Upper body extra workout
Medium grip pulldowns
20 kg x 15
30 kg x 15
Pullups
Bw x 2
5 kg x 6,4,1 Pretty happy with the 6 reps
Bw x 5,3,2,3,3,3,1
Bench press
20 kg x 10
35 kg x 40,30,30
Barbell curls ss with overhead ez bar extensions
20 kg x 10 ss 20 kg x 15
30 kg x 6 ss 20 kg x 15
40 kg x 9 ss 20 kg x 15
Ez barbell curls ss with overhead ez bar extensions
20 kg x 10 x 2 ss 20 kg x 15 x 2
Later I took an 1 hour or so walk
Later
Mini workout
100 rep band pushdowns
100 rep band rear delt rows
100 rep band leg curls
50 rep band neck curls
Lower body extra workout
Pulldowns to neck
20 kg x 15 x 2
Chinups
Bw x 2
10 kg x 2 x 9
Bw x 5
Low bar squats
20 kg x 10
40 kg x 30,20,10
Decline abs(4)
Bw x 15 x 3
DYNAMIC EFFORT UPPER (Cycle 4 Acc Week 4)
Toes to bar
Bw x 9,9,5
Behind the head pulldowns with legs unsupported
30 kg x 40
40 kg x 20
Side laterals
5 kg x 40
Speed bench with the fatter bar
20 kg x 40
20 kg + 2 bands x 20
40 kg + 2 bands x 20
65 kg + 2 bands x 5 x 9 with 3 differend grips
80 kg x 2 paused
100 kg x 2 x 2 paused
Stiff incline dumbbell press(6)
8 kg x 20
14 kg x 10
20 kg x 4
25 kg x 13
14 kg x 20 x 2
Ez barbell skulls
10 kg x 10
20 kg x 10
40 kg x 10
20 kg x 25 x 2
Kroc row
10 kg x 10
20 kg x 10
35 kg x 25
Hammer curls
8 kg x 6
18 kg x 10
12 kg x 10 x 2
Later I did a 45 minute walk
Idiot me.I just realized that in 2 weeks it’s the holy week and gym will be closed for half of it or more.I’ll also be back at my home town for 1-2 weeks.So instead of doing a 5 week accumulation I’ll cut it short at 4
DYNAMIC EFFORT LOWER (Cycle 4 Acc Week 4)
Hanging leg raises
Bw x 25 Whyyyyyyy grip whyyyyyyyyyy I wanted to break my 25 rep pr.Couldn’t you hold for 1 more rep.Whyyyyyyyyy
Leg unsupported parallel grip pulldown
25 kg x 40
40 kg x 20
Leg curls
20 kg x 40
50 kg x 10
Speed squats
20 kg x 20
20 kg + 1 band per side x 10
40 kg + 1 band per side x 8
60 kg + 1 band per side x 3
70 kg + 1 band per side x 3 x 12 I love them.6 sets were done with high and 6 with low bar
Then I took the bands off and started using a low bar possition
80 kg x 2
100 kg x 2 x 2
120 kg x 1 x 2
Low bar good morning going half the way up
60 kg x 20 x 3
Machine row
50 kg x 1,2,3,… …,9,10,9… …3,2,1 with minimal rest
90 degrees leg press calf raises
some reps with 30-40 kg until I realised it was way too easy
110 kg x 60,28,12 rest pause style
Mini workout
100 rep band pushdowns
100 rep band pull aparts
100 rep band leg curls
50 rep band neck curls
MAX EFFORT UPPER (Cycle 4 Int Week 1)
Not hanging leg raises
Bw x 30 x 2
Wide grip pulldowns
30 kg x 10
35 kg x 10
40 kg x 10
45 kg x 10
50 kg x 10
Side laterals
6 kg x 20
10 kg x 10
Bench press
20 kg x 30 ss with band pull aparts
20 kg + 2 doubled bands per side x 10 This was way 2 much
20 kg + 1 doubled band per side x 10 ss with band pull aparts
40 kg + 1 doubled band per side x 10 ss with band pull aparts
50 kg + 1 doubled band per side x 3 ss with band pull aparts
60 kg + 1 doubled band per side x 2
80 kg + 1 doubled band per side x 1
90 kg + 1 doubled band per side x 1
100 kg + 1 doubled band per side x 1
105 kg + 1 doubled band per side x 0 x 2 On the first one I came too low on the bench and on the second one I was just too weak.5 kg with the bands really make a difference
90 kg + 1 doubled band per side x 1 x 5
1.6 inch board press
60 kg x 6 After taking the bands off I feel like I don’t hold any weight at all
80 kg x 6
100 kg x 6 Easy af
Dumbbell skullcrushers
8 kg x 10
12 kg x 20,10,10
Barbell row
20 kg x 20
40 kg x 10
60 kg x 8
85 kg x 6 Way too heavy for me
60 kg x 15,15,8
Reverse grip ez bar curls
10 kg x ?
20 kg x 30,20,25
Later I took an 1+ hour walk(it was 65-70 minutes.I can’t really tell how much cause I stopped to pet a dog twice)
Today it was awful so I don’t feel like logging much
Do you have a photo of this dog ? Hahaha
What do you mean when you write not hanging leg raises ?
