Maťo's Training Log

Training Training Logs
422

Life got in the way. I tried to follow lower / upper 4 times per week, but sometimes I was able to get only 2 days.

At first, I had no problem to wake up and training at 3 a.m., but during september I overslept several times, even I was late at work and then I had to stay longer… Also sometimes I have to stay overtime at work, when I get back, my attention was focused on my son.

On october, things get a little better till I strained something at my left hip,during lunges at one of my lower body session. The pain occured randomly, even when I had to pick up something from floor, walking or in bending position to tie shoelaces.

Anyway, I’m completely out of training right now. On Friday, I had two teeth surgically extracted, and for lower one , they had to cut my gum, saw the tooth in half, and then pull out the remains. However, the pain persists and radiates to my ear. I have to go back for another examination tomorrow.

Right now, I’m living on puddings, but I can’t eat much because of the pain.

I dont know when I get back to the training, but I will have to start again from scratch.

2 Likes
423

sorry to read this. feel better soon.

424

Don’t stress too much about this, it takes less time than you think to get back to where you were

2 Likes
425

Muscle memory will take over. You will be able to get back at it.

2 Likes
426

Changed training and will be following 531 for now. I have limited time, so I was looking for a routine, that would be no longer than 30 minutes.

Prior this week, I tested my RM and set TM. Also I have to start eat more, after surgical teeth extraction, I wasnt able to eat properly for 2 weeks, problem was even protein shake with peanut butter and banana. So I just eat yogurts after I arrived from work.

02. 12. 2025 week 1 day 1
A1Zercher squat 3 x 5 (32 kg, 38 kg, 42 kg)
A2 band pullaparts 3 x 25
B1 Zercher squats 5 x 5 with 32 kg
B2 BW pushups 5 x 10
C: BW squats 2 x 35

03. 12. 2025 week 1 day 2
A1 Floor press 3 x 5 ( 33 kg, 38 kg, 42 kg)
A2 DB rows 3 x 8 ( 22 kg )
B1 Floor press 5 x 8 ( 33 kg )
B2 DB rows 5 x 8 ( 22 kg )
C1 DB triceps extension 3 x 20 ( 10 kg )
C2 BB curls 3 x 10 ( 18 kg )
D BW squats 2 x 30

06. 12. 2025 week 1 day 3
A1 Deadlift 3 x 5 ( 50 kg, 58 kg, 64 kg)
A2 Band pullaparts 3 x 20
B1 deadlift 5 x 5 ( 50 kg )
B2 BW pushups 5 x 10
C BW squats 2 x 20, 1 x 15

07.12.2025 week 1 day 4
A1 Overhead press 3 x 5 ( 22 kg, 28 kg, 30 kg)
A2 DB rows 3 x 8 ( 22 kg )
B1 Overhead press 5 x 8 ( 22 kg )
B2 DB rows 5 x 8 ( 22 kg )
C1 DB overhead exten 3 x 15 ( 12 kg )
C2 BB curls 3 x 10
D Abs 80 reps.

3 Likes
427

10 12. 2025 week 2 day 1
A1 Zercher squat 3 x 5 (34 kg, 40 kg, 44 kg)
A2 band pullaparts 3 x 25
B1 Zercher squats 5 x 5 with 32 kg
B2 BW pushups 5 x 10
C: DB goblet squats 2 x 25

11. 12. 2025 week 2 day 2
A1 Floor press 3 x 5 ( 34 kg, 38 kg, 44 kg)
A2 DB rows 3 x 8 ( 22 kg )
B1 Floor press 5 x 8 ( 34 kg )
B2 DB rows 5 x 8 ( 22 kg )
C1 DB triceps extension 3 x 20 ( 10 kg )
C2 BB curls 3 x 10 ( 18 kg )
D BW squats 2 x 30

13. 12. 2025 week 2 day 3
A1 Deadlift 3 x 5 ( 50 kg, 58 kg, 64 kg)
A2 Band pullaparts 3 x 20
B1 deadlift 5 x 5 ( 50 kg )
B2 BW pushups 5 x 10
C DB goblet squats 2 x 25 (12 kg)

