23.11.2019 triple sets 1. split squats on smith machine 3x8+40kg added 2. leg extensions 3x10 3. weighted sit ups 3x12x10kg plate overhead 4. overhead press (20kg warm up) 12-10-10x35kg 5. cable lat pull down bilateral 3x8 6. cable chest press 3x15 7. hip trust (70kg warm up) 3x8x100kg 8. seated leg press machine unilateral 3x12x40kg each leg 9. leg and hip raises decline bench 3x10 10. seated cable row machine 15-12-10 11. leaning dumbbell raises 3x10x10kg each hand 12. triceps push down with rope 3x12x30kg
All day I put together a stillage in my home, even I cutted my finger on these sharp edges, then I reordered my things on it.
I was litlle bit tired in the afternoon but still good workout.
I’m not satisfied with the form of these pull downs,the movement is not smooth, I would try to improve here, may be to pull my scapulas down and retract my back every rep.
But I assembled it lengthwise, because with this height was very unstable.
It’s much cheaper that a library shelves and it’s light and practical - if I need to move out , just pick it :).
Ok, I got it, thanks!
I was not sure what is the right word in english - I thought that “shelf” means only book shelf or something like that, so I used wikipedia :). And this was the article referent to the bulgarian one, and in bulgarian it’s called the same way Стeлаж (stɪlɪdʒ) So I trusted it.
But I know now. :).
Yep, I know what silage means. My family had livestock (is that called? ) back in the days - goats, rabbits, chickens, etc. in our back yard. And now I work alongside veterinarians so I know too much about animals
My glutes and thighs hurt so much after the combination of split squats and hip trust, almost as I’ve been beaten with a club on my butt.
25.11.2019 triple sets 1. bench press shoulder wide grip (47,5kg warm up) 3x7x62,5kg 2. cable lat pull down reverse grip (40kg warm up) 8x60kg 8x65kg 7x70kg 3. hyperextensions for glutes 3x15x20kg plate in hands 4. trap bar deadlift (73kg warm up) 3x83 kg 3x93kg 2x98kg 2x98kg 5. pec deck machine 3x10x60kg 6. dumbbell lateral raises 3x12x(2x7kg) 7. trap bar deadlift 3x6x83kg 8. leg extensions 3x8x35kg 9. seated calf calf raises 3x12x35kg
My glutes was painfull again, but it was a good workout after all. The belt is great, even so it’s little bit wider for my sticking ribs. I’m more and more confident with weights, when I have support to my belly.
I had to do another triples set but a friend of mine decided to give me a quick shiatsu massage while I rest between sets on the bar chair. I was so delightfull so I just quit the rest of the workout and I don’t regret.
My quads are really anemic and fatty in the same time, but meh I won’t go to a competition :).
28.11.2019 triple sets 1. split squats on smith machine 3x8+40kg added 2. leg extensions 3x12 3. dumbbell overhead press 3x10x(2x15kg) 4. cable lat pull down bilateral 3x8 5. cable chest press 3x12 6. leg and hip raises decline bench 3x10 7. dumbbell RDL 3x12x(2x32,5kg) 8. seated leg press machine unilateral 3x12x40kg each leg 9. rare delt machine 3x15 10. seated cable row machine 3x12 11. lying triceps extensions with dumbbells 3x10x(2x10kg) 12. leaning dumbbell raises 3x10x10kg each hand
Light and easy again. I felt some extra strenght but I had a stressed day at work so I didn’t push myself with harder exercises.
My phone is going to die and I haven’t new pictures this week. I hope my new phone will be delivered soon. I purchased Nokia 1- cheap phone- I took it for less than 50$, but it’s a recogniseble trademark. I hope it will be better than my present phone- unknown chinese piece of crap …I’m not a tech guy, I just want something that speaks and lights :).
I’m with my mom and I took another rest day for shopping and relaxing. It’s very warm time for december here, almost 15 C.
01.12.2019 triple sets 1. lat pull down reverse grip 3x8x65kg 2. incline dumbbell bench press (15kg warm up) 3x12x(2x22kg) 3. hyperextensions 3x25 4. back squats (37,5kg 57,5kg warm up) 5x67,5kg 7x62,5kg 10x57,5kg 5. leg raises on roman chair 3x15 6. front raises to overhead 3x12x10kg 7. cable low row 3x8x60kg 8. triceps push down V-handle 3x10x50kg 9. lateral dumbbell raises 3x10x(2x8kg) 10. leg extebsion 3x12 11. lying leg curl 3x12x30kg 12. seated calf raises 3x15x30kg 13. dumbbell RDL 3x12x(2x27kg) 14. leg extension unilateral 3x10 15. leg and hip raises flat bench 3x15
Fast and easy - about 75 min.
Very poor squat, I was very dissapointed when I saw it on the video . I did the most common mistake -I bend forward when I raise and the bar doesn’ t go straight up and down, but fluctuate. Aa I see the common cause for this particular fault is quad weakness. Or may be today wasn’t the best day to squat.
So I didn’t put maximum effort here. I don’ t want to put more weight on the bar and fooling myself that I’m getting stronger.
02.12.2019 triple sets 1. overhead press (20,30kg warm up) 12-10-10x35kg 2. pull ups neutral grip 3x8 3. hyperextensions for glutes 20x15kg 15x25kg 15x25kg plate in hands 4. hip trusts (70kg warm up) 3x8x100kg 5. leg extensions 3x12 6. weighted sit ups 3x15x10kg plate overhead 7. cable lat pull down bilateral 3x12 8. cable chest press 3x15 9. lateral raises with plates 15-12-12x(2x5kg) 10. hip trust 3x15x70kg 11. seated leg press machine unilateral 3x12x40kg each leg 12. cable triceps extension with rope unilateral 8x 7,5kg 10x6kg 12x5kg each hand
Well, I have heavy muscle soreness in legs, but I felt extra power and stamina. May be today was better day for squats, but nevermind, it was a great workout.
That’s the rules, gentlemens. And this is a row benching!
I don’t like this type of benching also but this is the way to move 2-3 times your bodyweight - extreme arching and grip as wide as possible- 81 cm between the frst fingers in fact. But it’s not easy as you think.
