Congratulations!
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Awesome news, congratulations mate.
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Thank you all
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7th week
27.05.2025
Zercher squats 3 x 5 (60 kg)
DB goblet squats 3 x 10 (23 kg, 27 kg, 29 kg)
Tucked L-sit 3 x 30 seconds, leg raises 2 x 30
29.05.2025
A1 Floor press 3 x 5 (60 kg)
A2 DB rows 3 x 15 (23 kg)
B1 Overhead press 3 x 12 (28 kg)
B2 DB rows 3 x 15 ( 23 kg)
31.05.2025
Deadlift 3 x 5 ( 80 kg )
BB rdl 3 x 12 ( 48 kg)
Plank 2 x 1 minutes and 15 seconds, crunches 2 x 20
01.06.2025
A1 Overhead press 3 x 5 ( 40 kg ) - PR
A2 DB rows 3 x 8 ( 33 kg)
B1 Floor press 3 x 12 ( 50 kg)
B2 DB rows 3 x 10 ( 23 kg)
8th week
03.06.2025
Zercher squat 3 x 5 ( 62 kg)
DB goblet squats 3 x 8 ( 33 kg)
L- tucked sits 3 x 30 seconds
05.06. 2025
A1 Floor press 3 x 5 ( 62 kg)
A2 DB rows 3 x 20 ( 23 kg)
B1 pushups 2 x 25
B2 biceps curls 2 x 20
Zercher squats + goblet squats are funny combination, my legs are sore even 3 days after leg session.
Floor press was done with some pause at the bottom.
Doggo always support my lifting activity..
3 Likes
07.06.2025
Deadlift 3 x 5 ( 84 kg)
Romanian deadlift 3 x 15 ( 58 kg)
Plank 2 x 1:30
Bicycle crunches 2 x 30
Calories: 2200 g
Protein: 195 g, Carbs: 144 g, F: 92,8 g
08.06.2025
Overhead press 3 x 5 ( 42 kg)
DB rows 20, 3 x 8, 30 (23 kg, 33 kg, 37 kg, 39 kg, 23 kg)
Pushups 2 x 25
Biceps curls 2 x 10
PR again on overhead press. I didnt superset overhead press with db rows, cause I wanted to spare energy on pressing. Mission completed.
But I have to buy liquid chalk, my hands were sweating and this bar has smooth knurling.
3 Likes
9 th week
10.06.2025
Zercher squats 3 x 5 ( 64 kg )
DB goblet squats 3 x 15 ( 29 kg)
CTucked L-sits 2 x 45 s, bicycle crunches 2 x 25
12.06.2025
A1 Floor press 3 x 5 ( 64 kg)
A2 DB rows 2 x 20 ( 25 kg )
B1 push-ups 2 x 20
B2 Curls 2 x 15
14.06 2025
Deadlift 3 x 5 ( 86 kg )
Romanian deadlift 3 x 10 ( 50 kg)
Plank 3 x 1 minute
15.06.2025
Overhead press 1 x 4, 2 x 3 ( 44 kg )
DB rows 5 x 8 ( 25 kg, 33 kg, 37 kg, 39 kg, 41 kg)
A1 pushups 3 x 15
A2 curls 3 x 15
Well, didnt finish overhead press with prescribed reps. This week I will try 3 x 3 with 46 kg.
Also I have to be more precise with calories counting.
3 Likes
10 th week
17.06.2025
Zercher squats 3 x 5 ( 68 kg )
DB goblet squats 3 x 15 ( 27 kg )
L tucked sit 2 x 50 seconds
Crunches 2 x 50
Calories: 2170 kcal
P: 130 g, C : 190 g, F: 70 g
19.06.2026
A1 Floor press 3 x 5 ( 66 kg )
A2 DB rows 3 x 12 ( 33 kg )
B1 Overhead press 3 x 12 ( 28 kg )
B2 DB rows 3 x 10 ( 33 kg )
Calories: 2370 g
P: 140 g, C: 150 g, F: 130 g
On rest day, walking every day as usual. Get more than 20k steps. Tuesday session hit the legs hard again.
