03.07.2022
BP (1 min. rest)-10x20, 5x40, 3x50, 9x5x55, 1x20x55;
SQ (1 min. rest)-10x20, 5x40, 2x50, 9x5x52.5, 1x17x52.5;
Seated Row (Cable) - 15x60, 15x70, 12x80.
2 Likes
05.07.2022
Shoulder Press (rest 1 min.) -5x20, 9x5x30, 1x15x30;
Lat Pulldown-10x45, 3x10x60;
2-3 min. exercises for the rotator cuffs of the Shoulders
Training is very enjoyable when the program tells you what and how much to lift.
Iāve been eating around 1900-2100 calories for the past few days. I try not to take in a lot of carbs. Iām even thinking about eliminating them at all on the days I donāt train. The goal is to increase strength, melt a large amount of fat and preserve muscle as much as possible. Iām not very strong, I havenāt trained for long on a prescribed program, so I think if Iām serious I have the potential to lift heavier at a much lower personal weight. I have had these goals for years, but I havenāt made the effort to achieve them.
2 Likes
07.07.2022
Chin-Up1,1,2,2,2,1,5
Dip-3,3,6,7,5,5,12
2 Likes
09.07.2022
BP-15x20, 10x40, 5x60, 2x10x70 kg.
Incline BP-2x12x50 kg.
Crossover Dumbbell-1x10x10 kg. (2x10kg.)
Curl Ez-Bar - 1x12x17, 2x10x27 kg.
Hammer Curl - 12x10 kg., 10x12.5 kg (2x12.5)
Concentration Curl-1x10x10 kg.
Leg Raise-1x20
2 Likes
10.07.2022
Leg Extension-15Ć45, 20Ć55, 21Ć60
Leg Press-2Ć15Ć40, 20Ć70, 15Ć150, 21x150
Hack Squat Machine- 10Ć40, 3Ć12Ć60
Leg Curl-2Ć15Ć35
Seated Calf Raise-15Ć30, 15Ć45
Lately I have no desire or passion to do Squats and Deadlifts. Otherwise, I want to exercise, but Iām tired of these exercises.
2 Likes
12.07.2022
Shoulder Press Machine (Plates)-10x30, 8x40, 12x50, 11x60, 8x60;
Lateral Raise (dumbbell 2x10, 2x12.5, 2x15)- 12, 12, 10;
Shrug Dumbbell (2x30, 2x37.5)-12, 12;
Push Down-20x25, 12x35, 11x35;
Triceps Extension Kneeling (Cable two reels)-15x36, 15x43, 12x50.
Iāve been having a hard time falling asleep lately, usually at least around 01:00 AM and tonight as late as 03:00 AM. I wake up alone around 07:00 AM. In general, when I go to bed, I donāt sleep more than 6-7 hours on weekdays. This has been the case for years.
2 Likes
13.07.2022
Lat Pulldown Machine (Plates)-15x40, 12x60, 10x90, 2x8x100;
Lat Pulldown Reverse Grip-8x75, 12x60;
Row Mashine (Plates)-12x80, 10x100;
Reverse Fly Machine-10x27, 2x8x27;
Hyperextension-1x10.
2 Likes
15.07.2022
Incline BP-12x20, 8x40, 5x50, 12x60, 2x8x70, 5x70;
BP Machine (Plates) - 10x80, 2x10x70;
Fly Machine-1x15
Biceps Dumbbell Curl - 2x10x10 (10+10), 1x10x12.5 (12.5+12.5)
Preacher Curl Machine (Plates)-2x10x15
2 Likes
16.07.2022
Hack SQ Machine-10x10, 10x25, 10x45, 10x65, 10x75;
Lat Pulldown (Reverse Grip)-10x30, 10x50, 10x60, 10x70;
Shoulder Press Machine-10x30, 10x40, 10x60, 8x70;
Concentration Extension Triceps (Cable two reels)-15x14 (L+R), 15x18;
Push Down-15x57, 15x64 (Cable two reels);
Seated Calf Raise-15x15, 25x30;
Leg Raise-1x30.
2 Likes
18.07.2022
Incline BP-10x20, 8x60, 8x70;
BRow-10x40, 8x60, 8x70, 10x70;
Dumbbell Press-1x15x 17.5 (2Ć17.5);
Shoulder Press Machine-8x50, 8x60, 8x70;
Hammer Curl (Alternate)-1x8x15, 1x8x17.5 (2Ć17.5)
Triceps Extension Kneeling (Cable)-1x25;
Seated Calf Raise-1x21x30;
Hyperextension-1x15.
2 Likes
20.07.2022
Chest Press (Machine, Plates)-10x30, 5x50, 5x70, 8x80, 8x80, 8x80;
Row (Machine, Plates)-10x50, 8x80, 10x90, 10x100;
Shoulder Press (Machine, Plates)-10x30, 8x60, 8x65, 10x65;
Dumbbell Curl ( Alternate) 10x10 (10+10), 10x12.5, 10x15;
Triceps Extension Kneeling (Cable two reels)-10x50, 12x57, 12x64;
Hack Squat (Machine, Plates)-12x20, 12x50, 15x60, 12x70;
Leg Raise-1x31.
