1st squat - 135 kg 3 reds
Deload week
10 min on bike
mobility drills
Squat
1x8x20kg
1x5x50kg
1x5x70kg
2x3x80kg
BP
1x10x20kg
1x6x40kg
1x4x50kg
Abs
3 sets
biceps
2 sets
Trying to start training again.
Mobility drills
Benchpress
1x5x45kg
2x5x50kg
2x3x60kg
5x3x65kg
Squat
1x10x20kg
1x3x60kg
1x5x85kg
3x5x100kg
Was going to start a sheiko cykle, but the gym had a meeting so I had to wait for about 1 hour before I could start training…
5 min warmup on bike
Mobility drills
Deadlift to knees (no belt)
1x8x20kg
1x3x82,5kg
1x3x100kg
2x3x115kg
4x3x125kg
Incline dumbell press
4x6x25kg
Rackpulls (mid shin) (no belt)
1x4x90kg
1x4x107,5kg
2x4x125kg
1x1x140kg
Abs
2x10x30kg
Facepulls
2x10x15kg
Rackpulls should have been 4x3 instead of 1x1, but couldn’t budge the 2nd rep, decided to shut it down for today.
benchpress
1x8x20kg
1x5x45kg
1x5x52,5kg
1x4x60kg
2x3x65kg
2x2x70kg
1x6x52,5kg
1x8x45
squat
1x8x20kg
1x5x70kg
1x4x85kg
2x3x100kg
5x3x105kg
Good mornings
1x10x20kg
1x5x40kg
2x5x60kg
Abs
1x8x25kg
3x6x35kg
Dumbell flies
4x10x7kg
Rope jumping
mobility drills
1 min in sauna before lifting
Military press
1x10x20kg
1x5x40kg
1x4x50kg
1x3x60kg
1x0x65kg (I push pressed it)
1x5x50kg
2x8x40kg
Front raises with 10 kg plate
3x10x10kg
Dumbell press
1x8x12,5kg
1x5x15kg
1x5x20kg
1x5x25kg
Krok rows
1x8x12,5kg
1x5x15kg
1x5x20kg
1x5x24kg
Facepulls
2x10x15kg
Straight arm lat pulldowns
2x10x20kg
Lat pulldown (v-grip)
1x12x30kg
Lat pulldown
2x10x35kg
2 sets of abs
3 min on bike
Back squat
3x10x20kg
1x5x50kg
1x5x60kg
1x4x80kg
1x3x90kg
3x3x100kg
Hacksquat/leg press
6 sets
last set was 10 reps of 250kg
Biceps 4 sets
Abs 4 sets
Benchpress (pinkies on rings)
1x10x20kg
1x5x50kg
1x5x60kg
3x5x70kg
JM Press
1x10x20kg
2x10x50kg
Barbell row
1x10x20kg
4x5x50kg
Triset 2 sets
Machine chestpress 8 reps
tricep pushdown 8 reps
machine flies 10 reps
Triset 1 set
seated closegrip row 8 reps
latpulldown (v-grip) 8 reps
straight arm latpulldown 10 reps
Today it did “glute training for dudes”. My physical therapist did some test with me and my glutes dont fire so it seems like a match made in heaven.
I am trying to think of a plan to become injury free. At the moment, my wrists, elbows, hips and knees are hurting. It makes lifting not that easy.
Dumbell benchpress
1x20x7kg
1x15x12,5kg
1x5x17,5kg
1x7x25kg
1x5x30kg
1x9x25kg
Lat pulldown (v-grip)
1x10x25kg
2x8x40kg
Biceps
4 sets
Triceps
3 sets
abs
3 sets
Front squats
1x10x20kg
1x5x40kg
1x5x50kg
1x5x60kg
1x5x70kg
1x5x60kg
Romanian deadlifts
1x10x20kg
1x10x40kg
1x7x60kg
1x5x70kg
1x5x80kg
1x5x90kg
Shrugs (barbell)
1x10x90kg
2x8x100kg
Rope pulldown (abs)
1x10x30kg
2x5x40kg
1x5x45kg
1x10x35kg
Side bends
3x12x12kg
Forearm work
2x10x15kg
Mobility drills
Front squat
1x8x20kg
10x3x50kg
Romanian deadlifts
1x8x50kg
9x3x70kg
HIT Bike
30 sek sprints x 5
1 min slow riding x 5
First time in the gym. just wanted to get the blood flowing
A1. Dumbell benchpress
10x3x22,5kg (not writing warmups)
A2. Krok rows
10x3x22,5 (not writing warmups)
5 min HIIT on eliptical
Quick workout before the holidays
Deadlift
1x3x60kg
1x3x80kg
10x3x100kg
HIIT on bike for 10 minutes
A1 Dumbell benchpress
1x20x7kg
1x8x12,5kg
1x3x20kg
10x3x25kg
A2 Krok rows
1x8x12kg
1x5x16kg
10x3x24kg
4 sets of abs
7,5 min of HIIT on a bike.
Arms
a1 closegrip bp
3x8x55kg
a2 ez-bar bicep curl
3x8x20kg(?)
b1 tricep rope pulldown
3x8x20kg
b2 hammergrip bicep curl
3x8x12,5kg
c1 JM-press
1x15x20kg
c2 reverse grip bicep curl
1x12x20kg
A1 Dumbell benchpress
1x20x7kg
1x10x12,5kg
1x5x20kg
1x5x25kg
1x5x30kg
2x5x25kg
A2 Krok rows
1x8x12kg
1x6x16kg
5x5x24kg
B1 Face pulls
2x10x15kg
B2 Straight arm lat pulldown
2x10x15kg
C1 Rope pulldown (abs)
1x10x30kg
1x8x40kg
C2 Side bends
1x10x12kg
1x10x16kg
quick workout
a1 closegrip bp
1x15x20kg
1x8x50kg
3x8x60kg
a2 ez-bar bicepcurl
1x8xbar
3x8xbar+10kg
b1 jm press
2x15x20kg
b2 reverse bicepcurl
2x10x20kg
Mobility drills
Back squat
1x15x20kg
1x3x60kg
1x3x80kg
1x3x90kg
1x2x100kg
1x10x60kg
rope pulldown (abs)
1x10x30kg
1x8x40kg
1x8x45kg
sidebends
2x10x16kg
Havent done squats lately because my right hip hurts when doing backsquats, but yesterday it was painfree. My knees hurt instead but that useally goes away after a few weeks of squating.
Now if I can only get my left wrist and both my elbows to feel better then I might be able to try to break PR:s.
In the meantime I have been leaning up a bit.
Wake up
6 gram amino acids
50 min walk.
PM workout
Gun show!
A1 Closegrips benchpress
1x15x20kg
1x8x50kg
3x8x65kg
A2 ez-bar bicepcurl
1x12xbar+10kg
2x8xbar+20kg
1x8xbar+25kg
B1 dumbell skullcrusher
3x8x10kg
B2 ez-bar dragcurl
3x8xbar+10kg
C1 JM-press
1x15x20kg
1x12x30kg
C2 dumbell hammer curl
2x10x10kg
D 6 min of HIIT on a bike
E Rope pulldown (abs)
1x10x30kg
1x10x40kg