Thanks! What do you mean with PRs? today: 1x12 db palm curl (20,5 kg db) 3x12 neutral tricep bar curls (30 kg + tricep bar) 1x16 sitting db curls (8 per arm with 16,5 kg db) 3x15 cross db curls (18 kg dbs) 1x10 pronated db curls (15 kg dbs) 1x12 pronated db curls (15 kg dbs) 3x12 pronated to supinated db curls (15 kg dbs)
1x express abs 5x code of abs 3x abs of steel 4x10 side tilts (15 kg db) 4x10 sitting twists (10 kg db) @Varangian Guardsman well I've mastered one-arm-pushups (can do 8 reps per arm) and pull-ups (regular ones until 10 or 12 and wide-grip pull ups are 9 meanwhile but only the first set). Also I became better in pushups, I can do 30+ regular pushups, 30+ wide pushups and 25+ close grip pushups. But with bicep-workouts I have some struggles, I'm not good at doing the supinated db curls compared to neutral or even pronated.
practice to do sissy squat - very difficult! then I did 1x20 regular squats (warm-up) 2x20 bench split squat (10 per leg) 2x24 bench split squat (12 per leg) 1x10 regular squats (with 30 kg + longbar) 1x10 regular squats (with 40 kg + longbar) 1x10 regular squats (with 45 kg + longbar) 1x10 pulsing squats (with 50 kg + longbar) 3x10 regular squats (with 52,5 kg + longbar) 1x10 regular squats (with 45 kg + longbar) 1x10 regular squats (with 40 kg + longbar) 3x16 toe squats 3x10 pulsing squats
1x10 bench press (30 kg + longbar) (warm-up) 1x10 bench press (40 kg + longbar) 1x10 bench press (45 kg + longbar) 2x10 bench press (50 kg + longbar) 1x10 bench press (47,5 kg + longbar) 1x10 bench press (45 kg + longbar) 2x15 close-grip db bench press (19 kg dbs) 1x10 close-grip db bench press (19 kg dbs) (failed) 3x10 overhead Triceps extensions (19 kg db) 3x10 jm-press (8 kg dbs) 3x10 tate-press (8 kg dbs) 3x10 skullcrusher (15 kg db)
1x10 regular pull ups 1x5 wide-grip pull ups 1x10 regular pull ups 1x5 wide-grip pull ups 2x10 chest dips 1x12 chest dips 1x20 regular pushups 1x20 wide-grip pushups 1x20 close-grip pushups 3x16 decline archer-pushups 2x12 raised-leg pushups 1x16 close-grip pushups 1x10 pike-pushups with feet on bed
1x30 secs hollow body hold 1x30 secs v-shape hold 1x60 secs v-ups (30 reps) 1x60 secs leg raises (25 reps) 1x60 secs L-shape raises (28 reps) 1x60 secs l-shape toe taps (30 reps) 1x60 secs twisting toe taps (32 reps) (30 secs with 16 reps each side) 1x60 secs scissor (100 reps) 1x60 secs crunches (40 reps) 1x60 secs russian twist (66 reps) 1x60 secs low plank (with feet on their back) 1x30 secs low plank cross knee to elbow (30 reps) 1x30 secs low plank knee to elbow (30 reps) 1x60 secs elbow side plank (30 secs each side) 1x60 secs side bridges on arms (52 reps, 26 each side) 1x60 secs folded crunches (52 reps) 1x60 secs plank arm raises (50 reps) 1x60 secs heel taps (56 reps) 1x60 secs double crunches (30 reps) 1x60 secs crunch kicks (30 reps) 1x60 secs double crunches (33 reps)
What I do is increasing the reps by 1 per week or increase the weights by 2,5 kg depending on my workouts. When I reach a higher weight than I increase the reps. Little small steps but effective even on a minimal way. You'll see the difference of your capabilities in a few or even 1 month. And nutrition is important, I take protein powder to build muscles and in the past I also took creatin for building muscles and the extra boost. today: 5x maximum burn 3x optimum burn 5x total-burn