Recently, I have personal commitments and therefore I prefer to train all muscle groups in one workout, as there are often times when a planned workout for the day does not take place. I try to train at least three times a week with at least one day of rest between sessions. My desire right now is to do more volume, sometimes doing AMRAP a lot and for that reason I train mostly on machines. The Barbell Squat I did for 5-6 years didnāt bring me any muscle development benefits. When I start to push more weight my butt grows and my hips donāt move. Thatās why I havenāt been doing it lately.
2 Likes
22.07.2022
Incline BP-10x20, 10x50, 8x60, 2x8x70;
Chin-Up (Paralel Grip)-5x3;
Lateral Raise-12x10, 12x12.5;
Preacher Curl Machine (Plates)-15x15, 10x20;
Push Down (Cable two reels)-25x50, 20x64,12x70;
Leg Curl - 15x20,15x35;
Seated Calf Raise-31x25;
Walking-1km. 
On many exercises, I purposely slow the eccentric for the last 1-2 reps to do an absolute failure. I am extremely happy to train this way. When I can and have the desire and energy, I add more volume or more weight or some strenuous technique and so on. I donāt commit my brain to specific exercises, sets, reps, training days and so on. I donāt worry if I have a commitment and miss a workout. My kids are also training at this stage this way, they are happy and their muscles are growingā¦strength too. Even today we were together in the Gym.
3 Likes
25.07.2022
BP-10x20, 6x50, 6x60, 10x70, 12x70, 8x80;
BRow-10x20, 10x50, 10x70, 15x70;
Shoulder Press-10x20, 5x40, 5x50;
Curl Z Bar - 12x17, 10x27;
Triceps Extension Z Bar-15x17, 15x27;
SQ -10x20, 10x40, 5x50, 5x60, 15x50.
2 Likes
27.07.2022
SQ-3x40, 3x50, 1x60, 5x3x70;
BP- 5x40, 3x50, 2x70, 5x3x80;
BRow- 8x80;
Seated Row Cable-12x50, 12x70, 12x80;
Push-Down Rope-20x23, 20x30, 15x36.
2 Likes
29.07.2022
Shoulder Press-10x20, 5x30, 2x40, 5x3x45;
Clean-5x3x50;
Shoulder Press Machine-10x60;
Lat Pulldown-10x60;
Hammer Curl-10x12.5 (2x12.5);
Seated Calf Raise-21x30.
For some time now I have been observing a āāātrainerāāāāā at my gym who charges his clients (mostly young people around 18-20 years old and some a little older) about $20 per session, which is about 1 hour.(calculating it at my countryās exchange rate, which equals 2 large nice pizzas in a nice restaurant in the city center).A complete scumbag who if it was up to me would have been shot on the way out at the gym. Some of the exercises he recommends to his clients are downright dangerous to their health. The technique he teaches for most of the exercises is total toilet. I was very hesitant to intervene, but kept quiet. Even my 16 year olds were impressed how incompetent and dangerous is this āāāācoachāāāā".
The other thing I want to say is that I donāt know what the point is for me to keep a study journal. Because no one reads it. And in this situation are most of the people here. There are few who create interest for others. Maybe when you keep a journal you feel part of a community, which stimulates you. I record my workouts in a program I have on my smart phone. Many people do this too, which is why journaling here is only for psychological benefit and ego.
3 Likes
Youāve been viewed 1000s of times, with a Very High Like to Post ratio! Plenty of people read this.
1 Like
yes.
Ha ha, Iām sure those are the two most common things for most people on the forum, but only the first one applies to me. Thereās no way to boost my ego when my Barbell Row or BP weigh more than I can SQ But I donāt really care.
1 Like
31.07.2022
BP -1x40, 1x50, 1x60, 1x70, 1x80, 2x1x90, 4x80, 10x70, 5x60;
SQ-2x40, 2x60, 1x70, 1x80, 1x90, 1x100;
DL-2x5x60; 5x70, 5x80, 1x90, 1x100, 1x110, 3x100, 5x80.
Today I decided for the first time to try a BP with a very wide grip - 88 cm between the hands (34.6 in) . Iām still not used to it this way and will need to improve my technique, but I feel like if I get the hang of it Iāll be able to lift more weight. So far my shoulders are not sore, but I will see how I am tomorrow. I could feel even my back muscles participating in the push. The weak links are my wrists and bar grip, but Iāll get used to it. Taking it out of the stand should also be different because itās harder for me if I take it out like I have been doing so far. It was easiest for me today when itās right above the eyes and I just have to push it up a little.
I didnāt put in much effort today because I decided to do all three main heavy exercises. Iām putting a video, but sorry the shooting angle is not good.
2 Likes
calling me no one?
1 Like