Leg day June 1st

Sleep  ok + sleepaid

Fasted since 20.30 yesterday

Squats
15x40kg     10x50kg      12×50   

Calf raises sit
10×30     10×30    10×30

Leg raises
20    15   12
a
Back raises
10×10    12×10   12×10

Gesässpeesse
8x35rl  7×30

Leg Day 11 Mai

Sleep  little + sleepaid

Fasted since 21.00 yesterday, but had some bulletproof coffee at 11am

Lack of sleep

Fak

Squats
13x40kg     12x40kg      15×45  (knick im r Knie)   12hromx45

Calf raises sit
12×30     8×40    6×40+4×30

Leg raises
20    15   12
a
Back raises
3x 14,12,12×15

Gesässpeesse
9x35rl  7×35+3×30

Leg day may the 4th be with me

Sleep  2.30-10 at best…

Fasted since 23.00 yesterday, but had some bulletproof coffee at 11am

Lack of sleep is my enemy!!!!!!!!!!!!!!!!!!!

Fak

Workout start: 17.23

Calf raises sit
8×40     8×40    7×40

Squats
13x30kg     11x45kg      10×45     10×45   

Leg raises
19   15   13
a
Back raises
3x 11×15

Gesässpeesse
7x35rl  10×30  10rpx30

Workout end: 18.03
Time needed: 40 min, now changing clothes

____

Somewhat weak and exhausted 2day

Increased  some reps.

18.19 Bus

Leg day april 20

Sleep  3.30-9.20 at best…

Fasted since 23.00 yesterday, but had some bulletproof coffee at 11am

Lack of sleep is my enemy!!!!!!!!!!!!!!!!!!!

Fak

Squats
13x30kg     10x45kg      15×42.5     10×42.5     10×40

Calf raises sit
20×30  10mmx42.5      10×35     7rpx30    8×30

Leg raises
18  15   15
a
Back raises
3x 10×15

Gesässpeesse
7x35rl  10×30  10rpx30

____

Fucking weak and exhausted again!

But strength gains on all sets \m/

Ate too much muffins yesterday too fast and had some awfully sweet ice cream … felt sick after that ! 

16.00 began preparing for gym… chill n shower and some work in between..
16.52 out da house
17.  In the gym+
18.10 Out da gym
18.20 At REWE buying some new ice cream
18. At home
20.15 out da house
20.40 order made
20.50 order delivered
21.15 out da restaurant
——-
Didn’t have to plan & shop,
Didn’t have to cook & clean,
The whole food process took about 1h. Would have been 30 if I knew upfront what I want.
When diy then time needed:
– 30 minutes shopping
– 30 minutes cook
– 25 minutes eat
– 10 minutes cleaning
So… 1.5 h x 30 = 45-48 h /mth. And 600 €

When eating out:
10 transport
40 min order & eat
So… 0.66h x 30 = 20 h  and about 700€

100 €  for additional 25 hours. Worth 600€x25=15000 €.  1500%

Worth it.

Leg day april 13

Sleep  2.30-9 am

Fasted since midnight yesterday

Calf raises sit
20×30  8mmx40      12×30     15×30     20×20  7×30

Squats
12x30kg     10x45kg      15×40     10×40     10×40

Back raises
3x10x15
a
Leg raises
20  13 

Gesässpeesse
10x30rl  7×30  10×20

Cable rows back
12×15  11×30    15×25   10rpx25

____

Fucking weak and exhausted today..

Just like in the bad old days when I wasn’t sleeping enough and doing school etc and didn’t even eat right..

Felt weak every single day back then..
Now today the same shit..

Cause:  I ate tons of pan cakes and ice cream yesterday at midnight and had mediocre sleep of 6 hours..

Guilty!!!
 

——-

Shoulders, back n legs 1 april (crazy, nice)

Sleep  4-11.30 am

Fasted since 19.30 yesterday

Standing barbell press RPT
12×20    7×35   5rpx30     6×30     5×25

Squats
12x25kg  7x35kg  12×42.5   10×42.5   10×42.5 

Pull ups RPT
9 5

Dips RPT
10   8  

Back raises
10×10  10×10  12×10

Calf raises sit
14×35  12×35   12×30   10×30

Cable rows back
12×15  11×30    15×25   10rpx25

5x pull ups

Leg raises
20  13 

Gesässpeesse
10x30rl  7×30  10×20

Reverse butterfly

——-

So I combined  leg shoulders n back…

Was absolutely doable and not as hard as I expected..

