Marek's Redoing

[Yano]

abs (clock movements)

You change your facing like the hours on a clock ? I think i'm misunderstanding something.

 

[MarekBocanek]

22.2.

Front squat 60x8, 80x6, 100x5, 110x4, 120x3, 130x3x3
Bulgarian squat 20kg 4 series
abs - sides - plank 4 series amrap

 

[MarekBocanek]

You change your facing like the hours on a clock ? I think i'm misunderstanding something.

Lol, no, we call it a clock movement, might be a different name in English actually. it's like toes to bar, but in hanging position you move the feet then to sides as in a clock movement, just firstly one side, then the other

 

[MarekBocanek]

23.2.

Leg press 100x8, 150x8, 190x6, 230x5, 270x5x5
Narrow grip pull down 75x5, 80x5, 85x5
Wide grip pull down 90x5, 105x5, 115x3x4
Hamstrings machine 6 reps amrap

 

[MarekBocanek]

26.2.

Front squat 60x6, 80x6, 100x2 (deep and slow), 110x3x3
Back squat 120x3, 140x3, 160x3, 170x3, 180x3
Deadlift 60x6, 100x6, 140x4, 170x3, 180x3
Machine for benchpress 60x6, 100x6, 140x6, 150x5, 160x4
abs - sides - hanging 3 series amrap
abs - sides - on bench - 3 series amrap

 

[MarekBocanek]

28.2.

Narrow grip pull down 4 series
Wide grip pull down 5 series
Rowing 4 series
Biceps hammer curls 4 series
Incline biceps dumbbell curls on bench 4 series
abs toes to bar + on bench (straight position)

Traveling now and lost in numbers of weights on the machines here, so keeping only the series.

 

[MarekBocanek]

19.3.
Back from Asia, had few short or poor gym workouts there in hotels, but looking for a proper gym in Asia is harder then looking for bin Ladeen. Got slight fever in Japanese mountains, now ok, so back in the game.

OHS 20,40kg warmup
front squat 60x5, 70x3, 80x3, 90x3, 100x3, 110x2 (felt very non flexible after those days)
Back squat 110x3, 130x3, 140x3, 160x3, 170x2
Romanian DL from racks 110x8, 140x5, 160x3, 170x3, 190x3,3,2
Benchpress 60x5, 80x5, 100x5, 110x5, 120x3x3
abs - sides - plank with 15kg dumbell 3 series each side
abs - straight - 3 series

 

[Yano]

19.3.
Back from Asia, had few short or poor gym workouts there in hotels, but looking for a proper gym in Asia is harder then looking for bin Ladeen. Got slight fever in Japanese mountains, now ok, so back in the game.

OHS 20,40kg warmup
front squat 60x5, 70x3, 80x3, 90x3, 100x3, 110x2 (felt very non flexible after those days)
Back squat 110x3, 130x3, 140x3, 160x3, 170x2
Romanian DL from racks 110x8, 140x5, 160x3, 170x3, 190x3,3,2
Benchpress 60x5, 80x5, 100x5, 110x5, 120x3x3
abs - sides - plank with 15kg dumbell 3 series each side
abs - straight - 3 series

Glad you are feeling better ! Welcome Home !

 

[MarekBocanek]

thank you

 

[MarekBocanek]

20.3.

wide grip pull down - 65,75,85,90,95x3x4
narrow grip pull down 3 series with 65kg
rowing - 4 series with 95
biceps with barbell 50kg 6 series amrap
abs - on bench

 

[MarekBocanek]

22.3.

Leg press 100x8, 150x8, 200x8, 240x6, 270x4, 290x3
Incline bench press 60x8, 80x6, 100x4, 110x3,2,3
BP on machine 4 series amrap
Cable fly 3 series with 65kg amrap
Hamstrings 6 series
Calves 4 series
Abs - hanging - sides - 3 series

 

[MarekBocanek]

23.3.

Wide grip pull down 65x6, 75x6, 85x6, 95x5, 105x4, 110x3x3
Narrow grip pull down to chest 65x3 amrap
Military press with 24kg dumbbells 4x8
Posterior deltoids on bench 24kg dumbbells 4x10
Middle deltoids with 14kg dumbbells 4 series amrap + upper biceps with them amrap
Biceps with 50kg barbell 3 series amrap
Abs

 

[MarekBocanek]

25.3.

Deadlift conventional - 70x6, 110x6, 140x5, 160x5, 180x3x3
Front squat 70x3x6, 90x3,3, 100x3, 110x3
Benchpress 60x6, 90x6, 110x4, 120x3, 130x2.5 (so-so)

 

[MarekBocanek]

26.3.

3 km running
Narrow grip 4 series 50kg
Wide grip pull down 65x8, 75x6, 85x4, 90x3x3
Barbell row 70x6, 90x4x5
Abs - sides - 3 series
Abs - straight - 3 series

 

[MarekBocanek]

27.3.

just running again in the morning and early driving to office

 

[Diesel59]

27.3.

just running again in the morning and early driving to office

Imagine the progress that could be made without having to work.

 

[MarekBocanek]

Imagine the progress that could be made without having to work.

I wish it could be like that, but most of the days I am glad I have money to feed myself and the family

 

[MarekBocanek]

Easter holiday in the mountains (Czech-Polish borders), made approx 15 km a day, was a nice experience.

 

[MarekBocanek]

2.4.

warmup with OHS
Front squat 70x5, 90x3, 100x3, 110x3,3, 120x3
Back squat 130x3, 150x3, 170x3, 190x3,2
Romanian DL from racks 70x6, 110x5, 150x4, 170x3, 190x3x3
abs 3 series amrap

 

[MarekBocanek]

3.4.

20 mins quick one

narrow grip pull down 65kg 3x8
wide grip pull down 65x6, 75x6, 85x4, 90x3, 95x3
rowing 95kg 3x8
abs straight (in pauses) 3 series amrap