Thank you mate, it means a lot coming from you savage descendant of Ragnar !
2 Likes
Thank you, still a lot of work to catch your leaness !
1 Like
24/03/21 : FB B - W2
5min Elliptical
A1. Barbell Shrug / 10,10,10@60kg 
A2. Crunch / 12,10,10
B1. Front Squat
8,8@30kg
6@50kg
6@60kg
8@70kg + 20s
C1. Incline Bench Press
8,8@30kg
6@50kg
6@60kg
8@70kg + 25s
D1. RDL
8@30kg
8@50kg
6@70kg
8@90kg + 25s
E1. Incline DB curl
10@6kg
8@10kg
9@13kg + 25s
F1. Lying leg curl / 8,8,8@25kg
F2. DB RDL / 8,8,8@22kg
1 Like
26/03/21 : FB C - W2
5min Elliptical
A1. DB rear delt / 12,12,@6kg 
A2. Leg raise / 10,10,10
B1. Back Squat
10@30kg
8@50kg
6@70kg
10+4@90kg
C1. Bench Press
10@30kg
8@50kg
5,5@70kg
9+3@80kg
D1. Trap bar rack pull
10@55kg
8@75kg
6@95kg
3@115kg
6+3@125kg
E1. EZ Curl
10@20kg
8@30kg
4@35kg
8+4@40kg
F1. DB incline Bench (with band) / 10,10,10@18kg
F2. Underhand Pulldown / 8,8,8@50kg
2 Likes
Lots of good work, nice! Why the leg extensions before the squats? You donāt have enough weights?
Itās leg raise not leg extension, all of my three sessions start with āupper backā and abs.
1 Like
Oh damn I have serious brain fog, my bad
Yeah I started doing a bit of core work before my main lifts as well, to better recruit them and to actually train them sometime ahahah
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If I donāt do them first, i donāt do them at all 
2 Likes
Good man, Iāve started hitting my core hard
Hollow holds and ab rollouts.
I want fuxking abs man
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I tried an anabolic breakfast Ć la @T3hPwnisher and I have to say itās pretty good !
6 slices of bacon
3 slices of cheese
3 eggs
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I definitely prefer your approach to it, haha. Good stuff dude!
1 Like
29/03/21 : FB A - W3
5min Elliptical
A1. Facepull / 10,10,10,10@20kg
A2. Ab roller wheel / 10,10,10,10
B1. Zercher Squat
10@30kg
6@50kg
3@70kg
6@75kg, 6@75kg + 20sec
C1. Close Grip Bench Press
10@30kg
8@50kg
4@70kg
1@80kg
6@85kg, 6@85kg + 25sec
D1. Barbell Row
10@30kg
8@50kg
3@70kg
6@75kg, 6@75kg + 25sec
E1. Hammer Cable Curl
10@10kg
8@20kg
8@22kg, 7@22kg + 30sec
F1. DB Lateral Raise / 10,10,10,9@8kg
F2. Cable Upright Row / 10,10,10,9@20kg
1 Like
31/03/21 : FB B - W3
5min Elliptical
A1. Trap Bar Shrug / 10,10,9@65kg
A2. Crunch / 12,12,10
B1. Front Squat
8@30kg
6@50kg
5@60kg
1@70kg
6@75kg, 6@75kg + 15s
C1. Incline Bench Press
8@30kg
6@50kg
5@60kg
1@70kg
5@75kg, 4@75kg + 15s
D1. RDL
8@30kg
8@50kg
@70kg
3@90kg
6@100kg, 6@100kg + 15s
E1. Incline DB curl
10@6kg
8@10kg
6@12kg
8@14kg, 7@14kg + 25s
1 Like
What are these seconds? Iso work at the end?
Yes, workout A, slow eccentric, workout B, iso hold and workout C is Rest Pause.
But I have to admit I donāt really like both iso hold and slow eccentric.
1 Like
25 secs eccentrics? Jesus!
15 secs iso-hold? Is that pre-fatigue or after the lift?
1 Like
Itās 35sec iso hold at mid range the last week (4th) and 35sec eccentric and both done 15/20sec after the last set 
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Wow thatās really fucking tough! Do you have to use the same weight? I canāt fathom a 35 secs zercher eccentric rofl
1 Like
Yep same weightā¦
I try my best but itās more than difficult to reach the target time each week. And I donāt like this progression because it also call for a set @ RPE9 for 6-8 reps, so technically if you reach 8 reps next week you increase the weights AND the time of the intensifierā¦
03/04/21 : FB C
5min Elliptical
A1. DB rear delt / 12,12,12@6kg
A2. Leg raise / 12,12,12
B1. Back Squat
10@30kg
8@50kg
5@70kg
2@90kg
6@95kg, 12+5@75kg
C1. Bench Press
10@30kg
8@50kg
5@70kg
2@80kg
7@85kg, 10+3@70kg
D1. Trap bar rack pull (high handle)
10@55kg
8@75kg
5@95kg
2@115kg
13@125kg
E1. EZ Curl
10@20kg
8@30kg
5@35kg
5/5/5@40kg, 13@32kg (cluster set)
F1. DB Bench press (with band) / 10,10,10@20kg
F2. Underhand Pulldown / 9,9,9@50kg
And the traditional Back pump post training with the beautifull lighting
2 Likes