​Arms n chest day    12 sept   17.20

Trying out keeping things at intensive ease. Meaning not pushing through to failure but stopping early. Max 2 sets per exercise. Exception: biceps.

Fasted til 15 then had coffee + chocolate muffin. Feel weakened. Slept from 4 til 9

16  pullups !!

Flat Z-Zange  biceps
8×30    8×25  10×25

Bench press
6×40    9×50   10×40

Biceps dumbbells  
13×12.5    tons of negative  10kg

Decline bench press
19×50     14×45

Chinups  flat
6

Incline bench press
6×45    8×40

Lateral raises prmd   5-4

Uprow  25 prmd

Face pulls prmd 15

Booty raise 12×35   9×30

Dips  7  

Arms n chest day Mai 23

Sleep: 2.30-8 a.m. with interruptions, open window noise
Fasted from 21.00 yesterday.12.00 had my bulletproof coffee

Couldn’t focus on work at the beginning but after I did my Brain Workshop Game I increased my fos ability big time. It has a kind of meditative effect while parallelly improving short term memory. Yahheyy..!

Feeling weak and little energized, absolutely not rested, short term memory basal level low. Feel weak and a bit small. Headaches. Fuck reishi mushrooms.

Today the scales showed 77.5 kg.

Feel COLD in hands etc.

Gainz report:

Standing up biceps STRAIGHT, GOAL 18.6.:  45kg
Keine Z-Zange ab jetzt. Warm up wrists first.
15×10    8.5×35      11×30    feeling warm but cold hands  15×25

Flat bench bar chest GOAL 13.6.:  70kg
6×40    8.5+3.5 hromx60    6hgromx60   7×55    littlerest6+3×45

Decline biceps curls
6xlr17.5 ganz good form    9+1×12.5      6+1×12.5  +8×20 bar

Incline bench bar
8okromx60     7×55    6.5×45    litrest 5×40

Decline bench bar
9×45         8×40        6fromx35

Chinups
11  (exhausted already+biceps )    headache as fuck
Biceps chinups
5.5    5

Wide grip upright row
8×35    9×30  12×25    12x20wwgrip

Face pulls
  15kg down the pyramid

Shoulder Lateral raises
10×4+12lrx4   10×4+12lrx4  

Killing biceps with rope

Got some strength gains especially in the beginning but lack of sleep fucks me up big time

Shoulders and back 20. Mai

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Started the Lateral dumbbell raises for shoulders. Very nice! Didn’t do them before coz I never could feel them or even get sore. After doing lots of other exercises now my outer shoulders seem to be strong enough for me to get to feel them via raises. And I did very nicely and they seem to pop out more after sacking up some blood. Check the pic above.

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Sleep  2.20-9-20 with some interruptions…

Fasted since 21.00 yesterday
Had just bulletproof coffee today and 20gramms of bcaas

Feeling dizzy as fuck.

Standing barbell press RPT
10×20    7×37.5   7×35     9×30   2×35

Squats
8×35  10×45

Pull ups   Goal: 20x  til end of June
14          4         4

Dips   20x til end of June, then weighted
16        10         7

Cable rows back   60 til end of June
15×20           12×40          10×35         7rpx35

Shoulders dumbbell raises
10×3   10×4+10×4    10×4\m/+10lr×4

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BTW I started creatine 3-6 gramm per day.. maybe it gave me some more strength on the first sets which I did well, but the endurance Fucked up today due to little sleep I guess – go to bed early u fucking asshole

Arms n chest day Mai 16

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A little bit slow and low today..

Sleep: 2.30-10 a.m. with some interruptions, full stomach and open window

Fasted from 21.00 yesterday -> way too much chicken breast …12.39 had my bulletproof coffee

Feeling light headed, absolutely not rested, short term memory sucks (also double n game esults bad). Feel weak and small.

Yesterday the scales showed 77.7 kg.

Feel COLD in hands etc.

Gainz report:

Standing up biceps STRAIGHT, GOAL 18.6.:  45kg
Keine Z-Zange ab jetzt.
15×10    7×35      10×30    feeling cold hands  14×25

Flat bench bar chest GOAL 13.6.:  70kg
6×40    8+1 hromx60    9hgromx55   8×50    littlerest6.5+3.5gfx40

Decline biceps curls
5xlr17.5 ganz good form    8×12.5      9×12.5  +8×20 bar

Incline bench bar
10okromx55     6×50    5+2.5×45   

Decline bench bar
7×45         6.5×40        5.5×40    

Chinups
11.5  (exhausted already+biceps )   
Biceps chinups
4.5    3.5

Wide grip upright row
7.5×35    7×30    8rpx27.5+4×25+3×20

Face pulls
  19×12.5   13×20  15y15

Killing biceps with rope

Last week of pickup, little sleep and not enough food slowed down the progress regress on some. Got gains on the main exercises though!

Body Update after 4.5 Months going from 62kg to 67.5kg + More Biceps through Strait Bar Curls

I began lifting on December 18th 2015.

Starting weight: about 62kg.

Today after about 4.5 months (May 2016 ) I am about 67.5 kg .

beforeafter

I made some strength gains, e.g. bench press 60kg x 6 reps and biceps EZ bar 45kg x 9 reps.

