Stronkfak's Getting Stronk AF

Training Logs
81

Intensity Day

2 sets of 20 pushdowns and facepulls as I was waiting for the guy that was using the rack to finish

Pin ohp (half rack,hole 3 from above,bar at mouth level,maybe a bit above but below my nose)
20 kg x 10 x 2
30 kg x 3
40 kg x 1 All these were done on the other rack,from neck level cause I was still waiting
50 kg x 1
60 kg x 1
70 kg x 1
Missloaded 72.5 kg,which moved incredibly slow.Still happy that I didn’t die since there were 2.5 kg more on one side
75 kg / 165 lbs x 1 speed on point.I could probably grind out 2.5 more kg

Wide grip paused seated shoulder press
20 kg x 5
50 kg / 110 lbs x 3 x 3

Deadlift
60 kg x 6
60 kg + 1 yellow band x 5
100 kg + 1 yellow band x 1
140 kg + 1 yellow band x 1 Moved slow,so I decided to skip the last warm up set
175 kg / 385 lbs + 1 yellow band x 1 Started a bit forward,which made it needlessly hard at knee/just below knee level

Paused leg press
40 kg x 5
80 kg x 5
110 kg / 242 lbs x 6 x 2 Gonna be doing some short of paused leg press on every intensity workout cause I think they’ll help with speed of the floor

Barbell row
20 kg x 20
60 kg x 5
80 kg x 3
100 kg x 3
120 kg / 264 lbs x 3

Wide grip shrugs supersetted with band facepulls
120 kg x 8 ss green x 20
150 kg x 5 ss green x 20
170 kg x 5 ss green x 20
180 kg / 396 lbs x 3 or 5 ss green x 20 I think I did 5,not sure

Cable hammer curls supersetted with cable pushdowns
Keep in mind,that was the easy cable
20 kg x 12 ss 20 kg x 12
30 kg x 12 ss 30 kg x 12
40 kg / 88 lbs x 10 ss 40 kg / 88 lbs x 12
30 kg / 66 lbs x 12 ss 50 kg / 110 lbs x 12

Preacher ez bar curls supersetted with rope cable pushdowns
20 kg / 44 lbs x 8 x 3 supersetted with 10 kg / 22 lbs x 20 x 3

Reverse hypers
Bw x 20
Yellow x 25,20,30,25

Ab pulldowns facing away from the cable
10 kg x 10
20 kg / 44 lbs x 10 x 3
10 kg / 22 lbs x 20

2 Likes
82

Mini Workout

From yesterday

Hypers parallel to the floor
Bw x 50 x 2

Side neck curls
Bw x 15
1.25 kg x 40
5 kg x 30
10 kg / 22 lbs x 20 x 2
15 kg / 33 lbs x 15
20 kg / 44 lbs x 7 I will stay away from such heavy weight for a while

Side neck stretch
1 minute per side

Neck curls
Bw x 50
10 kg / 22 lbs x 30 x 3
5 kg / 11 lbs x 50

Neck stretch
1 minute

Band pushdowns
Yellow x 100 x 2

Dumbbell hammer curls
2 kg / 4 lbs x 100

Band pull aparts
Yellow x 50 x 2

Single leg curls
5 kg / 11 lbs x 15 x 3

1 Like
83

Volume Day

Box squat
20 kg x 8 without a box,just wide stance
20 kg + 1 yellow band per side x 8
60 kg + 1 yellow band per side x 2
100 kg / 220 lbs x 2 x 6 Decided to push it for 1 more week instead of rotating the tension,cause the rack to which I can attach my other short bands was being used

Seated dumbbell press (6)
6 kg x 20
12 kg x 8
18 kg / 37 lbs x 8 x 8

Wide grip seated pin press (seat on 7,pin on 4 from the top on the half rack)
20 kg x 5
50 kg / 110 lbs x 6 x 4

1456×2592 1.09 MB

Sldl
20 kg x 8
60 kg x 3
105 kg / 231 lbs x 6 x 4 I’m gonna lighten up the weight and reduce rom a bit for the time being.If it ends up being too easy I’ll throw an extra set or 2.It’s really stupid not pausing or keeping great form on a movement which’s whole point is to put you in a disadvantage off the floor

Cable parallel grip row
20 kg x 10
40 kg / 88 lbs x 15 x 5

Seated cable shrugs supersetted with leg press
We have a cable station on which the cable comes from too low,exactly what I needed for these
25 kg x 10 ss 40 kg x 15
50 kg / 110 lbs x 12 x 3 ss 40 kg / 88 lbs x 15 x 3 Will increase weight and/or volume on these overtime

