Good job keeping on the good work. So you can go and train outside in Bulgaria? Tire flips look great to me, no need to worry about butt wink anymore. Problem is that these tires are too little and light anyway, they are more like a KB sumo deadlift, when I flip some I usually go super explosive.
Keep up training hard!
Hah, yes, you can do everything in Bulgaria. ;). And we are very slightly affected by the virus.
The tire is not very light- about 50-60kg I think, perfect for 10-12 strict lifts.
06.05.2020
Workout at home
1. assisted pull ups reverse grip 5x6
2. paused back squats 5x10x30kg
3. assisted pull ups reverse grip 5x5
4. incline dumbbell bench press 5x8x(2x16kg)
5. hamstring plank 5x1 min
Oh, what a muscle soreness in my legs these days.
07.05.2020
Rest day.
08.05.2020
Workout at home
1. assisted pull ups 5x5 -6kg
2. one arm sholder press 5x10x10kg each arm
3. paused back squats 5x10x35kg
4. push ups 5x8-10
5. good morning 5x10x25kg too heavy for now
6. front raises with rope 5x8x7kg
I don’t know how musch I fucked up my squat form-ankle and foot position. My ankles had their own opinion, my achilles tendons move like spaghetti al dente. :(. I’m really dissapointed.
09.05.2020
1. paused goblet squats 5x10x23kg
2. row with elastic band in squating position 5x15
3. push ups elevated 5x8
4. pull ups reverse grip 5x5
5. chest press with resistance band 5x15-20
6. paused dumbbell squats 5x8x23kg
7. tire flip strict 5x10
8. overhead press with elastic band 3x10-12
9. overhead triceps extensions 3x10
10. australian pull ups 3x10
Just a great workout, so motivated with a friend around. I will post some videos later.
10.05.2020
Rest day. Corrective exercises- planks, leg drops, clamshells, mobility.
11.05.2020
Workout at home
1. pull ups reverse grip 5x5
2. incline dumbbell bench press 5x8x(2x16kg)
3. paused kettlebell squats 5x10x33kg
4. hamstring plank 5x1 min
5. front raises with rope 5x8x7kg
6. overhead triceps extensions with rope 5x10x7kg
7. biceps curls with rope 5x10x7kg.
Better
Not bad but too much breathing :).
12.05.2020
Rest day.
13.05.2020
Rest day. O heve to stay overtime a bit.
14.05.2020
Workout at home
1. incline dumbbell bench press 5x10x(2x16kg)
2. one arm dumbbell row 5x12x16kg each arm
3. paused RDL 5x12x(2x16kg)
4. paused kettlebell squats 5x12x33kg
5. one arm overhead press 5x10x10kg
6. hamstring plank 5x1 min
7. front raises with rope 3x8x7kg
8. biceps curl neutral grip 20x10kg 15-15x15kg
9. leg drop 3 sets
Some poor squats
Good morning -need to improve knee position
15.05.2020
Workout outdoor
1. paused goblet squats 5x8x23kg
2. row with resistance bands in squating position 5x15
3. push ups elevated 5x10-12
4. assisted pull ups reverse grip 5x6
5. chest press with resistance bands 5x15-20
6. paused dumbbell squats (potatosack squats) 5x8x23kg
7. tire flips 5x10
Extremely hot weather, hard to breathe. Gyms will be reopened next monday. Finally!!!
16.05.2020
Workout at home
1. assisted pull ups 5x5-6
2. one arm shoulder press 5x10x12kg each arm
3. RDL 5x12x42kg
4. plank 5x1 min
5. front raises with rope 5x8x7kg
6. triceps extensions different types 5x10-12
Again :).
17.05.2020
Workout outdoor
1. assited pull ups reverse grip 5x6
2. chest press with resistance bands 5x15
3. overhead triceps extensions with resistance band 5x12
4. tire flip 5x12 flips
5. seated row with resistance bands 5x15
6. elevated push ups 5x8
7. ATG squats narrow stance 5x12
8. tire flip 3x10 flips
Heat, sweat and dirt. That is an outdoor workout. Still nice and heavy.
I’ve trained more and more often throught this quarantine and may be I will keep some of this routine in the future.
18.05.2020
Rest day.
19.05.2020
Fitness workout - supersets
1. paused back squats 2x8x37kg 2x8x42kg
2. incline dumbbell bench press 4x10x(2x17,5kg)
3. seated low row 4x10x40kg
4. chest flies 4x12x40kg
5. leg press machine 45 degree - 4x10x90kg
6. leg extensions 2x6x25kg 2x10x20kg
7. one arm dumbbell overhead press 4x8x12,5kg
8. seated calf raises 4z12z30kg
I’m definitely stronger than before the “quarantine” but I started with some light weights.
20.05.2020
Outdoor workout
1. assisted pull ups reverse grip 5x7
2. chest press with resistance bands 5x15
3. overhead triceps extensions with resistance bands 5x12
4. tire flips 7 sets x12 flips
5. seated row with elastic band 5x15
Refreshing.
21.05.2020
Rest day.
Corrective exercises- planks, clamshells, scapula protractions, hip mobility.
It sounds easy but it’s not. The coach is very strict and demanding. Every detail must be perfect all the time- bracing core, correct pelvic position, scapulas must be protracted , neck and head position and so on. That’s why everyone in the group repeat same exercise over and over again. Some of them are easy for me,some- almost impossible :(.
