And today I finished my first cycle of my 5/3/1 combination template. A good workout, finally!
- Bench Press 5/3/1 PR set
- Bench Press BBB @FSL superset with
- Incline Dumbbell Fly 5x12 10 kg
- Barbell Rows 4x10 60 kg superset with
- Skullcrushers 4x6 30 kg
- Barbell Shrugs 3x10 80 kg superset with
- Lateral Raises 4x12 10 kg
- Wrist Curls 35+8+7+6+4 20 kg
- Reverse Curls 12+5+5+4+4 20 kg
Yeah!
Back in the gym after my soccer game.
- Back Squat 5/3/1 PR set
- Paused Front Squat 5x10 40 kg superset
- Preacher Curls 5x10 22,5 kg
- Snatch Grip Romanian Deadlift 4x10 75 kg triset
- Hanging Leg Raises 3x20 triset
- Neck Work 3x45
Solid workout.
Good upper body workout this morning!
- Military Press 5’s PRO superset
- Rear Delts Raises 4x20 10 kg
- Military Press BBS @FSL triset
- Weighed Chin Ups 50 Reps 10 kg triset
- Plyo Push Ups 100 Reps
- Wrist Curls 30+8+6+5+4 20 kg
- Reverse Curls 12+5+5+5+4 20 kg
Workouts are going great but I am a little worried because I’m putting a lot of fat around my waist and love handles. I think I have to lower my daily carb intake! But holidays are coming…
Lower body and good session. I love the jump squat!
- Deadlift 5’s PRO
- Deadlift 5x5 @SSL superset
- Skullcrushers 4x6 32,5 kg
- Jump Squat 4x10 45 kg triset
- Crunch 3x30 + 10 sec isometric triset
- Neck Work 3x40
I’ve also decided to dirty bulk until january then try to lower my carbs, but the chub around my waist is already a bit too much 
A great morning upper workout! Solid and intense.
- Bench Press 5/3/1
- Bench Press BBB @FSL superset
- Dumbbell Fly 5x12 10 kg
- Barbell Rows 62,5 kg
- Snatch Grip Shrugs 3x10 85 kg superset
- Lateral Raises 4x15 10 kg
- Plate Wrist Curls 15+8+8+7+6 5 kg
- Reverse Curls 12+6+5+4+4 20 kg
Pre-Christmas lower workout! Sadly yesterday I hurt my right shoulder during my soccer game. I am very worried 
.
- Back Squat 5/3/1 PR set
- Front Squat BBB superset
- Preacher Curls 5x10 22,5 kg last mTor set
- Snatch Grip Romanian Deadlift 4x10 77,5 kg triset
- Neck Work 3x45 10 kg triset
- Hanging Leg Raises 3x20
Christmas upper body workout! I’ve gone very easy with the military press due to the injury I suffered during my last soccer game.
- Military Press 5’s PRO superset
- Rear Delts Raises 4x20
- Military Press BBS @FSL triset
- Chin Ups 50 Reps 10 kg triset
- Dumbbell Push Ups 150 Reps
- Plate Wrist Curls 15+8+6+4+4 5kg
- Reverse Curls 15+8+6+4+4 20 kg
Another (last?) holiday workout!
- Deadlift 5’s PRO
- Deadlift 5x5 @SSL
- Jump Squat 4x10 47,5 kg giant set
- Skullcrushers 4x7 32,5 kg giant set
- Crunch 3x30 + 10 sec isometric giant set
- Neck Work 3x45 10 kg
Now I deserve a bit of rest 
Upper body workout and good feelings with the Bench.
- Bench Press 5/3/1 PR set
- Bench Press BBB @FSL superset
- Dumbbell Fly 5x12 10 kg
- Barbell Rows 4x10 65 kg superset
- Lateral Raises 4x15 10 kg
- Snatch Grip Shrugs 3x10 87,5 kg
- Plate Wrist Curls 15+8+6+5+4
- Reverse Curls 20+8+6+5+4
My BEFORE pic for the T-Ransformation challenge 2019!
