a1
cable rows
60 lbs
22
70 lbs
23
100 lbs
20
a2
flys 60 lbs
13
70 lbs
10
a3
chins
10
10
a4 bench
100 lbs
26
29
I was out of gas after 34 min. Last night’s lack of sleep made an influence on performance.
bench press
5x55 kg
5x60 kg
5x65 kg
5x70 kg
5x75 kg
3x80 kg
5x60 kg
90 sec rest intervals
chins
14
10
6
10
6
20 min
yesterday: 15 min elliptical high int
today:
60 rep chin-pullup-wide grip pullup circuit
20 min
my middle back is intermittently hurting. I haven’t squatted or dl on a long time due to it. I’m in the middle of treatmet and hope this goes away soon, as I’m losing lower body strength.
I’ll be following the armstrong pullup program (with chins)for the following 4 weeks. I’m presently doing 15 chins per set.
Today:
push-ups
20
20
20
chins
15
90 sec
9
90sec
6
90sec
7
90
sec
6
20 min elliptical high int
day two on armstrong’s program.
pushups
3 sets of 18
half hour walking
chins
pyramid sets with pyramid rests
-failed at 9
last set at 5
2 days ago
pushups
3 sets of 20
chins
10
7
6
close chins
5
5
6
wide grip pullups
5,4,4
yesterday:
pushups
3 sets of 20
20 sets, the first one being of 10, the last one of 3
60 sec rest periods
today:
pushups
18,18,19
chins- 12 sets
9,9,12,7,7,6,5,6,5,7,2,2
today:
pushups
19,18,19
chins
16 (new p.r.), 6,6,7,6
90 sec rests
45 min walk
pushups
20,15,15
1 hour walking
chinups
pyramid sets with pyramid rests
failed at 9.
pushups
3x19
chins
10,7,6
close chins
6,5,5
wide pullups
5,4,4
60 sec rests
pushups
20,10,10 (short rests)
1 hour walking
chins
10,5,4,6,5
5,8,3,5,4
5,5,4,4,3
60 sec rests
yesterday:
pushups
15,10,7,7
2 hours walking
chins
10,7,6
close chins
5,5,6
wide pullups
5,5,5
pushups
19,12,7,7
40 min walking
chins
12,7,8,7,7
90 sec
today
pushups
3x19
40 min walk
chins
pyramid sets
failed at 10
did an additional set at 6
two days ago:
chins
10,7,7
close chins
6,5,4
wide grip pullups
5,5,5
yesterday
20 sets of chins
10,7,5,6
6,5,6,4
5,5,5,5
4,5,4,4
4,3,2,3
pushups
3x20
pullups
11,5,4,4
4,5,3,4
4,5,3,2
3
cable crunches 45 kg
25
pushups
3x16
30 min walking
chins
12,10,8,7,7
90 sec
yesterday:
pushups 3x16
chins
pyramid sets
failed at 9
one more set at 6
today
pushups 4x16
chins
11,6,6
close chins
5,4,4
wide grip pullups
4,4,4
today:
pushups
2x16
5 max effort sets on chins
90 sec
5 max effor sets on dips
90 sec
1 hour walking
2 days ago:
3 max effort sets of pushups
pyramid sets pull ups
failed at 6
pyramid sets dips
failed at 6
yesterday:
3 sets of chins
11,5-6
3 sets of close chins
5-6
3 sets of wide grips pullups
5-6
60 sec rests