Keep logging I follow it 
Not yet but I’ll take one.Here’s a pic of my dog for the time being
Lmao I mean these ones
Thanks for following bro
A post to organize my thoughts a bit and look before I go lift
Even though strength on squat and bench is my priority I also wanna be big and jacked.So here are a few thoughts on my training for the future
1.I’ve lost a quarter to half an inch from my arms but that’s nothing given the 20 pounds I’ve lost.Due to my focus on bench I’ll always hit triceps hard.On biceps on the other part I’ve been lazy sometimes.So here are some goals to keep me motivated
Barbell curl 32.5 kg x 30 40 kg x 20 50 kg x 10 60 kg x 1
Hammer curl 16 kg x 30 20 kg x 15 25 kg x 8
Reverse grip ez barbell curl 30 kg x 25 40 kg x 12
I’ll also make sure I did 50 total reps at least as soon as I’m done on bis,either with a second movement or with the same one
Plus they’ll help me pass the 14 inches on forearms(now they’re at 13.3-13.4)
2.Upper chest is a must for a great physique.So after my upper body workouts I’ll do some incline flies either with cables or with dumbbells.After all they’ll probably offer me some chest rehabilitation too
Here I’ll focus on controlled tempo and stretch and squeeze and not pay any attention to weight(of course I’ll pick something demanding)
3.I’ll start doing heavy shrugs more often.And I mean almost never going bellow 100 kg.I really think that just holding something heavy stimulates the traps.So getting my shrugs up to 140 kg x 15 sloopy reps,120 kg x 30 and 100 kg x 50 is a goal
4.I think my calves have grew a bit,but still I have a lot of way to go.Now they’re just above 16 seated and flexing.So I’ll keep focusing on heavy smith machine calf raises and then drop back and do many reps.I’ll try putting in 1 heavy set and then doing more sets until I reach 100 reps
That’s all for now
Lower body extra workout
Pulldowns to neck
25 or 30 kg x 15 x 2
Pullups
Bw x 2
+10 kg x 4
Bw x 5,4,4,3,3,3,3,3,2
Low bar squat
20 kg x 10
40 kg x 6
60 kg x 6
80 kg x 5 x 3
1 leg leg press
0 kg x 15
10 kg per side x 15 x 2
Smith machine calf raises
20 kg x 20
60 kg x 20
100 kg x ?
140 kg x 20
160 kg x 13
DYNAMIC EFFORT UPPER (Cycle 4 Int Week 1)
Not hanging leg raises slow
Bw x 3 x 15
Behind the neck pulldown legs unsupported
30 kg x 30
40 kg x 20
Side laterals
6 kg x 20 x 2
Speed bench
20 kg x 20
20 kg + 1 doubled band per side x 10 I accidently grabbed some shorder bands and damn they were strong
40 kg + 1 doubled band per side x 3
50 kg + 1 doubled band per side x 3 x 9
I don’t know why I forgot band pull aparts again
Then I removed the bands and started pausing
80 kg x 1
100 kg x 1 Damn that was fast
110 kg x 1
Ohp
20 kg x 10
40 kg x 5
50 kg x 2
60 kg x 3
40 kg x 8,8,7
Dumbbell skullcrushers
6 kg x 10
10 kg x 20,14,13,13,10
Kroc rows
10 kg x 10
20 kg x 10
30 kg x 6
40 kg x 10 I was dead
Low incline flies slow ss with twisting dumbbell curls
8 kg x 15 ss with 10 kg x 10 x 2
8 kg x 15 ss with 8 kg x 10
Later I did 1+ hour of walking
10 kg difference give or take.Very pleased with the progress over the last 7 weeks.Although I wish I had better lighting
Is left 10 kg heavier ? You look there smaller 
you got a nice dog !!
The left is the after.Either my room got smaller too or pics aren’t the exact same size 
Thanks for the dog.I wanted to take a pic of the other dog I see when I go for a walk but it was too dark.Well,next time
Just saw your log.160 kg bench 
Hoping to see you move some big numbers
DYNAMIC EFFORT LOWER
Not hanging leg raises
Bw x 20 x 2
Wide grip pulldowns
25 kg x 30 x 2
Single leg curls
5 kg x 20 x 2
Low bar squats
20 kg x 15
40 kg x 10
60 kg x 5
80 kg x 2 x 10
110 kg x 2 x 2 Since I implemented Alpha’s tips from his video squatting feels great
Smith machine hack squats with elevated hills
20 kg x 15
40 kg x 15
60 kg x 15
80 kg x 5
Although I hate squatting at the smith machine these felt so good
Dumbbell shrugs
something
Reverse hyper
Bw x ?
1 band x 15 x 3
They felt amazing.Although I need to find a way to put some straight weight on too
1 Like
The pull up video from some days ago
Also here’s a cool ass pic
MAX EFFORT UPPER (Cycle 4 Int Week 2)
Long story short
I wanted to work up to a max single on tng flat bench.I did 110 kg,accidentally paused it and it still flew up.Then I went for 120 kg,touched low,got lazy on the press,missed it,wanted to kill someone,did my accessory work anyway,left
Later I took an 40 minutes walk
And now I’m gonna stop being lazy and do a mini workout of 100 rep band pushdowns,50 rep band leg curls and 50 rep neck curls
MAX EFFORT LOWER (Cycle 4 Int Week 2)
2 rounds of
Decline sit ups x Bw x 20
Hypers parallel to the floor x Bw x 20
Leg curls x 20 kg x 20
Low bar squat
20 kg x 15
50 kg x 6
60 kg x 3
80 kg x 3
100 kg x 1
110 kg x 1
120 kg x 1
130 kg x 1
140 kg x 1
145 kg x 0 Hips shot back and although I could probably push trough I didn’t see the point
Belt squat
15 kg x 25 x 3
This thing is AMAZING.I’m gonna live by it
After a million attempts to set up a reverse hyper I gave up
Hypers parallel to the floor
Bw x 25 x 2
Dumbbell shrugs paused at the top
12 kg x 60
Leg extensions
50 kg x 25 x 3
Later I walked half an hour to get some jobs done
Later I walked half an hour more
Even later
Mini workout
50 rep band behind the neck extensions
50 rep band leg curls
50 rep band upper band row
Tell me more about your belt squat please ?
