Author Topic: Marko's training log  (Read 3840 times)

Offline Marko

  • Newbie
  • *
  • Posts: 29
  • Karma: +0/-0
    • View Profile
Marko's training log
« on: August 22, 2014, 09:15:18 PM »
I have to say that I'm not in the best shape.
I write this because of Sergio  :)
This is just training without plan, I didn't finish my training program because I have just start training after some brake.

Squat
40kg/5r
60kg/5r
70kg/5r
80kg/3r
90kg/3r
100kg/2r

good morning
60kg/5r x 3s

BBrow
60kg/6r x 3s

DBrow with both hands
15kgDB/10r x 3s

sitting DB curls (alternately)
15kg/12r

sitting DB curls (both hands simultaneously)
15kg/12r

standing BB reversed curl
20kg/10r

sitting incline DB curls (both hands simultaneously)
6kg/15r

this was a bad day for training  >:(


Offline Sergio

  • Administrator
  • Legend Member
  • *****
  • Posts: 1334
  • Karma: +1/-0
    • View Profile
Re: Marko's training log
« Reply #1 on: August 22, 2014, 11:59:09 PM »
Hi Marko. I am very happy to see you post here. You have a great foundation for training. Soon you will be in great shape.

Offline Marko

  • Newbie
  • *
  • Posts: 29
  • Karma: +0/-0
    • View Profile
Re: Marko's training log
« Reply #2 on: August 25, 2014, 09:58:13 PM »
BP
40kg/8r
60kg/5r
75kg/5r
90kg/3r
100kg/3r
100kg/2r

DB fly
15kg/12r x 3s

Arnold press
15kg/10r x 3s

DB lateral fly
6kg/12r x 3s

lying triceps extension
38kg/12r,10r,8r

« Last Edit: August 26, 2014, 08:26:08 AM by Marko »

Offline Sergio

  • Administrator
  • Legend Member
  • *****
  • Posts: 1334
  • Karma: +1/-0
    • View Profile
Re: Marko's training log
« Reply #3 on: August 26, 2014, 12:02:35 AM »
Wow!!  :D. Very good the 45 kg in the tricepd curl. You have an strong. Arn!!

Offline Marko

  • Newbie
  • *
  • Posts: 29
  • Karma: +0/-0
    • View Profile
Re: Marko's training log
« Reply #4 on: August 26, 2014, 08:30:47 AM »
actually Sergio I have to correct my self, I didn't use 48 but 38kg on lying triceps extension. When I was stronger I could do it wit 60kg but that was a long time ago

Offline Steff

  • Global Moderator
  • Hercules Member
  • *****
  • Posts: 964
  • Karma: +4/-0
  • From BB to OL-lifting
    • View Profile
Re: Marko's training log
« Reply #5 on: August 26, 2014, 12:45:39 PM »
Well you'll get back to those weights fairly quick! It will be fun to watch your log. :)

Offline Marko

  • Newbie
  • *
  • Posts: 29
  • Karma: +0/-0
    • View Profile
Re: Marko's training log
« Reply #6 on: August 27, 2014, 09:43:59 AM »
we'll see   ;)
now I'm training at home. I don't have equipment, just free weights adjustable bench and rack. I'm waiting for hand made dip bar and pull up bar. But beside that I would like to have only lat machine and more weights, db and bb and resistance bands which are very hard to find here  That's all you need for good training and results

Offline Marko

  • Newbie
  • *
  • Posts: 29
  • Karma: +0/-0
    • View Profile
Re: Marko's training log
« Reply #7 on: August 27, 2014, 01:06:46 PM »
dead lift
70kg/5
90kg/5
105kg/5
120kg/3
135kg/2

Pendlay rows
70kg/6
80kg/6

bent over fly's
6kg/15r x 2s

standing BB curl
38kg/8
43kg/8
48kg/8

Cross Body Hammer Curl
15kg/15

reverse BB curl
20kg/15

Offline Marko

  • Newbie
  • *
  • Posts: 29
  • Karma: +0/-0
    • View Profile
Re: Marko's training log
« Reply #8 on: August 27, 2014, 09:18:52 PM »
I have to say that I don't train with olympic weights and bb which is much different especially when doing dead lift because bb is much closer to the ground.

Offline Sergio

  • Administrator
  • Legend Member
  • *****
  • Posts: 1334
  • Karma: +1/-0
    • View Profile
Re: Marko's training log
« Reply #9 on: August 27, 2014, 10:58:30 PM »
Two boxes made of several nooks you don't use will resolve the diference.