1x10 seating barbell overhead press (with 20 kg + longbar) 1x12 seating barbell overhead press (with 25 kg + longbar) 2x10 seating barbell overhead press (with 25 kg + longbar) 2x12 seating barbell overhead press (with 22,5 kg + longbar) 3x12 standing behind neck barbell press (with 22,5 kg + longbar) 1x10 barbell rear delt row (with 25 kg + longbar) 1x12 barbell rear delt row (with 27,5 kg + longbar) 3x12 barbell rear delt row (with 30 kg + longbar) 3x12 deadlifts (with 30 kg + longbar) 2x12 deadlifts (with 35 kg + longbar) 1x12 deadlifts (with 40 kg + longbar) 1x20 long angle db row (10 per arm with 12,5 kg db) 2x24 long angle db row (12 per arm with 12,5 kg db) 1x10 standing incline db row (12,5 kg dbs) 2x12 standing incline db row (10 kg dbs) 3x10 lateral rises (10 kg dbs) 1x20 leaning lateral raise (10 per arm with 10 kg db) 2x20 leaning lateral raise (10 per arm with 12,5 kg db) 4x12 shrugs (with 35 kg + longbar)
2x12 Single Dumbbell Bicep Curl (16,5 kg db) 1x12 neutral db curls (16,5 kg dbs) 2x15 neutral db curls (16,5 kg dbs) 1x12 cross db curls (16,5 kg dbs) 1x15 cross db curls (16,5 kg dbs) 2x12 cross db curls (19 kg dbs) 1x12 neutral db curls (19 kg dbs) 1x13 neutral db curls (19 kg dbs) 1x10 neutral db curls (19 kg dbs) 1x10 pronated db curls (17,5 kg dbs) 1x12 pronated db curls (15 kg dbs) 1x10 supinated db curls (15 kg dbs) 2x10 supinated db curls (13 kg dbs) 1x10 barbell wrist curl (20 kg + longbar) 1x10 barbell wrist curl (10 kg + longbar) 1x10 barbell wrist curl (15 kg + longbar) 3x15 upright wrist curls (behind back) (15 kg + longbar) 3x12 reverse grip ez bar curl (15 kg + longbar) 1x10 reverse wrist curl (5 kg dbs) 2x12 reverse wrist curl (5 kg dbs) 1x11 reverse wrist curl (5 kg dbs) arm sizes: left upper arm (38,2 cm) right upper arm (38,4 cm) left lower arm (32,5 cm) right lower arm (32,6 cm)
thursday: 5x abs of steel https://darebee.com/workouts/abs-of-steel-workout.html 3x armor abs https://darebee.com/workouts/armor-abs-workout.html 4x10 sit-up folds (with 5 kg dbs) 4x10 side tilts (with 15 kg dbs) monday: 1x10 bench press (37,5 kg + longbar) (warm-up) 1x10 bench press (45 kg + longbar) 1x10 bench press (50 kg + longbar) 1x10 bench press (52,5 kg + longbar) 1x8 bench press (52,5 kg + longbar) 1x10 bench press (47,5 kg + longbar) 1x12 bench press (42,5 kg + longbar) 1x15 close-grip tricep bar bench press (30 kg + tricep-bar) 1x12 close-grip tricep bar bench press (35 kg + tricep-bar) 1x10 close-grip tricep bar bench press (35 kg + tricep-bar) Tuesday: 1x10 Single Dumbbell Bicep Curl (19 kg db) (warm-up) 1x12 Single Dumbbell Bicep Curl (19 kg db) (warm-up) 1x10 neutral db curls (19 kg dbs) 1x12 neutral db curls (19 kg dbs) 1x10 neutral db curls (19 kg dbs) 1x12 neutral db curls (18 kg dbs) 2x15 cross db curls (18 kg dbs) 1x12 cross db curls (18 kg dbs) 1x10 pronated to neutral db curls (18 kg dbs) 1x12 pronated to neutral db curls (17 kg dbs) 2x12 neutral to supinated db curls (17 kg dbs) 1x10 neutral tricep bar curls (25 kg + tricep bar) 1x10 neutral tricep bar curls (27,5 kg + tricep bar) 1x8 neutral tricep bar curls (30 kg + tricep bar) 3x10 sitting db wrist curls (10 kg dbs) 3x15 inward wrist db curls (10 kg dbs) 3x15 behind back db curls (12,5 kg dbs) 2x10 pronated db curls (10 kg dbs) 1x12 pronated db curls (10 kg dbs) 1x16 behind back barbell curls (20 kg + longbar) 1x16 behind back barbell curls (22,5 kg + longbar) 2x16 behind back barbell curls (25 kg + longbar) Wednesday: 1x20 regular squats 1x10 squats (with 42,5 kg + longbar) 1x10 squats (with 47,5 kg + longbar) 1x10 squats (with 52,5 kg + longbar) 1x10 squats (with 55 kg + longbar) 2x10 squats (with 60 kg + longbar) 1x10 squats (with 55 kg + longbar) 4x16 squats on toes 3x20 split squat (10 per leg)
hey I havnt been on the forum for ages, but man, the fact that you are still here is really a blessing, keep it up.