3 Likes
21.06.2025
Deadlift 3 x 5 ( 88 kg )
Romanian deadlift 3 x 12 ( 60 kg)
Calories intake; 1700 kcal
P: 130 g, C: 180 g, F: 55 g
22.06.2025
Overhead press 1 x 3 ( 46 kg ), 3 x 8 ( 38 kg)
DB rows 4 x 8 ( 33 kg, 37 kg, 41 kg, 43 kg)
Pushups 2 x 20
Curls 4 x 15
Calories intake: 1400 g
P: 90 g, C: 168 g, F: 45 g
Lack of sleep and food, but still managed PR on overhead press.
3 Likes
11th week
24.06.2025
Zercher squats 3 x 5 ( 70 kg )
DB goblet squats 3 x 8 ( 33 kg)
L tucked sits 2 x 30 seconds
Crunches 2 x 40
Calories: 2500 g
P: 175 g, C: 145 g, F : 135 g
3 Likes
25.06. - 26.06.2025
Walking ~ 8 km each day
27.06.2025
Wanted to lift before work, but I fell asleep. When I finaly get home after work, we had visit from GF parents. Son was a little nervous after 2 hours, so I left living room with him and the silence improved his mood again.
My GF and her parents wanted to order pizza for dinner, but I told her several times NO. She and her parents have knowleadge, that gluten is enemy no.1 for me and causing me eczema, but still came this f**** question after some time. Cmon, I dont want to risk it.
When they left, it was time for bath and I moved plates to living room to start the press session.
A1 Floorpress 2 x 5, 1 x 3 ( 68 kg )
A2 DB rows 3 x 12 ( 33 kg )
B1 Overhead press 2 x 12 ( 28 kg )
B 2 DB rows 2 x 10 ( 33 kg )
C Curls dropset 15 x 22 kg, 20 x 18 kg, 20 x 12 kg
Calories intake: 2500 g
P: 140 g, C : 225 g, F : 110 g
Well, overall I didnt feel strong today for pressing. Thee last set of floor press was grindy.
3 Likes
29.06.2025
Deadlift 3 x 5 ( 90 kg )
Romanian deadlift 3 x 15 ( 50 kg )
Abs
Calories intake: 1800 kcal
P: 110 g, C: 110 g, F: 100 g
02.07.2025
Overhead press 3 x 3 ( 46 kg)
DB rows 3 x 10, 1 x 20 ( 33 kg, 23 kg)
Push-ups 3 x 10 + curls 3 x 10
Calories intake: 2300 kcal
P: 112 g, C:195 g, F: 125 g
2 Likes
12th week
Zercher squat 3 x 5 ( 72 kg )
Lunges BW 2 x 20
BB zercher romanian deadlift 3 x 10 ( 28 kg)
Tucked L sit 2 x 30 sec.
Crunches 2 x 50
Calories: 2450 kcal
P: 147 g, C: 213 g, F: 111 g
Zercher RDL was done in range like normal RDL.
2 Likes
05.07.2025
Wake up at 4:30 a.m. and started session at 5 a.m.
A1 Floorpress 3 x 5 ( 66 kg)
A2 DB rows 3 x 20 ( 23 kg )
B1 Overhead press 2 x 15 ( 28 kg)
B2 DB rows 2 x 15 ( 23 kg )
C Biceps curls 3 x 10
Breakfast :
Pancakes made from 3 eggs, 90 g oats, 1 banana, 30 g protein powder, 120 ml milk + 60 g peanut butter.
Calories: 1180
P: 73 g, C: 90, F: 55 g
2 Likes
06.07.2025
Deadlift 3 x 5 ( 94 kg )
Romanian deadlift 3 x 10 ( 48 kg )
Plank 2 x 1:30 min
Calories intake: 2100 g
P: 104 g, C: 200 g, F: 91 g
08.07.2025
Wake up at 3:45 am and started session before work.
