T Nation

Epic's Natural Training Towards New All-Time Heights. (Or Lows...)


#1

Hi i am Fireball, well actually i’m not. I am a human truth be told. But that kinda is my nic so it has some truth in it. I am 31 years old all-natural lifter. I pretend to powerlift but In my opinnion lately I have just been lifting things. I have quite busy life of late. Gf trains and I train and we have 1,5 year old boy. So training happens just 2x week nowadays at least the little man is 3 years of age. So, at least for the next 1,5 years I will be tesing how far reasonable 2x week training will take me.

Anyway here is my last workout in shortened mode:

Deadlift: 1x2@190, 1x1@190, 1x1@190kg. Did pyramids till 190kg.
Benchpress: 1x1@140kg and then 1x5@120kg. (pyramid too)
BB rows: worked till 2x8@90kg, 1x6@90kg. Then some backdown sets.
Press: 4x6@60kg. + Kloklov pressing.
Then biceps triceps and few more rows.

There we go, training log has been opened.


#2

On saturnday I went to Finnish climbing park Huippu. I kinda didin’t know how to break during the 40 feet slide (Actually it was 60feet just checked.) slidedown so I might have crashed against the ground back first. It sure efficiently knocked the breath hell away from me. After 3h of climbing, we got some subway food from the drive-in. I took gf to my siter’s place, and went myself to my parents place to take their dogs out for a walk. After I had retrieved gf and little man, went to the gym somewhere around 8pm.

Training:
Squat: 15@80kg, 10@100kg, 8@110. 6@130, 3@150, 6@160kg. ( I went light, my knees weren´t feeling all that hot. Hadn’t prolly been eating, or drinking enough throughout the day.)
Bench press: just rep training at relatively light weigts from 60 to 90kg. Can’t really go full force with bp so soon after the maxing out day .
Lat pulldowns: 3x8@70kg, 4x6@70kg, 8@60kg, 2x6@60kg. Then did some hold at chest, superslow pulldowns.
DB rows: 2x8@32,5kg.
French press: 15,12,10,10,10@40kg.
Biceps: 15,12,10,8@35. 3x6@30kg.

Perhaps next week, I will change the pallet a bit to squeeze few more kilograms out to my bench max.
Not sure right now should I go with: Sheiko + RPE regime. (It seemed to work rather well the last year.) Cube + RPE was great too. I also concider should I just modify my own BPT: with RPE progression.

The thing is: 2x week training boosts recovery to new heights and I can pretty much pummel the body as much as I desire every single time, provided that the two are spaced far enough away from each others. I also have taken this time to clean my eats and lower my calories a bit for steady fat-loss.

Let´s see what this week brings… I Hope some relief at least for my stiff, pained back… I also could use a week’s worth of shuteye…


#3

Yesterday’s training:

Squat: 20@bar, 15@50, 10@90, 8@110, 5@130, 3@150, 3@160, 3@170, 6@180kg. OH YEAH!
Bench press: 20@bar, 15@50, 12@70, 8@80, 8@90, 6@100kg, 3@110, 1@120, 1@130, 1@135, 5@120kg. (Guess I can soon do the 150kg bench.
BB rows: 8@50,60,70,80. 6@90,100,80,80,80,70,70,70kg.
Tricep cable pulls: 4-5@10@ various weights.
DB rows: 2x8@30kg.
Biceps: regular curls 9@17,5kg, 12@15kg. Then isolation curls: 8@15kg, 2x8@12,5kg

Then foamrolling, shower and home.


#4

Last friday´s midnight special. I slept 4 hours that day, felt tired, irritated and a bit down. However that didin´t seem to effect me much once i starterd moving.

Deadlift: 5s till 150kg, then: 3@160,170. 1x@180,190,205! (That 205 being the highest DL I have done in 2 years.)
Bench press: 20@50kg, 15@70kg, 10@80kg, 6@100kg, 3@110, 1@120, 135, 140 145kg then I did 6@110kg. ( the 145kg being the biggest bp i have done in 2 years.)
DB rows: lots, lots, lots and lots more reps.
Lat pulldowns: lots, lots and lots more.
Triceps: with french press.
Biceps: Not all that many… arms felt like super bloated macaroni, equally in performance, just pumped big…

Then shower, while having those really horrible jokes that come only after tired can´t even to begin to coup with the state of being. Those jokes likely disgusted, hurt many feelings and seemed insane to any outlooker that were not sharing the same “lose” state of mind…
Went to bed around 3am and woke at 08:00am… Such a great quality sleep!


