Queen Cobra's Training Log

:rofl: :rofl: :rofl:
O, my god, they were average, may be fine, but I dove into this new technique to make them to be perfect in the first place -with proper muscle engagement , stable core, glutes activation, open hips, no buttwink and no stripper squats- that’s my all time awful habbit…and bla bla bla…
and I made them - for 40 kg at least, hahah.
I 've started from the beggining but the proper way and in fact my glutes are so pleased by that attention :slight_smile: :smiling_face_with_three_hearts:

1 Like

27.09.2020
Fitness workout
triple set

1. back squats 4x8x42,5kg
almost no pauses, but controlled
2. one arm row on seated row machine 4x10x30kg each
3. lateral to front dumbbell raises 4x8x(2x5kg)
4. heel elevated narrow stance goblet squat 4x10x20kg
5. leg curls 4x10x7kg
6. triceps push down V- handle 4x10x30kg
7. dumbbell biceps curl 4x12x(2x6kg)
8. leg drop 4 sets
9. isometric crunches 4 sets

1 Like

this looks fun

I don’t understand what do you mena, really :). This is an avarage light workout , effortless I can say.

29.09.2020
Fitness workout
Triple sets

1. pull ups reverse grip 4x5
2. landmine squats 4x8 +20kg
3. landmine press 4x8 +15kg
4. incline dumbbell bench press 4x8x(2x17,5kg)
5. one arm row on seated row machine 4x10x30kg each
6. double goblet squats with plate 4x8x20kg
7. triceps push down V-handle 4x10x35kg
8. biceps curls 4x10x15kg straight bar
9. lateral dumbbell raises 4x8x(2x5kg)
10. hamstring plank 4 sets
11. crunches isometric 4 sets

2 Likes

**01.10.2020 **
Fitness workout
triple sets

1. leg press machine 45 degree 4x8x80kg
2. incline dumbbell bench press 4x8x(2x17,5 kg)
3. lat pull down reverse grip 4x10x45kg
4. leg press machine 45 degree 4x8x80kg
5. dumbbell RDL 4x10x(2x20kg)
6. one arm shoulder press 4x10x8kg each
7. isometric crunches 4 sets
8. front raises with plate 4x10x5kg

Probably fine, just some shoulder shrugging.

1 Like

That was yesterday in my gym. My eyes hurt…
There was even more horrifying set but I couldn’t record it.

2 Likes

02.10.2020
Fitness workout
triple sets

1. back squats 4x8x37,5kg
2. one arm shoulder press 4x8x10kg each
3. lat pull down with rope on crossover machine 4x10x65kg
4, heel elevated goblet squats narrow stance 4x10x20kg
5. seated calf raises double 4x10x20kg
6. seated chest press neutral grip 4x10x37,5kg
7. dumbbell biceps curls 4x8x(2x8kg)
8. lateral dumbbell raises 4x10x(2x5kg)

May be these workouts look too light and funny, but I feel the weights absolutely fine with the strict technique and I have regular muscle soreness, especially in my hamstrings and inner tights.

1 Like

03.10.2020
Rest day.

So nice to hear the doctor.
It took me many years to realize how fake the fitness industry is. The people in it, the women in general, are not at all with what we see in the photos and the competitions. Offseason they are quite ordinary, watery, with cellulite. Just normal.
Our brains are warped.

1 Like

04/10/2020
Fitness workout
Triple sets

1. Pull ups reverse grip 4x5
2. landmine press 4x8 +15kg
3. hyperextensions 4x12
4. leg press machine 45 gedree 4x10x80kg
5. one arm dumbbeerow on seated row machine 4x10x30kg
6. bench press 4x8x37,5kg
7. goblet squat elevated heels narrow stance 4x8x25kg
8. seated calf raises double 4x10-12x20kg
9. triceps push down V handle 8x35kf 10x30kg 12x25kg 15x20kg

That’s a video tutorial of how NOT to deadlift! :open_mouth:

Yes! Da! Ja! Sí! We in modernised societies have such warped ideas about beauty, and the media is very much to blame. We are too though, when we give our time, attention, and money to the TV/film industry and to beauty and fitness websites and publications.

