2025-03-01
1 h movement
incl
1x20 kg KB 3x12 hunter squat each side
12 min stationary bike 268 kcal
1 h
rpe 7
2 Likes
2025-03-02
Cycle 52 Week 4 Day 3
fluff
ramp up to
2x26 kg DB 2x12, 1x13 incline BP
3 x (1x40 kg DB 1x12 row each side, 1x32 kg DB 1x12 pull over)
1 h
rpe 7
2 Likes
2025-03-03
1 h movement
2025-03-04
Cycle 53 Week 1 Day 1
fluff
60 kg 3x(1x3 high pull, 1x1 clean and press)
ramp up to
132 kg 5x1 DL
112 kg 3x5 deficit DL
82 kg 3x8 RDL
leg press + 0 kg 3x6 ohp
75 kg cable 1x12 lats pull down
70 kg cable 1x12 lats pull down
65 kg cable 1x12 lats pull down
1 h 5 min
rpe 7
2 Likes
2025-03-05
1 h movement
incl
ramp up to
1x40 kg DB 1x1 circus press each side
2x40 kg DB attempted farmers walk but i felt a back tweak from a week ago
fluff
90 s horse stance
12 min stationary bike 252 kcal
rpe 6.5
1 Like
2023-03-06
Cycle 53 Week 1 Day 2
12 min fluff
ramp up to
85 kg 1x1 squat
75 kg 1x5 squat
55 kg 1x20 squat
90 kg cable 5x6 seated row
100 kg machine 3x12 seated dips
fluff
ramp up to
1x40 kg DB 1x1 circus press each side
rpe 7
1 h 30 min
trained with chirag
2 Likes
2025-03-08
1 h movement
incl
1x20 kg KB 3x12 hunter squat each side
12 min stationary bike 245 kcal
1 h
rpe 7
2025-03-09
Cycle 53 Week 1 Day 3
2x26 kg DB 2x12, 1x13 incline BP
1x40 kg DB 1x12 row each side
1x34 kg DB 2x5 pullover
1x40 kg DB 1x12 row each side
1x34 kg DB 2x5 pullover
1x40 kg DB 1x13 row each side
1x34 kg DB 2x5 pullover
1 h
rpe 7
3 Likes
2025-03-11
Cycle 53 Week 2 Day 1
60 kg 5x(1x3 high pull, 1x1 clean and press)
ramp up to
134 kg 5x1 DL
114 kg 3x5 deficit DL
84 kg 3x8 RDL
leg press + 0 kg 3x6 ohp
75 kg cable 1x12 lats pulldown
70 kg cable 1x12 lats pulldown
65 kg cable 1x12 lats pulldown
1 h 9 min
rpe 7
2 Likes
2025-03-13
Cycle 53 Week 2 Day 2
12 min heavy bag
ramp up to
86 kg 1x1 squat
76 kg 1x5 squat
56 kg 1x20 squat
100 kg machine 2x12,1x13 seated dips
90 kg cable 5x7 seated row
fluff
1 h
rpe 7
2 Likes
2025-03-14
1 h movement
incl
1x40 kg DB 1x1 circus press
2x40 kg DB 2 x 1/2 rounds farmers walk
2x26 kg DB 1x6 clean and press
2x40 kg DB 2 x 1/2 rounds farmers walk
2x26 kg DB 1x6 clean and press
2x40 kg DB 2 x 1/2 rounds farmers walk
2x26 kg DB 1x6 clean and press
2x40 kg DB 2 x 1/2 rounds farmers walk
1 h
rpe 7
2025-03-15
1 h movement
incl
90 s horse stance
90 s 90-90 hold each side
1x 20 kg KB 3x12 hunter squat each side
3x30 s bunny jumps
12 min stationary bike 244 kcal
1 h
rpe 7
2025-03-16
Cycle 53 Week 2 Day 3
2x26 kg DB 4x2, 2x12, 1x13 incline BP
2 x (1x40 kg DB 1x12 row each side, 1x34 kg DB 2x6 pullover)
