Slow and Steady Wins the Race

[kolyma]

Hi, i will open a training logs, i really things is a good way, to look if i progress or not…
i have some pictures so, i will see after 2 month now, even if the gym are close again because of Covid.I training in the house and gym because my work take a lot of time and more because the gym are close early because of curfew.

I stop gym after the first confinement 3/4 month, and i was in a bad way of life. I start to training since 2 month ~ full body, body weight, split a bit now and arms shoulders in the house. So i just recover a bit my level of April, but still my resultats are not good really.

For me, to have a training log will be the best way to have some advices somethime, for my program and my body, how that i can make it better and better.

Sorry if my english is not so good, iam not english, and i learn in the street, without any lessons, just speaking with peoples and duolingo/reads.

For the moment i do a Split but soon the gym will be close… so i will not ask if i have a good program or not, but when the gym will open again, i will do it.

That is my body, i don’t know why in the picture my chest look really dissymmetric, is not so much like that in reality daminit really, but still, i will show u.

I really need to work my core and abs, i think iam fucking weak about that, because i don’t have so much fat ? but my stomach is not Flat, maybe the vaccuum will help a lot for that.

im 180 cm for 72/73 kilo, i want to stop to gain mass, and improve my body close to the limits and after gain some weight.

I think is better to do like that, i feel that more i gain weight even if i eats healthy, more i take also fat a bit, even if i control… so i stop to 3500/3700 kcal and after 2/3 month i want to see how is my body, when get ways i got more power but a want to be a bit more lean before to improve again my weight gain.

That was in April

[wanna_be]

Pretty good English for no formal training! What country are you in?

[kolyma]

wesh wesh yo

The gym is again " close " we need a specific medical certificat for train, so is Dead.

I will train with what i had in my house ( squat 50kilo, pull up, push up, dips… elastic bands) and do a lot of rep and try to maximise the train of my core and abs and so on, all of the “little” things. i will try to take regular note in this logs

êace

[kolyma]

1960s Men's Gym

[kolyma]

still the same routine, after to be positif (covid) iam very tired somethime without reasons, i never was in the moon like that, i need to check if that stay a long time or not, that can be a persistent “symptom”

Soon i go to the south, so i will just be able to training outside

If u get some free time somethime, watch that, is pretty nice

[kolyma]

I come back to train after a while, travel and covid. I take a Routine (kingbeef thread split) on this site after some advices, im feel good in the first day (chest), it was really short training, one hour, not so much serie, always need to go to the failure like he say, will see how i will progress with this programs after 3 month

Monday - Chest/Tris

Incline dumbbell Press - 2x4-8
Flat Barbell Press - 2x4-8 (1xacc)
Dips - 2x4-8 (2xacc)
Pushdowns - 2x4-8
French Press - 2x4-8 (1 10 rep set just to make sure elbows are ready)

Tuesday - Back/Bis

Barbell Rows - 3x4-8
Neutral grip Pulldowns - 2x4-8
Medium Grip pulldowns - 1x4-8
Seated Rows - 2x4-8
Pinwheels - 2x4-8
Alternating Dumb curls - 2x4-8

Wednesday - Legs (slow negatives!)
Lying Leg Curls - 2x4-8
RDL’s - 2x4-8 (warmup again)
Cybex Leg Press - 2x4-8 (warmup)
Leg Press - 2x4-8 (1xacc)
Hack Squat - 2x4-8 (1xacc)

Thursday - Shoulders

Seated OH Barbell Press (ass slid forward so it’s more like a super high incline press) - 2x4-6
Seated Dumbbell Press - 2x4-8
Cable Laterals - 3x6-8
Dumbbell Laterals - 1x6-8
Rear Delt raises on inlcine bench - 3x12-15

Friday - Traps/Calves/Abs/Forearms

Shrugs - 3x4-8

Standing calf raises - 3x4-8
Seated calf raises - 3x4-8

Cable Crunches - 2x10-15
Weighted Leg Raises - 3x10-15

Reverse wrist curls - 2x8-10
Behind Back wrist curls - 2x8-10

Sample workout: Chest/tri’s

Inc Dumb- warmup(20x25’s x2, 10x40’s, 8x55’s, 6x70’s), acclimation(2x90’s), 7x110’s, 5x115’s
Flat Bar- 2x225, 8x245, 5x265
Dips- 2x45, 1x90, 8x110, 4x125
Pushdowns- 8x120, 6x130
French- 10x80, 8x100, 5x110

Me today chest

Incline dumbbell 28 kilo 28 ( 2 warm up)
Flat bench press 65 kilo 18, 16 ( 1warm up)
Dips 215 rep soon i use weight ( 1 warm up)
Push down 8x26 kilo, 8x26 kilo
French 8x25, 8x25 , 8x25

[kolyma]

Tuesday - Back/Bis

Barbell Rows 8x50 kilo, 6x50 kilo, 10x40 kilo
Neutral grip Pulldowns 8x55 kilo, 8x55 kilo
Medium Grip pulldowns - 8x60 kilo
Seated Rows - 8x50 kilo, 8x45 kilo
Curl barre 8x35 kilo, 8x30 kilo
Alternating Dumb curls -8x14 kilo, 8x14 kilo

Good sensation, just short, i dont feel the " pump " like when you do more series or reps, but i think its a good programs because for the moment i dont have enough power for push more heavy.
When i will get more power, it will be interesting to do more reps/series maybe, but now, i think its the perfecy way for growth up.

I read a good Book in the gym between the serie, go check if u want

[kolyma]

Lying Leg Curls - 8x35 kilo
RDL’s -(20x50) 8x75, 8x75 (warmup again)
Cybex Leg Press - (15x70) 8x140, 8x120(warmup)
Leg Press - 8x100, 8x110
Squats: 10x60, 5x80, 8x70

Because i start a new program and come back to trainings after 4 month its still difficult, I don’t know my power and so on. Thia programs will be more effective well i will get closer to my level and alwaya go to failure.

[anna_5588]

Welcome back!

[kolyma]

Thank

[kolyma]

Thursday

Seated OH Barbell Press 8x40, 8x40
Seated Dumbbell Press - 8x20, 8x20
Cable Laterals - 8x10, 8x10,8x10
Dumbbell Laterals - 8x7
Rear Delt raises on inlcine bench - 12x4,12x4,12x4

Friday

Shrugs 8x16, 8x16, 8x16

Standing calf raises - 8x20,8x20,8x20
Seated calf raises - 10x10, 10x10, 10x10

Cable Crunches - 15x45,15x45,15x45
Weighted Leg Raises - 10x6,10x6,10x6 and degreasing

Reverse wrist curls - ,10x30,10x30
Behind Back wrist curls - 10x35,10x35