בחור מזוקן vs. the world

Z1 warmup 5 minutes
HG Deadlift 1x2x135kg / first went up half assed and 2nd didn't budge off floor at all
BB Overhead press 3x6x40kg / nice, +2.5

Chest press machine 2x10x43.5kg / felt bit easy weirdly +1.5
Leg extensions 2x10x42.5kg / very good explosiveness +2.5

Cable Lat Pulldowns 3x8x55kg / feels good +2
Seated DB bicep curls 2x10x10kg / last rep was quite hard but it's better

Plate farmers stretch 2x60sx20kg / feels good bit heavy last seconds +10s
Plate shrugs 2x10x20kg / good, maybe just add 5 reps cuz no heavier players

Left wrist play(physiotherapy) 2x10x2.5kg plate
Z1 recovery 10 minutes
Stretching and yoga

Z1 warmup 5 minutes
Leg press front squat position 3x5x70kg / 80 felt too heavy, maybe lack of recovery from yesterday's cycling or the hpv shot from today ,try +10
Chest press machine 3x5x52.5kg / good, like 2 3 RIR, try +2.5 to keep same range of failure

Seated cable rows 4x10x40kg / good control +2
Cable lateral raises 3x12x5kg / def harder on left arm but still manageable to do

Raised BB RDLs 3x8x55kg / really good hams activation, +5
Seated W Bicep curls 2x6x20 / good, left wrist annoys a bit but think can put more safely, +5

Abductor machine inner 2x10x32.5kg / still bit hard but better, try +2.5
Abductor machine glutes 2x10x47.5kg / good +2.5

Cable Overhead Triceps extensions 2x10x12.5kg / height 18 feels good +1
Neck curls + extensions 2x20x10kg each / quite heavy last reps

Z1 recovery 10 minutes

Z1 warmup 5 minutes
HG Speed Deadlift 2x3x110kg / wanted to do 4 sets 120s rest, failed 2nd set on 2nd rep and redid 2 more reps and gave up on it today, feel slow, maybe cuz I got high in the afternoon
BB Overhead press 3x3x42.5kg / felt good even tho feel again slow and sluggish, can prob do +5 if feel good next week

Chest press machine 2x10x42.5kg / wanted to do 43.5 but didn't feel I would last 10 reps, try +2.5
Leg extensions 2x10x42.5kg / okay, bit sluggish but went up quite quickly +2.5

Cable Lat Pulldowns 3x8x55kg / okayish try +2
Seated DB bicep curls 2x10x10kg / last reps are hard

Plate farmers walk 2x60sx20kg / okay, grip is limiting at 45s ish, might switch to smith with straps
Plate shrugs 2x10x20kg / good +3 reps

Left wrist play(physiotherapy) 2x10x2.5kg plate
Z1 recovery 10 minutes
Stretching and yoga

התאמנתי רוב הזמן הזה שכחתי מקיומו של הלוג, שמרתי את הכל בטלגרם פשוט כי נוחות, לא היה הרבה התקדמות בכוח באופניים בעיקר שימרתי אירובי, היה התקדמות טובה בשריר ובכוח ברוב התרגילים למרות בעיות התאוששות חלק מהזמן(לא כזה התחברתי לקונספט של לוותר על בירה בשביל החיטוב), עוזב עוד בערך 7 חודש לניו יורק ששם הולך לחזור לחיטוב עם צומות מים ולאימוני ריצה ואופניים לבנות בסיס כוח ואירובי טוב להתחיל להשתתף בטריאתלונים, לפני שבוע חבר טוב מעולם הבירה נהרג בתאונה והייתי צריך להרגע אז עשיתי קצת דדליפט כבד ובלי כוונה כל כך הצטרפתי למועדון ה3 פלטות פעם ראשונה, הרגיש די טוב ונראה לי שאני יכול להגיע ל180 בלי הרבה מאמץ מיוחד, הייתי רוצה גם לעשות פלטה בפרס אז אעבור לתוכנית 3 פעמים בשבוע עם כמות מינימלית של אינטרוולים באופניים(כי לא אצליח להתאושש בטוח גם מזה וגם מה3 כוח), אנסה לחזור לעדכן פה אבל בעיקר אכפת לי מהגרף מדדים בכנות

