Also,for the next 3 days there is carninal celebration in the town,so I have to down 2000+ calories in an hour or so and leave
Here’s how I’ll be dressed for anyone looking to laugh a bit
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For grip I would suggest high rep kroc rows or dumbbell rows and farmers walks
Works like magic.
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Farmer walks are actually a great idea.I’ll start doing a few one arm rounds after my lower body days
REPETITION EFFORT LOWER (Cycle 14 Week 2)
Felt like shit cause I had to go to the gym as soon as I woke up,since it closes earlier today
Reverse hypers x bw x 25 x 2
Front squats
20 kg x 5
70 kg / 154 lbs x 12
Pin pulls
60 kg x 5
100 kg x 2
140 kg / 308 lbs x 14
Leg press (1)
10 kg / 22 lbs per side x 30,30,20
Ab pulldowns
20 kg x 12 x 5
Side bends
12 kg x 20 per side
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I really hope this is true haha. I’m imagining you swinging your arms like a crazy person on the bench.
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What do you mean?Is there any other way to warm up?
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Mini workout
Band presses x 1 yellow bands x 100
Facepulls x 1 yellow band x 100
Hammer band curls x 1 yellow band x 100
Band leg curls x 1 yellow band x 100
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MAX EFFORT UPPER (Cycle 15 Week 1)
I’ll do max effort lower tomorrow,so I cutted a few stuff out
3 cycles of:
Band pullaparts x 25
Cable pushdowns x 15 kg x 25
Push press
20 kg + short blue band(2) x 8
20 kg + yellow band and short blue(2) x 5
30 kg + yellow bands and short blue(2) x 1
40 kg + yellow bands and short blue(2) x 1
50 kg + yellow bands and short blue(2) x 1
55 kg / 121 lbs + yellow bands and short blue(2) x 1
Band dropset
55 kg / 121 lbs x 6 Stopped there
Z pin press (9)
50 kg / 110 lbs x 5
Overhead straight barbell extension/press
20 kg x 8
40 kg x 3
50 kg / 110 lbs x 5 nice pr here
Rack barbell row
Starting from knee level
20 kg x 15
60 kg x 5
80 kg x 3
100 kg / 220 lbs x 3
105 kg / 231 lbs x 3 Pretty strict
Facepulls
2 bands x 15 x 2 sets parallel to the floor,2 sets from high to low
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Today I was as weak as it gets.I couldn’t even pick 400 pounds from knee level with a snatch grip.Screw this.I really need to fix my sleep scedule
REPETITION EFFORT UPPER (Cycle 15 Week 3)
3 cycles of:
Cable facepulls x 15 kg x 25
Cable pushdowns x 15 kg x 25
Ohp
20 kg x 8
30 kg x 5
40 kg x 1
47.5 kg / 104.5 lbs x 20 Pretty happy
40 kg / 88 lbs x 6,6,4
Close grip hammer strength incline
0 kg per side AKA EMPTY HANDLES for my smartasses friends x ?
20 kg / 44 lbs per side x 10 x 2
30 kg / 66 lbs per side x 5
A few extensions,rows and facepulls and I left
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In half an hour or so I’m leaving for a job interview for sports equipment salesman.It’s a part time possition,wage somewhat above minimum and discount on store stuff.Amazingly excited.I’ll update in a few on what happened
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A few unexpected questions but I did just fine.I’ll know in the next few days
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MAX EFFORT UPPER (Deload)
Deloading sucks
Leg raises
Bw x 40
Cable pushdowns
15 kg x 50
Band pull aparts
Band x 50
Ohp
Cleaned from the floor cause there was a basketball team and they were using both the squat racks.Just my luck
20 kg x 10 or 8 or sth
30 kg x 5
40 kg x 1
50 kg x 1
60 kg / 132 lbs x 8 Big pr,especially considering that I wasn’t in such a good possition
Reps weren’t paused on my chest
80 kg 176 lbs x 0 ohp,1 pushpress cause they were in the squat rack.Pretty easy.I think I can ohp around 77.5 kg at the moment
1 arm overhead dumbbell extensions
6 or 8 kg x 6
12 kg x 6
14 kg / 31 lbs x 6
Barbell row
Picked from the floor
20 kg x 20
60 kg x 5
100 kg / 220 lbs x 11 or 12 no straps for this one.Felt great on the forearms too
Band pull aparts
1 band x 12 x 4
Hammer curls
Up to 20 kg / 44 lbs x 10 with sloopy form
Forearm curls
70 - 80 total reps
Neck curls
Bw x 20
10 kg x 10
20 kg / 44 lbs x 45 small 5 rep pr
10 kg / 22 lbs x 50
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MAX EFFORT LOWER (Deload)
Leg raises:
Bw x 25 x 2
3 cycles of:
Band leg curls x 25
Reverse hypers x bw x 25
High bar squats
20 kg x 10
60 kg x 2
100 kg x 1
120 kg / 264 lbs x 5 Still finding the form.It won’t be long till this becomes 8-10
100 kg / 220 lbs x 3
Rdls
60 kg x 6
100 kg x 3
140 kg / 308 lbs x 3 Forgot straps.Still this FLEW UP
Bad girls
4-5 sets to failure + holds at the end
Shrugs
20 kg x 20
60 kg x 10
115 kg / 253 lbs x 25,11 or so with double overhand
Abs and lower back on amazing machine I found
5-6 sets
Side bends
20 kg barbell / 44 lbs x 10 x 3
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I JUST GOT HIRED
Also on the first month we’ll be setting up the store,so I’ll work overtime and will get way more money
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Congrats man! New jobs are exciting, especially if it’s doing something you enjoy.
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I know man
Plus finding a job in Greece is a task of it’s own
Congratulations! So good.
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Thanks a lot man
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REPETITION EFFORT UPPER (Deload)
2 cycles of:
Band pull aparts x 25
Cable pushdowns x 10 kg x 25
The gym is full of hot chicks at that time,but there’s also no room to lift.Why universe why?
Ohp
20 kg x 10
40 kg x 1
50 kg x 1
60 kg x 1
70 kg / 154 lbs x 3 Decided to go heavier today.Felt heavy af but still happy considering I have barely eaten anything today
20 kg / 44 lbs x 20 x 2
Machine row
30 kg / 66 lbs x 20 x 6-7
Barbell curls
20 kg x 10
30 kg / 66 lbs x 22 as the reps went on these became hip thrust/curls
Neck curls
Bw x 30
15 kg / 33 lbs x 70
2.5 kg / 5 lbs x 100
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Neck curls for the girls
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