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Pendlay Rows looks fine. I will try it. Thanks :)

Mon 9.1.2017 Bench press - 8x4@50kg Barbell row - 6x6@32,5kg Legpress - 4x8@85kg Dips - 2x8@BW-30kg Biceps barbell curls - 2x8@EZ+5kg Abs - 2x10@BW So i started FEST. I expect that first weeks will be quite easy. Yesterday i felt super well. I think i am little confused from proper Barbell...

Sat 7.1.2017 Rucking 3 hours - 14 kg. It was quite hard. There was -15°C outside and snow....

Hi, I tried to do some 1RM today. Squat: 125kg Benchpress: 95kg Deadlift: 140kg I will edit deadlift on friday. I am fine with this numbers, definitely progress for me :)

So i have some new training program which i would like to start next week. It is again FB and 3x week. I attached spreadsheet so you can see my whole program- i have to figure out some weights("???") for few exercises though. Anyway it is for 8 weeks. So you can see numbers from 1-8. Core are...

Fri 30.12.2016 3 sets 4 reps Squat - 90kg Bench-press - 75kg Barbell row - 50kg Seated Dumbbell press - 2x22kg Dips - BW+5kg Abs - 14 reps Today will be final workout of my first HST cycle. Evethough i have that training afternoon i would like to say some my observation now. I set some goals...

I think i will keep 3 sets. I feel quite tired :) Thanks, will try will consider with next cycle, i have to finish last two workouts :)

Fri 23.12.2016 3 sets 4 reps Squat - 85kg Bench-press - 72,5kg Barbell row - 447,5kg Seated Dumbbell press - 2x20kg Dips - BW+2,5kg Abs - 12 reps Wed 28.12 3 sets 4 reps Hack Squat - 45kg Deadlift - 90kg Incline dumbells - 2x26kg Parallel pull ups - BW+1,25kg Overhead Press - 37,5kg Calves...

Wed 21.12.2016 3 sets 4 reps Hack Squat - 40kg Deadlift - 85kg Incline dumbells - 2x24kg Parallel pull ups - BW Overhead Press - 35kg Calves - 70kg

Mon 19.12.2016 3 sets 4 reps Squat - 80kg Bench-press - 70kg Barbell row - 45kg Seated Dumbbell press - 2x20kg Dips - BW Abs - 10 reps After this two weeks i will take week off. I will go to gym once to try push for PRs 1RM. After that i have to choose another program. I will try to look...

Sun 19.12.2016 8 reps Hack Squat - 35kg Deadlift - 85kg Incline dumbells - 2x24kg Parallel pull ups - BW-25kg Overhead Press - 35kg Shrugs - 2x26 Bench Dips - BW+15kg Dumbbell hammer curl - 2x14kg Seated Calves - 40kg Abs - 12 reps + 10kg

Thu 15.12.2016 8 reps Squat - 80kg Lying leg curl - 40kg Bench-press - 70kg Barbell row - 45kg Seated Dumbbell press - 2x20kg Seated reversed on peck deck - 36kg Dips - BW Ez-bar curl - Ez bar+15kg Calves - 60kg Abs - 14 reps

Fine i will just switch OHP and Seated dumbbell i guess.

Hi, as you suggested i will drop some exercises and add one set to exercises i want keep. Do you think this setup is fine. Also i find to pretty hard to setup dumbbells to right position when i adding the weight (specially for seated dumbbell press), any tips? 3 sets 4 reps A Squat...

Mon 12.12.2016 8 reps Hack Squat - 30kg Deadlift - 80kg Incline dumbells - 2x22kg Parallel pull ups - BW-30kg Seated Dumbbell press - 2x20kg - i had big problems with this, i will do the same weight next time Shrugs - 2x24 Bench Dips - BW+15kg Dumbbell hammer curl - 2x12kg Seated Calves - 35kg...

Unfortunetly not. 1. I live in small city where is only gym and it is closed on saturdays. 2. I have some things which i have to do. Xmas parties are evil!

Well, no workout today, obviously... Do you think guys i should go on sunday and then on monday or don´t go?

Both workouts for 8 reps was pretty easy. Today we have christmas party with my co-workers and i am afraid that i will drink too much and i will be blasted tomorrow. Beer is by far my biggest weakness, i love beer, i brew beer myslef and love to taste new styles and brands from craft breweries...

Mon 5.12.2016 8 reps Squat - 70kg Lying leg curl - 30kg Bench-press - 60kg Barbell row - 40kg Overhead Press - 30kg Seated reversed on peck deck - 30kg Dips - BW-25kg Ez-bar curl - Ez bar+10kg Calves - 50kg Abs - 12 reps Wed 7.12.2016 8 reps Hack Squat - 25kg Deadlift - 75kg Incline dumbells...

Fri 2.12.2016 Hack Squat - 20kg Deadlift - 75kg Incline dumbells - 2x20kg Parallel pull ups - BW-40kg Seated Dumbbell press - 2x18kg Shrugs - 2x22 Bench Dips - BW+5 Dumbbell hammer curl - 2x10kg Seated Calves - 30kg Abs - 14 reps + 5kg So that was my last workout with 12 reps. Next week i am...