Justifying My Name

Training Training Logs
61

I wore a belt and putted a chaid through
I hanged a plate
I placed some aerobic steps a bit wider that shoulder width to get more range of motion
I did 3 sets of 25
My glutes and hams burned like crazy

62

And than you squatted down and up ? So basically similar to a Ukraine deadlift however you used a belt around your waist.

I like it how creative you are to use equipment.

63

Not exactly down and up.I sited a lot back.You can set it up in front of a squat rack to hold onto a bar and do it as they do it in westside.Iā€™ll film it if I remember on my next leg day

64

Today I walked for 70 minutes give or take

Also I ate a pizza instead of beans :dizzy_face:

65

DYNAMIC EFFORT UPPER (Cycle 4 Int Week 2)

2 rounds of
Behind the neck pulldowns x 25 kg x 25
Dumbbell flat press x 10 kg x 25
Dumbbell skulls x 6 kg x 25

Speed bench with the fatter bar
20 kg x 15
20 kg + 1 doubled band per side x 10
40 kg + 1 doubled band per side x 3 x 10

Stiff incline dumbbell press (6)
8 kg x 10
14 kg x 6
18 kg x 25,9 I wanted to do 3 sets of 1 minute but the first was 45 seconds and the second way less.Lesson learned.Timed sets are way tougher than I thought

Barbell floor extension with 5 kg plates
20 kg x 8
30 kg x 8
40 kg x 8
42.5 kg x 8

T bar station row,overhand grip,2-2 tempo
0 kg x 10
15 kg x 6
25 kg x 10,7
15 kg x 8 The was the machine is angled I row very low.It looks like a row-puillover combo.So my rear delts died way before my back.But still I got some solid work done

Hammer curls,paused at the top ss with V grip cable pushdowns
12 kg x 10 ss with 15 kg x 20 x 2 sets

Weird side-rear delt combo
I grabbed the 3 kg dumbbells and did 20 reps side laterals,10 reps rear for 3 sets each one after another

Later I took a 30 minute walk

66

Some general thoughs for the future

So far Iā€™m really sutisfied with my progress.Iā€™ve gotten stronger,a bit bigger and better conditioned.Not having much leg work on my training was a mistake butā€¦oh well

I love the new style of warm up I started,so Iā€™ll keep warming up like that.So far Iā€™ve been doing 2 rounds of 20 reps or so but I wanna work up to 4 of 20-25 reps.Although that can vary from day to day

Iā€™ll stop deviding my training to blocks.Although I had some success doing that I donā€™t think itā€™s the best way to go.I donā€™t plan on competing in the near future so why spending 3 out of every 8 weeks or so doing singles?Iā€™d be way better off using 3-5 rms and ocassionally working up to singles and doubles

Iā€™ll also go to the gym on my off days doing nothing but squatting with the empty bar for multiple sets,just to get my form down

Also Iā€™ll change the way I deload.Iā€™ll deload speed work every 4th week doing 10 x 10,15 x 15 or something similar of either the main movement working up in weight to a moderate top set or cycling some movements

At the end of each workout Iā€™ll throw in some work for the muscles that donā€™t get much love.Iā€™ll give it a funny name like ā€˜ā€˜mass 5ā€™ā€™ or something and keep it under 10 minutes.It will probably be something lika a huge rest rause set

Now for the nutrition part.Iā€™ve gotten to the point where I donā€™t have a huge belly.I wanna drop some more fat but not that much to keep eating 2100 calories per day.Iā€™ll still be at a deficit though for 2 reasons
1.Iā€™ll probably gain some weight after 2 weeks back at my home town.Here in Greece end of the holy week meens eating for 5
2.I wanna lose some more fat.Although I used to not care now I wanna have a six pack for the summer(or as close as possible)

Thatā€™s all for now.Iā€™ll do a dynamic effort lower later that I donā€™t know if Iā€™ll log

1 Like
67

MAX EFFORT UPPER (Unplanned)

2 rounds of:
25 reps behind the head pulldown
25 reps tricep pushdowns
25 reps rear delt flies

Football bar with wide(not extremely) parallel grip
Worked up to 100 kg plus the barbell whatever it weighted for 3.I probably had 1 more,maybe 2.I could only take 10 kg jumps where I was so I stayed there
Then I took the weight down to 20-25 kg per side and did 2 amraps

