (70.98 KiB) Viewed 1728 times

[Nerfd]

Brutal day today, woke up with insanely sore legs. From after the squats. Worst pain ever, worked 8h then relaxed to the evening hopefully my legs where gonna be better. But they werent. But i couldnt skip a session cause i was stiff. So the results speaks for it self. Walking like a chimpanese haha.

So as you can see, the speed was awful. My heartrate was very high compared to the speed, i think thats beacuse of the energy used walking like a zombie >.<

Session Two.png (43.82 KiB) Viewed 1705 times

[Nerfd]

Recovery Day, my legs is still broken and sore after monday. I also took my cheat meal today. I regret it little bit. But as long as im focused and do everything right rest of the week i should be fine. Im just moving the endurance one day.

[Nerfd]

First session was after work so it was 01 Am , night to Friday.
I did the session inside, but for some reason i had massive pain under my foot. Probaly cause i lack a proper sole in my running shoe. Bought new one today. So i did the first 5 min on Threadmill and rest on elliptical.

Session 3.png (47.73 KiB) Viewed 1659 times

Second session was before work at Friday.
Kettlebell cluster.
It went much easier today, but it was only two rounds but i thought handled it better than first time. Im still using 16kg and think thats engou.

Session 4.png (52.88 KiB) Viewed 1659 times

[Likes]

Good job, keep it up!

[Nerfd]

Good job, keep it up!

Thank you