16.09.2019 1. back squats (40kg warm up) 3x8x60kg 2. leg curls 3x12x40kg (different machine) 3. flies on pec deck machine 3x12 4. back squats 3x12x50kg 5. crunches 3x25 6. one arm dumbbell row 3x12x30kg 7. chest press machine 3x12 8. seated leg press unilateral 3x10x 45kg each leg 9. leg extension 3x10 10. abductot machine 3x15 all weights 11. lat pulldown bilateral 3x12 12. leg and hip raises from decline bench 3x12 13. rare delts machine 3x12
No bad at all. I didn’t do back squats last week, but for this week I’m planning twice … maybe.
I willingly try to avoid pecs exercises, even so I train everytring else 4-5 times a week. My pecs are huge for a woman and quite strong, so I try to make more shouder exercises instead.
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I train in triple sets so a workout is not over 1 hour.
I’m not sure either, I took it years ago in the beggining of my sport experience, and I THINK I had some results. Now I THINK I have more strenght, but who knows-may be just a self illusion. May be not…
Science says that it’s the one suplement that is almost harmless and proven to increase muscle strenght, and it’s pretty cheap, even in bulgarian standart (we are poor people :() Here it is about 25-30 $ per kg - for 6+ months. You can take it for months and even years without a pause.
I don’t take a loading dose, just a teaspoon (5-7 g) a day. If you are a big guy, take a bigger dose
18.09.2019 1. overhead press (20kg, 37,5kg warm up) 4x3x42,5kg 2. one arm row on the seated row machine 3x10x45kg each hand 3. leg raises on roman chair 3x15 4. trap bar deadlift (the bar is 23kg; 73kg, 83kg warm up) 3x5x88 kg 5. pull ups reverse grip 3x8 6. flies on pec deck machine 3x10x60kg 7. lateral dumbbell raises 3x12x(2x8kg) 8. trap bar deadlift 3x10x73kg 9. 45 degree leg press machine 3x15x100kg added 10. leg extension 3x15
**11. leg curl 3x15 ** 12. seated calf raises 3x15x 30kg added
Very well.
There’re no plates of 1,25kg in this gym, I tried , but I can’t push +5kg on the overhead press.for now …
I can push 5-6x40kg and 3-4x42,5kg but I’m sure that I can push 45kg at least once and have to try in the other gym.
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I hit 70 kg on the scale tonight in the gym, I know it’s 2 kg water and food , but still… For over a decade I tried to stay 60-62kg but now ( almost a year) I’m 66-67kg and I’m more satisfied with my body and condition, even that a few of my clothes fit me anymore.
19.09.2019
in triple sets (as always) 1. incline dumbbell bench press (15kg warm up) 10-8-8x(2x25kg) 2. lat pull down reverse grip 10x50kg 10x55 kg 8x60kg (the hard cable) 3. leg and hip raises of flat bench 3x12 4. seated leg press machine (70kg warm up) 3x8x120kg 5. leg extension 3x8 6. leg curl 3x12x40kg 7. lateral dumbbell raises 3x15x(2x7,5kg) 8. bilateral lat pull down 3x10 9. flaies on pec deck machine 3x10 10. hip trusts (70kg warm up) 3x7x90kg 11. leg extension unulateral 3x8 12. caff raises on seated leg press machine 3x12x90kg drop set 3x12x70kg
I’ve felt so exosted and sleepy all day and had plan to do just some cardio on the bike.
But …meeh… who needs cardio when has a barbell?
I think I already feel some effects of the creatine - 1-2 more reps here and there, same weights became lighter…
20.09.2019 In triple sets 1. Split squat on smith machine 4x8+40kg added each leg 2. Leg curl unilateral 3x8x20kg each leg 3. Weigted sit ups 3x12x10kg plate overhead 4. Pull ups 3x8 5. Chest press machine neutral grip 3x12 6. Leg press machine narrow stance 3x12x90kg 7. Hyperextension 3x15x25kg plate in hands 8. Front raises to overhead 3x12x10kg plate 9. Lying dumbbell triceps extension 2x8x(2x10kg) acute pain in left triceps 10. Dumbbell biceps curl 3x10x(2x10kg) 11. Leg raises flat bench 3x15
15.00 h in the fitness. Absolute mess in the gym, almost a kindergarten. A bunch of kids 15-16 years old girls and boys hang about doing nothing or even worse -doing absolutely wrong every possible exercise. Irritating ang Exhausting!
In other side 3days full body training and I still have strength and stamina.
22.09.2019 triple sets 1. pull ups neutral grip 3x8 2. bench press shoulder-wide grip 10-9-8x60kg (different bench, no spotter) 3. hyperextensions 3x20 4. back squats (17kg, 37kg warm up) 3x10x57kg (the fucking bar was 17 kg only!!!) 5. leg curl 3x10 6. leg and hip raises fat bench 3x15 7. back squats 3x12x47kg 8. seated cable row narrow grip 3x8x60kg 9. triceps pushdown with rope 3x10x30kg
I felt it like much longer and more boring, not enough sleep last night and I don;t want to put in maximum effort and choose lighter weights.
