one leg bodyweight calf raise 3 sets of 20 / 2 second squeeze at top
this is how i look like after this workout.
29.03.2015
chest
slight decline db press, 3 warm up sets + 3 working sets of 6-8 / i put a 10 kg plate under the foot end of the bench, used the same weight for every working set
slight incline db press, 3 working sets / i used the same weight for every working set
feet elevated push-ups with a 10 kg weighted vest, 3 working sets of 8-12 / i used push up handles to increase the range of motion, in the last set i did one rest pause + one drop set
landmine chest press, 3 working sets + 2 drop sets at the end
31.03.2015
legs
dumbbell sumo squat, 5 working sets of 20 deep reps / i stand on two chairs to increase the rom, used the same weight for every set
goblet squat 1 1/2 reps, 3 sets of 10 / i go all the way down, come half way back up, go all the way down again then go all the way up, thats 1 rep + used the same weight for every set
bodyweight jump squat, 3 * 10
one leg bodyweight calf raise, 3 * 30
Thats how my legs look like after last leg workout.
02.04.2015
shoulders + biceps
my right shoulder is still not completely healed so i did a very high rep pump workout just to keep the blood flowing.
standing overhead plate press 320 + 1 dropset
one arm bent over rear delt lateral raise 320
two arm front raise 315
two arm dumbbell hang clean & press 312
one arm cross body hammer curl 312
barbell reverse curl 312
thats how i looked after last night’s workout.
its time to shave, again.
Lights out
04.04.2015
back
one arm barbell row 2 warm up sets of 12 + 3 working sets of 10
one arm deadstop db row 3 working sets of 10
corner t-bar row 3 working sets of 8
at the moment i just use straight sets. no supersets, no dropsets, no giant sets, no rest pause.
starting from may 1st, i will slowly add back hiit cardio, abdominal training and intensity techniques.
my summer vacation is in july. for the first time in my life, i will be %100 ready for the beach.
chest
slight decline db press, 4 working sets of 8-9
landmine chest press*, 4 working sets of 15-12
db squeeze press, 4 working sets of 10-12
feet elevated push-up with a 10 kg weighted vest (hands on push up handles), 4 working sets of 8-12
*this is becoming my favorite chest exercise. i attached a youtube video from Buff Dudes for you to understand what it looks like.
today is a revolutionary day for me because im leaving my 4 day split behind and switching to a 3 day split.
i will keep training 1 day on 1 day off so every week one lucky bodypart will be hit twice. on the 2nd workout, i will train that bodypart light to avoid overuse. i have enough pain / ache in my body and i dont need another one.
my split will be like this.
chest-shoulders ( this will be a huuuuuge change for me )
back-biceps
legs
i dont train my triceps because i tried every free weight triceps exercise known to man and they all hurt my elbows.
if i still trained in a commercial gym, i would do various types of cable pushdowns.
i love training in my basement gym with only free weights but i also miss some machines a lot.
for example lat pulldowns, curls-pushdowns-lateral raises in cable station, leg presses, leg curls, seated cable rows, machine flys, smith machine chest and shoulder presses etc.
I was supposed to be in Prague until tomorrow but my wife had a stomach spasm during the boarding so we ended up in the hospital.
You know what they say : Life is what happens when you make plans.
10.04.2015
Back + Biceps + Calves
One arm deadstop db row
1 warm up set of 12 reps + 3 working sets of 10
Corner t-bar row
1 warm up set of 8 reps
3 working sets of 8 reps + 2 drop sets of 8 reps ( normal speed reps ) + 1 final drop set of 12 reps ( 2 second squeeze at top )
Incline hammer curl supersetted with standing hammer curl
3 working sets of 12 reps + 12 reps
Zottman curl
3 working sets of 12 reps
One leg bodyweight calf raise
3 working sets of 20 reps ( 2 second squeeze at top in every rep )
This is how i look today. I am 73,7 kgs but i will push it back to 75 kgs.
I lost about a kg during my wife’s unexpected illness.
12.04.2015
Legs
Warm up
5 min of elliptical roller
Goblet squat - 2 light sets of 15 reps
Db Sumo Squat
2 sets of 15 reps + 3 main working sets of 12 reps
Barbell Front Squat ( Narrow stance, heels elevated )
2 warm up sets of 12 reps + 3 main working sets of 12 reps
Now some fun stuff…
Db Thruster ( squat & press ) supersetted with Kettlebell Swings
3 sets of 12 reps + 12 reps
I am slowly adding intensity techniques and some conditioning work to my workouts.
I am planning to look great when july comes.
This is a video from today’s workout.
I am wearing a 10 kg weighted vest and holding a 32 kg dumbbell in my hands.
15.04.2015
Chest + Shoulders + Triceps
Landmine chest press
Bar + 20 kg - 20 reps
Bar + 25 kg - 15 reps
Bar + 30 kg - 3 sets of 15-12-12 reps
Db squeeze press
210 kg - 3 sets of 15-15-12 reps
Dropset of 12 reps with 26 kg
Feet elevated push-up ( hands on push-up handles )
Bodyweight + 10 kg vest
3 sets of 15-12-10 reps
Shoulder triset
Plate front raise (10 kg) + plate overhead press (10 kg) + side lateral swing (2*14 kg)
3 sets of 15+15+15 reps
One arm db kickback
6 kg - 3 sets of 20 reps ( back and forth, no rest )
the first working set of landmine press from yesterday night’s workout.
i learned this exercise from one of brandon curry’s training videos.
i feel it in the upper inner chest area.
17.04.2015
back+biceps
one arm unsupported db row ( without holding onto anything )
32 kg 3 sets of 10 reps
meadows row
bar+25 kg 3 sets of 10 reps
corner t-bar row
bar+50 kg 3 sets of 10 reps
one arm preacher curl
12 kg 3 sets of 8-12 reps
incline hammer curl
2*10 kg 3 sets of 10-12 reps
standing alternate db curl ( you hold the non-working arm in contracted position while you work the other arm )
2*6 kg 3 sets of 12 reps
19.04.2015
legs
warm up
10 mins elliptical roller
goblet squat 6 kg * 15 reps, 10 kg * 15 reps
db sumo squat
18 kg * 15 reps
27 kg, 5 sets of 15 reps
kettlebell swing (18 kg) supersetted with one leg bodyweight calf raise
5 sets of 12 reps + 20 reps
simple but good workout.
