Oldtimer 531 Training

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

1 Like

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

1 Like

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

1 Like

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

1 Like

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

1 Like

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

1 Like

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

1 Like

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

1 Like

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

1 Like

D3W8

Comment: Deadlift felt better again. Gotta stick to the Zercher squats, they make me stronger

  1. nd time I successfully train in the morning.

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

1 Like

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

1 Like