Week 4, workout 2. Tough as hell! 106 minutes of blood and sweat.
- Hang Clean 5x5 superset with
- EZ Bar Curl 5x10 25 kg
- Bench Press 7x5 superset with
- Dumbbell Preacher Curl 5x10 10 kg
- Toes To Bar 3x5
- Dumbbell Row 5x15 32 kg superset with
- Plate Front Raises 4x25 10 kg
- Neck Work 3x30 Each Direction
Today I was very tired due to night shift and bad digestion. I barely finished the workout.
- Back Squat 7x5 triset with
- Chin Ups 75 Reps and
- Dips 150 Reps
- Military Press 3x5 + AMRAP 70% 35 kgx10
- Face Pulls 100 Reps
- Decline Crunch 3x30 + 10 sec isometric
- Wrist Curls 20+15+10 superset with
- Wrist Extensions 15+15+15
84 minutes of suffering!
After a crazy job schedule, finally a workout after a night of sleep. But I was still fatigued and I took longer rest between sets, completing the workout in 108 minutes.
- Back Squat 3x5 + Widowmaker 50%x25
- Military Press 10x5 @70% superset with
- Weighed Chin Ups 5x5 20 kg and
- Ab Rollout 3x12
- Snatch Grip High Pull 100 Reps 50 kg superset with
- Face Pulls 100 Reps
- Wrist Curls 25+15+6 superset with
- Wrist Extensions 20+20+15
After a night of good sleep, finally a good workout! I blasted the toghest workout of the week in less time I was expecting!
- Hang Clean 5x5 superset with
- Barbell Curls 5x10 25 kg
- Bench Press 7x5 superset with
- Cross Body Hammer Curls 5x10 12,5 kg
- Toes to bar 3x5
- Dumbbell Row 5x15 32,5 kg triset with
- Neck Work 3x32 5 kg and
- Plate front raises 4x25
I felt very good today.
Last workout of the week, a little fatigued but I enjoyed it. 75 pull ups + 150 dips!
- Back Squat 7x5 triset with
- Pull Ups 75 Reps and
- Dips 150 Reps
- Decline Crunch 3x30 +10 sec iso superset
- Face Pulls 100 Reps
- Wrist Curls 25+15+10+7 triple rest pause 15 kg
- Reverse Barbell Curls 20+6+5+4 triple rest Pause 15 kg
Insane pump in the forearms!
Good workout after yesterday’s soccer game. Last week of BTM.
- Back Squat 3x5 + Widowmaker x25
- Military Press 10x5 @70 superset with
- Chin Ups 5x5 20 kg and
- Ab Rollout 3x12
- Snatch Grip High Pull 100 Reps superset with
- Face Pulls 100 Reps
- Wrist Curls 30+8+7 Double rest pause set
- Reverse Barbell Curls 20+8+5 Double rest pause set.
A bit longer than last workout, but I felt very good all exercises, especially bench press! I’m satisfied.
- Hang Clean 5x5 superset with
- Barbell Curls 5x10 25 kg + 4 negative reps
- Bench Press 7x5 superset with
- Incline Dumbbell Curls 5x10 10 kg and
- Toes to bar 3x5
- Neck Work 3x35 all directions 5 kg triset with
- Plate front raises 4x25 and
- Dumbbell Row 5x15 32.5 kg
Only one BTM workout left!
And I did it! 90 minutes and BTM is done! Good workout, as always!
- Back Squat 7x5 triset with
- Chin Ups 75 Reps and
- Dips 150 Reps
- Military Press 3x5 + AMRAP @70
- Face Pulls 100 Reps superset with
- Decline Crunch 3x30 + 10 sec isometric
- Wrist Curls 30+7+5+4 triple rest Pause
- Reverse Barbell Curls 20+7+5+4 triple rest Pause.
I’ll write a review as soon as possible.
My deload/minicut week is almost over. Tomorrow I’ll restart to eating carbs and I’ll play my soccer game.
Sunday I’ll start the 5/3/1 combination template.
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Today was the beginning of a new journey! The “combination template” is a good choice for people who knows what drive each lift. So, here is my first workout!
