Went into the gym, with caffeine in the stomach but not a ton of food. Smoloved it anyway.
BP
2x10 50kg
1x3 90kg
7x5 110kg
CGBP
2x10 50kg
2x8 70kg
OHP
2x5 50kg
2x3 60kg
2x1 70kg
1x1 80kg (PB about the 5th time ive actually done these, feel bad ass holding 180ish pounds overhead. Think I have at least another 5kgs in me. 100kg by October!)
Face pulls (new favorite back exercise), triceps (for looks) and a few lat pulldowns.
0 cardio and not feeling bad about it!
Walked for about an hour outside Stockholm University today, beautiful around there but its still cold as ball.
GD didn’t update
BS (shared squat rack with another guy, was stronger but he kept working so i did as well.)
140kg 1x1
150kg 1x1
160kg 1x1 (plus 10)
backoff
110k 3x3
110 1x5
130 1x2
6 min bike
14 min funny walking machine (300kcal)
BP tomorrow 8x4 115kg
Going to play fotboll/soccer tomorrow as well.
Lower back was really stiff yesterday and it hurt where I had previously screwed it up so I took yesterday off. Feeling better today.
BP Smolov Jr. Week 2 workout #7 (5 left)
115kg 8x4 by far the hardest of the Smolov’s yet.
Tricep DB press
32.5kg each hand 3x10
RDL
2x10 60kg, weak and stiff hamstrings definitely are a deciding factor in my messed up lower back I have decided. Need to strengthen the posterior chain.
Cardio 17 min funny walking 300cals.
Solid and relatively quick.
Going to try and do some deadlifting and overall back workouts tomorrow, if the lower back permits, and i believe it shall.
Chicken pox been out for three days already, going to be out for the next 2 or 3 at least.
Still out, still got chicken pox everywhere. Possibly get going on thursday? This blowz
Was out for a couple weeks, came back today, pretty unprepared and drained still.
BP
90kg 2x5
110 1x2
120 1x1
130 1x1
140 1x0 (weakkkk as hell, definitely lost some strength)
90kg 2x5
OHP
40kg 2x10
50kg 2x5
70kg 2x1
75kg 1x1
80kg 1x1
50kg 3x5
CGBP
50kg 1x10
80kg 1x3
90kg 4x3
More tricep work
Ran 4.66km in 26minutes
Good come back workout, definitely lost some strength/endurance but it’ll come back quickly.
Did bs yesterday and curls but the log didn’t update, or it did then went away, wtf. Failed at 140 after a decent workout but still really weak.
Today was deadlift day but the only place to dl was taken when I got there, esh.
Did lat pulldowns wide and narrow grip and a few chinups.
Seated rows, not very many.
DL opened up.
60kg 2x5
100kg 3x2
130kg 3x1
150kg 5x1 (switched from double overhand to reverse)
Ended up doing about 30 box jumps to a 20 or so inch box between my deadlifts, felt awesome.
Hang cleans
60kg 2x5
60kg 1x10
Overall solid back day, some high reps on the pulldowns and cleans and low rep deads.
20min cardio.
BP day
Bench was taken
Incline BB BP
90kg 3x3 (rough on shoulders)
Flat BP
80kg 2x5
100kg 1x3
110kg 5x3
Grip was moved in to pinkies almost an inch inside the rings, shoulders felt good.
Tri extensions, few bis, and dips 2x5, 1x10
10min cardio.
Good pressing, grip moved further in feels better.
Squats tomorrow, if my legs stop being sore.
My legs didn’t stop being sore but I squatted anyway.
Did seated calf raises first because the rack was taken, got a good pump.
BS
60kg 2x5
90kg 1x2
120 1x1
130 1x1
140 1x1 (ridiculously hard :()
90kg 3x4
100kg 3x3
105kg 1x4
120kg 2x1
135kg 1x1
Romanian DL
2x10 60kg
Few more calf raises and then hamstring curls and stretching
Hungover yesterday, back at it today.
