09/02/2022
Press (45 kg.)-1,2,3, 1,2,3, 1,2,3. rest between sets 35-45 sec.
DL- (95 kg.)- 1,2,3, 1,2,3, 1,2,3. rest between sets 35-45 sec.
SQ-3x5x40;
Power Clean-3x1x60;
Chin-Up paralel Grip-3x2.
2 Likes
09/05/2022
SQ-10x40, 10x50, 15x60;
Incline BP-5x40, 10x50, 14x60;
T-Bar Row-10x30, 10x50, 8x60;
Shoulder Press Machine (Plates)-12x50;
Preacher Curl Machine (Plates)-15x15;
Push Down-12x57 (two reels).
2 Likes
09/07/2022
KB 18 kg. (39.6 lb)
Snatch-5L+5R
Bent Over Row-5L+5R
Clean-5L+5R
Push Press-5L+5R
Swing-5L+5R
Total three rounds with 2 min rest between rounds.
After the rounds again:
Snatch-5L+5R, rest, 5L+5R, rest, 5L+5R
At first glance, the weight is not great and the volume is not high. But Iām very weak in this kind of training and I got quite sweaty and tired. Apparently I need to incorporate some conditioning or spend more time on these types of workouts. It doesnāt matter how strong you are on 1RM or 10RM on SQ, BP, and DL or what kind of muscle youāve built if that kind of Body load makes it hard for you.
People are very good at giving each other advice on conditioning, but no one listens.
3 Likes
find a weakness and smash it until itās your strength, but only if it is fun. thatās my advice on conditioning, or general advice, but no one will listen i guess.
1 Like
10/08/2022
Unloading and carrying packed furniture which took about 45 minutes. It was not an easy workout. The next day my lower back was tight, but I went to work out.
10/09/2022
SQ-5x40, 5x50, 3x5x60
Leg Extension-3x15
Leg Curl-2x12
Preacher Curl-2x12
Hammer Curl-2x12
Triceps Extension Barbell-2x12
Push-Down-2x12
2 Likes
Yesterday I was very puzzled by todayās generation of girls. As my sons train and constantly watch bodybuilding videos and other videos for young people, studies have shown me what kind of boys girls like. I mean with what muscle development. It turns out that most girls donāt even like athletic men, and those with a body builder look are out of the question. They are in last place. What surprised me the most was that the most popular guys were the ones who were downright hunky and complete wretches. They are underweight, their ribs are visible and they have absolutely no muscle. They are not even skinny fat people, but without any fat, but also without any muscles. But here are the facts, the largest percentage of girls like these guys. And I watched a lot of videos shot in different countries, including the US. I have also seen many polls where this percentage is the same. Of course this did not diminish my sons desire to have even bigger muscles. They said they are interested in girls who like guys like them and not interested in other girls.
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what if they donāt want to seem vain and donāt answer the questions truthfully?
Well, in this case, it would be normal to point to slightly more athletic guys. Not necessarily the most muscular. But out of 8-9 categories- lanky, with very light muscles, athletic, slightly bigger muscles, bodybuilder, slightly chubby bodybuilder, slightly chubby person without much muscles and fat, they choose the first one.
But the conversation with my sons started with what kind of boys liked the girls at their school. And they told me that the slimmest wretches with long hair have the most girls around them, and thatās in all classes. One of my sons also has long hair /the other has cut it down considerably/ but he is at least initially chasing the vision of Jason Momoa at his best. Personally, I said Momoa isnāt anything special muscle-wise, but itās a good starting point. My sons are not weak, even one of them is invincible in Canadian wrestling at his school. So far he hasnāt lost. They hadnāt seen them during the summer vacation, and when they started school, they were asked if they were taking medication. Itās also genetics apparently, because they donāt do any of the Big Three exercises. Free weights are used only for Shoulder and Arms training. But itās still fair to say that they regularly do Chin-Up and Dip.
1 Like
10/11/2022
ACCUMULATION PHASE - WEEK 1 - Bench Press
BP (set-rep) -9x5x55, 1x15x55, with 1 min. rest
Seated Cable Row-15x40, 12x60, 2x12x80
Push Down-15x57, 2x12x64 (two reels)
I thought and thought and finally decided to start a block program. I have started it before, but for one reason or another I have not continued it. The good thing is that if Iām sometimes busy during a certain week, I can adjust the days so that I fit all four exercises into two or three days of the week. The program has automatic regulation and weights are increased depending on the implementation phase. But I guess most here are aware of such programs. That way I wonāt burden my mind. I open the sheet to see what I have to lift and thatās it. Most of the program is sub-maximal weights, which I like. I have no problem with higher volume.
2 Likes
I find that I canāt stick to my plan of doing the scheduled workouts during the week on certain programs. I tried and it doesnāt work. Sometimes I have an opportunity and sometimes it all goes wrong. So itās best to just do Workout A and Workout B and alternate them with at least a day of rest in between. If I miss doing the corresponding workout on the scheduled day, I will simply do it on the next possible day. Thatās why I have to create a convenient training schedule.
I have also found that when I train at a lighter but high volume my body wants large amounts of food and I am constantly hungry. If I train at a lower volume, but at a higher percentage of my one-rep max, Iām not as hungry. For example, mainly with the main exercises in protocols 10x1, 5x2, 5x3 and similar. The last two workouts were like that, but I havenāt described them.
