D1W3
Comment: Pleased. Music was Bleed From Within
Bench Press:
Wup sets
5x64kg
3x73kg
8x81,5kg
Dumbell row:
5 sets of 10 x 25kg
Close Grip Bench Press:
5 sets of 10x58 kg
Hammer Curls:
5 sets of 10 x 12,5 kg
Facepulls:
3 sets of 15 x black resistance band.
Band Pull A parts:
3 sets of 10 x black resistance band
D2W3
Good Training, prework out was old timer pot roast with the anabolic brown gravy and coffee.
Right calf started cramping in the squat, think I could have squeezed 2 more out, but IĀ“ll get the another day.
Tomorrow 3 band mini festival, 3 heavy metal bands. DonĀ“t know them really, but I need to get out.
Music: NakkeknƦkker (Neckbreakers, if translated directly from Danish)
Squat:
Wup Sets
5x74kg
3x84kg
9x94kg
Crunches:
3 sets of 10
RDL:
3 sets of 10 x 60kg
Glute bridge:
5 sets of 10
Bulgarian Split Squat:
2 sets of 6/side.
D3W3
Comment: Happy with todays training,
Music: Some Youtube Gym Metal mix
OHP:
Wup sets + 3 x 15 facepulls with black band
5x40kg
3x46,5 kg
13x51,5 kg
3 sets of 5x 40 kg(FSL)
BB Shrugs:
5 sets of 5 @ 60 kg
Rolling Db Tri Extension:
5 sets of 10 @ 10kg/each hand
Plank:
3 sets of 34 sec
EZ Bar Curl :
5 sets of 10 @ 30kg
D4W3
Comment: Lousy training, day 2 of starting IF, feeling sluggish and lightheaded.
Preworkout was bad, Warm up not good, itĀ“s my own fault**.**
RDL:
5 sets of 10x61,5kg
Rack Pull:
3x61,5kg
3x81,5kg
3x101,5kg
3x121,5kg
Resistance Band Crunch:
3 sets of 12 x blue band
Front Squat:
3 sets of 5x60kg
D3W4
Comment: Happy with todays training, Fasting, so only water/coffee in the tank.
Coming of illness(flu), had no power when squatting 2 days ago, barely made deload weights
Music: Heriot
OHP:
Wup sets + 3 x 15 facepulls with black band
5x37,5kg
5x42,5 kg
16x47,5 kg
3 sets of 5x 36,5kg(FSL)
Rolling Db Tri Extension:
5 sets of 10 @ 10kg/each hand
Plank:
3 sets of 33 sec
Barbell Curl :
5 sets of 10 @ 33kg
D4W4
Comment: Deadlift, had 2-3 more in me, but grip failed.Should have used straps.
Wup: Mobility and light work
Deadlift:
5 sets of 2 x 85kg
1 set of 1 x 97,5kg
1 set of 6 x 104kg
Zercher Squat:
5 sets of 5 x 60 kg
Seated Good Morning:
5 sets of 10 x be+10 kg
D2W5
Little energy, only 5 hrs sleep, but got shit done.
Squat:
5x40kg
5x50kg
5x60kg
3x72,5kg
3x83kg
9x93kg
RDL:
3 sets of 59kg
Resistance Band Crunch:
3 sets of 10 @ blue band
Glute bridge :
3 sets of
Bulgarian Split Squats:
3 sets of 7/leg
D5W5
Comment: Deadlift, went better this time, used straps on top set.
Dinner and preworkout:Bacon/cheese burgers and coffee.
Music Frozen Soul
Wup: Mobility and light work
Deadlift:
5 sets of 2 x 85kg
1 set of 1 x 97,5kg
1 set of 8 x 109kg
Zercher Squat:
5 sets of 5 x 60 kg
Seated Good Morning:
5 sets of 10 x me+10 kg
D1W5
Comment: Content with my training today.
Bench Press:
Wup sets
5x65kg
3x74kg
6x82,5kg
Resistance band row - Blue:
8 sets of 10
Close Grip Bench Press:
3 sets of 10 reps @ 60 kg
Hammer Curls:
2 sets of 10 + 1 set of 17 @ 13,25 kg
D2W6
Far better training than I had hoped for, despite being tired as shit
Music: Kreator, heard them, not my 1.st choice.
Squat:
WUP sets
5x40, 5x50, 5x60, 5x70 kg
Worksets
5x77,5kg
3x88kg
6x98kg
Crunches:
5 sets of 10
RDL:
3 sets of 5 x 60kg
Glute bridge:
5 sets of 10 @bw+20kg plate
D3W6
Comment: Felt good today. Have gained 5 lbs during this easter holidays, eating, eating,eating. Must be 100% muscle.
OHP:
Wup sets
5x41,5kg
3x47,5 kg
12x53 kg
3 sets of 5x 41,5kg(FSL)
Resistance Band Seated Row
6 sets of 10 x blue band
Rolling Db Tri Extension:
5 sets of 10 @ 13,25kg/each hand
Plank:
3 sets of 34 sec
EZ Bar Curl :
5 sets of 10 @ 37,5kg
Some cable wrist/underarm work
D4W6
Comment: Havent trained in 2 weeks, been traveling. Had the chimi Changa runs, so deadlift was interesting, but I got through.