DL
50kg 2x10
100kg 2x2
120kg 2x1
140kg 2x1
160kg 3x1
170kg 2x1 (engaged glutes and hips and it helped, still not easy though)
OHP
50kg 2x5
60kg 1x3
70kg 2x1
80kg 1x1
82.5kg 1x1 (small pr)
Delt Triad (side raise, forward raise, shoulder press in a superset of 11-15) x3 used 4kg, shoulders were fried.
Curls
15 min cardio.
Back extensions.
Showered! Squats tomorrow
BS
2x5 50kg
1x2 100kg
7x2 115kg
1x6 115kg
Some guy hopped in the last 4 sets, worked well.
Hammy curls.
Calf raises
2 mile run.
BP tomorrow.
BP today
Incline
3x10 50kg
2x5 wide grip 50kg
Flat
70kg 2x5
100kg 1x2
120kg 1x2
130kg 1x1
135kg 1x1
140kg 1x1 (got this up after missing it a week and a half ago, glad it went up, wasn’t pretty but okayish.)
115kg 4x2
115kg 1x5
18 reps at 115 or above, solid, still not back to where I was pre-chicken pox at all though. Few more weeks.
Cable flys.
Tri pulldowns/extensions
Tricep DB press
55kg 1x10 (27.5 in each hand)
75kg 2x7
Ran just over a mile, 10 minutes.
Weighted sit up machine
Dips 2x7
Showered.
Went home and ate cottage cheese, tuna, cucumber, tomato and sunflower seeds.
Played basketball for an hour and a half. Helt slut.
Thinking about doing cleans and front squats as my main exercises manana.
5/17 took a one hour walk in the forest instead of the gym.
5/18
Few lat pulldowns, place to clean was taken.
Full Cleans
2x5 50kg
2x2 70kg
2x1 90kg
1x1 95kg very easy
Not a ton of volume but it was the first time doing these in a while.
FS
3x3 95kg
BS
1x3 95kg
3x3 110kg
1x2 115kg
1x2 125kg
Not much volume or intensity but it felt good, might squat again today.
Close grip seated rows
Kroc rows
1x10 25kg
1x10 30kg
1x20 35kg Holy shit, that was exhausting, I could barely open my hand afterwards. Definitely doing these every back workout. Unfortunately the highest db in my gym is 40kg. Try to get that 30 times or so before I go to a different gym.
Curls (after Kroc rows, maybe not the best idea.)
Used 12.5kg dumbell, 15kg kettlebell, 8kg kettlebell and a barbell with a total of 32kg.
Seated row, grip with handles.
Chins
Lat pulldown reverse grip.
15 min cardio.
2 hour gym session, girlfriend came later than expected from her eye appt, so i stayed longer, perfect.
BP today throwing in a few hepburn method type workouts in there.
2x10 50kg
1x3 80
1x2 110
6x2 115
2x3 115
3x6 85
Originally looked at the workout and thought the volume was lacking but then realized within 4 weeks i will doing close to 50 reps at 70% (avg) of my max. Not bad.
OHP
2x5 50
4x2 60
1x2 65
1x1 80 (little push, shoulders and esp lats were really sore)
DB Tricep press
65kg total
1x5
1x7
1x10
Good burn and moving decent weight with a big ROM.
That was it, solid 45 min workout then went and got trashed…oops
Got back to the gym quick, but was still hungoverrr and maybe a bit tipsy.
Squats
2x5 50kg
1x3 80kg
1x3 100kg
1x1 115kg
1x1 130kg
1x1 140kg (fast and easy, finally getting strength back despite feeling like shit)
1x1 150kg (woo, not pretty but ive had worse.)
4x4 105kg (after smoking 10 cigs last night this felt like a cardio workout.)
