18/04/24 - Pull Pump
A/ Seated Row
4 x 10 with 75 kgs
B/ Dante Row
4 x 8 with 55 kgs
C/Pullover
4 x 8 with 34 kgs
D/ Facepull
4 x 10
E/ Pinwheel Curl
4 x 8 with 12-16 kgs
F/ Biceps 21
2 x 21
Completely forgot the abs lol…
Thus felt a bit too long. I’ll probably diminish the volume to 3 sets
19/04 - Push Pump
A/ Decline DB Bench
4 x 8 with 42 kgs
Not that heavy but I was feeling it in my shoulder, and losing shoulder stability… Next week I’ll go lighter. It’s okay if I don’t reach muscular failure, I don’t mind. My health is preferable
B/ DB Fly Slow Eccentric + Push Ups
3 x 10 with 14 kgs + 15
C/ Lateral Raise + DB Press
3 x 15 + 10 with 12 and 20 kgs
Not very heavy, but was enough for very good medial delts burn and delts in general
D/ Cable Pushdown
4 x 10
E/ OVH Cable Pushdown
2 x 10 + 5 partials
Short and sweet, I was in a hurry
I want to start the new program. I’m a kid. Surely I won’t look that much worse with this kind of training. But perhaps it’s too early, as my shoulder is not fully healed yet. But it’s been almost five months.
22/04 - Pull Heavy
A/ One-arm Barbell Row
4 x 10 with 4 plates
Was tough as nails
B/ Reverse Stance Supinated Pulldowns
3 x 8 with 60 kgs
Nice feeling in my upper back around the spine
C/ Pullover
3 x 10 with 38 kgs
D/ Scrape the rack Pulls
5 x 5 with 140 kgs
Yeah… I’m sore as hell now
E/ Hyperextensions
2 x 20 with 10 kgs
My back was on fire
F/ Cable Crunch
4 x 12
G/ EZ Bar Curl
4 x 8 with 35 kilos
H/ Incline Hammer Curls
4 x 8 with 14 kgs
Okay, I’ve had spasm in my left chest for three days. It contracts on its own. Inner and upper side. It’s not painful but I can feel it. What the hell is this?
A/ Slight Incline DB Bench
2 x 10 at 40 kgs, 1 x 10 at 38 kgs, 1 x 8
Damn, I should have checked the log! Worst thing is that I thought about checking it before doing it. The gym was crowded and all… I felt tired, because the dumbbells were heavy as fuck.
B/ Incline Bench
8 at 60, 70, 80.
It was not THAT hard
C/ Dips
2 x 15
It hurts way less than last time
D/ Machine Fly double contraction
3 x 8 with 20 kgs
Felt amazing in my chest
E/ Rear Delt Fly
4 x 15-20 with 7 kgs
F/ Incline Skullcrushers
4 x 12 with 35 kgs
My chest is still pumping that’s weird. Maybe a lack of magnesium?
I lost my bottle at the gym yesterday apparently… And twice last week I forgot my towel and bottle. Do I have a brain?
Ugh, chest looks good though. I still have to do better diet-wise…
20/05/24 Back to it, this time on a somewhat original program based on Westside Olifting stuff so weird fun things happening. Not my best because the day before I must confess I succumbed to the sirens of summer and went to a very long and alcool-flooded pool party.
A/ 1RM Power Clean
1 x 110
B/ 1RM Deadlift
1 x 215
C/ Barbell Split Squat
4 x 8 with 40 kgs
D/ Nordic Curls
3 x 6
E/ Seated Row
4 x 8 with 80 kgs
It’s been 2 and a half year with proper olifting (put my shoes on this time). I honestly could have put on 10 kgs more on the clean so i’m very happy, but even at 110 it’s a PR. 105 I was too upright and leaning back. Let’s get back to it slowly. The program calls for a full clean but let me get back some confidence first lol
Was supposed to be reverse-band stuff, which I did but honestly the bands were very light (10-15kgs help at the bottom at most) and I was on a slight deficit because of the platform, but there’s no way I can do reverse band stuff elsewhere. I’ll buy some heavier bands
I probably could have gone heavier on the deadlift as well but that’s good enough for today.
Same for the split squat but it was still a veeery good stimulus and today my glutes are sore as hell. I’m trying to not rush things and go to RPE 10 instantly. Let myself train at lower intensity and progress on several weeks with perfect form. Same for the row
Also, very proud that me and my friend went and did our session despite the fatigue.
Here are some vids
21/05/24 - Cardio
1’ Bike
1’ KB Swing 24 kgs
1’ Rower
1’ Step-ups
1’ Rest
4 rounds
Yeah, very easy intro back to cardio. I mean, not easy, but short. I was even more tired that yesterday. I’ll gradually increase the workloads over the weeks
22/05/24 - Max Effort Upper
A/ Snatch Grip Push Press
1 x 90kgs
B/ Banded Snatch Grip High Pull
5 x 5 with 60 + band
C1/ Incline DB Bench
4 x 12 with 34 kgs
C2/ Barbell Row
4 x 12 with 80 kgs
D1/ DB Rollback
4 x 8 with 18 kgs
D2/ Cable Crunch
4 x 10-15
The push rpess was tough… left shoulder still a bit painful. The top set cas quite wobbly, I really need to improve my shoulder stability, which I’ll work on next week.
Snatch high pulls were so touuuuuuugh! My traps are smoked today.
