Donnerschweer: Lifting, MTBing and rehabing

Training Training Logs
1282

Friday or fucktarday

Week 3 day 4

Squat 10x65, 8x80, 8x95, 2x6x105lb

Bench 10x45, 10x70, 5x85, 3x100, 1x107.5, 3x2x100lb

Row 12x30, 3x10x40lb db
Leg curl 12x30, 3x10x50lb

Hip abductor 3x15x50lb

Hang clean and push press 3x3x65lb

3 Likes
1283

Monday week4 day 1

Squat 10x45, 6x75, 6x95, 4x110, 2x120, 1x125, 2x4x110lb

Pin bench 10x45, 8x70, 8x85, 3x8x87.5lb

RDL 8x95 8x115, 2x8x125lb
Leg press 3x5x210lb

T bar row 8x50, 4x8x60lb
Latersl raise 4x15x10lb sb
Leg raise 4x10

I feel weak in my hip coming out of the hole.
Let see if some leg press may help

3 Likes
1284

Tuesday week 4 day 2

Bench 10x45, 10x65, 8x75, 8x85, 8x92.5lb

Box squat 10x45, 8x75, 8x95, 3x8x115lb
I used a lower box then last week

Neutral pull down 8x135, 4x8x170lb
Skull crusher 8x15, 3x8x20lb db

Ez bar curl 8x25, 4x8x35lb
Face pull 3x15x90lb
I used a different set up for the face pull

I feel flat, tiredā€¦ Need more sleep.

4 Likes
1285

Wednesday week 4 day 3

I have to be off tomorrow so today it os and I feel pretty good.

Deadlift 10x115, 8x145, 6x165, 3x185, 1x200lb

Pause deadlift 2x8x150lb

OHP 8x45, 8x50, 2x8x52.5, 8x55lb

Band pull apart 5x20
Pullover 15x25, 3x15x35lb

Hammer curl 10x20, 4x8x25lb db
Calf raise 12x250, 3x12x270lb

4 Likes
1286

Skiped training, rode my horse, played with an other and got a shinny new gym toy. Mostly for the bf.

20221007_200436
20221007_2004361920Ɨ2560 303 KB

4 Likes
1287

Saturday week4 day4

Squat 10x45, 10x70, 8x90, 6x105, 2x6x110lb

Bench 10x45, 10x70, 5x85, 3x100, 1x115, 3x2x105lb

Chest supported row 10x30, 2x10x40lb db

Leg curl 12x30, 12x50, 2x12x60lb
SA landmine OHP 3x6x25lb

Standing hip abduction 3x12x30lb

The new cable pulley machine is much better then the bowflex

2 Likes
1288

Congrats on the cable machine, it looks great!

1289

Monday Thanksgiving :canada:
Week5 day1
Semi de load week

Squat 10x45, 10x65, 8x75, 8x85, 2x5x90lb

Close grip bench 10x45, 10x65, 8x75, 2x8x80lb

RDL 10x95, 8x115, 2x8x125lb

T bar row 8x50, 3x8x60lb

Lateral raise 3x15x10lb db

Hanging leg raise 3x10

3 Likes
1290

Tuesday week 5 day 2

Bench 10x45, 10x65, 8x75, 6x80, 2x6x85lb

Pin squat 10x45, 8x75, 8x90, 2x6x105lb

Skull crusher 10x15, 3x8x20lb
Ez curl 8x25, 3x6x35lb added

Neutral pull down 8x100, 3x8x170lb

Face pull 3x15x90lb

4 Likes
1291

Wednesday week5 day3

Deadlift 10x95, 10x135, 8x155, 6x170, 3x180lb

Pause deadlift 2x4x140lb

OHP 10x45, 10x50, 8x52.5, 2x8x55lb

Band pull apart 4x20
Cable pullover 15x60, 2x15x70, 15x60lb

Hammet curl 8x20, 3x8x25lb db
Calf raise 12x250, 3x12x270lb

2 Likes
1292

Friday week 5 day 4

Squat 10x45, 10x75, 8x80, 6x95, 2x6x100lb

Bench 10x45, 10x65, 8x80, 5x90, 3x3x97.5lb

Row 10x30, 3x10x40lb db

Leg curl 10x80, 10x90, 10x80, 10x60lb

Hip abduction 3x12x20lb

SA landmine OHP 3x6x25lb

Power clean 3x5x75lb

I went for my hair cut. Apparently my face lost weight. Next step should be boobsā€¦

