31/07/15
Pull ups - 25 in 10 minutes
Barbell Rows - (torso at 45ish degree angle) 4x10 - 10x60, 10x62, 10x66, 10x72
Close neutral grip pulldowns - 3x 8-10 (2) 3s negatives - 10x10, 10x11, 10x11
Seated straight bar rows - 3x 8-10 (2) 10x10, 10x11, 10x12
12/08/15
Lying leg curls - 4x 6-8 (2) - 8x8, 8x8, 8x9, 8x9
RDL’s - 4x 8-10 (1) - 10x42, 10x52, 10x52, 10x60
Leg press - 4x8-10 (2) - 10x120, 10x140, 10x160, 10x200
Squats or Front squats - 3x 8-10 (1) - 10x52, 10x52, 10x52
Hack Squats (close stance) - 3x 8-10 (2) - 10x10, 10x16, 10x20
13/08/15
Pinwheel Curls - 4x 6-10 (1) - 10x15, 10x17.5, 10x17.5, 10x20
Decline Elbows flared CGBP - 4x 6-10 (1) - 10x60, 10x60, 10x62, 8x62
Preacher curls on vertical side (spider curls) - 3x 8-10 (2) - 10x12, 10x12, 10x12
Cable Triceps Extension - 3x 8-10 (2) - 10x7, 10x7, 9x8
Alternating Dumbbell curls - 3x 8-10 (2) - 10x12.5, 10x12.5, 10x15
French Presses - 3x 8-10 (2) - 10x22.5, 10x22.5, 8x25
Machine Crunches- 15x10, 15x10, 12x10
Weighted Leg Raises -
15/08/15
Seated Overhead Dumbbell Press - 4x 6-10 (2) - 10x15, 10x15 10x17.5, 10x17.5
Cable lateral raises - 3x 8-12 (2) - 12x1, 12x1, 12x2
Seated Dumbbell lateral raises - 3x 8-12 (2) - 12x5, 12x6, 12x7
Incline Bench Rear delt raises - 3x 12-15 (2) - 15x7, 15x7, 15x8
Standing cable X’s - 3x 20-30 (3) 30x1, 20x1, 20x1
Shrugs - 4x 8-10 (2) - 10x35, 10x35, 10x37.5, 10x40
17/08/15
Incline Dumbbell Press - 4x 6-10 (2) - 10x20, 10x20, 10x25, 10x27.5
Flat Barbell Press - 3x 6-10 (1) - 10x52, 10x52, 10x60
Decline Dumbbell press - 3x 6-10 (2) - 10x20, 10x20, 8x22.5
Standing calf raises - 4x 8-10 (2) (1-2 mins rest for calves) - 10x80, 10x100, 10x120, 10x120
Seated calf raises - 3x 8-10 (2) - 15x17, 10x17, 10x17 1s contraction at the top.
Leg press Calf raises - 3 x 12-15 (2) - 15x120, 15x160, 15x160
Kettlebell swings - 10, 15, 25, 25, 15, 10 - total 100
25/08/15
Deadlift - several sets with 5 reps till single with 309lbs/140kg
Pull ups - 25 in 10 minutes
TRX T - 3x12 - 12/12/12
Barbell Rows - (torso at 45ish degree angle) 4x10 - 10x62, 10x62, 10x66, 10x72
Close neutral grip pulldowns - 3x 8-10 (2) 3s negatives - 11x10, 13x8
16/09/15
Been doing Kingbeef’s “Do This Routine Instead of That Dumb One” for quite some things and decided to change things up. This kettlebell challenge seems really interesting for 1 month.
Now i’m into The 10,000 Swing Kettlebell Workout
1.â??Press (barbell overhead press or one-arm press)
2.â??Dip
3.â??Goblet Squat
4.â??Chin-up
Day 1
10 Swings
Press - 1x42
15 Swings
Press - 2x42
25 Swings
Press - 3x42
50 Swings
10 Swings
Press - 1x42
15 Swings
Press - 2x42
25 Swings
Press - 3x42
50 Swings
still can’t do 5 full sets, too much taxing, gonna build up slowly.
17/09/15
Day 2
10 Swings
Dips - 2
15 Swings
Dips - 3
25 Swings
Dips - 5
50 Swings
10 Swings
Dips - 2
15 Swings
Dips - 3
25 Swings
Dips - 5
50 Swings
10 Swings
Dips - 2
15 Swings
Dips - 3
25 Swings
Dips - 5
25/09/15
Day 3
10 Swings
Goblet Squat - 30kg 1
15 Swings
Goblet Squat - 30kg 2
25 Swings
Goblet Squat - 30kg 3
50 Swings
10 Swings
Goblet Squat - 30kg 1
15 Swings
Goblet Squat - 30kg 2
25 Swings
Goblet Squat - 30kg 3
50 Swings
10 Swings
Goblet Squat - 30kg 1
15 Swings
Goblet Squat - 30kg 2
25 Swings
Goblet Squat - 30kg 3
after the gym, i was walking home and twisted BADLY my ankle, i thought it was broken, went to the orthopedist and i’ve ruptured the lateral ligament. 3 weeks wearing an ankle stabilizer and gonna hit the machines instead of free weights, obviously.
in the meantime i went one day or another to do some machines, but now i’m healed up and back to business.
During the time i was injured i went to my orthopedist to check how my spine and right shoulder are doing, since it’s prone to dislocation.
I’ve got a small SLAP tear, she said to just keep doing what i’m doing with face pulls, the standard protocol, i’m still too young to think about surgery.
anyway did a short training today.
17/10/15
Face Pulls - 15x5, 15x5, 15x5 funny thing as i was doing one of the trainers on the gym said that my form was bad and i shouldn’t rotate my hands and shoulder as i was doing, guess he never saw a face pull, he even said: “oh, if you guy too heavy you might blow your rotator cuff” lol
Hanging Straight Leg Raise - 8, 8, 8
Bench Press - several sets to a single with 76
Decline Bench - 10x52, 10x52, 5x62
Kettlebell Swings
10 Swings
15 Swings
25 Swings
50 Swings
10 Swings
15 Swings
25 Swings