#5

Yesterday´s night train(ing):

Squat: 20@bar. 15@60, 12@80, 8@100, 3@110, 3@140, 1@150,160,170,180,190,200,210kg! (My old PR! I´m so happiehhh! Everybody said that the depth was fine. But I know I could done a bit lower at that weight.
Bench press: 12-8 rep sets with 10kg increases in increments until 100kg. Then totall of 32 reps at 100kg. Kept around 4-6 reps per set.
Machine rows: KA-KA-BA-TON/S"`#¤ load.
triceps: Cable stuff.
Biceps: Cable stuff.

I truly do like repetition quota training. As in: set heavy enough weights that you can´t do more than 6 reps in the begining and fill that quota no mater how many sets it takes. Then again i like lots of different kinds of training.

Some Meatlosophy & meatculation:
Try not to become a man of success, but rather try to become a man of value.

  • Albert Einstein
    Intresting fact: There are more than twice as many quotes and proverbs about value, than there are about worth. And there is over ten times many quotes about success than there is about value or worth.

It´s actually rather Mind–boggling, when you really start to think about the requirements of becoming a man of substance and of value versus that of success.


#6

For the past two weeks, I have gotten my ballz groped by more males, than would had ever wanted. :sob: I was happy with just me doing that… (Well this is a one way to start a new entry…)… Good side: they found nothing a miss. Bad side: they found no reason for the pain either…I been working at hospital doing AP installations. I guess i caught something from somewhere. First came the typical flue: nose running, sore throat, the works. Then came the pain: intestines became inflamed, feaver and the works. What worries me that my right ball began hurtting… still kinda does… . Then kid got sick, then my fiancee… And this week I been doing on-call work. which means I been pretty much working 14h per day. I haven´t got around to the gym. Hopefully tomorrow.

Just a Few updates: I have upgraded bench to 145kg, deadlift to 210 and squat to 210kg.
Those above mentioned lifts are remarkable, since they have been achieved with 8kg/17,6lbs lower bodyweight than the orginal records. Now just need my bench to 150-155kg, squat to 215kg, deadlift to 215kg and i can call this year a success.


#7

And another small update:

Squat upgraded to 215kg/473lbs. (I was alone so no video.:frowning: but took a picture anyhow.) And yes, I am stupid, squated without safety bars outside the rack. It was DO OR DIE. (Or at least shame myself badly by dropping)


Attempted to realize 215kg deadlift but couldn’t straighten out it just yet.
Attempted 150kg bench but couldn’t get the few last centimeters to clear it.
Now I must move my goals to this year. It´s probably good since I was starting to feel overtrained :frowning:


#8

Sets: 5
Reps: 5
Load: 8RM
Rest: 60 seconds between sets
Exercises:
Flat Bench Press: 1x5@60, 70, 80, 80, 80, 70
Deadlifts to: squats: 1x5@70,80, 90, 80, 80kg.
Bent-Over Rows: 1x5@50,60,65,70,70kg.
Skull Crushers: 1x5@30, 30, 35, 35, 30kg
Donkey Calf Raises: 1x5@45, 70,70, 65, 65kg
Barbell Curls: 1x5@30,30, 30,30,30kg.