today: 1x10 bench press (40 kg + longbar), 1x10 bench press (50 kg + longbar) 1x8 bench press (55 kg + longbar) 1x6 bench press (55 kg + longbar) 1x16 close-grip db press (19kg per db) 2x12 close-grip db press (22kg per db) 1x12 single db back (22 kg db) 1x10 db wider grip upper back row (22 kg dbs) 2x12 db wider grip upper back row (22 kg dbs)
3x10 v-situps 3x20 regular crunches (with 5 kg weight plate) 3x15 straight-leg sit-up 3x15 high curnces (with 2,5 kg weight plate) 3x40 leg raises 3x30 reverse crunches 3x60 flutter kicks 3x40 side bridges on hand instead elbow (20 per arm)
Tuesday: 1x10 seating barbell overhead press (with 22,5 kg + longbar) 1x10 seating barbell overhead press (with 25 kg + longbar) 2x10 seating barbell overhead press (with 27,5 kg + longbar) 2x10 standing behind neck barbell press (with 27,5 kg + longbar) 1x10 standing behind neck barbell press (with 25 kg + longbar) 1x10 barbell rear delt row (with 27,5 kg + longbar) 1x12 barbell rear delt row (with 30 kg + longbar) 1x12 barbell rear delt row (with 35 kg + longbar) 2x10 barbell rear delt row (with 40 kg + longbar) 1x12 deadlifts (with 35 kg + longbar) 1x12 deadlifts (with 40 kg + longbar) 2x12 deadlifts (with 45 kg + longbar) 1x10 incline row (15 kg dbs) 2x12 incline row (15 kg dbs) 3x10 db bent over reverse fly (15 kg dbs) Wednesday: 1x10 bench press (45 kg + longbar), 1x10 bench press (50 kg + longbar) 2x6 bench press (55 kg + longbar) 1x10 bench press (52,5 kg + longbar) 1x8 bench press (52,5 kg + longbar) 2x15 close-grip db press (22kg per db) 1x12 close-grip db press (22kg per db) (failed) 1x15 neutral db bench press (19 kg per db) 1x12 neutral db bench press (19 kg per db) 1x8 neutral db bench press (19 kg per db) (failed) 1x8 db fly (15 kg dbs) 2x9 db fly (13 kg dbs) saturday: 1x20 single db curl (13 kg db) warm-up 1x10 neutral tricep bar curls (30 kg + tricep bar) 1x10 neutral tricep bar curls (32,5 kg + tricep bar) 1x8 neutral tricep bar curls (32,5 kg + tricep bar) 1x8 neutral tricep bar curls (30 kg + tricep bar) 1x12 supinated db curls (15 kg dbs) 2x10 supinated db curls (16,5 kg dbs) 2x10 wide db curls (14 kg dbs) 1x8 wide db curls (14 kg dbs) 3x12 pronated db curls (14 kg dbs) 1x10 neutral to supinated db curls (14 kg dbs) 4x12 cross db curls (19 kg dbs) Monday: 1x20 regular pushups (warm-up) 1x20 wide-grip pushups 3x12 one-arm-pushups (6 per arm) 3x10 pike-pushups (feet on bed) 3x10 pike-pushups 1x16 wide-grip pushups 1x18 wide-grip pushups 1x16 reversed pushups 1x18 decline pushups 1x18 raised-leg + decline pushups 1x16 staggered pushups 1x10 pushup on knuckles
You thought I forgot this one? Never!! I became a bit lazy to login 19.12.