4 Likes
1293

Monday week 6 day 1

Squat 10x45, 10x70, 5x100, 3x115, 1x125, 3x3x115lb

Pin bench 10x45, 8x65, 8x80, 2x8x92.5lb

RDL 10x95, 8x115, 2x8x125lb
T bar row 10x45, 3x8x65lb

Lat raise 3x15x10lb db
Leg raise 2x10

The squat are syarting to feel easier.

3 Likes
1294

Tuesday week 6 day 2

Bench 10x45, 10x65, 8x75, 6x85, 3x5x90lb

Box squat 8x75, 8x95, 8x115, 8x135, 8x145lb

Neutral lat pulldown 8x120, 2x8x180, 8x190lb
Skull crusher 8x15, 2x8x20lb db

Ez bar curl 8x25, 4x7x35lb added
Face pull 2x15x90lb

3 Likes
1295

Progress pictures
I had way too many people comment on how my face as thinned out. My waist is not showing. I really donā€™t see much change. I know I am stronger then in the spring.

20221018_091454
20221018_0914541920Ɨ2560 310 KB

20221018_091422
20221018_0914223456Ɨ4608 784 KB

20221018_091400
20221018_0914003456Ɨ4608 620 KB

20221018_091302
20221018_0913023456Ɨ4608 777 KB

20221018_091252
20221018_0912523456Ɨ4608 700 KB

3 Likes
1296

Wednesday week 6 day 3

Deadlift 10x95, 10x135, 6x165, 3x185, 2x200lb

Touch and go deadlift 2x8x155lb

OHP 8x45, 8x50, 8x52.5, 2x8x55lb

Pull apart 4x20
Cable pullover 15x50, 2x15x60lb

Hammer curl 10x20, 3x9x25lb
Cald raise 12x250, 2x12x270lb

4 Likes
1297

Friday week 6 day 4

Squat 10x45, 10x65, 6x85, 4x100, 3x4x110lb

Bench 10x45, 10x65, 5x85, 3x100, 3x2x105lb

SA row 10x30, 2x10x40lb

Leg curl 12x50, 2x12x60lb

Hip abduction 2x15x20lb

Landmine OHP 8x50, 2x5x60lb

2 Likes
1298

Sunday week 7 day 1

Squat 10x75, 8x95, 5x110, 3x120, 1x130, 2x3x120lb

Close grip bench 10x45, 10x65, 8x75, 2x8x85lb

RDL 10x95, 10x115, 8x135lb
T bar row 10x45, 3x8x65lb

Lat raise 3x15x10lb sb
Leg raise 3x10

2 Likes
1299

Monday week 7 day 2

Bench 10x45, 10x65, 8x75, 6x85, 2x5x95lb

Pin squat 10x45, 8x75, 8x95, 2x8x115lb

Neutral pull down 8x150, 3x8x190lb
Skull crusher 8x15, 2x8x20lb db

Ez curl 8x25, 3x8x35lb
Face pull 2x15x90lb

4 Likes
1300

Wednesday week 7 day 3

Deadlift 10x95, 10x145, 8x165, 5x185, 3x195

Pause deadlift 2x4x150lb

OHP 10x45, 8x50, 8x52.5, 8x55, 6x60lb

Band pull apart 4x20
Cable pull over 15x50, 2x60lb

Hammer curl 10x20, 3x10x25lb db
Calf raise 12x250, 15x270

5 Likes
1301

Thursday week 7 day 4

Squat 10x75, 8x90, 6x100, 3x110, 2x1x115lb

Bench 10x75, 8x85, 5x95, 3x105, 1x115, 3x1x110lb

SA row 12x30, 2x12x40lb
Leg curl 12x50, 2x12x60lb

Hip abductor 2x20x20lb

Clean 5x45, 2x5x75lb
C & J 5x1x75lb

Today I finally got allergy tested. I have to get the blood test done because it look positive for kiwi, dust mite and grass pollen but the histamine control had no reaction at all.

I donā€™t mind being different. But this is strange.

5 Likes