But noticeably harder than not combined…

This way I am only 2 days in the gym, sounds ok to me.. ö

And I like the fact that I get more endurance this way… yeah

And during the week I might just do some HIIT  sessions, 3 to 4 would be great I guess.. nice..

When in doubt
   hit the gym

     skinnygainz.com

Leg day March 23 surprised…

Slept from 4:30 a.m. to 11.00 a.m., but feeling good.. had an overcooked filet steak yesterday with little dessert and lots of coffee, 11pm…

It’s 17.20 and I’m still fasted. Had 2 cups of coffee and will sip on some BCAAs again.

Today I’m gonna keep it low and light weights again.. same as last week..

Also gonna be using bands & belt again.

Squats
12x20kg  6x35kg  11×40   10×40   10×40  10×40

Calf raises sit
15×0   10×20  12×35   12×30   11×30   12×30

Back raises
20  10×10  10×10  12×10
a
Leg raises
18  13  15

Gesässpeesse
10x30rl  7×30  10×20

Now having some headache
__________

Surprisingly I was able to make some reps and strength gains. Despite little sleep.
Surprisingly high energy. Maybe it’s also due to leaving out bcaas before training. Or maybe good eating style yesterday (not overloading with sweet crap after night’s meal..?)

Also tried to take shorter breaks so I can max the amount of red blood cells in blood and thus sexual and overall life energy and endurance… yiieeaa

Leg day March 16 (1.5 mth later… !)

Slept from 3:00 a.m. to 11.00 a.m., tons of carbs yesterday… .5kg ice cream…

Today I’m gonna keep it low and light weights..
Also gonna be using bands & belt.

Dropping 10 kg everywhete

Squats
12x20kg  5x35kg  10×40   10×30   10×30

Calf raises sit
20×0   10×20  9×35   10×30   10×30   10×30

Back raises
12 12 12

Leg raises
16  12  10

Gesässpeesse
5x30rl  7×25  10×20

________

So it was alright…
Belt and bands feel stupid

Back hurts almost not at all

Leg day jan 29 friday (bad sleep)

Slept from 4:30 a.m. to 1.30 p.m., ate pizza yesterday.. feel refreshed but the coffee made me dizzy as hell…

Let’s see if I made some gains and can increase the weights again by 2.5 kg

Squats
10x20kg  5×37.5kg  1×47.5   7×55   8×50 10×45   13×40

Calf raises sit
15×10   6×32.5  7×50   10×45   12×40  11×40 10×40+6×30

Calf pressing straight wadenpresse
4×60, 55 , 50 , 45 , 40 , 35 , 30 , 25

Back raises
9 12 10
a
Leg raises
20  12  10  10

Gesässpeesse glutes press
5x40l+6×35   9×30  10×30

…….

Fucked up sleep schedule is a bad thing…

2 days in a row…

Strangely my right glute was 20% weaker than last time.. probably due to the bad sleep and the position I slept in..

But I made some progress on the squats and leg raises though.

Leg day 21 jan – nice

Gotta skip the shoulders & back tomorrow, coz my shoulder joints pain is still there..

But today is leg day.

Slept from 2:30 a.m. to 9.30 a.m., ate late and feel overall almost ok. Anyway the legs are completely rested and recovered, so I I’ll be able to raise some weights or at least to increase the repetitions.

Llesss gooo

Calf raises sit
15 free 5×30  6×50   8×45 6x40ot  8×40 9×35

Squats
10x20kg  5x35kg  1×45   8×52.5   10×47.5 12×42.5

Calf pressing straight wadenpresse
9×60   11×50   7×60

Leg raises
16  13  10 7

Back raises
16

Gesässpeesse butt press
8x35rl  3x40rl+9×30  10×30

So here we go again, worked out  completely fasted again, felt great, and could raise weights on most exercises.

Shoulders still hurting though, I hope I can recover until next Monday which is the chest and arms day..