Macho Libre

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Sangoma
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Re: And he eventually became a hero in 2017

Post by Sangoma » Sat Mar 04, 2017 4:12 am

1. Squat:
50 kg x 5
60 kg x 5
70 kg x 6
75 kg x 3 x 3 sets

2. Incline bench:
50 kg x 5
55 kg x 6
60 kg x 5 x 1 sets

3. Biceps curls:
35 kg x 6
37.5 kg x 6 x 3 sets
30 kg x 6

4. Scull crushers:
30 kg x 6
35 kg x 6
37.5 kg x 4 x 2 sets

5. Dips:
BW x 10 x 2 sets
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Re: And he eventually became a hero in 2017

Post by Sangoma » Sun Mar 05, 2017 6:02 am

Stationary bike intervals - Wingate protocol, sort of. 30 second all out, 2-4 minutes rest. Fucking hard, Total duration about 20 minutes.
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Re: And he eventually became a hero in 2017

Post by Sangoma » Mon Mar 06, 2017 9:05 am

1. TBDL from floor:
50 kg x 5
70 kg x 3 x 3 sets

2. OA KB press:
20 kg x 7 x 5 sets

3. DB row:
24 kg x 8 x 3 sets

4. Chins:
BW x 6 x 2 sets
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Re: And he eventually became a hero in 2017

Post by Sangoma » Mon Mar 06, 2017 10:31 pm

40 minutes stationary bike ride.
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Re: And he eventually became a hero in 2017

Post by Sangoma » Fri Mar 10, 2017 5:01 am

Major disappointment and puzzlement today: today's DEXA showed 17% body fat. Wight went from 70 kg to 63.5 kg and BF from 18 to 17% since mid-January. I am as fat as I was two months ago, just smaller. Great fucking result. I have surely been doing something wrong. I can think of a few reasons.

1. Training on low intake days
2. Increase in lifting volume
3. Slacking off with the diet: overeating and undereating more than prescribed on respective days.

In any case, I now have this dilemma: what to do. If I continue trying to get leaner I will get to under 60 kg body weight, which is really low. On the other hand, if I eat myself back up to 70 kg I am likely to get much fatter. I am probably going to increase the intake and try lean gain.
Last edited by Sangoma on Fri Mar 10, 2017 5:40 am, edited 1 time in total.
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Re: And he eventually became a hero in 2017

Post by Sangoma » Fri Mar 10, 2017 5:14 am

1. Incline bench:
50 kg x 10 x 2 sets

2. OA KB press:
24 kg x 3 x 3 sets

3. DIps:
BW x 15 x 2 sets

4. Squat:
50 kg x 10 x 2 sets

High bar squat. Below parallel.

Edit: looking at myself in the mirror I suspect the operator of the DEXA could be not completely competent. Judging by the skin and the veins I should be 15% at the most, 12-13% realistically. After all it doesn't make sense that 3/4 of my weight loss is lean, given the fact that I was lifting and doing low intensity cardio.
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Re: And he eventually became a hero in 2017

Post by Sangoma » Sun Mar 12, 2017 8:01 am

1. Dumbbell row:
24 kg x 8 x 3 sets
24 kg x max: 12 L/R

2. Chins:
BW x 6 x 3 sets
BS x 5 x 2 sets

3. Squat:
50 kg x 10
50 kg x 20

4. Leg raises:
7 x 3 sets (slow and focused)
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Re: And he eventually became a hero in 2017

Post by Sangoma » Mon Mar 13, 2017 7:59 pm

40 minutes stationary bike ride. HR - 130 - 140/min.
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Re: And he eventually became a hero in 2017

Post by Sangoma » Wed Mar 15, 2017 11:01 pm

1 hour stationary bike ride. HR - 120 - 150/min, average about 130.
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Re: And he eventually became a hero in 2017

