I’m more fluffy now, but that’s because more bread, dairy products and salt in my diet and restrained water. Nothing to worry, I’m feeling good. My calorie intake is 2400-2500 kcal daily that is a little surplus… may be.
27.06.2020 Fitness workout triple sets
1. Paused back squats 5x27,5kg 5x37,5kg 5x42,5kg 3x47,5kg (too heavy for this technique) 2. seated calf raises 4x12x30kg 3. pull down with rope on crosover machine 12x50kg 12x55kg 10x60kg 10x65kg 4. paused back squats 4x5x42,5kg 5. leg curls 4x6x10kg 6. incline dumbbell bench press 4x8x(2x15kg) 7. leg press machine 45 degree 4x12x65kg 8. one arm row on seated row machine 4x10x25kg each 9. one arm shoulder press 4x8x10kg 10. shoulder mobility exercise 4 sets 11. one leg glute bridge 4x3 each 12. leg raises 6x3
1. paused back sqauts 4x7x37,5kg 2. seated calf raises 4x12x25kg 3. one arm shoulder press 4x8-10x10kg each 4. one arm row on seated rowing machine 4x10x30kg each 5. one arm front dumbbell raises 4x10x5kg 6. lying dumbbell triceps extensions 4x10x(2x5kg) 7. dumbbell RDL 4x8x(2x20kg) 8. leg extensions 4x10x10kg 9.straight arm plank arms extended forward 3 sets 10. hip mobility exercise 3 sets
1. lat pull down close narrow grip 4x10x30kg 2. bench press 4x8x37,5kg 3. hyperextensions 4x12 4. leg press machine 45 degree 4x12x70kg 5. leg curls 4x6x10kg 6. triceps push down V handle 4x8x30kg 7. hamstring plank 4 sets 8. leg raises specific 4x3 9. one arm lateral dumbbell raises 4x10x5kg each.
04.07.2020 Fitness workouts triple sets 1. paused back squats 4x8x37,5kg 2. seated calf raises 4x10x30kg 3. one arm dumbbell shoulder press4x10x10kg 4. one arm row on seated row machine 4x10x30kg 5. one arm lateral raises 4x10x5kg 6. one arm dumbbell row 4x10x20kg nope 7. leg press machine 45 degree 4x12x70kg 8. leg curl 4x6x10kg
** …** and I forget what I’ve done
1. one arm row ot seated row machine 4x10x25kg 2. one arm shoulder press 4x6x12,5kg 3. hyperextensions 4x12-15 4. paused goblet squats 4x8x25kg 5. seated calf raises 4x10x30kg 6. one leg hip trusts 4x4 each 7. lat pull down reverse grip 4x10x40kg 8. triceps push down 4x10x30kg 9. leg press machine 4x12x70kg
Cyrrex said exactly what I meant. I meant by your “story” your “journey” or your training progress. It’s impressive that you are so dedicated. Many of us here find it motivational. Good job!
Just kidding. In fact the body can be only 5-10 cm from the floor- I’ve seen some very talanted calisthenic guys on youtube.
This is one of the corrective exercises in the group -I do weighted planks sometimes but thats different and harder. I have a ab wheel but it’s not in my routine for now- if you ask my coach, I should do it with the hardest form- front pelvic rotation and neutral back and bla bla, just like the plank
This is another one and in fact - it;s hard when you need to keep this side plank position with protracted scapula (that scapula protraction is very important for every exercise)
1. bench press narrow grip 4x8x37,5kg 2. low row 4x10x35kg 3. paused dumbbell squats 4x8x33kg 4. leg curls 4x6x10kg 5. leg extensions 4x8x15kg 6. one leg hop trust 4x3 each - focus on the balance and gluteus medialis- so weak for now 7. one arm lateral dumbbell raises 4x10x5kg 8. triceps push down with rope 4x10x20kg 9. hip trusts 4x6x47,5kg
My coach perfect deadlift form for one rep max of 160kg. It’s so nice to watch.
He was challanged from a guy in FB who said that doesn’t exist something like good form with heavy weights.
Well, he is not MY personal instructor right now, he is the instructor of our group for corrective exercises, but nevermind. :). He’s mine
10.07.2020 Fitness workout triple sets
1. paused back squats 5x37,5kg 5x42,4kg 3x3x47,5kg 2. lat pull down reverse grip 10x35kg 8x40kg 6x45kg 5x50kg 3. one arm shoulder press 4x10x8kg 4. paused back squats 4x5x37,5kg 5. seated calf raises 4x12x30kg 6. lat pull down with rope on crossover machine 10x50-55-60-65kg 7. hamstring plank 4 sets 8. straight arm plank with hand forward 4 sets 9. inner tights stretch exercise 4 sets
