AwayLifter Posted May 27, 2021 Author Report Share Posted May 27, 2021 Incline bb bench 42.5kg 3x6, 5 front squat 52.5kg 8x3 machine rows 60kg 3x8 Should press 15kg dbs 8,8,6 rear delt band rows 3x15 missed a rep on the incline. added weight on front squats. will try for 4x6 on db shoulder press next time Quote Link to comment
AwayLifter Posted May 29, 2021 Author Report Share Posted May 29, 2021 Incline bb press 42.5kg 3x6,5 💀lift 70kg 3x5 ohp 40kg 8x3 row machine 60kg 3x8 band rear delt rows 3x20 missed the last rep on incline and had to roll the bar down. Much safer with incline than flat. I’ll try 5x5 next time. added 2.5kg on 💀lifts Ohp: 13 strict reps, the rest had a small push Quote Link to comment
AwayLifter Posted May 30, 2021 Author Report Share Posted May 30, 2021 Thun 2 1 Quote Link to comment
AwayLifter Posted June 1, 2021 Author Report Share Posted June 1, 2021 Incline bench 42.5kg 5x5 front squat 45kg 3x5 ohp 40kg 8x3 lat pull down 55kg 4x6 got 15 ohp strict reps. Last time was 13. Quote Link to comment
AwayLifter Posted June 4, 2021 Author Report Share Posted June 4, 2021 Yesterday incline press 42.5kg 5x5 deadlifts 70kg 3x5 ohp 40kg 8x3 (19 strict press reps) row machine 65kg 4x6 rear delt band rows 3x20 upped weight on row machine. 4 more strict press reps than last time Quote Link to comment
AwayLifter Posted June 5, 2021 Author Report Share Posted June 5, 2021 Incline press 42.5kg 5x5 front squats 47.5kg 3x5 lat pull down 55kg 4x6 should press 15kg dbs 4x6 band high pulls 2x15/band rear delts raise 2x15 upped weight on front squats. I haven’t done any cardio as had a leg injury but it feels ok now. Back to it tomorrow Quote Link to comment
AwayLifter Posted June 6, 2021 Author Report Share Posted June 6, 2021 Bike crunch 3x15 hanging leg raises 3x10 Running 3x7 mins with 3 minute walking rowing machine 2km @ level 6 good cardio session! I’ve had an injury but it’s ok now. Running was 6 and 4 last time so better this time. my goal is 30 minutes without break in one month. Then I’ll run outside near the mountains! But need to time first on treadmill. Rowing machine was my second time but much better than before. cardio in a mask is far from fun... Quote Link to comment
AwayLifter Posted June 7, 2021 Author Report Share Posted June 7, 2021 Dips -30kg 4x6 deadlifts 70kg 3x5 shoulder press 15kg dbs 4x6 machine rows 65kg4x6 band rear delt rows 3x20 i thought I’d do dips on this day as I’m going for monthly progression. Quote Link to comment
AwayLifter Posted June 8, 2021 Author Report Share Posted June 8, 2021 Before work session: bike crunch 3x15 Running: 3x: 7 mins jog / 3 mins walk Quote Link to comment
AwayLifter Posted June 12, 2021 Author Report Share Posted June 12, 2021 Reverse pec Dec 3x10 bike crunch 3x15 Running: 2.5 mins walk / 7.5 mins jog rowing machine 1.7km running was better but had to cut rowing machine short as have a minor pec tear and was in pain no weights for a while 🤦♂️ Quote Link to comment
AwayLifter Posted June 17, 2021 Author Report Share Posted June 17, 2021 Incline bench 40kg 4x6 front squats 47.5kg 3x5 lat pull down 60kg 4x6 Shoulder press 15kg dbs 4x6 Chest injury fully recovered. Calf injury came back but feels ok to start running. it’s sunny here until September and found a track so think I will run (jog!) outside and get a tan. Geneva was cr@p so no photos. Just another city.. Quote Link to comment
AwayLifter Posted June 22, 2021 Author Report Share Posted June 22, 2021 Dips -30kg 4x6 Snatch grip deadlifts 70kg 3x5 shoulder press 15kg dbs 4x6 back machine 65kg 4x6 Quote Link to comment
AwayLifter Posted June 26, 2021 Author Report Share Posted June 26, 2021 Incline press 40Kg 4x6 front squats 47.5kg 3x5 lat pulldown 55kg 4x6 shoulder press 15kg dbs 4x6 band high pull / band rear delts 2x10 / 2x15 Quote Link to comment
