Luka Naumanen
Forum Replies Created
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Today was a training day
Fullbody A (heavy upper light lower)
Low incline db press: 7x34kg
High incline smith press: 6x80kg
Dips: 7xbw
Straight bar lat pulldown: 5x95kg
Barbell row: 5x80kg
Upright row: 6x40kg
Ez bar cable curl: 7x55kg
Sa crossbody pushdown: 8x25kg
Hamstring curl: 15x75kg
Leg press: 14x175kg
Adductors: 16x90kg
Nutrition: 4200cals, 275p, 580c, 85f
Steps: 5500
Hey bud great lifts! I was wondering how did you warm up on each set or did you just warm up in the beginning? Thanks [/quote]
Thanks man, my warm ups go by feel. Usually on the first movement i do like 5 warm ups for example on incline db press: my warm ups go like this: 10x16kg, 5x20kg, 4x24kg, 3x28kg, working set. And after the first exercise i do like 2-3 warm ups for the following movements. They are more of like feeders, just trying to get acclimated to the movement. Im not that meticolous with my warm ups, they kinda go automatically that way -
Yesterday was a rest day!
Nutrition: 4000cals, 275p, 445c, 115f
Steps: 4500 -
Today was a training day
Fullbody A (heavy upper light lower)
Low incline db press: 7x34kg
High incline smith press: 6x80kg
Dips: 7xbw
Straight bar lat pulldown: 5x95kg
Barbell row: 5x80kg
Upright row: 6x40kg
Ez bar cable curl: 7x55kg
Sa crossbody pushdown: 8x25kg
Hamstring curl: 15x75kg
Leg press: 14x175kg
Adductors: 16x90kgNutrition: 4200cals, 275p, 580c, 85f
Steps: 5500 -
Yesterday:
Nutrition: 4000cals, 275p, 450c, 115f
Steps: 5000 -
Morning weight has been around 83.5kg this week
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Today i had fullbody D
(Heavy lower, light upper)
Sldl: 4x125kg
Leg press: 5x245kg
Adductors: 6x100kg
Slight decline db press: 10-11x30kg
High incline machine press: 9x75kg
Smith jm press: 9x60kg
Sa lat pulldown: 10x35kg
Ng upper back cable row: 11x75kg
Db lateral raise: 13x12kg +10partial
Sa cable preacher curl: 13x25kg
D-handle bar pushdown: 13x55kgWasnt really a light upper because i overestimated the weights, will fix it next time.
Nutrition: 4200cals, 270p, 590c, 85f
Steps: 6000 -
Today was a rest day, again cant wait for tomorrows session
Nutrition: 4050cals, 280p, 440c, 120f
Steps: 7500 -
Man this app is laggy
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Yesterday
Nutrition: 4200cals, 270p, 590c, 8 -
Yesterday
Nutrition: 4200cals, 270p, 590c, 85f
Steps: 6500 -
Rest day again
Nutrition: 4000cals, 270p, 460c, 110f
Steps: 6000
Cant wait for tomorrow’s session
Hey buddy! What you training tomorrow? I see you slightly lower carbs on rest days? [/quote]
Hi Louis! Today i trained fullbody C
Great session, but took a bit long and i wasnt like ”in the swing” because i had a few new movements that i had to adjust to.
Session went like this:
(Heavy upper, moderate lower)
Mid incline smith press: 4.5×1.75pps
High incline barbell press: 6x60kg
Swiss bar cg press: 6x75kg
D-handle bar lat pulldown: 5x90kg
Cs t-bar row: 5x65kg
Face away cable lateral: 7x20kg
Ez bar curl: 4.5x40kg
Incline db skullcrusher: 7x16kg
Seated ham curl: 7x80kg
Smith squat: 8×2.25pps
SL leg extension: 13x65kgYes i do a bit lower carbs on rest days. Not sure if that is beneficial, would appreciate your feedback on that! I have noticed that many people advocate and eat lower carbs on rest days.
Sorry for my mediocre english… -
Rest day again
Nutrition: 4000cals, 270p, 460c, 110f
Steps: 6000
Cant wait for tomorrow’s session -
Today i had my second fullbody session
Fullbody B: (heavy lower,moderate upper)
Rdl: 4x130kg
Hack squat: 4×2.75pps
SL leg extension: 7x70kg
Incline bb press: 8x70kg
High incline db press: 7x30kg
Bentover t-bar Lat row: 10x50kg
Incline db row: 9x22kg
Sa cable lateral raise: 8x20kg
Db curl: 9x16kg
Sa cable OH extension: 11x20kgIm realising that im fucking weak and i hate it.
Nutrition: 4200cals, 270p, 590c, 85f
Steps: 6500 -
Yesterday was a rest day.
Nutrition: 4000cals, 270p, 460c, 110f
Steps: 5000 -
Any more thoughts? Been thinking about this a lot and i will start training soon.