My training now

This is what i’m doing at the moment:

A) Weight trening

I do benchpress 4 times a week, where on day 1 I do 6 sets of 6 repetitions with 75% of my max, on day 2 it’s 7×5 with 80%, day 3 is 8×4 with 85% and day 4 is 10×3 with 90%. Currently my max is around 120kg so on day 1 i start with 6x6x90kg and so on.

My old equipment, I use it for stamina training

…and new equipment, with metal safety bars that will probably save my life some day. I use it to do benchpress more than 90kg.

B) Daily stamina training

2 sets x 20 crunches, 20 benchpress x 63kg, 20 dumbbell pullovers x 20kg, 20 dumbbell floor press x 12kg
I do this 5 times a week, Monday through Friday. Every day I add 1 repetition, so today I did 20 reps in each set and tomorrow it’ll be 2 sets with 21 crunches each etc. Every 2 weeks I will be adding 1kg to the weights, too.

C) Light Cardio

Either 20 minutes on my training bike, a solid training where I burn about 300kcal, or a 20 minute jog, 3-4 times a week.

D) farmer’s walk
Once per week with about 32kg, 1.2km. Extremely tiring but I feel that it helps me with mental resilience. This takes me about 22 minutes at the moment.

E) random fun stuff at the gym. I used to go the local gym but I don’t have time anymore (kids, work) so it’s been on hold for now. I want to go once a week starting next week.

Day 1 summary:
1) daily stamina training,
2) bike training,
3) a jog,
4) benchpress training (day 4: 10x3x105kg).

Tomorrow it’s farmer’s walk so i’ll probably just do that plus my daily stamina training, because the walk is super exhausting so no jogging or bike.

Next up: vitamins and other ‚boosters’