Wo5
Bench: 2x8@95 x 8. 95 x 11reps.
Ows: 1@110,115, 120kg
Bb rows: 4x6@95kg. 1x10@80kg.
Front squats:1x8@80kg.
Dips: 3@10,15,20, 25, 30, 35kg. 1x1@40, 45, 50, 55, 60kg.
Leg curls:1x18@79kg.
Calfs: 1x20@51
Pulldows: 4x6@95kg.
Biceps: yes.
Triceps: yes.
WO 6
Squat:
2x8@135kg
1x14@135kg.
Ows: 1@150, 170, 180kg.
Hip drives(perv-perpetrators) : 1x6@120, 125,130,135kg.
Leg curls: 1x max.
Calf raises: 1x max.
Lat pulldowns: 10@55kg.
Pullups: 1x10@bw. 1x6@15kg. 3@25kg. 1x@30,35,40, 50kg. (PR)
Pin press: 4x8@70kg.
Biceps: 4 x max.
Triceps: 3 x max.
Abs: 1x max.
Wo 7
Deadlift: 4x8@100, 1x16@100
OH Press: 2x8@60, 1x8@60kg. 1x3@60kg.
Db rows: 1x6@40, 45,45, 45kg
Cable rows: 2x20@60kg.
Calf: no
Leg curls: no
Abs: 4x max.
Pulldown: 2x8@60kg.
Triceps: 4x max.
Bicep curls: 3x max.
So no matter what happens with realization. I will use more weight for Squat in next cycle.
The supplements I’m currently taking:
Creapure creatine.
intra for training.
Maca.
ashwaganda.
Crape seed extract.
Vitamin-D in liquid form.
Magnesium citrate. (I sh*t you not: I have 1kg of it.)
Calcium citrate (can’t eat milk)
Fanugreek.
Vitamin-C (I take from 3-6g per day.)
Multivitamin. (I have 0 faith in these)
Probiotics.
L-argine. (really works for me well)
Glutamine. (seeing if I get a little extra muscle maintenance from this during cuts)
coffee or 200mg as coffeine. (pre-workout)
I think that’s it. So not many strictly sports supps. Mostly just well being supps.
Yesterday I went to get a massage, then to swim, to eat and finally movies with wife.
And I made a activity track for kids. And I tried the kid stuff, I broke less than though and have in fact no pain. (subject to change during night…)
Today I did light physical maintenance:
Bottom of feet.
The area around both sides of spine.
Upper back overall.
Light hips and hard glutes.
Lats with opening triggers.
Bench: 1x11@105xAMAP (I am really disappointed with this result I wanted 12) I still get to rise max by 5kg fee next cycle.
Ows: 1x@110, 120,125, 130kg.
Bb rows: 3x6@98kg. 3x4@98kg. (hardddd)
Front squats:1x5@90kg.
Dips: 3@20, 25, 30, 35kg. 1x5@45kg. (hardddd)
Leg curls:1x18@79kg.
Calfs: 1x30@55kg
Pulldows: 4x6@95kg.
Biceps: yes.
Triceps: yes.
Abs: yes
Everything was hard. Should’ve listened when my body said: “Fu no! go tomorrow” next wo is AMAP with 145kg(320lbs) I’m hoping to clock good results.
Wo9
Squat16@145kg/320 lbs.
Ows:1x1@160, 170, 180kg/400lbs.
Hip drives(perv-perpetrators) : 1x6@120, 125,135, 1x10@140kg
Leg curls: 1x max.
Calf raises: 1x max.
Lat pulldowns: 10@60kg.
Pullups: 1x6@bw. 1x3@20,25, 30. 1x1@35kg. 40kg.
Floor press: 1x6@70, 80,85, 1x8@90kg.
Biceps: (preacher) 1x6@28,5, 2x6@32,5kg.
Triceps: (skullcrushers) 3x6@50kg. 1x6@55kg/121lbs
Abs: 1x max.
My squats far, far surpassed even my most optimistic estimation.
Hmm,
I’m currently weighting 105/231lbs I think I’ll drop few pounds. Ideal drop would be 6 pounds. Since now that I’m growing back to old power and muscle levels it seems I’m getting muscle weight. Now thats a great thing. However I might tip too much over and have to do a weight glass above. If I lose 6 pounds I can fill those with marvelous muscle. But yeah. I’ll try to use rest weeks to get something like a pound off then gain it back in the next three weeks maybe double it but, at least then I won’t get way too heavy.
1 workout more then it’s physical maintenance, flexibility work, therapy and three light workouts.
Wo10
Deadlift: 4x8@105, 1x16+@105kg.231lbs.
OH Press: 1x10@65kg. Ows:1x1@70, 75, 80, 85kg/187lbs.
Db rows: 1x6@40, 45,45, 1x8@45kg/100lbs.
Cable rows: 1x20,12@70kg.
Calf: no
Leg curls: no
Abs: 4x max.
Pulldown: 2x8@60kg.
Triceps: 4x max.
Bicep curls: 3x max.
And it’s physical therapy/RNR/deload/recovery week.
Wo11 (deload)
Bench
55x5
70x5
85x5
Pullups: 1x10@bw.
Lat pulldowns: 1x20
1h of body maintenance.
Wo12 ( deload)
Squat
80x5
100x5100x5@
120x5
Hip drives 2x12@60kg.
Pullups: 1x5.
Db rows 2x10
1h of physical therapy.
Hip and shoulder both feel like they aren’t quite moving correctly. Thus I mighy need like 4-5 more days for those. If perfected they transfer directly into performance.
