Never used one, to be honest.
I tried one the first week
1 Like
No, not at all. If it’s the SL dude, he seems very receptive to advice and definitely prepared to work.
2 Likes
Yeah, hope he does. I was disillusioned with SL too once lol
I think anyone who sticks with SL long enough gets disillusioned
1 Like
It was disillusioning for me to find out how incredibly mediocre and unimpressive the guy who wrote it is.
1 Like
Well, well , such activity in my log. I don’t know who you’re talking about but I hope no one is offended.
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16.12.2019
Rest day.
17.12.2019
triple sets
1. lat pull down reverse grip (40kg warm up) 3x8x60kg the hard cable
2. dumbbell overhead press (10kg warm up) 3x7x(2x17,5kg)
3. hyperextensions for glutes 3x20x15kg plate in hands
4. conventiona deadlift (60kg, 80kg warm up) 5x90kg 5x90kg straps 3x90kg no straps
5. leg extensions 3x12
6. leg and hip raises decline bench 3x10
7. seated row machine 3x12
8. one arm dumbbell lateral raises 3x12x7,5kg per hand
9. rare delt machine 3x12
10. kettlebell squats 3x15x32kg
11. lying leg curl unilateral 3x12x15kg each leg
I didn’t like deadlift form , my hamstrings was tired. The straps was bothering me to take proper position, but it wasn’t so heavy after all. I wiil upload the video later.
Bulky
1 Like
18.12.2019
triple sets
1. pull ups neutral grip L position 8-7-7 - a little bit harder than usual
2. chest press machine neutral grip for triceps 3x12
3. hyperextensions for glutes 3x20-25
4. seated leg press machine (70kg warm up) 3x8x120kg
5. leg extensions 3x10-12
6. calf raises on seated leg press machine 3x12x120kg drop set 3x12x90kg
7. pec deck machine 3x12
8. lat pull down with rope (on crosover machine) 3x12x80kg
9. lateral raises with plates 20-15-15x(2x5kg)
10. hipn trusts (70kg warm up) 3x8x100kg
11. seated leg press machine narrow strance 3x12x90kg
12. weighted sit ups 3x12x10kg plate overhead
Everything’s fine.
Deadlift from yesterday. Not great at all. First 2-3 reps was fine, but the last 2 was really ugly. I had to skip them but I wanted to complete the full set.
I threw the straps for the next set.
3 Likes
My overhead presses couple days ago. I’m glad with the form and proud with the weight, but I should throw away this shorts. :(. I’m anti faсhionist in the gym as you see in m y videos, but they just ruin my appearance.
1 Like
bit harsh! wouldn’t say they ruin your appearence, but they wont compliment your physique as good as spats/yoga pants that most women wear.
Really great overhead presses! But yeah your shorts looks like the pajamas of an old lady ahah!
For the deadlift it’s just that you weren’t bracing enough. But of course if you have grip problems it happens! I have been using less weight and focusing really on bracing and core and it has helped my deadlift better than anything
1 Like
Grip problem appears not every time, haha, sometime I have more power in hands, sometimes I . Yep, I do lighter deadlift sets eighter, I should do only 2-3 reps here, more focused, blah, blah, but ego lifting is a great feeling and I wanted a full set:).
Yep, this is something like pagamas, just cuted in half 
1 Like
20.12.2019
triple sets
1. overhed press (20kg warm up) 3x10x35kg
2. lat pull down neutral grip 3x12x50kg
3. hyperextensions for glutes 3x20x15kg plate in hands
4. goblet squats 3x10x30kg
5. lying leg curl 3x12x40kg
6. one arm lateral dumbbell raises 3x10x7,5kg each hand
7. one arm lat pull down (on crosover machine) 10x45kg 12x40kg 15x35kg each hand
8. cable triceps push down V handle 10x45kg 12x40kg 15x35kg
9. leg and hip raises decline bench 3x10
10. cable squats (on crosover machine) 3x15x80kg
11. leg extensions 3x10
12. front dumbbell raises hammer grip 3x12x10kg
I felt myself weaker than usula and not recover enough, but the workout still counts.
Mandalorian is a really fine show btw. I like Mando a lot, not the little hairy frog. :).
1 Like
21.12.2019
Rest day.
I feel some guild because I had the time to go to the gym but I just decided to skipped it and relaxed at home. May be I made a mistake. Today - after the rest day- I feel more fatique and distraction.
Whatever it’s done, I have only 4 workouts for this week and no back squats.
22.12.2019
triple sets
1. split squats on smith machine 3x8 30kg added
2. leg extensions 3x8x35kg
3. seated calf raises 3x15x30kg
4. lat pull down reverse grip 3x8x60kg
5. seated chest press machine 3x12x62kg
6, leg raises on roman chair 3x15
7. splip squats on smith machine 3x12 20kg added
8. leg extensions 3x12x25kg
9. lateral + front dumbbel raises 3x20x(2x5kg)
10. dumbbell RDL 3x15x(2x25kg)
11. one arm row on seated row machine 3x10x40kg each hand
12. triceps push down with rope 3x12x30kg
Less than a hour, a powerless and insignificant workout. I hope that legs got pumped eventually.
