Articles

Great workout but had a little pain in the left shoulder at the end.. I might do machine lateral raises instead next time. SDP Shoulder PressSet 1: 8 kg × 20Set 2: 8 kg × 20Set 3: 18 kg × 20Set 4: 18 kg × 20Set 5: 28 kg × 12Set 6: 28 kg × […]

Evening workout that was really powerful. I managed to improve in strength significantly over my last workout. PD Bench PressSet 1: 14 kg × 20Set 2: 14 kg × 20Set 3: 20 kg × 14Set 4: 20 kg × 16Set 5: 36 kg × 10Set 6: 36 kg × 9Set 7: 36 kg × 9 […]

Late night legs workout. Balance has been improving on the Bulgarian split squads. I’m feeling more and more in control. The other exercises were low in number of sets but I could push myself to the max. Great pump. QW Bulgarian Split SquatSet 1: 14 repsSet 2: +16 kg × 10 QM Leg ExtensionSet 1: […]

This was a strong workout. I made some progress with the main exercise, I increased the dumbbell weight to 32 kg from 30 kg last time. SDP Shoulder PressSet 1: 12 kg × 20Set 2: 12 kg × 18Set 3: 22 kg × 14Set 4: 32 kg × 12Set 5: 32 kg × 9Set 6: […]

It was a great workout. I forgot my straps but nevertheless I didn’t experience any decrease in power. Great pump, I kept good form too. I drank a liter of energy drink during the workout though. 😅 UC1 Separate Hand Cable Seated RowSet 1: 39 kg × 16Set 2: 66 kg × 16Set 3: 79 […]

Great workout in 45 minutes. I felt as strong as ever. A little pain in my left shoulder although I warmed up properly. PD Bench PressSet 1: 10 kg × 20Set 2: 18 kg × 16Set 3: 18 kg × 16Set 4: 26 kg × 12Set 5: 36 kg × 8Set 6: 36 kg × […]

The first leg workout after the break was much better than expected. I felt powerful and I hit max with all exercises. QW Bulgarian Split SquatSet 1: 12 repsSet 2: +14 kg × 12Set 3: +14 kg × 12 QM Leg ExtensionSet 1: 113 kg × 10Set 2: 113 kg × 9Set 3: 113 kg […]

Short but effective workout in 30 minutes. Shoulders are also almost as strong as before and a little bonus: the pain in my left shoulder is gone. The two weeks rest did the trick, it seems. SDP Shoulder PressSet 1: 12 kg × 16Set 2: 12 kg × 18Set 3: 20 kg × 16Set 4: […]

40 minutes workout Second day after the forced break. The pump was great I felt like I’m starting to get my strength back. Are you curious about the codes before the exercises? Stay tuned, an easy to follow chart is coming up. LC1 Separate Hand Cable Lat PulldownSet 1: 39 kg × 30Set 2: 39 […]

After two weeks of sickness I’m finally back to the gym. If you have made fitness part of your life and your identity, you know the void that a longer period of time can cause. You want to work out because that’s who you are but you know that you have to rest as much […]