Sets: 4
Reps: 6
Load: 9RM
Rest: 70 seconds between each set
Exercises: Incline Dumbbell Bench Presses 1x6@25,25,30,30, 32,5kg 22,5kg
Back Squats 1x6@80,100, 100, 100kg.
Upright Rows:1x6@40,45, 40, 40kg
Close-Grip Bench Presses:51, 56, 61, 56,51
Standing Calf Raises: 65,75,75,65, 65
Preacher Curls: 1x6 30,30,25,25,25kg.
Abs:

Sets: 6
Reps: 3
Load: 6RM (rep max)
Rest: 50 seconds between sets
Exercises:
Dips: 1x3@1 chain. 2 chain. 2 chain. 2 chain. 1chain. 1 chain. Bw.
Front Squats: 1x3:70,80,80,70,80,80
Chin-ups: 1x3,3. 3Assisted. 3 assisted, 3 assisted, 3 assisted.
Pull-downs: 2x6.
Leg Curls: 1x3@60,80,80,80,80,80,80, 6@60kg.
Abs:4x8
Seated Calf Raises: 1x3@
Biceps: 1x3@35,35,35, 35,30, 25,25kg.

Flat Bench Press: 1x5@60,70,80,85,90,90,90, 80,60kg.
Deadlifts to: squats: 1x5@80,90,100,110,100,
Bent-Over Rows:1x5@50,60,70,70,70kg.
Skull Crushers: 1x5@na Talja:5x5@50
Donkey Calf Raises: 1x5@na
Barbell Curls: 1x5@30,35,35,35, 20kg
Abs. 3x12

Wo
Sets: 4
Reps: 6
Load: 9RM
Rest: 70 seconds between each set
Exercises: Incline Dumbbell Bench Presses 1x6@25,30,32,5, 35,32,5,25kg.
Back Squats: 1x6@90,100,105,110kg
Military press:1x 6@45,50,60,50kg.
Close-Grip Bench Presses:40,50,60,70 drop:
Standing Calf Raises: 70,75, 75,75
Preacher Curls: 1x6@25,25,25,25kg
Abs: 3x10

Sets: 6
Reps: 3
Load: 6RM (rep max)
Rest: 50 seconds between sets
Exercises:
Dips: 1x3@2chain, 2 chain. 2chain. 2chain, 2chain. 2chain. 2@ 2Big chain.
Front Squats: 1x3:80,90,90,90,90,90
Chin-ups:1x3,3,3,3,3,3. 7 assisted.
Pull-downs: 1x6@64, 54kg.
Leg Curls: 1x3@60,80,80,80,80,80,80, 6@60kg.
6x3@80kg
Abs:1x12,12,12,8,
Seated Calf Raises: 1x3@60,80, 90, 90, 90, 80. 2x6@65kg
Biceps: 6x3@35kg.
2x8@kg.

Sets: 5
Reps: 5
Load: 8RM
Rest: 60 seconds between sets
Exercises:
Flat Bench Press: 1x5@70,80,90,95,95,95,95kg
Deadlifts to: squats: 1x5@80,90,100,110,100,
1x5@ 90,100,110, 120(slowwww) 110kg.
Bent-Over Rows:1x5@70,70, 80,80, 80kg
Skull Crushers: 1x5@na Talja:5x5@50
1x5@40, 40, 40, 40, 40
2x8@cable. 25kg.
Donkey Calf Raises: 1x5@na
Barbell Curls:1x5@40,40, 40, 40, 40kg
Abs. 2x10,

Sets: 4
Reps: 6
Load: 9RM
Rest: 70 seconds between each set
Exercises:
Incline Dumbbell Bench Presses 1x6@25,30,32,5, 35,32,5,25kg.
Flat: 1x6@26,5, 32,5, 37,5
Incline:1x6@37.5,37,5f. 1x6@32,5f. 2x6@25kg.
Back Squats: 1x6@90,100,105,110kg
1x6@100,105, 110, 115kg.
Military press:1x 6@45,50,60,50kg.
1x6@40, 45, 50, 50kg.
Close-Grip Bench Presses:40,50,60,70 drop:
1x6@60,60,65, 65, drop:
Standing Calf Raises: 70,75, 75,75
1x6@ ei. vitun kipeä päkijä.
Preacher Curls: 1x6@25,25,25,25kg
1x6@
Triceps:
Abs: 3x10

