Demigod before 35 (Aldebaran)

Training Training Logs
2644

Day - Legs 4

A1/ Snatch Grip RDL tempo 3110
3 x 8-10 with 100 kgs

A2/ Walking Lunges slow tempo
3 x 20 with 20 kgs DBs

B1/ Hip Thrust tempo 2012
3 x 10 with 100 kgs

B2/ Goblet Squat 1/2 reps tempo 3110
3 x 8-10 with 30 kgs

C/ Every 5 mins for 4 sets
Farmer’s walk 45s
15 cal Assault Bike
12 Supine Leg raise
9 Box Jump

I didn’t want to kill myself with the weight but it was still a challenging workout and my muscles were burning like hell… Then I did the cross-training with the students because they were an odd number :smiling_imp: soooo more work and cardio

I didn’t post because afterwards I went straight to have a nice weekend in Hyères.

I still need to lose some weight hehe, really!

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8 Likes
2645

Day 1 - Squat and Pull

A1/ Reverse Front Lunge
3 x 10 per leg with 50 kgs

A2/ Pull-up tempo 2011
3 x 10

B1/ KB Squat tempo 2111
3 x 8 with 28 kgs kbs

B2/ Seal Row tempo 3011
3 x 10 with 22 kgs dbs

C/ AMRAP 7’
5 Lunges per leg
7 Box Jump
9 Inverted Row

D/ AMRAP 7’
5 Burpees
7 V-Up
9 Air Squat

I can’t express how much this session SUCKS.

it looks so easy and the weights are so light. But it is Truly HORRIBLE. Out of breath the whole time.

The dual kb squat with the kbs hold the proper way was so tough on the upper back and shoulders

I don’t wish this session on my worst enemy lol

Is it enough weight to ensure growth? I don’t know, but I know it’s really hard

3 Likes
2646

Hi T-nation fam, yesterday my GF’s mom passed away. It’s real tough. I am super tired and foggy. I still trained today and I did “the pleasure session” with a friend

A/ Slight Decline DB Bench
1 x 10 + 6 with 42 and 30 kgs

B/ Incline Close Grip Bench
1 x 6 with 60k
1 x 6 with 70k
1 x 6 with 74k

C/ Dips (bottom 2/3, slow tempo)
2 x 12

D/ Front Decline Fly
2 x 12 with 10k

E/ Rear Delt Raise
3 x 25 with 5k

F/ Lateral Raise
3 x 25 with 8k

G/ Plate Front Raise
3 x 25 with 10k

H/ Pull/up Machine Triceps Extension
2 x 12 with 45k

I/ Tate Press
2 x 12 with 12k

Good session and pump but not as enjoyable as it already was. Mind not into it.

The 3 x 25 sets with 1 minute of rest is still amazing

This time the pull-up extension and Tate press didn’t feel great on our elbows

5 Likes
2647

So sorry for your loss :sob:

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2648

My condolences.

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2649

My condolences to you both

1 Like
2650

Thanks to all of you. Training hasn’t been consistent this week as such.

I did a little bit of cardio today. 10 mins bike, 10 mins rowing, then tried to run, but it was still a bit painful in my left knee and the knee kept progressing so I stopped. Ugh that’s disappointing.

I went to the physio on friday but it was just wasted time. It told me that it was most likely because of my early arthrosis. then made me… honestly… terrible things

One hour of:

1/4 ROM leg press
1/4 ROM leg extension
30min of cold

That’s it. The leg extension didn’t feel great honestly. I told him about what I had done (avoiding knee flexion) and that it had not solved anything, but that I’ve been focusing on seeking, slowly, the deep ROM for a couple weeks and feeling better but he didn’t like that.

Anyway, won’t be running until I see the rheumatologist.

Yesterday as part of my garage gym team I went as a coach to support 2 athletes in a powerlifting meet. It was a super cool experience!

Also, i’ve been offered to… write for an american website! A concurrent of T-nation. In any case I’m stoked AH and hope it will be fruitful

5 Likes
2651

Just a little pull day today. Gonna be doing PPL for 3 weeks before going on vacation. Let’s have a nice summer body hehe

A/ Low Cable Row
1 x 10 + 6 drop with 90 and 65 kgs

B/ Meadows Row
1 x 12 with 30 kgs
1 x 8 with 40 kgs

C/ Pull-ups
1 x 15
2 x 12

D/ Rope Pull-over
2 x 3 full reps + 3 partials to failure with 40 kgs

E/ V-ups
2 x max

F/ Hammer Curl
1 x 15 with 12 kgs
1 x 12 with 14 kgs

G/ Hercules Curl, slow tempo
2 x 15 with 20 kgs

Always a pleasure. My lats were completely pump with just the first working set hehe

5 Likes
2652

Today was the funeral. Needless to say I wasn’t productive today afterwards. Still went for a quick Push workout and did my 12 000 steps. Doing the work for these 3 weeks. Really wanted to break and eat a pizza today, but I didn’t.

