Sessions are structured according to my current goals, available time and equipment.
"L" means I was training at lower volume or intensity.
"H" means I went harder than usual.
January 2020
Friday 31/1/2020
J.C Shoulders
Gym: 53 minutes
Rowing | 500m
Intensity: 7 | Strokes: 61 | Time: 02:02
Warm-Up | Minimal Of Rest In Between:
Band Pass Through x10
Band Pull Apart Underhand x10
Arm Circles x20 | Each Direction | Small/Big
Walkouts to Push Up x10
Band Face Pulls x10
Shoulders | 1min Rest Between Sets, 2mins Between Excercises
Overhead Press Rear x12,8,8,6,6 | 29,39,39,44,44kg
Delt Stretch Tri-Set:
A1. Rear x7 | 14kg
A2. Middle x7 | 14kg
A3. Front x7 | 9kg
DB Cheat Laterals | 3 sets to failure on each arm immediately into a DB Push Press to failure on
each arm | 10kg
Cable Face Pulls 3x15 | 14kg
Abs
Crunch Machine 4x15 | 40kg
Wednesday 29/1/2020
Lower Body
Gym: 60 minutes
Rowing | 500m
Didn't track.
Jump Rope x 100 skips
Warmup | 2 Rounds
A1: Tai Chi Lateral Lunge Switch x 6 Each Side
A2: Crossover Step Up x 8 Each Leg
A3: Windmill x7 Each Side
A4: Goblet Squat x10 | 20kg KB
Lower Body II | 2 Warm-Up Sets , 5 Work Sets | Each Set On 4min
B1. 8x Deadlifts | 80kg
B2. 8x Front Squats | 45kg
Kettlebell Swing| 8 Rounds, no rest in between | 20kg
C1. Work out hard for 20 seconds
C2. Rest for 10 seconds
Final Note: Phone battery died on my way to gym so i didn't track time and pretty much had to freestyle.
Monday 27/1/2020
Chest & Core
Gym: 60 minutes
Rowing | 500m
Intensity: 7 | 61 Strokes | Time: 01:53
Core | 3 Rounds
A1. Toe To Bar x10
A2. Roll Out Plank x8 | TRX
A3. Russian Twists x20 | 20kg KB
A4. 45 Hyperextension x10 | 10kg
2min Rest
Chest
4 Rounds
B1. Decline Bench Press x8 | 65kg
B2. Barbell Row x8 | 65kg
2min Rest
3 Rounds
C1. Pull Ups x8
C2. Cable cross overs x8 | 23kg
2min Rest
2 Rounds
D1. Close-Grip Cable Row x8 | 57kg
D2. Lower Chest Cable Cross Overs | 14kg
2min Rest
Final Note: It's time to switch up the main scheme.
Friday 24/1/2020
L Biceps & Triceps
Gym: 45 minutes
Close-Grip Bench Press x12,10,8,6,6 | 35,45,50,60,60kg
Scott Curls EZ x12,10,8,8 | 20,25,30,30kg
Reverse Tricep Pushdowns x12,10,8,8 | 30,36,43,43kg
Hammer Curls x10,8,8 | 12,5;15,15kg
4 Rounds | 1min Rest Between
A1.Triceps Dips x12
A2. Chin Up Holds | Max
Core | 20kg Kettlebel in each hand | 2 Rounds of:
Offset Overhead 40m
After completing one side, immediately did the other side.
Final Note: I freestyled this on the go. Also had a late start of the day.
