Ok here it is. I decided to start a log. Let's see if I can keep this active. At least I promise to try.
- Started training somewhere around 2002 when I was in army
- Back then my weight was about 85 kg's (now it's 108 kg)
- I'm about 188 cm tall (something like 6'1"-6'2")
- I've had problems with my lower back (way before I started training with weights) so it affects to my training but nowadays I know how to keep it secured and I won't do anything that feels bad in my lower back. For example when training legs I have to be very careful.
I will mark my training like this: 2x10x500 kg (2 is the number of sets, 10 is the number of reps and 500 is the amount of weight). > is a drop set. Units will be in kilograms.
This is my split ATM:
1. Chest, shoulders
Calves at least twice a week and abs also twice a week. I also usually add lil' some something to those days depending how I feel. For example I may do some delts also at back day. You'll see.
Feel free to ask if you have something on your mind!
Here's something that I have done this week:
Monday July 28th - Chest, delts
Bench press BB: 2x3x140 kg. Getting back to bench press again. I did incline bench press for a long time.
Incline hammer strength: 8x80, 8x110 > 6x80 kg
Side lateral raise: 4x10x16 kg
Standing calf raise: 4x15x120 kg
Upright row BB: 3x15x40 kg
Cable curl for biceps: 3 sets just for pump.
Tuesday July 29th - Legs, abs
Front squat: 2x3x110, 2x3x90 kg
Reverse hyper: 3 sets
Hack (leverage): 10x6x40 kg. Damn this was sick because my rest time was only like 30 seconds between sets.
At the end I did some abs (I don't even know what's the name of this exercise in English but that's not important).
Friday August 1st - Arms. This was basically a workout when I really concentrated to feel the tension in my arms and didn't go that heavy.
Preacher curl: 5x10
Pushdown (rope): 5x10
Lying triceps extension (with girya): 3x10 This was kinda funny. It was the first time I did this with girya.
Bicep curl DB: 2x10
Standing calf raise: 3x10
Side lateral raise DB: 3x15
That's it. I'm going to hit back tomorrow morning so keep tuned fellas!!
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