One arm barbell row
Bar + 15 kg - 12
Bar + 20 kg - 12
Bar + 25 kg - 10
Bar + 22,5 kg - 12
Bar + 17,5 kg - 15
One arm neutral grip incline db press
12 kg - 10
17 kg - 10
19 kg - 10
22 kg - 7 + 3 rest pause
One arm barbell shrug
Bar + 25 kg - 12
Bar + 30 kg - 2 * 12
Bar + 20 kg - 15
Weighted push up
BW + 10 kg - 10
BW + 15 kg - 7
BW + 5 kg - 10
How i feel
These were my staples in 2016 when i got into the best shape of my life. It felt good to do them again many years later. I might incorporate them into my current routine as well.
Barbell front squat
Bar + 10 kg - 8
Bar + 20 kg - 8
Bar + 30 kg - 5
Bar + 35 kg - 5
Bar + 39 kg - 4
Bar + 41 kg - 3
One arm standing db lateral raise
4 kg - 15
6 kg - 15
8 kg - 2 * 12
Seated db front raise
2 * 6 kg - 12
2 * 8 kg - 12
2 * 8 kg - 12
Seated barbell overhead press
Bar + 30 kg - 3 * 10
How i feel
Last set of front squat was a 1 kg PR. I want to do 5 reps with bar + 45 kg before 2020 is over. The biggest obstacle is cleaning the weight from the floor.
I did a shoulder workout from my training log in 2015. Finishing with military presses after doing double pre exhaustion literally fried my delts. Repeating my old workouts brought some excitement to my training sessions.
One arm dumbbell row
10 kg - 10
17 kg - 10
24 kg - 10
26 kg - 10 + dropset 19 kg 10
Incline barbell bench press
Bar + 20 kg - 12
Bar + 30 kg - 10
Bar + 40 kg - 8
Bar + 45 kg - 6 + dropset Bar + 35 kg 8
One arm barbell shrug
Bar + 25 kg - 12
Bar + 30 kg - 12 + dropset Bar + 20 kg 12
Weighted push up
BW + 7,5 kg - 12
BW + 7,5 kg - 10 + dropset BW 10
How i feel
Today’s theme was dropsets which is my second favorite intensity technique after rest pause. Doing a dropset on one arm rows was taxing but i literally went bananas on incline bench. I barely could lift my arms afterwards.
Even though total volume was lower, i was really exhausted at the end. It was a very satisfying workout.
I hit an unexpected rep PR on incline bench. Doing 5 reps with bar + 50 kg until 2020 is over started to seem really reasonable.
30 grams of roasted chickpeas and a piece of fruit became a staple post workout snack for me. Since my workout ends at 23:30 pm, i need something easy on the stomach.
Heels elevated narrow stance front squat
Bar + 15 kg - 10
Bar + 20 kg - 10
Bar + 25 kg - 2 * 10
Lying one arm side lateral raise
3 kg - 10
4 kg - 10
5 kg - 2 * 10
Seated one arm db press
12 kg - 10
15 kg - 2 * 10
Dumbbell sumo squat (wide stance, toes out)
22 kg - 12
27 kg - 2 * 12
Seated db front raise
2 * 4 kg - 12
2 * 6 kg - 2 * 12
Band pull apart
3 * 12
How i feel
Because of my neck / upper back strain, i was forced to train much lighter than usual so i chose the harder versions of my typical exercises. I also kept the rest periods very short and didnt go below 10 reps. It was a “cute” low intensity but good workout.
Hi. I was too focused on my youtube channel that i forgot to update my log. Training is going good. I have been playing with Doggcrapp for the last 1,5 months. It is a nice change of pace.
This is the split I’ve settled on after many, many years of trial and error. I alternate sets of chest and back exercises, and for legs I alternate sets of thigh and calf exercises. That’s pure bro science, but I find it works really well for me.