Edward 🥷

@amb1vert

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Monday 12/23/2024 I eliminated the deadlift from my program and replace it with the T-thrust. I got a little sick, so I didn't increase the load in the training process. Weight(kg)/approaches/repetitions ◦ T-thrust 40х3х10 ✅ ◦ Push-ups on the uneven bars 15x3x15 ✅ ◦ Reduction and dilution of legs in the simulator 72x3x15 ✅ ◦ French bench press 25x3x12 ✅ ◦ Lifting the barbell standing on the biceps 25x3x12 ✅ ◦ Shoulder press simulator 20x3x12/10/10 ❌ ◦ Press 0x3x15 ✅

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Friday 12/13/2024 Weight/reps/approaches ◦ Leg press 160x3x10 ✅ ◦ Horizontal thrust 66x3x10 ✅ ◦ Dumbbell bench press 30x3x8 6(2)/5(3)/4(4) ❌ ◦ Dumbbell behind the head 22.5x3x10 ✅ ◦ Set. Bicep lifts with reverse grip/bending with a barbell while sitting on a bench (forearms) 25x3x12/15 ✅ ◦ Wiring for the rear delta 42x3x10 ✅ ◦ Press 0x3x15 ✅

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Today is a training session in the gym. I plan to do a dumbbell press at an angle of 45 on an inclined bench of 30 kg per arm. The last time I took this weight was about six months ago. Let's see what happens.

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Damn, just look at the size of this shawarma! You may not believe it, but I ate it completely 😄

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Vladivostok cold sunset 🥶 🌇

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I'm waking up at 3 a.m. for no reason trying to figure out what's going on 😹

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Wednesday 19/12/2024 Weight/approaches/repetitions ◦ Hyperextension 0x3x20 ✅ ◦ Bench press from the chest 75х3х6 6/6/5 ❌ ◦ Vertical thrust 60х3х10 ✅ ◦ Extension-flexion of the legs 66x3x10-36x3x10 ✅ ◦ Triceps in the simulator 48x3х12 ✅ ◦ Biceps hammers 15x3x10 ✅ ◦ Shoulders 10x3x10 ✅ ◦ Press 0x3x15 ✅

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Monday 12/16/2024 After today's deadlift, it seems like I'm going to exclude her from my program. I feel that it has a bad effect on my lower back and sacrum. Maybe my technique is imperfect. I did an average workout, I'm preparing for the bench press on Wednesday. I plan to make 75x3x8. Weight(kg)/approaches/repetitions ◦ Deadlift 100x3x6 ✅ ◦ Push-ups on the uneven bars 15x3x15 ✅ ◦ Reduction and dilution of legs in the simulator 72x3x15 ✅ ◦ French bench press 25x3x12 ✅ ◦ Lifting the barbell standing on the biceps 25x3x12 ✅ ◦ Shoulder press simulator 20x3x12 ✅ ◦ Press 0x3x15 ✅

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Friday 12/13/2024 Weight/reps/approaches ◦ Squats 70x10x3 ✅ ◦ Horizontal thrust 66x3x12 ✅ ◦ Dumbbell bench press 27.5x3x10 10/10/6(4) ❌ ◦ Dumbbell behind the head 20x3x10 ✅ ◦ Set. Bicep lifts with reverse grip/bending with a barbell while sitting on a bench (forearms) 20x3x12/15 ✅ ◦ Wiring for the rear delta 42x3x10 ✅ ◦ Press 0x3x15 ✅

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Wednesday 11/12/2024 Weight/approaches/repetitions ◦ Hyperextension 0x3x20 ◦ Bench press from the chest 70x1х8 72,5х1х7 75х1х3(3) ◦ Pull-ups 20х1х7 15х2х10/7 ◦ Extension-flexion of the legs 60x3x12-36x3x12 ◦ Triceps in the simulator 42x3х12 ◦ Biceps hammers 15x3x10 ◦ Shoulders 10x3x10 ◦ Press 0x3x15

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Monday 12/09/2024 Weight/approaches/repetitions ◦ Deadlift 90x3x8 ✅ ◦ Push-ups on the uneven bars 20x3x15 15/15/13 ❌ ◦ Reduction and dilution of legs in the simulator 72x3x15 ✅ ◦ French bench press 30x3x8 ✅ ◦ Lifting the barbell standing on the biceps 30x3x8 ✅ ◦ Shoulder press simulator 20x3x10 ✅ ◦ Press 0x3x15 ✅

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Friday 12/06/2024 Weight/reps/approaches ◦ Leg press 150x10x3 ✅ ◦ Horizontal thrust 66x3x12 ✅ ◦ Dumbbell bench press 27.5x3x10 10/6/6 ❌ ◦ Dumbbell behind the head 22.5x3x10 ✅ ◦ Set. Bicep lifts with reverse grip/bending with a barbell while sitting on a bench (forearms) 25x3x10 ✅ ◦ Wiring for the rear delta 48x3x10 ✅ ◦ Press 0x3x15 ✅

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I paint my body three times a week!🖌️ 💪 But there is one point. I didn't draw scoliosis😄

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This cat has 5 fingers!🐾

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Wednesday 04/12/2024 Today is my birthday and I gave my best in training!😄 Weight/approaches/repetitions ◦ Hyperextension 0x3x20 ✅ ◦ Bench press from the chest 70x3х6 ✅ ◦ Vertical thrust 60x3x10 ✅ ◦ Extension-flexion of the legs 54x3x10-30x3x10 ✅ ◦ Triceps in the simulator 42x12x3 ✅ ◦ Biceps hammers 15x3x10 ✅ ◦ Shoulders 10x3x10 ✅ ◦ Press 0x3x15 ✅

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Bench press 70kg/5 reps/3 sets

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Monday 12/02/2024 Weight/approaches/repetitions ◦ Deadlift 80x3x8 ✅ ◦ Push-ups on the uneven bars 15x3x20 20/19/15 ❌ ◦ Reduction and dilution of legs in the simulator 72x3x15 ✅ ◦ French bench press 30x3x8 8/7/7 ❌ ◦ Lifting the barbell standing on the biceps 25x3x10 ✅ ◦ Shoulder press simulator 20x3x12 12/11/10❌ ◦ Press 0x3x15 ✅

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It's the same story with supermarket bags 😂

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In sports, it is important not as motivation, but as discipline. motivation is temporary, discipline is permanent. only with this approach can results be achieved.

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Friday 11/29/2024 Weight/reps/approaches ◦ Squats 65x10x3 ◦ Horizontal thrust 60x3x12 ◦ Dumbbell bench press 25x3x10 ◦ Dumbbell behind the head 20x3x10 ◦ Set. Bicep lifts with reverse grip/bending with a barbell while sitting on a bench (forearms) 20x3x10 ◦ Wiring for the rear delta 42x3x10 ◦ Press 0x3x15 Berserk mode🔥

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