Wednesday 22/1/2020
J. C. Shoulders & Core
Gym: 65 minutes
Rowing | 500m
Intensity: 8 | 59 Strokes | Time: 02:00
Warm-Up | Minimal Of Rest In Between:
Band Pass Through x10
Band Pull Apart Underhand x10
Arm Circles x20 | Each Direction | Small/Big
Walkouts to Push Up x10
Band Face Pulls x10
Shoulders | 1min Rest Between Sets, 2mins Between Excercises
Overhead Press x12,8,8,6,6 | 29,39,39,44,44kg
Delt Stretch Tri-Set:
A1. Rear x7 | 14kg
A2. Middle x7 | 14kg
A3. Front x7 | 9kg
DB Cheat Laterals | 3 sets to failure on each arm immediately into a DB Push Press to failure on
each arm | 10kg
Cable Face Pulls 3x15 | 14kg
Core | 3 Rounds
B1. Toe To Bar x10
B2. Roll Out Plank x8 | Swiss Ball
B3. Hanging Knees Oblique x10
B4. 45 Hyperextension x10 | 5kg
Final Note: Too fucking long but it was worth it.
Monday 20/1/2020
Lower Body
Gym: 57 minutes
Rowing | 500m
Intensity: 8 | 60 Strokes | Time: 01:53
Warm-Up Complex | Minimal Of Rest In Between:
1. Mountain Climber to Cossack Squat x 5 each side, Alternating
2. Lunge Snatch to Windmill, Alternating x 5 each side | 16kg KB
3. Jump Rope x 100 skips
4. Beast to Crab x20
5. Hollow Body Rocks x10
6. Plyo Lunges x20
7. Tai Chi Lateral Lunge Switch x 6 Each Side
8. Squat to Halo x 12 Reps | 16kg KB
9. Crossover Step Up x 8 Each Leg
Time: 08:49
FR Lower III | 3 Rounds | Round On 3min
A1. 8x Sumo Deadlifts | 55kg
A2. 10x Lunges | 40kg
Should stick to no more than 40kg on the Lunges for a while, especially when supersetting - knees start to woble which causes a bad form and could lead to an unnecessary injury.
FR ODIN | 3 Rounds | 25kg Barbell
20x Back Squats
10x Thrusters
5x Push Press
20x Deadlifts
10x Sumo Pulls
5x Upright Rows
New PB: 12:26 (-01:29)
Final Note: Was planning to squeeze in a core finisher but i had to cut on time.
Friday 17/1/2020
H Upper
Gym: 53 minutes
Rowing | 500m
Intensity: 10 | 58 Strokes | Time: 02:04
KB Core | 3 Rounds | Minimal Of Rest In Between:
A1: Overhead Sit Up x5 Each Side | 16kg KB
A2: One Arm Swing x10 Each Arm | 20kg KB
A3: Around The World x10 Each Way | 20kg KB
Time: 08:49
FR Upper V | 3 Rounds | Round On 3min
B1. 8x Incline Bench | 65kg
B2. 8x Reverse Row | 70kg
Time: 16:03
FR Upper III | 3 Rounds | Round On 3min
C1. 10x Pull Ups
C2. 10x Dips
Extra 2 Rounds | Round On 3min
D1. 10x Rear Lat Pull Down | 50kg
D2. 10x Dips
Time: 21:58
Final Note: Today's goal was to rip that shit and i ripped that shit.
Wednesday 15/1/2020
Armz
Gym: 50 minutes
Rowing | 500m
63 Strokes | Time: 01:58
Warm-Up Circuit | 3 Rounds | Minimal Of Rest In Between:
1. Beast to Crab x102. Hollow Body Rocks x10
3. Plyo Lunges x20
FR Upper IV | 3 Work Rounds | Round On 3min
A1. 8x Barbell Tricep Extensions | 25kg
A2. 8x Barbell Curls | 20kg
Biceps & Triceps
A1. 8x Bodyweight Tricep Dips
A2. 8x Incline Curls | 17,5kg
Triceps Finisher
A1. 8x Wide Reverse Tricep Pushdowns | Medium Weight
A2. 8x Skull Crushers | Medium Weight
A3. 8x Rope Tricep Pushdowns | Medium Weight
Final Note: Forgot to track time on each phase.
