Sumusikoo's Journeys - Home Gym + Self Made Routines

[sumusikoo]

Took ~10 days break, got sick for almost a whole week and been feeling like sht since then. Went to the gym 2 days ago, hit a PR on Deadlift 80kg but stopped there since the PR got me tired as fuk, will probably start deadlifting on a separate day or something.


BB Bench Press
50kg (110lbs) x 8
50kg (110lbs) x 7
50kg (110lbs) x 6


Squats
30kg (66lbs) x 4
30kg (66lbs) x 4
30kg (66lbs) x 5

First time I can safely say I did them well, they truly felt good and with proper form, not sure why I managed to do them so well in terms of form after a break but whatever, if it works, it works.


Bent Rows
56kg (123lbs) x 10

Lower back killing me since the deadlifts of the other day so went for pullups

PullUps
9 reps
7 reps


OHP
34Kg (75lbs) x 10
34Kg (75lbs) x 8


Was starting to feel a little lightheaded went a bit heavy for first workout after almost 2 weeks of rest and while feeling like sht, gotta get my test higher asap

[sumusikoo]

did 2 workouts but forgot to post here.

Last one I remember:


DLs
50kg (110lbs) x 5
76kg (167lbs) x 5
78kg (171lbs) x 5
80kg (175lbs) x 4


Bench Press
50kg (110lbs) x 9
50kg (110lbs) x 7
50kg (110lbs) x 5


Bent Rows
54kg (119lbs) x 10
54kg (119lbs) x 10
54kg (119lbs) x 9

Form is really good, slow & controlled too.






Today:

Squats
32kg (70lbs) x 5
34kg (74lbs) x 4
34kg (74lbs) x 4

Bench Press
50kg (110lbs) x 10
50kg (110lbs) x 7
50kg (110lbs) x 6


Bent Rows
54kg (119lbs) x 12
54kg (119lbs) x 10
54kg (119lbs) x 10

Much better form than I used to do.


OHP
34Kg (75lbs) x 5
34Kg (75lbs) x 5
34Kg (75lbs) x 5

Couldn't go any higher than 5, bench press destroyed my front delt and I now do them with the proper form thus they're much hardr than they used to be.


Hanging leg raises x3

[sumusikoo]

Squats
34kg (75lbs) x 5
36kg (79lbs) x 5
36kg (79lbs) x 5

Bench Press
50kg (110lbs) x 11
50kg (110lbs) x 7
50kg (110lbs) x 6


Bent Rows
54kg (119lbs) x 12
54kg (119lbs) x 12
54kg (119lbs) x 10

Best form yet


OHP
34Kg (75lbs) x 7
34Kg (75lbs) x 6
34Kg (75lbs) x 5


Hanging leg raises x3


Increased reps / weight in almost all exercises, that's great news! Was feeling great today

[sumusikoo]

Squats
34kg (75lbs) x 5
36kg (79lbs) x 5
36kg (79lbs) x 5

Bench Press
50kg (110lbs) x 10
50kg (110lbs) x 8
50kg (110lbs) x 7


Bent Rows
54kg (119lbs) x 12
56kg (119lbs) x 10
56kg (119lbs) x 10

Best form yet


OHP
34Kg (75lbs) x 8
34Kg (75lbs) x 6
34Kg (75lbs) x 5

[sumusikoo]

Back from my 4 days vacations due to new years, was out with a few friends 600 miles away from home so no gym, came back 2 days ago adn took a small rest so I could come back in full strength, was at 138,6lbs when I went and came back at 145,2lbs probably due to all the sht I ate and all the alcohol lol, that was 2 days ago, I'm at 143 now, definitely have a little bit more fat than before but whatever.

Squats
36kg (79lbs) x 5
36kg (79lbs) x 5
38kg (84lbs) x 5


Bench Press
50kg (110lbs) x 10
50kg (110lbs) x 7
50kg (110lbs) x 5


Bent Rows
56kg (123lbs) x 12
56kg (123lbs) x 10
56kg (123lbs) x 9

meh form, felt hard as fuk


OHP
34Kg (75lbs) x 7
34Kg (75lbs) x 5
34Kg (75lbs) x 5



Lost a bit of strength and wasnt feeling too great probably because I took ~1 week "rest", next few workotus will be better for sure

[sumusikoo]

Squats
38g (84lbs) x 5
40kg (88lbs) x 4
40kg (88lbs) x 4


Hack Squats
30kg (66lbs) x 7
30kg (66lbs) x 5
30kg (66lbs) x 4

Gonna have to switch them out, kills my grip especially since I do so many grip oriented exercises, doing hack squats + heavy bent rows = rip all other exercises afterwards. Will probably do 5 sets of squats instead of 3 and remove hack squats


Bent Rows
56kg (123lbs) x 12
56kg (123lbs) x 11
56kg (123lbs) x 10

Not perfect form tho.


OHP
34Kg (75lbs) x 9
34Kg (75lbs) x 6
34Kg (75lbs) x 5

More reps than normal probably because I didn't bench-


Pullups
Didn't do them, grip = dead


BB Curls
28Kg (62lbs) x 9
28kg (62lbs) x 8
28kg (62lbs) x 6


Barbell Skullcrushers
22Kg (48lbs) x 9
22Kg (48lbs) x 8
22Kg (48lbs) x 8


Didn't do hanging leg raises because was starting to burp and wasnt feeling great, the increase in intensity/volume is showing