-21.12. Monday: 1x10 single db curl (12,5 kg) (warm-up) 1x10 chin-ups 3x10 barbell curls (20 kg + barbell) 1x8 neutral tricep bar curls (30 kg + tricep bar) 1x8 neutral tricep bar curls (32,5 kg + tricep bar) 1x8 neutral tricep bar curls (30 kg + tricep bar) 1x12 neutral tricep bar curls (25 kg + tricep bar) 1x10 neutral tricep bar curls (25 kg + tricep bar) 1x10 cross db curls (12,5 kg dbs) 2x12 cross db curls (19 kg dbs) 1x8 neutral cb curls (19 kg dbs) Tuesday: 1x10 lateral raises (15 kg dbs) 3x10 frontal raises (15 kg dbs) 1x10 lateral raises (14 kg dbs) 2x12 lateral raises (14 kg dbs) 1x10 standing db back row (14 kg dbs) 2x12 standing db back row (14 kg dbs) 1x10 bentover high rows (30 kg + longbar) 1x12 bentover high rows (40 kg + longbar) 2x10 bentover high rows (45 kg + longbar) 2x20 long angle db rows (14 kg dbs 10 per arm) Wednesday: 3x30 crunches 3x60 flutter kicks 3x40 leg raises 3x50 scissors 3x20 double crunches 26.12.2022-01.01.2023 Tuesday: 1x10 bench press (45 kg + longbar) 1x10 bench press (55 kg + longbar) 1x9 bench press (55 kg + longbar) 1x10 bench press (50 kg + longbar) 1x10 bench press (45 kg + longbar) 1x12 close-grip db press (22kg per db) 1x14 close-grip db press (22kg per db) 1x12 close-grip db press (22kg per db) Wednesday: 1x12 neutral tricep bar curls (20 kg + tricep-bar) 1x10 neutral tricep bar curls (30 kg + tricep bar) 1x8 neutral tricep bar curls (34 kg + tricep bar) 1x6 neutral tricep bar curls (34 kg + tricep bar) 1x8 neutral tricep bar curls (32,5 kg + tricep bar) 1x10 neutral tricep bar curls (28 kg + tricep bar) 02.01.2023-08.01.2023 Monday: 1x10 Barbell overhead press (20 kg + longbar) 1x10 Barbell overhead press (25 kg + longbar) 2x11 Barbell overhead press (25 kg + longbar) 1x10 standing behind neck barbell press (25 kg + longbar) 3x12 standing behind neck barbell press (25 kg + longbar) 1x12 shoulder press db (15 kg dbs) 1x12 shoulder press db (16,5 kg dbs) 2x10 shoulder press db (18 kg dbs) 2x8 lateral raises (15 kg dbs) 1x10 lateral raises (14 kg dbs) 1x10 barbell rear delt row (25 kg + longbar) 1x10 barbell rear delt row (35 kg + longbar) 2x10 barbell rear delt row (40 kg + longbar) Tuesday: 1x5 bench press (40 kg + longbar) (warm-up) 1x5 bench press (50 kg + longbar) (warm-up) 1x5 bench press (55 kg + longbar) (warm-up) 1x6 bench press (60 kg + longbar) 2x5 bench press (60 kg + longbar) 2x8 bench press (55 kg + longbar) 1x10 bench press (50 kg + longbar) 1x12 db press (20 kg dbs) 2x8 close-grip db press (25 kg dbs) Wednesday: 2x30 crunches 1x20 crunches with 2,5 kg plate behind neck 1x30 crunches with 2,5 kg plate behind neck 4x20 double crunches 1x15 double crunches with 2,5 kg plate in both hands 2x40 leg raises 1x32 leg raises 3x20 high crunches with 2,5 kg plate in both hands 3x30 reverse crunches 3x20 long arm crunches 3x40 side bridges on hand (20 per side) Thursday: 1x10 squats (warm-up) 1x10 squats on toes (warm-up) 1x10 squats (45 kg + longbar) 1x10 squats (50 kg + longbar) 1x10 squats (55 kg + longbar) 3x10 squats (60 kg + longbar) 1x8 squats (55 kg + longbar) 2x20 sumo squats 2x20 squats on toes Saturday: 3x6 wide-grip-pullups 3x10 negative wide-grip-pullups 3x15 chest press 3x10 pike-pushups (with feet on bed) 1x15 bench-dips 2x20 bench-dips
