Marek's Redoing

[MarekBocanek]

Again went to Singapore and unable to get into UGB, it's somehow blocked.
Now in Laos, so all works fine



30.1.

Serious jetlag

Just single leg squats 8x8



31.1.

Benchpress machine – 60x8, 100x5, 140x3, 160x3, 140x3,2

Squat clean – warmup 40x3, 80x3,3, 90x3

Deadlift 60x7, 110x5, 150x3, 170x3, 180x3,3

Bottom up squat 60x5, 80x3, 100x3, 110x1

Squat 120x3, 140x3, 160x3

Hamstrings 5 series

Side abs on bench 4 series



1.2.

Military press DBs 26kg x8, 30x8, 32x6, 34x7,7, 36x5

Posterior deltoids – arm bent over rows DBs 30kg 4x8

Medial deltoids – standing DB lateral raise 14kg 4x8

Back - narrow grip pull down 4 series

Back - wide grip pull down 4 series

Triceps – machine dip 115kg 4x8

Abs 3 series on bench + 3x Russian twists



2.2.

Run for 3 km – changing speed

Biceps with BB 40kg 4x7

Biceps on bench, focus on technique, slow 14kg DBs 4x8

Trapezoids – holding with pause, BB on racks 100x6, 140x6, 170x5, 190x3x5

Biceps – hammer curl with DBs 22kg 2 series, 24kg 2 series

Russian twist 30kg 4 series amrap



4.2.

Morning

Bottom-up squat 60x5, 80x3, 90x3, 100x3

Back squat 120x5, 160x3, 180x3x3

Deadlift warmup 60kg, 100x5, 140x5, 170x3, 180x3x3

Good morning 100x5, 110x5,5

Hamstrings 4 series + Bulgarian squats 4 series with 24kg DBs

Abs on bench 3 series



Evening

Benchpress on machine 60x5, 100x5, 140x5, 150x4x5

Incline BP 60x5, 80x5 – dropped it as the width did not fit to me (where it holds the barbell is my ideal one

Triceps machine 110kg 4 series

Russian twists 20kg 4 series amrap



5.2.

Walking around Jakarta, made 16km approx.



6.2.

Very good and strong feeling

Benchpress machine 60x5, 110x5, 150x5 (easy), 160x4, 170x4, 175x2, 170x4,4 (175 was feeling like 135-140 on standard bench)

Wide grip pull down 5 series

Narrow grip pull down (slow with pause) 4 series

Biceps – hammer curl 22kg DBs 4x8-6

Abs on bench 4 series amrap

 

[MarekBocanek]

8.2.
Found a good gym in Luang Prabang (Laotian old royal town). Pretty dusty, but otherwise happy there's a proper gym instead of those "3-bikes, one DB" gyms in hotels.
Half of the DBs were in kilograms, half in pounds-lb, so had to use brain a bit.

Bottom up squat 60x5, 80x3, 90x3, 100x3
Back squat 100x7, 150x3, 180x3x3
Military press with DBs 25x8, 32x4x8
Posterior deltoids 30kg x4x8
Medial deltoids 15kg x4x8
abs 4 series

 

[MarekBocanek]

10.2.

Wide grip pull down 5 series (I ve no idea, no weights there, I guess I stopped at around 110kg)
Narrow grip pull down 4 series
Barbell row 90kg 4x6
Rowing 105 8,8,7,6
Benchpress 50x6, 80x6, 100x4, 110x3, 120x3,3
Incline BP 60x5, 90x4,4, 100x3

yesterday walk at around 20km, but worth it, the forest is above the waterfalls.

 

[Yano]

10.2.

Wide grip pull down 5 series (I ve no idea, no weights there, I guess I stopped at around 110kg)
Narrow grip pull down 4 series
Barbell row 90kg 4x6
Rowing 105 8,8,7,6
Benchpress 50x6, 80x6, 100x4, 110x3, 120x3,3
Incline BP 60x5, 90x4,4, 100x3

yesterday walk at around 20km, but worth it, the forest is above the waterfalls.
View attachment 56147View attachment 56148View attachment 56149View attachment 56150View attachment 56151

My Pops ran in and out of there in the 70s , he doesn't talk about it.

All that nonsense aside , it's a beautiful country.

 

[MarekBocanek]

My Pops ran in and out of there in the 70s , he doesn't talk about it.

All that nonsense aside , it's a beautiful country.

yeah, that time it must have been a hell. Was bombed all around the place, so I guess the animosity between two sides must have been incredible. Here I went to a collection of ammunition from that time - as communists have won, I believe it's better the American soldiers left as I would expect night attacks on them in big. Plus, honestly, that country is still big, albeit it does not look like in the map, that only in the north where I was, it's impossible to control it properly.

