Run 3600m@21:50min
Cant go to the gym because of time pressure, so I decide to do some cardio. Tomorrow probably will be few hours of moving furniture/boxes etc.
8 hours of carrying boxes, wooden desks, sofa, couple of wardrobes, everything thru stairs. Making nearly 30000 steps today. Really exhausted.
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Last couple of days i was very sored. Today i feel better so my wife realize, that would be a good idea to move our 1 meter long and tall, 60cm wide and ~45-50kg commode thru stairs from one flat to another by my estate car 
Not heavy item, but leverages sucked. Yes, I accomplish that alone, but need to put serious effort to move it and not damage it Tomorrow i want to go to the gym.
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High Bar ATG Paused Squat
5x125kg
10x95kg
15x55kg
Dips Machine Press
7x190kg
12x160kg
20x100kg
Box Jump
3x3x50cm
Dumbbell One Arm Power Snatch
Up to 3x41kg each arm
Standing Dumbbells Cheat Curl
2x11x19kg
Superset:
Rear and Back Delts
18x2,5kg
15x2,5kg
Strict Unilateral Tricep Extension lying on bench
2x20x6kg
Turkish Get Up
Up to 36kg dumbbell
Right arm ok, left arm drop just one move before finish But I think that was just because of not paying that much attention. Probably all-time personal record.
2 Likes
Run 4km@26:40min
Running at 12pm, today we have 35Ā°C in shade. Fuck.
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Very busy and ill last days.
Training from Friday 29 of July:
One Leg Deadlift with Dumbbells
5x26kg
10x8,5kg
15xBW
Chin Ups
22reps total
Strict Standing Curls with Hex Bar
2x10x20kg
Machine Calf Raise
2x6xBW+180kg
Overgrip Hang on bar
5 sets of 10sec ON and 10sec OFF
Koklaev Sit Ups with Dumbbells
2x4x18,5kg each hand
Yesterday 8 hours of moving furniture.
2 Likes
5 minutes netto kicking/boxing heavy bag
Run 1000m@6:13min
2 Likes
Yesterday
Strict Standing Press behind the neck
5x62,5kg
9x50kg
14x35kg
Full ROM from trapezius
ATG Paused Low Bar Squat
5x137,5kg
9x100kg
15x65kg
Power Clean
Up to 5x90kg
Training in time pressure, so accessories next time.
2 Likes
Run with 20kg vest
3600m@~26min
Very hot weather, wanted to give up few times
2 Likes
My wife repaired her old bicycle, so she took a ride with our 2yo daughter on it 
I was running along them for like 3km.
Didnt plan it, I am already tired, so now will be 2-3 days completely off, I hope.
2 Likes
Today morning
6minutes netto boxing bag
Suitcase Lift - 5cm deficit
3x90kg + walk 10meters each side
9x55kg + walkā¦
15x30kg + walkā¦
Lat Pulldown on Hammer Strength - wide over grip
7x110kg
11x85kg
18x50kg
Machine Calf Raise
15xBW+90kg
13xBW+90kg
Cheated Standing Alternating Dumbbells Curl
2x3x36kg
Cheated Standing Tricep Extension with Dumbbells
2x4x23kg
One Arm Overhead Squat
Up to 4x36kg each side
2 Likes
Today morning
5 min netto kicking/boxing heavy bag
Paused Bench Press
5x95kg
10x75kg
16x55kg
Step Ups on box
3xBW+36kg dumbbells @ 50cm
10xBW @ 70cm
15xBW @ 50cm
Muscle Snatch
Up to 2x70kg
Lateral and Back Delts Raises (superset)
10x5kg + 10x5kg
Immediately
8x5kg + 8x5kg
Neck
2x15
2 Likes
Run 3500m @ 28min with 20kg vest
2 Likes
Plate Lift
3x130kg + walk 10metres
9x80kg + walk
14x40kg + walk
Imitation of Atlas stone with rubber plates without handles
Chin Ups
15 reps total
Various grip, very hard today
Strict Dumbbell Preacher Curl - reverse grip
5x13,5kg
4x13,5kg
Machine Calf Raise
2x16xBW+75kg
Static Hold with Barbell
Mixed Grip
10sec x 210kg
15sec x 180kg
Overhand Grip
5sec x 140kg
20sec x 100kg
35sec x 60kg
Box Jump
3x3x50cm
Two Arm Barbell Turkish Get Up
Up to 45kg
Personal best
2 Likes
500m Run @ 3:50min
4min netto kick/box heavy bag
2 Likes
8 hours of carrying desks, bags etc. Feel exhausted.
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Today
6min netto kick/box heavy bag
Run
500m with 15kg medicine ball @ 4:35min
Rest
500m without @ 3:02min
Rest
500m without @ 2:36min
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Dips
20reps total
Full ROM dips, paused in the hole. I will do them little more often.
Zercher Lunges
4x90kg
8x60kg
12x10kg
Never ever did lunges with 90kg for reps. Hard, but I did it
Power Clean with dumbbells
Up to 3x41kg each arm
Hard, much harder than barbell.
Lying Tricep Skull Crusher
2x10x30kg
Strict reps
Superset
Rear and Back Delt Raise with dumbbells
20x2,5kg
15x2,5kg
Neck 2 sets
Zercher Sit Ups
8x60kg
6x70kg
Run 1km@5:30min
Then very light run with my 2,5yo daughter for like 2km.
2 Likes
Today 2 hours of carrying wash machines and fridges 8 floors upstairs.
1 Like
Yesterday kick/box heavy bag 5min netto and then 7 hours of carrying bags, desks and boxes upstairs.
2 Likes