Random stuff
Band pushdowns x 100 reps
Band hammer curls x 25 reps x 2 sets
Band side laterals x 30 reps
Band pull aparts x 20 reps
Band leg curls x 50 reps
Weird band abduction exercise x ?
MAX EFFORT UPPER (Cycle 6 Week 3)
Today I felt weak af.Probably staying outside with such heat for 5 hours or so yesterday had sth to do with it
3 rounds of:
Behind the neck pulldowns x 20,25,30 kg x 25
Overhead cable extensions x 10,15,15 x 25
Band pull aparts x 25
Floor press
20 kg x 20 , 1 close pll grip pull up
40 kg x 10 , 1 close pll grip pull up
60 kg x 5 , 1 close pll grip pull up
80 kg x 5 , 1 close pll grip pull up
100 kg x 4 , 1 close pll grip pull up
I really donāt know how to feel about this one.I went as low as possible and did a solid pause.I made 2 things that screwed me over a bit
1.I lowered the bar a bit behind my elbow
2.I had my feet bent
So Iām ok with 100 kg x 4.Not happy but ok
Dumbbell incline (3)
6 kg x 10 , 1 close pll grip pull up
16 kg x 25 , totally forgot about it
Ez bar skullcrushers
10 kg x 10
30 kg x 10
40 kg x 8
Close pll grip cable row
30 kg x 10
40 kg x 20 x 2
30 kg x 20
Rope pushdowns ss barbell curls
10,20 kg x 20 reps each,short break,15,short break,10,5
Mini workout
Band pushdowns x 50 reps
Band face pulls x 25 reps
Band side laterals x 25 reps x 2 sets
Band leg curls x 70 reps
Band neck curls x 50 reps
MAX EFFORT LOWER (Cycle 6 Week 3)
4 cycles of:
Planks x 30 seconds
Reverse hypers x bw x 25
Low bar squats x 20 kg x 11
Low bar squats
20 kg + 2 bands per side x 5
60 kg + 2 bands per side x 5
80 kg + 2 bands per side x 5
90 kg + 2 bands per side x 5
100 kg + 2 bands per side x 5
70 kg + 2 bands per side x 10
I think squats have made some nice progress.I canāt wait to put 160 kg on my back
Glute gam raise ss seated gm machine
Bw x 10 x 3 ss 20 kg x 15,30 kg x 15 x 2
Dumbbell shrugs
ā¦
Smith calf raises
90 kg x 80 total reps with various stances
Mini workout
Band pushdowns x 100 reps
Band curls x 40 reps
Band side laterals x 40 reps
Band pull aparts x 30-40 reps
Band leg curls x 40 reps
And some random posing afterwards
Mini workout
Band pushdowns x 50 or 60 reps
Band hammer curls x 40 reps
Band leg curls x 50 reps
Band hip movement
Band neck hold bullshit
Plus some posing to treat the little bber inside me
DYNAMIC EFFORT UPPER (Cycle 6 Week 3)
I called a friend on my way to the gym and he told me that heād leave town for the summer earlier,by which he meant in half an hour.Also he brought his dog which I love so I got in and out of the gym in 5 minutes
I went in and str8 to the bench,it had 40 kg on,did them for 3 reps with a 5 second pause on the first,threw on 10 more kg,did the same thing for 6 more sets with almost no rest.Also feet were straight out cause my jeans were bugging me
Today I felt like shit.Probably due to the lack of sleep
DYNAMIC EFFORT LOWER (Cycle 6 Week 3)
3 rounds of:
Crunches with feet up x bw x 25
Reverse hypers x bw x 25
Low bar squats x 20 kg x 11
Speed squats
