Patrud

Forgot to log my Friday workout, but here it is: Bench 70 @ 6-6-6-7 (Felt heavy, gonna o 72,5 next time as the program says BB Row 40 @ 6-6-6-7 (did a strong deload here I didn't feel like my form was good at all north of 50. Focusnow was to really people with my back with no upper body movement or "cheat" momentum) Squats 75 @6, 77.5 @ 4, 80 @ 3, 82.5 @ 2, 85 @1 (this felt really heavy but I think I still have more to give. Gonna try 80-90kg next time and see if I manage to keep good form then Chins 4,3,3 (one more rep than last time. Slow and steady i guess) BB curl 32.5 @ 6-6-6-7 (this felt fine, form a little of on the last few reps, still gonna try 35kg next time and see how i do)

Thanks for stopping by and for the words of encouragment! And yes, I have long belonged to the group of people that sets too many too complicated and too hard goals and gets discouraged when I don't reach them. This time it all seems manageable.

Missed the Wednesday workout because of work but did it yesterday (thursday) instead. MP 50 @ 6-6-6-7 - PR, felt good, going to raise to 52,5 next time Deadlift 100 6, 105 4, 110 3, 115 2, 120 1 - PR! Felt geat. Love deadlift. Used chalk for the first time which really helped my grip Lat pulldowns 50 @ 6-6-6-7, 55 next time One arm DB Row 18 @ 18-18. Felt heavy. Hard to do that many reps and get good form but I'll try two sets of 20 next time and see how it feels. Weighted dips 15 @ 6-7-8, will try 3x8 next time shouldn't be a problem. Am off to do my friday session now (holiday in Sweden today).

Well had my first real day of the challenge today. Feels good to focus on the gym program and not have too many other goals for starters

Hey thanks for stopping by! Yup still here but was gone during the weekend so writing the original post on thursday right before I left was silly. But I've started now

Monday 17th june Todays workout Bench 75kg 6-6-4-5 - that means deload to 70kg next time Pendlay Row 55kg 6-6-6-7 - 57.5kg next time Squats 70kg 5 reps, 72.5kg 4 reps, 75kg 3 reps, 77.5kg 2 reps and 80kg 1 rep Chins BW 3x3 BB curl 30kg 6-6-6-7. 32.5kg next time

Alright have followed on this site for a long time haven't made an account. Thought it was about time. I turn 27 in a week. Kinda doughy and have always had a dream to one day have a 6 pack and be in amazing shape. Shocker right?:) I'm 182cm, 77kg about 20% bodyfat. At first I had the idea to have a very ambitious challenge but I realized that I always set my goals far too high and then fail to achieve them. So a very simple 12 week challenge ahead with a single goal. Stick to the program below. Adding bb curls workout a and dips workout b. If I succeed with this it will mark the first 12 weeks I’ve stuck to a program. Will hit the gym Mon-Wed-Fri. First session today (Monday 17th of June I edited the thread)