In the first 4 months I focused on my chest and it turned out quite well, I can see the difference. But now I am focusing on my biceps aka. Bicycles instead ;D

biceps

Last time in the gym I realized that I did NOT work my biceps to the full potential – coz I did the EZ-Bar (image) which worked my brachialis muscle (outer little muscle next to biceps itself image) but less so the Biceps muscle itself. As you can see on the anatomic image at wikipedia here the biceps itself is composed of 2 muscles: the shorter and the longer head. “The biceps is a muscle in the upper arm with two heads, called the short head and the long head, which converge into a single mass”. So doing the EZ-Bar worked the long head and not so much the short head.

So to train the biceps to the full potential I need to do the straight bar bicep curls.

Last time in the gym I tried it and oh shit my shorter biceps head is weak – I was only able to do them curls with about 30-35 kg and not 45 kg as with the EZ bar (which is easier).

So from now on I’m gonna be doing the straight-bar curls mainly.

And BTW this is what I ate yesterday 😀 But the steak meat wasn’t ripe so it was a 30 minutes torture to chew it all down. I gave up eventually though..

foods

Arms n chest day Mai 9

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Sleep: 2.3-9 a.m. with some interruptions…
Fasted from 21.00 mct (18.00) yesterday, 11.00 had my buletproof coffee

Gainz report:

Standing up biceps STRAIGHT, GOAL 18.6.:  55kg
Keine Z-Zange ab jetzt.
15×10    5×35      8×30      11×25

Flat bench bar chest GOAL 13.6.:  70kg
6×40    7.5+2hromx60    7hgromx55   7gfx50    littlerest6+3gfx40

Decline biceps curls
7xlr17.5 better!!     7xlr15     10xlr12.5    

Incline bench bar
7okromx55     6.5gromx50    7.5+2.5×45   

Decline bench bar
5.5×45         5.5×42.5        7×35      

Chinups
11  (exhausted already+biceps )    4   

Wide grip upright row
11×30    12rpx27.5+14×20

K7lling biceps with dumbbells and rope

Face pulls
  19×12.5   13×20  15y15

Biceps bar straight is tougher than Z bar. Had to decrease them weights

Need more sleep.

Shoulders and back 6. Mai

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Sleep  3.20-9-12.32 with TONS of interruptions…

Fasted since 22.00 yesterday
Had just bulletproof coffee today and 3 scoops of protein shake at 15.00 then ome bcaas

Metro 16.14
In place 16.30

Standing barbell press RPT
10×20    9×35   9×32.5     6.5×30

Pull ups
12       8       6

Dips
15      10     7

Cable rows back
14×20      10×40    7×35   9rpx35

Out da gym 17.14
Bus 17.18

Reverse butterfly nicht gemacht
——-

Very good energy heute!

Just a good shot :P

#intermittentfasting #skinnygainz just a good shot lol

A post shared by David Russo (@davidrussoo) on

Chest n arms day March 29

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IMG_20160329_163517 20160329_163744

20160328_202745 20160329_011450 20160329_011452  20160329_171205 20160329_171400

Kept just the best shots that make me look bigger than I am LOL 😀 😛

My Postworkout meal today (Nr.1)

Postworkout #intermittentfasting Meal #sol70 #themartian #fuckyoumars

A post shared by David Russo (@davidrussoo) on

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Sleep: 2-11 a.m. with interruptions…

Fasted from 23.00 yesterday (ice cream), 12 had my coffee and another one at 14.3  + protein shake. Had some awesome plov yesterday which my mom made. Gave me crazy hard boners this morning lol maybe due to the nice fat in it and the nice carbs in it..

Feeling cool, let’s see if I can increase the weight on my biceps today

Gainz report:

Standing up biceps, GOAL 13.6.:  55kg
13×10    7×40     8×35      9×32.5

Flat bench bar chest GOAL 13.6.:  75kg

7×37.5   3×47.5    6ifx57.5   6ifx50    6gfx47.5
Rp6,3,2.5×42.5

Decline biceps curls
5xlr17.5     7xlr15    9xlr12.5    10,5,3×10

Decline bench bar
6×50     rp6x45  rp4,3×40   rp4.5×42.5

Incline bench bar
6×40   5rpx37.5   5×35   5×32.5

Chinups
9    5rp

Wide grip upright row
10×27.5   11×25   12×22.5    10×22.5     11×20

Cable row push
9,7,6×20

Reverse butterfly Standing one arm rope L
8lr×10     13lrx7.5   20×5

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Bottom line is drinking alcohol – again – even just a little, fucks up my recovery so I make fewer gainz and am fatigued quicker..
However I did increase the weight on the biceps and some other.

Need to keep a healthy sleep schedule as soon as possible..!

Chest n arms day March 7  (2 sleepless nights)

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Fasted from 22.30 yesterday, 10.00 had my coffee and another one at 14.45

Slept from 4.00  am  to 7.45

Feeling Fucked up but ok ha/

So let’s see if I can make some strength gainz, yeh

Here’s my report:

Flat bench bar chest

7×37.5   4×47.5    8×57.5 …   5×55    8×50 11×42.5

Standing up biceps(Stange 10)
10×15  9×35  10×30   6×30

Decline bench bar
9×47.5   7.5×45  6×42.5

Incline bench bar
6×37.5   6.5×37.5

Decline biceps curls
9xlr12.5  9xlr10

Chinups
6   5

Wide grip upright row
15×25   16×20   15×20  

Cable row push
8×25   3×22.5  8×20   10×15    10×12.5

Reverse butterfly bench
17×8.75     12×11.25  

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Slept at most 4h  today…
Didn’t increase weights but tried to do the same as last time..
Could increase some reps on biceps  (nice) and upright row.