Could you buy your own smaller plates and take them with you?
1 Like
Yeah, I could and I probably will. A set of 1,25 plates it real cheap.
But damn it, that should not be necessary, I pay premium to be a member there.
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Theyāre probably not aware of this being an issue, just let them know and iād be surprised if they dont provide.
My first gym actually had a poster with the owners contact, for people to hit them up with suggestions.
Actually they have some on back order with Eleiko (as far as the guy I talked to knew anyway), but I got the impression, that he was kind of surprised that they are really needed.
1 Like
Thatās about 5 pound and thatās the lowest we have at my main gym. Does make it hard if your after precise numbers
Yeah, I guess it is not unusual to have that as the lowest weights.
February 5th
Just a quick core session while awaiting my turn in the shower - two rounds of
Frog crunches: 30
Sideplank w/twist: 20 es
Ab wheel rollout: 10
Band sledgehammer: 20 es
Reverse hypers: 30
Hangning knee raises: 10
4 Likes
February 6th
Warm-up: The usual
Squat:
60 x 5
70 x 5
75 x 5
85 x 5
95 x 5
60 x 10
60 x 10
60 x 10
Bench press:
40 x 5
60 x 5
70 x 5
75 x 5
85 x 5
90 x 5
70 x 5
70 x 5
70 x 5
Chin ups: 5,5,5,5
SS Cable flyes:
23 x 12
23 x 12
27 x 12
27 x 12
Cable row:
48 x 5
68 x 5
89 x 6
89 x 6
75 x 10
75 x 8
Landmine press 60x 10,10,10
Electric prowler: 50kg x 40m x 5
5 Likes
February 8th
Warm-up: Some internal rotation, pull-aparts, air squats.
Complex:
Power clean: 30x 8,8,8,8,8
Bent over rows: 30x 8,8,8,8,8
Military press: 30x 8,8,8,8,8
Back squat: 30x 8,8,8,8,8
Good mornings: 30x 8,8,8,8,8
60 sec rest between rounds.
Adjusted a little from the one I did the first time, as I wanted a little less squat and shoulder in it. This seemed to be a good mix.
I like complexes, even if the relative weight from exercise to exercise is somewhat uneven.
Followed by 3 rounds of
Chins: 5
Push-ups: 25
Lateral dumbbell raises: 8x 15
4 Likes
Februray 10th
Warm-up: Pull-aparts,external & internal rotation, back lunges, air squats, goblet squats
Overhead press:
35 x 5
35 x 5
40 x 5
45 x 5
50 x 5
60 x 3
35 x 6
35 x 6
35 x 6
Chin ups: 5,5,5,5
Flyes: 14x8, 23x 12,12,12
One-arm dumbbell press (WU): 18x 12
Incline dumbbell press
26 x 8
26 x 7
24 x 7
20 x 7
Barbell rows
60 x 10
80 x 10
90 x 10
90 x 10
80 x 10
80 x 8
Deadlift:
55 x 5 (wu)
95 x 5
105 x 5
120 x 5
135 x 5
145 x 5
Cable lat pull, wide grip:
66 x 10
68 x 10
68 x 10
68 x 10
Electric prowler: 55kg - 105m
Not really my day. Shoulders hurt.
5 Likes
I hear that. But you did a crap-ton of work thereānice job!
2 Likes
February 12th
Earlier today: 50 min walk with mrs Doomy. (today was a sunny, albeit coldish (4c) and windy day. Followed by a core session - superset of:
Frog crunches: 30,30,30
Sideplank w/twist: 20,20,20
Ab wheel rollout: 10,10,10
Band sledgehammer: 20,20,20
Reverse hypers: 30,30,30
X-walks: 20,20,25
And some lateral raises: 10x 10,10,10,10,10
4 Likes
February 13rd
Warm-up: The usual.
Chin-ups: 7,5,5
Squat:
40 x 5 (wu)
65 x 5
70 x 5
80 x 5
90 x 5
95 x 5
70 x 10
70 x 10
70 x 10
Bench press:
40 x 5 (wu)
65 x 5
70 x 5
80 x 5
90 x 5
95 x 3
70 x 8
70 x 8
60 x 8*
*Coach showed me a variety; tying 5kg plates to end of bar with bands - made the bar a bit unstable, which should help train shoulder stability. Interesting enough, not sure if I will actually use it.
