Marek's Redoing

[MarekBocanek]

1.8.
calories yesterday 2243, protein 233, carbs 87, fat 107

incline BP 60x6, 80x5, 90x5, 100x3x3
just tried overheadpress with 60 3 times for the shoulder to test
military press on machine 40, 50, 3 series with 70
hamstrings 6 series + middle shoulders with dumbbells 14kg 4 series
posterior deltoids on the bench with dumbbells 28kg 4x8
legpress 100x8, 180x8, 230x6, 270x6, 290x5, 310x4
calves 6 series + abs

Still feeling right shoulder, was hoping it will disappear. So surprisingly, this week is good for legs (comfortable feeling) and bad for the upper part.

 

[MarekBocanek]

2.8.
calories yesterday 2068.25 (plus approximately 200 - around 25-30g of pistaccio), protein 231, carbs 101, fat 82.25
travelling day, no gym

 

[MarekBocanek]

3.8.
calories yesterday 1795 (plus around 200-250, had some smaller pieces of sweets) protein 173, carbs 105.5, fat 75.7

workout
3km run, changing speed
BP 60x5, 80x5, 100x5, 110x4, 120x3, 125x3x3
Romanian DL 70x6, 110x20 (really good for hamstrings), 160x5, 190x3, 200x3,3
Rack pull (DL) 200x5, 220x5,5
abs 3 series

today bizarre music of Ural Cossack Choir and then Chuck Berry with Johnnie B. Goode, but the mood worked

 

[Yano]

Cossack Choir !!!! OPA !!! DAVAI DAVAI !!!!

My grandfather on my mothers side Don Cossack they came from around Yermakovo in the Zhiguli Mountains Samara Oblast as far as any one can remember.

 

[MarekBocanek]

Cossack Choir !!!! OPA !!! DAVAI DAVAI !!!!

My grandfather on my mothers side Don Cossack they came from around Yermakovo in the Zhiguli Mountains Samara Oblast as far as any one can remember.

Actually you came to my mind when listening to it some of their songs are nicely synchronized and pretty ok for strength boost

Never been that deeply in Russia, just in the western European side, but wanted to see the nature there before the war with few friends

 

[MarekBocanek]

4.8.
calories 2122, protein 193, carbs 99, fat 106

Wide grip pull down 75x6, 85x6, 95x6, 105x5,4, 110x4,4
narrow grip pull down 80x5, 85x3x5
Rowing 110x3 amrap
calves + biceps hammer curl with barbell 4 series amrap
hamstrings on machine 6 series
biceps curl with 14kg dumbbells 4 series amrap
3 series of Abs on bench amrap

 

[MarekBocanek]

5.8. early morning quick one, travelling
calories

Bottom up squat 50x5, 70x5, 90x3, 100x2, 110 fail
Back squat 70x7, 130x5, 170x4,3,4,3
abs straight - 3 series

 

[MarekBocanek]

6.8.
calories - travelling yesterday, so no exact idea, but roughly between 1900-2200 calories, around 170-180 protein minimum

today workout easier, will take a rest
3 km run
overhead press 50x7, 70x3, 75x3, 80x1,2,2
middle deltoid with 10kg weights 4 series amrap
triceps pull down 4 series

Shoulder bit better, but still struggling with odd feeling in the right one.
+ I just confirmed to myself how much I dislike cardio, this run is the most boring thing.

 

[MarekBocanek]

7.8. day off
calories 2161, protein 210, carbs 49, fat 125

 

[MarekBocanek]

7.8.
so at the end of the day I went to the office and I felt ok, so rest day tmrw

Bottom up squat 60x5, 90x3, 100x1,1, 105x1
Front squat 70x5, 100x3, 120x3, 125x3, 130x3
Back squat 130x3, 160x5, 190x3x3

Single hand DL warm up with 70kg
DL from deficit 70x5, 110x5, 140x3, 160x3x3
abs sideways + straight together 3 series

 

[MarekBocanek]

8.8.
calories 2031.5, protein 206, carbs 136.5, fat 73.5

 

[MarekBocanek]

9.8.

Narrow grip pull down 75x6, 80x5, 85x5, 90x4, 95x4
Wide grip pull down 95x4, 105x4, 110x4,4
Rowing 105x8, 110x6, 120x6, 125x5
Incline benchpress 60x6, 80x5, 100x3,4,4,3
Cable fly 4 series amrap
Hamstrings 5 series + biceps curl with 14kg dumbbells lying on bench
Calves + hammer curl 4 series
Abs

 

[MarekBocanek]

calories 2025, protein 158, carbs 2012, fat 60.6

 

[MarekBocanek]

10.8.
calories 1975, protein 219, carbs 88, fat 83

Romanian DL
warmup single hand DL
RL 70x20, 110x10, 150x5, 180x4x4
hypetextension with 50kg barbell on neck 4 series amrap (6-8 reps)
abs straight + sides

 

[MarekBocanek]

12.8.
calories 1803, protein 159, carbs 137, fat 68.8

Running for 3 km
BP 60x6, 80x6, 100x5, 110x4, 125x3, 130x3,3,3
abs with 20kg weight on hyperextension machine - 4 series amrap to both sides

bad sleep, low testosterone feeling, will keep the rest for another day

 

[MarekBocanek]

13.8.

calories 1994.5, protein 199, carbs 114, fat 82.5

Legpress 100x10, 170x8, 220x6, 260x5, 280x4x4
calves one leg 6 series amrap with 50kg
pull down, narrow grip 75,80,90,95
pull down wide grip 90x6,95x5,5,5
I had to leave, after a long time, there was an incredibly stinking guy who has not replaced his shirt for few days (it s really hot now in Europe)
Abs, hanging, side 3 series

 

[MarekBocanek]

14.8.
calories 1997, protein 214, carbs 130, fat 69

quick workout before driving
Romanian DL 70x15, 110x8, 140x5x8
side planks 4 series

 

[MarekBocanek]

15.8.
calories 2210, protein 172, carbs 142, fat 106

incline BP 60x6, 80x6, 100x4x4
Military press with dumbbells 24x8, 30x3x8
benchpress machine 3 series
hamstrings 4 series + middle deltoids 4 series with 16kg dumbbells

 

[MarekBocanek]

17.8.

Bottom squat 50x5, 70x4, 90x3, 100x2x2
Back squat 70x10, 110x6, 150x5, 180x3, 190x3x3
Abs 4 series amrap

 

[MarekBocanek]

18.8.

Romanian DL 70x15, 110x10, 150x6, 180x4x4
Hyperextensions with 50kg barbell 4x6 + finish without barbell amrap
BP 50x8, 90x8, 120x3x3