Marek's Redoing

[MarekBocanek]

3.12.

Narrow grip pull down 5 series
Wide grip pull down 5 series
Bent over row 70kg 4x5
Biceps curl 60x5,5, 70x3,3
Russian twists 25kg 4x amrap

 

[MarekBocanek]

4.12.
only 40 mins for training today

military press DBs 20x8, 30x8, 35x4x8
seated read DB lateral raises (flexed in elbow) 35x4x8
seated middle deltoids raises DB 16 4x8 + abs 4 series amrap on chair
pistols 3 series amrap

 

[MarekBocanek]

5.12.

Front squat 5x70, 3x90, 3x110
Back squat 150x3, 170x3x3
Bulgarian squat 20kg DBs 4x8
Abs 4 series

 

[MarekBocanek]

6.12.

Wide grip pull down 6 series
Rowing 5 series with 105 amrap
Narrow grip pull down 6 series
Biceps curl with BB 50kg 4x8
Hammer curl with BB 20kg 4 series amrap
Abs 4 series

 

[MarekBocanek]

minor surgery on my back, off for a week I guess

 

[Yano]

minor surgery on my back, off for a week I guess

God Bless , Heal up fast man !

 

[eazy]

minor surgery

Best wishes

 

[MarekBocanek]

thank you very much guys!

 

[MarekBocanek]

10.12.

was able to do a limited training with only my back fixed, so seems it could go faster.

Pistols 9x5
hammer curl 20kg DBs 4x8
slow abs on bench 4 series

 

[MarekBocanek]

12.12.

Deadlift from racks 70x5, 110x4, 140x4, 170x3x4
Hyperextensions with bodyweight 5 series
middle deltoids - lateral raises 15kg DB on bench 5 series amrap
abs 4 series

 

[MarekBocanek]

13.12.

Single leg squat with BW and pause 8x8
Hammer curl 25kg DB 4x8, 30x4x5
Abs 5 series amrap

 

[MarekBocanek]

15.12.

First proper training, no big issues finally

Incline BP 60x8, 80x6, 90x4, 100x3
Military press with DBs 28x1x8, 34x4x5
Cable fly 4 series
Lateral raises with 16kg DBs 4x8
Hamstrings single leg 5 series amrap
Wide grip pull down 6 series
Rowing 5 series
Narrow grip pull down 6 series
Abs 4 series

 

[Yano]

15.12.

First proper training, no big issues finally

Incline BP 60x8, 80x6, 90x4, 100x3
Military press with DBs 28x1x8, 34x4x5
Cable fly 4 series
Lateral raises with 16kg DBs 4x8
Hamstrings single leg 5 series amrap
Wide grip pull down 6 series
Rowing 5 series
Narrow grip pull down 6 series
Abs 4 series

Glad your healed up and back to grinding man, that is fucking awesome. God Bless !

 

[MarekBocanek]

Thank you mate yeah, happy to be back properly as it was annoying. But nothing serious, so still lucky.
Already got like 3 kg fat over the last two months, so have to get rid of it in the next weeks - some motivation to push for more.

 

[MarekBocanek]

16.12.

very limited time
benchpress 60x8, 90x8, 110x5, 125x3x3

 

[MarekBocanek]

16.12.
Late workout

Bottom up squat 50x3, 80x3, 100x3, 110x1
Back squat 100x5, 150x5, 180x3, 200x2+0.5
Single leg squat 4x5 + russian swing with 25 kg 4 series amrap

 

[MarekBocanek]

17.12.

3km run
Triceps - reverse push ups with 50 kg 4s amrap
Triceps Push down - 4 series
Biceps 50kg barbell 4 series
Hammer curl 4 series
Abs 4 series

 

[MarekBocanek]

20.12.

Benchpress 60x6, 90x6, 110x4, 125x3x3
single leg squat 6x8
narrow grip pull down 4 series
wide grip pull down 4 series
Russian swing with 25kg 4 series amrap

 

[MarekBocanek]

21.12.

DL from deficit 70x6, 110x6, 150x4, 170x3x3
DL upper pull from racks 200x3, 230x3x3
trapezoids from racks 230x3x3
military press DB 27.5x6, 32.5x3x8, 35x2x5
posterior deltoids DBs 30x4x8
middle deltoids 4 series
abs 4 series

 

[MarekBocanek]

22.12.

Benchpress 60x6, 90x8, 100x7x7
Back squat 60x5, 90x3, 120x3, 130x3, 150x3, 180x3,3, 190x3
Single leg squat 3x8
abs 8 series