Cable V row grip pushdowns supersetted with hammer cable curls
10 kg x 15 ss 15 kg x 10
15 kg / 33 lbs x 10 x 4 ss 25 kg / 55 lbs (on the easier cable) x 12 x 4

Cable rope pushdowns ss dumbbell curls
15 kg / 33 lbs x 12 x 3 ss 6 kg x 10 x 3

Reverse hypers
Yellow band x 15 x 7

Standing ab band pulldowns
Green x 130 or so total reps changing angle or footstance per 20

Cable hand thigh lift holds
4 sets to failure just to put some grip work in

1 Like
84

Mini Workout

From 2 days ago

Band gm
Yellow x 30 x 3

Side band neck curls
Green x 50 x 4
Followed by an 1 minute stretch per side

Band neck curls
Yellow x 200
Followed by an 1 minute stretch

Band pushdowns
Yellow x 100

Band hammer curls
Yellow x 100

1 Like
85

Intensity Day

Pin ohp (squat rack,3)
Basically around mid neck level
20 kg x 10
30 kg x 8
40 kg x 1
50 kg x 1
60 kg x 1
70 kg / 154 lbs x 1
75 kg / 165 lbs x 1 Could probably grind 2.5 kg more out,but stayed there
I then took out the 75 kg cause I was confident that I thought I’d press it for a double,but taking the bar from higher threw me off possition and I barely moved it

Wide grip paused high incline
20 kg x 5
52.5 kg / 115.5 lbs x 3,3,6 way too light.I could keep going on the last set

Deadlift
60 kg x 6
60 kg + 2 yellow bands x 5
100 kg + 2 yellow bands x 1
120 kg + 2 yellow bands x 1
140 kg / 308 lbs + 2 yellow bands x 1
150 kg / 330 lbs + 2 yellow bands x 1,2.5 kg pr.Easy as well

Paused leg press,feet wide and high
10 kg x 8
90 kg / 198 lbs x 8 x 2

1 arm ez bar row
10 kg x 10
25 kg x 5
40 kg x 3
60 kg x 3
70 kg / 154 lbs x 5
2 rep pr

Behind the back shrugs
20 kg x ?
100 kg x 5
140 kg x 5
180 kg / 396 lbs x 6
160 kg / 352 lbs x 5 I’ll need better straps and chalk to get my shrugs to the next level

Cable hammer curls supersetted with cable pushdowns
On the easier cable
20 kg x 12 ss 25 kg x 12
30 kg / 66 lbs x 12 x 3 ss 50 kg / 110 lbs x 15 x 3

Cable curls supersetted with rope pushdowns
15 kg / 33 lbs x 12 ss 30 kg / 66 lbs x 12
15 kg / 33 lbs x 12 x 2 ss 20 kg / 44 lbs x 15 x 2

Band facepulls
2 yellow bands x 25 x 4

Reverse hypers
Bw x 40 x 2
2 yellow bands x 15 x 3

Cable abs facing the cable station
20 kg x 12
25 kg x 12
30 kg / 66 lbs x 12
35 kg / 77 lbs x 12
20 kg / 44 lbs x 20

Cable V row grip holds
5 sets to failure playing around with the weight

The way deadlift is going I will destroy the 505 goal by next March

2 Likes
86

Mini Workout

From 3 days ago

Band gm
Yellow x 50 x 2

Band side neck curls
Yellow x 50 x 2
Green x 20 x 3
Yellow x 50
1 minute stretch per side

Band neck curls
Green doubled x 25,25,50
1 minute stretch

Band pushdowns
Yellow x 100 x 2

Band curls
Yellow x 100

Band pull aparts
Yellow x 50

87

Volume Day

Box squats
20 kg x 8 or 10
20 kg + yellow and short blues (6) x 8
50 kg + yellow and short blues (6) x 2
70 kg / 154 lbs + yellow and short blues (6) x 2 x 12 Speed was on point.I got loose as I sat on the box on a few reps though

Seated shoulder steep incline (6) press,ohp grip
20 kg x 8
40 kg / 88 lbs x 8 x 7,6

Seated dumbbell press (7)
10 kg x 6
20 kg / 44 lbs x 5 was going for 8 but was too fried
12 kg / 26 lbs x 10 x 2

Pin rdl (pin height as low as possible,knee level)
40 kg x 8
80 kg / 176 lbs x 6 x 6 All paused,legs as straight as possible.I think these will build my strength at knee level on the deadlift like nothing else