1x40 kg DB 1x14 row each side, 1x34 kg DB 2x6 pullover
1x32 kg KB 2x1 snatch each side
1 h
rpe 7
2 Likes
2025-03-18
Cycle 53 Week 3 Day 1
60 kg 5x(1x3 high pull, 1x1 clean and press)
ramp up to
132 kg 5x1 DL
112 kg 3x5 deficit DL
82 kg 3x8 RDL
leg press + 0 kg 1x6 ohp
75 kg cable 1x12 lats pull down
leg press + 0 kg 1x6 ohp
70 kg cable 1x12 lats pull down
leg press + 0 kg 1x6 ohp
65 kg cable 1x12 lats pull down
1 h
rpe 7
2 Likes
2025-03-19
1 h movement
incl
1x40 kg DB 1x1 circus press
2025-03-20
Cycle 53 Week 3 Day 2
12 min heavy bag
ramp up to
86 kg 1x1 squat
76 kg 1x5 squat
56 kg 1x20 squat
100 kg machine 3x12 dips
90 kg cable 4x8 row
1 h
rpe 7
2 Likes
2025-03-23
been having a cold a couple of days, decided to train today anyway but that i will not beat myself for underperforming
Cycle 53 Week 3 Day 3
20 min warming up
2x26 kg DB 2x12, 1x13 incline BP
1x40 kg DB 1x12 row each side
1x34 kg DB 2x7 pullover
1x40 kg DB 1x12 row each side
1x34 kg DB 2x7 pullover
1x40 kg DB 1x14 row each side
1x34 kg DB 1x7 pullover
1 h
rpe 7
consider the circumstances i did a great session
2 Likes
The cold came back with a vengeance, been sick 2 weeks.
2025-04-06
Recovery training
2x26 kg DB 10x2 incline BP
10x(1x40 kg DB 1x2 row each side, 1x34 kg DB 1x2 pullover)
1x34 kg DB 2x1 circus press each side
1 h
rpe 7
2 Likes
2025-04-08
Cycle 53 Week 4 Day 1
Recovery adjusted
60 kg 5x(1x3 high pull, 1x1 clean and press)
ramp up to
130 kg 5x1 DL (adjusted from 136 kg)
110 kg 3x5 deficient DL
80 kg 3x8 RDL
skipped ohp in leg press and lats pulldown)
1 h
rpe 7
1 Like
2025-04-10
Cycle 53 Week 4 Day 2
Recovery adjusted
12 min heavy bag
ramp up to
82 kg 5x1 squat
72 kg 1x5 squat
52 kg 1x20 squat
90 kg cable 3x10 seated row
100 kg machine 2x12, 1x11 seated dips
fluff
1 h
rpe 7
2 Likes
2025-04-13
Cycle 53 Week 4 day 3
Recovery adjusted
2x26 kg DB 10x3 incline BP
10 x (1x45 kg DB 1x3 row each side, 1x34 kg DB 1x3 pull over)
1 h
rpe 7
2025-04-16
Cycle 54 Week 1 Day 1
Recovery adjusted
60 kg 5x(1x3 high pull, 1x1 clean and press)
ramp up to
132 kg 5x1 DL
112 kg 3x5 deficit DL
82 kg 3x8 RDL
75 kg cable 1x12 lats pull down
70 kg cable 1x12 lats pull down
65 kg cable 1x12 lats pull down
total time 1 h
rpe 7
2 Likes
2025-04-17
Cycle 54 Week 1 Day 2
12 min heavy bag
ramp up to
87 kg 5x1 squat
77 kg 1x5 squat
57 kg 1x20 squat
90 kg cable 3x12 seated row
100 kg machine 2x12, 1x9 seated dips
1 h
rpe 7
2025-04-18
1 h movement
incl
1x32 kg KB 5x1 snatch each side
1x20 kg KB 3x12 hunter squat each side
90 s horse stance
12 min bike 240 kcal
1 h
rpe 7
2 Likes