Z1 warmup 5min
HG deadlift 1x5x90kg / good +5
Chest press machine 2x10x37.5kg / bit heavy

Seated DB Overhead press 3x8x12kg / much better with good warmup
Leg extensions 2x10x30kg / nice, +2.5 seat setting 7 back is prefect

Seated cable rows 4x10x35kg / good, try +2.5
Abductor machine(1 inner 1 glutes) 2x10x20kg / better, +2.5

Seated DB bicep curls 2x10x8kg / much better +1
Plate farmers walk 2x40s x10kg / bit hard on left arm +10s

Z1 recovery 10min

Z1 warmup 5min
Legs are quite bad from yesterday ftp test(which was horrible idea like most of my ideas) so going easy on them
Leg press machine 3x5x30kg / quite easy
*instead of: HB Squats 3x5x35kg
Chest press machine 3x5x40kg / feels good +2.5

DB RDLs 2x8x12kg / tight hams, next time back to 20
Cable lateral raises 2x12x3.5kg / better

Cable Lat Pulldowns 4x8x45kg / nice +2.5
*can't do it because of the twisted arm for a while Cable Overhead Bicep curls 2x6* So instead:
DB bicep curls 2x6x8kg / feels way better +1

Cable Overhead Triceps extensions 2x10x11kg / feels good
Plank 60s / hard +5
Neck curls + extensions 2x15x10kg each / last reps still quite hard but manageable

Z1 recovery 75w avg 10min

HG deadlift 1x5x85kg / feels good +5
Chest press machine 2x10x35kg / nice +2.5

DB Overhead press 3x8x12kg / very heavy first set, heavy last reps +0
Leg extensions 2x10x27.5kg / very nice, +2.5 seat setting 6 back

Seated cable rows 4x10x32kg / nice, try +3
Abductor machine(1 inner 1 glutes) 2x10x17.5kg / bit hard, +2.5

Seated DB bicep curls 2x10x8kg / better
Plate farmers walk 2x30s x10kg / better +10s

25min z2 130w avg cycling

HB Squats 3x5x35kg / quite easy, need to focus on optimising form +2.5
Chest press machine 3x5x37.5kg / nice quite easy +2.5

DB RDLs 2x8x18kg / okayish +2
Cable lateral raises 2x12x3.5kg / bit hard

Cable Lat Pulldowns 3x8x40kg / feels good +5 and another set

*can't do it because of the twisted arm for a while Cable Overhead Bicep curls 2x6
So instead
DB bicep curls 2x6x8kg / left wrist is a bit better but still annoys me

Cable Overhead Triceps extensions 2x10x10kg / nice
Plank 50s / bit hard but manageable +5
Neck curls + extensions 2x10x10kg each / feels better last reps still quite hard

25min z2 cycling

New Gym A2 W1D2

HG deadlift 1x5x80kg / good felt strong +5/10
Chest press machine 2x10x32.5kg / good pump +2.5

DB Overhead press 3x8x12kg / quite heavy last reps +0
Leg extensions 2x10x25kg / good +2.5

Seated cable rows 4x10x30kg / good +2.5
Abductor machine(1 inner 1 glutes) 2x10x15 kg / okayish +2.5

Seated DB bicep curls 2x10x8kg / okay
Plate farmers walk 2x30s x10kg / okayish

20min z2 cycling

HB Squats 3x5x30kg / quite easy +5
Chest press machine 3x5x32.5kg / quite nice +5

DB RDLs 2x8x14kg / bit easy +4
Cable lateral raises 2x12x2.5kg / bit hard but maybe can do +2.5

Cable Lat Pulldowns 3x8x35kg / bit easy try +5

*can't do it because of the twisted arm for a while Cable Overhead Bicep curls 2x6
So instead
DB bicep curls 2x6x7kg / quite easy but left arm annoys me a bit so might take it easy and split them +1

Cable Overhead Triceps extensions 2x10x7.5kg / bit easy +2.5
Plank 40s / bit hard but manageable +5
Neck curls + extensions 1x10x10kg each / last reps bit hard next time 2 sets