13.04.2020
Corrective exercises- core, glutes, scapulas
+ one arm sholder press 3x10x10kg each arm
14.04.2020
Workout at home
triple sets
1. pull ups 3x5
2. incline dumbbell bench press 3x10x(2x14kg)
3. paused RDL 10x35kg 3x10x42kg
4. assisted pull up reverse grip 3x5
5. push ups standart 3x12
6. paused kettlebell squats 3x10x33kg
7. one arm dumbbell row 3x12x14kg each arm
8. one arm triceps push down with elastic band 3x15 each arm
9. glute bridge 3x8x35kg
1 Like
15.04.2020
Workout at home
triple sets
1. paused back squat 3x10x35kg
2. triceps push ups 3x12
3. lat pull down with resistance band two handed 3x15
4. paused dumbbell RDL 3x12x(2x14kg)
5. lat pull down with resistance band 3x15 each hand
6. chest press with resistance band 3x15
16.04.2020
Rest day.
17.04.2020
Workout at home
1. BW squats 5x20
2. standart push ups 5x10
3. specific lunges 5x5 each leg
4. front raises 5x12x5kg
18.04.2020
Workout at home
1. paused sumo squats 5x10x15kg
2. overhead press with resisitance band 5x10-12
3. paused sumo squats 5x10x15kg
4. one arm row with resistance band 5x15 each arm
5. overhead press with resistance band 3x10-12
6. good morning with resistance band 3x12-15
No equipment but still nice. I picked up some sidewalk tiles for the squats , I’m not sure for the exact weight ,but probably they were15 kg in summary.
Well, I have muscle soreness from yesterday just from some BW squats. The strict form is much more productive than everything I’ve done before. From over 3 months I look at the others and their sloppy form of exercises with such pity. When someone say that can 50-100 etc. reps of push ups it’s reallly funny. I hope some day to have ability to do at least 5 reps of the strict push ups that my coach do.
19.04.2020
Workout at home
1. BW paused squats 3x15
2. push ups 3x8
3. hamstring plank 3x1 min.
4. overhead press with resistance band 3x12
5. low row with resistance band 3x15
6. one arm lateral raises 3x10x5kg
7. good morning with resistance band 3x15
8. one arm biceps curl 3x12x5kg
9. one arm row with resistance band 3x15 each arm
10.cross body raises 3x10x5kg each arm
1 Like
20.04.2020
Workout at home
1. assisted pull ups 5x5 - 6 kg assitance
2. assisted pull ups reverse grip 5x5 -6kg assistance
3. one arm dumbbell shoulder press 5x10-12x10kg each hand
4. one arm biceps curl 3x6x10kg eaxh arm
5. triceps push ups 3x6
Short and nice. Finally some iron in my hand, haha. I had nice muscle soreness from these sidewalk tiles yesterday, my inner thighs and glutes was burning.
I will write down the resistance of the band whenever is possible. At the pull ups I measure that is 5-6kg ,in fact I think that is more, may be 10kg, but sorry :(.
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This Covid19 is a total joke here. There are less than 1000 infected people all in all, but my shitty government strenghtened the measures and lock down the capital for the holydays - it’s Easter here for 4 days. Noone can go in or out on the highways. Total madness.
So many people are angry and dissapointed and don’t trust the government, they 've never seen anyone infected, but almost 300 000 people are already unеmployed!!! That’s only the official data, there’re almost double in the grey economy.
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One of the greatest of government fails the last days :
Our minister of economy made a exchange with the UAE, handing them 30 tonnes of food against 15 tonnes of medical supplies. But it turned out that the supplies were only 3 tonnes and the rest were packages of dates. !!! We got 12 tons of dates from the Emirates against 30 tons of chicken and lamb 
21.04.2020
Workout at home
1. paused kettlebel squats 5x10x33kg as Potato sack squat
2. paused RDL 5x8x45kg
3. hamstring plank 3x45-60 sec
4. specific push ups 3x5
5. specific lunges 3x5 each leg
6. front and lateral raises 3x20x(2x2kg)
I train every day through this lock down, haha, I don’t want to waste my gains.
1 Like
Haven’t checked your log so much lately, but it appears you are killing it as usual.
1 Like
22.04.2020
Rest day. Pfff, fynally.
23.04.2020
Workout at home
triple sets
1. paused back squats 3x10x35kg
2. inscline dummbell benchpress 3x10x(2x14kg)
3. assisted pullups 3x5 (-6kg)
4. paused RDL 3x10x42kg
5. specific push ups 3x5
6. assisted pull ups reverse grip 3x5 (-6kg)
7. straight arm plank 3x1 min
8. specific lunges 3x5 each leg
9. hip mobility exercise
RDL- I need to brace better, those ribs must be hidden.
