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9th of January 2019
session 2: back + biceps
reverse grip pullups / pulldowns:
6+x partials / 76,5kg 6 10
5+x partials / 76,5kg x 5 –> 58,5 x 7
Maybe it´s because of my bodyweight increasing but I keep hitting the wall at 6 pullups. I´ll keep doing them anyway. Let´s call it bulit in progression.
Rope pullovers:
57,5kg 3 sets of 10 (rest/pause)
I´m back to the weight I was using before but now I have a much better stretch/squeeze sensation. Just like I wanted.
Smith machine rows
100kg x 10, 10, 10 (little momentum to get 10 here, up one kg from last time
All time best here!
One arm dumbbell rows
50kg x 11, 8, 7
Lying incline dumbbell rows
20,5kg, 3 sets of 12
behind the neck pulldowns
62,5kg 3 sets of 10 (little cheating)
Seated incline dumbbell curls
15kg x 3 sets of 10 (rest pause)
almost lying flat here. Stretch is maximal
Alternate dumbbell
20kg x 3+3+3 (rest pause)
Front double cable curls
15,5kg x 10, 10, 10 (little cheat)
Rope hammers
28kg 3 sets of 12
Superset of wirst curls and reverse wrist curls till I can´t move my hands anymore…
100 reps of cable crunch 27,5kg
9th January 2019
session 1: delts + traps
Very high incline smith press
2.5 plates plus 0.5kg, 3 sets of 10 rest/pause
immediately after last set jump into
rear delt cable flys
12,5 kg x 20, 3 sets (little momentum used)
Like is said, for rear delts, especially on this exercise, higher reps give me better results.
side dumbbell raises
25,5kg x 7+3 (cheated), strip set: 25,5 –> 20,5 –> 15 x 10 reps each
DB shrugs 60kg x 3 sets 0f 10-12
supersetted with
cable straight bar upright rows 38kg x 3 sets of 15 (little cheat if needed)
DC stretch for delts immediately after last set.
Yes, Matt. 510lbs
This has been too much though. I feel flat today.
I think working up to 2 heavy sets of 600 or something would have been more productive as far as muscle gain. I´m starting to realize this fact…8th January 2019
Session 2: calves and ham emphasize legs
Superset of legpress calves and standing calves
5 sets of 10 reps each (heavy!), rest/pause if necessary, going back and forth with as little rest as possible, finish both with a 1 minute loaded DC stretch
Seated leg curls (Cybex)
3 sets of 10 reps 65kg (rest/pause) strip to 45kg x 10 reps
Cybex Squat press
7 plates x 5 sets of 15 (rest /pause) super controlled eccentrics, stance wide enough that I can get my thighs past gut.
regular Deadlifts off the floor
RVT (Roman Volume Training!)
10 sets of 5 reps (goal is 50 reps total with as little rest as possible)
Hip thrusts
FIRST TIME EVER in my entire life
3 sets of 10, 100kg
Finish off with a DC stretch for hams immediately after the last set.
Followed by a lower body stretching routine (future video).
8th January 2019
session 1: chest + triceps
Deadstop incline smith presses
3 sets of 10, 3 plates
incline DB flys
20,5kg goal is at least 10 reps, if I can´t get 10 I switch to pressing the bells
Superset of bodyweight dips / cable crossovers
3 sets to failure / 37,5 x 10 (rest/pause)
DB pullovers
3 sets of 10, 50kg
Straight bar pushdown
52,5kg x 21, 17+4, 16+4 rest/pause
overhead rope
17,5 x 11, 10+1, 9+2 (little cheat)
Close grip pushups, feet elevated
3 sets to failure
100 reps of cable crunches 30kg
There is no more “my own doing” as Matt is coaching me and we have set / are setting up my plan together.
I commit to something. I stick to my word.
Here´s something that will blow your mind:
Friday: 1 training session
Saturday: 1 training session
Sunday: OFF!
Monday (today): 1 training session
Yes… I don´t even know how I got through those days but I did.
I feel funny though…
So, here´s what I did today:
7th January 2019
Back + Biceps
reverse grip pullups / pulldowns:
6+x partials / 58,5kg x 9
5+x partials / 58,8kg x 8
Rope pullovers:
57,5kg 3 sets of 10
Smith machine rows
95kg x 10, 10, 10 (little momentum to get 10 here)
One arm dumbbell rows
50kg x 10, 8, 7
Lying incline dumbbell rows
20kg, 3 sets of 12
getting better at feeling this one
Rack Deads.
5 x 5 215kg
increase in weight! Yes!
Seated incline dumbbell curls (very low angle)
15kg x 10, 7+3, 6+4 (rest pause)
Alternate dumbbell
20kg x 3+3+3 (rest pause)
Front double cable curls
15kg x 8+2, 7+3, 7+3 (little cheat)
reverse grip straight bar cable curls
27,5kg 3 sets of 12 (little cheat)
Superset of wirst curls and reverse wrist curls till I can´t move my hands anymore…
5th Janauary 2019
Session 1 and only: calves and quad emphasize legs
Superset of legpress calves and standing calves
5 sets of 10 reps each (heavy!), rest/pause if necessary, going back and forth with as little rest as possible, finish both with a 1 minute loaded DC stretch
Seated leg curls (Cybex)
3 sets of 10 reps 65kg (rest/pause) partials to absolute failure on the last one. Then DC stretch (that fucking hurt…)
Cybex Squat press
5 plates x 5 sets of 15 (rest /pause) super controlled eccentrics, stance wide enough that I can get my thighs past gut.
barbell squat (comfortable stance)
50 reps total with as little rest as possible using 140kg. First set was 11, reracked for 20 deep breaths, 6 rereack for 20 deep breaths and so on…
45 degree heel elevated dumbbell squat. 20kg in each hand. 3 sets of 15, 13, 10 plus bodyweight until i couldn´t get up anymore.
