Marek's Redoing

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30.10.

Incline benchpress 60x6, 80x5, 100x4x3
Military press DB 28x8, 30x8, 34x4x6
Cable fly 4 series + posterior deltoids with DB 32x4x8
middle deltoids with 16kg DB 4x8-7
Hamstrings 7 series
Abs 6 series
 
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31.10.

Front squat 60x3, 90x5, 110x3, 120x3, 130x3
Back squat 130x3, 160x5, 190x3, 210x3,2
Bench dips with 40kg + Russian twists with 25kg - 4 series amrap
Cable pushdown for inner triceps 4 series + 3 series bas on bench
 
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2.11.

Warmp up single leg deadlift 60kg 2x5, 80kg fail (somehow could not hold it today)
Romanian deadlift 70x5, 110x15, 140x5, 180x3, 190x3x3
Hamstrings 6 series
Narrow grip pull down 65x4
Wide grip pull down 75x8, 80x4x6
abs 4 series
running 2km sprint
 
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5.11. morning

Incline BP with pause 60x8, 80x6, 100x3x3
cable fly 60kg 4series amrap
narrow grip pull down 75x6, 85x6, 95x3x5
wide grip pull down 95x5, 105x3x5
posterior deltoids 28kg DBs 4x8
hamstrings 6 series amrap
BP machine 4 series
abs hanging and swing 3 series amrap
 
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5.11. noon

standing shoulder press 40x3x8
military press 28x8, 32x8, 35x2x6
Bench dips with 45kg 4x8
Cable pushdown for inner triceps 4 series
Biceps with barbell 65kg 4x5
4 series abs on bench
 
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11.11.
had only 20-25 mins, so 5 series narrow grip pull down and 5 series wide grip pull down
the rest of the week shouldn't be that bad for free time, so the plan is not to have these drops for the rest of the month.
 
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12.11.
Legpress 100x8, 150x6, 190x6, 230x5, 250x4, 270x4x4
Calves 4 series
Benchpress on machine 6 series
Incline BP60x8, 80x4x4
Triceps push down 4 series + 4 series for inner triceps
Hamstring 5 series
Abs
 
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13.11.
Wide grip pull down 65x6, 80x6, 90x4x4
Bent over row 70x6, 100x4, 120x4,3,3
Rowing 90kg 4x6
Abs 4 series
Biceps curl BB 70kg 4x6
Hammer curl DB 20kg 3x6
 
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15.11.

over head push 40x2x8, 50x8, 60x4x4 - shoulder finally recovered after two months, so hopefully will get back to previous strength
military press DB 35kg 4x6
posterior deltoids pull DB 30kg 4x8
middle deltoids DB15kg 4 series + abs hanging-swing 4 series amrap
 
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18.11.

Narrow grip pull down 6 series
Wide grip pull down 6 series
Rowing heavy 4 series
biceps curl with barbell 70kg 4x5
hammer curl DB 20kg + russian twist 25kg - 4 series amrap

In some of these early morning workouts I have a feeling if I had zero testosterone
 
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Completely understand, few of the colleagues is like that. I can bit earlier, like 10AM and later after I had first meal, but most of the time I don't have a choice and my trainings are at 4 or 5AM. Either travelling or office. Then, after 6-7PM, I don't have the right mood for workout. So better than nothing, but for the squats, I try to push it later when I can.
 
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