14.12.2025 week 2 day 4
A1 Overhead press 3 x 5 ( 24 kg, 28 kg, 32 kg)
A2 DB rows 3 x 8 ( 22 kg )
B1 Overhead press 5 x 8 ( 24 kg )
B2 DB rows 5 x 8 ( 22 kg )
C1 DB overhead exten 3 x 20 ( 10 kg )
C2 BB curls 3 x 10
D Abs 80 reps

16.12.2025 week 3 day 1
A1 Zercher squat 3 x 5 (38 kg, 42 kg, 48 kg)
A2 band pullaparts 3 x 25
B1 Zercher squats 5 x 5 with 32 kg
B2 BW pushups 10, 12, 14, 16, 14
C: DB goblet squats 2 x 25 (15 kg )
Calories: 2360, P: 157g, C: 236 g, F: 85 g

3 Likes
428

18.12.2025 week 3 day 2
A1 Floor press 3 x 5 ( 36 kg, 42 kg, 46 kg)
A2 DB rows 3 x 10 ( 22 kg)
B1 Overhead press 5 x 8 ( 36 kg )
B2 DB rows 5 x 10 ( 22 kg )
C1 DB overhead exten 2 x 30 ( 10 kg )
C2 BB curls 2 x 10 (18 kg)
Calories: 2100
P: 162 g, C: 115 g, F: 110 g

20. 12. 2025 week 3 day 3
A1 Deadlift 3 x 5 ( 54 kg, 62 kg, 68 kg)
A2 Band pullaparts 3 x 20
B1 deadlift 5 x 5 ( 54 kg )
B2 BW pushups 3 x 15, 2 x 10
C DB goblet squats 2 x 20 (15 kg)
D Plank 2 x 1:30
Calorie: 2000 kcal, P: 144g, C: 250 g, F: 43

21.12.2025 week 3 day 4
A1 Overhead press 3 x 5 ( 28 kg, 32 kg, 32 kg)
A2 DB rows 3 x 8 ( 22, 27, 31 kg)
B1 Overhead press 5 x 8 ( 28 kg )
B2 DB rows 5 x 8 ( 22 kg )
C1 DB overhead exten 3 x 20 ( 10 kg )
C2 BB curls 3 x 10 (18 kg)
Calories: 2050
P: 150 g, C: 208 g, F: 64,5 g

3 Likes
429

Started another 5sPRO leader with some change in last working set.

24. 12. 2025 week 4 day 1
A1 Zercher squat 2 x 5 (38 kg, 40 kg)
1 x 24 (44 kg)
A2 band pullaparts 3 x 25
B1 Zercher squats 5 x 5 with 38 kg
B2 BW pushups 5 x 10
C: goblet squats 3 x 24 ( 17 kg)

25. 12. 2025 week 4 day 2
A1 Floor press 2 x 5 ( 34 kg, 38 kg)
1 x 22 (42 kg)
A2 DB rows 2 x 10, 1 x 20 ( 22 kg )
B1 Floor press 5 x 8 ( 34 kg )
B2 DB rows 5 x 10 ( 22 kg )
C1 DB triceps extension 3 x 20 ( 10 kg )
C2 BB curls 3 x 20 ( 18 kg )

Merry xmas

3 Likes
430

26.12.2025
Running 4,3 km at slow pace.

27.12.2025
Walking - 10,3 km

28. 12. 2025 week 4 day 3
A1 Deadlift 3 x 5 ( 50 kg, 60 kg, 68 kg)
A2 Band pullaparts 3 x 20
B1 Deadlift 5 x 5 ( 50 kg )
B2 BW pushups 5 x 10
C DB goblet squats 3 x 20 (17 kg)

29.12.2025 week 4 day 4
A1 Overhead press 3 x 5 ( 24 kg, 28 kg, 30 kg)
A2 DB rows 3 x 10 ( 22 kg)
B1 Overhead press 5 x 8 ( 24 kg )
B2 DB rows 5 x 10 ( 22 kg )
C1 DB overhead extensions 3 x 20 ( 12 kg )
C2 BB curls 3 x 15 (20 kg)

31.12.2025
I wanted to continue with squat day, but yesterday fell snow so I changed plan. Instead of lifting sessions, I went to run for 8.5 km at slow pace and enjoy winter scenery. I used hiking shoes and had no problem with grip.

Maybe will lift at evening or tomorrow. But definitely will go run again and enjoy winter weather.