Sets: 6
Reps: 3
Load: 6RM (rep max)
Rest: 50 seconds between sets
Exercises:
Dips: 1x3@2chain, 2 chain. 2chain. 2chain, 2chain. 2chain. 2@ 2Big chain.
1x3@2chain, 2chain, 1s1b chain. 2big chain. 1s2b chain. 2s2b chain f. 2chain.
Front Squats: 1x3:80,90,90,90,90,90
1x3@90.100, 100, 100, 100, 100kg.
Chin-ups:1x3,3,3,3,3,3. 7 assisted.
1x3,3,3,3,3,3.
Machine assisted: 4@-32, 6@-41, 6@-55kg.
Pull-downs:ei
Leg Curls: 1x3@60,80,80,80,80,80,80, 6@60kg.
1x3@80, 2x6@80, 1x3@80, 1x8@60kg
Abs:1x12,12,12,8,
1x15, 12, 12, 12,
Seated Calf Raises: 1x3@60,80, 90, 90, 90, 80. 2x6@65kg
Ei
Biceps: 6x3@35kg.
6
1x6@40, 1x3@40, 45, 45, 45, 40
Triceps:

Sets: 5
Reps: 5
Load: 8RM
Rest: 60 seconds between sets
Exercises:
Flat Bench Press: 1x5@70,80,90,95,95,95,95kg
6x5@95.
Deadlifts to: squats:1x5@ 90,100,110, 120(slowwww) 110kg.
5x5@110kg
Bent-Over Rows:1x5@70,70, 80,80, 80kg
6x5@80.
Skull Crushers:1x5@40, 40, 40, 40, 40
2x5@45kg, 3x5@40
Donkey Calf Raises: 1x5@na
Ei.
Barbell Curls:1x5@40,40,40,40,40*
Abs. 1x15.

Sets: 4
Reps: 6
Load: 9RM
Rest: 70 seconds between each set
Exercises:
Incline Dumbbell Bench Presses:
Incline:1x6@37.5,37,5f. 1x6@32,5f. 2x6@25kg
Incline1x6@35.35, 32,5, 32,5kg. 30kg

Back Squats: 1x6@90,100,105,110kg
1x6@100,105, 110, 115kg.
4x6@115kg
Military press:1x6@45,50,60,50kg.
1x6@40, 45, 50, 50kg.
1x6@45,50,55, 55kg.
Close-Grip Bench Presses:40,50,60,70 drop:
1x6@60,60,65, 65
1x6@60,65, 65, 60
Standing Calf Raises: 70,75, 75,75
1x6@ ei. vitun kipeä päkijä.
Ei.
Preacher Curls: 1x6@25,25,25,25kg
1x6@27, 27, 27, 27kg
Triceps:
Abs: 12,8,10,12,

Sets: 6
Reps: 3
Load: 6RM (rep max)
Rest: 50 seconds between sets
Exercises:
Dips: 1x3@2chain, 2chain, 1s1b chain. 2big chain. 1s2b chain. 2s2b chain f. 2chain.
1x3@2b chain. 2b chain. 2b1s chain. 2b1s chain. 2b1s chain. 2b chain.
Front Squats:1x3@90.100, 100, 100, 100, 100kg.
6x3@105kg.
Chin-ups:1x3,3,3,3,3,3.
1x3,3,3,3,3,3.
Machine assisted: 2x8@-36kg. 8@46.
Pull-downs:ei
Leg Curls:1x3@80, 2x6@80, 1x3@80, 1x8@60kg
2x6@80
Abs:1x12,12,12,8,
1x15, 12, 12, 12,
1x12,12,12
Seated Calf Raises: 1x3@60,80, 90, 90, 90, 80. 2x6@65kg
Ei
Ei.
Biceps: 6x3@35kg.
6x3@40kg
1x6@40, 1x3@40, 45, 45, 45, 40
Triceps:

Sets: 5
Reps: 5
Load: 8RM
Rest: 60 seconds between sets
Exercises:
Flat Bench Press: 6x5@95.
6x6@70kg.
Deadlifts to: squats:5x5@110kg.
5x5@115kg
Bent-Over Rows:6x5@80.
5x5@85kg
Skull Crushers:2x5@45kg, 3x5@40
5x5@45kg. (Super raskaat oli.)

Donkey Calf Raises: 1x5@na
Barbell Curls:1x5@40,40,40,40,40*
1x5@45 kg. @3x5@40kg. 2x6@35kg.
(heikko tekniikka)
Abs. 1x15.