Finish off with a DC stretch for quads immediately after the last set (as soon as you´re able to get up again).
Followed by a lower body stretching routine (future video).
4th January 2019
one and only session: Back + biceps
reverse grip pullups / pulldowns:
6+x partials / 58,5kg x 10
5+x partials / 58,8kg x 8
Rope pullovers:
52,5kg 3 sets of 10
Smith machine rows
91kg x 10, 10, 10 (little momentum to get 10 here, up one kg from last time 🙂
One arm dumbbell rows
50kg x 10, 7, 7
Lying incline dumbbell rows
20kg, 3 sets of 12
behind the neck pulldowns
60,5kg 3 sets of 10 (little cheating)
Seated incline dumbbell curls
15kg x 12, 8+5, 7+4+2 (rest pause)
Alternate dumbbell
20kg x 3+3+3 (rest pause)
Front double cable curls
15kg x 10, 10, 10 (little cheat)
Rope hammers
27,5kg 3 sets of 12
Superset of wirst curls and reverse wrist curls till I can´t move my hands anymore…
3rd January 2019
session 2: calves + ham dominant legs
Side note: I filmed this session. Video should be on the site very soon…
Superset of standing calves and seated calves
5 sets of 10 reps each (heavy!), rest/pause if necessary, going back and forth with as little rest as possible, finish both with a 1 minute loaded DC stretch
lying leg curls
3 sets of 10 reps 47,5kg (rest/pause)
Vertical press
3.5 plates 3 sets of 15 (rest /pause) super controlled eccentrics, stance wide enough that I can get my thighs past gut. That was awful…
Deads
200kg 5×5
single curl
3 sets of 12 going back and forth
Superset of adductor/abductor machine
3 sets each 15-20 reps
Followed by a lower body stretching routine.
3rd Jan. 2019
Session 1. Delts + Traps
smith presses
3 sets of 10 rest/paused
Just like on chest, I ffel my tendinitis is as good as gone and I´m able to push heavier loads again. Soon 3 plates will fly up like nothing.
rear delt cable flies
3 sets of 20 (little momentum at the end)
I´m doing higher reps here as those make my rear delts grow the best. 10 reps id my minimum on rears. I go as high as 30 sometimes. This is one of the few muscles where higher reps actually do work.
side dumbbell raises
25kg 3 sets of 13, 10+partials, 8+partials
side cable
10kg 3 sests of 10, 8+2 negatives, 6+4 negatives
enjoy the negatives and the stretch at the bottom. You don´t get that stretch with dumbbells
DB shrugs – 3 sets to failure (150lbs)
supersetted with
close grip upright cable rows – 3 sets of 12 (little cheat at the end)
100 reps of cable crunches (30kg, practice your ab/thigh shot)
2nd January 2019
2. session: Chest + Triceps
Incl. Smith
3 Sets, 100kg (not counting the bar) of 10 reps rest/paused
Fuck YES! That was a PR in weight ever since my elbow injury! I didn´t feel any pain and I haven´t gone that heavy in… wow… I can´t even remember!
Incline dumbbell flys
20kg for 3 sets, goal is at least 10 reps, if I can´t get 10 I switch to pressing the bells. Super deeeep stretch with a pause at the bottom. No bungee cording!
Superset of bodyweight dips / cable crossovers
3 sets to failure / 37,5 x 10 (rest/pause)
Straight bar pushdown
52,5kg x 21, 17+4, 16+4 rest/pause
overhead rope
17,5 x 11, 10+1, 9+2 (little cheat)
Close grip pushups, feet elevated
3 sets to failure
100 reps of cable crunches 30kg
2nd Janauary 2019
Session 1: calves and quad emphasize legs
Superset of legpress calves and standing calves
5 sets of 10 reps each (heavy!), rest/pause if necessary, going back and forth with as little rest as possible, finish both with a 1 minute loaded DC stretch
Seated leg curls (Cybex)
3 sets of 10 reps 62,5kg (rest/pause)
Cybex Squat press
7 plates x 5 sets of 15 (rest /pause) super controlled eccentrics, stance wide enough that I can get my thighs past gut. That was awful…
Smith squat (comfortable stance)
80kg GVT 10 x 10 (super controlled eccentric, 2 second sit DEEP in the hole)
Finish off with a DC stretch for quads immediately after the last set. Next time I´ll drop the GVT and see what weight I can work up to for 2 max sets of 6-10 reps. I just can´t do that every time because my knees will give me shit if I did…
Lying dumbbell curl on the floor
5 sets of 6 reps in a cluster with a 20kg dumbbell (30 breaths rest in between clusters)
control the eccentric, knees touching all the way, squeeze the adductors
Followed by a lower body stretching routine.