Leg press
110 kg / 242 lbs x 10 x 3

Cable row,V grip
20 kg x 15
40 kg / 88 lbs x 20 x 3
60 kg / 132 lbs x 10 x 2

Barbell shrugs
20 kg x 20
60 kg x 10
100 kg x 5
130 kg / 286 lbs x 23,20,25

Hammer cable curls supersetted with cable rope pushdowns
15 kg / 33 lbs x 20 x 2 ss 20 kg / 44 lbs x 20 x 2
10 kg / 22 lbs x 20 ss 20 kg / 44 lbs x 20

Incline dumbbell curls supersetted with cable pushdowns
6 kg / 13 lbs x 8 ss 10 kg / 22 lbs x 20
4 kg / 8 lbs x 12,15,15 ss 10 kg / 22 lbs x 20 x 3 Hammer incline curls are such a bicep killer

Band facepulls supersetted with reverse grip pushdowns
Yellow x 50 x 2 ss 10 kg / 22 lbs x 15 x 2
2 yellow bands x 25 x 2 ss 10 kg / 22 lbs x 15 x 2

Reverse hypers
Bw x 25 x 4
Yellow band x 20 x 4
2 yellow bands x 20

Here’s my set up on these
Cannot upload my set up cause stupid phone doesn’t connect with my pc :pensive:

Band ab pulldowns
Green x 150,constantly changing foot and body positioning

Cable holds
4 sets to failure

2 Likes
88

Yesterday’s workout

Intensity Day

Pin ohp (2)
From forehead level
5 kg x 12 x 3 without the pins cause I was waiting for the rack
20 kg x 5
40 kg x 5
50 kg x 2
60 kg x 1
70 kg x 1
80 kg / 176 lbs x 0
75 kg / 165 lbs x 1 I see no point in doing these.I’ll instead start doing more heavy seated presses and add speed work to my volume days

Dumbbell press
10 kg x 5
25 kg / 55 lbs x 5 x 3

Deadlift
40 kg x 6
40 kg + green band x 3
80 kg + green band x 1
120 kg + green band x 1
150 kg / 330 lbs + green band x 1 Super hard but managed to oush trough it.Deads are progressing amazingly

Close stance paused leg press
80 kg x 5
120 kg / 264 lbs x 5 x 3

Wide grip barbell rows
20 kg x 12
60 kg x 6
100 kg x 3
112.5 kg / 247.5 lbs x 5 SOOOOOOO HAPPY ABOUT THAT ONE

Wide grip high pulls
20 kg x 5
60 kg x 5
70 kg / 154 lbs x 5 x 3

Rope pushdowns supersetted with dumbbell hammer curls
15 kg / 33 lbs x 10 ss 10 kg / 22 lbs x 10
20 kg / 44 lbs x 10 x 2 ss 10 kg / 22 lbs x 10 x 2

Rope pushdowns supersetted with ez barbell curls
10 kg / 22 lbs x 20 x 3 ss 20 kg / 44 lbs x 10 x 3

Band facepulls supersetted with V grip pushdowns
Green x 20 ss with 15 kg / 33 lbs x 10
Green x 20 x 3 ss with 25 kg / 55 lbs x 6 x 3

Reverse hypers
Bw x 25 x 4
2 yellow bands x 15 x 4

Band ab pulldowns
2 yellow bands x around 150 reps or whatever

2 Likes
89

Mini Workout

Hypers
Bw x 50
5 kg / 11 lbs x 25 x 2

Band leg curls
Yellow x 100

Side neck curls
Bw x 20
5 kg / 11 lbs x 50 x 2
10 kg / 22 lbs x 25 x 4
1 minute band stretch per side

Neck curls
Bw x 50
20 kg / 44 lbs x 20 x 2
15 kg / 33 lbs x 20 x 2
5 kg / 11 lbs x 30
1 minute band stretch

Band pushdowns
Yellow x 100 x 2

Dumbbell hammer curls
2 kg / 4 lbs x 100

Rear delt flies
2 kg / 4 lbs x 50

1 Like
90

From Saturday

Volume Day

Box squats
20 kg x 8 or 10
20 kg + yellow and short blues (6) x 8
60 kg + yellow and short blues (6) x 2
75 kg / 165 lbs + yellow and short blues (6) x 2 x 10

Ohp
20 kg x 10
40 kg x 2
47.5 kg / 104.5 lbs x 2 x 10 , half with wider grip

Seated dumbbell press (6)
10 kg x 10
20 kg / 44 lbs x 12
14 kg / 30.8 lbs x 11,9
10 kg / 22 lbs x 12,10,10

Pin rdl (pin height as low as possible,knee level)
20 kg x 10
60 kg x ?
90 kg / 198 lbs x 6 x 6
120 kg / 264 ;bs x 3 Just to get a feel of what I can do on these.Ofcourse that wasn’t the limit