20 kg + 1 band per side x 2
60 kg + 1 band per side x 2 x 6
High bar close stance squat
60 kg x 10 then I unloaded the bar,maned up,loaded it again and did
60 kg x 22
Glute ham raise
Bw x 12,10
Leg raises
Bw x 25 x 2
Very mini workout
Band overhead extensions x 40 reps
Hands close band curls x 40 reps
Leg curls x 40 reps
Plank x 1 set for some time
Mini workout
Close band press elbows kinda out x 50 reps
Band pushdowns x 50 reps
Band hammer curls x 50 reps
Band pull aparts x 50
Leg curls x 70
Neck curls x 50 front,30 in each side
And a back pose.Damn my back is big(compared to my other upper body muscle groups at least)
MAX EFFORT UPPER (Cycle 6 Deload)
I donāt know why I did what I did,but I gotta tell you IT HURT
1 cycle of:
Behind the head pulldowns x 25 kg x 100
Overhead barbell extensions x a small barbell x 100
Band pull aparts x 50
Overhead extensions was the worse variation I could choose for such high reps.With the straight bar itās a bit of a press too and it fatigued my front delts a bit
Flat dumbbell press
10 kg x 10 , 1 chin up
20 kg x 10 , 1 chin up
30 kg x 6 , 1 chin up
40 kg x 9 , 1 chin up
25 kg x 12 , 1 chin up
Barbell extensions to forehead
20 kg x 10 , totally forgot about the chin ups AGAIN
40 kg x 10,6,6
How I feel after forgetting about chin ups again
V grip cable row
20 kg x 10
40 kg x 10
60 kg x 10
70 kg x 10
40 kg x 20
Barbell curls
20 kg x 30
Neck curls
Bw x 20
5 kg x 50
MAX EFFORT LOWER (Cycle 6 Deload)
3 cycles of:
Leg raises x bw x 25
Reverse hypers x bw x 25
Low bar squats x 20 kg x 12
Zombie squat
20 kg x 5
40 kg x 5
60 kg x 5
80 kg x 5
90 kg x 5 Pretty happy with that one.My estimated max is according to that set 105 kg,which is pretty good given that reps are way harder that a single on that movement.If my upper back didnāt started giving out the 5th rep would be easy
60 kg x 0 Unracked it,took some breaths,racked
Glute ham raise
Bw x 15,12
Barbell 1 arm shrugs
20 kg x 50 per hand
Mini workout later
Band pushdowns x 100 reps
Band row to upper abs x 100
Leg curls x 50
Neck curls x 50
DYNAMIC EFFORT LOWER (Cycle 6 Deload)
3 rounds of:
Cable standing abs x 10 kg x 25
Reverse hyper x bw x 25
Low bar squats x 20 kg x 12
High bar squats
40 kg x 3
60 kg x 30
80 kg x 6 or 8 legs were dead after the previous set
40 kg x 15
The next 2 cycles are gonna be as old school as it gets.All I have is some barbells,some weight and 2-3 cables
MAX EFFORT UPPER (Cycle 7 Week 1)
3 cycles of:
Supr wide pulldowns x 25 kg x 25
Pushdowns x 20 kg x 25
Facepulls x 10 kg x 25 on the first set,15 kg x 25 on the other two
Close grip bench
20 kg x 10
60 kg x 5
90 kg x 1
100 kg x 5 I unracked the bar so fast I forgot to plan my feet and still.Honestly I think they weight might was a bit lighter.That or Iām getting stronger
I wanted to do some more volume on a 2 board,did 110 kg x 2 with a regular grip,then I did no more cause I had no spotter
Extensions to forehead
5-10 kg x ?
35-40 kg x 10,10,7,4
Barbell row
Why did I stopped doing those?
