Um, thanks?
U work too hard so will bust a knee cap and a hip flexor me thinks
1 Like
Something like that. So I’ll just keep avoiding them as much as I can
Always thought they were a decent quad movement but having done em consistently for a bit they hit my glutes hard
1 Like
I’ve found the more I bend over, the more they hit my glutes. More upright, more quads.
2 Likes
I wanna work glutes more anyways so it works out. Gonna start hitting some hack squat soon for quads. Couldn’t while my back was funky but should be good to go now
1 Like
Maybe less impressive in terms of weight, but definitely some gains in muscles size and mind-muscle connection. Last year I pretty much only did this and it has helped me a lot. Now I’m doing full body and with only around 2 sets of an exercise I can really feel, destroy the mucle and having a great pump
1 Like
23.01.2020
Rest day.
Strange muscle soreness because of this slow tempo training.
24.01.2020
triple sets
1. pull ups 3x8
2. overhead press 3x10x32,5kg tempo 2121
3. leg raises on roman chair 3x15
4. goblet squat 4x10x22,5kg tempo 2121 very sloppy form
5. leg extensions 3x10x25kg tempo 2121
6. seated calf raises 3x15x35kg
7. lat pull down reverse grip 3x10x30kg tempo 3131
8. dumbbell lateral raises 3x10x(2x6kg) tempo 3131
9. leg raises from floor 8-7-5 tempo 3131 fucking burning
10. leg press machine 45 degree 3x10x100kg tempo 3131
11. lying leg curl 3x8x25kg tempo 3131
12. dumbbell biceps curl 3x10x(2x6kg) tempo 3131
3x15 one arm scapula retraction on pulley
3 sets isometric squats with band
Today it’s not my day. Very sloppy exercise form of almost everything, I tried to be concentrate but nothing good happened. I took many videos for my coach but I was really dissapointed and deleted most of them.
At least I put some tension on muscles with this slow tempo.
================
My new form of low row- straight back, flexed core. I pull to the point where my stiffed shoulder allow me to. I hope some day to fix my mobility.
Yep, the floor is ruined …
3 Likes
25.01.2020
Rest day.
26.01.2020
triple sets
1. pull ups 3x7 ugly
2. incline dumbbell bench press 12-10-10x(2x20kg)
3. sit ups 3x15 incline bench
4. goblet squat 3x8-10 x25kg tempo 2121
5. leg extensions 3x10 tempo 2121
6. dumbbell lateral raises 3x8x(2x5kg) tempo 2121
7. low row 3x8-10x 35kg tempo 3131
8. peck dec 3x10x20kg tempo 3131
9. dumbbell front raises back on wall 3x8x5kg 2121
10. dumbbell RDL 3x8x(2x25kg) tempo 2121 no straps
11. leg raises 3x6-7 tempo 3131
Hmm, I use lighter weights, but I feel more fatique after this slow tempo of lifting and I can’t do usual reps like before. 2 seconds are too much time :).
On one hand I’m aftraid that I don’t burn the same calories like before but in other hand may be I can’t recover well enough and I have to cut down the volume.
2 Likes
27.01.2020
Rest day again.
My pecks were so painful, my hamstrings and inner tights were so stiff and sore, so I preffer to pass the evening digesting by my beloved heater :).
28.01.2020
triple sets
1. goblet squat with pause at the bottom 3x10x25kg
2. leg extension 3x8 tempo 2121
3. crunches 3x15 tempo 2121
4. pull ups neutral grip 3x8 /as usual/
5. incline dumbbell bench press (15kg warm up) 3x7x(2x23kg) extremely hard, my pecs are almost dead
6. hyperextensions 3x20
7. dumbbell RDL 3x12x(2x25kg)
8. one leg seated leg press 3x10x40kg each leg
9. lateral dumbbell raises 3x10x(2x4kg) tempo 2121
10. one arm lat pull down 3x12x30kg each arm on crossover machine- slower than usual
11. triceps extensions V handle 3x8x30kg slower than usual and more strict
12. leg raises decline bench 3x8 tempo 3131
In my routine I do too many different exercises and for now I just can’t improve all of them in the same time. So the last 4-5 workouts were almost the same because I wanted to focus over 5-6 particular exercises which are essential for me. I wanted to adjust what I can and can not do with better form and slower tempo. Slow tempo is fucking disgusting!!!
Well… after a short rethinking I decided to give more credit to my coach, so I paid for online coaching in a closed supportative group. Now I have access to some modules to improve my posture and mobility and I will start with them tommorow, may be. I will share every day videos for the mobility modules which are recuired and everything else of my technique I want to be revised.
