03/12
W 70.6
full body
Wu incline walk 10’
Circuit
Bench press 5x 5x70 5x75 5x80 9x70 9x70
Barbell row 5x6x70
Goblet squat 5x12/15/20/15/15x30
Curls 4 sets
Ss triceps ext 4 sets
Seated Lat raise 4 sets
Sled dragging,1x25kgx300mt
Quick fb session as 5th workout of the week.
I can probably have 6x80 on the bench press, it’s a pr anyway.
05/12
W 70,5
lower
Wu incline walk 10’
Safety bar squat 4x9/8/8/8x90
Leg ext 3x12/10/10x68 1x13x54
Leg curl 4 sets
Cable crunch 4x
Sled push 4x30x50kg
Incline walk 12’
Nice work sir.
06/12
W 69.8
upper
WU incline walk 10’
incline db bench 4x8/7/7/7x30 kg
dips 3x15/12/10
ss pullups 12/8/7
cable flys 3x
triceps pd 3x
straight arms rope pd 3x
db curls 4x10x20kg
ez bar curls 3x15/12/12x15 kg
some lat raise
07/12
W 69,2
lower (+ cardio)
WU incline walk 20’
leg press 4x12x150kg
leg curl 3 sets
leg extension 3x14/12/12x68 1x15x20
calf raise 3 sets
abs cable crunch 3 sets
RDL 3x15x50
incline walk 10’
I am increasing a bit cardio during these weeks, and I couldnt do 2 lower sessions with one day in between of squats, so today was leg press, and looking back its a PR session. I am keeping the RDL in with low weight to keep training the movement but I dont want to tax the lower back as I know it’s a weak point.
08/12
upper
Wu 10’ incline walk
Incline db bench 4x8x30
Chin-ups 5x13/6/5/5/5
Dumbbell fly press 4 sets
Ss db curls 4x10x20
J press 3 sets
Ss db curls 3x15x max
Face pulls
Cable Lat raise
I have “finished” my progression with the 30. I will probably go back to my starting weight next session to check how many reps I can do on 4 sets. Then let’s go to 32,5!
10/11
lower
Wu 10’ incline walk
Safety bar squat 4x5x100
Rdl 3x12x70 kg
Leg ext 3x14/12/12x68 1x15x20
Leg curl 3 sets
Seated calf 3 sets
Sled backward walk 3x40mtx70kg
Quick session. Happy with the new weight for squats, it’s probably more then 100 kg as I am assuming the bar weights 20 kg but should be a bit more I think. Anyway doesn’t matter much.
Still working light the RDL.
I’ll do a bit more conditioning tomorrow in my upper session.
11/11
W 69,6
upper push
Wu incline walk 20’
Incline Dumbell Bench 4x10x25
Dips 1x10xbw 3x10/9/8x vest 1x12xbw
cable flys low to high 3 sets
triceps cable extension 3 sets of double grip (underhand+overhand)
db french perss 3x12/10/12x10kg
seated lat raise 3 sets
rear delt db raise 3 sets
Treadmill run, very slow 25’
Back to my starting weight for the incline bench, managed to perform 10 reps for each set, I did a 4x8 back in september, so not too bad. It felt a bith harder than expected.
I am stil minicutting for this week around 1800 kcal/day.
12/12
W 69.8
upper pull
Nothing really to “log” I just played with some bodybuilding/accessory movements more a pump workout than something performance relevant so it’s basically a list of exercises Lol
Wu incline walk 15’
Lat machine 2 tempo sets: 5 reps w slow eccentrics 5 reps regular tempo, 1 extreme slow negative
Low cable row 3 sets to failure lowering the weight each
Straight arm rope pull down 3 sets
Low cable shrugs 3 sets
Low cable curls, 3 sets one handle facing the cable max reps then facing away max reps
Db curls 3 sets with the 7,5 kg very slow eccentric
Abs
10’ walk
13/12
W 68.9
lower
Wu incline walk 10’
leg press 4x11/9/9/8x170
leg curl 3 sets
leg extension 3x13/12/10x68 1x15x40
calf 3 sets
abs
10’ incline walk
14/12
upper push
Wu incline walk 10’
db incline bench 1x9x30 3x10x25
dips 4x 12/10/10/9x bw
cable flys 3 sets
triceps pushdown 3 sets of mechanicle triple drop sets
db incline lat raise 3 sets
completely out of energy. I was supposed to do 4 sets with the 30s on the incline bench but the first set felt super heave and I barely got a rep trying to go for a second set. So I switched to lower weight. dips bad too. everything else was just pump.
