05.01.2020 triple sets 1. overhead press (17,5kg warm up) 3x10x32,5kg 2. split squats on smith machine 3x12 20kg added 3. leg raises on roman chair 3x15 5. lat pull down reverse grip (40kg warm up) 3x12x60kg 6. pec deck 3x12x60kg 7. hyperextensions for glutes 3x20-25 8. leg extensions 8x35kg 10x30kg 12x25kg 9. leg curls 8x38kg 10x30kg 12x25kg 10. seated calf raises 3x15x35kg 11. leg press machine 45 degree 3x15x100kg 12. glute press 3x12 each leg on machine for supportted chin ups
So, I’m fine, no pain. I don’t know, may some kind of superpowers, haha.
I was very carefull today and avoided any lifting exercises that put tension on the lower back. 20-30% lighter weight for the legs, just in case.
Upper body gets real pump with these high volume sets.
I won 50% off for the training program of fitness coaches here. I will do some workouts with them next couple of months. This would be the first time when I would give money to someone for fitness advice. These two guys are very smart анд ратионал and learning how to do the exercises properly. We’ll see
I’ve never heard of Oppo. It’s on the market of course but it’s not popular among common people here. We buy I-phone, Samsung , Huawei or Xiomi mostly.
I know than Huawei has the best camera but it’s too expensive for me - this is just a expensive toy for brousing and FB and IG -I don’t even talk with this phone. I have a business telephone for calls - old samsung without touch screen and it’s just great, I think it’s immortal :).
And believe me I’m not crowdfunding person. This log is for my peace of mind at the first place , for fitness advices and getting to know each other with more dedicated people.
That’s beast mode as. Is this your close grip or your preferred grip? I’ve tried benching our wider but always come back to mid or close ish grip in the end because it feels better.
Depending on goals other grips might be more efficient or provide some variety of a certain grip has gone stale
Yes, that’s the only grip that I use for benching. I used to push with wider grip for years, but it’s not good for my shoulders and I switched to narrow grip back in 2018. At first I was weaker than usual, but year and a half later my bench is stronger than ever. I train with dumbbells and chest press machines and cables.
Sorry, I don’t understand what does this mean “supps doc”.
@MarkKO My current weight is 66-67kg, but I could benching this when I was 62-63kg. I just love to eat more than I used to at 62, so I maintain higher BW.
Here my old video of benching with wide grip- looks scary for the shoulders. I’m more lean here even below 60kg. I had a boyfriend back than and wanted to be slimmer So pathetic.
I want gainZ now.
I stay away from wide grip myself. At least not too much volume or weight.
Your grip seems to be on the super narrow side though. You could go out a whole handwidth or more and still be within most people’s “close” / shoulder saving grip.
As far as I don’t want to compete in any sport it’s stupid to risk my health with roids. They have many side effects over female body, some of them not so pretty.
I am tempted sometimes but
no money for bullshits -I can’t shop normal things and have to buy second hand clothes and gadgets.
80- 90% on the market are fake and suppliers are shady. I would try only anavar but it’s extreme expensive even it’s not totaly fake.
I have high cholestrol level naturaly , it’s too risky to increase it more. And an this point I don’t want deeper voice and bigger clit :).
“Russian sport supplement”, are they called that?!
Wow …that’s new for me. In bulgarian we called it “зоб” - “feed” (like animal feed)
This bench is quite uncomfortable, short and soft, you must see me benching on 70kg 