20 kg x 10
60 kg x 15,15,6-7
Cable pushdowns ss cable curls
3 sets
MAX EFFORT LOWER (Cycle 7 Week 1)
3 cycles of:
Situps x bw x 25
Hypers parallel to the floor x bw x 25
Low bar squats x 20 kg x 10
Paused squats
20 kg x 3
60 kg x 3
90 kg x 3
120 kg x 1
130 kg x 3
High bar close stance atg squats
50 kg x 20,10,10,10 HOLY MOTHER OF CONDITIONING
Cable thrusts
25 kg x 15 x 3
Calf raises ss leg raises
60 kg x 25 ss bw x 15 x 3 sets
DYNAMIC EFFORT LOWER (Cycle 7 Week 1)
3 rounds of:
Cable ab pulldowns x 20 kg x 25
Good morning x 20 kg x 25
Squats x 20 kg x 8
Speed squats
20 kg + 1 band per side x 5 or so
50 kg + 1 band per side x 2 x 10
High bar close stance squats
50 kg x 2
90 kg x 12 Maybe I rould have done some more work at that weight
50 kg x 10
Cable pull throughs
30 kg x 40,30,30 these killed me
Smith shrugs
ā¦
Smith calf raises
60 kg x 15 x 6 opening my stance each set
110 kg x 15 x 2 first with close and second with super close stance
MAX EFFORT UPPER (Cycle 7 Week 2)
4 cycles of:
Reverse grip pulldowns x 25 kg x 25
V grip pushdowns x 20 kg x 25
Facepulls on first set x 20 kg x 25,Bodyweight rear delt rows on the other 3 x bw x 25
Medium grip bench
20 kg x 10
40 kg x 5
60 kg x 3
80 kg x 3
100 kg x 1
110 kg x 3 WOOOOOOOOOOOOOOHOOOOOOOOOOO
Stronkfak is gettin stronk 
60 kg x 15,12 with flat feet and back,also not touching or locking
Floor extensions
5-10 kg x 8-10
35-40 kg x 10-12,6,5
Football bar rows
10 kg x 10 (I assume the bar was 10 kg)
30 kg x 10
70 kg x 10 x 2
60 kg x 10
30 kg x 30
Football bar curls
10 kg x 15 x 3
MAX EFFORT LOWER (Cycle 7 Week 2)
Unfortunately I couldnāt go yesterday and I have to squat in 2 days so I had to draw accessory volume a bit back
3 cycles of:
Cable ab pulldowns x 25 kg x 25
Pullthroughs x 15 kg x 25
Low bar squats x 20 kg x 10
Low bar squat
20 kg + 1 band per side x 2
60 kg + 1 band per side x 2
80 kg + 1 band per side x 2
100 kg + 1 band per side x 2
120 kg + 1 band per side x 2
130 kg + 1 band per side x 1
140 kg + 1 band per side x 2 I rounded over on the second but still THIS IS HUGE.Although I do not trust weights in this gym we donāt have dumbbells so I have to loop the bands around plates.So not only they start from lower but the loop is bigger,making the band tighter.So Iām almost sure the weight on the bottom was at least 140 kg
At September or October where Iāll be back at the gym I train at Iāll do a rep out at 140 kg hoping to get 3-5 reps
High bar good mornings
Did my best to keep the possition high
20 kg x ?
40 kg x 15 x 4
Iāll definitely do them more,keeping the weight light
Calf raises
50 kg x 50
DYNAMIC EFFORT LOWER (Cycle 7 Week 2)
Rear delt rows
Band x 25 x 4
Wide grip ohp
40 kg x 10,8,6 Damn these are hard
Yates rows
40 kg x 25 x 3
Overhead extensions
20 kg x 20,20,15
Barbell curls
20 kg x 15 x 3
Also a bit of a rant here
I donāt get how people donāt feel suppressed in a country that youāre not allowed to own a gun.After the events in Turkey people should demand to be given the right to carry.And although I think US is on the other side of the spectrum with the non existent gun control,their constitution deserves maximum respect (for that part at least)
MAX EFFORT UPPER (Cycle 7 Week 3)
3 cycles of:
Pulldowns to neck x 25 kg x 25
Overhead extensions x bar x 25
Rear delt rows x bw x 25
Incline closeish press
20 kg x 10
40 kg x 5
60 kg x 3
80 kg x 1 Shiiiiit I didnāt expect that
40 kg lowered to upper chest with elbows tucked
Overhead extensions
20 kg + bar x 6,6,3
Football bar rows
20 kg + bar x ?
50 kg + bar x 12 x 3 widening my grip each set
20 kg + bar x 20 kg x 2
Football bar curls
bar x 15 x 4 slow
Time to start logging again
MAX EFFORT LOWER (Cycle 7 Deload)
3 cycles of:
Cable ab curls x 25 kg x 25
High bar gm x 20 kg x 20
Low bar squats x 20 kg x 10
Low bar squats
60 kg x 2
90 kg x 1
110 kg x 8 Pretty happy with this one.The bar was bent,completely smooth,a plate rolled out to the end of the collar and I still left some on the tank.I canāt wait to get back to my normal gym and see what I can do under better circumstances and more reliable weights
High bar gm
60 kg x 10 x 3 Bar was rolling on my back a bit but Iām getting better on these
Snatch grip shrugs
70 kg x 2 sets
Calf raises
ā¦