Run 3250m @ 20min on the road
Could be faster, but road was icy and dangerous.
2 Likes
Last couple of days I was ill, so training was today
Strict Standing OHP
4x70kg
11x52,5kg
17x30kg
Step Ups with dumbbells
3xBW+41kg each arm@50cm box
12xBW@70cm box
20xBW@50cm box
Muscle Snatch
Up to 3x70kg
Overhead Squat
Up to 3x60kg
Side/Back Shoulder Delts with dumbbells
20x2,5kg
15x2,5kg
Neck
7min netto kick/box on heavy bag
2 Likes
Last days i was off because of illness. Seems to be better,but few days ago, my wisdom tooth started to pain 
Need to visit a dentist in a few weeks and then recover it.
This week i want to exercise finally.
Today
Hack Lift - 15cm deficit, paused off the floor
3x145kg + walk 10 metres
7x85kg + walk
7x55kg + walk
Very deep deficit, uncomfortable.
Chin Ups - various grip
10 reps total with BW+10kg
Felt weak.
Box Jump
3x3x50cm
Cheated Sitting Tricep Extension with EZ bar
16x30kg
15x30kg
Standing Cheat Curls with straight bar
2x8x50kg
Left wrist was fucked up, cant do more, even when my arms can go further.
Cardio
7minutes netto Kick/box heavy bag
Finally in the gym, felt slightly weaker, but still acceptable.
2 Likes
Run 3650m @ 25min
Felt slow, next time will be better, I hope.
2 Likes
Lunges (bar across shoulders, like on back squat)
5x100kg each leg - Personal Best!! BW 122kg
8x60kg
15xBW
Dips
7reps total with BW + 11kg
Deep, paused reps
One Arm Hang Power Clean
Up to 4x41kg dumbbell
Turkish Get Up with dumbbells
Up to 15kg dumbbells
Standing Strict Unilateral Dumbbell Tricep Extension
12x7kg
10x7kg
Plank
3x20+20sec
Back/Rear Delt Raises with dumbbells
6x8,5kg
6x9kg
Strict reps
Kick/box heavy bag 6 minutes netto
2 Likes
Congrats
Thanks for reply.
Today roadside run - 4000m@25min
2 Likes
Cooper test on roadside - 2000m
Ankles still hurts, so my tempo was easier than usual.
2 Likes
Plate Lift
Up to 160kg + walk ~8metres
Imitation of Atlas Stone with plates. Not that heavy, but it was 4x25kg + 3x20kg plates, so it was sliding a lot.
Machine Assisted Wide Over Grip Pull Ups
4xBW-30kg
9xBW-60kg
20xBW-90kg
We have new machine in the gym, so I tried it Felt good, I can focus 100% on technique.
Strict Preacher Curl with dumbbells
5x15kg
3x15kg
Unilateral Cheated Machine Calf Raise
2x8xBW+15kg
Sit Ups with barbell over head
4x45kg
3x45kg
Pinch Lift with 2*10kg Panatta plates
Neck 20reps each direction
Cardio
Kick/box heavy bag - 8 minutes netto
2 Likes
Quick training yesterday
ATG Paused Front Squat
4x110kg
8x70kg
15x30kg
Next time 112,5-115kg and 3-4 reps, because i think its mental, that i didnt do 5 reps today.
Frankenstein Squat hold on top
Up to
10sec @ 185kg
Paused Unilateral Dumbbell Bench Press
4x41kg
10x31kg
18x19kg
Maximal stretch at the bottom.
Two Arm Dumbbells Muscle Snatch
Up to
3x28,5kg
I did 4, but last rep wasnt clean enough.
Other exercises next time, training was in tĆme pressure, i was busy at the weekend and also yesterday.
1 Like
Cooper test - 1930m
2 Likes
Sunday training
Zercher Lift
Up to 180kg - PR!
Felt like can do ~185 or so. Next time i will try. 200kg seems realistic in longer time frame. BW 122kg
Chin Ups
13 reps total with 10kg plate on strap,various grip
Strict Seated Unilateral Dumbbell Curl
15x8,5kg
18x6kg
Overhead Squat with Dumbbells
Up to 3x23kg dumbbells
Strict Lying Barbell Tricep Extension
10x35kg
7x40kg
Superset:
Lateral/Back Delt Raises with dumbbells
2x10x7kg
Cardio
Kick/box heavy bag 5minutes netto
2 Likes
Today
ATG Paused High Bar Squat
4x135kg
10x100kg
15x60kg
Dips
Total 9 deep paused reps with 10kg plate on chain
Power Clean with dumbbells
Up to 1x41kg
Less than last time, so go back to 36kgās and build back.
Overhead Squat
Few reps with 50kg
Need to go lighter here, 60 was too heavy. So go back to 55 next time and build slowly back to 60kg.
Box Jump
3x3x50cm
Cheated Standing Tricep Extension with dumbbells
15x11kgās
15x9kgās
Unilateral Machine Calf Raise
2x4xBW+15kg each leg
Neck
Hanging on towel (grip exercise), few sets
Cardio
3minutes netto kick/box heavy bag
My progress is slower and slower. Time to pin my glutes finally (joke)
1 Like
2 days working in warehouse, like 15km walking each day. So that was basically cardio 
1 Like
Today
Paused Sumo Dead Lift - 10cm deficit
4x160kg
9x100kg
12x60kg
Machine Assisted Wide Over Grip Pull Ups
5xBW-30kg
8xBW-65kg
18xBW-85kg
Side/Back Delt Raises with dumbbells
2x11x6kg dumbbells
Neck
Cardio
5min netto kick/box heavy bag
Few pinch walks with 25kg bumpers
Want to do more exercises next training, but I am very busy these days.
1 Like
Today I broke my ankle. Fuck fuck fuck. At least 6-8weeks i will do upper body exercises at most.
1 Like
Not hitting like. Bummed to read this. Recover quick.
Thanks. Now I am walking with crutches. Today i did half kilometre straight. Its solid exercise for core, upper body and my healthy leg I cant go outside from home for next 7-10 days because of our social system. So I will exercise at home now.
1 Like
Today
Push ups, inverted rows, bulgarian split squat, plank
1 Like