By The Power of Grayskull

[AwayLifter]

Male in mid-40s working in Switzerland.

 

Gyms are open and I’ll log my workouts.

 

I’ll do full bodies and my cardio will be jogging outside.

 

A

Incline BB press / curls

machine rows / side swings (for delts)

Band lateral raises /Landmine thruster (squat into press)

Landmine RDL

 

B

dips/chins/curls

Band tricep extensions/db clean and press

goblet squats

[AwayLifter]

Today

 

dips/chins: assist 45kg 4x6 / curls 3x8

12.5kg dbs clean and press 3x8

goblet squat 20lg 2x8

 

im not going to bother logging the assistance exercises but I’ll be doing them.

 

 

[AwayLifter]

A couple of photos from Montreux (taken on phone!)

 

[AwayLifter]

Jogging/walking 30 minutes

 

Band work:

rear delt rows 3x15/high pull 3x10/rear delt raise 3x10

 

ive just started jogging and need to include walking at the moment. I have the river on one side and the Swiss mountains on the other.

 

weights tomorrow 

[AwayLifter]

Incline bb press 32.5kg 4x6

Row machine 60kg 3x8

landmine thruster bar+25kg 4x6

 

added 2.5kg on incline.

added 5kg in row machine 

added 5kg on thruster 

 

low volume at the moment as I’ll probably need to do a 40 minute session before work soon.

 

im starting German classes this week 

[AwayLifter]

Rear delts

 

band rear delt rows 2x20

Band high pull 2x10

Band rear delt raise 2x10

[AwayLifter]

I added a couple more photos of Montreux. 

 

[AwayLifter]

Dips / chins -40kg assist

db clean and press 15kg dbs 4x6

 

quick 30 minute session before my German class.

 

I think I will add in a 4th as my sessions are so short 

[AwayLifter]

Incline bench 35kg 4x6

machine row 65kg 4x6

landmine thruster bar+27.5kg 4x6

landmine sumo squat bar+30kg 2x8

 

Added weight on row and landmine thrusters.

 

Ill add weight on sumo squat next time 

[AwayLifter]

Chin up / dips -40kg 4x6

deadlifts 60kg 3x5

db clean and press 15kg 4x6

 

Chin ups and dips were fractionally easier. I suspect I will take 5kg off the assist each month.

 

Added deadlifts in to help with fat loss / conditioning. 
 

I think I’ll use this as my Swiss photos log too as I lost my photos from Lucerne when my old phone broke. Neuchatel is next in the list of places.

[AwayLifter]

Incline bench 35kg 4x6

chins -40kg 4x6

landmine thruster bar+27.5kg
 

added weight on landmine thrusters 

[AwayLifter]

Lake Neuchatel in the Swiss French region:

 

 

[AwayLifter]

[AwayLifter]

View from Bern 2 minutes from the train station 

[AwayLifter]

Incline bench 37.5kg 4x6

chins ups -35kg 4x6

deadlifts 60kg 4x6

db clean and press 17.5kg dbs 3x6, 5

 

added weight on incline and c+p. 
reduced chin assist by 5kg

not bad with a hangover!

[AwayLifter]

Incline press 37.5kg

chins -30kg 4x6

landmine thruster bar+30kg

 

band work:

rear delt row 2x15/ high pull 2x8 / rear delt raise 2x10

 

added 2.5kg on the thruster and could feel the difference!

[AwayLifter]

Incline bench 17.5kg dbs 4x6

deadlifts 62.5kg 3x5

push press 40kg 8x3

machine row 60kg 3x8

 

gym was busy so had to make a few substitutions.

 

added 2.5kg on deadlifts 

[AwayLifter]

Band high pulls 3x10 / band rear delt raise 3x15

Landmine rear delt rows bar+5kg 3x8

 

Treadmill 3x5 minutes running...

 

Well, the running is a start. Is raining here so needed to go to the gym.

[AwayLifter]

Incline bb press 40kg 4x6

chin ups -30kg 4x6

landmine squats bar+30kg 3x8

landmine side press bar+7.5kg 3x8

 

Added 2.5kg on incline.

Chin ups were slightly easier. Had to rest pause 3 reps last time. One this time.

Went from 4x6 to 3x8 on landmine squats

Added in landmine press pushing out to the side to hit side delts.

[AwayLifter]

 

Band high pulls 3x10 / band rear delt raise 3x15

Landmine rear delt rows bar+5kg 3x8

hanging knee raises 3x10

Back extensions 3x6

 

Treadmill 3x5 minutes running.

 

Added knee raises and back extensions.

Running was exactly the same, so not bad. I’ll do 2x more then add a minute running and reduce a minute walking.

[AwayLifter]

Incline press 40kg 4x6

deadlifts 65kg 3x5

c+p 17.5kg dbs 8x3

seated row 60kg 3x8

 

Added 2.5kg on deadlifts.

Switched to 8x3 instead of 4x6 on the clean and press. Form was a lot better as I went faster on the clean and managed to include a bit of a shrug. Reduced rest time from 2 mins to 1 on this. Heart was pumping.

 

a good session with a little progress.

[AwayLifter]

Bb incline press 40kg 4x6

chin ups -30kg 4x6

front squats 50kg 8x3

one arm landmine side press bar+7.5kg 3x8

 

ill add weight on the incline next time.

 

added front squats with 1min rest between sets.

 

a good session

[AwayLifter]

Fribourg. It was a bit of a concrete jungle so probably won’t go back.

[AwayLifter]

Incline bench 42.5kg 4x6

deadlifts 67.5kg 3x5

clean squat press 17.5kg dbs 5x3

row machine 60kg 3x8

 

Added weight on incline and deadlifts.

I tried out clean squat press but it was a dumb idea after ?lifts...I’ll try out squat press without the clean next time.

 

A good session with some progress.

[AwayLifter]

Band rear delt rows 3x20

Band high pulls / rear delts 2x15 each

 

jogging 3x6mins

 

rowing machine 1km 4:45

 

I did 4 mins walk, 6 mins jogging. Last time was 5 and 5, so progress.

 

Rowing machine was first time since Feb 2020!