Shoulders looking pretty jacked, good job!
1 Like
17.09.2024
Sleep 23.30-7.30
Calories 2,202kcal
carbs 248g fat 72g protein 140g
Gym workout
super sets
1. RDL 4x12x47,5kg +
2. bench press shoulder wide grip legs on the bench 4x12x37,5kg
3. lat push down with ropes 4x15 +
4. heel elevated dumbbell goblet squats 4x12x22,5kg
5. low row close grip 15-12-12-12x30kg +
6. lateral dumbbell raises 4x12x(2x7kg)
7. leg extensions 4x12+
8. abductor machine 4x15-20
9. leg raises 4x15+
10. overhead triceps extensions 4x12x10kg
5 Likes
18.09.2024
Sleep 23.30-7.30
Calories 1,957kcal
carbs 138g fat 78g protein 120g
Rest day.
19.09.2024
Sleep 22.45-6.45
Calories 2,605kcal
carbs 293g fat 109g protein 143g
Gym workout
super sets
1. reverse lunges on smith machine 4x20 +5kg added 10 reps each leg +
2. dumbbell shoulder press 4x10x(2x12,5kg)
3. dumbbell RDL 2x12x(2x22,5kg) 2x12x(2x25kg) +
4. lat pulldoen shoulder wide neutral grip 4x12x25
5. low row close grip 4x10 +
6. incline dumbbell bench press 15-12-12-15x(2x15kg)
7. leg press 4x12x70kg +
8. ticeps push down 4x12
9. leg curls 4x12x15kg +
10. straight leg raises on roman chair 15-15-12-12
5 Likes
Like that you keep shoulder over hips on this. So many lunge backward and change the intended movement or just use momentum to jerk weight. 
1 Like
This is not from today and it’s not what I called “close grip” (V shape handle) but the form is the same. 
I absolutely deliberately do my best to avoid inertia and isolate the muscle being trained. Here, the abs work as much as the back to stabilize.
For many years, the goal for me has been the form of execution, not the progressive loaded at all cost. I try to challenge the muscles by improving form and tempo.
3 Likes
20.09.2024
Sleep 00.30-7.30 But interuoted
Calories 2,170kcal
carbs 210g fat 85g protein 150g
Rest day. Long walks. Vacation.
21.09.2024
Sleep 22.00-6.30
Calories 1,963kcal
cabs 216g fat 54g protein 145g
Rest day. Long walks
22.09.2024*
Sleep 22.00-7.30
Calories 2,134kcal
carbs 263g fat 76g potein 110g
Gym workout
super sets
1. pull ups neutral grip 4x8 +
2. heel elevated dumbell squats 4x8x25kg
3. dumbbell shoulder press 4x12x(2x10kg) +
4. dumbbell RDL 4x12x(2x22,5kg)
5. low row close grip 4x12x30kg +
6. incline dumbbell bench press 4x12x(2x15kg)
7. lat push down on knees 4x12 +
8. biceps curls 4x12x15kg
9. upright row 4x8x20kg
10. alternating reverse lunges 4x20x20kg (10 each leg)
11. triceps push down 4x12 +
12. leg curls 4x12
5 Likes
BW sissy squats
I see many benefits from this one particular.
3 Likes
23.09.2024
Sleep 22.30-5.30 I had to catch a bus I didn’t sleep well
Calories 2,100kcal
carbs 251g fat 53g protein 161g
Rest day. Long walks. Vacation.
24.09.2024
Sleep 23.30-8.15 But I was awake for some times in the night
Calories 2,266kcal
carbs 302g fat 58g protein 148g
Rest day. Long walks. Vacation.
25.09.2024
Sleep 22.30-7.15
Calories 2,237kcal
carbs 236g fat 79g protein 139g
Gym workout
super sets
1. leg extensions 4x12 +
2. leg curls 4x6x20kg +
3. straight arm chest fly 4x12
4. lat pulldown 4x12x25+
5. dumbbell shoulder press 4x10x(2x12,5kg)
6. RDL 4x12x47,5kg +
7. lateral dumbbell raises 4x12x(2x7kg)
8. lat push down 4x12 +
9. BW sissy squats 4x10
6 Likes
26.09.2024
Sleep 01.00-7.00 I was too extited and awake.
Calories 2,139kcal
carbs 226g fat 71g protein 144g
Rest day.
27.09.2024
Sleep 23.00-7.30
Calories 2,153kcal
carbs 239g fat 86g protein 134g
Gym workout
triple sets
1. incline dumbbell bench press 4x6x(2x17,5kg) +
2. RDL 4x12x47,5kg
3. overhead on smith machine on knees 4x10 no added weight +
4. leg press machine 4x12x70kg
5. lat pulldown 4x12x40kg +
6. single arm lateral dumbbell raises leaning 4x12x7kg each arm
7. single leg curl 4x10x5kg each leg +
8. leg press close stance 4x12x50kg
9. lat push down 4x12 +
10. weighted sit ups 4x10x10kg
28.09.2024
Sleep 23.30-8.00 I wake up couple times.
Calories 2,301kcal
carbs 281g fat 66g protein 156g
Rest day.
It’s a nightmare
6 Likes
28.09.2024
Sleep 23.30-7.45
Calories 2,301kcal
carbs 281g fat 66g protein 156g
Rest day.