For example- I did assited pull ups to prevent inner sholder rotation on the top and to get used to keep my scapulas protracted all the time and my core braced with no lumbar curve.
22.05.2020
Fitness workout
tripel sets
1. lat pull down reverse grip 4x10x40kg
2. incline dumbbell bench press 4x8x(2x17,5kg)
3. paused back squats 8x37,5kg 4x5x42kg
4. low row narrow grip 4x10x40kg
5. one arm overhead press 4x6x12,5kg each arm
6. lying leg curl 4x8x25kg
7. triceps push downs 2x15x30kg straight handle 2x15x20kg rope
8. leg press machine 45 degree 4x10x90kg
9. seated calf raises 4x12x30kg
My coach is very dissapointed by my exercise form, almost everything. I need to be more carefull and precise.
23.05.2020
Rest day.
24.04.2020
fitness workout
tripel sets
1. lat pull down reverse grip 4x10x40kg
2. pec dec machine straight arms 4x8x30kg
3. leg press machine 45 degree 4x10x90kg
4. paused goblet squats 4x8x25kg
5. one arm shoulder press 4x6x12,5kg
6. leg extensions 4x8x25kg
7. low row narrow grip 4x10x40kg
8. triceps push downs 4x15x35kg
9. dumbbell RDL 4x12x(2x18kg)
2 years ago and now. I’m a fucking vamnpire
25.05.2020
Fitness workout
triple sets
1. assited and standart pull ups reverse grip 4x5
2. incline dumbbell bench press 4x8x(2x17,5kg)
3. hyperextensions 4x12
4. lat pull down with rope 4x12x50kg
5. pec dec machine 4x12x30-40kg
6. paused back squats 5x27,5kg 5x37,5kg 3x5x42,5kg
7. low row narrow grip 4x8x40kg
8. one arm shoulder press 4x8x10kg each arm
9. cable squats on crosover machine 3x12x60kg
10. straight arm plank 4x1 min (+/-) as corrective exercese
11. hamstring plank 4x1 min (+/-) as corrective exercise
26.05.2020
Rest day. Corrective exercises.
27.05.2020
Fitness workout
triple sets
1. lat pull down reverse grip 4x8x40kg
2. incline dumbbell bench press 4x8x(2x17,5kg)
3. hyperextensions 4x12
4. paused back squats 5x37,5kg 4x5x42,5kg
5. one arm row on seated row machine 4x12x35kg each hand
6. one arm shoulder press 4x8x10kg each arm
7. dumbbell RDL 4x8x(2x20kg)
8. seated calf raises 4x12x30kg
9. low row narrow grip 4x8x40kg
10. bilateral dumbbell front raises 4x8x(2x4kg)
11. banded monster walk 4x1 min (+/-)
28.05.2020
Rest day. Corrective exercises.
29.05.2020
Fitness workout
triple sets
1. one arm dumbbell row 4x12x20 kg each hand
2. incline dumbbell bench press 4x8x(2x17,5kg)
3. hyperextensions 4x12 +5kg
4. paused back squats 5x37,5kg 4x5x42,5kg
5. seated calf raises 4x12x35kg
6. lat pull dow with rope on crosover machine 4x15x60kg
7. one arm shoulder press 4x6x12,5kg each arm
8. low row narrow grip 4x8x40kg
9. triceps push down with rope 4x12x25kg
10. straight arm plank 4x1 min (+/-)
11. hamstring plank bended knees 4x1 min (+/-)
12. biceps curls 4x8x(2x10kg)
Planks and hamstring planks- corrective exercises from my paid group membership that became part of my strenght training. Just savage!
30.05.2020
Rest day.
How many bulgarian policemen are need to pack a bench?
31.05.2020
Fitness workout
triple sets
1. one arm shoulder press 4x8x12.5kg kg each hand
2.lat pull down reverse grip 4x10x40
3. hyperextensions 4x12
4. paused back squats 5x37,5kg 3x5x42,5kg
5. one arm lat pull down on crosover machine 4x12-15 x35kg
6. dumbbell front raises 4x8x(2x4kg)
7. conventional deadlift (I hope :)) 4x8x60kg
8. leg extensions 4x8x20kg
9. triceps push down 4x12x30-35kg
10. straight arm plank 4x1 min (+/-)
11. hamstring plank bended knees 4x1 min (+/-)
12. banded monster walk 4x1-2 min
01.06.2020
Fitness workout
triple sets
1. incline dumbbell bench press 4x8x(2x17,5kg)
2. low row narrow grip 4x10x40kg
3. paused dumbbell squats 4x10x33kg
4. one arm shoulder press 4x10-12x10kg each arm
5. one arm dumbbell row 4x12x20kg
6. leg press machine 45 degree 4x12x70kg (deep)
7. one arm row on seated rowing machine 4x12x35kg each arm
8. triceps push down with rope 4x12-15x25kg
9. leg extensions 4x10x20kg
10. seated calf raises 4x12x30kg
Your coach is very disapointed by your form in almost everything? That can’t be true… He’s either the most demanding person in the world or you are. I used to obsess over form but I haven’t seen anything you do being bad, at all!