1 Like
24.04.2020
Workout outdoor
Super sets and triple sets
1. paused goblet squats 4x10x23kg
2. pull ups reverse grip 4x7
3. chest press with resistance band 4x15
4. paused dumbbell squat 3x10x23kg
5. row with elastic band 3x15
6. overhead press with elastic band 3x10-12 - band high
7. good morning (RDL) with elastic band + dumbbell 23kg 3x10-12
8. push ups standart 3x8
9. row with elastic band 3x15 band low
10. pull ups reverse grip 3x8
11. one leg RDL 3x8x23 kg each leg
Amazing workout. I trained outdoor in a school yard with a friend - and other people, no phone, no FB, almost no rests but so much adrenaline. I felt myself so light and motivated, I suppose that I will be dead by muscle soreness tomorrow 
3 Likes
25.04.2020
Rest day. Just a walk outside.
But yesterday…
https://www.instagram.com/p/B_bymmlppHo/
1 Like
26.04.2020
Workout at home + corrective exercises
Supersets
1. Incline dumbbell bench press 10x(2x14kg) 10x(2x17kg) 3x8x(2x19kg)
2. row with elastic bands 5x15
3. paused dumbbell RDL 5x10x(2x19kg)
4. row with elastic band close grip 5x12
5. paused kettlebell squats 5x10x33kg
6. overhead press 5x6-8x25kg
7. plank 3x1 min corrective
8. inner tight mobility exercise- corrective
9. hamstring plank 3x1 min corrective
10. shoulder depression- corrective
11. food and ancle stability exercise- corrective
1 Like
27.04.2020
Outdoor workout
Triple set
1. paused goblet squats 5x10x23kg
2. pull ups 3x5-7
3. push ups 3x8-10
4. one leg RDL 5x8x23kg each leg
5. row with resistance band 5x15-20
6. overhead press with resistance band 5x10-12
7. tire flip 5 sets 16-20 flips each OMG 
8. pull ups reverse grip 5x5-7
When I say paused it means 4 sec at least. Finally I realised that this is the real workout not sloppy moves for time ot just to move some weights-always heavier than necessary - from left to right.
I feel my body.
Walks every weekend
https://www.instagram.com/p/B_IORjujuRV/
28.04.2020
Rest day.
Corrective exercises- plank, leg drop, mobillity, etc.
29.04.2020
Workout at home
1. assisted pull ups reverse grip 5x5-7 (-6kg)
2. push ups 5x8-10
3. paused RDL 5x10x42kg
4. paused kettlebell squats 5x12x25kg
5. one arm dumbbell sholder press 5x10x10kg each arm
6. banded monster walk 5x1 min
30.04.2020
Workout outdoor
1. paused goblet squats 5x8x23kg
2. chest press with resistance bands 5x15-20
3. tire flip (with strict deadlift part) 5x10
4. pull ups reverse grip 5x5
5. push ups elevated 5x8
6. pull ups 5x5
7. overhead press with resistance band 5x10-12
8. paused dumbbell squats 5x10x23kg
I have an extraordinary muscle pain in my forearms, so strong that I could’n press the stapler in office for 3 days :).
Well, that was very sloppy- 3 days ago.
https://www.instagram.com/p/B_l288IDLJG/
damn u are more strong than me t_t, good body and stats really
1 Like
Tire flips are great for engaging a lot of muscle. Used them in college to build a lot of strength (the state of Iowa has a lot of old tractor tires sitting around and they will give you them for free provided you have a truck big enough to haul them).
1 Like
01.05.2020
Rest day.
Corrective exercises- plank, leg drop, glute bridge, mobility.
02.05.2020
Workout at home
1. one arm shoulder press 5x10x10kg
2. paused back squats 5x8x35kg
3. one arm dumbbell row 5x12x16kg each arm
4. ncline dumbbell bench press 5x10x(2x16kg)
5. paused dumbbell RDL 5x12x(2x19kg)
6. front raises with rope 5x8x7kg
Oh, what a muscle soreness I have!
03,05.2020
Workout at home
1. assisted pull ups reverse grip 5x5 -6kg
2. push ups 5x10-12
3. paused kettlebell squats 5x10x33kg
4. chest press with resistance bands 5x15-20
5. row with resistance bands 5x15-20
6. hamstring plank 5x1 min
7. banded monster walk 5 sets
8. overhead triceps extensions with resistance band 5x15-20
It’s rainy. I train in home.There[s hope to open the gyms this month but nothing is sure.
Better form here, my coach approves, but still there-s buttwink
1 Like
**04.05.2020 **
Rest day.
05.05.2020
Workout at home
1. assisted pull ups reverse grip 5x5 -6kg
2. push ups 5x8-10
3. paused kettlebell squats 5x10x33kg
4. overhead press 5x6x25kg no mobility for that, sorry
5. barbell row 5x12-12x25kg
6. dumbbell RDL 5x12x(2x19kg)
7. assisted pull ups reverse grip 3x5
8. overhead triceps extensions with resistance band 3x15-20
9. good morning- band+7kg weight ot back- 3x20
10. front rises with rope 3x8x7kg
Light weights are so much harder with good technique, hahha, I’ve been doing nothing past years.
Girls expectations