I can say I don’t understand these submaximal training- I do 85-90% of RM of every basal exercise, every workout. 90% are 5 reps with good form , I don’t see the point to do 5 reps with only 65 % or smth. On 65% I would do 15+ reps.
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I love what I see in the mirrow these days even that I’m 70kg BW (and this is a little scary)
23.09.2019 triple sets 1. lat pull down reverse grip 10x60kg 10x65kg 8x70kg 2. stranding dumbbell shoulder press 3x10x(2x16,5kg) 3. leg and hip raises from flat bench 15-12-12 4. romanian deadlift 3x12x70kg 5. leg extension 3x10-12 6. seated calf raises 3x12 7. one arm dumbbell row 3x12x30kg 8. flies on pec deck machine 3x12 9. lateral dumbbell raises 3x12x(2x8kg) 10. cable squats 3x15x80kg 11. leg curl 3x10 12. triceps push down 15-12-12x40kg
A nice and light workout. I’m 5 days off work and just train and eat and watch movies most of the time :). I did this every month- take 1-2 days to a weekend and relax. It’s very helpfull as mentally recovery (I’m a legal advisor in government sector, I work with morons and idiots doing meaningless things :). )
25.09.2019 triple sets 1. overhead press (20,30kg warm up) 3x5x40kg 2. back squats (20, 40kg warm up) 3x8x60kg 3. leg and hip raises decline bench 3x12 4. lat pull down narrow neural grip 3x12x50kg (the hard cable) 5. chest press machine neutral grip (for triceps mostly) 3x12 6. hyperextensions for glutes 3x15x15kg plate in hands 7. seated leg press machine unilateral 3x10x45 kg each leg 8. leg extensions 3x8 9. weighted crunches machine 3x12 all weights 10. lat pull down Bilateral 3x12 11. triceps push down (streight handle) 3x12x40kg 12. lateral dumbbell raises 2x8x(2x10kg) … and they took my dumbbells :(.
@anna_5588 These days I sit next to a petite girl like you and felt like a GIANT My arm was like her thigh.
More arms on front.
26.09.2019 triple set 1. incline dumbbell bench press (15kg warm up) 3x10x(2x22.5 kg) 2. pull ups neutral grip 3x8 3. hiperextensions for glutes 3x15x25kg plates in hand drop set 3x no weights 4. hip trusts (70kg warm up) 3x8x90kg (PR for reps) 5. leg extensions unilateral 3x8 easch leg 6. calf raises on seated leg press machine 3x10x120kg drop set 3x10x90kg drop set 3x10x70kg 7. hip trusts 3x12x70kg 8. front raises to overhead with a plate 3x10x10kg 9. rare delts machine 3x15
Not great, not terrible. My legs hurt a little, but I feel some whole body fatique. Or just laziness.
When I started this log I had many doubts but I’m very happy now what’s going on here. May be sometimes my english sounds silly and funny because it’s too easy to listen and read, but it’s much harder to write down your thoughts in a foreign language that I don’t use every day. And bulgarian has different grammar-the adjuncts , objects and subjects have different places in the sentence :). But this isn’t so important now and I think it’s getting better. At least I hope so
Bulgarian, like most languages, has rules. English doesn’t really. Or rather, it does, but they don’t make a lot of sense and usually only apply when they feel like it.
Well, it sounds right :). But I live in a post-communist broken society in the most corrupted and poorest country in European union and I work for the government, so “I’ve seen things”… I suppose thousands of bulgarians read this forum and may be they wouldn’t be agree with me. Chauvinism is a popular opinion here.
There’s a new documentary film of Kavin Booth called “Shadows of Sofia” (Sofia is the capital of Bulgaria). It’s quite difficult to follow the main storyline ,full of bad English and subs and the plot of the movie is very chaotic but unfortunately about 90-95% is true…
I don’t doubt you. My father was Polish and I grew up in a third world country. Hell, even in Australia the government is corrupt. We just pretend it doesn’t happen and act all shocked when we find out.
Every fucking time :). I’ve been abroad and many many of my acquaintances and my friends are emigrated. When I was in UK there were so many of poles there, I see officially are about 1 million,working unqualified job.
The problem is that in other countries I think - yes, there is corruption but in the same time there’s enough money that remains for the people, for social activities, education, public health, etc. Here, especially in the province is a bloody hell. People are so depressed and hatefull and desperate. when I started this job 7 years ago I was convinced that I will change the world or the system, but now , I’m such careless in my work just like every other :(.
My arm was like her thigh.
