Yesterday:
swimming, went to party after so about 2500kcal
Today:
rest day, did not track calories as I was invited to a birthday party but not many as I ate almost nothing beside that meal
1 Like
Yesterday: hike+long walk, did not count caloris but i think about 2300
Today: weigh in: 75,7kg
Incline bench press
2 sets of 11X45kg
45kgX7
45kgX6
Side lateral raise
4 sets of 12,5kgX7
Chin dip
4 sets of 11Xbw
Millitary press
37,5kgX11
37,5kgX11
37,5kgX4
3 minutes of rest
37,5kgX7
Rowing machine, 10 intervals, 100 meters work, 1 min rest
Plan for this week is same 2000kcal, 3 strength and 3 endurance workouts (1 strength and 1 endurance already done)
1 Like
Today rest day, did not count calories but I think about 2500kcal
1 Like
Today, rest day, 2400kcal.
1 Like
Today
Rowing matrix machine
41kgX7
54kgX7
59kgX7
64,1kgX7
Pull ups
4 sets
assisted 4,5kgX7
Straight arm pulldown (cable)
20,3kgX7
15,8kgX8
15,8kgX7
15,8kgX8
Barbell bicep curl
25kgX11
25kgX11
25kgX8
25kgX6
Rowing cardio machine, moderate tempo 30 minutes
Abs work
1 Like
Thursday last swimming this season, cca 2300 kcal
Yesterday rest day (supposed leg day but knee hurt) cca 2100 kcal
Today
I felt a bit meh today so training could be better (and also could be worse 
)
Incline bench press
3 sets of 45kgX9
45kgX5
Side lateral raise
4 sets of 12,5kgX8
Chest dip
10Xbw
11Xbw
8Xbw
8Xbw
Shoulder press matrix machine
6X27kg
7X32kg
7X33,1kg
6X33,1kg
cca 2500kcal
Weighing 75,7 kg, which is same as last week and no surprise as I wasn’t exactly on target with calories and did not do much cardio because of knee and hydrocele. I do not want to lose much more so this week is last week of cut (not mini anymore) with plan of 2200 kcal and added cardio. After that doctors will remove my wisdom teeth (probably 2 surgeries this month) so I will not follow any plan for some time but just eat what will be allowed and do random workouts in gym (maybe kettlebells, sandbags, surfers workouts, machines, etc) and after that focus on benching 100kg again (this time in caloric maintenance/slight surplus) and swimming.
1 Like
I was feeling gret today after 10 hours of sleep, workout was good as well.
In the morning short walk
Matrix machine row
64,1kgX8
3 sets of 64,1kgX7
Assisted pull up
7Xabout 4kg assisted
5X about 4kg assisted
2 sets of 7X6,8 assisted
Reverse butterfly
4 sets of 7X42kg
Matrix machine bicep curl
3 sets of 29,5kgX8
5X29,8kg
Kettlebell abs work
cca 2150 kcal
1 Like
Monday-Thursday rest with a bit cardio.
Today dumbbells circuit. I struggle with choosing weights appropriate for high reps, especially with short rest periods.
Between 2000 and 2300 kcal, was not counting closely.
Hopefully I will be able to do one more workout before I start with surgeries and will have to rest for few weeks.
1 Like
Yesterday rest day, did not count calories.
Today was probably last workout for few weeks, abs machines and cables, did not count calories. I still struggle with choosing weights appropriate for high reps, especially with short rest periods.
1 Like
This week was all rest because they took wisdom teeth out. I also did not count calories, today weigh in was 75,3 kg. I will probably be able to go to the gym next week for about 4 weeks and am not quit sure if I should stay on old program or find new one.
1 Like
Still rest days, will probably last for few more days. I have trismus (very limited range of motion in jaw) so I can’t open mouth properly and have trouble eating.
1 Like
Trismus resolved, can finally open mouth, however I am still eating more slowly and not counting calories.
Yesterday I weighted 75,6kg. I have 2 weeks before I wont’t be able to go to gym again.