Last 2018 workout! Very good training session, I hit a Squat PR and had lota of fun!
- Back Squat 5/3/1 PR set
- Front Squat BBB superset
- Preacher Curls 4x10 +3+2 rest pause 25 kg
- Snatch Grip Romanian Deadlift 4x10 80 kg triset
- Neck Work 3x45 10 kg triset
- Hanging Leg Raises 3x20
The best way to close the year!
2019 begins just like 2018 ended! Upper body workout!
- Military Press 5’s PRO superset
- Rear Delts Raises 5x20 10 kg
- Military Press BBS @FSL triset
- Chin Ups 50 Reps 10 kg triset
- Push Ups 150 Reps
- Plate Wrist Curls 20+10+10+10+8
- Reverse Curls 12+4+4+4+3
Lower Body and fun in this very cold morning!
- Deadlift 5’s PRO
- Deadlift 5x5 @SSL superset
- Skullcrushers 4x6 35 kg
- Jump Squat 4x10 50 kg triset
- Decline Crunch 3x30 + 10 sec isometric triset
- Neck Work 3x45 10 kg
Final workout of my 6 week combination template!
- Bench Press 5/3/1 PR set
- Bench Press BBB @FSL superset
- Dumbbell Fly 5x12 10 kg
- Barbell Rows 4x10 65 kg
- Snatch Grip Shrugs 3x10 90 kg superset
- Lateral Raises 4x15 10 kg
- Plate Wrist Curls 20+10+10+10+9 5 kg
- Preacher Reverse Curls 20+10+10+8+6 10 kg
Yeah!
I’m in the middle of my deload week, before the final push of my bulk. I am not eating any carbs and not touching a weight, only soccer training. Sunday I’ll restart weight training, after my soccer game.
Back in the gym! New 5/3/1 combination template, full body this time!
- Back Squat 5/3/1 PR set
- Front Squat BBB 47,5 kg
- Snatch Grip Romanian Deadlift 4x10 82,5 kg
- Preacher Curls 3x10 25 kg superset
- Close Grip Floor Press 3x10 40 kg
- Pull Ups 7+7+7 triset
- Hanging Leg Raises 3x20 triset
- Neck Work 3x40 10 kg
Destroyed!
Fatigued, but happy to hit the gym today!
- Military Press 5’s PRO
- Military Press BBB @FSL superset
- Rear Delts Raises 5x20 10 kg
- Weighted Chin Ups 50 Reps 10 kg superset
- Push Ups 150 Reps
- Incline Prone Hammer Curls 3x10 15 kg superset
- Triceps Pushdowns 3x10 30 kg
- Preacher Plate Wrist Curls 20+15+10+10+10 5 kg
- Preacher Reverse Curls 20+8+6+5+5 10 kg
Insane arms pump!
Good workout today, the Hang Clean made my traps burn very well!
- Hang Clean 5/3/1 PR set
- Hang Clean @SSL superset
- Wide Grip Pull Ups 20 reps
- Close Grip EZ Bar Curls 3x10 22,5 kg superset
- Decline Dumbbell French Press 3x10 10 kg
- Jump Squat 4x10 52,5 kg triset
- Crunch 3x30 +10 sec isometric triset
- Neck work 3x45 10 kg
A lot of work!
The hardest workout of the week!
- Bench Press 5/3/1 PR set
- Bench Press BBB @FSL superset
- Dumbbell Fly 5x12 10 kg
- Dumbbell Row 5x10 30 kg
- Barbell Shrugs 3x10 100 kg superset
- Lateral Raises 5x15 10 kg
- Skullcrushers 3x6 35 kg superset
- Incline Bench Dumbbell Curls 3x10 12 kg
- Preacher Plate Wrist Curls 20+15+12+10+10 5 kg
- Preacher Reverse Curls 20+10+8+6+6
I feel like a superhero!
