Alooo
Poker
Going well, up like 1k since last update.
Got 17th and 20th within one week in the 55.- MiniHRPko on Stars, with 25k up top ffs.
I asked the stable to move me up in stakes a bit, they are doing their analysis now, news in a bout a week.
Workout
Going super well, I manage to have a heavy muscle fever in every muscle group I train, even after several months of training
. Doubling the leg days as working out legs at home is difficult to go heavy - so more volume. Also need to up the cardio workouts, as meanwhile I manage to go to such a high intensity, that quite some times the aerobic limit limits my workout => so more stairs and gonna start running again
My workout routines in general look like this:
- I go for the optimal combination of HIT (super high intensity) and time saving workouts
- Cardio warmup for some minutes,
- Stretching (mostly the muscles I worked out the day before)
- around 3 warmup sets with max. 1min breaks (50-60% load, 10-15 reps, nowhere near to muscle failure)
- 2 High load compound sets: 3-7 reps, muscle failure plus 1-2 partial / negative reps as overload, 4-5 min. break between
- 5-8 Medium load 6-12 rep. main muscle group sets (1, max. 2 sets per workout, right after the 2nd high load set as super-set / drop-set, generally minimal breaks between, dictated by cardio limitation (seeing stars / black
), pain / muscle burn limit I can stand or complet muscle lockup
), to muscle failure plus 1-2 partial /negative each (no need to say that any pain except muscle burn of the targeted muscles would mean a stop immediately).
- 4-6 Medium-low load secondary muscle group (shoulder / biceps / triceps.....) sets 10-15 reps (1-2 sets each), basically no breaks (as long I have breath / pain resistance), always to muscle failure / pain limit
- 3-4 abs / back sets to max. pain
For now ol man looks like this (still some fat as bulking
... still no idea whats my weight
)
Cheers
Lockinator