09.01.2023 Monday: 1x10 neutral tricept bar curl (20 kg + tricep bar) 1x10 neutral tricept bar curl (25 kg + tricep bar) 1x10 neutral tricept bar curl (30 kg + tricep bar) 1x9 neutral tricept bar curl (35 kg + tricep bar) 1x6 neutral tricept bar curl (35 kg + tricep bar) 1x8 neutral tricept bar curl (33 kg + tricep bar) 1x10 neutral tricept bar curl (30 kg + tricep bar) 1x10 neutral tricept bar curl (25 kg + tricep bar) 2x10 neutral long bar curl (20 kg + longbar) 1x8 neutral long bar curl (20 kg + longbar) 1x12 cross db curls (18 kg dbs) 3x12 cross db curls (19 kg dbs) 3x10 pronated db curls (15 kg dbs) 1x10 neutral db curls (15 kg dbs) 10.01.2023 tuesday: 1x30 regular crunches 1x30 regular crunches with 2,5 kg plate 1x20 regular crunches with 2,5 kg plate 3x60 flutter kicks 3x25 knee crunches with 2,5 kg plate 1x30 crunch kicks 1x25 crunch kicks 1x30 crunch kicks 1x30 high crunches with 5 kg plate 1x25 high crunches with 5 kg plate 1x30 high crunches with 5 kg plate 3x20 pulse-ups 3x20 reverse crunches 2x20 double crunches Wednesday: 3x ultimate burn 3x total burn Thursday: 1x5 bench press (with 30 kg + longbar) (warm-up) 1x5 bench press (with 40 kg + longbar) (warm-up) 1x5 bench press (with 50 kg + longbar) 1x5 bench press (with 60 kg + longbar) 1x6 bench press (with 61,25 kg + longbar) 1x5 bench press (with 62,5 kg + longbar) 2x6 bench press (with 57,5 kg + longbar) 1x6 bench press (with 55 kg + longbar) 1x10 bench press (with 50 kg + longbar) 1x8 bench press (with 50 kg + longbar) 1x10 bench press (with 45 kg + longbar) 1x11 bench press (with 40 kg + longbar) 1x10 close grip tricep bar press (30 kg + tricep bar) 1x8 close grip tricep bar press (35 kg + tricep bar) 1x10 close grip tricep bar press (30 kg + tricep bar) 16.01.2023-22.01.2023 Monday: 1x20 regular squats 1x20 toes squat 1x10 squats (45 kg + longbar) 1x10 squats (52,5 kg + longbar) 1x10 squats (60 kg + longbar) 1x10 squats (62,5 kg + longbar) 1x10 squats (65 kg + longbar) 1x8 squats (65 kg + longbar) 1x10 squats (60 kg + longbar) 1x10 squats (50 kg + longbar) 1x12 squats (40 kg + longbar) Wednesday: 2x10 chin ups 1x8 chin ups 1x6 chin ups 3x10 negative chin ups 1x11 neutral tricep bar curl (30 kg + tricep bar) 1x8 neutral tricep bar curl (30 kg + tricep bar) 2x12 neutral tricep bar curl (25 kg + tricep bar) 1x10 neutral long bar curl (20 kg + longbar) 1x10 neutral long bar curl (22,5 kg + longbar) 1x10 neutral long bar curl (20 kg + longbar) 2x12 cross db curls (19 kg dbs) 1x12 cross db curls (16,5 kg dbs) Thursday: 1x12 bench press (30 kg + long bar) 1x10 bench press (40 kg + long bar) 1x10 bench press (50 kg + long bar) 1x5 bench press (60 kg + long bar) 1x7 bench press (57,5 kg + long bar) 1x7 bench press (55 kg + long bar) 1x8 bench press (50 kg + long bar) 1x10 close-grip tricep bar press (40 + tricep bar) 2x8 close-grip tricep bar press (40 + tricep bar) 1x12 close-grip tricep bar press (30 + tricep bar) 1x12 wide db press (19 kg dbs) 1x9 wide db press (19 kg dbs) 1x8 wide db press (17,5 kg dbs) 23.01.2023-29.01.2023 Monday: 1x20 deep push ups 2x12 one-arm pushups (6 per arm) 1x20 one-arm pushups on wall (10 per arm) 2x20 one-arm pushups on table (10 per arm) 3x20 close-grip pushups 3x20 bench dips Tuesday: 4x core burn 3x burnout Wednesday: 1x20 