Today
I was not comfortable going really heavy
Bench press
3 sets of 60kgX5
Cable fly (from floor)
3 sets of 4,8kgX10
Chin upX5
Pull upX4
Chin upX5
Bicep curl uni machine
14kgX10
18kgX10
23kgX10
Abs work
1 Like
Today-leg day after a long time, was comfortable going a bit more heavy
Dumbell romanian dealdift
8X30kg
8X30kg
10X30kg
Cable leg abduction
10X6,8kg
10X9,1kg
10X9,1kg
Barbell squat
5X60kg
5X80kg
1X100kg
Dumbell calf raise
22,5kgX10
22,5kgX12
22,5kgX14
Bosu abs 15 minutes
Treadmill “hike” 15 minutes
did not count calories
1 Like
Yesterday
Superset arms (found on Abel Albonetti’s instagram)
Probably would be better for more advanced lifters but it was very fun
Superset rope pull down/Cable curl
12X11.3kg both exercises
15X13,5kg both exercises
14kgX12/12X13,5kg
Double dropset
12X15,8kg/11X13,5kg
12X9kg/10X9kg
10X4,8kg/10X4,8kg
Barbell skullcrush/dumbell hammer curls
10X15kg/8X10kg
10X20kg/10kgX10kg
10X20kg/10kgX10
Dropset
12X20kg/10kgX10
8X15kg/20kgX6
Cable rope/bicep machine curl
18X13,5kg/10X24,5kg
12X15,8kg/10X24,5kg
10X18kg/10X24,5kg
Double dropset
18kgX10/24,5kgX10
6X9kg/19,5kgX3
20X6kg/14,5kgX6
Single arm cable concentration curl/single overhead tricep extension
10X4,5kg/10X4,5kg
10X4,5kg/12X4,5kg
10X4,5kg/12X4,5kg
10X4,5kg/10X4,5kg
Today rest day
Did not count calories
1 Like
Yesterday
Chest+tricep
Incline bench press matrix machine
11X45kg
8X54,4kg
8X54,4kg
Seated bench press matrix machine
45kgX7
45kgX8
45kgX5+36kgX3
Diamond push up
6
6
8
Overhead dumbbell tricep extension
10X10kg
10X12,5kg
12X12,5kg
Abs with medicine ball
Edit: today rest day
1 Like
Thursday: swimming
Today:
Chin up
6
90s rest
4 and half
3 min
3
Lat pulldown matrix-unilateral
12X36kg
11X50kg
12X50kg
12X50kg
Single leg deadlift kettlebell (1 min rest)
3 sets of 8X20kg
Matrix bicep machine unilateral
18kgX11
21,4kgX12
21.4kgX12
21,4kgX12
Abs
Other days rest days, did not count calories
1 Like
Yesterday: swimming
Today:
Incline db bench press
22.5kgX8
17.5kgX8
17.5kgX8
17.5kgX8
Cable floor chest fly
8X6,8kg
8X6,8kg
8X6,8kg
8X6,8kg
Bicep matrix machine curl uni
10X23kg
8X27kg
8X25.6kg
8X25.6kg
Cable tricep
10X13.5kg
8X13.5kg
15X9kg
12X9kg
Abs
Did not calories, now I will go on vacation for few days so “rest” days until next week
1 Like
12.7
Yesterday
Leg press
99kgX10
108kgX10
117kgX10
Gluteusmachine matrix
10X27kg
10X32kg
10X36kg
Calf raise
80kgX10
110kgX10
110kgX10
Bicep stanga curl
10X13,5kg
7X15,8kg
9X13,5kg
Tricep machine
10X45kg
10X50kg
10X59kg
Today was supposed to be for swimming but pool is closed due to storm as I am not fully rested from holidays (3 days in row of going to sleep at 7am) rest day. No calories counted.
Friday
Tried to do one workout as presented here in program, however my crotch hurt too much to finish it so I did other exercises.
Kettlebell swing-24kg
10
15
25
10
Chin up
1
2
3
Bicep cable curl
6,8kgX12
9kgX4
6,8kgX8
10X6,8kg
Incline bench
11X45kg
8X50kg
Today
In morning something between walk and hike
Back, biceps
Abs warmup
Deadlift (no gloves)
100kgX5
3 min rest
100kgX7
Matrix lat pulldown machine
50kgX7
59X7
63X3 dropset 17X32kg
3Xpull up
Matrix row
41kgX7
50kgX7
54kgX7
Bicep unilateral machine curl
11X24,4kg
5X33,3kg
11X28,1kg
Yesterday
Easy leg day
18.7
Barbell squat
10X60kg
10X60kg
10X60kg
Hamstring curl matrix machine
8X20kg
8X40kg
8X50kg
Matrix machine calf raise
8X90kg
8X90kg
8X90kg
Cable donkey kicks
10X4,5kg
10X6,8kg
Today rest day as I have to go to lab tomorrow.