 

[Yano]

yeah, that time it must have been a hell. Was bombed all around the place, so I guess the animosity between two sides must have been incredible. Here I went to a collection of ammunition from that time
View attachment 56166
View attachment 56167

From what I understand about it the Russians were using Laos to bring weapons and things into Nam , ol man was in the navy , they ran the swamps n rivers trying to stop em.

 

[MarekBocanek]

From what I understand about it the Russians were using Laos to bring weapons and things into Nam , ol man was in the navy , they ran the swamps n rivers trying to stop em.

the distribution went through the Boloven area (that s my next focus here) in Champassak region. That was a Viet Kong controlled area, now a national park with only few people. I guess there must have been bad casualties- so glad your dad survived it

 

[MarekBocanek]

11.2.

Romanian deadlift 60x5, 100x5, 150x3, 170x3x3

Back squat 100x5, 140x3, 160x3, 180x3 (when putting back on racks, had issues and pain in wrist, so finished with 3 series of single leg squats



12.2.

Narrow grip pull down 4 series

Wide grip pull down 3x8, 2x6

Rowing 4x8

Hammer curl BB 35kg 5 series amrap + hamstrings 5 series amrap

14kg DB biceps curl 4x8 (slow, pauses)

Russian twists 30kg 4 series amrap

Abs on bench 3 series



13.2.

Benchpress 100x5, 120x5, 140x4x3

Military press DBs 32kg 5x8

Triceps on machine 4 series amrap

Posterior deltoids DBs 32kg 4x7-8

Middle deltoids DBs 16kg 4x8

Abs on bench 4 series



14.2.

Bottom up squat 60x5, 80x3, 100x3x2

Back squat 140x5, 160x3, 180x3

Single leg squats 4x6

Calves 4 series

Russian twists 30kg 4 series amrap

 

[MarekBocanek]

17.2.

Overhead squat 60x5,5, 70x5
Back squat with pauses 70x5, 90x5, 100x5
Back squat 140x3, 160x3, 180x3, 190x3x3
Romanian deadlift 100x5, 140x3, 170x3x3
Russian twist with 30kg 3 series amrap

 

[MarekBocanek]

17.2. afternoon (just rest I couldn't do in the morning)

benchpress 60x5, 80x5, 100x5, 120x3, 125x3x3
Triceps - pull down 4 series
abs on bench (sides) 4 series

 

[Chump16]

17.2.

Overhead squat 60x5,5, 70x5
Back squat with pauses 70x5, 90x5, 100x5
Back squat 140x3, 160x3, 180x3, 190x3x3
Romanian deadlift 100x5, 140x3, 170x3x3
Russian twist with 30kg 3 series amrap

I need to start working some Overhead Squat

 

[MarekBocanek]

it's not bad, albeit I can't lift much, could get max to 80kg, so I am not the best in stability
But it helps me to warm up not only in thighs, but also keeping the core and shoulders in proper position. So feeling better for standard squats. Otherwise, I started to like the bottom squat too.

 

[MarekBocanek]

18.2. very limited time today

Narrow grip pull down 5 series
Wide grip pull down 5 series
barbell rows 70x8, 90x7,7,7
abs 4 series

 

[MarekBocanek]

19.2.

Military press DBs 27.5kg x10, 32.5 x 8, 35kg 3x8
Posterior deltoids DBs 30kg 4x10
Middle deltoids DBs 15kg 4x8
triceps pull down 4 series
Biceps curl with BB 50kg 4x8
abs 4 series

 

[MarekBocanek]

20.2.

Legpress 100kg x8, 170x6, 220x5, 270x4, 290x3x3
Long pause squats 100x5x3
Hamstrings 5 series
calves 5 series

 

[MarekBocanek]

21.2. very limited time

Sprint for 2 km
wide grip pull down 5 series
narrow grip pull down 4 series

 

[MarekBocanek]

23.2.

Incline benchpress 60x5, 80x5, 100x3,3, 110x2
Benchpress on machine 4 series
Military press DBs 32kg 3x8, 1x6
Posterior deltoids DBs 32kg 4x8
Middle deltoids DBs 14kg 4x8
abs on bench 4 series
hamstrings + triceps 4 series

 

[MarekBocanek]

24.2.

Bottom up squat 60x5, 80x3, 90x3, 100x2
Back squat 100x8, 140x3, 170x3, 190x3x3
Barbell jump squat 50kg 4x5 + Russian twist with 25kg 4x8

 

[MarekBocanek]

26.2.

3 km run alternating speed
Back workout
Narrow grip pull down heavy 6 series
Wide grip pull down 4 series
T row 130kg 4x6
Hammer curl DBs 17.5 kg 4 series amrap
Biceps curl BB 55kg 4 series amrap
Russian twist 25kg 4 series amrap

 

[MarekBocanek]

27.2.

Romanian DL 70x8, 110x5, 150x3, 180x3,3, 200x2,3
Trapezoids with passive holding of BB 200x3, 210x3x3
benchpress 60x8, 90x8, 120x3, 130x3,3, 135x3,3
abs 4 series