A/ Chest Press with Bands
1 x 10 + double drop set with 90kgs

B/ Incline Bench Press
1 x 7 with 60
1 x 7 with 70
1 x 7 with 75

C/ Dips, slow tempo, Lower 2/3
3 x 12

D/ Incline DB Flyes 1.5 reps
2 x max (didn’t count) with 12 kgs

E/ Rear Delt Raise
2 x 15 with 8 kgs

F/ Lateral Raise + Press
3 x 10 + 10 with 12 kgs

G/ Rope Pushdown
2 x 12 with 45 kgs

H/ DB Paused Floor Extension
2 x max? with 12 kgs

The best session. The pump is always crazy. Trained hard but didn’t killed myself. I like this intensity I think.

I think that tomorrow for legs I might go a little easier for most exercises

Tired, I think I’ll just watch a movie and sleep (Pirates of the Caribbean maybe all these trials videos have had their effect lol)

A bit under my 2600 cals today

6 Likes
2653

I have some catch up to di, week hasn’t been easy. GF is depressed and distant. Her mom meant a lot to her, and she says she doesn’t feel anything amymore about anything. So ibviously this is very hard for me as well. Not much sleep.

Wednesday - Legs

A. Standing Leg Curl
5 sets of varying weight and reps

B. Squat
1 x 8 with 90 kgs
3 x 10 with 80 kgs

C. Reverse-Band Hack Squat
1 x 10 with 140 kgs
1 x 10 + double rest pause with 140 kgs

D. DB RDL
3 x 10 with 40 kgs

E. Standing Calves
3 x 12 with 45 kgs

A short, light session. But this coming back to a “regular leg day” felt very tough. I was weak (lower back was certainly deconditioned from squats). Stretching between sets to try to improve my mobility. My left knee quad tendon still lacks lots of flexion. Stretching it hard is painful, like it has for years, and afterwards my knee was itching and weird for 5 mins

I’m going to ease up into leg training

Thursday
A quick pump back session of 40 mins + 20 mins of cardio. GF was there doing legs

Friday with the mates we ate a 1,3 kilos black angus rib steak + homemade cordons bleus :heart_eyes:

Yesterday
A quick push day with the gf, and today will most likely do legs

I have been taking a break from social media for 3 weeks. I’m resuming posting and everything tomorrow. Crossing my fingers for the article I wrote, hoping for a collab. Then in two weeks i’ll be in Greece for a week.

Afterwards we’ll see. Got some new clients which is nice, but I still need more money right now hehe.

I want to do videos on Youtube as well. I love writing but after all I did act for 7 years and it’s the future. Gotta do what’s bringing the more bread.

As such, dieting and walking as hard as my morale allows me

5 Likes
2654

Time flyes and I’m late.

Monday 30/05 - Pull

A. Smith-Machine Row
1 x 8 + 6 + 8 drop set with 90-70-50 kilos

B. Pull-up
3 x max (12-14)

C. Meadows Row
1 x 12 with 30 kgs
1 x 8 with 40 kgs

D/ Barbell Shrugs with Hold
3 x 10 with 100 kgs

E/ Incline Bench Crunch slow tempo
3 x max

F/ Curl 21s
2 x 21 with 30 kgs

G/ Incline Curls
2 x 10-12 with 10 kgs

Not the hardest session ever. Back work was quite easy, I’m not complaining. Smith rows, barbell rows, I never feel these greatly. Meadows Rows are still amazing.

Biceps work was great though! From the first set I instantly felt greatly my biceps as well as for all subsequent sets

Tuesday - 31/05 - Push

A/ Slight Incline DB Bench
1 x 10 with 36 kgs
1 x 9 + 6 (drop) with 36 and 26 kgs

B/ Incline Bench 2 x 8 with 70 kgs

C/ Pronated DB Flyes
2 x 12 with 12 kgs

D/ DB Flys
2 x 15 + 10s iso-hold with 12 kgs

E/ Cable Rear Delt
2 x 15 with 10 kgs

F/ Arnold Press
2 x 8 with 22kgs

G/ Triceps Pullover and Press
2 x 10 with 35kgs

Not the hardest session ever but good feeling. My chest, and upper pecs were nicely pumped.
I still suck with DB, and I never really feel stable with incline work: I feel my torso move furing db, and with the barbell my back almost cramp as it’s stabilizing my whole body.

Triceps BB pullover and press are really fantastic.

2 Likes
2655

01/06 - Legs

A/ Leg Curl
3 x 10 with 40 kgs
1 x 10 + double drop with 40, 30, 20 kgs

B/ Squat tempo 31X0
5 x 6 with 80 kgs

C/ BSS of Death

D/ Leg Extension 2 x 10 + 6 partials with 70 kgs

E/ Standing Calves
2 x 12 tempo 2012
2 x 12 tempo 2210

This looked easy. I was feeling weak on the hamstring today. I have used more weight not long ago. But heh I should give myself some slack with leg training.

Squat still light.

But the BSS oh man oh man… it completely destroyed me and my partner. This single, hellish set. We were SPENT afterwards.

