My digital notebook

Muay thai

Warming up with shadowboxing, a lot of knees, teeps and round kicks.

After that:

Practicing feints and work on them in combinations like jab, feint cross, left hook and lowkick.

Jab, feint cross, left hook, cross, liverkick.

A few other combinations and some elbow work.
 
No proper warming up cause the area I need was full.

Squats
3x5 102,5 kg
Thoughts: didn't feel strong in the Squat today. Afterwards I saw on the video that I didn't hit depth on all reps. So this weight again next time. Strange how heavier weight feels better at some days (like the 105kg previous) than this lighter weight. Elbow felt better than last time but not 100% yet.

Military press
3x5 47,5 kg
Last rep was a grinder

Deadlift 125 kg
3 reps <- PR!
Didn't even go for the 4th rep. 3rd rep was ugly.

Chinups 3x8
Dips 3x3

Lying tricep extensions 3x8
Curls 3x8

Face pulls 3x15
Abs

Bodyweight 85,6 kg
 
Last edited:
Limber 11

Squat 102,5 kg
5, 4, 5
No good depth, didn't finish al reps on second set. Wtf.

Bench press
3x5 62,5 kg

Power clean
5x3 50 kg

Face pulls 3x15 10 kg
ABS

Holiday tomorrow so no training this week. I hope that the elbow problems will be gone with some rest.
 
Back from vacation. It was awesome :D

First training again
Squat 102,5
2, 3, 1

Suckssss.

Military press 47,5 kg
3, 4, 3

Deadlift 125 kg
2 reps

Dips/chinups

Face pulls

Training sucked but its okay. Didn't eat properly last week and I got a huge sunburn on my back that made squatting feel like hell. Next time will be better.
 
Squats
102,5 kg
5, 5 (4th rep not deep enough), 4

Bench press
62,5 kg 3x5

Power clean
50 kg 5x3

Chinups/Dips

Face pulls

Bodyweight: 88 kg
I guess I did eat enough food on vacation lol.
 
Bodyweight 87,6 kg.

In a few weeks I will move to another house with a free room so I am looking to get a homegym. I will be able to train more often and now I am looking for a linear routine for 4 times a week. The Candito Linear Program looks promising so I might be switchting to that soon. I really like the way he gives you different options for different goals. Like the control day where you can focus on technique with pause squats and pause deadlifts. Since my technique in these lifts is not the best and with higher weights it gets harder to correct my form this might be a good thing.

On my current program (Starting Strength) I stalled twice now on the squats. If I stall a 3rd time I will implement one light day (80%) of squatting on the 2nd workout of the week. Hopefully I will be able to ride out some more linear gains and then switch to the Candito program.
 
Squats
102,5 kg
5, 4, 4

3rd stall. Deload again and a light squat day the second training of the week.

Military press
47,5 kg 3x5
These felt good, few grinders tho but got all reps.

Deadlift
125 kg
3 reps. <- deload.

Squat 92,5 kg next time.
Deadlift 112,5 kg next time.
 
Squat
5x5 92,5 kg

Bench press
5x5 63 kg

Power cleans
5x3 51 kg

Dips
12, 10, 7

Some chinups, I suck at these.

Facepulls
3x15x10 kg

Decided to get some more volume in on the squat and presses. I hope that will push me past my previous stalls (s: 102,5/107,5 kg bp: 67,5 kg mp: 50 kg). I am also going to microload the bench press.

Training felt good!
 
Squats
3x5 75 kg
80% of previous session

Military press
5x5 48 kg
Heavy but got all reps. I had to supersef MP and deadlift cause I only had 45 minutes to train.

Deadlift
1x5 112,5 kg
Decided to try sumo. It was okay during the warming-up. Could not get the weight up on the first rep lol. Switched to conventional for the working weight, no problem.

Good session but it sucks to train in a short amount of time.
 
Bw 89.3 kg :| Huge fluctuations. I even tracked food last weeks. I guess the milkshakes at night contain more calories then mfp makes me believe.

It sucks that my bodyweight goes up but the weight on the bar is not.
 
Squat
3x8 95 kg

Awesome, these were brutal. Lower back pumping big time.

Bench press
Tried 3x8 but got 8, 8, 6.
64 kg.

Power cleans
5x3 52 kg

Dips 10, 8, 9
Chin ups 3, 2, 3

Curls/Skullcrushers
Face pulls 3x15 15kg

Bw 89,3 kg
 
I am adding another goal to my list: bodyweight bench press. This year. My bench has always sucked so this would be nice.
 
Squat
3x8 97,5 kg
Last rep was a grinder and a lot of GMing. 100 kg will be 5x5.

Military press 49 kg
4, 3 and 4.
5x3 next time with 49 kg.

Deadlift
1x5 117,5 kg
1x2 but I was out of chalk, grip didn't held up.

Dips 10, 8, 9
Chin ups 3x3

Curls/skullcrushers 3x10
Face pulls 3x15 15 kg
 
MTaiaiaiai

Hurt my foot kicking an elbow.
Was near the end of the class so didn't miss training because of that. Lucky me.

Warming up with running, shadowboxing and bodyweight stuff like push ups, burpees and high knees and jumps.

Starting with some technique work, lots of kicks.

A lot of rounds on the pads.

Cooling down

Bw this morning 89.1 kg.
 
Decided to switch my training up today. Could not squat because my foot hurt.

Bench press
64 kg 5x5

Push press
40 kg 4x4

Lat pull down
3x12

Lateral raises
4x12 8 kg

Rear delt fly
4x12 4 kg

Curls/skull crushers
4x12 20 kg

Chest press
2x12 35 kg
 
Squat
6x3 100 kg

CGBP
5x4 37,5 kg

RDL
4x6 57,5 kg

BOR
35 kg
14, 12

Lat pull down
35 kg 2x15
My hands were fried on the last few reps of each set

Barbell curls
Just the bar x 2 x 15

Inverted trx rows
10, 8

Kettlebell swings
16kg x 2 x 20

Ab wheel roll outs
9, 4F
 
Military press
6x3 49 kg

Front squat
5x4 40 kg
This technique is hard and needs some practice. My upper back rounds and it looks like a low bar squat.

Dips
12, 9, 8

Leg curl
30 kg
17, 15

Leg extension
25 kg
15, 15

Glute Bridges
2x15

Plank
3x30s

Inverted TRX Rows
12, 10

Kettlebell swings
16kg x 2 x 20

Bw 88,7 kg
 
Deadlift
117,5 kg x 6 x 3

Push press
45 kg x 5 x 4

Paused squats
60 kg x 4 x 2

Side delt raises
4 kg x 2 x 15

Rear delt raises
4 kg x 2 x 15

Pec flyes
14 kg x 2 x 15

Walking lunges 2 sets

Inverted TRX rows
2 x 12

Planks
2 sets

Bw 88,6 kg
 
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