Marek's Redoing

[MarekBocanek]

25.9.
First day after long flight, so slept very long and hormones down

Romanian DL 70x8, 110x6, 150x4, 170x4x4
Hyperextension 50kg barbell 4x6
Single led hamstring (pulling own body on hyperextension machine 6 series amrap
Abs 6 series

 

[MarekBocanek]

29.9.
some virus was trying to get me, had to drop workout for few days

Legpress 100x8, 140x8, 180x6, 230x4, 250x3x4
Bulgarian squat with 20kg DB 3x8
Calves 4 series
Hamstrings 6 series
abs swings sideways 4 series
toes to bar 5 series amrap

 

[MarekBocanek]

30.9.
Narrow grip pull down - 6 series by 60kg
wide grip pull down - 4 series with 65kg (some slight injury on left shoulder, dunno which little joint, but getting ok)
Rowing with barbell 70kg 4 series amrap
biceps hammer curls 4 series with 25kg db amrap
abs 4 series

 

[MarekBocanek]

1.10.
Romanian DL 70x10, 110x10, 140x8, 170x3, 180x3, 190x3
Hyperextension with 50kg barbell 4 series + hamstrings (lifting on one leg amrap) finish
Benchpress 60x8, 90x8, 110x4, 120x3, 130x3x2
abs

 

[MarekBocanek]

2.10.
2 km sprint, no more time today

 

[MarekBocanek]

3.10.

Bottom up squat 50x3, 80x3, 90x3,100x1, 105x1, 110x1
110x10, 140x8, 170x4, 190x3,3, 170x5
abs

 

[MarekBocanek]

4.10.

Wide grip pull down 8x85, 6x95, 3x5x105
Rowing 105x6, 115x6, 125x3x5
Narrow grip pull down 75x3x6
Hamstrings + biceps hammer curl 22kg DB 6 series
Calves + biceps with barbell 40kg 4 series
Abs

 

[MarekBocanek]

5.10.

Romanian DL 70x8, 110x20, 150x6, 180x3x3
trapezoids with 180kg 3x3
hyperextension with 50kg barbell 4x8
hamstrings single leg - 4 series amrap
abs on hyperextension machine 4 series amrap