Marek's Redoing

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16.2. morning

narrow grip pull down 75x6, 85x6, 95x5, 100x5
wide grip pull down 80x6, 95x6, 105x5, 115x3x4
rowing 105x5, 115x4x5
hamstrings (on machine) 95x6, 105x4x5-6 (amrap), 110x6
biceps - hammer with 16kg dumbbells 3x8, 20kg x6
biceps incline position on bench with 14kg dumbbells (slow motion) 3 series amrap (around 8-10)
toes to bar by 30 reps in 4 series
 
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16.2. Afternoon

Overhead press 50x6, 60x6, 70x5, 80x3,2,2
Press behind head 50x4x5-6
Rear deltoids 30kg dumbbells 4x8-10
Middle deltoids 15kg dumbbells 4x8
Plank for side abs with 15 kg dumbbell 4x8
Thats quite good... You have a time to train 2 tomes per day?
 
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truthfully speaking, wasn't paying attention to it, I guess above 15 mins, nothing serious :) not really a good runner, just decreasing my LDL cholesterol :D:D:D
Sorry, but I am burdened with running, distances and times... Triathlon, half marathon. I would have tried to run a marathon this year, but I had such plans through 2023, so I didn't dare to try
 
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19.2.

Front squat 70x5, 90x5, 100x3, 110x3, 120x3
back squat 130x5, 150x3, 170x3, 180x3
Romanian DL from racks 70x5, 110x5, 140x3, 170x3, 180x3, 190x2
BP 60x5, 90x5, 120x3x3
abs 3 series amrap (straight position on bench)

Absolutely poor feeling today, technique bit miserable, somehow I missed the push and generally feel like stuffed animal after the weekend recovery. My sartorius muscle still in pain after a while, so either I have to drop squats for a while or simply change my routine somehow.
 
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Thats quite good... You have a time to train 2 tomes per day?
yes, sometimes when I have these standard trainings of back and chest without those big powerlifting one, I do it. I have a gym in the office (with shower), so it's not hard. But bit smaller, so for some, I go to gym outside, but some days I can do in the office too. Actually, I feel it sometimes more effective if I split it into two per day instead of one big training.
 
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20.2.

3 km run
narrow grip pull down 4 series with 65
wide grip pull down 75x6,80x5,85x5,90x3x3 (this machine is pretty stiff, don't like it much, so 90 here is like 115 on the other one)
T-bar pull 105kg 4 series amrap
biceps with 50kg 6 series amrap
plank - abs - sides - 3 series
 
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21.2.

Incline benchpress 60x6, 100x4, 110x3, 115x3, 100x4
cable fly 60x8, 70x6, 75x6,6
overhead press 60x4x5
calves 5 series one leg 50kg amrap
triceps pull down 4 series + 4 series hanging - abs (clock movements) amrap
 
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