Dumbbell row:
40 x 10
40 x 10
40 x 10
Flyes
23 x 12
25 x 12
27 x 12
29 x 12
Face pulls:
34 x 10
34 x 10
34 x 10
Cable row, wide grip:
75 x 10
75 x 10
75 x 10
Landmine press:
65 x 8
65 x 8
50 x 12
Electric prowler 50kg x 40m x 3
6 Likes
Thatās alot of work my guy 
2 Likes
What nmoelby said.
February 15th
Warm-up: Some rotation, pull-aparts, air squats.
Complex:
Power clean: 30x 8,8,8,8,8,8
Bent over rows: 30x 8,8,8,8,8,8
Military press: 30x 8,8,8,8,8,8
Back squat: 30x 8,8,8,8,8,8
Good mornings: 30x 8,8,8,8,8,8
One more round than last time. Great conditioning this, shoulders is probably the limiting factor in adding more sets. 60 sec rest between rounds.
Followed by:
Chins: 5,5,3
Push-ups: 40, 20, 20
Lateral dumbbell raises: 12x 12,12,12,12,12
5 Likes
February 17th
Warm-up: pull-aparts, internal & external rotation, back lunges, air squats
Overhead press:
20 x 5 (wu bar)
40 x 5
45 x 5
50 x 5
55 x 5
60 x 3
Chin ups: 8,5,5
(Done as single sets in between other exercises)
One-arm dumbbell press (WU): 20x 12
Incline dumbbell press (light incline)
22 x 12
22 x 10
22 x 10
Barbell row:
60 x 10
80 x 10
100 x 6
100 x 6
90 x 8
90 x 8
80 x 10
Deadlift (trap bar)
65 x 5
85 x 5
100 x 5
115 x 5
130 x 5
140 x 5
155 x 5 (Rep PR)
An easy PR, am still harvesting the low hanging fruits of having started a proper progression on deads.
Flyes
43 x 6
36 x 8
27 x 10
23 x 12
Done as a dropset, no pause between sets.
Overhead press: 40x 6,6,6,6
Got distracted after press and forgot to do the supplement sets.
So went back and did them later. This actually felt as a huge improvement - less shoulder pain and more freshness to crank out the reps with good form.
Actually feels like a better method, than doing them immediately after the main strength sets. But perhaps I loose some effect by not doing them at once with fatigued muscles?
Cable lat pull, wide grip:
68 x 8
75 x 8
75 x 8
72 x 8
Electric prowler: 55kg x 110m
5 Likes
Excellent work! And congrats on the PRāthatās awesome. Nice to hear the OHP is moving well, too.
1 Like
February 19th
Done as 3 supersets:
Frog crunches: 30,30,30
Sideplank w/twist: 20,20,20
Ab wheel rollout: 10,10,10
Band sledgehammer: 20,20,20
Banded goodmornings: 25,25,25
Band sidekicks: 20,20,20
Band backkicks: 20,20,20
Lateral dumbbell raises: 12x 12,12,12,12,12
Dumbbell curls: 17x 10,10,10
5 Likes
February 20th
Warm-up: internal / external rotation, back lunges, air squats, goblet squats. pull-aparts
Corrective: Floss voodoo sequence
Chin-ups: 10,6,6,5,2
Done as single sets in between other exercises
Squat:
40 x 5
55 x 5
65 x 5
75 x 5
85 x 5
90 x 5
70 x 10 x 3
Bench press:
Wu: 60x10 (band dangling 5kg plates for unstability)
55 x 5
65 x 5
75 x 5
85 x 5
90 x 5
70 x 5 x 5
Dumbbell rows: 40x 11,11,11
Flyes:
Dropset 1: 40x6 / 36x8 / 32x8 / 27x10
Dropset 2: 36x6 / 32x8 / 27x8 / 23x10
I fcked the first set majorly up, had 47 on one arm, 40 on the other, so struggled a bit.
Face pulls: 34x 10,10,10
Cable row, wide grip: 75x 8,8,8,8
Landmine press: 55x 10,10,10
Electric prowler: 50kg x 50m x5
5 Likes