minus - http://min.us/r3Lfd9z

Stumbled upon minus - a dropbox alternative with 10G of free storage, easier to use than dropbox. It has mobile phone, windows linux and mac clients.

On top of that it has web client as well, so you are not forced to install stuff in order to upload.

If you use this - http://min.us/r3Lfd9z - link you actually get 11G (and I get 1G extra as your referer, so we both win).

Have fun using this great tool.

Getting in shape (and staying there) - Q&A

Hey,

got a question or 2 about my Getting in shape (and staying there) article via e-mail and decided to write the answers here.

Getting in shape (and staying there)

How does one "get in shape" and stay there. How to fight the rebound? On on so many different sites there is oh so much different info on getting in shape that the newcommer is confused and the veteran is amused. All things in moderation and moderation in all things. Get safe slow steady and certain progress. How?

Many different aproaches, views and explanations etc are possible, but they all boil down to the same principles and ideas. In this article I will try to give you the HOW to train WHAT to eat WHAT to avoid without the excessive amounts of WHY. Pure, simple, proven to work, free.

adjusting the macros

I decided to adjust my macros a bit, here is an example of daily intake. This1 is not optimal but it is practical. It makes no sense to have an optimal plan if you know in advance that you cant fulfill it.

progression

Some time passedand its time to look at progressison. This time its "for reps" as I didnt really measure 1RMs.

• squat 70kg / 5x8
• bb row -> 80kg / 5x8
• dead 110kg / 5x5
• incline bench 70 kg / 5x8

I got somewhat leaner while keeping the weight. In the past month I addedd conditioning, 16 minutes of somewhat intense cardio (a bit more than 200W) on a stationary bike.

Conditioning. Not cardio. Conditioning.

Dan Edward's lucharilla.com

I stumbed upon http://www.lucharilla.com/ today while searching for an old advice stored in private message on one of the boards I have membership at ( http://www.clutchfitness.com ). Its a work in progress but with knowledagble team, videblogs and a pile of nice articles it is a win win. A sane advice with no rage we see on chaosNpain ( http://chaosandpain.blogspot.com ). But do not be mistaken - chaosNpain rocks, but so does http://www.lucharilla.com/

Check it out!

quote of our era

Fritz Perls said “I am not in this world to live up to other people's expectations, nor do I feel that the world must live up to mine”, which is both fairly poignant and important in a modern era wherein nearly everyone on Earth constantly seeks approval from others on their dumbass social networking sites.

progress...

Some time passedand its time to look at one rep maxes again. The numbers are:

• squat 88kg -> 88kg (but I changed from smith to regular backsquat)
• bb row -> 101kg
• dead 95kg -> 120kg
• incline bench 71 -> 71kg

It seems like I could set a goal or 2, so let's put them down:

1. have fun
2. deadlift 160kg in 2011

this goal is SMART - Specific, Measurable, Achievable, Realistic, and Time-bound so it should do :)

I found a nice blog the other day - ChAoS & PAIN It is not my new religion but it is good (or at least fun).

Progress pix - before and after situation

It has been a while since last post - I was ill. I am better now and I actually went to the gym today. But I will not write about that. I will post some before - after pix instead.

Before shot taken in August 2010

After shot taken in January 2011

 Some progress was made. I was on a diet only last 5 weeks of 2010; the rest is from working out and low intensity cardio (around 1 hour total per week). The weight remained pretty much the same - 93kgs (205lbs).

1st workout in 2011

Since I didnt feel too good I skipped the 1st planned workout on Monday 2011-01-03. That means that I will shift all suqat exercises for one week (if you look at the last december post you will see the chart).

So I hit the gym on 2010-01-05. I was not in optimal condition but the workout was not a bad one:

• pullup -30/8,8,RP(9,5,4,4)
• bent bb row 45/8,8,8,8,8,8 25/20,20,20
• abs - legraises 0/12,9,12
• abs crunches 0/20,20
• lat pulldown 55/8,8,8,8,8,8
• triceps cable extensions 15/12,12,12,RP(5,5,5,5,5,5)

The pullups were assisted, that is why the -30.

On this workout I used three new supplements:

• PEAK Detonator Plutonium (pre workout formula)
• PEAK IntraVeNOus (workout formula)
• PEAK Tri-Anabol (pot workout formula)

I used 50% of what they specify as perscribed dose. The effect was noticable and I would not recomend you the full dose in the beginning as it is quite strong. If you believe that will not give you enough protein (amions, BCAAs) or carbs simply enhance the drink with that. Note that I had the workout at 15:00, last meal (chicken breasts) at 13:00 and hellburner (1 pill) at 10:00. Next time (on Friday) I will nto use the Hellburner that day. The fact that I was not in optimal condition (my health that is) might have had some effect on that as well. I will not use Hellburner next time and we will see how things will turn out.

sick

On 2010-12-30 I wasn't feeling all that well but I decided to hit the gym and get that 90% incline bench press in. I did it and I was not dissapointed (nor was I too happy about ti, but...).

The following night and the next few days were not so cool. I didnt feel so good, I had a cold along with all the nasty thing it brings along.

Luckley today (4 days after) everything seems to be in order and I will hit the gmy if the recovery will continue. Hopefully the consequences will not be the same...