23.3.2016
Back/Shoulders + triceps
Supersets: Pullups/Bbell Rows/Bbell behind the neck shoulder press
4x8 4x12-14x60/60/70/70 4x10x30/40 (40 cheated, bad form)
Supersets: One Handed Dbell Rows/Dips/Arnold Dbell Press
4x10x25kg 4x15-10 3x12,5kg 1xstandard shoulder press 12kg x~8
Supersets: Double Dbell Row (lying on incline bench)/Lateral Dbell Raises/Diamond+normal pushups
4x22kgx~14 4x10kg x 12 4x5diamond + 10 standard pushups
~Screwing around with tbar rows a bit, not even worth mentioning
Supersets: Lat pulldowns/close grip pulldowns/Wide grip bar to hip pulldowns
3x10-12 each, I think the weight was about ~35kg on lat pulldowns, ~50kg on close grip and about ~35/40 on bar to hip pulldowns.
Screwing around a bit with triceps that day:
Lying dbell skullcrushers: 4x10x12kg
Bent over triceps dbell extensions: 4x~6kgx12-15
A lot of screwing around with foam rollers and stretching, short abs, some random bar exercises.
24.3.2016
Legs (low volume on a dailyyy)
Squat 40kgx15 50x12 60x10 70x8 80x8 90x6 90x5 60x10 60x8
Stiff leg DL 60x3x10
Leg Press 50x25 70x20 100x15 120x12 (not sure about the repcount on the last one)
Dbell Lunges 2x16steps x20kg
Leg Extensions 4x58kgx12
~Calves Supersets :
Standing Bbell calf raises 3x50kgx15
Box One leg calf raises 2x3x15reps
Standard calf raises on the floor with 1 sec squeeze 3x15
If i won't make specific plan to track progressive overload i don't know if i will be logging each and every workout. It's a bit hard and the days are too short
:(
Anyways the weight went up to ~79,5kg after 2 days on creatine, still got hard time eating since my days are crazy and i come home after midnight and try to get +1,5kkcal before getting to bed.
I think i will be doing 3,2kkcal workout days and 3kkcal off days. Trying to learn how to make protein pancakes, how is that i like pancakes and i'm not a baws at making them?
Struggling with choosing between PHAT or some kind of Push Pull Legs variation.