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Bulgarian coaches and trainers
2 Likes
23.12.2019
Rest day.
24.12.2019
triple sets
1. pull ups neutral grip 3x8
2. pec deck 3x12
3. hyperextensions for glutes 3x25
4. back squats (20kg warm up) 3x12x52,5kg
5. leg raises on roman chair 3x15
6. lateral plate raises 3x15x(2x5kg)
7. leg and hip raises flat bench 3x12
8. front plate raises to overhead 3x8x10kg back to wall
9. cable low row v-handle 10x60kh 10x60kg 15x50kg (forget to change the weight after a guy)
10. triceps push down 3x15x40kg
11. rare delt flies 3x10
12. lying leg curl 3x12x30kg
13. leg extensions 3x12
14. seated calf raises 3x15x30kg
Light and easy. Tomorrow the gym is closed for Christmas and all day I will be at home and in the bed probably.
Happy holidays everyone!
2 Likes
25.12.2019
Rest day.
All day I stayed in home, it felt like sickness, haha, how other people can lay and eat all day…
26.12.2019
triple sets
1. incline dumbbell bench press (13kg warm up) 3x12x(2x21kg)
2. lat pull down reverse grip (50kg warm up) 12x60kg 10x65kg 8x70kg
3. hyperextensions for glutes 3x25
4. goblet squats 3x10x30kg
5. leg extensions 3x12
6. seated calf raises 3x15x30kg
7. one arm dumbbell row 3x15x26kg
8. pec deck machine 3x15
9. legs and hip raises flat bench 3x12
10. dumbbell RDL 3x15x(2x26kg)
11. leg extensions unilateral 3x12 each leg
12. one arm lateral dumbbell raises 3x15x7kg each hand
13. cable squats (on crosover machine) 3x15x80kg
14. seated dumbbell biceps curls 3x12x(2x11kg)
15. lying dumbbell triceps extensions 3x12x(2x11kg)
Short rests between sets, felt light and good.
1 Like
27.12.2019
Rest day.
We went to the market with my mom and all day chill in home.
Absolutely boring THE WITCHER. I red only one book of the series and it was so boring and annoying, I don’ t know why I expect something different from the show… Enough naked women after all.
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In my love-hate relationship with sqiats, the goblet squat is more valuable and easier to perform,
https://www.instagram.com/p/B6aVAWtDyLW/?utm_source=ig_web_copy_link
1 Like
28.12.2019
triple sets
1. overhead pess (20kg warm up) 3x8x35kg
2. back squats (20,35 kg warm up) 3x10x55kg
3. hyperextensions for glutes 3x15-20
4. pull ups neutral grip 10-10-8
5. seated chest press machine neutral grip 3x12
6. leg and hip raises decline bench 3x10
7. cable lat pull down bilateral 3x12
8. cable chest press 3x15
9. one arm dumbbell lateral raises 3x12x7,5kg each arm
10. seated leg press machine (75kg warm up) 3x12x95kg
11. abductor machine 3x15 all weights
12. leg extensions 3x10
13. kettlebel squats 3x15x32kg
14. triceps push down with rope 12x30kg 15-15x25kg
15. weighted sit ups 3x12x10kg plate overhead
Just fine. Two back squats sessions fo this week, light and easy.
My dummy phone doesn’t like artificial light :).
1 Like
29.12.2019
triple sets
1. bench press shoulder wide grip (47,5kg, 57,5kg warm up) 3x5x67,5kg
2. one arm row on seated row machine (plate loading) 3x12x45kg each arm
3. hyperextensions 3x25
4. trap bar deadlift (73kg warm up) 3x5x95kg 
(PR for reps)
5. leg extensions 3x12x30kg
6. leg raises on roman chair 3x12 (higher than paralel)
7. lat pull down narrow grip (V handle) 8x60kg 10x55kg 12x50kg
8. pec deck machine 3x12x50kg
9. triceps push down V handle 3x12x40kg
10. split squats on smith machine 3x12 each leg 20 kg added
11. lying leg curl 3x12x30kg
12. seated calf raises 3x15x 35kg
Оh, just a great workout. I’m glad that I did deadlift today even though the muscle soreness in my whole lower body. It took me about 90 min, because of long rests and small talks and playing crosswords puzzles in the newspaper through the rests :).
As I learned for myself through the years, the long warming up is really bad for the working sets. When I pulled or pushed 20 kg less , I did almost 3 warm-up sets - absolutely unnecessary. Many experienced people told me this, but I didn’t listen. Well, аll in good time. Now I did one set with the empty bar (I don’t write it) and one set about 60-70% of the working weight.
Absolutely! :
2 Likes
Looking good! LOVE the MEMES!!!
1 Like