Leg press
40 kg / 88 lbs x 33,33,34

Cable row overhand grip
20 kg x 15
45 kg / 99 lbs x 15 x 3
30 kg / 66 lbs x 20

Wide grip barbell shrugs
20 kg x 20
100 kg / 220 lbs x 25 x 3

Incline dumbbell curls supersetted with incline dumbbell extensions
3 kg x 10 ss 3 kg x 10
5 kg / 11 lbs x 15 x 3 ss 8 kg / 17.6 lbs x 15 x 3

Hammer cable curls supersetted with cable pushdowns
20 kg / 44 lbs x 15 x 4 ss with 15 kg / 33 lbs x 20 x 4

Band facepulls supersetted with cable pushdowns
1 set to failure on each

Reverse hypers
Bw x 33,33,34
Green band x 12 x 5

Band ab pulldowns
50 with green and 2 yellows followed by 50 with just 2 yellows

1 Like
91

Also did some neck work yesterday

92

Last week I did seated press,paused 65 kg / 143 lbs x 1 pretty easily and deadlift with a green and a yellow band 132.5 kg / 291.5 lbs x 1

Recovery is amazing with this program, and I think I can tollerate a bit more work, so I’ll play around with adding a third day with some really light pulls and some moderate presses

Today’s workout

Intensity Day

Seated pin press (bench at 7,half rack’s pin at 5)
20 kg x 12
40 kg x 5
50 kg x 1
60 kg x 1
70 kg x 1
75 kg / 165 lbs x 1
77.5 kg / 170.5 lbs x 1 Pretty happy with these ones

Considering that, I’ve gotten pretty stronger

Happer shoulder press facing the pad
If you do these regularly the machine is shit,cause it has you pressing with the elbows behind the handles,but facing the pad it felt really good.Also the fact that I was pressing away from my body made it really shoulder friendly
0 kg per side x 10
20 kg per side x 5
30 kg per side x 3
40 kg / 88 lbs per side x 3

Rack pull (lower level)
20 kg x 15
60 kg x 6
100 kg x 1
140 kg x 1
180 kg x 1
200 kg / 440 lbs x 1 This was hard.I will start working on my brace with some special exercises

Behind the back rack pulls
100 kg x 5
120 kg x 3
140 kg x 3
160 kg / 352 lbs x 3

Pin barbell rows
80 kg x 5 x 2
100 kg / 220 lbs x 10,3,3,3

Leg extensions
With slow negatives
35 kg / 77 lbs x 15 x 3

Hammer cable curls supersetted with overhead dumbbell extensions
15 kg x 15 ss 6 kg x 10
30 kg / 66 lbs x 10 ss 10 kg / 22 lbs x 10
35 kg / 77 lbs x 10 x 2 ss 10 kg / 22 lbs x 10 x 2

Cable curls supersetted with overhead ez barbell extensions
20 kg / 44 lbs x 15 x 3 ss 20 kg / 44 lbs x 15 x 3

Band facepulls supersetted with incline flies
3 sets to failure on each, not really to failure on flies, rather just not counting

Reverse hypers
Bw x 50 x 2
Yellow band x 30 x 3

Abs on pulldown station
20 kg x ?
30 kg / 66 lbs x 60 total reps

Kinda like this

3 Likes
93

Haven’t yet thought of a name Day

Hypers
Bw x 50 Just to get warmed up

Deadlifts
Done with running shoes,cause I wanted to use the raised heel as practice to pull back harder
60 kg x 5
100 kg / 220 lbs x 1,1,1,2,1,2,2,1,2,1,1,2 Just some practice

High incline shoulder dumbbell press (6)
6 kg x 15
12 kg x 10
20 kg x 3
25 kg x 1
30 kg / 66 lbs x 3 x 2 Kinda impressed,considering how many times I couldn’t even move 30 kg dumbbells on shoulder presses
25 kg / 55 lbs x 8

Barbell shrugs
60 kg / 132 lbs x 50,25,25

Wide grip pulldowns
30 kg / 66 lbs x 25 x 2

Cable facepulls
On the easy cable station
20 kg / 44 lbs x 50
30 kg / 66 lbs x 25 x 2

Cable pushdowns
On the easy station again
20 kg / 44 lbs x 33,33,34

Barbell curls
12 or 15 kg or whatever barbell x 20 x 3

Band leg curls
Green band x 33,33,34

Leg extensions
On a machine that has each leg extensing separately
10 kg / 22 lbs x 25 x 2

Hypers
10 kg / 22 lbs x 25,16 cause I drank a shitload of watter before the set and couldn’t finish.Dumb me

