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Bikes and Barbells: failure it's always an option.

Tue 19/7/19 - Bodyweight: 85.4 kg

- Bench Press: 1+F x 65 kg - 2x3x60 kg -> lack of smaller plates came to bite me in the ass rather quickly...
- Pendlay Row: 3 x 5 x 65 kg (last set 4 reps)
- OHP 3 x 8 x 30 kg + Chinups 8-7-5 (little rest)
 
Thunderhead said:
Me gusta los escenarios en tus fotos. Quiero ir de vacaciones a España pronto.
Click to expand...

Son fotos en Asturias, al norte de España, un lugar con paisajes magníficos de mar y de montaña... y muy buena comida! Muy diferente de la idea de españa de sol y playa que se suele tener en el extrangero, que corresponde con el sur del país. Ojalá vengas pronto!
 
Viskovitz said:
Son fotos en Asturias, al norte de España, un lugar con paisajes magníficos de mar y de montaña... y muy buena comida! Muy diferente de la idea de españa de sol y playa que se suele tener en el extrangero, que corresponde con el sur del país. Ojalá vengas pronto!
Click to expand...

Que bueno! Muchas gracias. Pero, ahora necesito aprender mas castellano antes de viajar para a Espana. Es muy malo!
 
Wed 20/7/16 bw: 86.8 kg

- Sumo DL: 2x140 kg - 2x2x145 kg (last set 3 reps)
- Paused Squat: 6 x 4 x 80 kg
- Front Squat: 3x9x45 kg + pushups: 6-6-8
- Ring pullups: 5

Sumo felt heavy but good, front squats were a little easy, more reps or more weight next time.
 
Thu 21/7/16

- OHP: 3 x 3 x 40kg (last set 4 reps)
- Chinups: 3 x 10kg - 2 x 3 x 12 kg (last set 5 reps) PR!
- Spoto Press: 4 x 5 x 50 kg & DB Row: 4 x 8 x 20 kg
- Biceps & Triceps
 
Fri 22/7/16 Bodyweight: 86.8 kg

- Squat: 3 x 3 x 90 kg (last set 6 reps)
- Hip Thrust: 3 x 3 x 130 kg (last set 6 reps)
- Sumo DL 3x8x100 kg & Dips: 3x3 (little rest)

Felt good today. Already done with the first cycle of 3 weeks so I've got a baseline to progress from here.
 
Sun 24/7/16

Bike ride: about 2 and a half hours on the bike, just a fun spin, forgot to track it.
 
Mon 25/7/16

- BP: 3 x 8 x 55 kg last set 7 reps --> 2 reps more than last time... it's something. & Band face pulls
- Pendlay Row: 3 x 8 x 55 kg last set 10 reps
- OHP: 30 kg 9-8-5-5 reps & Chin-ups: 9-6-4-3 reps
 
Last edited:
Tue 26/7/16 BW: 85.9 kg

- Sumo DL: 3 x 6 x 125 kg - last set 8 reps, lots left in the tank
- Paused Squat: 6 x 4 x 85 kg - the pause is inconsistent
- Front Squat: 3 x 10 x 50 kg - little rest time

Went really well
 
Wed 27/7/16 BW: 85.8 kg

- OHP: 3 x 8 x 32.5 kg last set 9 reps
- Chinups: 3 x 8 x 3.75 kg last set 7+F reps
- Spoto Press: 3x5x55 kg 5x50 kg & Kroc rows: 4x10x22.5 kg DB
- Low to high cable flys & DB lateral raises (3x something somthing)

Form was going to shit in the last bench repetitios so lowered the weight for the last set. Also, calling them "Kroc" rows seems like and insult with that weight... but I was going for more reps and more weight with less strict form.

Also, a tip from a employee there: hanging the smaller plates from the collar of the barbell, so i can icnrease the weight by 2.5kg. Apparently the manager doesn't think smaller than 2.5kg Olympic plates have a place in the gym.

DSC_0560_zpsjsgwgdna.jpg
 
Thu 28/7/16 BW: 85.8 kg

- Squat: 3 x 8 x 80 kg last set 11 reps
- Hip Thrust; 3 x 8 x 100 kg last set 10 reps
- DL conventional: 8 x 100 kg

Was in a hurry, didn't do any more assistance.

Tomorrow I'm off on holidays to the Mediterranean coast!!! Gona try to squeeze a couple of workouts, I'm bringing the resistance band... was temped to get the kettlebell but I'd have been a pain in the ass. See you in 10 days or so!
 
Last edited:
Quick workout in a park. 5x5 box jumps. Chins and feet elevated pushups. Some bodyweight BSS. Band pullaparts and banded pushups in tje evening at home. Niiice.
 
Tue 9/8/16

- Sumo DL: 3 x 6 x 125 kg (last set 10 reps)
- Paused Squat: 6 x 4 x 85 kg
- Front Squat: 50 kg: 12-12-9 (2min rest)
- Rings pullups x 6

Repeating the some wordkout from last week but trying to do more reps. It worked today and felt good to be back.
 
Tue 10/8/16 BW: 87.2 kg

- BP: 3 x 8 x 55 kg & Band face pulls
- Pendlay Row: 3 x 8 x 55 kg last set 12 reps
- OHP: 30 kg 9-9-8 reps & Chin-ups: 9-5-4

Better than last week.
 
Thu 11/8/16

- Squat: 3 x 8 x 80 kg last set 13 reps
- Hip thrust: 3 x 8 x 100 kg last set 11 reps
- Snatch grip DL: 8x80 - 2x10x70 kg & 3x5 pushups
- Ring pullups x5

Weak grip for the SGDL, and the first set was pretty much stiff-legged... then remembered to use leg drive and went better.
 
Fri 12/8/16

- OHP: 3 x 8 x 32.5 kg last set 10 reps
- Chins: 8 x 3.75 kg - 6 x 3.75 kg - 8 x bodyweight - less than before becouse I'm heavier.
- Spoto Press: 4 x 5 x 52.5 kg + Kroc Rows 22.5kg DB 10-11-10-15 reps
- Low-High cable flys 3x10 & DB laretal raises 3x10

Off 3 days to the coast. Bikes & Beaches (and kettlebell)
 
Bodyweight: 85 kg

This Satuyruday i've got a 170km ride, so this week I'm off lifting, riding a little an resting to be fresh for it.

It's a route inspired by the great classics of the north, and the Strade Bianchi: a lot of little clibs, 40 km of gravel roads, all of it on B roads, lots of twist and turns. I've designed it and invited some people over the internet to join me and my brother... gonna be like 6-10 people, should be a fun day!

cartel-bueno.png
 
Again repeating the workouts from the last week i worked out.

Mon 22/8/16 BW: 85.5 kg

- BP: 3 x 8 x 55 kg last set 9 reps & Band face pulls
- Pendlay Row: 3 x 8 x 55 kg last set 12 reps
- OHP: 30 kg 9-8+f-4 reps & Chin-ups: 9-5-4

Feeling still tired from saturday today. BP and rows went well (did one more rep on the bench than last time) but by the time the assistance came, my body said enough was enough and dind't have any energy left.

Gonna start to slowly bulk from now on.
 
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