AHT 10 sets of 3, 35 sec breaks.
30 sec breaks in between sets.
No music, bad mood(broke my phone), 1 sick kid( wommiting), not the best energy, but still ended with a nice training.
FSQ
3x40,
3x50,
3x55,
7x3x60kg
RDL
10x3x60
Bench Press
3x40,
3x50,
8x3x60
Resistance Band Row
10x10 x Black band
AHT 10 sets of 3, 37 sec breaks.
Music: FEARED, album:SVART. If you haven`t heard them yet, do it, just do it.
Squat:
WUP
10 sets of 3 @80kg
Incline Bench Press:
10 sets of 3@65kg
Shrugs:
10 sets of 3 @65 kg
Cable Triceps press down:
3 sets of 15@25kg
Incline db curl:
3 sets of 10 @ 10kg
HavenĀ“t posted in a while, but still training.
Excell is currently my training journal.
Implemented 5Ā“s progression for the main lifts as IĀ“m slimming down.
144kg ā 132 kg
D3W3C5
5Ā“s pro for the main lifts for the time being.
OHP
5 x 37,5kg,
5x47,5kg,
5x52,5kg,
5x55kg,
5x56,5kg
Face pulls
5 x 10 x black band
The following done as 5 Giant sets:
Close Grip B.P
5 x 10 x 60 kg
DB Curl
5 x 10 x 15kg/side
Shrugs (db)
5 x 10 x 15 kg/side
KB marches
12 kg kb 3 x 10m/Side
Deadlift
WUP
5 x 70kg
5 x 80kg
5 x 90kg
5 x 100kg
5 x 110kg
Good Mornings
5 x 5 x 60 kg
Goblet Squat
5 x 10 w 20 kg plate
D1W3C5:
Music Dyscarnate
Missed the 5.th rep of the topset, so will do this weight again.
Inc Bench Press
5x50kg
5x60kg
5x70kg
5x80kg
4x85kg
Band Pull a aparts
5x20 black band
Barbell row
5x10x65kg
Face pulls
5x12xblack band
Rolling DB Tricep Ext
3x10x12,5kg/side
D3C5W5
Music : Youtube misch.
General: Sweating, no energy at first, but it came as I warmed up.
Squat:
Wup
5x60kg
5x70kg
5x80kg
5x90kg
5x95kg
5 giant sets
RDL:
5x10x57,5kg
Glute bridge
5x10xbw
Resistance band crunch
5x15xblack band
D3W5C5
Still 5Ā“s pro for the main lifts.
Music: A reunion with Slipknot, We are not your kind, which is line IĀ“m gonna have tattooed on my forarm. They where there, in the darkest, most lonely, time of my life, when no other where(Wife excluded)
OHP
5 x 37,5kg,
5x47,5kg,
5x52,5kg,
5x55kg,
5x57,5kg
Supersettet with:
Face pulls
5 x 10 x black band
The following done as 5 Giant sets:
Close Grip B.P
3 x 10 x 63 kg
2 x 10 x 60 kg
DB Curl
3 x 10 x 15kg/side
2 x 10 x 12,5kg/side
Shrugs (db)
3 x 10 x 15kg/side
2 x 10 x 12,5kg/side
D4W5C5
Music: Slipknot, IĀ“ve rediscovered them, after a couple of years with littele interest.
Booked time for my first tattoo, company is giving me a gift as I turn 50 soon, I choose a gift certificate to a tattoo shop
Training went well despite zero energy(lack of sleep)
Deadlift
WUP
5 x 72,5kg
5 x 82,5kg
5 x 92,5kg
5 x 102.5kg
5 x 112.5kg
Zercher Good Mornings
5 x 5 x 55 kg
Goblet Squat
5 x 8 with 20 kg plate
Glute Bridge:
5x10 x bw
D1W6C5:
Music :Dyscarnate, PARASITE
Missed the 5.th rep of the topset last time, but nailed it this time.
My middel son spottet me. HeĀ“s 13 y.o , 190 cm, size 15 US Shoes/50 Eur size shoes, currently doing 5x5 and eating like a horse.
He is going to be big.
Inc Bench Press
5x50kg
5x60kg
5x70kg
5x80kg
5x85kg
3 x 5 x 65kg FSL
Band Pull a aparts
5x20 black band
Barbell row
5x10x65kg
Face pulls
5x10xblack band
D2W6C5
Music : Youtube browsing, making a 2023 playlist.
General : ok
Squat:
Wup
5x62,5kg
5x72,5kg
5x82,5kg
5x92,5kg
5x97,55kg
5 giant sets
RDL:
5x10x60kg
Glute bridge
5x10xbw
Slight Incline Bench crunch
5x15
D3W6C5
Superday, sun is out.