Monday 13/1/2020
Core & Shoulders
Gym: 55 minutes
10min Dynamic Warm Up & Stretch
Core | 4 Rounds | Minimal Rest
10x Toe To Bar
30sec High Side Plank Twists Left
30sec High Side Plank Twists Right
60sec 20kg KB Russian Twist
10x 2sec Hold 45 Hyperextension
Time: 22min
FR Upper II | 3 Work Rounds | Each Round on 3min
A1. 8x Push Press | 40kg
A2. 8x Upright Rows | 30kg
Time: 17min
Cable Rear Delt Fly 3x10
Band Face Pulls 3x10
Time: 13min
Saturday 11/1/2020
Lower Body
Gym: 50 minutes
10min Dynamic Warm Up & Stretch
FR Lower I | 5 Work Rounds | Each Round On 4mins
A1. 8x Back Squats | 50kg
A2. 8x Romanian Deadlifts | 60kg
Time: 27:05
30kg Barbell | 4 Rounds | 20,10,15,5 Reps
A1. Deadlifts
A2. Front Squats
A3. Sumo Deadlifts
A4. Back Squats
New PB: 14:02min
Thursday 9/1/2020
Core & Upper
Gym: 55 minutes
10min Dynamic Warm Up
3 Rounds | Minimal Rest
10x Toe To Bar
10x Roll Out Plank | TRX
20x KB Russian Twist
15x 45 Hyperextension
Time: 15:33
Upper Body I | 2 Warm-Up Sets , 5 Work Sets | Each Set On 4min
A1. 8x Bench Press | 60kg
A2. 8x Bent Rows | 70kg
Time: 25min
Monday 6/1/2020
Core & Arms
Sokobanja Garage: 35 minutes
10min Dynamic Warm Up
4 Rounds | Minimal Rest
10x Hanging Knee Raise
10x Roll Out Plank | Swiss Ball
20x Bicycle Crunch
10x Superman 10sec Hold
Time: 19:33
4 Rounds | 24kg KB
10x KB Bicep Curls
10x Push Ups
10x KB Tricep Extensions
40x Mountain Climbers
Time: 7:24
Tabata | 4mins | 24kg KB
Swings
Sunday 5/1/2020
Shoulders
Sokobanja Garage: 47 minutes
Warm Up
Band Pass Through x10
Band Pull Apart Underhand & Glute Bridge x10
Arm Circles x20 | Each Direction | Small/Big
Walkouts to Push Up x10
Band Face Pulls
Curl To Arnold Press x10
24kg KB
KB Shoulder Press x100
KB Upright Row 4x10
Time: 14mins | 5x Each Arm, Alternating, Minimal Rest
Resistance Band
Band Side Flys 4x20
Bent-Over Band Side Flys 3x10
Band Front Raises 4x10
Band Face Pulls 3x15
Time: 33mins
Friday 3/1/2020
Up 2 Something!
Sokobanja Garage: 50 minutes
Warm Up
Band Pass Through x10
Band Pull Apart Underhand & Glute Bridge x10
Arm Circles x20 | Each Direction | Small/Big
Walkouts to Push Up x10
Curl To Arnold Press x10
Chest & Back
Chin Ups x40
Elevated Inverted Ring Rows 4x10
RTO Dips x40
Time: 30mins
5 Rounds | Minimal Rest | 24kg KB
Jerk Left x5
Jerk Right x5
Swings x5
Bent-Over Dead Rows Left x5
Bent-Over Dead Rows Right x5
Swings x5
Time: 15mins | Thanks to Taco Fleur for this excellent lower body KB routine. You can check out his instructions here
Thursday 2/1/2020
Garage KB Legs
Sokobanja Garage: 35 minutes
Warm Up
Bodyweight Squats x10
Band Pass Through x10
Band Pull Apart Underhand & Glute Bridge x10
Walkouts to Push Up x10
Worlds Greatest Stretch x10
24kg KB
100x Overhead Reverse Lunge
100x Goblet Squats
Final Note: First session in 2020. On Lunges I was alternating sides on each 10 reps with minimal rest in between.
Contact
strahinja[at]grkinic.com or via Telegram