These two were very tough in my state of fatigue. The rest was fine, I stayed on the conservative, lighter side, which felt good.
By the fourth set it was burning enough!
Today was supposed to do very light cardio (recovery) but I was too toast so I only walked (went to boxing yesterday evening after the session and skipped dinner…)
So, my knee popped…
Friday’s session felt great, banded clean weren’t such as bad as I thought. I think they can be a great teaching tool. You HAVE to use 100% intent, all your muscles, full extension. I was only planning on doing them for 3 weeks then the following speed week simply do regular o-lifting work.
But yeah, banded snatch yesterday. Very tough on the shoulders! Completed my second rep, only 40 kilos + these light purple bands and KRACK, here goes my knee.
Today it’s painful, I have a limp, and trouble bending it… Stairs are once again my bane…
So here it is, I am definitely too battered up for this. I wanted to do a last season of Crossfit things but nope. I could feel my knee was tired this week.
So I’m gonna do tests, and stick to bodybuilding/strength. No more running, olifting, jumping… EVER.
At least I was over 40 when I can to this decision LOL. Sorry to hear about your knee mate, but fk running who needs it anyway.
I always joke that my treadmill is like a bad boyfriend. I keep going back, even though I know he’s going to hurt me.
So I’ll be 35 in around 6 months. It’s time to get in shape.
Well I’m shape, I mean in excessively good shape (shredded).
I did some logging on instagram and was liking so I guess my mind was ready for it. Time for some acountability.
Knee has been good for like a month. It’s a very weird and pelasant feeling! I could feel it getting better over the weeks, and a month ago i started introducing backwards walks, and remigiously doing calves and tibialis work, and POOF a week later, pain was gone!
Left shoulder sitll bugging me, MRI showed it’s early arthrosis, infra and supra-spinatus tendonitis (I believe one with a little tear, the other one with misaligned fibers).
I haven’t done much for it since I already train 6-7 times per week. I’ll start a proper rehab in three weeks when my main work is more digest.
Anyway, this year has been a year of high volume. Upper chest greatly improved.
12/10/24
Steps : 15489
Calories : haven’t counted but I’m satisfied, it was light. Starting tomorrow.
LEG HELL
A/ Lying Leg Curl
4 x 10 with 37,5 kilos
then 10 + 8 (drop) + 5 partials + 30s iso-hold
B/ Leg Press
2 x 15 with 110 kg (piston style, feet touching)
2 x 15 with 120 (wider, slow eccentric)
1 x 26 with 120 (using pauses obviously)
This was tough as nails, and my quads were destroyed after that, almost cramping. Which is pleasing since I’m butt dominant and this horizontal press isn’t the best.
C/ Squat
3 x 20 with 80 kgs
Needless to say this was pure torture, even with this low weight. My ass was literally on fire, I was limping, and I waited for 7 minutes between set 2 and 3
D/ Leg Extension
2 x 10 with 60 kg (5 secs pause at contraction)
The burn was delicious
E/ RDL
3 x 10 with 100 kilos
I probably could have gone heavier but really trying to focus at my hammies, butt far back, they were screaming
Right now I feel as if a bus hit me. Good session
Here’s a pic from a month ago (using what’s already on my computer for I am a lazy ass)
Perfect timing to join this years transformation, get onboard
Oh yess! What’s the name of the thread/ in which category is it?
12/11/24 - Back Pump
Steps : 15049
Calories : 2635
A/ One-arm Pulldown with Iso
4 x 8 with 35, 40, 40, 35 kilos
B/ Arnold Paused Cable Row
2 x 12 with 70 kgs
1 x 10 with 70 kgs
1 x 11 with 65 kgs
C/ Wide-Grip Pull-up
11, 10, 11
D/ KB Row
4 x 10 with 24 kgs
E/ Banded Good Morning
3 x 20
F/ Rope Crunch
5 x 10 with 35 kgs
Really went balls to the wall with the first two exercises. I don’t really like going too hard on the one-arm pulldown as I feel it’s an exercise we can slightly cheat it without even realizing it.
The steps in the coooold night are annoying.
Not @simo74, but here’s the T-ransformation Challenge for 2025:
Thanks mate!!
12/12/24 - Shoulders and Biceps
A/ Reverse Fly
3 x 30 with 25 kgs
B/ Lateral Raise
20 x 10 kgs
2 x 12 x 14 kgs
8 + 6 assisted reps with 16 kgs
C/ DB Front Raise
4 x 10 with 8 kgs
D/ EZ Bar Curl
4 x 8 with 35 kgs and some assisted reps
E/ DB Preacher Curl
4 x 8 with 14 kgs
F/ Cable Crunch
4 x failure with 35 kgs
Easy session this noon, but why am I so tired now? I woke up early and thought I would be so productive but nope. Some thing I did would be so fast took me hours, and I am tired af.
I’ll go back to the gym tonight hang out with friends, do some calves, rotator cuff and walk. I don’t know, I don’t feel like staying on the computer tonight (it’s already what I do h24 except for my walks)
The apps and phones are devouring my brain right now, always wanting to check notifications. This is not a good thing
You’re always so lean and then you’ll talk about real life stuff like eating fast food and drinking. I hate you!
You’re so kind! But honestly I’ve pretty much stopped drinking for at least two months apart from a beer here and there, and I’ve been quite consistent on my kcals and steps… (obviously some cheats here and there but really nothing crazy) But damn I’m so hungry right now