Overhead press
A1 1 x 1 ( 46 kg ) - fail, 3 x 8 ( 38 kg)
A2 DB rows 3 x 10 ( 33 kg )
B1 Floor press 3 x 10 ( 48 kg )
B2 DB rows 3 x 15 ( 23 kg )
C Curls 3 x 10
Calories intake 2000 kcal
P: 140 g, C: 135 g, F: 100 g
09.07 2025
Wake up 3:00 a.m.
Zercher squats 1 x 0 ( 74 kg), 4 x 8 ( 48 kg )
DB goblet squat 3 x 12 ( 23 kg )
Zercher deadlift 2 x 10 ( 28 kg)
Tucked - L - sits 2 x 30 seconds
Decided to move lifting weights before work. Sometimes I wasnt able to hit weights after work, so after I arrive from the work, I can spend time with my family.
Also felt extremely week the last two days, but I believe its matter of time to get back on track.
4 Likes
11.07.2025
Wake up 3:15, started session at 3:30 a.m.
A1 Floor press 3 x 5 ( 68 kg)
A2 DB rows 3 x 5 ( 23 kg )
B1 Overhead press 3 x 10 ( 28 kg)
B2 DB rows 3 x 10 ( 33 kg)
C pushups 2 x 20
D curls 4 x 10
Calories intake: 1800 kcal
P: 130 g, C: 130 g, F: 80 g
4 Likes
13.07.2025
Deadlift 3 x 5 ( 96 kg )
Romanian deadlift 3 x 8 ( 68 kg )
Planks 2 x 1:30
Crunches 100 reps
Calories intake: 1770 kcal
P: 155 g, C: 96 g, F: 84 g
14. 07. 2025
A1 Overhead press 4 x 6 ( 40 kg )
A2 DB rows 4 x 10 ( 23, 25, 27, 32, 35 kg )
B1 Floorpress 3 x 10 ( 42 kg, 48 kg, 52 kg)
B2 DB rows 3 x 10 ( 23 kg )
C BW pushups 2 x 20
Calories intake: 2000 kcal
P: 136 g, C: 226 g, F: 58 g
Took one week break from the work, so I changed alarm to 5 a.m.
For overhead press I used lighter load, because I didnt feeel, that I would be able to lift 46 kg even for one rep.
Moving on the 13th week
16.07 2025
Zercher squats 3 x 5 ( 74 kg )
BB zercher romanian deadlift 3 x 10 ( 30 kg )
BW lunges 2 x 20
Calories intake: 1550 g
P: 112 g, C: 173 g, F: 45 g
Well I didnt hit my calorie goals, but I found out that in the evening. I drank protein shake before the bath time and when my son fell asleep, I ate cottage cheese with 10 ml olive oil.
17.07.2025
A1 Floorpress 3 x 5 ( 70 kg )
A2 DB rows 3 x 10 ( 33 kg )
B1 Overhead press 3 x 12
B2 DB rows 3 x 12 ( 23 kg )
C1 BB rows 3 x 10 ( 25 kg )
C2 BW push-ups 3 x 10
Calories intake: 2700 kcal
P: 130 g, C: 310 g, F: 98
Courier brought me a package from Decathlon today, I ordered 4 x 5 kg plates, so my collection of plates increased to 128 kg. This 5 kg plates suits better for dumbell barbell, because a less size in diameter = more ROM for DB rows.
Previously I used 10 kg plates, I can leave plates on dumbell now after session and still have another 5 kg plates to load the bar.
During this 13 th week, hit another PR on zercher squats and floor press. When I started, my 1 RM for zercher squats and floor press was 70 kg, so there is definitely a progress.