Sets: 4
Reps: 6
Load: 9RM
Rest: 70 seconds between each set
Exercises:
Incline Dumbbell Bench Presses: 1x6@35.35, 32,5, 32,5kg. 30kg
1x6@25, 30, 30, 30, 1x8@22.5kg
Back Squats:4x6@115kg
4x6@115kg.
Military press:1x6@45,50,55,55kg.
1x6@40,50,55, 55kg.
Close-Grip Bench Presses:1x6@60,65, 65, 60
1x6@40,50,60,60kg.
Standing Calf Raises:
1x6@80, 80, 90, 70kg.
Preacher Curls:1x6@27, 27, 27, 27kg
1x6@27,27, 27,
Triceps: 1 superset.
Abs: 12,8,10,12.
15, 10, 10,

Sets: 6
Reps: 3
Load: 6RM (rep max)
Rest: 50 seconds between sets
Exercises:
Dips: 1x3@2b chain. 2b chain. 2b1s chain. 2b1s chain. 2b1s chain. 2b chain.
1x3@2s chain. 3s chain. 2b chain. 2b chain. 1b2s chai. 8@BW.
Front squats: 6x3@105kg.
1x3@105, 105, 105, 105, 105, 105kg
Chin-ups:1x3,3,3,3,3,3.
Chipul-ups: 1x3,3,3,3,3,3@bw.
Machine assisted: 1x6@-36kg. 8@46.
Pull-downs:ei
Leg Curls:1x3@80, 2x6@80, 1x3@80, 1x8@60kg
2x6@80.
5x6@80kg.
Abs:1x12,12,12,8,
1x15, 12, 12, 12,
1x12,12,12
3x10,
Seated Calf Raises: 1x3@60,80, 90, 90, 90, 80. 2x6@65kg
1x12@60kg.
Ei
Ei.
Biceps:1x6@40, 1x3@40, 45, 45, 45, 40
1x6@37,5kg, 1x6@40kg. 1x6@40kgö
Triceps:

Sets: 5
Reps: 5
Load: 8RM
Rest: 60 seconds between sets
Exercises:
Flat Bench Press: 6x5@95.
1x5@90,95,95, 95, 95kg.
Deadlifts to: squats:5x5@115kg
1x5@ 120, 140, 140, 140, 130kg.
Bent-Over Rows:6x5@80.
5x5@85kg
1x5@80,85, 85, 85,
Skull Crushers:2x5@45kg, 3x5@40
5x5@45kg. (Super raskaat oli.)
1x5@27,5kg 37,5, 37,5, 37,5kg. 37,5kg
Donkey Calf Raises: 1x5@na
Barbell Curls:1x5@40,40,40,40,40.
1x5@45 kg. @3x5@40kg. 2x6@35kg.
1x5@37,5, 37,5, 37,5,
(heikko tekniikka)
Abs. 1x10,10,10,


Sets: 4
Reps: 6
Load: 9RM
Rest: 70 seconds between each set
Exercises:
Incline Dumbbell Bench Presses:1x6@30, 30, 30, 30 (35kg next time.)
Back Squats:4x6@115kg.
1x6@120, 120, 120, 1x4@120( selkäkipu esti)
Military press:1x6@40,50,55, 55kg.
1x6@50,55, 55, 55kg.
Close-Grip Bench Presses:1x6@40,50,60,60kg.
1x6@60, 60, 80, 1x8@60kg
Standing Calf Raises:
1x6@80, 80, 90, 70kg.
1x8@80, 80, 80, 80kg
Preacher Curls:
1x6@27,27, 27, 27kg
1x6@27,27, 27, 27kg.
Triceps: 1 superset.
Abs: 12,8,10,12.
15, 10, 10,
Aika loppui :frowning:

