Wednesday March 14th
paused squat
110kg x5
105kg x5
100kg x5 beltless + drop set 60kg breathing squats for 10 breaths at the bottom
OHP volume
55kg 3x8
superset: pulls / 10kg plate swings 3x5 / 3x15
RDL 80kg 3x8 - from now on using straps, can focus better on the execution of the movement
superset: parallel bar pulls / bulgarian split squat 3x5 / 3x10
( felt those bulgarian split squats pretty well in the quads and glutes)
dumbell low incline bench 27,5kg 15 15 12
superset: chins / squat thrust squat burpee 4x5 / 3x20 seconds
barbell reverse row 60kg 3x8
superset: dumbbel farmer walk 27,5kg 3x30 seconds - cause my home gym-room is so small, 3 by 3meter or so, did it on time and walked around the room from wall to wall.
-plus a superset of:
pussy straight arm shoelases hang lateral raise 2kg 3x12 - had no more weights available except for 15ns and 20s, lol, so did these and actually felt them in the traps, probably cause of the farmer walks. I have 2x1.25kg and 2x0.75kg plates with narrower holes for those smaller barbells, so I took some shoelases and tied them to each of the places, enables me to put in on my olympic barbell for smaller incremented jumps of 1.25kg and 2.5kg.
CG bench / dumbbell curl 80kg 3x8 / 3x10
Friday March 16th
- Had to do another quick session, day was very busy and was working the night shift from 7pm.
Big giant set:
squat beltess 110kg 3x5
**dumbbel OHP ** 22.5kg 3x6
Pullups 7,7,6
dumbbell bench 22.5kg 3x12
plate lateral raise 5kg 2x12- last two sets. - So thatās all I did, one exercise after the other for 3 total sets, better than nothing. Hoping Iāll feel fine for tomorrowās hard session of squats.
Had to split my session into two separate sessions:
Sunday March 18th
3.30 - 4.10 pm
squat
125kg 4x5 - darn this feels heavy. But Iām gonna stick to it and hopefully optimal form will come back to me. This used to be around 77% RM or so since I did 9 repetitions in fourth set a month ago, but now it feels more like 82%
dumbbell OHP
25kg 3x8
pullup superset 3x5
8,15- 9,05 pm
goodmornings 60kg 3x8
weighted pullup superset 15kg 3x3
dumbbel bench 25kg 3x12
weighted chins superset 15kg 3x4
rows 60kg 3x8
dumbbel shrugs 25kg 3x15
dumbbell skullcrushers 15kg 3x10
reverse barbell curl 25kg 3x12
tabata workout: found a song for 7 minute workout, did it for around 6 minutes, was great, but next time will do regular 20sec on 10 sec off sets for 4 minutes and run it two times if necessary:
- single arm db lateral raise: 10kg 2x20
- single leg hip thrust: 20kg plate 2x22
- 10kg plate swing: 2x20
Late night session 9pm-10.30pm:
Tuesday 20th March
OHP
65kg 2x5, 60kg 2x6 - maybe could have gotten 65 for 4 sets of 5, but would need to rest more, and I wated to be done sooner
superseted: pullups 4x5
Deficit Deadlifts 130kg 4x3 - again deficit cause my 20kg plates are about 5cm smaller in diameter then regular ones. Used straps, makes the lift feel much better overal, and I get enough grip work from other exercises
Dumbbell incline bench 25kg 3x12
Tempo squats 90kg 3x5 - sec down 3 sec up
dumbbel row 25kg 3x12
pushups 3x20
barbell curls 30kg x12, 35kg x10, drop set: 40kgx6, 30kgx8, 20kgx12 - for a crazy pump
Thursday March 22nd
Squat 110kg 3x8
Paused OHP 60kg 3x5 - paused ohp PR!
ss(superset) weighted pulls 10kg 3x4
Lunges 40kg 2x8 - had knee pain on the left knee cap after the second set, so stoped doing it. Dunno whatās going on, Iāve had issues in the past with the medial meniscus of the left knee, but now had pain on top and left side of the knee cap, AFTER the set, but it subdued after a few minutes and I could squat again. I guess Iāll have to throw out lunges and find something that hits the muscles in a similar way
ss weighted pulls 10kg 3x4
CG Bench 90kg 3x5
ss weighted chins 15kg 3x4
barbell row 80kg 3x5
ss barbell shrug 80kg 15, 12, 12 - I have a weird problem while doing this, my left testicular tends to go āinā if you know what I mean, LOL, it happens no matter what grip width I take, barbell kind of pushes it in but only the right one, lol. Doesnāt hurt but it is such a weird feeling so I tend to hurry up the sets, 2 x12 instead of 15 explained
barbell skullcrusher 40kg 3x12
ss dumbbell hammer curl 15kg 2x12, 1x"7s"
Tabata set 1 dumbbell lateral raises, 10kg plate swings, single leg hip thrust - all two times
Tabata set 2 dumbbell lateral raises, 10kg plate swings, single leg hip thrust, 10kg plate swings, plank, 10kg plate swings, plank to pushup
Saturday March 24th
- Had only about 30 minutes so decided to do a workout in a tabata way. One of the toughest things Iād done in a while. Had 2-3 minute rest between induvidual tabatas.
