Front squat 4x7/7/6/6x90 kg
Rfess 3x10+10x20(x2)db
Leg press 2 light sets then gave up: lower back not great
Leg extensions 3 sets
Leg curl 3 sets
Calf
Abs
Sled walking backwards/pushing 4x(25+25mt)x70kg
Reps are up in the front squat which is great. Apparently though the Rfess are always over stressing my lower back. I really think I’m going to scrap this movement and I will put back in rdl every session. Might try to go a bit lighter to avoid over stress my back. I had to skip leg press, feeling uncomfortable.
Small movements to failure and a lot of space for sled work.
Standing cable flies 3 sets (last 2 as drop sets)
Straight arm pull down 3 sets (last 2 as drop sets)
Db curls 5x12x15
Triceps ext 5 sets
EZ bar curls 1x50x10
Overhead walk 3x40mtx12,5kg db
abs
Good session. Incline press is going up in terms of reps. Decided to add some volume to my bodyweight movements with some lower effort sets for a total of 50 pullups and 80 dips. Rushed other movements due to time constraints.
I’m happy for my session. It’s been 2 crazy days driving around su optimal food and ended up at the gym at 6pm of Saturday evening. Front squat feel solid and rdl are better than unilateral movement on my lower back. Not great volume on small movements but a good Sled push at the end with all the gym for me!
Bench triceps ext 3 sets
Ss dumbbell lateral raise
Overhead walk 4x40x10kgs
Abs
Decent session. I have “finished” the 27,5 dumbbells for the incline bench. I’m weaker on the bodyweight movements or maybe it’s just that I’m heavier LOL.
A bit short on time so cut volume. And was impossible to have a double cable station to do flys.
I’m taking just 5gr/day of creatine.
I’ll probably add Vit D as I live in a rainy country this winter.
And I should definitely try to find something to help me with sleep. But maybe it’s better to fix some bad habits first.
Only 1 rep more on the fs and rdl but improvement is still improvement! I feel both movements hard and heavy I will try to progress slowly. Maybe just add 1 rep each session.
Another rest or easy cardio day tomorrow.
I’m quite happy of the improvements so far. I will write a partial review maybe this weekend.
Straight arm rope pull down 3 sets
Face pulls 2 sets
Cable shrugs 3 sets
Db curls 2x6x20 3x9x17,5
Ez bar cur 4 sets to 50 reps
Incline walk 10’ at 15% 4kmh
Decent session, my pull workout is not really structured. Pull-ups are not actually improving but I’m 5kg heavier so I think it’s ok, just keep the volume high.
My only performance lift in this session are curls, but I didn’t have the 17,5 available at first so I went a couple of sets with the 20. Not bad.
Overhead walk single arm 4x(40+40)x12
2’easy rowing btw sets
Some abs
I love these Saturday sessions with the gym almost empty. No chance to go to the gym tomorrow though and who knows the next we (away for work).
Overall I’m still improving, decided to keep working with the 27,5. I could potentially go up to 4x10 before adding weight will see. Still losing some reps on dips but I think it’s normal.
Thanks, I actually hit multiple sets of 10 when lighter, now I’ll try to build up 50 pull-ups in less sets. I don’t think I need to add weight at this point, I’ll keep the movement bodyweight and try to keep improving.
Leg extension 3x16/12/10x64 1x12x54
Leg curls 4 sets
Calf 4 sets 2 seated 2 standing
Abs
Incline walk 15’ at 15% and 4.2 kmh
No prowler work tonight gym was packed. The squats felt heavy, anyway it’s a rep more then the last time. I still have to manage my lower back but with this volume I’m ok. I might move to 3 sets of squats and add some leg press for high reps.
Overhead walk some 40 mt with one 10kg db, alternating
Bike 10’
Not a great session as the incline bench felt heavy since warmup and ended in the same reps as last session. Dips also heavy and tired.
All the rest was just chasing pump and fatigue.
But hey bad days happen!
In the next 5 days I’ll have only 2 workouts so maybe the recovery will help
Leg ext 4 sets
Leg curls 4 sets
Calf raise 3 sets
Abs 3 sets
Prowler push 2x60mtx50kg pull backward 2x60x50
Some bike
Some lower back issue just at the end of the RDL. Fs felt better then the last session, only one rep more but felt much more in control.
Pushed hard assistance and nice prowler work with a lot of free space, nice to be in the gym late morning.
French press 3 sets, last 2 as RP
Triceps PD 3 sets
DB curls 4x10x17,5
Ez bar curl 50x15kg in 3 sets
Cable fly 4 sets
Some overhead walk.
Today should be the first day in my life that I’m over 70kg! I line bench was still supposed to be with 27,5 but those weren’t available and I went with the heavier lol.
Good session overall. I have an hotel gym available during the weekend, some cardo Sunday and maybe a light lower day Monday!
Hotel workout (actually a very well equipped hotel gym) for my lower body and back to the real gym for my pull workout. After 3 days away energies were really low, started with Pullups but I wasn’t going anywhere. Changed the plan to a good round of assistance exercises just chasing effort.
Hopefully backon the program tomorrow full of energy after some rest and proper nutrition.