3 Likes
19.07.2025
Deadlift 3 x 5 ( 98 kg )
Romanian deadlift 3 x 10 ( 68 kg )
L-sits 3 x 15 seconds
Crunches 50 reps
Didnt count the calories, didnt eat at home dinner and also have some ice cream
20.07.2025
A1 Overhead press 3 x 8 ( 36 kg )
A2 DB rows 3 x 10 ( 33 kg)
B1 Floorpress 3 x 10 ( 48, 52, 56 kg)
B2 DB rows 3 x 15 ( 23 kg )
C Curls 3 x 20
Calories intake: 2130 kcal
P: 130 g, C: 125 g, F: 120 g
3 Likes
14 th week
23.07.2025
Zercher squats 1 x 3 ( 76 kg )
Zercher romanian deadlift 3 x 10 ( 30 kg )
Lunges with 10 kg plate 2 x 15
Abs
25. 07 .2025
A1 Floorpress 3 x 3 ( 72 kg )
A2 DB rows 3 x 8 ( 23 kg )
B1 Overhead press 3 x 10 ( 28 kg)
B2 DB rows 3 x 10 ( 23 kg )
27. 07. 2025
Deadlift 3 x 5 ( 100 kg )
Romanian deadlift 3 x 10 ( 68 kg )
Abs
28 .07. 2025
A1 Overhead press 3 x 8 ( 38 kg )
A2 DB rows 3 x 10 ( 23, 25, 29 kg)
B1 Floorpress 3 x 10 ( 48 kg )
B1 DB rows 3 x 8 ( 31 kg, 33 kg , 35 kg )
On zercher squats I started to round back too much, so I did only one set and then moved on assistance.
Floorpress went better get 3 reps in 3 sets with 72 kg.
Conventional deadlift still feel like this exercise is not suitable for me. Hard to lift the bar from the floor and always hiting the knees on the way up.
I followed routine, that I get from mate at gym (which is compete in PWL in masters category and helped a lot of gals and guys to get stronger, even many started to compete in PWL) and I had to modify program, because I dont have a bench and squat rack at home.
Results (before / after)
Zercher squats: 70 kg 1 x 1 => 74 kg 3 x 5
Floor press: 70 kg 1 x 1 => 72 kg 3 x 3
Overhead press 42 kg 1 x 1 => 46 kg 3 x 3
Since I became father, sleep is shorter ( 5 hours in average) but I am tracking food and trying to hit maintenance calories.
What next ? Since I moved my session before work, I would like to keep sessions shorts. I will keep sets same as before, but I am increasing reps from 5 to 6-8 range. If I hit 8 reps on every set, next session I add weight to the bar. Range for assistance would be 10 - 12.
2 Likes
DPM (double progression method) week 1
02.08.2025
Zercher squat 3 x 8 ( 48 kg )
Zercher romanian deadlift 3 x 10 ( 28 kg )
BW lunges 3 x 10
Abs
Calories: 2040 kcal
P: 146 g, C’ 156 g , F: 90 g
03. 08 . 2025
A1 Floorpress 3 x 8 ( 48 kg )
A2 DB rows 3 x 12 ( 23 kg )
B1 Overhead press 3 x 12 ( 24 kg )
B2 DB rows 3 x 12 ( 23 kg )
C pushups 3 x 15
Calories: 2010 kcal
P: 140 g, C: 190 g, F: 70 g
05. 08. 2025
Deadlift 3 x 8 ( 60 kg )
Romanian deadlift 3 x 12 ( 48 kg )
BW lunges 2 x 25
Planks 2 x 90 seconds
Calories: 2300 kcal
P: 156 g, C: 210 g, F: 90 g
06.08.2025
A1 Overhead press 3 x 8 ( 30 kg )
A2 DB rows 3 x 10 ( 27 kg )
B1 Floorpress 3 x 12 ( 42 kg )
B2 DB rows 3 x 10 ( 27 kg )
C Curls 2 x 20
Calories: 2000 kcal
P: 122 g, C: 121 g, F: 116 g
3 Likes
Double progression method week 2
09.08.2025
Zercher squats 3 x 8 ( 50 kg)
Zercher romanian deadlift 3 x 10 ( 30 kg)
Lunges 1 x 15 ( + 5kg plate in both hands) , 1 x 25 ( BW )
Abs
Lunges is exercise that I hate and love simultaneously. During the first week, I had problem with balance, but it was better today.
Estimated calories: 1700 kcal
P: 122 g, C: 130 g, F: 70 g
Had to skip breakfast today and get to the table and eat around 4 p.m. Shovel cottage pie ( first time I prepared this type of meal) down to my throat and then eat second food around 8 p.m.
3 Likes