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Been a bit too busy again and... shamed to admit... got a little lazy too, could have squeezed one more workout. Need to get back to consistency in the weightroom. Also need to engage track sessions ASAP.

19 June 2017

Bodyweight@session : ~85,75kg
Soreness : none
Injuries/aches : none

ATG PAUSED SQUAT:
8@20kg
8@40kg
8@50kg
8@60kg
8@70kg ( +1 rep )
-Strong, should have added weight.

PAUSED BENCH PRESS:
8@20kg
8@40kg
8@50kg
8@57,5kg ( +2,5 kg )
8@62,5kg ( +2,5 kg ) , paused bench 
-Very strong!

DEAD-HANG PULLUPS:
9@BW ( +1 rep )
7@BW
7@BW
6@BW
6@BW
-Total reps = 35 , 5-sets all time

PAUSED STANDING CALF RAISE MACHINE:
15@BW+60kg ( +3 reps )
15@BW+60kg ( +3 reps )
15@BW+60kg ( +3 reps )
-Ultra solid, rather easy, very strong.

So somehow this once-a-week thing works great, i feeltotally recovered but not at all de-trained. Great, then let's stop doing it, time to get back to beating up that old body. 

24 June2017

Bodyweight@session : ~85,5kg
Soreness : hamstrings 2,5/5 , shoulders 2/5
Injuries/aches : none

SQUAT:
8@20kg
6@30kg
5@40kg
4@50kg
3@60kg
3@70kg
3@80kg
2½@90kg
20@50kg ( +5 reps )
-80 was very solid, could have grinded 3@85 or 2@90but played it safe again because of big layoff time.

DIPS:
10@BW
9@BW ( -1 rep )
8@BW
8@BW ( extra set )
8@BW ( extra set )
-Have done 5 sets of dips only a few times ever, so today is a silly 5-sets-total reps

DEAD HANG CHINUPS:
8@BW ( -1 rep )
7@BW ( -1 rep )
6@BW ( -1 rep )
6@BW ( extra set )
6@BW ( extra set )
-Same story with dips above, another silly 5-sets-total-reps

PAUSED SEATED CALF RAISE MACHINE:
12@60kg ( -10 kg ) , ( -3 reps )
12@60kg ( -10 kg ) , ( -2 reps )
12@60kg ( -10 kg ) , ( -1 rep )
-Last time i did those was 13 April so couldn't expect better.

Haven't done this workout for 1 month so i think it went pretty good.
Looks/feels like i have ( finally!) established some permanent base strength, breaks over 2 weeks used to kill my performance, now i am very close to where i was before.

The gains train keeps rolling! Good shit, dude.

Thanks , i want to tell that the most motivating and rewarding  feeling all those years i do this, has been the moments that i became motivation 'material' myself!
As for 40, well, 40 is not 'written' for everyone, but you'll never know until you chase it with all you've got till the end... cheers!

^Thanks a lot, hope to keep it up!

1 July 2017

Bodyweight@session : ~85,5kg
Soreness : hamstrings, traps, triceps, all minor
Injuries/aches : none

SQUAT:
8@20kg
6@40kg ( +1 rep )
4@55kg ( +5 kg )
3@65kg ( +5 kg )
3@75kg ( +5 kg )
3@85kg ( +5 kg )
20@55kg ( +5 kg )
-Everything solid, top set not maximal. Very strong, awesome!

DIPS:
11@BW ( +1 rep ) , i think it ties 
10@BW ( +1 rep )
9@BW ( +1 rep )
9@BW ( +1 rep )
8@BW
-That is 5-sets-total reps

DEAD HANG CHINUPS:
9@BW ( +1 rep )
8@BW ( +1 rep )
8@BW ( +2 reps )
7@BW ( +1 rep )
6@BW
--That is also 5-sets-total reps

PAUSED SEATED CALF RAISE MACHINE:
15@65kg ( +5 kg ) , ( +3 reps )
15@65kg ( +5 kg ) , ( +3 reps )
14@65kg ( +5 kg ) , ( +2 reps )
-Awesome progress.

Don't know what happened, i was a little like doped, much stronger than i expected at everything. Ill take it! 

6 July 2017

Bodyweight@session : ~85.5kg
Soreness : quads, calves, minor ~1/5
Injuries/aches : none

RDL:
8@20kg
8@40kg
8@60kg ( extra set )
8@70kg ( +10 kg )
8@80kg ( +5 kg )
8@90kg ( +5 kg )
-Very nice.

SEATED NEUTRAL GRIP DB OHP:
12@18kg each hand
12@18kg each hand
12@18kg each hand
12@18kg each hand ( +2 reps )

BICEPS Z-BAR CURL:
12@27,5kg
12@27,5kg
12@27,5kg
12@27,5kg ( +2 reps )

TRICEPS PUSH DOWN:
12@140lbs
12@140lbs
12@140lbs
12@140lbs

DB SHRUGS:
12@26kg each hand
12@26kg each hand
12@26kg each hand
12@26kg each hand

Progress slowed down, approaching limit strength.

Got another work and life combined attack. I can keep up with training when one of the two attacks, but not when combined lol.
Now vacation is too short ahead, don't have enough time to pick up what i was doing. So decided to switch to T0dddays GPP for the remaining gym days.

22 July 2017

Bodyweight@session : ~86kg
Soreness : none
Injuries/aches : none

T0DDDAY'S GPP

SUPERSET 1 - ATG SQUAT ++ OHP:
6@65kg ++ 8@35kg
6@65kg ++ 8@35kg
6@65kg ++ 8@35kg
6@65kg ++ 8@35kg

SUPERSET 2 - DB LUNGES ++ PULLUPS:
6 each leg @ 14kg each hand ++ 8
6 each leg @ 14kg each hand ++ 8
6 each leg @ 14kg each hand ++ 7
6 each leg @ 14kg each hand ++ 6

SUPERSET 3 - RDL ++ LEG RAISE:
15@50kg ++ 15
13@60kg ++ 15
10@70kg ++ 15
5@80kg ++ 15

Man, this workout is the shit. Makes you feel it makes you stronger and fitter at the same time. HR at end of each superset 170-175bpm , 2 minute breaks, HR entering next superset ~150bpm.
48 hours later, incredible legs DOMS, mostly VMOs and glutes but also everywhere else. The usual stuff, pain even when walking, needing hands assistance to stand up etc.