IMG_20251231_105536
IMG_20251231_1055361920×1080 452 KB

4 Likes
431

Beautiful!

1 Like
432

01. 01. 2025 week 5 day 1
A1 Zercher squat 3 x 5 (38 kg, 42 kg, 48 kg)
A2 band pullaparts 3 x 30
B1 Zercher squats 5 x 5 with 38 kg
B2 BW pushups 5 x 10
C goblet squats 4 x 10 ( 22 kg)
D abs ( planks + crunches)

Finally found suitable stance for me on zerchers. Previously I did zerchers with wider stance, but my hip didn’t like it. Today I tried to use narrow stance and also kept hands more closer, so I was able to squat deeper (my elbows hit thighs when I used wider stance).

Aftery son went to sleep at 10 a.m., I went to 6.5 km run. There was more snow on sidewalks, but hiking shoes helped a lot.

IMG_20260101_151402
IMG_20260101_1514021920×3413 852 KB

3 Likes
433

02. 01. 2026 week 5 day 2
A1 Floor press 3 x 5 ( 36 kg, 42 kg, 46 kg)
A2 DB rows 3 x 10 ( 22 kg )
B1 Floor press 5 x 8 ( 36 kg )
B2 DB rows 5 x 10 ( 22 kg )
C1 DB triceps extension 3 x 20 ( 12 kg )
C2 BB curls 3 x 15 ( 20 kg )

Evening run 5.5 km, temperature drop below the zero degree Celsius, so road was became a little slippery than last days.

IMG_20260102_183738
IMG_20260102_1837381920×3413 1.18 MB

3 Likes
434

Happy Cake Day!!

2 Likes
436

07. 01. 2026 week 6 day 2
A1 Floor press 3 x 5 ( 38 kg, 44 kg, 48 kg)
A2 DB rows 3 x 10 ( 22 kg )
B1 Floor press 5 x 8 ( 38 kg )
B2 DB rows 5 x 10 ( 22 kg )
C1 DB triceps extension 3 x 20 ( 14 kg )
C2 BB curls 3 x 20 ( 18 kg )

Running from the work 4 km

08. 01. 2026
Running from the work 3.2 km

09. 01. 2026 week 6 day 3
A1 Deadlift 3 x 5 ( 58 kg, 62 kg, 70 kg)
A2 Band pullaparts 3 x 30
B1 Deadlift 5 x 5 ( 58 kg )
B2 BW pushups 5 x 10
C DB goblet squats 3 x 15 (22 kg)

Running from the work: 3.2 km

10. 01. 2026 week 6 day 4
A Overhead press 3 x 5 ( 28 kg, 32 kg, 34 kg)
B1 Overhead press 5 x 8 ( 28 kg )
B2 DB rows 1 x 15, 4 x 12 ( 22 kg )
C1 DB overhead extensions 3 x 20 ( 14 kg )
C2 BB curls 3 x 18 (20 kg)

Running 6.5 km

2 Likes
437

11. 01. 2026
Running - 10 km

Joker anchor - for next 3 weeks

13.01.2026 week 7 day 1
A1 Zercher squat 3 x 5 (40, 44, 50)
A2 pullaparts 3 x 20
B1 Zercher squats 2 x 3 (52, 54)
B2 pushups 2 x 10
B1 Zercher squats 3 x 5 ( 40 )
B2 pushups 3 x 10
C db goblet squats 3 x 10 (23)
D abs
Calories: 1950, P: 115g, C: 140 g, F:99 g

14. 01. 2026 week 7 day 2
A Floor press 3 x 5 ( 36, 44 kg, 46 kg)
B Floor press 2 x 3 ( 48, 50 )
C1 Floor press 3 x 8 ( 36 kg )
C2 DB rows 3 x 15 ( 23 kg )
D1 DB triceps extension 3 x 15 ( 15 kg )
D2 BB curls 3 x 10 ( 18 kg )
Calories: 2350, P: 135g, C: 198, F: 108 g

16. 01. 2026 week 7 day 3
A1 Deadlift 3 x 5 ( 54 kg, 60 kg, 70 kg)
A2 Band pullaparts 3 x 20
B1 Deadlift 2 x 3 ( 72, 74 kg )
B2 BW pushups 2 x 10
C1 Deadlift 3 x 8 ( 54 )
C2 pushups 3 x 10
D DB goblet squats 3 x 8 (22, 27, 31)
Abs
Calories: 2446, P: 160 g, C: 216 g, F: 106 g

