Marek's Redoing

[MarekBocanek]

I've been training for so long at 2pm , I can feel my body start to pick up speed around that time. Like a dog that knows its going to be let outside.

Do you need breakfast (I guess for your hard workouts for sure as I read them)? Or you do some with only protein or low caloric input before?

 

[Yano]

Do you need breakfast (I guess for your hard workouts for sure as I read them)? Or you do some with only protein or low caloric input before?

I do no eat breakfast , from the time I wake up around 3am until 12 , only coffee and some cream

At 9 am or so I'll add a scoop of protein to a cup of coffee

At 11am I eat my first meal , usually 300g of chicken , 200g rice , 2 slices of bread or roti , spoon of peanut butter for some fat

I have no issue with fast burning carbs around my work out so I'll have a sugary snack before or during the work out , piece of chocolate , candy .. something like that just for some higher octane fuel.

 

[Yano]

I think most of my energy and intensity in my work outs just comes my head. Some times I clear my head and work outs can be very zen , other times I will focus on the most horrendous horrible things I can think of ... even in a deep cut down to 1200 cals to drive myself through.

 

[MarekBocanek]

You're right. I can confirm that if I am able to boost my mind, it helps a lot, then I have the feeling I can push/pull nice numbers. But still admirable how long and extensive workouts you can do.

 

[Yano]

You're right. I can confirm that if I am able to boost my mind, it helps a lot, then I have the feeling I can push/pull nice numbers. But still admirable how long and extensive workouts you can do.

When the wife is home to film again I will have her try to capture the entire process before a big pull. I yell at the bar , talk to it , "you're mine ! I own you , you're coming with me !! " just typing it here ive got goose bumps and my heart picks up speed

 

[MarekBocanek]

19.11.

Military press with DBs 26x8, 32x6, 36x4x5
Posterior deltoids pull with 28kg DBs 4x9-10
Middle deltoids DBs 16kg 4x8
Cable fly 4 series
Hamstrings single leg 6 series
Calves 50 kg single leg 4 series amrap
Tricepspulley push down 4 series
Abs twist on bench 4 series

 

[MarekBocanek]

21.11.

Leg press 100x6, 150x6, 190x6, 230x6, 270x4x4
wide grip pull down 6 series
narrow grip pull down 4 series
hammer grip biceps curl with 40kg 4 series amrap
hamstrings single leg machine - 6 series
calves 55kg single leg 4 series amrap
abs 4 series amrap

 

[MarekBocanek]

22.11.

Incline BP 70x6, 90x5, 100x4x3
Military press with DBs 28x8, 36x6, 38x4x5
Pull of DB - posterior deltoids 32kg 4x8 + cable fly 60x4x8
Middle deltoids DB 16x4x8 + triceps push down 4series amrap
Toes to bar 20reps

 

[MarekBocanek]

24.11.

Bottom up squat 60x3, 80x3, 100x3
Back squat 110x5, 150x3, 180x3, 190x3, 200x3
Pistols 3x8
Russian twist with 25kg 3x6

 

[MarekBocanek]

25.11.

3 km run
Benchpress 60x5, 90x5, 110x4, 120x4x4
Romanian DL 70x6, 110x6, 150x5, 180x3,5,5,5,5
hyperextension 5 series
trapezoids with 200kg BB + abs 3 series (focus on pauses)

 

[MarekBocanek]

During the weekend had a day off in Oswiecim (you might know it under German name Auschwitz) and Polish royal centre Krakow. Recommending to visit, it's really nice.

 

[Yano]

View attachment 54768View attachment 54769View attachment 54770View attachment 54771View attachment 54772

During the weekend had a day off in Oswiecim (you might know it under German name Auschwitz) and Polish royal centre Krakow. Recommending to visit, it's really nice.

Choked me up a bit seeing it .... did not expect this. Right on man.

 

[MarekBocanek]

Choked me up a bit seeing it .... did not expect this. Right on man.

yeah, Oswiecim is a sad place, in particular if you hear the stories at the place. But on the other hand, good to see it that it really happened, so it stays in memory as a warning.

 

[Yano]

yeah, Oswiecim is a sad place, in particular if you hear the stories at the place. But on the other hand, good to see it that it really happened, so it stays in memory as a warning.

When my relatives fled Russia to escape the purges they went to Poland thinking it would be safe and a new beginning , then the Germans came.

It was my great grandmother that managed to get my aunt and grandfather out of Krakow.

They were the only ones that made it and her bravery is the only reason I exist on this earth.

I can never forget.

 

[MarekBocanek]

When my relatives fled Russia to escape the purges they went to Poland thinking it would be safe and a new beginning , then the Germans came.

It was my great grandmother that managed to get my aunt and grandfather out of Krakow.

They were the only ones that made it and her bravery is the only reason I exist on this earth.

I can never forget.

Uff, man, that's one of those sad stories with at least good happy end. Totally emphasize with your family. At those times, you find the true hero in yourself.

 

[MarekBocanek]

26.11.

Incline BP 60x6, 80x4, 100x4, 90x6, 105x2
Cable fly 4 series
Hamstrings single leg 4 series heavy
Wide grip pull down 6 series
narrow grip pull down 4 series
Biceps curl with 12kg DB slow on bench (full isolation of body) 4 series amrap
abs

 

[MarekBocanek]

28.11.

Front squat with pause 70x5, 90x3, 95x3
Back squat 110x5, 130x5, 170x3, 190x3x3
pistols 3 series
abs 3 series

 

[MarekBocanek]

29.11.

Incline BP 60x6, 80x5, 100x4,4, 105x2
cable fly 4 series
military press 32kg DB 4x8
posterior deltoids 32kg DB 4x10
middle deltoids 14kg DB 4x8
hamstrings 4 series
rowing 5 series
wide grip pull down 5 series
narrow grip pull down 4 series
calves single leg 4 series
biceps hammer curl 30kg BB 4 series amrap
abs 4 series amrap

 

[MarekBocanek]

30.11.

3 km run
Romanian DL 70x6, 110x5, 140x5, 170x3x5
Hypertensions 4 series
Russian twist 25kg 4 series

 

[MarekBocanek]

2.12.

Bottom up squat 60x3, 80x3, 100x2, 105x1,1
Back squat 110x8, 150x5x5
Benchpress 60x5, 90x5, 110x3, 120x3x3
Abs 4 series