Today I went to a kick boxing school (don’t know if they call these schools).Was very fun and the instructor was really helpful.Since they do not go to competitions, he focuses on every student.Also I did abs and lower back instead of pushups, so it’s a nice chance to work on that 6-pack
Meze made me hungry and ouzo made me thirsty…very jelly
1 Like
Had some dried papaya with sugar in the little bag as well.Everything was pretty good
CHEST AND BACK
Low incline press (1)
20 kg x 15 25 kg x 12 30 kg x 10 40 kg x 6
50 kg / 110 lbs x 15, 15, 15, 10 Pretty happy with this one.Third and forth set were rough af
Incline flies
5 kg / 11 lbs x 15, 12, 12, 12
Flat bench press
20 kg x 15
40 kg / 88 lbs x 20, 20, 20, 13, 13
Flat flies
2.5 kg / 5.5 lbs x 15 x 3
Behind the head pullups
Bw x 4, 4, 3, 3, 3, 2, 3, 3, 2, 2, 1 Getting to 30 reps in a few sets of 5-8 would be nice.Gonna get there eventually
Barbell row to around sternum level
20 kg x 12
40 kg / 132 lbs x 20, ? (16 I think), 8
Seated band row
Green x 2 sets
Those 2 are comparisons from today’s workout and the last time I was in the 50 kg range.Given that the previous time 55 kg was a 12 rep set, and today 50 kg were multiple sets of 12, I am pretty satisfied
Also, I hit the 30 rep goal in 1 less set, adding some reps here and there
LEGS
Single leg standing calf raises
Barbell x 12 x 4 Hard af
Standing calf raises
20 kg / 44 lbs x 20 slow eccentric
60 kg / 132 lbs x 8 x 2 couldn’t control the eccentric
Bw x ?
Single leg seated band leg curls
Green x 25, 20, 15
Seated band leg curls
Green x 2 sets
Front squats
20 kg x 8 30 kg x 6 40 kg x 3 or something
50 kg / 110 lbs x 15, 10, 10 Pretty happy with this one.Last time I did 10 more kg for sets of 5
Bw x 2 sets
Good morning
20 kg x 8
30 kg / 66 lbs x 8 x 3
Was looking back at some old videos.I used to be decently strong.If only I had kept training, I’d probably be squatting 5 plates by now.Oh well, better luck this time
1 Like
UPPER CHEST, DELTS AND TRAPS
Rear delt flies
A bunch
Incline flies
2.5 kg x 15
5 kg / 11 lbs x 10
10 kg / 22 lbs x 12, 10
Incline barbell press (2)
20 kg x 10
40 kg / 88 lbs x 18, 15, 13
Standing behind the neck press
20 kg x 12
30 kg / 66 lbs x 12, 11, 10, 9, 9
Standing drag press ss with side laterals
20 kg / 44 lbs x 12, 11, 12 ss 2 kg / 4.4 lbs x 15 x 3
Plate shrugs
20 kg / 44 lbs x 20 x 3 I think
CHEST AND BACK
Wasn’t planning to lift today, but it came up that I’ll go camping on Friday afternoon, and it was the only way to not miss any workouts
Low incline press (1)
20 kg x 15 30 kg x 10 40 kg x 6
50 kg / 110 lbs x 15
60 kg / 132 lbs x 10 I think my best is 11, so pretty nice set
70 kg / 154 lbs x 6 felt heavy
80 kg / 176 lbs x 3 No idea how or why, but pr.
Incline flies
3 sets
Flat bench press
20 kg x 15 40 kg x 6
50 kg / 110 lbs x 15
60 kg / 132 lbs x 10
70 kg / 154 lbs x 6
80 kg / 176 lbs x 3 had my brother spot me here.The dude was eating eggs like they were candy before the set, and the smell was so strong I couldn’t focus.Probably had 1 more
Flat flies
2 sets
Behind the head pullups
Bw x 4, 4, 4, 4, 4, 3, 2, 2, 2, 1 Turned 2 more sets into 4 rep sets.Happy af
Seated band row
Green x 5 sets
LEGS
Single leg standing calf raises
Barbell x 8
Bb + 20 kg / 44 lbs x 8, 7
Barbell x 10, 8, 7
Standing calf raises
20 kg / 44 lbs x 10
60 kg / 132 lbs x 12 x 2
Barbell to bw dropset
Doubled band seated leg curls
Green x 3 sets Awful
Front squats
20 kg x 8 40 kg x 4
50 kg / 110 lbs x 12 Tried controlling the negative
60 kg / 132 lbs x 8 PR
70 kg / 154 lbs x 3 These are so tough, I actually wonder if after a few months of getting them stronger my legs will grow, or not, due to being challenging to so many other areas and always limited by them
Totally forgot about the bodyweight squats
Good morning
20 kg x 10
40 kg / 88 lbs x 8 x 3
Weighted myself today, clothed I came at 180.5 lbs.I guess I am 176 lbs give or take
Did shoulders, upper chest and traps last Friday on a gym back in my home town.Had a lot of fun using machines and dumbbells. I’ll be in my home town for a week, so I’ll be training with dumbbells and bodyweight
Found these beauties in my parents house.After taking the rust off and painting them I’ll essentially have free dumbbells.My father will bring them in my home in a month
