wide grip pullups
1x13
bench press 45 kg
105 reps
(sets of 15-25 reps)
60 sec rests between sets
15 min elliptical
high int
3 days ago:
5 sets neutral grip chins
(max effort) 90 sec
2 days ago:
3 pull up sets
3 sets pullups
3 sets close chins
3 sets wide grip pullups
max effort, 90 sec rests
yesterday:
15 max effort sets of chins
60 secs
15 min elliptical
h.i.
bench press
45 kg
100 reps with long sets (20+ reps)
60 sec rest between sets
3 days ago
5 max effort sets of parallel grip chins
5 max effort sets of dips
5 max effort sets of pushups
90 secs
2 days ago
5 max effort sets of wide grip pullups
90 secs
100 reps on bench press 45 kg
90 secs between long sets
15 min elliptical
today
5 sets regular chins
20 min elliptical
wide grip pullups
pyramid sets
failed at 7
1:30 hour walking
rows
5 sets
10-15 reps
2 min rests
yesterday:
pushups
5 max reps sets
chins and wide grip pullups
15 max reps sets
1 hour walking
today:
pushups
6 max reps sets
wide grip pullups
5 max reps sets
15 min elliptical
yesterday:
1 hour walking
3 max reps sets of chins
15 min elliptical
3 max reps sets of pushups
today:
chins, pyramid sets, failed at 9
my back is annoying me again, I find it depressing as I’ve been holding back on the deadlifts for months. My gpp has deteriorated drastically on this recess without OL.
today:
pushups
3 sets of 15
chins
12,9,5,5,6
90 sec
yesterday
chins
pyramid sets
failed at 8
today
chins
12,5,5,5
close chins
5,5,5
wide grip pullups
5,4,3
half hour walking
bench press
200 reps, 45 kg
19 min
chins
5 sets, 90 sec rests
9,8,7,7,6
Hi,
Wow, I just love this kind of stuff. This is the first time, I, visited this website and really like this one. Please keep updating me one this.
Heh thanks, but there are far better training logs around here. I guess you’ll like the site.
today:
half hour walking
chins- pyramid sets
failed at 9, one more set of six
elliptical- 10 min.
chins
12,8,7
close chins
8,6,4
wide grip pullups
3,3,3
Saturday November 21
elliptical - half hour
100 chins and push-ups.
Tuesday, November 24
cable crunches 45 kg
33,
Tuesday, November 24
cable crunches
45 kg
33, 25, 25
12 min elliptical
bench press
45 kg
43, 49,
chins - a hundred
-87, -73, -59, -46, -32, -20, -2, 0
pushups - a hundred
-80, -60, -40, -20, -6, -
Sep 3, 2010
focus: mobility, improved fighting stamina
goal: accumulate 30 hours of mobility drills in the following 20 days.
today:
jumping rope: 20 min
chins: 100 reps, 15 min
mobility drills: 45 min- 29:15 hours to go.
cable crunches: 50 reps
mobility drill: 10 min - 29:05 hours to go.
seated rows, 45 kg: 100 reps 12 min
front squat + military press + cheat curl complex, 30 kg: 25 reps, didn’t take time.
shadowboxing 5 min
mobility drills: 45 min - 28:30 hours to go
NEPA: 45 min
105 chins
circuit 1: complex + rope jumping
front squat + military press + cheat curl complex: 30 kg 3x10
no rest, rope jumping between sets
circuit 2: isolation + rope jumping
dumbbell side raise
no rest, rope jumping between sets
push-ups (legs raised):
50 reps
wide grip pull ups:
50 reps
leg raise on chin-up bar:
10 reps
meals:
breakfast: arepa with mozzarella and turkey, chocolate shake, apple, 3 fish oild caps
snack1: 2 boiled eggs, apple, 2 cups of green tea, 2 fish oil caps
lunch: steak, lettuce salad with anchovies sauce, cup of rice.
snack2: turkey, banana/chocolate pudding
dinner: steak + salad
puh-ups (legs raised): 100 reps
10 min rope jumping
front squat + military press + cheat curl complex: 30 kg
5 x 5
front squats: 3x8, 30 kg
military press: 3x8, 30 kg
romanian deadlift:3x8, 30 kg
10 min rope jumping
100 chins
breakfast: arepa with steak and mozzarella, v8 juice, chocolate + banana pudding
snack1: anchovies and mozzarella grilled sandwich, v8 juice
lunch: kippe, jewish bread, salad, babaganoush, piece of chocolate cake
snack2: anchovies and mozzarella grilled sandwich, v8 juice, piece of cheesecake