Supposed to slow RDL then but there simply was no point. I did 3 warming up reps and I could feel my glutes and hams just so done. There was point in destroying them further so I did some extensions.

Here’s a physique update, I’ve lost 6 kilos, I have a bit more work to do now (87 kgs and some change)

6 Likes
2656

02/06 - Pull Pump

A/ Cable Low Row
4 x 10 with 75 kgs

B/ Single Arm Lats Pulldown
3 x 10 with 45 kgs

C/ Face-Pull
4 x 10 with 40 kgs

D/ Pullover
3 x 10 with 30 kgs

E/ Pinwheel Curl
2 x 15 with 12 kgs
1 x whatever I could muster

F/ Seated DB Curl
2 x whatever I had not much juice to squeeze left

G/ Cable Curnch
3 x 15 with 60 kgs

1 minute rest on everything. Quick like 45 minutes and I kept it light. Not motivated right now but I’m still doing the work.

Issues with the girl, and money issues for more than a year are stressing the S out of me.

5 Likes
2658

Great work in here!

If the issues wit your girl are related to money, pls get it resolved ASAP (assuming you want to stay with her)

Any small crack now can and likely will blow up later. This happened to my parents and money issues are one of the major causes of divorce in the US at least

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2659

If the girl thinks less of you for not spending your money on her every whim, send her to the streets. This is not a sustainable relationship at ALL.

You’re a great guy, in great shape, and crazy smart. If you aren’t rich, then that’s the only difference between you and Batman. If a girl gets pissy about you not spending all your money on her - then let her get pissy at someone else for not spending all their money on her. She can go find a 40 y/o fat guy covered in body hair with a boat and see how happy she is then IMO. Apoligies if this comes off crass.

4 Likes
2660

Thank you both for the kind words.

We in fact broke up this morning. Since her mother passed, everything changed. She was distant, lost, prone too mood swing. She didn’t really know what she wanted and we barely saw each other. We did finally a couple of days ago and it was nice but it was not sustainable. I tried to do whatever I can. But she wants to be alone and with her family. She hasn’t returned to work.

It hurts but at the same time I don’t think we could have really made it work. Not right now anyway.

No I’m not very rich now by any means, but it takes time here as a coach. It’s growing, so that’s good. It just need work and patience. I’m committed and motivated and have still more plans.

Oh and also I will most likely become a contributor on another platform that has muscle in the name. And this is super exciting. Writing about sports is like my dream job ahahah.

So there’s that.

Also I am going to have another surgery, this time in my right hand… I have a fibrous mass that formed into my palm and I have to get rid of it before it bugs the tendons and make my fingers unusable.

Another trial that I shall overcome…

I don’t really believe in God or karma or something, but I usually feel that when something “bad” happens, something good does as well. And vice-versa.

8 Likes
2661

I had an English (basically literature class in the US) teacher that stated this phenomenon is the paradoxical nature of existence. Makes a lot of sense when one starts looking for it.

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2662

Long weekend here, I must confess there was a festival scheduled so I went out and I got drunk thrice. The call of the Void perhaps.

But you know, drinking didn’t bring me joy or pain, nor change my mood, even when I drank a lot. No point in it. Especially when monday I was reduced to a vegetable. I really didn’t miss that. I don’t even want to anymore.

Yesterday, chest day, no partner. Tough at first then I went psycho mode with my music. Great chest sensations even though I felt weak, and great pump.

A/ Slight Incline DB Press
1 x 10 with 36 kgs
3 x 10 with 34 kgs

B/ Bench Press
1 x 8 with 80 kgs
1 x 6, 1 x 7 with 90 kgs

C/ Push-ups
4 x max 45s rest

D/ Cable Flys 1.5 reps
3 x 8 with 25 kgs

E/ Reverse Flys Machine
4 x 20 with 20 kgs

F/ High-Incline Smith Press
3 x 6 with 70 kgs

G/ Rope PushDown
4 x 10

H/ Incline Skullcrusher
3 x 12 with 30 kgs

Bench felt technically solid though. Incline stuff I always feel a bit unstable, and that day I was also feeling it in my rear delts (need to work on my stability)

3 Likes
2663

Legs

A/ Lying Leg Curl
2 x 10 with 40 kgs
2 x 10 + 5 partials with 35 kgs

B/ Squat Tempo 31X0
5 x 6 with 90 kgs

C/ Leg Press
3 x 10 pyramiding the weight

D/ DB RDL Slow Tempo
3 x 10 with 50 kgs

E/ Calves
3 x 10 with 2s at top
2 x 10 with 2s stretch

I embraced the suck on that one. Tough. I put on my knee slevves, which I had not done in a long time. They were hard to put one at the calf level.

Maybe it’s because of the sleeves or something but today the leg curl was painful for my left knee. It never happened before in my life. Perhaps I’ll have to do that lift later, or standing.

The squats were light but deeper than I ever did, and form remained consistent. It sucked but I was happy.

The press were the deepest I ever did, almost Jujimufu level

All in all it was tough but I’m happy I went through. Today no knee pain

5 Likes
2664

calf gainz for the win