My glutes and hamstring hurted so badly. I preffered to stay at home and skipped the exercises.
I’m very dissapointed of all seasons “The last ship” , so much fake US patriotism and imperialism and and too much fake millitary actions… Blaah… I’m a Balkan girl, we know these things…
I will try a new TV show “War of the worlds”, not great, not terrible for now.
09.12.2019 triple sets 1. seated chest press machine 3x12 2. cable lat pull down neutral grip (40kg warm up) 12x50kg 10x55kg 6x60kg (the hard cable) 3. leg and hip raises decline bench 12-10-10 4. hip trusts (70kg warm up) 3x8x100kg 5. leg extensions 3x12 6. cable ches press 3x15 7. one arm dumbbell row 3x10x27,5kg each arm 8. one arm dumbbell lateral raises 3x12x7,5kg each arm 9. triceps push downs V handle 3x12x40kg 10. RDL 3x10x70kg 11. cable squats (on crossover machine) 3x15x80kg
My current form in photos, taken by the cheapest Nokia in the world. :). I have much more veins and muscles.
Thanks, guys :).
Here I tried to improve my dumbbell row, I didn’t get my straps so I picked up a lighter dumbbell. I think this is better than previous workout , even so my left arm (and left part of my body is weaker). Yes, I didn’t do dumbbell row for a whole month, I did different machine and cable rows every day.
12.12.2019 triple sets 1. bench press shoulder wide grip (47,5kg, 57,5kg warm up) 3x5x67,5kg 2. one arm row on seated row machine (35kg warm up) 3x12x48kg each arm 3. leg raises on roman chair 3x15 4. trap bar deadlift (63kg, 83kg warm up) 5x93kg 2x98kg 2x103kg 5. lat pull down narrow grip 3x8x60kg 6. pec deck machine 3x12x60kg 7. trap bar deadlift 3x5x83kg 8. leg extentions 3x12x30kg 9. seated calf raises 3x12x35kg
I’m very happy today.
Benching was weak, but the deadlift just exploded. The bar and plates are not well balanced may be weight is 0,5 kg +/- but nevertheless it’s over 100kg for the first time in my gym hystory.
I skipped last triple sets, I was mentally tired.
Ahhh, just a few days to christmas vacation… I will be off about 10 days.
14.12.2019 triple sets 1. incline dumbbell bench press (15kg warm up) 3x8x(2x22,5kg) new and very uncomfortable bench, I won’t use it again 2. pull ups neutral grip 10-8-8 3. leg and hip raises decline bench 3x10 4. lunges on smith machine 3x8 40kg added 5. leg extensions 3x10 6. one arm dumbbell lateral raises 3x12x7,5kg each arm - much more stable and strict than bilateral 7. cable lat pull down bilateral 8-12-15 8. cable chest press 3x15 9. crunches knee to elbow 3x30 10. hip trusts (70kg warm up) 8x100kg 3x6x110kg 11. seated leg press machine unilateral 3x10x45kg each leg 12. triceps push downs with rope 3x12x30kg
15.12.2019 triple sets 1. overhead press (20kg warm up) 3x12x32,5kg 2. back squats (32,5kg warm up) 3x12x52,5kg 3. leg raises on roman chair 3x15 4. one arm row on seated row machine 3x12x40kg each arm 5. pec deck machine 10x60kg 12x55kg 15x50kg 6. hyperextensions 3x20 7. leg press machine 45 degree (100kg warm up) 3x12x130kg 8. lying leg curl 3x12x30kg 9. seated calf raises 3x12x35kg 10. biceps curls 3x20x17,5kg the bar only 11. triceps push downs V handle 3x20x40kg 12. one arm dumbbell lateral raises 3x12x7kg each arm
I felt myself stronger than usual and in good condition. Light and easy workout.
My new PR at hip trusts - 110 kg- the pussy pad is fucked up and the barbell bruised my delicate parts every time :).
I just figure, if you can’t get past the feeling of a bar on your back then lifting weights is not for you. Not because you HAVE to squat, but because if a bar on your back is too uncomfortable you don’t have a hope in hell of being able to deal with all the other shit involved.
I’ve never used one, but I imagine even with as “little” as three plates on the bar it’s not going to do a ton for making things comfortable, nevermind with a big squat.
I have to say, I don’t find the bar on my back an issue really. Maybe it’s all my extra padding. The uncomfortable bit about “heavy” squats is the pressure caused by bracing.
