Step ups: 3x11
Bird dogs: 3x11
Mobility work
No energy, poor sleep and eating
Deadlift:wup, 5x62,5kg,5x72,5kg, 5x82,5kg, 5x92,5kg, 5x102,5 kg.
Military press:wup + 3 x 5x52,5kg ss with
Front squat 3 x 5x52,5kg
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Really sorry to hear that. Crazy enough that you parents do not get it.
Long time since we saw you around these parts - hope you and the family are ok?
Quit training due to mess in my personal life, so new start for med.
From Scratch, more or less, doing something 531 bbb ish
D1W1C1
Inc. Bench Press
WUP SETS
5x47,5kg
5x54kg
11x61,5 kg
Military Press
5 sets of 10 x 32,5 kg
B.O.Row
5 sets of 10 x 50kg
Glute Bridges
5 sets of 10(bw)
Band Pull a parts
5 sets of 20 x black band
D2W1C1
Squat
WUP SETS
5 x58,5kg
5x67,5kg
10x76,5kg
RDL
5 sets of 10x40kg
Hammer Curls
5 sets of 10 x 12,5kg/each
Crunches
3 sets of 10(bw)
D3W1C1
Military Press
5 x32,5kg
5x 37,5kg
13 x42,5kg
C.G Bench press
5 sets of 10 x 50kg
B.O.Row
5 sets of 10 x 50kg
B.O Lat Raise
5 sets of 10 x 7,5 kg/each
Band Pull a parts
5 sets of 20 x black band
D4W1C1
Deadlift
WUP SETS
5 x 64,5 kg
5 x 74,5 kg
10 x 84,5 kg
Squat
5 sets of 10 x 40 kg
EZ Bar Curls
5 sets of 10 x 30 kg
Crunches
3 sets of 10 x bw
Hi.
Sorry for not giving any sign of life. Quit training all together.
But all is ok, back at it
Good to hear it - both that you are ok, and that you are restarting training.
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Yeah nice to be at it again, but lord IĀ“m weak(calorie reduction may own a small share in that)
Music:LivlĆøs
D1W2C1
Inc. Bench Press
WUP SETS
3x50kg, 3 x 58 kg, 11 x 65 kg
Military Press
10x20kg, 10x30kg, 5x35kg, 5x40kg, 5 x 43 kg
B.O.Row
5 sets of 10 x 52,5kg
Glute Bridges
5 sets of 11
Band Pull a parts
5 sets of 20 x black band
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D1W2C1
Got shit done, no energy, may need a bit more carbs on the days of squats and deadlifts.
Music: Lamb Of God, Hatebreed(havenĀ“t heard them in a long time, but spotify suggested them soā¦)
Squat
WUP, 3 x 63kg,3 x 72,5 kg, 8 x 81,5 kg, 5 sets of 5 x 63 kg
RDL
5 sets of 10 x 42,5kg
Hammer Curls
5 sets of 14 kg/each
Crunch
3 sets of 11 x bw
D3W2C1
Music: Nails.
Better energy today. Ok content.
Military Press
WUP Sets
3 x35kg
3x 40kg
14 x45kg + 10x 35 kg
C.G Bench press
5 sets of 10 x 50kg
B.O.Row
5 sets of 10 x 52,5kg
B.O Lat Raise
5 sets of 10 x 5 kg/each
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D4W2C1
All in all very good.
Music: Nails, Dawn of Demise(Who I get to hear in Esbjerg, come november)
Deadlift
WUP SETS
3 x 70 kg
3 x 80 kg
10 x 90 kg ( 10 x 84kg last week)
Boxsquat
5 sets of 5 x 60 kg
EZ Bar Curls
5 sets of 10 x 33 kg
Crunches
3 sets of 12 x bw
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The Baest/DoD/Nakkeknaekker tour? That will be a great night of death metal. 
Exactly that tour. And yes I expect it will be a great night. I have only heard baest live of those 3. Have you heard them all?
I do actually, Dawn of Demise only once at Copenhell years back - solid concert.
Nakkeknaekker a handful of times - make sure not to miss them. (Disclaimer, I am way biased as my nephew are in the band) They are real young and usually plays great, fun, concerts full of youthful energy. They only played their first gig October last year and are already booked for this tour and Copenhell Cruise - without even having released a record yet.
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I fully understand, they have so much potential
Trying out weights for Russian Bear Training, which is few exercises(2-3), a lot of volumen, short restperiods.
Timed it to 40 secs this time
Did sweat a lot, I have to admit that.
Squat:
WUP,
5 x 90 kg
5 x 81 kg
7 sets of 5 x 72,5 kg
B.O.Row:
5 x 75 kg
5 x 67,5 kg
7 sets of 60kg(suitable weight)
Inc. DB Bench Press
4 sets of 5 @16,5 kg(too light, 10 rep sets at the end)
3 sets of 10 @16,5 kg
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That was a long(ish) deload 
Sounds interesting, is this a program with specific exercises or more of a training method?
What is B.O. rows?
More a training method, but it suggests the largest multijoint movements off course, so there.
B.O. rows: Bent Over Rows
I didnāt type in all traning sessions, was to busy staying hydrated in the summersun. (Holland was 24-30 deg C in the 2 weeks we where on vacation there.)
Hows your traning comming along.?
Ah, of course, canāt believe I did not figure that out.
You were in Holland? We are going to Amsterdam for a few days this saturday. How was it as a tourist there - anything corona restriction wise we should be aware of?
Training is good, have dropped the strict programme and are just going by feel at the moment - has done wonders to restore motivation. Thanks for asking.
Oh,
Sounds good.
Enjoy Amsterdam.
No restrictions at all. Maybe 1 in 50 wore a mask, but itās not mandatory.
Like Berlin a nice place where all kinds of people are welcome. Lots of trannys downtown but I think Pride i comming.
We are going again on an extended weekend, with out kids. Think weāll park the car and use public transportation instead.
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