I just checked out the channel from the guy you show doing the hamstring plank. Very helpful. Thanks!
27.03.2020
Corrective exercises- shoulder press, good morning and row with elastic band, clamshells, glute bridge,leg drop (something like dead bug exercise) scapula exercises, core strenght and so on
28.03.2020
Workout at home- weights and corrective exercises
1. shoulder press with elastic band 3x10-15
2. good morning with elastic band 3x20-25
3. assisted pull ups 3x5
4. leg curl on the ground 3x5x8kg
5. special push ups 3-4 sets x3-5 reps
6. special isometric crunch 3-4 sets x3-5 reps
7. kettlebell squats 3x10x33kg
8. side walk with resistamce band 3 sets
9. one arm dumbbell row 3x10x10kg
10. assisted pull ups 3x5
11. special push ups- 3x3-5 reps
29.03.2020
Workout at home- weights and corrective exercises
triple sets
1. one arm shoulder press with elastic band 3x10-15
2. paused good morning with elastic band 3x20-25
3. one arm dumbbell row 3x10x15kg
4. leg curl on the ground 3x5x8kg
5. incline dumbbell bench press 3x10x(2x14kg)
6. assisted scapula pull ups 3x10-15
7.paused RDL 3x10x35kg
8.lat pull down with elastic band 3x15-20
9. special lunges 3x6-8 each leg
10. isometric exercise for inner tights, core, etc
These days I just destroed my hamstrigs and glutes. They burn :).
Well, I have all the time in the world , everything is closed, I went out only for a walk in the weekend. The workouts are short on the paper, but in fact the took me about 1,5-2 hours. The tempo is slow and every exercise is paused, so a triple sets cost me about 5-10 min. With all video that I’ve took for my coach is really long and satisfying.
30.03.2020
Workout at home- weights and corrective exercises
triple sets
1. assisted pull ups 5x5
2. special push ups 5x8
3. special lunges 3x10 eahc leg
4. resistance band row 5x10 each hand + 5x10 two hands
5. one arm triceps push down with resistance band 5x10 each hand
6. clamshells 5x15-20 each side
7. shoulders, pelvic and neck mobility
My best RDL
31.03.2020
Workout at home
triple sets
1. paused back squats 3x10x35kg
2. paused RDL 3x10x40kg
3. one arm shoulder press with resistance band 3x10 each arm
4. hanstrimg plank 3x1 min
5. special lunges 3x10 each leg
6. one arm shoulder press with resistance band 3x10 each arm
01.04.2020
Corrective exercises- core stability- plank, leg drop, izometric.
02.04.2020
Workout at home
triple sets
1. assisted pull ups 5x6
2. incline dumbbell bench press 5x12x(2x14kg)
3. paused kettlebell squats 5x10x33 kg
4. assisted pull ups reverse grip 5x5
5. paused RDL 5x12x40kg
6. one arm shoulder press 5x10x10kg each arm
7. biceps curl with resistance band 3x10
8. one arm lat pull down with resistance band 3x20
9. one arm chest press with resistance band 3x20
I do assisted pull ups with resistance band with the only purpose to control better my scapulas and some day my core . In other way I can 8-10 “normal” pull ups.
1 Like
03.04.2020
Corrective exercise
1. Special lunges 4x10x7kg each leg
2. Leg drop 4sets
3. PPT plank 4 sets till failure about 40-60 sec :).
04.04.2020
Workout at home, triple sets
1. Paused back squats 3x10x35kg
2. Good morning with elastic band 3x15-20
3. Special push ups 3x5-6
4. Assisted pull ups 3x5
5. Special push ups 3x5-6
6. Hamstring plank 3x1 min
7. One arm sholder press 3x10x7kg
8. Leg curl 3x6-8x7kg
9. one arm chest press 3x20 each
My coach and his team had developed a specific form of some exercises, a harder than usual of course :(. so I write it down “special”.
A state of emergency was declared in Bulgaria up to 13.05. Almost nothing works. However, I work normally every day from 9 to 5- I’m a government employees. Is this called civil service in english?.
I just have nothing to do after work but to shop or train.
Well, i’m skeptical of this Covid19. I hate all the paranoia and hysteria and panic. I just hate all scared people who walk around with masks and waiting to die. It’s meanningless. I see no danger at all in my town, I walk around and I’m not afraid.
My government lies about everything and manipulate people for 30 years so I have no trust in the sistem at all. Bulgaria is the poorest country in EU with more half of the people life into poverty and almost all of the elder are extremely poor. Can you believe that the minimum pension here is 125€ per month (for 40 years of working) - about 25-30% of all old people live with 125 $ per month.
things will get a lot worse in the months ahead with this virus and this total economic crash .