What’s in the fridge?
We took time cooking today my wife and. I boiled 3kg/6.6 lbs of beans. (wet weight)
Fried 2kg/4.4lbs of ground beef.
She boiled 2kg/4.4lbs of sweet potatoes.
I also got 2/4.4lbs of cucumber, bell peppers. And 1/2.2lbs of tomatoe. Naturally I got ga-shit-ton of eggs.
And with this we live few days more. 
I still got 4kg/8.8lbs of unboiled beans.
Maybe tomorrow I go stockpile turkey or something like that.
1 Like
Wo13
Deadlift 1x16@110kg
OH Press
40x5
50x5
60x3
1h of physical therapy.
Wo14
Squat
140 5
140 5
140 5
140 5
140 5
140 9
Ows:1x1@160, 170, 180kg
Hip drives(perv-perpetrators) : 1x6@125, 130,140, 1x10@145kg
Leg curls: 1x max.
Calf raises: 1x max.
Lat pulldowns: 10@60kg.
Pullups: 1x6@bw. 1x3@20,25, 30.35kg. 1@40kg.
Pin press: 1x6@70, 80,85, 1x8@90kg.
Biceps: (preacher) 1x6@28,5, 2x6@32,5kg.
Triceps: (skullcrushers) *4x6@50kg.
Abs: 1x max.
Triceps 1x max.
My most favored carbs definitely deserve a journal post of their own.
Beans: the food of incredible body composition. Beans have 3 superior qualities: most beans are extremely fiberous. High in protein. They have large physical mass when boiled basically 100g of beans becomes something like 2-2.5x times the weight when ready. (nothing like rice or potatoes) But absolutely owns both in protein and fiber or department. Just eating fiberous beans once or twice a day can pretty much fill out all your daily fiber needs and keep you much more satisfied. Beans also suit low carb diets as they are relatively mild on carb department. They are filling and provide that extra fiber, protein and keeps one full for long. How long? Very long.
They work for diet we cause their plentiful in nutrients. I’d say beans have been number one contributing factor on my diet success. Not saying: “Eat beans, become demigod.” I’m saying they give a very keen edge on a good diet.
I had crappie wo…
Wo15
Bench
100 5
100 5
100 5
100 5
100 5
100 6
Ows: 1x1@110kg (body refused co-operation.)
Bb rows: 4x6@100kg (sooo hard… Today)
Front squats:1x5@80kg.
Dips: 2x6@bw.
Leg curls:2x12@79kg.
Calfs: 1x30@55kg
Pulldows: 4x6@95kg.
Biceps: yes.
Triceps: yes.
Abs: yes
WO 16
OH Press 5x5@65,1x6@65
Ows: 1x70, 75kg
Deadlift
3x8, 1x16 @115kg
Db rows: 1x6@40, 45,45,45kg
Cable rows: 12@70kg.
Calf: yes.
Triceps: 4x max.
Bicep curls: 3x max.
Wasn’t the best possible first week of new cycle say the least. First workout was really good the two following it weren’t.
I had some issue obviously. Thus some tweakninjary and medical wizardry is required. I am gonna eat ibuprofen, and muscle relaxants for few days combined with light phys therapy and yoga. That should get me some relief for Monday and depending on how shoulders and legs feel then. I’ll toss workout order around a bit. Next week I want a great bench workout. Legs are doing incredible. Bench however is lagging as my hope and goal is to reach 145kg for reps on next cycle. That makes sure I’ll have less hurry for reachingtthe year’s end bench goal.
Success in sport endeavors break down to five things:
- Right kind of training that suits the invidual. It also must be flexible and adjustable for pumps in the road.
- Being physically flexible and pain free enough that it doesn’t hamper any kind of training and ruin recovery.
- Having the right kind of self talk, mental drive and love for yourself.
- Recovery system that priorities recovery and long term end results over goals and dates set in stone.
- Diet that supports all of the things above.
Wo18
Squat
130 2
145 2
155 5
155 5
155 5
155 7
Ows: up to 180kg.
Hip drives(perv-perpetrators) : 1x6@130,140, 150kg. 1x12@150kg.
Leg curls: 1x max.
Calf raises: 3x max.
Lat pulldowns: 12@65kg.
Pullups: 1x6@bw. 2x6@15. 1x8@bw.
Pin press: 2x8@60
Biceps: (preacher) 4x8@28,5kg
Abs: no.
Triceps 1x max.
Bench
95 2
105 2
110 5
110 5
110 5*
110 7+
Ows:1@120kg.
Bb rows: 4x6@100kg. 1x3 (repeat but 1 more reps or one more set)
Front squats:1x5@95kg.
Leg curls:1x18@79kg.
Calfs: 1x30@50kg
Pulldows: 1x6@100,95, 70,70kg
Triceps: (skullcrushers) 1x6@50,50, 52,5, 52,5kg
Biceps: 4x6@30kg.
Triceps: yes.
Abs: yes
OH Press
60 2
67,5 5
67,5 5
67,5 5
70 5 done. (fugly)
Deadlift
2x8, 1x11,9@120kg. (lower reps to 5x6,1x6+
Dips: (skipped this week, shoulders feel like a&$-holes.)
Db rows: 4x6, 1x8@40kg.
Cable rows: 12@70kg.
Calf: yes.
Leg curls: no
Abs: 4x max.
Pulldown: 1x8@60
Triceps: 4x max.
Bicep curls: 3x max.