Pull 1
RDL
8x40
3x8x45
Pull up
6xBW, 5kg
RP: 10kgx8-4-2-2
Bent over lateral raises
6x7, 9kg
6-8-10 drop set: 9-8-7
BB curls
6x20, 25kg
RP: 30kgx10-5-3-2
Smith machine calf raises
6x50, 65kg
mTOR: 9x65kg, last stretch held 25s
Back extensions
4x15
Back is holding up, and I will load it up slowly given the physio’s guidelines
Push 1
Just realised I forgot to log last week’s Push 1 workout.
Front squat
4x8x55kg
Bench
6x75
5x85
RP: 80kgx7-3-1
Not feeling it today, felt dehydrated
DB lateral raises
6x8, 10kg
6-8-10 drop set: 10-8-6kg
DB triceps ext
6x10, 12
mTOR: 9x12kg, last stretch held 15s
Weight 84.75kg
Pull 2
Single leg curls
6x18, 23kg
6-8-10 drop set: 27-23-18
Straight arm lat pull down
6x41, 50
mTOR: 9x50kg
held last stretch for 20s
Chest supported BB rows
6x50, 55
RP: 62.5kgx9-3.5-2
EZ bar preacher curls
6x5, 7.5kg per side
mTOR: 6x8.75kg per side
DL
3x8x50kg, no pain, very happy with this!
Push 2
Rear elevated slit squat
6x22, 28kg
6-8-10 drop set: 28-22-14
Flat DB flies
6x10, 14
mTOR: 8x14kg, last stretch held 15s
OHP
6x40, 45
RP: 50kgx 7-1-1
Decline close grip bench
6x70, 80
RP: 87.5kgx8-2-2
I think the bench was one setting steeper than usual, which could explain the PR
Squat
4x8x60, no pain! I’m coming back!
Strength is down a bit on the OHP, due to not eating/drinking enough. I am moving country on Friday and I have been packing/moving/selling stuff all over the place.
I am not sure if I’ll have time to go to the gym tomorrow and next week will be a complete deload as I will be sorting out more things. I then shall be back to normal training.
Pull 3
Straight arm lat pull downs
6x50, 64
6-8-10 drop set: 77-4x64, 59, 45
Chest supported DB rows
6x22 26
mTOR: 6x26kg, held last stretch for 15s
DB hammer curls
6x12 14kg
6-8-10 drop set: 16-10-8
GHR
2x6xBW
mTOR: 10xBW with hand behind my head on the way down
Back extensions
4x15
Weigh: 84.1kg
Glad I managed to get my workout in
Push 1
Squat
4x8x60kg
Bench
6x75, 75
RP: 75x6-3-1
DB lateral raises
6x5, 7.5kg
6-8-10 drop set: 10-7.5-5kg
Floor DB triceps ext
6x7.5kg
mTOR: 7x10kg, held last stretch 10s
Ab wheel
3x10
Pull 1
RDL
5x8x50kg
Pull ups
2x6xBW
Rp:BWx 13-4-2
DB rear raises
6x4.5, 7.5kg
6-8-10 drop set: 10-7.5-4.5
BB curls
6x20, 25
Rp: 28x10-5-3-2
Back extensions
3x15
Push 2
Db flies
6x10, 14
Mtor: 10x14kg, last stretch held 10s
OHP
6x40, 45kg
RP: 50x7-1-1
Close grip Decline bench
6x65, 75
RP:80x9-4-2
Squats
4x8x60kg
Leg extensions
6x30, 40kg
6-8-10 drop set: 40-30-20kg
Pull 2
GHR
2x6xBW
mTOR: 8xBW
Back extensions
3x15
DB pull over
6x15, 20kg
mTOR: 6x22,5kg
Chest supported rows
6x55, 60
RP: 60x11-5-3
DB hammer curls
2x6x12kg
6-8-10 drop set: 15-10-7,5kg
I am sorry I haven’t been keeping up with peoples logs. I moved last week and started working construction this week. I’ll be back on track this week end
Push 3
Gobl’et squats
6x30, 35kg
mTOR:12x40kg, lqst stretch held 10s
BB incline bench
6x50,60
6-8-10 drop set: 60-50-40
DB front raises on icline bench
6x5, 7.5kg
mTOR: 6x7.5kg, last stretch held 10s
Triceps rope ext, new machine so different weights
6x5, 10kg
6-8-10 drop set: 10-7.5-5kg
The best damn programs fits well with working, the workouts are short and I can commit to each exercice. I might switch to the best damn 2 soon
It’s been a while I haven’t posted or followed anybody’s log here. I have finally settled after moving home, started a job etc etc.