In the last month I have gained about 10 pounds in personal weight. The training went on, but the body was hungry and I fed it. But one must also take into account the fact that I still did not eat as much as I should have eaten, but a little more, perhaps over the balance. If my goal is to gain weight and Iām constantly cramming, Iām sure Iāll have no problem gaining 20 pounds in a month. I feel like I gain weight very easily.
2 Likes
10/22/2022
BP-10, 10, 12;
Inclune BP- 8, 10;
Lat Pulldown-3x10;
Row (Machiine) 10, 12.
10/23/2022
Leg Press-3x12;
Hack Squat (Machine)-2x12;
Leg Curl-3x12;
Standing Calf Raise (Barbell)-2x25
Leg Raise-3x30
Only working sets are listed. Everywhere eccentric was slower.
1 Like
Hoho, I was wondering what that cake was next to my name, and it was for the anniversary of my registration here. Kudos to those responsible for organizing and maintaining the forum and for the original approach.
I have not described many workouts, but after logging in I will describe the last two. I trained in a 6x6 protocol at about 70% of my maximum lift with two days of rest between workouts. In one workout, the sets were every 45 seconds, and in the second one, every 40 seconds. The other training I will try to be in 35 seconds.
BP-6x6
Lat Pulldown-6x6
Lateral Raise-6x6
Curl-Ez-Bar-6x6
Push-Down-6x6
Hack SQ /Machine/-6x6
I donāt know what the reason is, but in just one week, my armpits have increased by 1 cm /0.4 In/ and my hips by 2 cm. /0.8 In/ The kilograms are only 1 kg. up /2.2 lbs./ But in no way can it be said that I got a big pump when I did the workouts. I had read some time ago that with this method you see results already after the second or third workout. And itās not a placebo effect, I measure my laps almost every day. When I was at a higher personal weight, I did not have such circles in the arms and thighs. On the other hand, I am overweight and have no great desire to gain more weight. The idea is for the waist to shrink and the legs, arms and torso to grow.
1 Like
The last two more substantial workouts in the Gym
SQ-2,2,2,2,3 - 80% 1RM
BP-2,2,2,2,3 - 80% 1RM
OHP-2,2,2,2,3 - 80% 1RM
DLTB-2,2,2,2,3 - 80% 1RM
Snatch KB-20 - 5x (5L+5R)
On some of the days when I didnāt go to the gym, I trained with KB at home. Clean, Press and Snatch
2 Likes
11/20/22
SQ-2x40, 50, 60, 70, 80;
OHP-2x30, 35, 40, 45, 50, 52.5, 55;
One Arm Row DB ( L+R)-2x25, 27,5, 30, 35, 37.5
BP-5x40, 2x50, 60, 70, 80, 90;
Close Grip BP-2x12x60;
Preacher Curl BB-2x12x22.5.
3 Likes
11/29/22 (Gym)
OHP-5x30, 2x40, 1x45, 47,5, 50, 52.5, 55, 57.5, 60;
SQ-5x40, 1x50, 60, 70, 75, 80, 82.5, 85, 87.5, 90;
Power Clean-3x40, 1x45, 47.5, 50, 52.5, 55. 57.5, 60, 65, 70;
Chin Up Paralel Grip- 5x2.
I also had another workout before this one, but since it was done mostly on machines I wonāt describe it.
3 Likes
12/05/2022
BP-10x30, 5x50, 3x60, 2x70, 2x8x80;
Incline BP-2x10x50;
OHP-2x6x40;
Skullcrusher-5x20, 12x25, 10x25.
Everywhere with a 1.5 minute break. Both between sets and between exercises. Because of this, post-BP exercise weights were lighter than I could handle.
3 Likes
My sons are making progress. One guy sends me pictures after training and after heās showered. Donāt believe that they neither Squat nor Deadlift. Lately theyāve started doing Bench Press, otherwise they train only on machines, and use free weights for Biceps, Triceps and some Shoulder exercises. They donāt follow diets, they eat more like normal guys. They are definitely not hard-gainers and maybe this sport is given to them, but who knows. I think itās good for 16 year olds.
2 Likes
Lately, I donāt feel like going to the gym at all and I donāt feel like training with barbells. I do my workouts at home with a kettlebell. I started a program called ROP. Includes a basic clean and alternating arm press, as well as another added exercise. There is a heavy day, a light day, and an intermediate day. The workouts I did are:
3x(1,2,3)
3x(1)
3x(1,2)
4x(1,2,3)
2 Likes
I ran ROP when Corona peaked and I started drinking the Pavel kool aid when gyms closed. As a āminimalistā program that offers some degree of flexibility, it was something I enjoyed and I would take elements from now. If memory serves, the heavy day ran a 1 to 5 ladder, though?
The heavy day grows like the other days, but for the light day and the intermediate day there are different options. Hereās the progression in general:
3x(1,2,3)
4x(1,2,3)
5x(1,2,3)
5x(1,2,3,4)
5x(1,2,3,4,5)
After doing 5x(1,2,3,4,5) you continue with a heavier KB. Or at least thatās my idea.
But the program is stretched to about 13 weeks. You donāt make it to the end of week 5.