Push it To the limit! Zercher life, Best life

[Art_Atwood]

Tuesday 6.2.2024

Closegrip bench press
2x4x130kg
4x120kg paused
4x110kg paused

Barbell shurgs
2x5x200kg

Triceps were over and out from 2 hours of snow plowing!

Next time, 2x140kg on closegrip. Or if i am feeling good, 2x2x140kg.

[Art_Atwood]

Wednesday 7.2.2024

Barbell curl
6x6x60kg
2x8x50kg
2x10x40kg

Tricep push-down
5x10x41kg

Great arm day!

[Art_Atwood]

Thursday 8.2.2024

Zercher squat
1x160kg
5x5x100kg

Lowerback is done. Going to stop deadlifting for now. And heavy barbell squats.

Squats i am doing with landmine attachment. Hack and normal. If back feeling good, i May try ssb squats.

New plan:

1: landmine squat, barbell shurgs
2: Seated barbell shoulder press, tricep extensions
3: Row, curls over hand grip
4: closegrip bench, Dumbell side laterals
5: landmine hack-squat, chins
6: bench press, reverse fly
7: barbell curl, push-down

[Art_Atwood]

Friday 9.2.2024

Seated barbell shoulder press
6x4x80kg

Seated Dumbell shoulder press
10x30kg
8x35kg
2x8x30kg

Great press day!

[Art_Atwood]

Saturday 10.2.2024

Bench press
6x130kg
5x6x120kg last rep paused

Incline Bench press
2x8x80kg
2x10x70kg

Triceps were very sore from yesterday, but pressing felt fine. Not strong, but there is allways next time!

[Art_Atwood]

Monday 12.2.2024

Chins
8x3x20kg
2x8xBW

Nice upper back session. Biceps got great pump too!

Lowerback is in pretty bad shape. I have a home gym and No machines, so leg training is a challenge. Tomorrow i Will go to "real gym" so i try to do some legpress etc.

[Art_Atwood]

Tuesday 13.2.2024 - shoulder day

Seated barbell shoulder press
5x6x80kg

Seated Dumbell shoulder press
5x5x40kg

Great shoulder day!

Last set of dumbell presses on video:

https://youtube.com/shorts/9HkAe-f8g...-QpwMod-59l6td

[Art_Atwood]

Wednesday 14.2.2024 - squat day

Highbar squat
3x5x100kg
3x3x130kg
3x5x100kg
20x60kg

So happy i could do squats. Little to No pain on my back! Gona keep weights Light and volume high.

[Art_Atwood]

Thursday 15.2.2024 - bicep day

Barbell curl
5x4x70kg
2x7x60kg

Ez-bar curl, over hand grip
3x10x38kg

Make curl day great again!

[Art_Atwood]

Friday 16.2.2024 - bench day

Bench press
7x130kg
5x7x120kg
2x10x110kg
2x10x90kg

Lots of reps. Chest is going to be sore tomorrow.

[Art_Atwood]

Saturday 17.2.2024 - Tricep day

Standing tricep extension, ez-bar
3x12x29kg
3x10x39kg
2x8x44kg
2x12x29kg

[Art_Atwood]

Wednesday 21.2.2024

Deadlift
3x170kg
3x200kg
3x185kg

Chins
3x4x20kg

Barbell curl
5x70kg
10x60kg

Back not fully ok, but better. Next Deadlift session Will be high volume, low intensity.

[Art_Atwood]

Saturday 24.2.2024 - shoulder press day

Seated barbell shoulder press
3x4x90kg PR

Seated one arm Dumbell shoulder press
3x46kg
8x41kg

Great day! All time pr on shoulder press is 1x4x90kg. 3x4x90kg is big volume pr. One all out set and i Will do 5-7 reps.

[Art_Atwood]

Sunday 25.2.2024 - squat day

Highbar squat
3x4x130kg

Highbar boxsquat
2x6x130kg paused

"Bad back day" today. Well it is what it is. I am happy i can squat something.

[Art_Atwood]

Monday 26.2.2024 - incline bench day

Low incline bench press
3x5x100kg
12x80kg
20x70kg

Little fingers on rings

Nice chest pump!

[Art_Atwood]

Tuesday 27.2.2024 - Arms

Standing ez-bar tricep extensions
3x10x44kg

Ez-bar curl, over hand grip
3x6x44kg


On taco Tuesday we do arms. Cuz If you want a thic mami named Maria taking ur chorizo where she makes diarrhea your arms better be fn swole.

- Robert frank

[tunkk1]

This is how champions are made. Watch and learn people!

[Art_Atwood]

Got pretty bad flu. i've een resting couple of days, but still feeling very sick.

When i feel better, i may start to push my bench numbers. Also going to start strict curling again. Plan is to curl 70kg next summer. PR on that is 68kg.

Training template is going to be something like this:

1: Bench press, strict curl
2: Shoulder press, closegrip bench
3: Deadlift, bent over row
4: Floorpress, strict curl
5: Rest
6: Boardpress (5cm / 10cm), chins
7: Squat, box squat

This is how champions are made. Watch and learn people!

<3

[MrMullet89]

Got pretty bad flu. i've een resting couple of days, but still feeling very sick.

When i feel better, i may start to push my bench numbers. Also going to start strict curling again. Plan is to curl 70kg next summer. PR on that is 68kg.

Training template is going to be something like this:

1: Bench press, strict curl
2: Shoulder press, closegrip bench
3: Deadlift, bent over row
4: Floorpress, strict curl
5: Rest
6: Boardpress (5cm / 10cm), chins
7: Squat, box squat



<3

Strict - curl, king of the lifts, miehen mitta!