Sessions are structured according to my current goals, available time and equipment.
FR - Freeletics
Q&D - Quick & Dead
S&S - Simple & Sinister
EL - Eric Leija
RBS/RBR - Rest time between sets/rounds
(default 1:30)
BW - Bodyweight
WT - Weighted
KB - Kettlebell
ED - Each Direction
ES - Each Side
* - Killer
(C) - Customized
December
Tuesday 29/12/2020
Gara Push
SB Garage: 47min
BW Pushups x100
BW Dips x50
KB One Arm Push Press 3x10 ES | 16kg
Diamond Pushups x30
Tired. It's been a while since the last time I trained in the late afternoon.
Monday 27/12/2020
Legs
Gym: 55min
Barbell Back Squats
10x10 | 52.5kg
Lunges
3x20 | 32kg
Leg Extension
3x10 | 45kg
Leg Flexion
3x10 | 45kg
Improvement felt.
Friday 25/12/2020
Back
Gym: 55min
Front Lat Pull Down
5x10 | 55kg
5x10 | 50kg
Narrow Cable Row
4x10 | 34kg
Slightly bent over. Elbows tucked close to torso. Pulling to diaphragm. This way I'm aiming at my middle back.
Cable Face-Pulls
3x15 | 2x11.25kg
15+ reps per set is the goal.
Bar Shrugs
3x15 | 30kg
Too light.
How the hell did i miss on the deadlifts 🤨
Wednesday 23/12/2020
Chest
Gym: 55min
Incline Bench Press
7x10 | 45kg
2x10 | 42.5kg
1x10 | 40kg
Dumbbell Flat Bench Press
2x12 | 2x16kg
2x10 | 2x16kg
Standing Cable Fly
1x12 | 2X8.75kg
3x12 | 2X11.25kg
Monday 21/12/2020
Legs
Gym: 60min
Barbell Back Squats
10x10 | 50kg
Lunges
3x20 | 32kg
Leg Extension
3x10 | 40kg
Leg Flexion
3x10 | 40kg
Had a light breakfast before. Positive effect on the energy level mid-session.
Friday 18/12/2020
Back
Gym: 54min
Front Lat Pull Down
6x10 | 55kg
4x10 | 50kg
Insuficient activation.
Deadlift
1x10 | 60kg
3x10 | 80kg
Wide Cable Row
3x10 | 54kg
Too heavy. I've let my ego get at me.
BIB NEW GOAL is to strengthen the middle trap and middle lats, stretch the chest and massage the upper biceps and rotator cuff tendon.
Wednesday 16/12/2020
Chest
Gym: 55min
Incline Bench Press
6x10 | 47.5kg 4x10 | 45kg
Fixed my posture - shoulders back and down. Elbows pointing at 45 degrees. Crucial fix - not extending my armes beyond the point I start pushing my shoulders forward. Shoulders stay in place. Hopefully this will address the pain i started fealing in front shoulders.
Dumbbell Flat Bench Press
4x10 | 2x18kg
2x9 | 2x18kg
1x8 | 2x18kg
Peck Deck
4x12 | 25kg
Monday 14/12/2020
Legs
Gym: 60min
Barbell Back Squats
10x10 | 47.5kg
Fixed my stance, made it a bit wider. Toes pointing more outwards and squeezing glutes harder. Next time I will make sure to activate glutes before squating. Using rubber band in all directions and some bridges.
Lunges
3x20 | 32kg
Leg Extension
3x10 | 40kg
Leg Flexion
3x10 | 40kg
Doing this on an empty stomach is starting to feel hard. I'm thinking about fixing my self up with a protein and oat flakes shake before my next session.
Friday 11/12/2020
Back
Gym: 54min
Front Lat Pull Down
10x10 | 55kg
Deadlift
1x10 | 60kg
3x10 | 75kg
One-Arm Dumbbell Row
4x10 ES | 24kg
Narrow Cable Row
3x10 | 49kg
Wednesday 09/12/2020
Chest
Gym: 48min
Incline Bench Press
10x10 | 45kg
It was almost 100%
Dumbbell Flat Bench Press
4x12 | 2x16kg
Standing Cable Fly
4x12 | 2x8.75kg
Monday 07/12/2020
Legs
Gym: 60min
Barbell Back Squats
10x10 | 45kg
Lunges
4x16 | 36kg
Leg Extension
3x12 | 35kg
Leg Flexion
3x12 | 35kg
Thursday 05/12/2020
Back
Park: 46min
Pull-Up
5x10 | BW
5 Rounds
5x Pull-Up | BW
5x Aussie Pull-Up | BW
KB Single Leg Deadlift
3x10 ES | 24kg
KB One-Arm Row
3x10 ES | 24kg
Back in the old hood, feels damn good. 👊🏻
Thursday 03/12/2020
Chest
Gym: 55min
Incline Bench Press
10x10 | 42.5kg
Improved form. The bar touching the tip of the collarbone instead of the upper chest.
Dumbbell Flat Bench Press
3x12 | 2x16kg
Peck Deck
4x12 | 25kg
Tuesday 1/12/2020
Legs
Gym: 46min
Barbell Back Squats
10x10 | 42.5kg
Lunges
4x16 | 32kg
Leg Extension
3x12 | 30kg
Leg Flexion
3x12 | 30kg