He bought them around 1988 from a gym that closed, so they’re probably 40-50 years old
Still lifting, just barely have access to the internet atm
Have grown a lot, considering I’ve been getting leaner.Excited af for the upcoming 12 months .Getting back to my home gym today
1 Like
CHEST, SHOULDERS, TRICEPS, BACK
Low barbell incline (1) (aiming for 15 total reps)
20 kg x 15 30 kg x 10 40 kg x 8 50 kg x 4 60 kg x 1
70 kg / 154 lbs x 12 + 3 + 2 My best at this weight was 8 reps or so, definitely not that many.Gonna be adding 5 pounds next time
Extreme stretch.This killed my right shoulder.Either gonna change it or drop it all together
Wide-ish barbell ohp (aiming for 20 total reps)
20 kg x 8 25 kg x 6 30 kg x 3
40 kg / 88 lbs x 10 + 3 + 3 Used a thumbless grip on these.Felt like it hit the shoulders better
Extreme stretch
Close grip bench press (aiming for 20 total reps)
20 kg x 12 40 kg x 7 50 kg x 4
60 kg / 132 lbs x 13 + 3 + 2 Missed my total goal by 1.Still, went pretty well
Forgot the extreme stretch
Behind the head pullups (aiming for 15-20 total reps)
Some back warmup
Bw x 6 + 3 + 1 It’s gonna take a while till I reach my goal reps on these
Extreme stretch
Extreme tricep stretch
T bar row
20 kg x 8 40 kg x 6
60 kg / 132 lbs x 5
40 kg / 88 lbs x 14 or 15 reps
The workout was brutal af.Loved how short but to the point it was.Cannot wait to get the dumbbells and have a bit more variety.Till then I’ll use some probably less optimal variations, like pin presses
Extreme stretching, especially hanging from the pullup bar, can get incredibly painful.First seconds felt like a joke, but after around 30 seconds my lats felt like they were gone rip off of my body (in a good way)
Best peanuts ever.Can go through a bag in minutes.Best thing is they were the cheapest by far, and have around 40 grams of protein per bag
BICEPS, FOREARMS, CALVES, HAMS AND QUADS
Fat grip barbell curls (aiming for 30 total reps)
Those are way more comfortable on my wrists
20 kg x 8, 8
25 kg / 55 lbs x 16 + 4 + 3 for a total of 23 reps.Slow negatives.Not easy
Extreme stretch
Reverse plate curls (aiming for 30 reps)
1.25 kg x 15 or so 2.5 kg x 10
5 kg / 11 lbs x 27 + 10 + 10 Underestimated the weight I should use by a mile and a half
Extreme stretch
Dc calf raises
20 kg / 44 lbs x 12 Those are done with a 5 second negative and a 15 second hold on the stretch.Hard af
Rdl, front of feet elevated
20 kg x 8 40 kg x 6 60 kg x 4
80 kg / 176 lbs x 12, 6 Super slow negative, keeping my ass as high as possible
Extreme stretch
High bar squats
20 kg x 8 40 kg x 5 60 kg x 3
80 kg / 176 lbs x 5
60 kg / 132 lbs x 11 gonna get that up to 20.Again, everything slow af
No extreme stretching here
CHEST, SHOULDERS, TRICEPS, BACK
Incline pin press (1) (pins at 10th hole) (aiming for 15 total reps)
20 kg x 10 30 kg x 8 40 kg x 6 50 kg x 3 60 kg x 1
65 kg / 143 lbs x 10 + 1 + 1 Awful rest pause exercise.Cannot wait to get my dumbbells and replace it
Extreme stretching, on an incline this time, to avoid any rotator cuff pain
Standing press behind the head (aiming for 20 total reps)
20 kg x 10 25 kg x 7 30 kg x 3
35 kg / 77 lbs x 17 + 3 + 2 way better than I expected
Extreme stretching
Reverse grip bench press (aiming for 20 total reps)
20 kg x ? 40 kg x 6 50 kg x 3
52.5 kg / 115.5 lbs x 12 + 4 + 4 Could only go so hard without a spotter.Kinda weird exercise, didn’t feel bad though
Extreme stretching
Rack chins (aiming for 15-20 total reps)
Bw x 3 x 2
Bw x 8 + 3 + 3
Extreme tricep stretch
Barbell row
20 kg x 10 60 kg x 5
80 kg / 176 lbs x 6
70 kg / 154 lbs x 7
Time for some chicken thighs
My everything hurts 
Trying to get my eating in line, so looking for some feedback
Basically the idea is eating foods that I enjoy, getting enough protein and calories in, and not going bankrupt
A straple I thought of following is:
1.500 grams of chicken breast.Tasty, cheap and easy to calculate
2.150 grams of rice and 150 grams of legumes
3.150 grams of nuts.Again, cheap and tasty
4.2 scoops of protein
This all comes to 2.600 calories, without calculating some olive oil I’ll use on chicken, and 240 grams of protein (If you’re going to count the 40 or so coming from legumes)
Here and there, for variety, chicken can be sustituted with any other meat and rice with bread (meat toasts basically)
How does that look?