Pushups (60 sec rest)
Squats (60 sec rest)
So guys, I will by away for 2.5 weeks, I will try to update you on my progress while I am on travels. However, I have limited connectivity to the internet. 
Pushups (120 sec rest)
Squats
Yes, you recognized correctly, I’m adding another challenge on my cardio days - the Two Hundred Squats program! This was the initial test.
Extra training module to focus on Bizeps/Belly, as they felt 100% fit again. It’s 34°C around here, and the AC in our gym does barely manage to keep the temperature under control …
Dumbbell Curl
Barbell Curl (S-bar)
No weight increase, focused on the movement (i.e. 1 sec positive movement, 2-3 sec negative movement). Last set until my body gave me a clear signal: “NO MORE!”
Lever Preacher Curls
Incline Sit-up
Lever Abdominal Crunch
I had to go down to 50 kg, my Abdomen was simply too tired, I guess I “enjoyed” the Sit-ups a bit too much.
Pushups
Especially after the Shoulder/Leg workout today, I was not 100% fit, but nevertheless managed to do it w. timed 90 second breaks between the sets. Since I will be on a business trip to Cologne next week and on vacation in Greece the two weeks afterwards, I will do an extra session in the gym tomorrow - double B (Bizeps, Belly), since those zones are not fully stressed out right now. On Sunday the OHP Day #3 follows. I have a plan!
Shrugs
Dumbbell, i.e. weight per hand.
Lever Seated Rear Lateral Raise
Dumbbell Front Raise
Lever Shoulder Press
Lever Leg Extension
Lever Lying Leg Curl
Dumbbell Squat
Weight per hand. 2nd time, slightly increased the weight.
Sled 45° Leg Press
No break between #2 and #3 this week, and we recognized that a lot. I also started to workout with a hoodie on top of the t-shirt, no more cold muscles … and sweating here I come!
Cable Pulldown
Rear Pulldown
Lever Seated Row
Barbell Deadlift
Another small increase of weight (+10 kg), keeping a good range of motion.
Hyperextensions (round back, without additional weight)
Triceps Dip (without additional weight)
Lever Triceps Extension
Dumbbell Pullover
The Triceps Dip + Triceps Extension were done within a super set - it was quite hard.
Since I got kind of frustrated hitting my chest correct, I looked up some help the last days and found a quite interesting posting from “The Natural” on the Muskelschmied.de boards. However, that’s not enough, so thanks to some friends I stumbled over onehundredpushups.com, with a nice action plan on how to do … yes, kind of a surprise, 100 pushups.
I will work on this on my cardio days, i.e. Monday, Wednesday and Friday. Since I started just today, I will go with Wednesday, Friday, Sunday for this week. In my initial fitness check, I managed to do 15 reps without being totally destroyed. I ignored the “rest”-period and directly started with the plan for Week #1, Day #1. So, here we go:
Pushups
A good feeling so far …
Smith Bench Press
Smith Incline Bench Press
Lever Seated Fly
Dumbbell Curl
Barbell Curl (S-bar)
Lever Preacher Curls
Incline Sit-up
Lever Abdominal Crunch
Shrugs
Dumbbell, i.e. weight per hand.
Lever Seated Rear Lateral Raise
Dumbbell Front Raise
Lever Shoulder Press
Lever Leg Extension
Lever Lying Leg Curl
Dumbbell Squat
Weight per hand. 2nd time, slightly increased the weight.
Sled 45° Leg Press
Et voila!
Bike
I introduced Peter to the gym - another one who fights “the good fight” now.
He and another friend encouraged me to do small full performance minutes. After these, my pulse shot up to 165, while it is usually between 135 and 140 on the bike (i.e. cardio level). Very intensive experience, but I am not quite sure if it’s healthy or not.
Today, it’s time for TM3 again - so, back to the gym …