AwayLifter Posted June 27, 2021 Author Report Share Posted June 27, 2021 rear delt machine 3x10 rear delt band rows 3x20 ab bike crunches 3x15 Running 3x7.5mins with 2.5 min walking rowing machine 2x1km no masks in the gym now!!! Quote Link to comment
AwayLifter Posted June 28, 2021 Author Report Share Posted June 28, 2021 Dips -30kg 4x6 deadlift 72.5kg 3x5 shoulder press 15kg dbs 8,8,7,1 back machine 65kg 4x6 band high pull 3x10 / rear delta 3x15 added weight on deadlifts. upped reps on shoulder press Quote Link to comment
AwayLifter Posted June 29, 2021 Author Report Share Posted June 29, 2021 On 6/27/2021 at 7:05 PM, AwayLifter said: rear delt machine 3x10 rear delt band rows 3x20 ab bike crunches 3x15 Running 3x8mins with 2 min walking rowing machine 2km Quote Link to comment
AwayLifter Posted June 29, 2021 Author Report Share Posted June 29, 2021 Screwed up but added workout in the quote. Jogging was for 30 sec more with 30 sec less rest. I’m getting closer to my target of 30 minutes non-stop. managed 2km rowing without stopping. Quote Link to comment
AwayLifter Posted July 1, 2021 Author Report Share Posted July 1, 2021 Incline bench 40kg 4x6 front squats 50kg 3x5 lat pulldown 60kg 4x6 shoulder press 15kg dbs 3x8 band work Form was better on incline. I think i wasn’t going up in a straight line before. upped weight on front squats. got 3x8 this time on shoulders; last time was 1 rep short Quote Link to comment
AwayLifter Posted July 3, 2021 Author Report Share Posted July 3, 2021 Dips -25kg 4x6 deadlift 75kg 1x5 back machine 65kg 4x6 Dropped assist on dips by 5kg but pulled my lower back doing deadlifts. Risk vs reward, I think I will replace them Quote Link to comment
AwayLifter Posted July 12, 2021 Author Report Share Posted July 12, 2021 Dips -25kg 4x6 Lat pull down 60kg 4x6 landmine press bar+25kg 3x8 goblet squats 20kg 2x8 band high pulls / rear delts 3x10 / 3x20 Lower back felt ok to workout again. Just 2 sets on legs but 3 next time Quote Link to comment
AwayLifter Posted July 13, 2021 Author Report Share Posted July 13, 2021 Rear delts 3x20 running 3x9 minutes. Tried abs but lower back said no. running was a pb. Closer to 30 minutes Quote Link to comment
AwayLifter Posted July 14, 2021 Author Report Share Posted July 14, 2021 Incline press 40kg 4x6 row machine 65kg 4x6 Shoulder press 15kg dbs 3x8 goblet squats 20kg 3x8 band work: high pull / rear delts 3x10 /3x20 i will increase the row weight next time Quote Link to comment
AwayLifter Posted July 19, 2021 Author Report Share Posted July 19, 2021 I was in Paris but am back now. dips -25kg 4x6 lat pull downs: 65kg 6,6,5 then 60kg 1x6 landmine squat and press bar+25kg 3x8 Usually band pulls Rear delt machine 3x10 Quote Link to comment
AwayLifter Posted July 20, 2021 Author Report Share Posted July 20, 2021 Jogging: 3x9 min with 1 min walking. I was tempted to blow out the gym but forced myself. The last 5 minutes was very tough but made it to the end. 2.1 jogging or 3.4 ish km. 1 Quote Link to comment
AwayLifter Posted July 21, 2021 Author Report Share Posted July 21, 2021 Incline bench 40kg 4x6 row machine 70kg 4x6 shoulder press 17.5kg dbs 3x6, 1x5 goblet squats 20kg 3x8 bands: high pulls / rear delta 2x10 / 2x20 upped weight on rows by 5kg upped weight on shoulder press but missed the last rep. my tan is coming on and I’m going to a no masks club in Zurich on Saturday. I’ll have a look round in the afternoon. maybe Lausanne next weekend as that’s party town with all the bars. Last time I went was in lockdown 💀 2 Quote Link to comment
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