Tricep pushdowns
3 sets of 45 seconds adding 5 kg each time.This killed me

Football barbell row
I did 1 amrap and then a friend broke it.It was a shitty barbell anyway.Oh well

T bar row
3 amraps adding weight each time.They were 20,20,15 reps

Ez barbell curls
1 dropset

I will probably do more volume on back work in the following workouts

68

MAX EFFORT LOWER (Unplanned)

2 rounds of:
25 reps of sit ups
25 reps of sldl
25 reps of hamstring curls

Front squat
Worked up to an 100 kg x 3.The bent bar made my form ever worse than it already is
Then I dod 50 kg for 2 sets of 10 with a 3 seconds decent

Good morning
My form really needs work on these so I left them after a little

Hip thrusters
60 kg x 20 x 3

Leg raises
3 sets to failure
I think it was 30,20,20

Smith shrugs
50 kg x 1,2,ā€¦,10,20 or sth like that

69

cool log, man. Lot of interesting shit going on in here

70

-Cool
-3 plate squat

Pick one.Lol

But glad you liked it bro.Hope you stick around

1 Like
71

Where are you getting all this Matt Wenning info? Does he have some website or some articles somewhere?

72

A dude I met told me this stuff.He got it from his DVD
As soon as I have the money Iā€™ll surelly buy it.It sounds like this stuff is gold

73

Thanks.

I saw his YouTube video ā€œmaking the military bigger stronger and faster.ā€ Since then, Iā€™ve been dragging the sled around a lot.

74

DYNAMIC EFFORT UPPER (Unplanned)

3 rounds of:
20 reps of reverse grip pulldowns
20 reps of behind the head football bar extensions
20 reps rear delt flies

I think I only did 2 rounds of the last 2 but Iā€™m not sure

Speed bench
20 kg x ?
50 kg x 3 reps with 3 grips,so 9 total x 3 sets
100 kg x 1 just to show off

Football bar ohp
Barbell x ? ss with pullups
30 kg + barbell x 15,7,6(I think) ss with chin ups ,chin ups,pull ups

Cable row
3 sets to failure

Jm with the football barbell ss with ez barbell extensions
1 warm up
2 sets to failure

Cable pushdowns ss with high cable curls
1 set to failure

75

Hereā€™s the video from earlier

76

DYNAMIC EFFORT LOWER (Unplanned)

Gym was closed today due to the holy week so I worked out at home

2 rounds of:
25 crunches
25 hip thrusters with my back on the bed
25 rdls

Low bar squats
10 kg x ?
20 kg x ?
40 kg x 10 x 3
20 kg x 50

1 leg sldl with dumbbell on the same hand
10 kg x 20 x 2

Barbell shrugs
20 kg x 100

77

No training today.Iā€™m making this post just to say that this was fuckinā€™ awesome

78

MAX EFFORT UPPER (Unplanned)

2 rounds of:
Dumbbell rows x 20 kg x 20
Barbell btn extensions x 10 kg x 25
Rear delt flies x 2.5 kg x 25

Ohp paused on the chest ss with yates rows
10 kg x 15 ss 20
20 kg x 10 ss 20
30 kg x 8 ss 20
40 kg x 5 ss 20
50 kg x 5 ss 12
60 kg x 5 ss 12
40 kg x 15,11 not touching the chest or locking out

79

MAX EFFORT LOWER (Unplanned)

2 rounds of:
Not hanging leg raises x Bw x 25
Good morning x 20 kg x 25

Low bar squat
20 kg x 10
60 kg x 5
100 kg x 5
100 kg x a bunch of singles
130 kg x a bunch of singles
100 kg x some singles

Rdls not locking out
35 kg or so x 25 x 3

80

DYNAMIC EFFORT UPPER (Unplanned)

3 rounds of:
Pulldowns to neck x 30 kg x 25
Football bar extensions to forhead x bar x 25
Rear delt bodyweight rows x Bw x 25

Bench press
After each set I did 2 pullups with various grips
20 kg x 10
50 kg x 10 x 2
60 kg x 10 x 3
70 kg x 10 x 2
50 kg x 10 x 2

Low to high facepulls ss with pushdowns
10 kg x 25 ss with 30 kg x 25 x 3 sets

Side laterals ss with cable curls ss with reverse grip pushdowns
? x 15 ss with 20 kg x 20 ss with 20 kg x 20 x 2 sets