Workouts

Late night bench workout! Went better than I expected. I was a bit tired from work all day but managed to pull through nonetheless. Bench Press (kg) warmup 5 x 100 5 x 115 5 x 125 5 x 130 4 sets of 10 with 80kg Incline DB Press 4 sets of 10 with 50-70lbs Dips 3 sets of 10 with BW Hammer Strength …

Late night leg workout. Knees are fubar but anyway… Not a lot of people at the gym, had to wait a bit for the squat rack. Low Bar Squat (kg) warmup 5 x 100 5 x 130 3 x 145 1 x 170 some reps with light weights Goodmornings (kg) 4 sets of 10 with 60kg Leg Press various Leg Extension 4 …

Late night bench workout! I got a couple days off from work because of Easter so I drank a strong coffee prior to the gym and had a decent workout. Bench Press (kg) warmup 5 x 100 3 x 120 3 x 130 3 x 135 2 x 140 4 sets of 10 with 80kg Incline DB Press 4 sets of …

Today was leg day! Knees were a bit better than the last time but there was still significant pain. Did my squats nonetheless and tried to have a decent workout. Low Bar Squat (kg) warmup 5 x 100 5 x 120 3 x 140 2 x 160 3 x 160 Goodmornings (kg) 4 sets of 10 with 60kg Leg Press 4 sets 20 …

Sunday night… Not a lot of people in the gym… The perfect time to have a good shoulder workout! Overhead Press (kg) warmup 5 x 40 5 x 60 5 x 70 5 x 80 4 sets of 10 x 40kg Behind the neck Press 2 sets of 8 x 40kg 2 sets of 10 x 20kg Close Grip Bench Press 4 sets …

Today’s workout consisted mainly of some light weights. Think of it as a deload. I hope I’ll sort things out in the upcoming future and have better workouts because lately my performance has gone to shiiiit. So here it goes: Incline Bench Press (kg) warmup 4 sets of 12 x 80 DB Press 4 sets of 12 x 65lbs Incline …

Bench Press (kg) warmup 5 x 100 5 x 120 3 sets x 4 with 130kg 4 sets of 10 with 80kg Incline BB Press 3 sets of 12 Incline DB Flyes 4 x 12.5kg Pec Deck various Crossover 2 sets Curls various Notes: Solid workout! 25th of March is a national holiday here in Greece, so no work today. I …

Low Bar Squat (kg) warmup 5 x 100 5 x 110 5 x 130 5 x 145 Leg Press 4 sets 10 reps with 360kg Leg Extension 4 – 5 sets Hammer Leg Curls Machine 4 sets x 12 with 110lbs Abs various Notes: Lots of knee pain! The weather isnt helping either so it is what it is… Back on track with …

Bench Press (kg) warmup 5 x 100 5 x 120 3 x 130 3 x 140 4 sets of 10 with 80kg Incline DB Press 4 sets of 12 with 65lbs Dips 4 sets x 10 (BW) Crossover 4 sets Curls various Notes: Solid workout!  

Deadlift (kg) warmup 5 x 100 5 x 140 5 x 180 Barbell Row 4 sets Lat Pulldown 4 sets DB Row 3 sets Row Machine 4 sets Abs various   Notes:  Went to the gym at 1am so did some light stuff because I was tired.