By The Power of Grayskull

[AwayLifter]

Chest press 55kg 3x8

row machine 75kg 3x8

thrusters bar+30kg 2x8

hang clean and press 15kg dbs 3x6

 

bands 3x10 each

 

chest and row machine are the same so that’s not bad.

 

dropped a set on thrusters as added hang c&p and they were brutal.

[AwayLifter]

Running tomorrow 🙈🙈🙈

[AwayLifter]

Luzern

 

[AwayLifter]

Chest landmine press bar+30kg 3x8

row machine 70kg 3x8

band lateral raises 3x10

squat clean and press 15kg dbs 8x3

 

bands:

rear delts 2x20

high pull 3x10

 

I did 30 seconds rest between squat c+p. Felt like cardio!

 

I will drop 5kg on the row machine next time. The other machine is fine though.

 

[AwayLifter]

Chest machine 55kg 3x8

row machine 75kg

curls / band lateral rows 3x8 / 3x10

clean squat press 17.5kg dbs 8x3

 

bands:

high pulls / rear delts 3x 10 each

 

i upped weight on db clean squat press, which I will now call csp. Brutal but form could have been better on the shrug part. I’ll work on that.

[AwayLifter]

Band rear delt rows 4x15

ab bike crunch 3x15

running 2x10 minutes

 

back on the running finally. Only managed two sets but will work my way back 

[AwayLifter]

Landmine chest bar+31.25kg 3x8

rows 75kg 3x8

Clean thruster 17.5kg dbs 8x3

 

bands:

high pulls / rear delt 3x10 each

 

leg press 101kg 1x20

 

Added weight on chest.

clean thrusters were slightly easier as I wasn’t so aggressive on the pull.

Added in leg press. Will aim for 2 sets next time.

[AwayLifter]

Chest press 60kg 4x6

rows 65kg 3x8

curls / band laterals

csp 17.5kg 7x3

leg press 1x20 101kg

 

added 5kg on chest.

dropped 15 seconds of rest time on csp but missed last set.

 

hamburg this weekend to get drunk.

[AwayLifter]

Bands:

rear delt rows 5x10

rear delt raises 5x10

 

running 2x10mins

 

i forgot the abs.

 

running was easier. I plan to add 1 minute each week for 5 weeks as a mini target.

 

 

[Endor]

On 11/5/2021 at 7:16 AM, AwayLifter said:

hamburg

How was it? I loved the beer in Germany

[AwayLifter]

On 11/10/2021 at 6:50 PM, Endor said:

How was it? I loved the beer in Germany

Hard work! Hamburg is great.

 

finally back to the gym…

[AwayLifter]

Chest 60kg 4x6

back 75kg 3x8

thrusters 17.5kg dbs 3x6, 1x4

 

curls / band laterals 3x8 / 2x10

band high pulls 3x10

[AwayLifter]

Reverse pec Dec 3x10

bands:

rear delt rows 3x15

rear delt raises 3x20

 
Ab bike crunch 3x15

 

running 2x11 minutes

 

I did 3 rear delt exercises, remembered to do abs and added 1 minute on the running.

 

good session!

 

back to Vevey next weekend then in Madrid the one after. Never been to Madrid so looking forward to it.

[AwayLifter]

Chest fly 1x20 20kg

chest landmine press bar+35kg 4x6

rows 65kg 3x8

hang clean and press 17.5kg 4x6

leg press 101kg 3x15

 

added weight on landmine press but last 2 reps had a slight leg push

 

ill do hang clean and press but not with the squat. They were still a killer though.

 

i added leg press and hcp took up a lot of energy 

[HomeLifter]

Bands:

rear delt rows 3x15

rear delt raises 3x20

 

ab bike crunch 3x15

 

Running 2x12 minutes

 

added a minute on the running. I’ll aim for 2x13 next time 

[AwayLifter]

Landmine chest press bar+35kg 4x6

back 75kg 3x8

thrusters 17.5kg dbs 4x6

 

Band high pull 3x10

 

[AwayLifter]

I’ve been slack as was in Madrid last weekend but back to it today.

 

[AwayLifter]

[AwayLifter]

[AwayLifter]

[AwayLifter]

Today:

chest 55kg 4x6

back 75kg 3x8

Curls / band laterals 3x8 / 3x10

thrusters 17.5kg 3x6, 1x5

Band  high pulls 3x10

 

Back to 60kg on chest next time.

Band laterals were a killer on the side delts. My form is better now.

Thrusters we’re really tough (a squat with dbs at shoulders then a press). Missed the last rep.

 

Looks like I’m doing a few weeks crash course French in Jan 😱

[AwayLifter]

Machine chest fly  1x20

landmine chest press bar+35kg 4x6

chin ups -40kg 3x8

thrusters 17.5kg dbs 3x8

band high pull 3x10

[AwayLifter]

Reverse pec Dec 3x15

babd rear delt rows 3x15

band rear delt raises 3x20

 

running 1x12 mins, 1x6 mins

 

Need to keep at the running or I drop off fitness..

 

il keep on this week then I’ll be back home for Xmas so will be jan next 

[AwayLifter]

Forgot to log sessions.

 

last 2 weight sessions in Cabary Island hotel:

 

Chest 60kg 4x6

lat pulldown 50kg 3x8 / band triceps 2x15

curls / band laterals 3x8 / 3x8

thrusters 14kg dbs 3x8

 

14kg is the highest db weight so using that

[AwayLifter]

Running 1x15 minute

 

rear delt work

 

15 mins running is a personal best. I will add a minute on each time then see where I am once I get to 20 mins