Yesterday: rest day, 3485kcal
Today:
Bench press
7 sets of 65kgX5
Rest about 3 minute, before last set about 5
Seated row matrix machine, unilateral
3 sets of 20kgX8
Superset
Smith machine squat
80kgX8
80kgX8
Smith machine calf raises
80kgX4
80kgX3, 70kgX5
Barbell bicep curl
30kgX5
25kgX5
Thursday
swimming, cca 3200kcal
Friday
Bench press
8 sets of 70kgX4
rest between 4-5 minutes
Lat pulldown martrix machine
60kgX10
70kgX8
70kgX8
Dumbell bicep curl
15kgX6
17,5kgX2
Cable bicep curl
3 sets of 4,8kgX7
cca 3200kcal
Saturday
Bench press
10 sets of 75kgX3
rest in the first few sets about 3 minutes,
then a bit more than 5 minutes
Squat (no belt)
60kgX5
100kgX3
110kgX1-felt easy
Barbell bicep curl
27,5kgX6
30kgX6
30kgX4
Gluteus machine matrix (unilaterak)
23kgX8
36kgX6
45kgX6
Hanging leg raises
3 sets
Today (in plan rest day, but went today to avoid Monday crowd)
Bench press
6 sets of 67,5kgX6
Rest 3 minutes in beginning,
than a bit more than 5 minutes
Abs cable rotation
9kgX6
4,5kgX10
4,5kgX10
Bench dumbell crunch
bwX10
4kgX10
6kgX7
6kgX7
Side bend on bosu ball
10X5kg
8X5kg
cca 3200kcal
I went in new location of my gym for these workout
and views (Alps) when weather is good are awesome, will
take some pictures next time.
Yesterday
rest day
cca 3200 kcal
Today
bench press
7 sets of 70kgX5
rest cca 5 minutes
cca 3200 kcal
Thursday: swimming, 3460kcal
Friday: squash, problems with stomach so did not track calories
Saturday:
Bench press
75kg*4, 8 sets between 5 and 8 minutes rest
3369kcal
Sunday
Bench press
2 sets 80kgX3
1 set 80kgX2 (failure)
7 sets of 77.5kgX3
Rest between 7 and 10 minutes.
Plan is to rest and eat well today and tomorrow and on Wednesday test one true rep max. After that break from calorie counting for few days and then mini cut, starting next week.
Monday and yesterday rest day, about cca 3400kcal, poor sleep
Today: finding one rep max it was 90kg, failed 95kg
Plan is to star mini cut next week as I gained a nice amount of fat to this year, I am a bit confused about how to approach it as I am trying to lose weight intentionally for the first time.
Last week (after the post) I did not track calories and only did one easy workout. This week plan is to eat about 2050kcal and then manage calories based on results.
Yesterday: skiing, 2343kcal
Today:
Pause between all sets is cca 80 seconds
Incline bench press matrix machine:
7X75,4kg
4X75,4kg (failure)
7X65,4kg
7X65,4kg
Dumbell lateral raise
4 sets of 7X10kg
Chest dip (bw)
4 sets of 7
Military press
7X30kg
7X40kg
7X35kg
35kgX5+1X35kg
Today:
Rest between all sets is about 80 seconds
Dumbell bent over row
20kgX7
24kgX7
28kgX7
28kgX7
Reverse dumbbell fly
10kgX7
12kgX7
12kgX7
12kgX7
Barbell dumbbell curl
22,5kgX7
25kgX7
27,5kgX7
27,5kgX7
Assault ait bike
8 intervals: 10seconds work, 20 seconds rest
Matrix rowing machine
30 minutes (non stop), easy tempo
2109kcal
Curious, are you running any particular strength template?
Did you figure out what approach you want to take?
Hey, as I am cutting I am doing three different strength/hypertrophy workouts per week (written in plan: 4 exerecices-will substitute them based on availability, ) and three cardio sessions.
Plan is to lose mainly due to diet with low calorie intake and high protein intake. I will adapt calories based on results each week, same with duration of mini cut.
Today: swimming, 2060 kcal
Friday: rest day+went out 1850kcal+calories from alcoholic drinks (did not count those)
Saturday: rest day, 2166kcal
Sunday: weighing in the morning: 78,9kg, 2115kcal
Squats
4 sets of 7X80kg
Deadlifts
3 sets of 7X90kg
1 set of 7X100kg
Dumbell lunges
7X20kg
15kgX7
12,5kgX7
12,5kgX7
Hyperextension matrix machine
7Xbw
7X10kg
7X15kg
7X20kg
2115kcal
Today: Rest day, probably will end between 2050 and 2100kcal. Goal for this week is between 2050 and 2100kcal each day, with no junk food.
Today
Incline bench press matrix machine
4 sets of 65kgX7
Lateral raises
7X12kg
3 sets of 7X10kg
Dips
4 sets of 7Xbw
Shoulder press matrix machine
30kg*7
3 sets of 41kgX7
assault fitness air bike 30 minutes, tempo steady and easy
2110 kcal
Today: rest day (planned to work out but I felt strange then), 2167kcal
Today:
Barbell bent over row
4 sets of 7X60kg
Pull ups
4bw+3 negatives
7 with band
7 on machine, 13.5 assisted
7 on machine, 13.5 assisted
Technogym reverse butterfly
7X10kg
3X15kg+4X12.5kg
7X12.5kg
7X12.5kg
Barbell curls
3 sets of 25kgX7
27,5kgX7
I will go swimming in the evening.
Plan is to eat about 2050kcal.
Yesterday: rest day, went out, ate way too much
Today:
weigh in 79,1 kg-meaning I actually gained weight. Even with yesterday eating out it should not have happened based on tracked calories intake. The fact is I ate a lot of take-away meals and they were drowned in fat so I must have underestimated calories. This week I only plan to eat out once/twice, calorie intake 2050kcal, today maybe even less as I am not hungry.
Matrix cardio machine row 30 minutes easy steady tempo, air bike 10 minutes moderate steady tempo.
Today
Leg press matrix machine
130kgX7
140kgX7
140kgX7
150kgX7
Barbell deadlift
95kgX7
95kgX7
95kgX7
95kgX7
Dumbell lunges
12,5kgX7
12,5kgX7
15kgX7
20kgX7
Hyperextension machine
4 sets of 20kgX7
Calories: plan to eat 2050 kcal, so far 1610kcal
Today:
Barbell incline bench press
5X60kg
7X55kg
6X55kg
6X50kg
Side lateral raise
4 sets of 7X10kg
Chest dips
4 sets of 7Xbodyweight
Matrix machine shoulder press (but different than last week)
3 sets of 36kgX7
1 set of 36kgX5
Assault air bike
8 intervals-10 seconds work, 20 second rest
Matrix rowing machine (level 7)
5004meters in 24min 57 seconds
Calories: Plan about 2050kcal
Yesterday: rest day 2097 kcal
Today: swimming, 2215 kcal, really good macros too (270g C, 183g P, 43g F)
Today
Barbell bent over row
4 sets of 7X60kg
Assisted pull up
Assisted 9,1kg, 4 sets of 7
Reverse butterfly matrix
37kgX7
3 sets of 41kgX7
Barbell bicep curl
4 sets of 7X27,5kg
Matrix rower (cardio)
8 intervals, 250 meters sprints, 45 seconds rest
first six interval level 10, last two level 7 (work was too long for sprints)
Treadmill
30 minutes slight incline, walking tempo
2090 kcal
Yesterday: rest day, cca 2150 kcal (not sure as I didn’t finish one of my meals)
Today: rest day, 2088kcal