29.09.2024
Sleep 23.30-7.30
Calories 2,115kcal
carbs 256g fat 58g protein 123g
Rest day. It was a rainy day
30.09.2024
Sleep 9.15-6.45 I woke up at 4 but I fall asleep soon after
Calories 2,033kcal
carbs 189g fat 71g protein 150g
Gym workout
super sets
1. pull ups neutral grip 4x5 +
2. dumbbell shoulder press 4x10x (2x12,5kg)
3. alternating reverse lunges 4x20x27,5kg (10 reps each leg)
4. lateral dumbbell raises 4x12x (2x7kg)
5. low row 4x10-12 +
6. RDL 4x10x57,5kg
7. dumbbell biceps curls 4x12x(2x8kg) +
8. overhead triceps extension with a plate4x12x10kg
9. leg extensions 4x12 +
10. single leg curls 4x12x5kg
Some beautiful landscapes in the area
o
5 Likes
They look like that in Europe too? thought it was US phenomenon.
2 Likes
Nope, it’s here too.
1 Like
01.10.2024
Sleep 23.15-7.15
Calories 2,182kcal
carbs 211g fat 85g protein 133g
Rest day. My body hurts so much, especially my butt.
02.10.2024
Sleep 23.45-7.15
Calories 2,190kcal
carbs 236g fat 78g protein 134g
Gym workout
super sets
1. lat pulldown narrow grip 4x12x25 +
2. bench press 4x10x37,5kg
3. leg press 4x12x70kg +
4. overhead press 4x10x22,5kg
5. single arm row on seated plate loaded row machine 4x12x30kg each arm +
6. single arm lateral dumbbell raises leaning 4x12x7kg each arm
7. leg press narrow stance 4x12x50kg +
8. leg curls 4x10x15kg
9. dumbbell lying triceps extension 4x10x(2x7kg) +
10. dumbbell biceps curls 4x10x(2x7kg)
Breakfast in cheap hotels in Bulgaria. Not suitable for a builder
7 Likes
03.10.2024
Sleep 23.00-7.15
Calories 2,067kcal
carbs 219g fat 75g protein 123g
Rest day.
04.10.2024
Sleep 23.00-7.15
Calories 2,561kcal
carbs 291g fat 81g protein 153g
Gym workout
super sets
1. Back squats 4x10x37,5kg +
2. Dumbbell shoulder press 10-10-8-8x(12,5kg)
3. Incline dumbbell bench press 4x12x(2x15kg)+
4. Low row 4x12x30kg
5. Dumbbell RDL 4x10x25kg+
6. Lat pulldown 4x10x45kg
7. Leg press 4x12x50kg
8. Lateral raises with plates 4x12x(2x5kg)+
9. Triceps push down 4x12 +
10. Weighted sit ups 4x10+10kg
11. Leg extensions 4x12+
12. Abductor machine 4x15
05.10.2024
Sleep00.15-7.15
Calories 2,391kcal
carbs 259g fat 90g protein 122g
Rest day.
06.10.2024
Sleep 22.45-7.15
Calories 1,879kcal
carbs 222g fat 64g fat 98g
Gym workout
super sets
1. pull ups neutral grip 4x7 +
2. alternating reverse lunges 4x20x27,5kg 10 reps each leg
3. leg press 4x12x60kg +
4. overhead press 4x10x22,5kg
5. low row 4x12 +
6. barbell upright row 4x12x17,5kg
7. single leg curl 4x10x5kg+2kg (small dumbbell added)+
8. ab slider 4x15-20 +5kg
9. triceps push donw 4x12 +
10. BW sissy squats 4x10
4 Likes
07.10.2024
Sleep 23.15-7.15
Calories 2158 kcal
carbs 179g fat 83g protein 135g
Rest day.
08.10.2024
Sleep 23.45-6.15
Calories 2000kcal
carbs 216g fat 73g protein 103g
Gym workout
super sets
1. RDL 4x10x57,5kg +
2. dumbbell shoulder press 12-8-8-10x(2x12,5kg)
3. leg press 4x12x70g +
4. straight arm chest fly machine 4x12
5. lat push down on knee and standing 4x12 +
6. single lateral dumbbell raises leaning 4x12x7kg
7. landmine RDL 4x12+40kg +
8. triceps push down 4x12
I train barefoot.
6 Likes
09.10.2024
Sleep 23.15-6.15
Calories 1,894kcal
carbs 184g fat 75g protein 102g
Gym workout
super sets
1. bench press shoulder wide grip 4x12x37,5kg +
2. alternating reverse lunges on smith machine 4x20 (10 reps each leg) no added weight (the bar is 20-22kg)
3. lat pulldown 4x12x25 +
4. smith machine ATG squats 4x12 +10kg
5. low row close grip 4x12x30 kg +
6. upright row on smith machine 4x12 no added weight
7. leg extensions 4x12+
8. ab slider 4x12-15 +10kg
6 Likes
10.10.2024
Sleep 23.15-7.15
Calories 2,003kcal
carbs 160g fat 82g protein 130g
Rest day.
11.10.2024
Sleep 23.45-5.15 I was awake for awhile than 6.15-7.15
Calories 2,111kcal
carbs 206g fat 78g protein 122g
Gym workout
super set
1. pull ups nautral grip 4x5 +
2. triceps push down 4x12
3. leg extensions 4x12 +
4. leg curls 4x8x20kg
5. hip trusts 4x12x45kg + (that’s enough for me, it’s heavy even)
6. lat pulldown narrow grip 4x12x45kg
7. hip trusts 4x12x45kg +
8. overhead press 4x5x27,5kg
9. barbell biceps curls 4x12-15x15kg +
10. leg and pelvis raises from the floor 15-15-12-12
5 Likes