Marek's Redoing

[MarekBocanek]

4.4.

Leg press 50x10, 100x8, 150x6, 190x5, 230x4, 260x4,4
Incline BP 60x8, 90x6, 100x3x4
BP machine 105 3 series amrap
Cable fly 60x3x8
Calves 4 series 70,80
Abs 3 to sides, 3 x toes to bar

 

[MarekBocanek]

5.4.

conventional DL 70x6, 110x6, 140x4, 160x3, 180x3x3
hyperextension 40kg barbell 4 series amrap
overhead press 50x6, 60x4, 70x3, 80x1,2,1.5 (suffering, pretty bad quality)
posterior deltoids on bench 30kg dumbbells 3x8
middle delt dumbbells 15x8, 17.5x6,6
abs - hanging - sides - 3 series amrap

 

[MarekBocanek]

8.4. slight pause due to nefrology tests (all went well)

Front squats 70kg 4x7,4x6
Romanian DL from racks 70x8, 110x6, 140x5, 160x4, 180x3, 190x2, 200x2
Benchpress 60x6, 90x5, 110x4, 125x3x3
abs - 3 series (side) amrap

 

[MarekBocanek]

9.4.

Narrow grip pull down 4 series
wide grip pull down 65,75,85, 90x4x4
Barbell rows 70x6, 90x3x5
Rowing 105x3x5-6 slowly
overhead press 50x5, 60x5, 70x3x3
biceps with barbell - 45x3 amrap
biceps with barbell (upper biceps) - 45kg 3 series amrap
abs - sides - hanging position with 10kg dumbell 3 series amrap
abs - straight - 3 series amrap on bench

 

[MarekBocanek]

10.4.

Leg press 50x8, 100x8, 150x6, 200x5, 240x4, 260x3x5
Incline benchpress 60x6, 80x6, 100x4, 110x2x3
cable fly 8x60,65,70,70
hamstring machine 5 series
triceps push down - inner side 3 series
triceps push down - straight - 3 series
calves + abs 4 series

 

[MarekBocanek]

11.4. (residues)

middle deltoids 15kg dumbbell 4x10
posterior deltoids 30kg dumbbells 4x8
biceps with barbell (inner biceps) 50kg 4x8
biceps with barbell (outer biceps) 50kg 4x5
abs in hanging position - sides - 4 series amrap

 

[MarekBocanek]

12.4.

Front squat 50,70,90,100
Back squat 100,120x4, 140x3, 160x3, 180x3,3
by making some stupid moves of barbell on my back, vertebrea clicked and expecting some pain later today or tomorrow, so moved to one leg squat
4 series of single leg squat amrap
Benchpress 60x6, 90x6, 110x3, 120x3, 125x3, 130x2,3,3

 

[MarekBocanek]

13.4.

Upper back
Narrow grip pull down 65, 70, 75, 80x6
Wide grip pull down 85,95,105, 115x3x3
Rowing 105x4x6
Residues
Calves 6 series (in between back workout)
Cable fly 65x8, 70x6, 75x3x6
hamstrings 6 series
triceps
abs

 

[MarekBocanek]

15.4.

DL conventional 70x6, 110x4, 140x3, 160x3, 180x2
Romanian DL from racks 3x3x180
Back squat 70x5, 110x3, 140x3, 160x3x3
Benchpress 60x6, 90x5, 110x3, 120x3x3
abs - sides - plank 4 series

 

[MarekBocanek]

16.4.

Morning 2.5 km run

Lunch
Narrow grip pull down 55x8, 60x2x6, 65x2x5, 70x5
Wide grip pull down 80x3x5
Overhead press 50x8 front, 50x7 (behind head), 60x6 (f), 60x5 (b), 60x5,5 front
Abs - side belly - hanging and toes upward - 3 series amrap

 

[MarekBocanek]

17.4.

Squats
front squat 70x6, 90x4, 100x4, 110x3, 120x3, 125x3,3
Back squat 130x5, 150x3, 170x3, 180x3x3
abs 3 series amrap

 

[MarekBocanek]

19.4.

Incline benchpress 60x6, 80x6, 100x3, 110x2,2, 100x3x3
Cable fly 60,65,70,75 amrap
Hamstrings 6 series on machine amrap
Middle deltoids with barbells 16x2x8, 18x2x7
Upper back
Narrow grip pull down 65x8, 75x6, 85x4,3,3
Wide grip pull down 85x4, 95x4, 100x4,4
Calves 5 series
Abs 3 series on bench amrap

 

[MarekBocanek]

20.4.

Deadlift
Sumo 70x8, 110x5, 150x3, 170x3
Conventional DL 180x3, 190x3
Rack pulls 210x3, 230x3x3 (keeping in upper position for trapezoids to react too)

Benchpress 60x6, 90x5, 110x5x5
Triceps 4 series
Hanging wipers 4 series amrap

 

[MarekBocanek]

21.4.

Only squat day
Warm up jumps and bulgarian squats
Back squat
70x6, 100x5, 120x5, 140x4, 160x3, 180x3, 190x3,3,3
Bulgarian squat (body weight) + abs on bench 3 series

 

[MarekBocanek]

23.4.

Narrow grip pull down 70,80,90,95x3
Wide grip pull down 95x5, 100x4, 105x4, 110x4, 115x3x3
Rowing 115x6, 120x5, 125x4
Incline Benchpress 60x6, 90x6,5,5,4,3,3
Hamstrings on machine 95,100x2x8, 110x2x6, 120x2x5
Biceps hammer curl with barbell 30kg 3 series amrap
Biceps hammer curl 20kg dumbbells 8,7,6
Abs - hanging wipers 3 series amrap

 

[MarekBocanek]

24.4.

DL 70x6, 110x5, 140x4, 170x3, 190x3x3
Front squat 70x3, 80x3, 90x3, 100x3, 110x3, 120x3
Abs 3 series

 

[MarekBocanek]

25.4.

Benchpress 60x6, 90x5, 110x5,5,4,3,3
Overhead press 50x5, 60x5, 70x3x3
posterior deltoids 27,5kgx3x8
middle deltoids dumbbells 15kg x 8

i smashed incidentally my fingers between dumbbells so bit of blood around, had to use bandage, for few days I won't be able to use my hand, so be careful when putting them back to rack i learned the hard way

 

[Yano]

25.4.

Benchpress 60x6, 90x5, 110x5,5,4,3,3
Overhead press 50x5, 60x5, 70x3x3
posterior deltoids 27,5kgx3x8
middle deltoids dumbbells 15kg x 8

i smashed incidentally my fingers between dumbbells so bit of blood around, had to use bandage, for few days I won't be able to use my hand, so be careful when putting them back to rack i learned the hard way

Ouch ! heal up fast !

 

[MarekBocanek]

Thx already better, so should be fine next week.

running 3km
abs

 

[MarekBocanek]

27.4.

Wide grip pull down 6 series
Leg press 100x8, 150x6, 190x6, 230x4, 270x3x4
Calves 6 series
Narrow grip 65,75,80 x5
Hanstrings 7 series
Biceps hammer curl dumbbells 18kg 3x8
Biceps curl barbell 40kg 3series amrap
Abs