Post by Sangoma » Fri Mar 17, 2017 5:10 am

1. Incline bench:
50 kg x 10, 11

2. OA DB row:
24 kg x 10, 11

3. Sitting press:
30 kg x 10 x 2 sets

4. Squat 2 x 8-12
55 kg x 20

5. Weighted leg raises:
16 kg x 5 x 2 sets
Last edited by Sangoma on Sun Mar 19, 2017 6:37 am, edited 1 time in total.
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Re: And he eventually became a hero in 2017

Post by Sangoma » Sun Mar 19, 2017 6:36 am

1. Chins:
BW x 9 x 2 sets

2. Weighted dips:
15 kg x 10 x 2 sets

3. Biceps curls:
35 kg x 8 x 2 sets

4. TBDL from blocks:
80 kg x 3
90 kg x 3

My left SIJ said heavy deadlifts have to fuck off

5. Stiff legged deadlifts:
30 kg x 10 x 2 sets

6. Ab wheel (on knees):
10 x 2 sets
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Re: And he eventually became a hero in 2017

Post by Sangoma » Sat Mar 25, 2017 6:45 am

40 minutes stationary bike ride.

Was sick since Monday. First day of training today (Saturday).
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Re: And he eventually became a hero in 2017

Post by Sangoma » Sun Mar 26, 2017 2:32 am

Still not feeling one hundred percent. A gentle session today.

1. OA KB press ladders:
20 kg x 1,2,3 x 3 sets

2. Belt squats:
25 kg x 10
30 kg x 10
Don't like

3. BB pelvic thrusts:p
25 kg x 10, 12
Like

4. Scull crushers:
35 kg x 10 x 2 sets

5. Standing triceps extensions:
21 kg x 10 x 2 sets

6. Shrugs:
60 kg x 10 x 2 sets

7. Crunches:
10 x 2 sets
Figured out how to do improvised Roman Chair sit ups
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Re: And he eventually became a hero in 2017

Post by Sangoma » Sun Mar 26, 2017 6:54 pm

40 minutes stationary bike ride
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Re: And he eventually became a hero in 2017

Post by Sangoma » Tue Mar 28, 2017 8:39 am

1. Incline bench:
20 kg x 10
55 kg x 10 x 2 sets

2. OA row:
24 kg x 11 x 2 sets

3. Sitting press behind neck:
30 kg x 11, 8

4. Squat:
57.5 kg x 20

5. Weighted leg raises:
16 kg x 5 х 2 sets

Have to figure out how to fix the weight to the feet
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Re: And he eventually became a hero in 2017

Post by Sangoma » Sun Apr 02, 2017 8:38 pm

Saturday the 1st of April

Chins:
BW x 10, 9, 7 (max).

2. Weighted dips:
15 kg x 10 x 3 sets

3. Barbell curls:
35 kg x 9, 7, 5.
30 kg x 5

4. Stiff legged deadlift:
30 kg x 10 x

5. Ab wheel:
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Re: And he eventually became a hero in 2017

Post by Sangoma » Sun Apr 02, 2017 8:38 pm

50 minutes stationary bike ride. HR - 120 - 150/min.
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Re: And he eventually became a hero in 2017

Post by Sangoma » Tue Apr 04, 2017 7:08 am

1. OA KB press ladders:
24 kg x 1,2,3 x 3 sets

2. Belt squats:
40 kg x 10 х 2 sets

3. Scull crushers:
37.5 kg x 10 х 2 sets
35 kg х 10

4. Shrugs:
65 kg x 10 x 2 sets

5. Crunches:
10 x 2 sets
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Re: And he eventually became a hero in 2017

Post by Sangoma » Wed Apr 12, 2017 6:40 am

Fuck, I was so busy I couldn't find the time to train.

