…yeah back from the sofa.
Best lifts (over the last 4 years. been away for allmost a year)
Bench: 110kg *2
Squat: 140kg *2
Deadlift: 160kg *3
OHP: 77.5kg *1
Push Press: 90kg *1
3 meals a day
lunch@work : 6 eggs -scrambled + fish oil.
dinner@home : meat (of some kind) + rice or potatoes or pasta (very rarely) + veggies
workout days : mon, wed, fri. around 20:00-21:00 approx.
late night (from 20:00-23:00 depending on different factors of life) : shake + leftovers from dinner.
full body workouts.
push, pull, hinge and squat every session.
Training background: muddy and infused with training ADD.
Stronger and leaner (hairy goal, but i will take any PR i can get)
Improve my 3km run - currently best 14min 30sec.
Workout april 13th
startup : defranco’s agile 8
A1: Front Squat 6/5/4/3
50kg6 60kg5 70kg4 80kg3
A3: Neutral grip pullups
DB complex holding 20kg db’s and don’t let go of’em. 1rep on all, rest 30 sec. 2rep, 3rep…
B1 incline bench 30degrees
B2 chest suported row on same bench
B3 DB SL DL
B4 Lunges - finish one leg at the time
*forearms trembling so hard, put and end to it.
C1: Seated cable row - BW on machine max reps
90kg12, 90kg11, 90kg8
C2: DB Clean and press
302, 352, 37.51
I was happy about the setup today and the complex left me dripping wet. figured i’d go all out on those rows to finish it up and the c’n’p felt way to heavy.
front squats felt hard and strange, basically since i haven’t done them in years.