Sets: 6
Reps: 3
Load: 6RM (rep max)
Rest: 50 seconds between sets
Exercises:
Dips: 1x3@2s chain. 3s chain. 2b chain. 2b chain. 1b2s chain.
1x3@2s chain. 3s chain. 1b2s chain. 2b chain. 2b chain. 2b chain. 3s chain.
Front squats: 6x3@105kg.
1x3@110, 110, 110, 110, 110, 110kg (olisi ehkä hyvä vetää uusiksi ensikerralla.)
Chipul-ups: 1x3,3,3,3,3,3@bw.
1x3@3,3,3,3,3,3
8neg.
Machine assisted: 1x6@-36kg. 8@46.
1x6@-36kg 1x8@-46kg.
Pull-downs:ei
Leg Curls:5x6@80kg.
1x12@80, 1x6@80,80kg 1x10@50kg.
Abs: 3x10,
2x12@
Seated Calf Raises: 1x8@70kg. 1x6@70, 70kg.
Biceps:1x5@35kg (last time 40kg)
Triceps:
machine sets. 4x8@40kg.


Sets: 5
Reps: 5
Load: 8RM
Rest: 60 seconds between sets
Exercises:
Flat Bench Press:1x5@100,100,100, 100, 100kg.
Deadlifts to: squats:5x5@115kg
1x5@130,140,140, 140, 130kg. (same, very heavy.)
Bent-Over Rows:5x5@90kg.
Skull Crushers:2x5@37,5, 2x5@42,5kg 1x8@42,5kg.
Tricep superset:
Donkey Calf Raises: 1x5@na
Barbell Curls:1x5@37,5, 37,5, 37,5,
1x5@35,35,30,30,25kg
Abs. 1x10,8,8…


Sets: 4
Reps: 6
Load: 9RM
Rest: 70 seconds between each set
Exercises:
Incline Dumbbell Bench Presses:1x6@35, 35, 35, 35kg.
Back Squats:1x6@120, 120, 120, 1x4@120( selkäkipu esti)
2x12@120kg. Ota 130 ensikerralla.
Military press:1x6@50,55, 55, 55kg.
1x5@40,50,55, 55,
Close-Grip Bench Presses:1x6@60, 60, 80
1x6@50,50, 50, 50kg
Standing Calf Raises:
1x8@80, 80, 80, 80kg
Preacher Curls:1x6@27,27, 27, 27kg.
Triceps: 2 supersets.
Abs: 12,8,10,12.
15, 10, 10,
Aika loppui :frowning:

Sets: 6
Reps: 3
Load: 6RM (rep max)
Rest: 50 seconds between sets
Exercises:
Dips: 1x3@2s chain. 3s chain. 1b2s chain. 2b chain. 2b chain. 2b chain. 3s chain.
1x3@25,30,35, 40, 40, 35
Front squats: 6x3@105kg.
1x3@110,110, 110, 110, 110, 110kg.
Ensikerralla 115kg
Chipul-ups: 1x3@3,3, 3, 3 lopetin kesken.
Machine assisted: ei
Pull-downs: 8,8,8,8
Leg Curls1x12@80, 1x6@80,80kg 1x10@50kg.
1x12@80, 6@90,90, 90
Abs: 1x10, 10, 10, 10
Seated Calf Raises: 1x8@70kg. 1x6@70, 70kg.
Biceps:1x5@35kg (last time 40kg)
15
Triceps: 4x8@30,
machine sets. 1x8@30,


#9

Just a quick copy of my latest workouts Above.

Current stats:
Weight 119kg. I art so heavy…
Lifts: Let’s not go there.
I have 2 kids now. (Basically I have now material evidence of me getting laid at least twice in my life. Or more exactly, that my wife has gotten laid at least twice)
A lot has changed in my life. Most on that fundamental level, that makes personalities. I’m much more me. Lucid, relaxed, calm, focused, positive. My diet has been cleaned up, all things that don’t fit me have gone. That includes smoking, added sugar.

I´m currently doing comprehensive work on finding the right diet. I am a absolute standing evidence that minus calories do not work to reduce weight if the diet: Irritate digestion, cause too much stress, or mess up hormone production too much. Choices of food substance seems to matter more, than the calorie amount. I suspect that the reason might be metabolic damage or simply the food’s bowel optimisation. Eitherway, to get my hormones to optimal level and keeping overall health, a diet must be found that fits me perfectly. ( I am already eating, rather optimally. in modern sense of bodybuilding spots. But it doesn´t seem to fit me at all.) Even with this un-optimal digestion, I have been always been able to build tons of muscle. It would be intresting to see, just how much more slabs of muscle I can toss up with a custom diet.

