Marek's Redoing

[MarekBocanek]

6.2.

narrow grip pull down 65kg 6x6
wide grip pull down 65x6, 75x5, 85x5, 90x4,4
biceps with barbell 50kg 4x8
side planks with 20kg dumbbell 3 series
abs - hanging (sides) 3 series

 

[MarekBocanek]

7.2.

3 km run
jumps from squat with barbell 40,50,60,70kg 8 series (5-3 reps)
abs

 

[MarekBocanek]

8.2.

Incline benchpress 60x5, 80x5, 100x4, 110x3x3
cable fly 55x8, 60x8,8, 65x6, 70x6,6
hamstrings 90,95,100 8 series
calves 6 series amrap
abs - hanging position - sides 3 series amrap

 

[MarekBocanek]

8.2. afternoon

overhead press 50x6, 70x5, 80x2, 85x2,1,1
overhead press (pushing behind my head) 40x4x6-8
rear deltoids 27.5kg dumbbells 4x8
medial deltoids with dumbbells 12.5x8, 15x6, 17.5x6,6

 

[MarekBocanek]

10.2.

Front squat 50x5, 70x5, 90x3, 110x3, 120x3
Back squat 120x5, 150x5, 170x3, 180x3, 190x3x3
Romanian DL from racks, 70x5, 110x5, 150x5, 170x3, 180x3, 190x3
Benchpress 60x6, 90x5, 110x3, 130x3, 135x3, 140 fail (but still having all teeth

 

[MarekBocanek]

12.2.

Narrow grip pull down 70,75,80,85
Wide grip pull down 85,95,105,110,115
Rowing 115x4
hamstrings 90,95,100,105x3
incline BP 60x5, 80x5, 100x4x4
cable fly 60,65,70,75x8
abs hanging - focusing on side abs - 3 series

 

[MarekBocanek]

14.2.

Leg press 100x6, 150x6, 200x5, 240x4, 260x3, 280x3x3
Bulgarian squats with 18kg dumbbells 3x8
Calves 100kg 5 series amrap
Abs straight on bench 3 series

 

[Ginevra]

Very strong leg press...

 

[MarekBocanek]

thank you

 

[MarekBocanek]

early quick training and driving to office
3 km run + abs

 

[Ginevra]

early quick training and driving to office
3 km run + abs

Time for 3 m run?

 

[MarekBocanek]

Time for 3 m run?

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

 

[MarekBocanek]

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

 

[MarekBocanek]

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

 

[Ginevra]

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?

 

[Ginevra]

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

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

 

[MarekBocanek]

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.

 

[MarekBocanek]

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.

 

[MarekBocanek]

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

 

[MarekBocanek]

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