Training for Fun

Im 26, 188cm and approx 118kg. Fat. I was doing natty powerlifting for fun few years and 2 years ago i set my own family and reduce training. Now i am trying to get back in shape and build some strength.

Yesterday

One Arm Standing OHP

5x26kg
15x15kg
20x7kg

Front Hold Lunges

5x55kg
6x35kg
8x10kg

Pinch Lift

2xcount to 20x(10kg+10kg panatta)
2xcount to 50x(10kg panatta)

Treadmill Run

1km/07:15min

3 Likes

Strong Thumb = Good Fun!

Suitcase Lift

6x80kg (after last rep with left hand walking with it across gym, same after right)
10x50kg (same walking, just doubled distance)

Lat Pulldown

12x15kg
10x25kg
10x30kg
7x35kg
Focus on technique, wide over grip

Cheat Curl Barbell

10x35kg
6x45kg

Calf Raise

2x15xBW+15kg

Crunches

2x8

Neck
3x10 (yes no maybe)

3 minutes cardio - heavy bag boxing, just left right All the time

Feel weak but whatever, pushing it…

1 Like

Yesterday i had something like “power cardio”, 8hours working as a stuff mover. Normally i work in a bank in the office and this i have as an occasionaly part tíme job. We were moving like ~300-400kg big bakery machine down the stairs and a lot of lighter things - bags etc.

That was really taxing on my grip,legs and back, so today i will work in the gym things like presses and so on.

2 Likes

Paused Bench Press with Cambered bar

5x80kg
12x55kg
15x35kg

Front Squat ATG Paused

5x80kg
7x60kg
10x40kg
tired from yesterday. I always did this with straps, today without, so I had to slightly reduce weight because of wrist flexibility

Hanging on towel - grip exercise

2 sets of 10 seconds with 20 seconds pause

Enough because i was already tired before training :smiley:

1 Like

Today 5hours of moving furniture.

1 Like

Deadlift to Zercher

6x110kg
7x70kg
7x50kg
Everytime after last rep i did walk 2x across the gym

Zercher ISO hold

2x10sec with 140kg

Incline rows with dumbbells

7x36kg
10x23.5kg
20x11kg

Calf Raise

2x15xBW+30kg

French Press

2x8x35kg

4minutes cardio - kicking/boxing heavy bag

1 Like

Highbar Back Squat Paused ATG

6x105kg
10x75kg
12x50kg

Dips machine paralel grip

8x160kg
11x130kg
15x90kg

Turkish Get Up

Up to 25kg each side

Quick training before work.

Yesterday

Boxing 6minutes netto
Cooper test 2100m

One Leg Deadlift

6x35kg
10x15kg

Cheated Pendlay Row

6x105kg
10x75kg
15x45kg

Holding Bar Overgrip (grip strength)

15sec.x140kg
10sec.x140kg
25sec.x100kg
35sec.x60kg

Calf Raise

2x15xBW+45kg

Dumbbell Preacher Curl

2x8x13.5kg

Crunches

2x5/5/5

Training after 4 and half hour od sleeping, but ok :smiley:

2 Likes

Step Up

7x40kg (50cm)
10xBW (70cm)
15xBW (50cm)

Strict OHP

6x65kg
11x45kg
14x30kg

DB’s tricep extension parallel grip

2x10x11kg

Neck

2x10

Holding bar in Frankenstein squat position

Up to 10sec@150kg

Cooper test

2100m

Power cardio - 3 hours of carrying boxes and bags

15 minutes brutto boxing/kicking heavy bag

8 hours of moving furniture, bags and boxes on stairs. I am really tired.

Last 3 days I was ill. I hope I will be able to exercise Mon/Tue.

Sumo Deadlift

5x150kg
10x100kg
15x60kg

Cable Row - wide over grip

8x35kg
11x25kg
15x15kg

Reverse Grip Bicep Curl EZ

12x20kg
10x20kg

Machine Calf Raise

2x15xBW+60kg

Plank

8x10+10sec

Kicking and boxing heavy bag 7 minutes netto

Muscle Clean and Front Squat with dumbbells

5x31kg
8x19kg
11x13.5kg

Paused Bench Press with dumbbells

8x36kg
12x27kg
15x15kg

Overhead Tricep Extension with dumbbell (both arms)

2x10x16kg

Hanging on towel

2 sets of 10 seconds

Koklaev Sit Ups with dumbbells

2x10x11kg

Neck

Cooper test 2050m

Conventional Deadlift

3x190kg
8x125kg
11x90kg

Chin Ups
8x1

Cheat Curl EZ bar

2x15x40kg

Walking while carrying tyres

Few lengths with 40kg+20kg tyre together

Run 800m @ 5:05min

1 Like

Lowbar Atg Paused Squat

5x130kg
11x90kg
13x55kg

30degree Decline Paused Bench Press

5x95kg
12x70kg
16x50kg

Frankenstein Front Squat hold

Up to 15 sec @ 160kg

Cable Tricep Extension

2x20x10kg

Turkish Get Up

UP to 26kg

Neck yes no maybe @ 20 reps

Yesterday

Suitcase Lift

3x95kg (after last rep with left hand walking with it across gym, same after right)
10x55kg (same walking)

Incline row with dumbbells

7x36kg
11x23.5kg
16x13.5kg

Standing Cable Bicep Curl

5x65kg
5x70kg

Machine Calf Raise

2x12xBW+90kg

Hanging on towel to failure

Plank

7x10+10

4minutes netto kicking/boxing heavy bag