Aaanyway, my future goals include:

  • Lose 15kg fat weight.
  • Find optimal diet so my stomach works perfectly.
  • Overall health increases.
  • Gain high strength levels.

#10

Exercises:
Flat Bench Press:1x5@100,100,100, 100, 100kg.
3x5@105kg. (next time do all 5 sets)
Deadlifts to: squats:1x10@140kg, 3x5@140kg.
Bent-Over Rows:5x5@90kg.
1x10, 1x6@90kg. 2x5@90kg.
(next time try 2x10, 5@90kg or 5x5@95kg)
Skull Crushers:5x5@47,5kg@ or 52,5kg depends how much that particular bar weighted
Tricep superset: no. Time.
Donkey Calf Raises: 1x10@100kg.
Barbell Curls:5x5@37,5kg. Or 42,5kg depending on the bar weight.
Abs. As Pullovers: 3x10@91kg (my new favorite

All in all, rather low energy workout today but it has been like 3 months when I last went light. I suppose I take 3 days off.

Anyway on the side note: I just finished up with rather decent classic bodybuilding nutrition plan. If you want a diet plan for 2600kcal. Please ask and I’ll post it here including proteins, carbs, fibers and fats. However it’s just a single day’s meals. Free of charge. I also Realized a few days ago that I have never actually written to my mother other than texts so I decided to write her an epic letter to thank her for making me so awesome! I finished the rough draft now it’s time to write it on paper. With my calligrapher skills it will look like it was written by an 8-year old. Anyway, I have a great feeling about upcoming days and weeks.

War on Dem barbells!!!


#11

Welcome back from your long break!


#12

Thank you!


#13

Sets: 4
Reps: 6
Load: 9RM
Rest: 70 seconds between each set
Exercises:
Incline Dumbbell Bench Presses:1x6@35, 35, 35, 35kg.
1x6@27,5kg 27,5, 27,5, 27,5kg.
Back Squats:4x6@130kg. 3x6@130kg
Military press:1x6@50,55, 55, 55kg.
1x5@40,50,55,55.
1x6@45, 55,55,60kg.
Close-Grip Bench Presses:1x6@60, 60, 80
1x6@50,50, 50, 50kg.
1x6@70,70,70, 70kg
Machine superset:
Standing Calf Raises:
1x8@80, 80, 80, 80kg
Ei.
Preacher Curls:1x6@27,27, 27, 27kg.
Db:16,16,14,14kg.
Triceps: 2 supersets.
Abs: 3x10

Sets: 6
Reps: 3
Load: 6RM (rep max)
Rest: 50 seconds between sets
Exercises:
Dips:1x3@25,30, 35, 40, 40, 40,
Front squats: 6x3@115kg.
Chipul-ups: 1x3@3,3, 3, 3.
Machine assisted: ei
Pull-downs: 8,8,8,8
8@80, 90, 1x6@80, 70. 1x12@50kg ultra slow.
Slow: 35kg 1x12
Leg Curls1x12@80, 1x6@80,80kg 1x10@50kg.
1x12@80, 6@90,90, 90 ei aikaa.
Abs: done.
Seated Calf Raises: 1x8@70kg. 1x6@70, 70kg.
3x10@75kg.
Biceps:1x5@35kg (last time 40kg)
4 sets machine
Triceps: 4x8@30,
4 sets machine
machine sets. 1x8@30,


Sets: 5
Reps: 5
Load: 8RM
Rest: 60 seconds between sets
Exercises:
Flat Bench Press:5x5@105kg. (do again!)
Deadlifts to: squats:5x5@145kg. (tough as fuck)
Bent-Over Rows: 5x5@95
Donkey Calf Raises: 1x10@100kg.
Tricep superset: 2x
Barbell Curls:5x5@37,5kg. Ei.
Machine Curls:3x10
Abs: no time.