RDL
2x10 50kg
2x7 80kg
Seated Calf raises
Felt like vomiting at this point and decided to shower rather than to push it. Happy with the squats.
My form is back on form, no lower back soreness at all, just mid back soreness because of the ridiculous workout I did 2 days ago.
Not hungover today, didn’t drink, weird how that works.
BS again today, legs felt fine and I really want to hit 165 before I go back home.
2x5 50kg
1x3 80kg
2x2 100kg
8x2 120kg
3x6 90kg
Hepburn Method, to a T (I don’t understand this expression). Worked me hard but felt good.
Lat pulldowns
Kroc Rows
1x10 27.5
1x10 30
1x20 40 Hands and forearms were done along with my entire back.
Face Pulls
Lower back extensions
1x10 no weight
1x10 10kg
Twas enough.
Was planning on doing biceps and chins but was wrecked so I just showered and went home, but forgot my damn towel so was all wet.
BP tomorrow. Not sure what the plan is.
EDIT: Took a 45 minute walk after dinner, beautiful weather right now.
Bench day
Bar
2x7 50kg (shoulders already a little sore, wtf.)
1x2 90kg
1x2 100kg
1x1 120kg
1x1 130kg
1x1 135kg
1x0 145kg (not that close, partially mental partially just not strong enough) still not back to pre chicken pox strength 
4x3 100kg 2 sec pause on the chest
3x1 120kg 2 sec pause.
Hoping the pausing will help me get it off the chest better.
CGBP
2x12 50kg exploding from the bottom.
Dumbell BP Flat
3x7 35kg (each hand) went super low trying to stretch the chest.
Tricep/Bicep work.
Ran 2k in 10:30.
BS again today 3rd time in 4 days, feeling good, playing bball tonight, see how good it really feels.
2x5 50kg (was squatting with someone else, he let me jump in.) pussypad
1x5 90kg pad
1x3 110kg removed
2x3 120kg He left after the first set thankfully, he was shorter so I had to rack/unrack the bar so damn low.
1x1 125
2x1 130
2x1 135 second set/rep suckkkkked.
1x1 140 much better, very easy comparatively.
3x7 90kg felt good and by good i mean miserably, esp cardio wise.
RDL
2x10 60kg, my hamstrings are so weak and stiff because I don’t use them when I squat, need to work on this
Calf Raises, sitting/standing
Leg extensions
12 min cardio 200cals
Stretched, felt good to actually stretch for once, really need to do this oftare.
BBall tonight, might take a day off tomorrow.
Played basketball and probably should have taken today off, it was 3 on 3 and we played for like an hour and a half. Completely exhausted and a little sore today but figured might as well give it a shot today.
DL (what an exercise to pick already tired)
2x5 50kg
2x2 100kg
2x2 130kg
1x1 160kg
1x0 200kg Got it a few inches off the ground (my weakness), if I was well rested and prepped it wouldve gone up. Whatever
3x2 130kg Fast.
Solid lifting, getting hips engaged better and keeping the back in a good position. Pissed I missed 200 though.
10 pullups and 10 chins, all at about shoulder width. 2x5 for each.
Seated row (narrow grip)
120lbs to 150 lbs sets ranging from 10 to 6, 5 or 6 sets total
EZ bar curls
1x4 35kg
2x5 30kg inner grip
2x5 30kg normal grip
1x5 30kg reverse grip
Lat pulldown, wide grip
High reps for the most part, up to 20 reps at 40kg and finished with 3 reps at 80kg.
Really trying to build a better back in terms of strength and physique.
Tomorrow squats, if I am not too drained. Worked out 7 days in a row now I think.
Back at it today, tomorrow off pga min flickvans birthday.
BS
2x5 60kg
1x3 80kg
5x5 100
3x2 120
Flat BP
2x10 60kg
5x8 80kg
Flyes and tricep work.
Felt good to mix up bench did some with wide grip, some with super narrow.
Hitting it hard again sunday.