Marek's Redoing

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24.12.

Barbell Row 70x6, 100x4x6
Lat Pulldown 6 series
Romanian DL 100x5, 140x5, 160x3, 180x3
hyperextension with 40kg barbell 4 series
Biceps curl with 65kg BB 4x6 + abs 4 series
Hammer curl with DBs 4 series (20, 25, 30, 30) amrap
 
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3.1.
bit off, got a proper flu. This has been seriously the worst epidemic quarter I ever had, so I hope this s*** disappears from the region. We all got ill in series. So for a new year resolution - just to be healthy.

Benchpress 60x8, 90x6, 110x4, 120x2,2,3
Narrow grip pull down 4 series
wide grip pull down 4 series
Hyperextension 4 series
abs 4 series
 

Yano

Flatlandah
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3.1.
bit off, got a proper flu. This has been seriously the worst epidemic quarter I ever had, so I hope this s*** disappears from the region. We all got ill in series. So for a new year resolution - just to be healthy.

Benchpress 60x8, 90x6, 110x4, 120x2,2,3
Narrow grip pull down 4 series
wide grip pull down 4 series
Hyperextension 4 series
abs 4 series
Glad to see your feeling better and back at it man !
 
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7.1.

Narrow grip pull down 5 series 65-75%
wide grip pull down 4 series heavy 70,75,80,85%
Rowing 4 series 75%
Hamstrings 4 series
Incline BP 60x8, 80x5, 90x4x4
cable fly 4 series
Triceps push down 4 series
upper biceps with 40kg BB + abs - 4 series
 
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14.1.

Incline BP 60x5, 80x5, 90x3, 100x3x3
Benchpress on machine 4 series amrap
Hamstrings 6 series
Narrow grip pull down 6 series
Wide grip pull down 4 series
Triceps push down 5 series
hammer curl 30kg BB 4x8
abs 4 series amrap
 
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20.1.

3 km run
Deadlift - 70x6, 110x5, 150x3, 170x2, 180x1,1, 190x0 (fell on DL strength markedly, will have to become my main focus next months)
Upper DL lift from racks + trapezoids 210kg 4 series with pause amrap
hyperextensions BB 50kg 4x8
abs 6 series
 
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21.1.

Legpress 100x8, 180x6, 220x5, 260x4, 280x3,3
Military press DBs 36kg x6, 38kg 4x5
Posterior deltoids DBs 30kg 2x10.2x8
Middle deltoids DBs 16kg 4x8
Hamstrings 5 series
Cable fly 4 series
Triceps - push down 4 series
Abs 4 series
 
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22.1.

Narrow grip pull down 6 series
Wide grip pull down 4 series
Barbell Bent Over Wide Grip Row 70kg x6, 90kg 3x6
Bices curl BB 65kg 3 series amrap
Russian twist 25kg 3 series
 
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25.1.

bottom-up squat 70x5, 90x3, 105x1, 110x1
Back squat 130x5, 170x3, 200x2, 220x1, 0.5 (my PR, second just partially down)
single leg squat 4x8
Military press DBs 30kg x8, 35kg 3x6
Posterior deltoids - bent over lateral raise, fixed postion on bench 32.5kg DBs 3x8
Middle deltoids - bent arm lateral raises on bench 17.5kg DBs 7,6,6
abs to sides on bench 6 series

Surprisingly a good day, so unexpectedly good feeling while doing the squats.
 
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27.1.

Deadlift 70x5, 110x5, 150x4, 180x3, 190fail (really must work on DL to get back)
hyperextensions with 50kg BB 4x8 +4x5 hamstrings
upper back
narrow grip pull down 5 series
wide grip pull down 4 series
bent over rows 4 series
abs on bench 4 series
 
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