Invtensive day.
Some non-exercise activieties during a day.
As I wrote previously we visited Przemyśl.
We had a great weather for a trip. Approx. 25 celcius degree and just few clouds on sky.
More then 2 hours walk, added as daily cardio 
some photos,
That is one beautiful city
MarkKO it is, but I need to improve my photography skills. Photos are weak, the city is more beautiful.
Ok.
Just woke up 3 hours ago. I’ve already had my morning session.
I need to find out the method to get a bar from the floor for 3rd exercises. Today is was an experiment.
Weight below my potential, but as I said already, working on technique and to a progress every week.
I will also try a run today, cause we have a perfect weather.
I would also recommend a book which I reading currently
Hälsa på recept
by Anders Hansen, Carl Johan Sundberg
Two Swedish doctors wrote a book about exercies affection on health from medical point of view. It is good if you interesting what kind of genes are activated during exercises or what mitochondria does.
I’ve already red a dozens of book, but this whan is quite innovative for me.
If you have access to some kind of power or squat rack, set the hooks for the bar at a height you can unraxk from when lying on the floor. Then lie under the bar and unrack just like for bench.
Unfortunatlly I’ve got a home gym, with no rack. Maybe I will invest in it, or figure out some other stuff. I am Engineer I hope I can invent something 
I am just after very easy run, 5km in the sun. Feel great
How about two boxes or chairs to rest the bar on?
Good idea, I would try with chairs.
Today It was day off gym workout.
I ate 1600 kcal in summary and had 5 km run.
Very stressful day in work… I am tired to be honest.
Hi there !
Just short info from today. Very good workout, I like it.
today’s morning wourkout below.
And finally weekend begin ! 
Hi all,
yesteday I did a cycling, 45 km (approx 28 miles) , with some up hills and down hills. I was satified, to get some Personal Bests in 9 segments on strava. Intensive ride, really like it.
diet kept very well. Today next day without weight treining, nevertheless I plan to run approx 7-8 km with some intervals at the end.
cheers
i’ve got quite nice 6k run, with average pace 6:00 min/km .
I am satisfied with first week of new program. I am very excited for next week.
Honestly it is first time for a very long, where I am so fascinated in weight trening. I can even said that first time from 10 years, where I am can’t wait for next workout day.
Good for me. Motivation on high level.
I need the results, I am getting old .
Cheers.
Results from 2 first days of this week
Everything is fine
Day off at gym.
Some walks done with my dog.
tired and stressed because of work, it’s hard sometimes. Nevertheless I need to keep it.
song yes,
I just weight myself and I a little bit dissapointed… 85,5 kg approx 188 lbs …
I hope it would be lower value…
But what more I can ? Just workout, keep dieting i wait for results.
Morning workout of deadlifts. I am satisfied with weight progress.
How’s the mirror looking? That’s more relevant than the scale.
in a mirror looks better,
Nevertheless I will weight myself every Monday.
I will make a summary of weekend at the end of the day. I had a lot of activieties ;).
ok folks,
I had an intensive weekend.
Friday morning, shoulders and arms workout:
No comments honestly, workout was done properly.
The saturday morning I did some cycling. I tried to reach the most difficult climb in my area. It was though, really though, I failed and walked on foot with bike on my side.
https://www.instagram.com/p/BYQCSc-BLDY/
In overall it was close to 60 km, with quite good average speed.
Today I morning I wan’t to try again this climb, It was much better, but I also failed … I hope someday I will make it…
At the end of ride, I got puncture in my back wheel… shits happen
https://www.instagram.com/p/BYSlkEkhNll/
I added some calories to diet on weekend, nevertheless I burned during cycling approx 2 500 kcal …
Best regards !
Hi,
Two days log
I noticed a high improvement in strenght. I feel much comfortable with this load on barbell for front squats and bench press…
Tomorrow a Deadlifts days.
morning workout done,
easy to be honest
Unfortunatly afternoon intervals on road bike was cancelled. My pug get something wrong with right eye. My wife went to vet… we need to give her an antibiotic every 1 hour to eye… I hope she will get better… i is possible that she lost he eye 
Bugger! Hope she comes good.