- Song I used:
Tabata 1, 2 and 3
1.squat 90kg - usually did 8
2.OHP 50kg - 8s as well
3.Pullups 10,9,8
4.Dumbbell bench 25kg - 12s
5.Dumbbell row 25kg 12-13 reps for some reason these were the hardest. possibly the grip
6.Dumbbell shrug 25kg
7.Right leg hip thrust 20kg
8.Left leg hip thrust 20kg
Iāve never really done Tabata with different exercises like that. Iāve seen Matt Fraser do it in a CrossFit video. Iāve always punished myself with 8 sets of one exerciseāmostly squats. I started with the bar and if I hit more than 15 reps on each round then I added weight the next time. I never used more than 80 or 90 lbs. Brutal. Itās also how I hurt my lower back for the first time. I was out of breath and exhaled on the descent and thatās all it took. I donāt blame the exercise though.
So you did 8 sets of squats with 10 secs between sets? Thatās crazy, even if the weight is not big.
This thing I did is also brutal because of all the compounds. First 5 sets(edit: I meant exercises) were hell, I intentionally made 3 last ones easier or else Iād be done mentaly. Had to really push myself to do the last set.
Other notes: Iāve been thinking of doing a day dedicated to lagging muscle groups. I canāt say my biceps is lagging but it has been pretty much the same for the last 6-7 years or so, probably was overdevelopet before, because I remember having it at almost 40cm and benching a bit more than 2 plates for a single.
So it would be every fourth day dedicated to biceps for 3 exercises of 3-4 sets, and also 3-4 sets of calves and forearms, which are seriously lacking as well, all for 30 minutes total.
Yep. 20 sec on, 10 sec off x 8. Iād usually get 12-13 reps per set and go all out on the last and try to beat 15 reps.
So Iāve quite had it with these bad moods for working out, and a sort of a sudden decrease of performance, even though last 7-10 days or so Iāve been really careful with both sleep and nutrition, so the only logical explanation for me is āOvertrainingā, even though I donāt feel sick or anything, just overall fatique and plain unwillingness to train.
I am not a program hopper but Iām gonna change my full body routine to my previous one which I ran from Sep-Feb, which is basically upper-lower, and track my progress to see how it goes.
Monday 26th March
Squat 120kg 1x9, 115kg 3x5 - My best was 120kg for 10 for the squats, but on the last set, and sets with 115 was hard after the 120, so it is quite a decrease in performance and itās been lasting like a whole month now. Hope the upper lower splits help, it will be 3 full days of rest for my upper/lower body between sessions so I will have a lot of time to recover properly.
pullups 12,10,8 - feels good doing more than 5 for a change. Feels nice doing 12 pretty much easy at close to 90kg and almost 24% body fat
This is the program, basically exercises are the same, just exercises divided into upper and lower session, oh, and also a āBROā session where Iām just gonna do curls lol. Every other day, about 3 exercises per body part:
Wednesday March 28th - UPPER 1 workout
OHP 60kg 1x7, 55kg 3x5
DB OHP 15kg 3x15
DB lateral raises 10kg 3x12
DB Bench 25kg 3x12
DB Flyes 15kg 3x12
Weighted pullups 15kg 7x3
Weighted chins 20kg 3x3
barbell rows 60kg 3x8
CG bench 80kg 3x8
barbell skullcrushers 40kg 3x10
- A nice session. Much easier then my previous workout plan and it took much less time to complete, even though there are plenty of exercises I donāt need much rest between most of them, usually a minute is enough.
- Was gonna do curls today but my baby girl has been sick with high fever, so I have been watching over her the whole day. Hopefully sheāll be better or Iāll have to take her to the Doc tomorrow morning.
Hope that fever breaks and sheās feeling better soon!
Thank you big J! Sheās feeling a bit better, has had high fever of around 39 degrees C for 3 days and nights, thankfully sheās been better today, fever started about an hour ago again but hopefully sheāll be fine, wife is looking after her Iām working the night shift tonight.
A bit late but happy birthday to your daughter!
I havenāt been training for a couple of days and menaged a workout today:
SUNDAY 1ST APRIL
SQUAT 120kg 1x5 - just to get some blood in my legs
Upper body day:
OHP PAUSED: 60Kg 3x3
OHP VOLUME: 50kg 4x8
DB lateral raise: 10kg 3x12
DB low incline bench: 25kg 3x12
DB flyes: 15kg 3x12
WEIGHTED PULLS:
10kg 4x4, 15kg 3x4, Chins: 15kg 3x4
DB rows single arm: 35kg 3x8
CG bench: 90kg 3x5
DB behind head extension : 3x10
Monday 2nd April - BRO workout
barbell curls 40kg 4x5
DB alternate rotation curl 15kg 3x10
DB Hammer curl 15kg 3x10
barbell 7s 25kg 1set
- Not sure if not intense enought but this workout was a joke! I mean I had the weights on that made me work hard last rep or two, but after all the tought workout with squats and other exercises doing curls is just plain easy. Again maybe the intensity is off, itās been years since I did this many sets (3 is still probably nothing for ābrosā but a lot for me) so maybe Iām just not experienced enough.