Sets: 4
Reps: 6
Load: 9RM
Rest: 70 seconds between each set
Exercises:
Incline Dumbbell Bench Presses: 4x6@27,5kg. Ei.
Incline Bb bench press:6@70,80, 80, 80, 70kg.
Back Squats:4x6@135kg.
Military press: 1x6@45, 55,55,60kg.
1x6@50, 55, 60, 3,3@60kg.
Close-Grip Bench Presses:1x6@70,70,70, 70kg
1x6@60, 60, 60, 60kg.
Standing Calf Raises:
4x8@80kg.
Preacher 4x6@27,5kg
Triceps: 2 supersets. Joo
Abs: 4x15
Leg Curls 2x10@82kg

First gratitude letter was well received. I believe, that I’ve made the world a little better place.

I will edit some days on the LFGB (my current program.) It actually could be a bit better balanced. I will also substitute some exercises in it with more suited ones.

What comes to food allergies: I’m still looking.

Currently not eating:
Any grains.
Any milk produce.
No beef. (without beef it seems that the stuff that comes out becomes more solid.)

What had no effect:
Tomatoes.

This is a bit tormenting without cheese and beef…

Other than that I’m maintaining muscle well and losing fat fast. By the next week I should be wiser.


#14

Sets: 6
Reps: 3
Load: 6RM (rep max)
Rest: 50 seconds between sets
Exercises:
Dips:1x3@25, 30,35,40, 40, 40, 40kg
Front squats: 6x3@115kg.
1x3@110, 120, 120, 120, 120, 120kg
Chipul-ups:. No
Machine assisted: no.
Pull-downs: 8@90,85, 80kg 6x70
Slow: 40 1x12. 10@40, 8@40
Cable rows: 3x8@65kg.
Leg Curls:4x10@75kg.
Seated Calf Raises: 3x10@82.
Abs: Jotain…
1x10@60, 70, 70, 40
Biceps: 3x8@27,5kg.
Machine set: 2x15@25kg.
Triceps: 3x8@32,5kg.
machine sets. 1x8@30,
Machine peck deck: 3x12@40kg.

Sets: 5
Reps: 5
Load: 8RM
Rest: 60 seconds between sets
Exercises:
Flat Bench Press:4x5@105kg. (again last time then 110kg)
Deadlifts to: squats:2x5@145kg, 1x8@145kg.
Bent-Over Rows: 4x5@95kg. (again)
Skull Crushers:5x5@47,5kg@
4x5@47,5kg.
Donkey Calf Raises:. No
Barbell Curls: No
Machine Curls:3x10.


#15

Sets: 4
Reps: 6
Load: 9RM
Rest: 70 seconds between each set
Exercises:
Incline Dumbbell Bench Presses: Ei.
Incline Bb bench press:6@70,80, 80, 80, 70kg.
2x6@80kg. 2x6@70kg
Back Squats:4x6@135kg.
3x6@140kg.(do next week again)
Military press: 1x6@45, 55,55,60kg.
1x6@60, 50, 55, 50kg
Close-Grip Bench Presses:1x6@60, 60, 60, 60kg.
1x6@60, 50,60, 60kg
Standing Calf Raises:
1x8@80, 80, 80, 80kg
Joo
Preacher Curls:1x6@27,27, 27, 27kg.
4x6@27,5kg
Cable curls: 2x10
Triceps: 2 supersets. Yes.
Abs: 4x15
Leg Curls 2x10@82kg


Sets: 6
Reps: 3
Load: 6RM (rep max)
Rest: 50 seconds between sets
Exercises:
Dips:1x3@30,40,40, 40, 40, 40kg.
Front squats:6x3@125kg.
Chipul-ups: No.
Machine assisted: yes. 1x6@-15, 6@-20kg, 6@-25kg
Pull-downs: 8@61kg
Slow: 8@41kg. 35kg
Cable rows: 3x8@65kg.
Chin-ups pää was
Leg Curls:2x15@71kg.
Ei.
Seated Calf Raises: 1x max.
Abs:1x10@60, 75, 75, 75kg
Biceps: 1 superset.
Machine set: 2x15@25kg. No
Triceps: supersets.