20.10.2019 triple sets 1. pull ups 3x8 2. incline dumbbell bench press (13kg warm up) 3x12x(2x21kg) 3. hyperextensions 3x20 4. back squats (38kg) 3x10x58kg 5. leg raises on roman chair 3x12 6. dumbbell lateral +front raises 3x16x(2x6kg) 7. cable low row 3x12x50kg 8. triceps push down V-handle 12x40kg 12x45kg 12x50kg 9. leg and hip raises fron flat bench 3x12 10.leg extensions 3x12 11. leg curls 12-10-8 12. seated calf raises 3x15x30kg 13. dumbbell romanian deadlift 3x12x(2x26kg) 14. cable lat pull down 3x12x50kg 15. pec deck fly 3x12
Really nice. Easy and smooth , about an hour.
As I said, I’m not a squating person, weak legs and weaker core I think.
I just try to keep it steady. Usually I do a set of 60kg and then - a lighter and easier set of 50-55kg with 10-12 reps, deeper. I don’t push to the max, squat in the comfy zone.
This is my usual squat session.
21.10.2019 triple sets 1. cable lat pull down neutral grip 3x12x50kg 2. dumbbell overhead press (10kg warm up) 12x(2x15kg) 7-7x(2x17,5kg) 3. hyperextensions for glutes 3x20 4. hip trusts (70kg warm up) 8x90kg 6-6x100 kg 5. leg extensions 3x10 6. crunches 3x20 7. cable lat pull down bilateral 3x8 8. cable chest presses 3x15 9. leaning dumbbell lateral raises 3x12x10kg each hand 10. hip trusts 3x15x70kg 11. seated leg press machine narrow stance 3x12x90kg 12. calf raises on seated leg press machine 3x15x120kg drop set 3x15x90kg
I’m very very surprised. I did a hard full body workout yesterday and I had sharp muscle soreness this morning. But all was nice and easy, good strength and stamina.
My leanest period august 2017
10 kg less than know -58kg BW. Totally different body comp, but I love myself anyway, so I love my new gains and big butt
23.10.2019 triple sets 1. pull ups 10-8-8 2. incline dumbbell bench press (15kg warm up) 3x8x(2x25kg) 3. hyperextension for glutes 20x15kg 15x25kg 15x25kg plate in hands 4. deadlift (57,5kg warm up) 5x77,5kg (no straps) 3x8x78,5kg (straps) 5. kettlebell squats 3x15x33kg 6. leg and hip raises decline bench 3x10 7. cable lat pull down bilateral 3x12 8. cable chest presses 3x15 9. RDL 3x12x57,5kg 10. leg extensions 3x10 11. triceps push down bilateral 3x8
So much strenght today but so poor deadlift technique. I’m giving up with the conventional , just can’t pull down my hip low enogh. It’s something between RDL and DL and it’s not right.
1. cable lat pull down bilateral 3x8 2. cable chest press 3x12 3. weighted sit ups 3x12x10kg plate overhead 4. split squats on smith machine 3x8+40kg added each leg 5. lex extension unilateral 3x10 each leg 6. front raises to overhead 3x12x10kg plate 7. one arm dumbbell row on bech 3x10x27,5kg 8. dumbbell lateral raises 3x12x(2x7,5kg) 9. leg and hip raises flat bench 3x12 10. cable squat 3x12x80kg 11. leg curl 3x12x40kg 12. cable Y- raises 3x8
All my body hurts, haha. Especially traps and glutes.
All day I’ve been to a seminar for GDPR in other city and I was quite tired after that, but I preffered to make some exercises for an hour than just lay on the couch.
You don’t have to have your hips super low! I guess I’m similar to you here in the leverage department. Squat is poor, especially because of core. In the deadlift I have to get my hips super high (legs so loooong). When I try sumo I do it like you, not very wide, ass a bit high.
But for conventional that’s not a problem at all! I can’t recall, do you have a video of your conventional?
O, no. I just want to drop 2-3 kg that I gained through the last summer months but this is going to happened slowly, may be to the end of the year. I don’t want to get lean, just to preserve my active mass and strength and to be able to eat almost everything I train to eat :).
In autumn 2018 I decided to gain weight and from then I count calories just to know how certain calorie amount affect me.
For DL your hips don’t have to be low, it’s not a squat.
Try with a challenging weight, you could do an easy set of 5 do then touch and go style.
Film from the side, your body will naturally find the strongest position to start the DL. Mimic that position in the setup.
Lot’s of people sets up with the hips to low, starts he pull and the first thing that happens is the hip going up to the strongest position before the bar leave the floor.
Firstly I want to tell you than I know how, but I can’t. I deadliftted for a decade and but never could do it proper way, so I stopped and begun to do trap bar.
I think my arms are little bit shorter than necessary.
A week ago
My upper body and my back are stronger than my lower body. I want to activate glutes and hams better, not just to go low. With a chalenging weight for 5 my core drops down, I have a great problem with keeping the abdominal pressure in bent over position… :(.
What I meant was that it should be a weight you can do 5 good reps with, not a 5RM weight.
Your first video above shows what I mean, you start low and then on the next reps your body have found the right position to pull from.
Yes exactly, your body knows where it’s at the strongest. You have great body awareness so it should be easy.
Film it from the side look at it, find the best/strongest point to pull from and you’ll see tremendous progress.
I love my new gains and big butt