- Back Squat 5/3/1 PR set 75x12 + WM @65%
- Snatch Grip Romanian Deadlift 4x10 70 kg
- Hanging Leg Raises 3x15
- Neck Work 3x30 Each Direction 7,5 kg.
Simple, brutal and effective!
Upper workout today! Good feelings and lots of fun!
- Military Press 5’s PRO superset with
- Rear Delts 4x15 10 kg
- Military Press BBS 32,5 kg triset with
- Chin Ups 50 Reps and
- Dips 100 Reps
- Preacher Curls 5x10 + 3 negative reps 20 kg
- Wrist Curls 18+8+4+3 20 kg
- Reverse EZ Bar Curls 10+3+3+3 20 kg
Lower body workout today. 1 hour and good feelings.
- Deadlift 5’s PRO + 5x5 @SSL
- Jump Squat 4x10 30 kg
- Crunch 3x30 + 10 sec isometric
- Neck Work 3x32 7,5 kg
I look forward to upper body workout.
Very tough upper body workout. The BBB @FSL pumped my pecs like never before!
- Bench Press 5/3/1 PR set
- Bench Press BBB @FSL superset with
- Dumbbell Fly 5x12 10 kg
- Barbell Row 4x10 52,5 kg superset with
- Skullcrushers 4x6 25 kg
- Snatch Grip Shrugs 3x10 70 kg superset with
- Lateral Raises 4x12 10 kg
- Wrist Curls 35+10+10+8+6 15 kg
- Reverse Curls 20+5+5+4+4 15 kg
Probably this is my favourite workout of the week!
New week, lower body workout. I was very tired due to night shift, but I managed the workout without a lot of difficulty. 58 minutes!
- Back Squat 5/3/1 PR set + Widowmaker @FSL
- Romanian Snatch Grip Deadlift 4x10 75 kg
- Neck Work 3x35 all directions
- Hanging Leg Raises 3x15
Now I need some rest from everything.
Today I was very fatigued but I hit a good workout.
- Military Press 5’s PRO
- Military Press BBS @FSL triset with
- Chin Ups 50 Reps and
- Dips 100 Reps
- Preacher Curls 4x10 + 1x8 mTor set 20 kg
- Rear Delts Raises 4x15 10 kg
- Wrist Curls 30+10+10+10+8 15 kg rest pause
- Reverse Curls 15+8+6+5+4 15 kg rest pause
I’m in love with uppwr body workouts!
Lower body workout after yesterday’s soccer training. I definitely love the jump Squat!
- Deadlift 5’s PRO
- Deadlift @SSL
- Jump Squat 4x10 35 kg
- Crunch 3x30
- Neck Work 3x40 each direction
I need some rest
Upper body after night shift.
- Bench Press 5/3/1/ PR set
- Bench Press BBB @FSL superset with
- Incline Dumbbell Fly 5x12 10 kg
- Barbell Rows 4x10 55 kg superset with
- Skullcrushers 4x6 27,5 kg
- Snatch Grip Shrugs 3x10 80 kg superset with
- Lateral Raises 4x12 10 kg
- Wrist Curls 35+10+10+10+10 15 kg
- Reverse Curls 20+8+6+5+5 15 kg
Time to eat!
Bad workout today. I was fatigued by yesterday’s soccer game and the night shift.
- Back Squat 5/3/1 PR set + WM 10+10
- Snatch Grip Romanian Deadlift 4x10 75 kg triset with
- Hanging Leg Raises 3x15 and
- Neck Work 3x40 10 kg
Upper body workout. I struggled on last rep of Military Press. I’m very tired due to work, so I’m collecting shitty workouts. I also put on some fat around my waist and my abs vanished…
- Military Press 5’s PRO superset with
- Rear Delts Raises 4x15 10 kg
- Military Press BBS @FSL triset with
- Chin Ups 50 Reps and
- Dips 100 Reps
- Preacher Curls 5x10 20 kg
- Wrist Curls 40+10+10+10+10 rest pause
- Reverse Curls 10+5+4+4+3 20 kg
Today’s Lower body workout was better than I thought I’m surprised!
- Deadlift 5’s PRO
- Deadlift @SSL
- Jump Squat 4x10 40 kg
- Hanging Leg Raises 3x15
- Neck Work 3x40
Only one workout left for completing the cycle!