regular squats 1x20 squats toes 1x20 sumo squats 1x10 squats (40 kg + longbar) 1x10 squats (50 kg + longbar) 1x10 squats (60 kg + longbar) 1x10 squats (65 kg + longbar) 1x6 squats (65 kg + longbar) 1x6 slowly squats (62,5 kg + longbar) 1x8 slowly squats (60 kg + longbar) 1x8 slowly squats (55 kg + longbar) 1x10 slowly squats (50 kg + longbar) Monday(today): 1x7 wide-grip pull-ups 2x6 wide-grip pull-ups 2x8 neutral pull-ups 1x5 neutral pull-ups 3x10 negative wide-grip pull-ups 1x12 wide-grip pull up shoulder shrugs 1x10 wide-grip pull up shoulder shrugs 1x8 pull up shoulder shrugs 1x10 standing behind neck barbell press (20 kg + longbar) 1x10 standing behind neck barbell press (25 kg + longbar) 2x10 standing behind neck barbell press (30 kg + longbar) 1x8 standing behind neck barbell press (30 kg + longbar) (failed) 1x10 barbell rear delt row (30 kg + longbar) 1x10 barbell rear delt row (35 kg + longbar) 1x6 barbell rear delt row (40 kg + longbar)
31.01.-05.02.2023 Tuesday: 1x10 neutral db curls (17,5 kg dbs) 1x8 neutral tricep bar curl (35 kg + tricep bar) 1x10 neutral tricep bar curl (32,5 kg + tricep bar) 1x8 neutral tricep bar curl (32,5 kg + tricep bar) 1x10 neutral tricep bar curl (30 kg + tricep bar) 3x12 neutral tricep bar curl (25 kg + tricep bar) 2x12 cross db curls (19 kg dbs) 02.02.2023 Wednesday: 1x26 neutral pushups 1x25 close-grip pushups 1x20 wide-grip pushups 1x20 decline pushups 1x12 dragon pushups 1x18 reverse pushups 1x20 neutral pushups Friday: 3x core burn 06.02.2023 - 12.02.2023 Monday: 3x ultimate burn 3x optimum burn 5x maximum burn rest of week I got the flue... 13.02.-20.02.2023 Tuesday: 1x10 standing behind neck barbell press (20 kg + longbar) 1x10 standing behind neck barbell press (25 kg + longbar) 1x10 standing behind neck barbell press (30 kg + longbar) 1x10 standing behind neck barbell press (32,5 kg + longbar) 1x10 standing behind neck barbell press (35 kg + longbar) 2x10 frontal rise with longbar (20 kg + longbar) 1x10 lateral raise with 15 kg dbs 2x10 lateral raise with 14 kg dbs 1x12 db row (14 kg dbs) 1x12 db row to side (14 kg dbs) 1x12 db row (16,5 kg dbs) 1x12 db row (18 kg dbs) 2x10 db row to side (18 kg dbs) 3x10 shoulder press (15 kg dbs) 1x10 barbell high row (20 kg + longbar) 2x10 barbell high row (30 kg + longbar) 1x10 shrugs (15 kg dbs) 1x12 shrugs (30 kg + longbar) 1x15 shrugs (18 kg dbs) 1x15 shrugs (30 kg + longbar) 1x15 shrugs (19 kg dbs) 1x16 shrugs (32,5 kg + longbar) 3x10 upright row (30 kg + longbar) Wednesday: 1x10 neutral db curls (19 kg dbs) 3x10 tricep bar curls (30 kg + tricep bar) 3x10 cross db curls (19 kg dbs) 1x5 supinated db curls (17,5 kg dbs) 2x10 supinated db curls (15 kg dbs) 3x10 neutral to supinated db curls (15 kg dbs) 1x18 sitting db curls (9 per arm with 15 kg db) 1x10 db palm curl (15 kg db) 1x6 db palm curl (15 kg db) (failed) Thursday: 1x10 bench press (30 kg + longbar) 1x10 bench press (40 kg + longbar) 1x10 bench press (50 kg + longbar) 1x6 bench press (55 kg + longbar) 1x8 bench press (55 kg + longbar) 1x6 bench press (55 kg + longbar) 1x12 close-grip db press (19 kg dbs) 2x12 close-grip db press (21,5 kg dbs) Saturday: 1x20 regular squats 1x20 squats on toes 1x10 squats (with 35 kg + longbar) 1x10 squats (with 45 kg + longbar) 1x10 squats (with 55 kg + longbar) 2x10 squats (with 60 kg + longbar) 1x10 squats (with 50 kg + longbar) 20.02.