17. 01. 2026 week 7 day 4
A Overhead press 3 x 5 ( 28, 32, 34 kg)
B Overhead press 2 x 3 ( 36, 38 kg )
C1 overhead press 3 x 8 ( 28 )
C2 DB rows 1 x 20, 2 x 15 ( 22 kg )
D1 DB overhead extensions 3 x 10( 15, 17, 19 kg )
D2 BB curls 3 x 10 (20 kg)
Calories: 2047, P: 147g, C: 180 g, F: 75 g

I wanted to take a break from running after saturday, because my right hip started to protest during walk. But I took a challenge to run 10 km on sunday. Then I cursed on myself, but on tuesday after leg session everythig came back to normal.

2 Likes
438

21.01.2026 week 8 day 1
A1 Zercher squat 3 x 5 (36, 40, 48)
A2 pullaparts 3 x 20
B1 Zercher squats 3 x 5 ( 36 )
B2 pushups 3 x 10
C db goblet squats 3 x 10 (27, 29, 35)
D abs
Running 3 km

23. 01. 2026 week 8 day 2
A1 Floor press 3 x 5 ( 32, 38 kg, 44 kg)
A2 Db rows 3 x 10 (23 kg)
B1 Floor press 3 x 8 ( 32 kg )
B2 DB rows 3 x 12 ( 23 kg )
D1 DB triceps extension 3 x 10 ( 15,17,19 kg )
D2 BB curls 3 x 10 ( 18 kg )
Run after work 7 km

24. 01. 2026 week 8 day 3
A1 Deadlift 3 x 5 ( 50 kg, 56 kg, 66 kg)
A2 Band pullaparts 3 x 20
B1 Deadlift 3 x 5 ( 50 kg )
B2 BW pushups 3 x 10
C BB romanian DL 3 x 8 ( 50 kg)
Abs

25. 01. 2026 week 8 day 4
A1 Overhead press 3 x 5 ( 26, 30, 32 kg)
A2 DB rows 3 x 8 ( 25, 27, 29 kg)
B1 overhead press 3 x 8 ( 26 kg )
B2 DB rows 3 x 8( 33 kg )
D1 DB overhead extensions 3 x 12(19 kg )
D2 BB curls 3 x 10 (24 kg)

3 Likes
439

Joker anchor - 3 week

28.01.2026 week 9 day 1
A1 Zercher squat 3 x 5 (42, 48, 52)
A2 pullaparts 3 x 20
B1 Zercher squats 2 x 3 (54, 56)
B2 pushups 2 x 10
B1 Zercher squats 3 x 5 ( 42 )
B2 pushups 3 x 10
C db goblet squats 3 x 8 (33 kg)
Calories: 2440, P: 147g, C: 313 g, F:60 g

Run from the work 3 km

29. 01. 2026 week 9 day 2
Run 3 km from the work followed by

A1 Floor press 3 x 5 ( 38, 42 kg, 48 kg)
A2 DB rows 3 x 10 ( 23 kg )
B1 Floor press 2 x 3 ( 50, 52 )
B2 DB rows 2 x 10 ( 27 kg, 29 kg)
C1 Floor press 3 x 8 ( 38 kg )
C2 DB rows 3 x 12 ( 23 kg )
D1 DB triceps extension 3 x 12 ( 19 kg )
D2 BB curls 3 x 10 ( 18 kg )
Calories: 2418, P: 167g, C: 309, F: 50 g

16. 01. 2026 week 7 day 3
A1 Deadlift 3 x 5 ( 56 kg, 64 kg, 72 kg)
A2 Band pullaparts 3 x 20
B1 Deadlift 2 x 3 ( 74, 78 kg )
B2 BW pushups 2 x 10
C1 Deadlift 3 x 8 ( 56 )
C2 pushups 3 x 10
D DB goblet squats 3 x 10 (33 kg)
Calories: 2312, P: 119 g, C: 287 g, F: 71 g
Run from the work