- Had fucking court this morning after the night shift so only slept for 3 hours from 1pm to 4pm, and tomorrow also have a tought day, exercise in riot control from 9am to around 1pm, but after that a few hours of barbequing with 21 other policemen, not sure if you have these in your countries but basically this is what Iām in for tomorrow and I canāt wait:
Not sure how you make lamb on the fourth picture but this is way of the Balcans, basically it is being roasted this way for 4-5 hours, the taste is incredible.
Thursday 5th April - Lower Day
Squat Low Bar
5x 120kg, 125kg, 127,5kg, 121,5kg, 120kg - I decided to start doing some low bar squats as well, I will to sets of 5 and 3 with low bar, and higher reps usually 8 on high bar.
-Also after reading a T-nation article I am going to be a bit more flexible with weights and not just do straight sets of 5, but ramp them accordingly by āfeelā.
-I have set āminimumā weight I have to lift for a day on most lifts, it will be like a first major working set but also a warmup set to see what Iāll end up lifting.
-for the squat it will be 120kg for 5s, 125kg for 3s, 105kg for 8s on high bar. For OHP it will be 60kg for 5s, 65kg for 3s and 50kg for 8s. On CG bench it will be 80kg for 8s and 90kg for 5s.
Rack pull a bit above knee height
5x130kg, 150kg, 160kg
Goblet squat 8x35kg, 40kg, 40kg
Bulgarian split squat 3x15 each leg
single leg hip thrust 3x15 each leg + 3x15 frog pumps - actually have some DOMS in my glutes today from all these
Pullups 10 x 5 for 50 total
barbell shrugs 100kg 3x8
Friday 6th April - Curl day
barbell curls: 30kg 4x10 - varied grip widths
dumbbell incline bench curl: 15kg x6, 12kg 2x10
concentration curl: 10kg 3x15
giant drop set: barbell curl: 40kg x5, 30kg x10, 20kg x15, 5kg plates x20, 2.5kg plates x30 on incline bench - for a very nice pump.
- Roasting the biceps to its limits. Will be fun to see if the progress will be made with this workout, which is done every fourth day, so 7 times a month curling
Saturday April 7th - Upper day
OHP
5x 60 65 62.5 62.5 62.5 - actually failed second set of 65, did four, then rested 15-20 seconds and did another one
Dumbbell OHP 20kg 3x12
dumbbell lateral raises 10kg 3x12
dumbbell bench 30kg 4x12
dumbbell flyes 15kg 3x12
weighted pullups and chinups 10x3 from starting from10kg, then 15kg and up to 20kg last 2 sets on chins
barbell rows
60 kg x8
80kg x5
90kg x5 - used straps, itās a PR!. Iām pleased with my form, not the stricktest form you can find, but back angle was pretty similair to pendlay row.
drop set: 60kg x5
CG bench 80kg 3x8
barbell skullcrushers-partials 40kg 10,9,7 after reading a T nation article decided to try it, they are very hard on the triceps
I had my shifts changed this week. I worked my regular 12 hour day shift on Sunday, but they decided to have me work mon-fri 8.30 - 17.00 this week, so I was really tired yesterday, was supposed to train low body but was just too tired, instead moved it for today.
Tuesday 10th April - lower day
Squat 105kg 4x8 - 90 sec pause between sets. first two sets were kind of shaky, probably cause I didnt do much warmup before hand, didnt have too much time to workout, started at 8,15 pm, want to go to bed by 11. found my groove in the third set
Squat paused 100kg x3, 90kg 2x5
Goodmornings 60kg 3x8
RDL 90kg x8, 110kg 2x6
farmer walk 35kg 3x30s - man, this thing does amazing work on the grip
Bulgarian squat 3x12
glute bridges 35kg dumbbell 3x20
Chinups - on the minute 10 x 5 - chins felt so easy, even with 45-50 sec rest only. I havenāt weighted myself but I think I lost some weight. My stomach circumference was 98-99cm a month ago, two days ago in the morning I had it down to 94,5cm. So that has to be a few kilograms reduction as well.
- Cardio: Started going to work on my bicycle from yesterday. Itās a 3,5 kilometer ride to and from work. To work is pretty much downhill, but going home is a really nice cardio workout since itās mostly uphill.
Another day of having to make myself go train. Slacked a bit, but finished like 85% of the normal workout.
Wednesday 11th April - upper day
OHP 8x 50kg 55kg 52.5kg 52.5kg
Push press 70kg 3x5
dumbbell bench 25kg 4x12 - tensions reps, all the way down but not all the way up, kept the tension and really felt it in the pecs
dumbbell lateral raise 10kg 4x12
pullups /chinups 10 x 5
- I have to more days of working these 8.30am to 5pm shifts. Itās not bad itās just Iām really not used to it. I feel tired constantly, and if I had to work these all the time Iād probably make myself go to sleep at 10pm and exercise early in the morning before work. LoL, I hope it wont come to that, since Iām really not a morning person