Marek's Redoing

[MarekBocanek]

As our forum died some time ago, I ll try this new one

I am trying to combine now a training for strength with a BB one as I am not the youngest fella, so let's see the results.

Saving my form to compare it for myself later. Natural, eating mostly eggs, cheese, meat and quark + additional stuff I find on my way .

 

[CohibaRobusto]

Welcome man, hope you reach your goals. Will follow.

 

[eazy]

welcome to the UG

 

[MarekBocanek]

thx guys, appreciated!

 

[MarekBocanek]

14.9.

Morning workout - front legs
Front squats 5x60, 5x80, 3x100. 2x120, 2x130 (bit bad)
Back squat 4x130, 3x150, 3x160 (somehow exhausted, stopped at this as technique went south)
Leg-press 8x150, 6x200, 4x240, 3x260, 3x280
Side hanging leg raise - 3 series

meal - eggs, cheese, ham + standard whey protein, around 550 calories

 

[MarekBocanek]

Afternoon workout

Romanian deadlift 8x70kg, 5x110, 5x140, 4x170, 3x190, 2x210
hyperextension with 50kg barbell 6,8,8
hamstrings - upper part of hyperextension with bodyweight 3 times
ABS middle part 3 series by exhaustion

 

[MarekBocanek]

15.9.

Morning workout - upper back with biceps and additional stuff
Lat pulldown to chest (closer grip) 5x75, 4x90, 3x100
Wide grip lat pulldown straight to shoulders 5x100, 4x110, 4x115, 2x120 (wanted 3, but died )
Cable row 7,7,4,6,6,6 x 100kg
Biceps - barbell curl (grip from above) 2x8x30 ; 2x5x40
Biceps - incline curl with 14kg dumbells 2x10, 2x8

Hamstrings - 4 series on that odd machine (no idea how it's called - by exhaustion
calves - 6 series by 95kg

Fine training, then McDonalds eggs and ham + protein

 

[MarekBocanek]

afternoon - chest and triceps easy

standard benchpress 8x60, 6x90, 4x110, 4x120, 3,3,2x130
push down for triceps 3x8x25
push down for inner triceps (more to the side) 3x8x15
ABS to the side 3 series

bit exhausted after a week, taking off for the weekend (and sleeping better) or maybe workout on Sunday, will see.
I wanted to keep 500 calories, but then ended with four chicken legs and egg salad...anyway, could be worse

 

[MarekBocanek]

18.9.

Warmup - clean & jerk with 50,70
Front squat - 70x5, 100x4, 120x3x3
Back squat - 150x5, 170x4, 180x2,3,3
Romanian DL - 110x5, 150x4, 180x3, 190x3x3
Benchpress - 60x5, 90x5, 110x4, 130x3x3
hanging side abs workout with 10kg dumbell 3x6 each side

by now, feeling good, by I think it will catch me later. Enough coffeine in my blood

 

[MarekBocanek]

18.9. afternoon

just finalizing chest
incline benchpress 6x60,5x90, 5x5x100
machine for chest (direct push) 3series
cable press 4 series with 60
calves

 

[MarekBocanek]

19.9. just morning

back
latissimus - pulling to neck - 8x70, 6x6x95
rowing 4x8x100
hamstrings + hammer biceps curl 14kg dumbell - 4 series
biceps on bench with dumbells 4x8x14kg
hanging - abs to sides - 4 series to exhaustion

 

[MarekBocanek]

20.9. - today finally slept properly 7 hrs, so felt more comfortable

Conventional DL 5x70, 5x110, 5x140, 3x170, 180kg x 4,4,4,3
Front squat deep - 70x5, 90x5,5,5,3(dead, impossible to do more )
quick abs
Afternoon workout - will see how I feel (at least chest and calves)

 

[MarekBocanek]

Virus
kcal kept at around 2200-2300 (just for my record if I f***d up or not .

 

[MarekBocanek]

second half of the day felt ok already, so my warm up for recovery week

front squat 50x3, 70x3, 100x3, 110x2, 120x2,3,3
back squat 140x3, 150x3. 160x3
side abs 4 series

 

[MarekBocanek]

26.9.

morning workout (might be the only one, still bit odd after the virus)

Wide grip lat pulldown straight to shoulders 5x70, 5x90, 4x100, 4x110, 4x115, 3x3x120
Lat pulldown to chest (closer grip) 5x80, 5x90, 4x100
rowing - 8x100, 5x110, 3x4x120
calves - 6 series 8x70, 7x80, 6x85, 90x6,5,5
incline BP - warm up 60kg, 5x90, 3x3x110
BP push on that vertical machine - 4 series
abs - toes to bar - 3 series

seriously one thing that annoys me in the gym (I otherwise like) is that all the conventional BP equipment has both supports of barbell exactly at the width that is comfy for my palms (so have to use a tighter one), so I do a standard BP in the office. I thought that Europe and US should consider taller guys.

 

[Reader591]

You look so happy in your before pic, just seconds before the hulk knocks you out from behind…..

 

[MarekBocanek]

You look so happy in your before pic, just seconds before the hulk knocks you out from behind…..

yeah, my role model for the future

 

[MarekBocanek]

30.09.
so finally bronchitis overcome, had to seriously take few days off. Some autumn virus wave now all around me.

Front squats 50x5, 70x5, 90x3, 110x3, 120x3x3x2
Back squat (lower position of BB) 130x5, 150x3, 3x3x160
DL (conventional) 70x5, 110x5, 140x3, 160x3, 180x3, 190 fail in half
BP 60x5, 90x5, 110x5, 3x3x120

relatively ok feeling, just the DL simply did not go today, tomorrow taking off and hope that recovery week might go well.

 

[MarekBocanek]

Just adding regular weighing: 93.8 after the training (206 lbs). Height is 193 cm
Checking approximately each two weeks

 

[Yano]

30.09.
so finally bronchitis overcome, had to seriously take few days off. Some autumn virus wave now all around me.

Front squats 50x5, 70x5, 90x3, 110x3, 120x3x3x2
Back squat (lower position of BB) 130x5, 150x3, 3x3x160
DL (conventional) 70x5, 110x5, 140x3, 160x3, 180x3, 190 fail in half
BP 60x5, 90x5, 110x5, 3x3x120

relatively ok feeling, just the DL simply did not go today, tomorrow taking off and hope that recovery week might go well.

It is good you are feeling better.