30 01. 2026 week 9 day 4
A1 Overhead press 3 x 5 ( 28, 32, 36 kg)
A2 DB rows 2 x 10 ( 23 kg )
B1 Overhead press 2 x 3 ( 38, 40 kg )
B2 DB rows 2 x 10 ( 23 kg )
C1 overhead press 3 x 8 ( 28 )
C2 DB rows 13x 10 ( 22 kg )
D1 DB overhead extensions 3 x 6( 23 kg )
D2 BB curls 3 x 10 (20 kg)
Calories: unknown due the eating at my brother’s place

Next week I continue with FSL, but instead of 5 x 5 on assistance ( 5 x 8 upper body), I will reduce sets from 5 to 3. Also will try get from bed around 3 a.m. and finish lifting before work, but sometimes it is a little challenge. Our little one is funky, because he likes to wake up many times during night, if he is not hungry, then the teeth bothering him or he cry from the sleep and so on hehehe. My colleauge make a joke from me, how their children slept whole night and why I am looking so tired at work.

Overal I am feeling great, keep pushing with lifting for small steps and also Inam glad that my conditioning gets better and I am able to run with higher pace.

3 Likes
440

5SPRO

02. 02.2026 week 10 day 1
A1 Zercher squat 3 x 5 (38, 44, 48)
A2 pullaparts 3 x 20
B1 Zercher squats 3 x 5 ( 38 )
B2 pushups 3 x 15
C db goblet squats 3 x 15 (27 kg)

Run from the work 3 km

04. 02. 2026 week 10 day 2

A1 Floor press 3 x 5 ( 38, 42 kg, 46 kg)
A2 DB rows 3 x 8 ( 27 kg )
B1 Floor press 3 x 8 ( 38 kg )
B2 DB rows 3 x 10 ( 27 kg )
C1 DB triceps extension 3 x 12 ( 27 kg )
C2 BB curls 3 x 10 ( 22 kg )

05. 02. 2026 week 10 day 3
A1 Deadlift 3 x 5 ( 56 kg, 60 kg, 68 kg)
A2 Band pullaparts 3 x 20
B1 Deadlift 3 x 5 ( 56 kg )
B2 BW pushups 2 x 10
C DB goblet squats 3 x 10 (33 kg)
D abs 100 reps

07 02. 2026 week 10 day 4
A1 Overhead press 3 x 5 ( 26, 30, 34 kg)
A2 DB rows 3 x 10 ( 27 kg )
B1 Overhead press 3 x 8 ( 26 kg )
B2 DB rows 3 x 10 ( 27 kg )
C1 DB overhead extensions 3 x 15 (15 kg)
C2 BB curls 3 x 10 (20 kg)

Running: 5.5 km

09. 02.2026 week 11 day 1
A1 Zercher squat 3 x 5 (40, 46, 52)
A2 pullaparts 3 x 20
B1 Zercher squats 3 x 5 ( 40 kg )
B2 pushups 3 x 15
C db goblet squats 3 x 15 (27 kg)

Run from the work 3 km

10. 02. 2026 week 11 day 2

A1 Floor press 3 x 5 ( 40, 44 kg, 48 kg)
A2 DB rows 3 x 12 ( 27 kg )
B1 Floor press 3 x 8 ( 40 kg )
B2 DB rows 3 x 8 ( 27 kg )
C1 DB triceps extension 3 x 16( 17 kg )
C2 BB curls 3 x 10 ( 22 kg )

Run from work 3 km

13. 02. 2026 week 11 day 3
A1 Deadlift 3 x 5 ( 56 kg, 66 kg, 72 kg)
A2 Band pullaparts (3 x 20)
B1 Deadlift 3 x 5 ( 56 kg )
B2 BW pushups 3 x 15
C Zercher deadlifts 3 x 10 (32 kg)
D abs 100 reps

14. 02. 2025
Walk with my son in stroller for 7.5 km

15 02. 2026 week 11 day 4
A1 Overhead press 3 x 5 ( 28, 32, 36 kg)
A2 DB rows 3 x 8 ( 29 kg )
B1 Overhead press 3 x 8 ( 28 kg )
B2 DB rows 3 x 8 ( 29 kg )
C1 DB overhead extensions 2 x 25 (17 kg)
C2 BB curls 3 x 20 (20 kg)

Walk with my son in stroller for 7.3 km.

2 Likes