15/12
upper pull
pullups 50 total (6/6/6/6/5/4/4/4/3/3/3)
low cable row wide grip 8x67 10x57 12x47 15x40
straight arms pd 4 sets
face pulls 4 sets
cable shrugs 3 sets
smith machine shrugs 3 sets
db curl 4x/12/11/10/10x20
incline bench db curls 3 sets
incline walk 20’
a bit more food and better workout. I am a bit tired as expected but I will have 1 session in the next 4 days basically so its time to rest and recover. Back home to family monday!
Christmas week update
I had a solid workout the 18th of December, good full body with good numbers that I didn’t log (and I won’t log now as I can’t remember). After that I flew home for Christmas and got sick.
2 days in bed with a bad fever. Got back on my feet during the week and managed to put in a couple of FB light workouts while recovering.
A lot of food and rest, and a good day on the snow.
Back home (well, my actual “home” now) the 26th ready to get back on track.
I will keep doing my program with some small tweaks.
Day 1 is squat and assistance
Day 2 oryzontal upper and assistance
Day 3 leg press + Rdl and assistance
Day 4 vertical upper and assistance
27/12
squat day
Wu incline walk 10’
Ssb squat 4x4x100kg
Paused Ssb squat 2x10x60kg (2" pause at the bottom)
Leg extension 3x11/9/7x68 1x14x40 (these are lbs)
Lying curls 3x18/15/15x25
Cable pull through 3 sets
Abs
Seated calf raise 3 sets
Then I was supposed to walk on the inclined treadmill for 20’ but apparently my gym was closing early, I was wondering why I was alone LOL.
A solid workout without pushing too much.
28/12
vertical upper
Wu incline walk 10’
Bench press 4x4/4/3/3x80kg
DB incline bench 45^ 3x10/8/8x25
Ss one arm db row 3x10+10x25
Dips 3x13/11/11xbw
Ss ring rows 3x10xbw
Cable flys 3x
Ss Ez bar curls 3x14/12/10x20
Cable Triceps ext 3 sets
Face pulls 3 sets
15’ on a bike
30/12
rdl day
Wu 10’ incline walk
RDL 2x8x70 3x10x80 kg
Leg press 3x15/15/13x180 (not the usual press so can’t compare weight)
Leg extension 3x14/12/10x68
Leg curl 3 sets
Seated calf raise 2x many
Sled push pull for 15’ (40 kg on the sled,no stop)
Abs
Back into RDL, but I want to keep them isolated from squats as I think I need to go easy on my lower back.
Good to be back training this week.
31/12
vertical upper
Wu 15’ incline walk
Military press 4x3x50kg
Ss pull-up 5x5x bw
High incline db bench 4x10x20kg
Ss pull-up 4x5x bw
Lat raise 1x9x12,5 2x15/13x7,5
Ss pull-up 3x5x bw
Rear delt seated raise 3x23/16/13x2,5
Db curls 3x15/13/12x15
Triceps ext 1 set to failure 1 drop set
10’ incline walk
Here new photos, I’m not sure if I have more muscle but I’m definitely fatter 
I’m 5kg heavier and definitely stronger so the progress so far is not too bad:
1/1
squat day
Wu incline walk 10’
Ssb squat 4x5/5/4/4x100kg
Ssb paused squat 2x11x60 kg
Leg curls 5 sets pyramid up an down
Leg extensions 3x15/13/10x68 1x16x40
Standing calf raises
Abs
Cable pull through
Cardio 20’ alternating bike and rower
Nice and solid progression from day 1 (that was probably a bit conservative).
Happy new year!
3/1
W 69,3
upper oryzontal
Wu incline walk 10’
bench press 4x4/4/4/3x80 kg
db incline bench 3x10x25s
ss db row 3x10+10/11+11/11+11x25
triceps extension 3 sets - last one rest pause
cable flies 3 sets - last one rest pause
db curls 3x14/11/11x17,5
dips 3x16/13/11x bw
low cable rows 2x14/10x67
incline walk 10’
Bench is improving slowly, but I have all the time I guess.
I am happy to be consistent with my workouts. I will try to have some aerobic focused session at least once a week.
Nutrition wise, I am trying to stay around this weight and “recomp” going further.
4/1
W 70,2
RDL day
wu 10’ incline walk
RDL 3x11x80 kg
leg press 4x10/10/10/8x150
leg extension 3x12/12/10x68 1x13x40
leg curl 3 sets
seated calf 3 sets
abs
incline walk 12’
not the best session actually, I had a similar workout exactly 1 month ago with better results. A bit tired maybe. Tomorrow no weights and just light cardio will help me recover.
