fdcdas
Yesterday:
Had a shit workout, tired, feeling sick. Hit the main movements, did a couple of accessories went home.
Today:
narrow stance legg press 4x8 110kg
Hyperexstensions (did a good glute squeze at top,)
renegade rows 4x12
Main stuff
split squats 4x6 40kg
Feet up bench 4x6 65,5g
Incline fly’s4x12
seal rows4x8
face pulls 4x12
tricep 4x12
bicep 4x12
ab wheel rollout 4x15 (these where allot easier this time.)
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DFaadfAD
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Stretching or foam rolling all around before a workout is what I’d do. Before bed stretching it can help.
Had a good workout, weights moved good. Had to hurry at the end of the workout and do the deadlifts in somewhat of a rush. Gym was closing…
Warmup:
SLDL 3x10 60kg
crunches 3x10 5kg plate
Front squat 3x10 50kg
Main stuff:
Comp squat- 4x5 105kg
Comp bench- 4x5 80kg
shoulder press- 3x8 22,5kg
Comp style deadlift- 4x5 105kg
planks with weight 4x 30seconds (15kg,25kg,20kg,30kg.)
I lost one wrist wrap, hopping i lost it at the gym and not somewhere outside. Ill go and check tomorrow. 
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Found the wrist wraps,
i’ll post the rest of training from this week friday.
Training has bin good tho, coach adjusted my bench lift to work together with work better since shoulders where tired out. This feels better.
I’ll make a longer log. i’ll give my thoughts on my coach too, (as of now, 4th week in.)
Happy reading
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=lllll
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jjjjj
lknln
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DadD
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DL looks good. Squat is ok, but work on keeping your glutes squeezed: you aren’t sitting back so much as pushing your butt out and then dropping and your butt tucks under you.
keep the glutes squeezed during the entire squat?
Pretty much. Here’s how I do it:
- as I unrack, I squeeze my glutes to bring my hips under me
- then I walk it out, if I’m walking it out
- I squeeze my glutes again, and hold that squeeze hard
- take my air, squeeze down on my air
- push my hips back while keeping my glutes squeezed
- push knees out and sit down, still squeezing my glutes
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Thanks for the tips, i’ll apply them next time i squat.
I think with the form progress i’m making, and strength progress, i’ll be making some big PR’s come mockmeet in december.
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In gym -18:00
First real set up paused squats 4x8 85kg. 18:33
Comp bench 2 sec paused on chest 4x5 80kg. 18:55
Dumbell incline bench 4x10 19:16
Deficit deadlift 4x5 (these felt like shit.) 107,5kg 19:25
19:45-20:07 pendlay rows/hanging legg raises.
Thought i’dd try out showing the times, i don’t like it.
Good news tho! This friday is the last at my shitty job, starting at a new one next monday.
The hours here are just to bad imo. And i calculated i’ll earn a whole 70Euro’s less if i start working at the other company starting next monday. Which isnt to bad.
Now it’s time to watch Game Of Thrones, I’m so excited for the tyrion/jon reunion. And also about jon and daenarys ofcourse!! I’m a got fanboy.
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Speedy warmup by my standards lol
some stretching, sldl 3x8 with 80kg. Crunches 3x10, front squat 3x8 with some static warm up/band work. 
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Narrow stance legg press 4x8 110kg
Hyperexstensions 4x10 15kg
renegade rows 4x10 10kg
split squats (these are hell.) 4x6 50kg
feet up, paused bench, 4x6 70kg
Incline fly’s 4x8 10kg
seal rows dumbell 4x8 25kg
Face pulls 4x8 25kg
tricep pulldowns 4x10 30kg,30kg,25kg,25kg
bicep hammer curls 4x8 10kg
ab wheel of death 4x15.
Since i started actively training my core, it’s gotten so much stronger. 4 weeks ago i was struggling to get 4x12, and could barelly get 4x8. Now i’m doing 4x15 Easy.
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SadAADS
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