Wup: Mobility and light work .
Deadlift:
1 set of 5 x 60 kg
1 set of 5x70 kg
1 set of 3 x 80 kg
5 sets of 2 x 85kg
1 set of 1 x 103kg
1 set of 7 x 115kg
Finishers:
Barbell Shrugs:
3x10 x 60 kg
Seated Rex Band Row:
3 x 10 x blue band
D1W7
Comment: Perfect sunny weather, so Farmer Walks came by again. Started light though.
Music was Slipknot, never will I not listen to them as they helped me through my darkest hours.
Bench Press:
Wup sets
5x58kg
5x67,5kg
10x76,5kg
Supersettet with:
Band pull a parts:
5 sets of 20 @ black resistance band
Cable straight pullovers:
4 sets of 10 @ 12 kg kb
DB Rolling triceps extension:
5 sets of 10 reps @ 13,25 kg/side
Hammer Curls:
5 sets of 10 reps @ 13,25 kg/side
Farmer Walks:
4 trips of 50 meters with 30 kg/hand
D2W7
Warm trainingā¦ā¦had hoped for 1-2 more reps on the squat
Music: Slowjoint(Danisk Sludge)
Squat:
WUP sets
5x40, 5x50, 5x60, 5x70 kg
Worksets
5x70kg
5x81,5kg
8x91,5kg
Crunches:
3 sets of 11
RDL:
3 sets of 8 x 61,5kg
Goblet Squat:
3 sets of 8 @ bw + 20 kg plate
Glute bridge:
3 sets of 11 @ bw
D3W6
Comment: Felt good today. Protein porridge and coffee and then on with it.
OHP:
Wup sets:
5x37,5kg
5x43 kg
15x49 kg
3 sets of 5x37,5kg(FSL)
Facepulls:
5 sets of 15 @ black band
Then a giant set with no rest consisting of these 3:
Close Grip Bench Press
3 sets of 10 @ 60kg/each
Plank:
3 sets of 35 sec
EZ Bar Curl :
3 sets of 10 @ 37,5kg
D2W8
OK Training.
My squat is pispoor. IĀ“ve been having some knee pain, so IĀ“m doing rehab work as part of WUP, but donĀ“t really trust them yet to really push.
Music: Bleed from Within
Squat:
Wup Sets
3x76,5kg
3x86,5kg
6x97,5kg
Crunches:
3 sets of 12
RDL:
3 sets of 8 x 61,5kg
Glute bridge:
3 sets of 12 2 bw
Goblet squat:
3 sets of 8 x bw+20kg plate
D3W8
Comment : Felt ok.
Music: Asinhell, Danish metal band, leadsinger from Volbeat Michael is fortunately playing guitar here, and left lead to anotherā¦.with a voice.
OHP:
Wup sets:
3x40,5,5kg
3x47,5 kg
12x52,5 kg
3 sets of 5x40,5kg(FSL)
Facepulls:
4 sets of 15 @ black band
Then a giant set with no rest consisting of these 3:
Close Grip Bench Press:
3 sets of 15 x 40kg
Plank:
3 sets of 36 sec
EZ Bar Curl :
3 sets of 10 @ 33kg
D3W8
Comment: Deadlift felt better again. Gotta stick to the Zercher squats, they make me stronger
Music : Zeal and Ador
Wup: Mobility and light work
Deadlift:
5 sets of 2 x 88kg
1 set of 1 x 100 kg
1 set of 8 x 113 kg
Zercher Squat:
5 sets of 5 @ 61,5 kg
Seated Good Morning:
5 sets of 11 @ 10 kg plate across chest
D1W9
Comment: Went ok, hoped for 2 more reps in bench, but I messed up.
Was nice to go outside farmer walking again.
Bench Press:
Wup sets
5x68kg
3x77,5kg
4x86,5kg
FSL
3 sets of 5 @ 68 kg
Band pull a parts:
3 sets of 15 @ black resistance band
Seated Resistance band row:
7 sets of 10 @ Blue Resistance band kg kb
DB Rolling triceps extension:
3 sets of 10 reps @ 14 kg/side
Hammer Curls:
3 sets of 10 reps @ 14kg/side
Farmer Walks:
5 trips of 50 meters with 40 kg/hand
D2W9.
Went to the dentist, all 7 family member, zero cavities, and to MC-Donalds after. This is a yearly family tradition we have kept since the kids were young. So dinner was Mc-Donalds, and it was shit shit shit. Fat/salt/starchy carbs, and poor energy.
Despite that I got my training done, so that is ok
( The coffee is good at Mc-D though.)
Glute bridge:
3 sets of 12
Crunches:
3 sets of 12
Squat 5/3/1:
WUP sets:
5 x 40 kg
5 x 50 kg
5 x 60 kg
5 x 70 kg
Worksets:
5x 81,5 kg
3 x 91,5 kg
5 x 101,5 kg
RDL:
3 sets of 9 x 61,5 kg
Goblet Squat:
3 sets of 9 x 20 kg plate