I have kept training and my back is coming along nicely. I have finished today the Krypteia prep phase with the following TM
Press 52,5kg
Bench 85kg
For the squat and DL I have been adding 5kg every week from the start. I started at 65kg and finished this week with 90kg. No pain, no tingle after the sets, nothing, which is great.
I’ll be sticking to FSL during Krypteia though.
I have been doing push ups, starting with 10s up to 20 and I have been adding a 5kg plate on my back the last two weeks
For pull ups I’ve been doing 10s and added 2,5kg the last two weeks
DB squat and SLDL sets of 10 with 40kg and I ramped up to sets of 18 last week but I did sets of 15 this week. I think are really helping my back.
Now that I am home, I have decided to get a home gym. Tons of different reasons, but I think this will be great. This is the top priority list of things I need to get
Power rack (any suggestions in Europe ?)
Barbell (thinking of the Ohio power bar and another bar so my girlfriend can workout too)
Plates (probably iron and second hand if possible)
Adjustable bench (any suggestions in Europe ?)
Some DBs
I can make a platform somehow.
I’m unsure what rack to get, I need a rack as my girlfriend works out with me, so we can put two barbells on it. Any suggestions would be welcome. I have found a fairly sturdy one of 500 euros, delivery included.
I can get 227,5kg (500lbs) of iron plates for approx 600 euros, delivery included, that’s the cheapest I can get new so I’m looking for second hand ones
For the adjustable bench I am not sure where to get it from, Rogue’s is about a grand so definitely look for an alternative.
For DBs… powerblock ? yay or nay ?
I have also looked through this forum and the topics related to home gym, great tips.
Quick workout for deload:
SQ and Bench, same weights
5x3x60
Pull ups 3x10
DB SLDL 3x10x15kg
Easiest option: gym or horse stall flooring mats on the ground. They usually come in metre squares so three in a line will do the job.
Nicest option: plywood or similar base, gym flooring glued to the base inside a border (timber, metal or plywood usually) packed off floor to be level.
If you go the nicest option, you may as well extend it so that you can fix the power rack to it.
Thanks Mark, I’ll be making a platform from plywood then mats of some sort. I found a tutorial online on ‘the art of manliness’ aha
I’ll be bolting down the rack into it
I have powerblocks at work they are really good.
I’ve just got myself a pair of bowflex they are good too.
I like the powerblocks more, but got a sweet deal on the bowflex.
How about getting a squat rack? a little smaller and cheaper. Powerracks are very nice as well.
Look around second hand could be a good choice.
Thanks Mort, I’ve contacted a guy to buy his DBs for a good price hopefully, I’ll see what happens!
I need to be able to do pull ups and don’t really want to fix other things on the wall just for that. Also it’s good if 2 people are working out.
I’ve looked into second hand racks but it looks very rare where I’m from! Definitely the way to go though
@MarkKo, would you rather buy 20 or 25kg plates? They’re the same price per kg. It’s easier to make weight changes and I don’t think I need to worry about not being able to load enough weight on the bar…
I think it really doesn’t matter. I don’t have a preference.
20’s are easier to carry around. If you plan to load 250 kg or more a couple of 25’s would be fine though.
But it really doesn’t matter I think.
Deload
DL
Worked up to 5x60kg
OHP
Worked up to 5x40kg
DB squat 3x10x30kg
DB rows on incline bench 3x10x20kg
I bought
-14 pairs of DBs from 4 to 32kg (14kg missing) with rack
-one olympic barbell
-2x25kg plates
-one incline bench from bodysolid
I am getting 170 kilos of bumpers tomorrow night ! I just need a rack and a good bar now
Start of Krypteia
Dl
5x60, 70, 80
5x10xfsl
Pull ups
6x11x2.5kg
Push ups with red band across back
4x15
Dips
1x10
I’m trying to do dips instead of push ups. During the prep phase I did one rep one day, two the next etc to get to ten now