Alright, I've finally gathered the time and interest to write my own journal. First I thought I would not write a typical numbers log, where I only put up the results of my puny weightlift hobby. No, I have something more. I thought I would cover everything I do revolving around sports and coaching. I shall tell more about that soon. So, this is not a normal journal, it will have the numbers from the weight room, but something more also. I try to update here 1 to 3 times a week, sometimes I might hit rough times, but I think I can manage that.
Anyhow, it's time to get more personal. My name is Ville, I'm 20 years old, from lapland, Finland. I started my studies at Rovaniemi University of Applied Science, The bachelor of sport and leisure. It's a 3,5 to 4 year school, and after that I will probably go on to master studies.(Not too sure about the english terminology here). I'm studying to become a personal trainer/fitness instructor/professional coach, etc. Everything around the sports industry. My studies contain and cover bit much everything you can think of. Right now I'm studying human anatomy and fysiology, which practically means the structure of the muscles, bones, joints and such, the mechanics, names, origos and insertions, and stuff like that. Also I have this artistic gymnastics and nature exercising(Like hiking, climbing..)Going on right now. Later this year we still have rhytmics, ball games and coaching. It get's more literal and deep the following years, as this year we do and try everything and learn the basics to build on. And I also work as a bartender on the side.
I started working out like years ago, but it never got anywhere, as it wasn't so serious, constant nor good. I didn't know much, which showed. About a year ago I can say the weight lifting really started. I have no intentions on becoming a bodybuilder or pro weightlifter. I just do it for the sake of health, desire and of course, looks. About three-four years ago I was obesed and in very poor condition, and I have gone high from that point, and never want to go back. I've been playing hockey for 13 or so years, and last year I started practising Martial Arts also.
Now, The point of this journal is to share some insight about my studies, things I learn over time, things I do. Of course the focus is on my gym results, but I thought I could write something else also. Maybe my writings will wake some conversations or questions, and I'm happy to answer that. I also want to show how personal training is teached in Finland, as it isn't much of a problem here to have these cereal-box-trainers. It's hard, full time study for years to come. It's good to put out your ideas and thoughts somewhere, and when it comes to exercises and working out, this is the place.
I'm currently using a bit modified StrongLifts program. The additions are made by yours truly, and are still on the testing phase. As some things might not work like I hoped. I go to the gym 3 times a week, and pretty much train and play something else almost 6 days a week. So the lack of exercise is not a problem. Here's the current workout:
Workout day A:
BB Squat 5x5
BB Press 5x5
BB Deadlift 1x5
BB Upright Row 2x15-20
BW Chin ups 15 reps(As few sets as possible)
Workout day B:
BB Squat 5x5
BB Bench Press 5x5
BB Row 5x5
Elbows-out extensions 2x15-20
Abs two times a week 2x20, right now I'm doing standing ab pulldowns. The rest with SL moves is 1 to 3 minutes depending on the heavyness of the move. The assisting moves are done with half a minute to 1 minute rests. The assisting moves are progressing from 15 to 20 reps, then to bigger weight.
I haven't measured my 1RM's for a long time, partially because I train alone mostly. But I did some 5RM test like 5 weeks ago, and they give you some sense of where I'm going. They're not so accurate, as I feel I didn't put my best on it, and I was alone at that time also. But it helps a little. Here are the 5RM's from five weeks ago:
Squat 90kg(198 pounds)
Bench 65kg (143lb)
Press 37kg (81lb)
Row 55kg (121lb)
Especially the deadlift and squat are not so close to real results. I do squat a bit deeper nowadays, what causes the number going down. I have deadlifted 1RM 150kg(330lbs), so the real 5RM should be a bit higher.
The journal will start somewhere next week, I hope this works out well, cheers!
Physical Preparedness Coach
Co-Owner of UniFit Oy.
Last edited by Dub on Tue Feb 07, 2012 6:38 am, edited 1 time in total.