[HONOS]

Since my back and shoulder were still bothering me I decided not to do anymore lifting this week. I did go for a run yesterday and find a nice place to do uphill sprints. If only i could get a tire there to do flips and drags that would be even more awesome.

[HONOS]

So after being struck with tonsillitis and not being able to swallow my own saliva, let alone some decent food, today I finally felt good enough to hit the gym again. I think I lost about 5kg of BW in the past week and a half, so I was pretty scared that my numbers would've dropped down.

As for my workout:

Squats:
1x15x20kg
1x8x60kg
2x6x80kg

Clean & Press:
3x3x60kg
2x3x70kg

Deadlift:
1x5x120kg
2x2x160kg
2x0x180kg (on the first rep my form sucked, which probably was a factor in not being able to get it after that. This pissed me off)
4x1x160kg

Snatch Grip Deadlift:
3x3x120kg

BOR:
3x8x60kg


All in all it wasn't as bad as I expected. Sucks I couldn't get the 4 plate DL though. It felt pretty light when I pulled it 2 weeks ago. I also helped a guy out by spotting for him on the incline bench. He seemed really confused that I wasn't lifting the weight for him and kept giving me a funny look afterwards.

[HONOS]

After having had only one workout session in the past two weeks and eating way too little, I'm finally back at the gym. Today's workout sucked though.

Squats:
1x10x20kg
1x8x60kg
3x5x80kg

Clean & Press:
1x4x60kg
3x3x70kg

Snatch Grip Deadlift:
1x5x100kg
2x3x130kg

Deadlift:
2x1x160kg
2x0x180kg
1x0x160kg (I suck for not even getting this one)

Shrugs:
1x12x100kg
2x8x120kg

DB Row (each arm):
3x6x35kg

So basically I'm gonna start eating good and get my training up to par.

[HONOS]

Today it was hot as hell outside with extremely high humidity for dutch standards. And of course my gym doesn't have an AC. What was weird though is that I was pretty much the only one in there sweating like a wild pig. Oh well.

As for the training:

Squats (less than a minute rest between sets):
1x15x20kg
5x5x60kg

Push Press:
1x5x60kg
2x1x70kg
2x2x65kg
1x4x60kg

Bench Press:
1x8x60kg
4x5x80kg

Dips:
5x6xBW

Then I did some sprints on the treadmill, setting the incline as steep as possible. I definitely picked the right day for doing this considering the temperature and humidity. Pretty much my main motivation from giving up were those previews for the DeFranco documentary, which I've been watching a lot lately. Very inspirational.

Oh and I did three sets of curls after the dips, you gotta work those gunz.

[HONOS]

Back Squat:
1x8x60kg
3x5x90kg
4x5x80kg

Zercher Squat:
3x5x80kg

Glute / Ham Raises:
4x6 while holding a 20kg plate.


This was actually the first time i did GHR and man are they great.

[HONOS]

As for today:

Back Squat:
5x5x70kg

Clean & Press:
1x3x60kg
1x2x70kg
2x1x80kg

Rack Pulls:
1x3x140kg
1x2x180kg
1x1x200kg (from here on the bar started sliding through my hands. Probably because of the heat which made me sweat like a wild pig. I'm gonna bring chalk next time)
1x1x180kg

Shrugs:
3x8x140kg

Then, because the bar kept sliding I decided to do cable rows in stead of my usual BB rows:
3x7x175lbs (apparently our cable machine is in lbs for some reason)

DB Rows:
3x7x35kg (each arm)

[HONOS]

Today I didn't have a whole lot of time to work out and since I'm forced to do my squat day tomorrow instead of friday I took it relatively easy today, which means no warmup squat session basically.

SOHP / Push Press:
1x5x40kg
1x5x50kg
1x4x60kg
1x3x70kg
1x1x80kg

Bench Press:
1x6x70kg
2x5x80kg
2x4x85kg
1x7x90kg (a good spotter makes a difference)

Dips:
5x5xBW

Incline Db Press:
1x5x22.5kg
1x5x25kg
1x5x27.5kg

[HONOS]

Today's squat session:

Back Squat:
1x8x60kg
2x6x80kg
2x4x100kg
1x2x110kg
1x2x115kg

Front Squat:
3x3x80kg

Zercher Squat:
3x4x90kg

Hyper extensions:
3x5 holding a 20kg plate

So what I thought were GHR, actually hypers. Do I feel stupid now. Oh well, I still like them.

[BlondeWarrior]

*scratches head multiplying by 2.2...*

Nice work, and your training has some nice volume. Are you competitive? Anyways, welcome to S&P, make yourself at home

[HONOS]

Thanks! I'm pretty competitive when it comes to wanting to be the best at what I do. But I don't compete if that's what you mean. I need to get a lot stronger first.