1 Like
05.04.2020
Workout at home
1. canventional deadlift 8x40kg 8x50kg 3x8x60kg
2. assisted pull ups 3x5
3. one arm triceps push down with resistance band 3x12-15
4. special lunges 3x8x10kg each leg
5. one arm biceps curl 3x10x7,5kg each hand
one arm sholder press 3x10x10kg each arm
6. hamstring plank 3x1 min
7. one arm dumbell row 3x8x14kg
Awful resolution
https://www.instagram.com/p/B-msZihj7iT/
06.04.2020
Rest day.
07.04.2020
Workout at home
triple sets
1. paused back squat 3x10x35kg
2. incline dumbbell bench press 3x12x(2x14kg)
3. assisted pull ups 3x5
4. paused back squat 3x10x35kg
5. special push ups 3x5-6
6. assisted pull ups reverse grip 3x5
7. scapular pull ups 3x8-10
8. special push ups 3x5-6
9, hamstring plank 3x1 min
1 Like
In england, yes. There’s probably different job descriptions in different countries
What are you sceptical of? Just out of interest?
I am skeptical of the meaning of the measures. In Bulgaria the measures are extremely controversial.Оrders are issued that cancel the next day. Visits and sports in the parks are prohibited but all shops are crowded. They have set up checkpoints around the cities and ask for a transit declaration and check their IDs. It looks like a dictatorship.
Тheрe is no mass screening. There’s no idea of the actual number of infected. Оur health system is completely unprepared for this. It’s bankrupt by default. There are only 10 beds in my city hospital for severely ill patients in extreme case. But there are no medical specialists and no equipment.Only luck is what keeps us, not government measures.
We are far from a pandemic, we have few infected people and have died 20 people for a month, which is far from scary. And most of all - 90% of patients are in the capital- persons who have been abroad. There are around 500-600 patients so far across the country, and the measures are extremely rigorous, especially for entire areas where there are 1-2 patients. There are no one infected in my area. In the population there is a paranoia and fear that do not meet the real conditions in Bulgaria.
3 Likes
Haven’t checked in here in a while. How’s the situation for you Cobra?
1 Like
I’m absolutely fine, thanks. We are all healthy and safe and far from the infection.
I go to work every day and take long walks in the weekend and train at home so everything is the same for me. Except one - with this lockdown and gyms closed I lost my social contacts , haha.
1 Like
That’s good to hear. U socialise on here no lol? Keep it going and stay safe you were a bad ass going in and you’ll be a bigger badass coming out of this I think
1 Like
I’m really gratеful to my coach to teach me of proper technique.
RDL
Dumbbell row
Well, there’s many more time to be perfect, but it’s fine so far.
1 Like
08.04.2020
Workout at home
triple sets
1. assisted pull ups 3x6
2. chest press with resistance band 3x15
3. one arm shoulder press 3x10-12x7kg
4. paused RDL 12x35kg 12x40kg 10x45kg
5. specific lunges 3x10 -12 each leg
6. one arm shoulder press 3x10-12x7kg
7. assisted pull ups 3x5
8. specific clamshells 3z15-20 each side
09.04.2020
Workout at home
triple sets
1. paused kettlebell squats 5x12x25kg
2. seated row with band resistance bilateral 5x15
3. specific push ups 5x5-7
4. standing one arm row with resistance band 3x15 each arm
5. good morning with resistance band 3x15-20
6. scapula exercise 3 sets
2 Likes
10.04.2020
Rest day.
11.04.2020
Workout at home
triple sets
1. assisted pull ups 3x7
2. push ups standart 3x12
3. paused kettelebell squats 3x10x33kg
4. assisted pull ups 3x6
5. incline dumbbell bench press 3x12x(2x16kg)
6. paused kettlebell squats 3x10x33kg
7. seated row with elastic band bilateral 3x15
8. paused RDL 3x10x42kg
9. one arm triceps push down 3x15 each arm
10. one arm seated row with elastic band 3x15 each hand
11. hamstring plank 3x1 min
12. one arm biceps curls 3x12x7,5kg each arm
13. one arm shoulder press 3x10-12x7,5kg each side
12.04.2020
Corrective exercises +
1. pull ups reverse grip 5x5
2. push ups standart 5x12
3. paused goblet squat 5x8x25kg with kettlebell
Everything is fine here. No Covid in my area, just some cases in the capital and I don’t have any worries.
Well, it’s full of scared and paranoid people, but blah, life goes on. The government has no idea what to do-wear masks, don’t wear masks, 2500 € fine for 2 weeks if you walk in the parks, than dropped it to 150 € and so on.
Everything is locked down to 13.05 and the half of firms will bancrupt. Almost 80 000 unemployed for a month (just official data) and counting.
The Prime minister isn’t pleased that we have no cases and we don’t die. So he can’t get any money from EU. On the beggining I was angry, now it’s just borring. It’s something like a bad joke.The media is manipulated, it’s established self-censorship and repression. We got a dictatorship already with the greediest and dumbest dictator of all.
1 Like