Finished some door lists, and desmantlet my Puch Maxi totally so itās ready for sand blasting.
OHP
5x30kg,
5x40kg,
5x50kg,
5x55kg,
5x60kg
Supersettet with:
Face pulls
5 x 15 x black band
The following done as 5 Giant sets:
Close Grip B.P
5 x 10 x 63 kg
DB Curl
5 x 10 x 15kg/side
Shrugs (db)
5 x 10 x 15kg/side
D4W6C5
Music : Ace of base, DR Alban, Whigfield ( a 90Ā“s dancemusic meltdown)
General comment: Had major flatulens, which turned into the thinnest of shit during deadlifts.
Quite nervewracking
So I went to the John, got shit dome, and went back to the gym, and got shit done there as well
I will deload next week.
Deadlifts
5x60,
5x70kg
5x75kg
5x85kg
5x95kg
5x105 kg
5x115kg
Goblet Squat
5 sets of 10 with a 20 kg plate
Zercher Good Morning
5 sets of 5x57,5 kg
Glute Bridge
3 sets of 10 @ BW
DELOAD - DoesnĀ“t like it but need it.
Manual labour weekend, laying bricks, showelling dirt, wheelbarrow riding etc.
Bench Press:
5x40kg, 5x50kg, 5x60 kg
Barbell row:
5x40kg, 5x50kg, 5x60 kg
Facepull:
3 sets of 14, black resistance band
Some rotator cuff work
DELOAD.
Did my excellsheets(Iām an oldtimer)for the next cycle, at work.I resigned at my job, but the others canāt se what is on my spread sheet from their place, soā¦
No more 5ās pro sets.
Start doing 5+/3+/1+ sets plus FSL sets, and adding farmer walks and sand bag(bearhug) carries.
So excited.
Deadlift.
5x50kg, 5x60kg, 5x70 kg
Zercher Squat.
5x40kg, 5x50kg, 5x60 kg
3 set crunches
3 set glute bridge
D1/4-W1
General comment: Felt like I had lots to give today, felt great.
Farmer Walks, so great, love them. Wife is trying them tomorrow in her training.
Added pic of my diy farmer walk handles with warm up weight
Face pulls:
5x10 @black band
Bench Press
WUP
5x 57,5kg,
5x67,5 kg
13x75 kg
5 sets of 5 @ 57,5kg(FSL)
Supersettet with:
Band Pull a aparts:
5x20 @ black band
Barbell row:
5x10x65kg
Farmer Walk :
(Wup)1 trip of 30 meter 30 kg each hand
6 trips of 30 meter @ 45 kg each hand. Definitely room for more weight
D2W1C6
General comment: Pleased with squats Worked from home to day, left plenty of room de hydrate, eat, caffinate etc.
Music : BAEST, danish metal band.
Squat
Wup sets
5 x 64kg
5 x 74kg
12 x 83 kg
5 x 5 x 64kg(FSL)
RDL
5 x 10 x57,5kg
Crunch
5 x 10
Glute bridge
5 x 10
D3W1C6.
General comment: Last nights training went well.
Today is my wifes birthday, so there will be cake in my gut later.
This Weekend will be spend at a heavymetal festival, withg at hotel stay, so I guess a lot of calories to conquer. So have a nice weekend
OHP
5x 40kg
5x44kg
5x50kg
3 x 5 x 40 kg(FSL)
Supersette with:
Face pulls
7x10 @black resistance band
Close Grip B.P
3x10x63kg
supersettet with
DB Curl
3 x 10x15kg
Farmerwalks:
5 trips, 25 m 35kg/hand
supersettet with
Farmer Walk Shrugs
5x10x35kg/hand
D4W1C6
General comment: Great short session.
Music : Lifesick, 1 of the 9 band we heard in this weekends Slag-fest slay.
Shit they brougth the party and the angryness(is that at real word)
Deadlift
5 x 60 kg Wup
5 x 70 kg Wup
5 x 79 kg
5 x 90 kg
10x102,5 kg
Goblet Squat
5 x 10 x 20 kg plate
Zercher Good Morning
5 x 5 x 60 kg
D1W2C6
General comment: Great training, despite no energy.
Had a horror last week, leading up to the confirmation of our 3 kid, this sunday.
So I was/am fucking tired. I woke up at 03.13 this morning, thinking a lot about starting a new job 1/6, and saying good buy to old, good colleges.
That shit has newer been easy for me, but it needed to be done.
But I got shit done.
Music: Baest , danish heavy band.
Bench Press
Wup Sets
3x62,5kg
3x71,5 kg
10x80kg
5x5x3x62,5kg (FSL)
Supersettet with
Dumbell row
5x10x27,5kg
Band Pull a aparts
5x20
Face pulls
5x10
Farmer Walk
5 trips of 25 m @ 40 kg/hand
