17/7/22 LHL
chinups 19 reps 630kg tonnage
3x45kg
1x45kg
3x5x30kg
done with straps
dips
3x5x40kg
dips felt like shit today.
wrist work
19/7/22 LHL
neutral grip pullups 34 reps 100kg tonnage
10x10kg
pullups
3x8
shoulder press machine
3x10x10kg
21/7/22
back extensions
2x10x20kg
2x10x25kg
weight was held infront, so form wasnt strict.
machine pulldowns
4 sets of 15 reps, to a top set of 40kg
did it shoulder width apart. my lat area was very sore after doing it for some reason lol.
jump rope
10 set of 60 skips
23/7/22
chinups HLH
4x40kg
3x40kg
closed grip machine pulldown
10x77kg
10x80kg
24/7/22
squats
5x5x110kg
face pulls
dumbbell press
26/7/22 HLH
dips
3x7x30kg
machine pulldown
2x7x77kg
10x77kg
machine finger curls
2x10x45kg
30/7/22 HLH
pullups
5x35kg
dips
3x8x20kg
machine rows
7x60kg
6x68kg
2x7x68kg
wrist flexion and finger curls
2/8/22 LHL
lots of shoulder warmups with cable machine. it was painful to move through certain positions but it warmed up after a while. pullups and dips felt great.
pullups
11x15kg
machine rows
6x40kg
2x6x60kg
dips
7x30kg
7x40kg
5x40kg
7/8/22
neutral grip pullups 25 reps 750kg tonnage
5x5x30kg
dips
5x40kg
5x50kg
5x40kg
weighted leg tucks
3x7x15kg
8/7/22
kettlebell movements
one arm kettlebell snatch
3x10x16kg
one arm kettlebell swing
2x20x16kg
finger curls and wrist flexion
9/8/22
neutral grip pullups
5x5x30kg
rack holds
3x15 secs x 100kg
bar holds feel more secure when i try to pull the bar apart, rather than just pulling it straight up
11/8/22
neutral grip pullups
5x5x30kg
resting 4.5 mins per set. doing it feels easier now.
machine shoulder press
3x7x40kg
shouldnt have done this. right shoulder starting to hurt again 
w pulls
2x10x15kg
100 kettlebell swings
jumping step ups
4x10 each leg
wow this made me sweat buckets after lol.
1 Like
13/8/22
neutral grip pullups
5x5x30kg
dips
5x40kg
3x6x40kg
superset with 15kg leg raises
1 Like
14/8/22
squats
5x4x120kg
one hand kb snatches
5x8x16kg
1 Like
Good luck man, i have a similar goal
1 Like
16/8/22
neutral grip pullups
5x5x30kg
did it with wider grip. much easier!
back extensions
2x10x5kg
wrist flexion
2x10x7.5kg
1 Like
thanks man. will be following your log!
1 Like
18/8
neutral grip pullups
4x5x30kg
19/8
dips
5x40kg
2x7x40kg
5x40kg
delt raises,cable finger curls (50kg) and radial flexion
2 Likes
22/8
neutral grip pullups
5x5x30kg
it feels nice to just programme cruise like this LOL. Will go back to PR sometime down the line.
squats
4x4x130kg
one arm machine OHP
3x7x25kg
1 Like
27/8
neutral grip pullups
5x5x30kg
dips
5x40kg
3x60kg (3rd rep was the ugliest thing ever, i nearly did a bridge)
3x7x40kg
superset with weighted leg tucks
2x7x22.5kg
wrist curls and flexion
1 Like