In the States, we have a saying - “if it isn’t broken, don’t fix it.” Your workouts are accomplishing what you want, so don’t change them!

1 Like

I mean…the guy sorta almost got it up?

05.10.2020
Fitness workout
triple sets

1. landmine squats 4x8 +20kg
2. lat pull down reverse grip 4x8x45kg
3. one arm shoulder press 4x8x10kg
4. dumbbell RDL 4x10x(2x20kg)
5. leg extensions 4x8x10kg
6. lateral to overhead dumbbell raises 4x12x(2x3kg)

https://www.instagram.com/p/CF-NvIwDeA4/

1 Like

06.10.2020
Rest day.

07.10.2020
Fitness workout
Triple sets

1. leg press machne 4x10x80kg
2. incline dumbbell bench press 4x10x(2x15kg)
3. lat pull down reverse grip 4x10x40kg
4. landmine squats 4x8 +20kg
5. landmine RDL 4x10 + 25kg
6. lateral dumbbell raises 4x8x(2x5kg)
7. barbell biceps curls 4x10x17.5kg
8. leg extensions 4x8x10kg

2 Likes

08.10.2020
Fitness workout
triple sets

1. back squats 4x8x37.5kg
2. one arm shoulder press 4x8x10kg each
3. one arm row on seated row machine 4x10x30kg
4. cable squats on crossover machine 4x10x60kg
5. seated chest press neutral grip 12-10-8-8x37,5kg
6. low row 4x8x35kg

I 've been sleepy in the gym the whole week, it’s this time of the year.
https://www.instagram.com/p/CGFsASYjhHV/

1 Like

09.10.2020
Rest day,

FB_IMG_15170805159575458

10.10.2020
Fitness workout
Triple sets

1. lat pull down with rope on crossover machine 4x10x65kg
2, bench press shoulder wide 4x8x37,5kg
3. leg press machine 4x10x80kg
4. trap bar deadlift low handles 3x8x62kg
bloody hell, exhausting with proper form! Some boys took the bar without asking and started to load it and I decided not to argue, 3 sets were enough for me
5. bench press shoulder wide 4x8x37,5kg
6. lateral to overhead raises 4x10x(2x3kg)
7. landmine squats 4x10 +15kg (real weight, measured by scale is 17 kg - the plates and part of the bar)
8. lying dumbbell triceps extensions aka french press 4x8x(2x5kg)

1 Like

True that. I did a low-weight deficit deadlift and goblet squat workout, making sure to flex the proper muscles and maintain correct technique. I was dripping sweat and sucking wind after two sets.

1 Like

11.10.2020
Fitness workout
triple sets
1. heel elevated narrow stance goblet squats 4x10x20kg
2. lat pull down reverse grip 4x10x40kg
3. one arm shoulder press 4x10x8kg each
4. leg extensions 4x8x15kg
5. leg curls 4x8x10kg
6. seated calf raises double 4x12x20kg
7. triceps push down with rope 4x10x20kg
8. barbell biceps curls 4x8x18kg

My legs hurted much so the workout was fine and light.

1 Like

12.10.2020
Rest day.

www.instagram.com/p/CGS2xCcj6T9/

13.10.2020
Fitness workout
triple sets

1. back squats 4x7x42.5kg
2. one arm shoulder press 4x8x10kg each
3. low row 4x8x35kg
4. dumbbell RDL 4x10x(2x20kg)
5. heel elevated narrow stance goblet squat 4x10x20kg
6. one arm row on seated row machine 4x10x30kg each
7. leg drop 4 sets
8. one arm shoulder press with kettlebel 4x8x6kg each

2 Likes

14.10.2020
Fitness workout
triple sets

1. landmine press 4x8 + 15kg
2. landmine squats 4x8 +20kg
3. one arm kettlebell row 4x12x16kg each
4. seated chest press neutral grip 4x10x37,5kg
5. lat pull down reverse grip 4x8x45kg
6. leg press machine 4x8x80kg
7. isometric crunches 4 sets
8. hyperextensions 4x10

My hamstrings were so sore yesterday.

https://www.instagram.com/p/CGId_02jcnH/

3 Likes