I also will share here with you, guys, because these movements are really important and I think may be helpful for another.
It’s done. Wish me luck :).
My current form of pull ups, far from perfect - eccesively engaging my traps and front shoulders.
6 Likes
29.01.2020
Rest day.
My morronic boss detained me overtime.
I almost didn’t sleep from nerves to start my new routine. So early in the morning I took my first video for posture. After work I took 4 videos from module 1- core flexion, shoulder rotation and pelvis rotation.
Here a video of my start form- I’m feeling uncomfortable because I used to take a photo only in flexed poses and the relax poses doesn’t look so good.
My left shoulder is much higher (that’s for years) , my squats sucks in the morning :).
And a posture test.
You have to place your back chain tight to the wall - your back, butt, calves and heels and to flex your core. When you flex the core in the best option you should be able to press your back and rare sholders to the wall without eccesive lumbar extensions. A pen, placed between the wall and the middle back is a perfect sign for success.
Well, as you see my stiff shoulders are too in front and I have a little kyphosis.
2 Likes
If you ever run into this guy, please say hello to his cat for me 
1 Like
Oh, he is Bulgarian from Plovdiv. There’re crazy people over the globe. The kitty is cute. 
I feel like one day ur gonna use ur gains to strangle ur boss
4 Likes
. I would be happy if we do real and useful work. But unfortunately he wastes my time with meaningless meets, yelling, accusations, repeating the same thing over and over again and in fact doing nothing. My stupid boss is a political assignment with high self-confidence but not deserved.
Ahh, the joys of bureaucracy 
1 Like
30.01.2020
triple sets, slow tempo, flexed core all the time, vertical back
1. cable lat pull down bilateral 3x8 - weights went down by every set
2. cable chest press 3x12
3. one arm shoulder press seated 3x7x12,5kg that was too heavy, I need 10 ot 8 kg
4. seated leg press machine 3x8x90kg
5. lying leg curls 3x8-10 x30kg
6. leg extensions 3x8
7. one arm cable pull down 3x10x30kg on crosover machine
8. dumbbell lateral raises 3x8-10x(2x5kg)
9. front raises with plate back on wall 3x8-10 x5kgfocused on
10. kettlebell squats 3x10x32kg
11. banded hip trust no weights isometric 8-10
12. calf raises on leg press macjine 3x10-12x90kg
Yea,it sounds weakly , but it’s so different from all shits I’ve been doing before.
OMG it’s so fucking hard to lift slow and strict. It causes me great muscle soreness and fatique and weakness. I’m too far from super form but I’m trying since 10 workouts in a row.
Most of the time I can’t count reps properly because I’m focused on the tempo, the core flexion and breathing. So reps are about 8 , 9 or 10, not equal number in every set.
At this point I am horrified from my previous form of exercises, they seem to me so ugly and so unefficient. And they are awful , I just was too bold to admit it.
I took video of almost everything and I will share later when I upload to Youtube.
===============
Date with a bodybuilder
Expectation vs Reality
4 Likes
Uh, those pull-ups up there were straight up damn impressive.
1 Like
01.02.2020
triple sets, flexed core, slow tempo
**1. pull ups 3x8 (as usual, they can’t be fixed at this point) **
2. incline dumbbell bench press 3x10x(2x20kg)
3. hyperextensions 3x15 (the slower, the harder)
4. goblet squats 3x8-10 x25kg
5. leg extensions 3x8-10 x25kg
6. seated calf raises 3x15x30kg
7. cable low row 3x8-10x30kg
8. one arm lateral dumbbell raises 3x10x5kg
9. triceps push down 3x10x25kg
10. dumbbell RDL 3x8-10 x(2x25kg)
11. leg press macbine 3x10x100kg
11. seated biceps curls 3x10x(2x8kg)
- accessory work for mobility about 30 min. before the workout. The exercises are mented for home but I have time and completely empty gym to train and take videos.
Some strugless from the previous workout - far from perfect but on the way
02.02.2020
triple sets,core flexed, slow tempo
1. lat pull down reverse grip 3x6-8 x40kg phew, too hard
2. push ups 3x8
3. leg raises on roman chair 3x12
4. squats with dumbbell between legs 3x8x32kg
5. one leg extensions 3x8x10kg each leg
6. seated calf raises 3x15x30kg
7. one arm lat pull down 3x8x30kg
8. flies on the floor 3x10x(2x10kg)
9. front raises with back on the wall 3x8x6kg
10. paused squat with bulgarian bag 3x10x10kg
11. lying leg curl 3x10x20kg
12. triceps push down with rope 3x8-10x20kg
