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
3 Likes