1. Incline bench:
20 kg x 10
55 kg x 10 x 3 sets*

2. OA row:
25 kg x 10 x 3 sets*

3. Sitting press behind neck:
30 kg x 10 x 3 sets*

4. Squat:
60 kg x 8 x 2 sets

Weighted leg raises:
10 kg x 8 x 3 sets
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Re: And he eventually became a hero in 2017

Post by Sangoma » Fri Apr 14, 2017 6:58 am

1. Chins:
BW x 8 x 4 sets

2. Weighted dips:
15 kg x 10 x 1 sets

3. BB curls:
35 kg x 10 x 2 sets
30 kg x 10 x 2 sets

4. Stiff legged deadlift:
30 kg x 10 x 4 sets

5. Ab wheel:
10 x 3 sets
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Re: And he eventually became a hero in 2017

Post by DikTracy6000 » Fri Apr 14, 2017 3:12 pm

Sangoma wrote:Fuck, I was so busy I couldn't find the time to train.

1. Incline bench:
20 kg x 10
55 kg x 10 x 3 sets*

2. OA row:
25 kg x 10 x 3 sets*

3. Sitting press behind neck:
30 kg x 10 x 3 sets*

4. Squat:
60 kg x 8 x 2 sets

Weighted leg raises:
10 kg x 8 x 3 sets
Are those straight leg raises lying on a bench or incline? Sounds like a real killer to me with 10Kg.

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Re: And he eventually became a hero in 2017

Post by Sangoma » Fri Apr 14, 2017 10:47 pm

Like this:

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With the dumbbell gripped between the feet. Surprisingly difficult (for me that is).
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Re: And he eventually became a hero in 2017

Post by Sangoma » Sun Apr 16, 2017 6:08 am

1. Incline bench:
55 kg x 10 x 2 sets

2. OA bench:
16 kg x 10 x 2 sets*

3. OA KB press:
24 kg x 3
16 kg x 10 x 2 sets*

4. OA DB lateral raise:
6 kg x 10 x 2 sets*

5. OA rear delt raise:
6 kg x 10 x 2 sets*

6. DB Overhead triceps extensions:
21 kg x 10 x 3 sets*

7. Scull crushers:
30 kg x 10 x 2 sets

8. Dips:
BW x 10 x 2 sets

I think this workout can be rated as volume training.
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Re: And he eventually became a hero in 2017

Post by Sangoma » Sun Apr 16, 2017 6:28 am

My new training routine. Based on one of the Brad Schoenfield's templates from his MAX Muscle Plan.
The number of sets will be obviously be adjusted gradually.

Workout A. - Chest, Shoulders, Triceps

1. Incline Bench – 4 sets
2. OA DB bench press – 4 sets
3. Military press – 4 sets
4. Dumbbell lateral raise – 3 sets
5. OA rear delt raise – 3 sets
6. DB overhead triceps extension – 3 sets
7. Scull crushers – 2 sets
8. Weighted dips – 2 sets


Workout B. - Lower body

1. Barbell squat – 4 sets
2. Belt squat – 4 sets
3. Bulgarian split squat – 4 sets
4. Stiff legged deadlift – 4 sets
5. Barbell pelvic thrusts – 4 sets
6. TBDL standing calf raise – 4 sets


Workout C. - Back, Biceps, Abs.

1. Chins – 4 sets
2. OA DB row – 4 sets
3. Dumbbell pullover – 4 sets
4. Barbell curl – 3 sets
5. OA DB hammer curl – 2 sets
6. Concentration curl – 2 sets
7. Weighted leg raises – 4 sets
8. Roman chair sit-ups – 3 sets
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Re: And he eventually became a hero in 2017

Post by Sangoma » Tue Apr 18, 2017 8:18 am

1. Barbell squat
50 kg x 10
60 kg x 10 x 2 sets

2. Belt squat
40 kg x 10 x 2 sets

3. Bulgarian split squat
24 kg (2 x 12 kg) x 6 x 2 sets
first time I've tried these - nice!

4. Stiff legged deadlift
40 kg x 10 x 4 sets

5. Barbell pelvic thrusts
40 kg x 8 x 1 sets

6. TBDL standing calf raise
70 kg x 10 x 2 sets

That's all I am capable of of this workout...
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