Band abs
Green x 120 total reps

3 Likes
94

VOLUME DAY

Wider grip ohp
20 kg x 10 x 2
40 kg x 3
45 kg / 99 lbs x 10,10,7 or 8 someone was talking to me so I wasn’t too focused on the last set
Every rep was paused on chest

Rdl
40 kg x 10
80 kg x 3 + 1 clean
100 kg / 220 lbs x 12 x 3
80 kg / 176 lbs x 12 x 2 with feet raised in front with plates.This killed my hams

Hammer strength shoulder press,body facing the seat
0 kg per side x 12
10 kg / 22 lbs per side x 20,15,10,8

Cable V grip row
20 kg x 15
50 kg / 110 lbs x 12 x 4

Dumbbell shrugs
40 kg / 88 lbs x 20 x 3

After seeing this video I found a trap goal.I want traps so big that Paul Carter will compliment them (no homo)
https://www.instagram.com/p/BWBbL-_BLWc/

Cable pushdowns supersetted with cable hammer curls
15 kg x 12 ss 15 kg x 12
30 kg / 66 lbs x 20 x 2 ss 30 kg / 66 lbs x 15 x 2
30 kg / 66 lbs x 20 x 2 ss 20 kg / 44 lbs x 15,20

V grip pushdowns supersetted with cable curls
All these were done on the easier cable,just cause it’s the only cable in this station with a low and a high pulley, and I don’t want to occupy two stations for no reason
40 kg / 88 lbs x 12 x 3 ss with 15 kg / 33 lbs x 20 x 3

Band facepulls
Green x 3 x failure

Reverse hypers
Bw x 20
Yellow x 20 x 6

Leg extensions
20 kg / 44 lbs x 20 x 3 with slow negatives

Pulldown abs
Green band x 100 total reps,changing stance per 20 reps

4 Likes
95

Didn’t keep track of almost anything last week.I will be back at my home town for a few weeks, so I’ll be doing many different stuff, like seal rows.Here’s an ohp pr that I did record

7 Likes
96

Monday’s workout

Heavy Day

Football bar,wide parallel grip
up to
60 kg / 132 lbs x 1
70 kg / 154 lbs x 0 x 2 It flew off the chest,but since I couldn’t flare my elbows out I couldn’t get passed my forehead

Football bar,regular V grip
50 kg / 110 lbs x 3 x 3

Deficit deadlifts
Probably a 2 to a 2 + inch deficit
Up to 180 kg / 396 lbs x 1

Ghetto belt squats
Up to 140 kg / 308 lbs x reps.Rom wasn’t that great though since I tie a rope around my waist and it got looser due to the weight

Seal row
Up to 90 kg / 198 lbs x 5.Pretty amazed with that

Machine shrugs
? x ?
Stack x 25 x 3

Cable pushdowns supersetted with cable curls
4 sets to failure

Band facepulls
Green + yellow x failure x 3

Reverse hypers
3 sets of whatever,mostly to rehab my lower back and get some extra work in

Abs
Some rep work

5 Likes
97

I really need to try seal rows.

3 Likes
98

You certainly should.There’s a unique feeling of strength you get knowing that you pulled X weight with nothing but your upper back

2 Likes
99

Wendesday’s workout that I haven’t yet thought a name for

Reverse hypers
Bw x 20 x 2
Yellow x 20 x 3

Behind the neck press
20 kg x 8x 2
50 kg / 110 lbs x 3 x 3

Close fat grip pulldowns
Both for back and grip
30 kg x 10 x 2
60 kg / 132 lbs x 10 x 2
50 kg / 110 lbs x 12

Band shrugs
Green x 33,33,34

Overhead high pulley extensions
10 kg / 22 lbs x 20,30
15 kg / 33 lbs x 20

Band hammer curls
Green x 20 x 3

Cable facepulls
20 kg / 44 lbs x 25 x 2
30 kg / 66 lbs x 25 x 2

Abs
Green band x 100 reps

5 Likes
100

I’ll go back to an upper lower for some time,to be able to do a lot more volume for my deadlifting muscles

Vodume Day

From Saturday,at home cause gym was closed and I felt like taking it a bit easier,since I’ll go back to an upper lower

Band press
Yellow x 20 x 5

Band gm
1 yellow x 25 x 2
2 yellows x 15 x 4
2 yellow + 1 green x 10 x 2 Hams are still fried

Band pull aparts
Yellow x 33,33,34
2 yellows x 20 x 2

Reverse band curls
Yellow x 100

Band pushdowns
Green x 10 x 5
Yellow x 50

4 Likes