My Power Building Program 1/2020

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During the last 20 years, I have been in cancer controls once or twice a year. These have included blood and urine samples and many years ago X-rays, too. Yesterday my cancer doctor told, that one week ago taken samples show, that my bone marrow cancer continues remission. I am very happy about this. I can now live my normal life again to the next control in January 2021.

My normal life means for example weight training, caring for my cat, blogging, internet marketing, playing PC action games, and TV-watching.

At the beginning of this year 2020, I try to build my muscle power and lower fat percentage. I think, that the best way for this a combination of heavy compound movements and a reasonable diet.

I’ll do only one or two muscle groups a day:

Day 1. Chest / Dumbbell Bench Press

  •  warm-up 5 x 5 (sets x reps) about 50…80% 1RM
  •  working sets 5 x 5 about 85% 1RM

Day 2. Back / One Arm T-Bar Row

  • warm-up 5 x 2/2 about 55…85% 1RM
  • working sets 5 x 2/2 about 92% 1 RM

Day 3. Thighs / Goblet Squat

  • warm-up 5 x 2 about 55…85% 1RM
  • working sets 5 x 2 about 92% 1RM

Day 4. Shoulders and triceps / Seated Barbell Military Press & EZ Bar French Press

  • 8 x 3 about 55…90% 1RM
  • 5 x 5 about 50…85% 1RM

Day 5. Calves and abs / Standing Dumbbell Calf Raise & Crunch and Sit-Up

  • 5 x 10 about 60…80% 1RM
  • 3 x max. (8-15 reps)

Day 6. Biceps and forearms / Barbell Curl & Barbell Wrist Curl

  • 6 x 5 about 50…85% 1RM
  • 4 x 10 about 60…80% 1RM

Day 7. REST

 

 

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