I'm getting ripped tonight.

it will probably take a little longer.

[malteniccals]

Oops

Soo yeah I kinda stopped posting here. I wasn't having the greatest month mental health wise and unfortunately that decreased my motivation to go to the gym immensely.

here's the dates I went to the gym after my last post on October 2th

I went to the gym for the first time after a week today and it was really good but I noticed a drop in strength.

I didn't do any routine from my PPL and just went for a full-body workout with compound exercises.

I decided to structure my workouts a bit different. instead of doing fixed exercises and tracking progress for all of them I decided to only track progress in the big compound exercises like Benchpress, deadlift, squat, ohp, barbell-rows and eventually pull-ups and power cleans.

today I did:

42.5 kg Benchpress 7x3

60 kg Deadlift 8x3

30 kg barbell-rows 6x4

30 kg squats 8x3

30 kg ohp 6x3

I'll try to post after each workout again maybe just not as detailed as before.

This is a song I listened to during the workout

have a good one everyone, love you <3

[malteniccals]

Push workout 02.11.2021

Very good workout today!!

increased my Benchpress reps by two per set! i asked someone to spot me on my last set, he was very inexperienced and started supporting on the 6th rep which I could have easily pressed but it's fine.

For shoulder presses I switched to standing ones with a free barbell as opposed to seated ones on a rail. i lowered the weight in order to concentrate on my form and though it's technically a decrease in volume im absolutely satisfied with it.

even though I skipped them last workout and struggled the workout before that the inclined dumbbell presses went surprisingly well. i honestly probably could have a done 11 reps but yeah.

decided to switch lateral raises from the machine to cables. the progression and weights on the machine felt weird somehow and I'm already at the cable after doing triceps so this just feels better to me.

form on the last dips was pretty bad but I had to pee really bad haha.

i filmed a flexing video in the locker room right after the workout maybe I'll upload that later or tomorrow.

here's a song I listened to during todays workout

have a good one everyone <3

[malteniccals]

Leg workout 29.10.2021

Damn i forgot to post my leg workout.

anyways it was really good I managed to improve in every exercise. my squat form was also really on point.

I really felt like pushing every exercise to almost fatigue. I even did the last deadlift set with 2.5kg extra weight.

from now on I'll try to do lower reps per set with higher weights for the big compound movements like squats and deadlifts.

I skipped the next three days because I was out of the country but I'm on my way to today's push workout right now and I'll post about it afterwards

here's a song I listened to during the last workout

have a good one everyone <3

[malteniccals]

Pull Workout 28.10.2021

Today's workout was really good I managed to improve on all back exercises. however my curls stayed the same.

after my pull workout i also did some ab exercise and will probably continue to do them on pull days.

i managed to take some pics in the changing room however these are after the ab exercises so some of the pump is already gone.

here's a song I listened to during todays workout

sorry for the short post but I'm very tired.

have a good one everyone

[malteniccals]

Push workout 26.10.2021

On Tuesday I was longer at work than I expected and was meeting a friend in the evening so I was really short on time and had to skip two exercises which sucks but I managed to benchpress 40kg which was my main goal for this workout. I also switched out dumbbell shoulder presses for barbell ones because I can do them at a rail which makes them more secure for me.

Wednesday i skipped workout because I slept in and went to an art exhibition afterwards but I'll do my pull workout later today after my therapy session.

have a good one everyone <3

[malteniccals]

ohh whoops forgot to update

[malteniccals]

Hear is the video of my Deadlift.

I think my form is pretty good but if you have any advise let me know :)

[malteniccals]

Leg workout 25.10.2021

I was really hungover yesterday so I decided to rest and postpone my leg workout to today which is retrospect was a good decision because I was really refreshed and able to improve across the board 🥳

I started with Deadlifts instead of squats because I wanted to see how much I can do with full energy and we'll i managed to increase the weight by 5kg while maintaining my rep number. my form was also pretty good imo I'll upload a vid from 1 set later today.

after that I did hipthrust because the squat rack wasn't free yet. i did well which made me happy because last time I didn't get to the top on the last reps.

squats were definitely my weakest exercise this workout just because I was already pretty exhausted from the DL and HT. I managed to add 1 extra rep to each set tho but I never got below a 90° angle and on the last reps it was probably more like 100-110°. but it's fine still counts as an improvement for me.

I also started the workout of with a light 5 min jog just to warm up because I read that it helps with soreness and so far it seems to be working.

Since I rested yesterday I'll hit the gym again tomorrow for a push workout and try to Benchpress 40kg for the first time. I'm really excited!!

Here's a song that I listened to during todays workout

Have a good one everyone <3

[malteniccals]

Pull workout 23.10.2021

had a great pull workout today! even though I missed some in the last month I was able to keep my performance and even increase workload in some exercises.

especially proud of my pull-up performance this workout. i usually go from 10 to 6 reps when I add weight (or in this case reduce support) but I was able to go straight to 8 reps however the last rep in the 3rd and 4th set were not with perfect form but I don't mind.

for my curls i switched from the preacher bench with a z-bar to the cable machine which helped me increase my reps with the same weight. I'm not sure why that helped but I'll continue on the cable until I can add some more weight.

i also switched from a Barbell Reardelt row to a chest supported T-Bar row because it helps me keep a good. for now I'll continue like that but in the future maybe when I'm able to do 30 x 12 on the T-Bar I want to return to the barbell row because I can adjust the angle to my liking.

Here are two pre and post workout pictures for my back and biceps.

post workout looks like less but I already lost some pump on the way home. unfortunately I'm not confident enough to take flexing pictures in the gym atm...

not much of a difference here either. i feel like my trap got a bit more noticeable but that might just be because I have my head upright.

here's a song I listened to during todays workout

tomorrow is leg day and my quads are still a bit sore from last time but I'm excited.

have a good one everyone <3

[malteniccals]

Push Workout 22.10.2021

this was my push workout for today.

i missed a couple workouts in the last month because I had a depressive episode so I did worse almost across the board but I'm glad I was able to improve my Benchpress.

Here's two pictures of my upper body right after the workout.

For the next pushwo I wanna try to bp 40kg for the first time. 6 reps across 4 sets would be great. I'm also thinking about lowering the weights for the dumbbell shoulder and Benchpress and increase reps because I noticed that my form gets pretty bad in the last 2-3 reps each set. Other than that I'll just try to maintain the volume with maybe a little increase to my lateral raises.

Here's a song I listened to during todays workout

Tomorrow is pull day and I'm already excited :)

Until then have a lovely day <3