- 26.02.2023 monday: 1x10 bench press (35 kg + longbar) 1x10 bench press (45 kg + longbar) 1x7 bench press (55 kg + longbar) 1x6 bench press (55 kg + longbar) 1x10 bench press (50 kg + longbar) 2x11 bench press (40 kg + longbar) 1x10 bench press (30 kg + longbar) 1x10 close-grip bench press with tricep bar (30 kg + tricep bar) 1x10 close-grip bench press with tricep bar (35 kg + tricep bar) 1x9 close-grip bench press with tricep bar (40 kg + tricep bar) 2x10 close-grip db press (19 kg dbs) Wednesday: 3x10 neutral db curls (16,5 kg dbs) 2x10 neutral tricep bar curls (25 kg + tricep bar) 1x8 neutral tricep bar curls (25 kg + tricep bar) (failed) 1x10 cross db curls (16,5 kg dbs) 1x10 cross db curls (18 kg dbs) 1x12 cross db curls (18 kg dbs) 2x10 pronated to supinated db curls (18 kg dbs) 2x10 supinated db curls (15 kg dbs) 2x8 wide db curls (14 kg dbs) 3x10 neutral db curls (15 kg dbs) Thursday: 3x abs of steel 3x armor abs Firday: 1x10 standing behind neck barbell press (25 kg + longbar) 1x10 standing behind neck barbell press (30 kg + longbar) 1x10 standing behind neck barbell press (35 kg + longbar) 1x10 standing behind neck barbell press (37,5 kg + longbar) 1x10 standing behind neck barbell press (35 kg + longbar) 1x10 standing behind neck barbell press (32,5 kg + longbar) 1x10 barbell rear delt row (30 kg + longbar) 3x10 barbell rear delt row (40 kg + longbar) 3x10 standing incline db row (16,5 kg dbs) 27.02.-05.03.2023 Tuesday: 2x Candle Sticks Weighted heel taps with 1,5 kg plates instead tuck up I did double crunch weighted russian twist with 5 kg plate 1x15 reverse crunch Wednesday: 1x12 bench press (35kg + longbar) 1x12 bench press (40kg + longbar) 1x12 bench press (45kg + longbar) 1x8 bench press (50kg + longbar) Thursday: 3x20 long angle db row (10 per arm with 14 kg db) 1x4 wide-grip pull ups (I totally sucks at this) 1x7 close-grip pull ups 1x4 wide-grip pull ups 1x10 wide-grip pull ups with assisting leg 1x10 negative wide-grip pull ups 1x20 one arm wide-grip pull ups with assisting legs (10 per arm) 1x20 one arm pull ups with assisting legs (10 per arm) 1x10 negative wide-grip pull ups 1x10 reverse grip rows (20 kg + longbar) 1x10 reverse grip rows (25 kg + longbar) 1x10 reverse grip rows (30 kg + longbar) 1x10 db pullover (14 kg db) 1x10 db pullover (16,5 kg db) 1x10 db pullover (18 kg db) 3x12 sitting db pullover (18 kg db) Friday: 1x12 regular squats 1x12 squats on toes 1x12 wide squats 1x12 regular squats (30 kg + longbar) 1x12 regular squats (40 kg + longbar) 1x12 regular squats (50 kg + longbar) 1x12 regular squats (55 kg + longbar) 2x10 regular squats (55 kg + longbar) 1x12 regular squats (45 kg + longbar) 1x12 regular squats (30 kg + longbar) 3x maximum burn Saturday: 3x abs of steel 2x armor abs