duratec
November 19, 2021, 9:38pm
1
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
duratec
November 24, 2021, 6:24pm
3
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 tĂme 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
1 Like
Today 5hours of moving furniture.
1 Like
duratec
December 11, 2021, 12:29pm
7
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
duratec
December 17, 2021, 3:56pm
8
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.
duratec
December 21, 2021, 5:50am
9
Yesterday
Boxing 6minutes netto
Cooper test 2100m
duratec
December 22, 2021, 12:25pm
10
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
2 Likes
duratec
December 28, 2021, 12:23pm
11
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
duratec
December 29, 2021, 12:47pm
12
Power cardio - 3 hours of carrying boxes and bags
duratec
December 31, 2021, 3:47pm
13
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.
duratec
January 14, 2022, 12:54pm
16
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
duratec
January 21, 2022, 12:15pm
17
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
duratec
January 26, 2022, 12:45pm
18
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
duratec
February 9, 2022, 12:52pm
19
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