7/11
kb swing
3x7 swings per 30 secs x 5 mins x16kg
10/11
pullups total reps 15 total tonnage 450kg
3x30kg
3x4x30kg
dips
3x7x50kg
1 Like
13/11
skipping rope
4x150 skips
14/11
pullups
2x3x35kg
lat pull downs
4x10x60kg
1 Like
15/11
skipping rope
150+200+150
dips
3x60kg
2x4x60kg
press
3x8x35kg
1 Like
17/11
skipping rope
4x200 skips. wah fun ass cardio. getting some shin splints tho
18/11
pullups total reps 20 total tonnage 600kg
5x4x30kg
kb swings
4x25 swings x 7 breathes x 16kg
20/11
dips
3x10x40kg
skipping rope
23/11
pullups 35 reps total tonnage 450kg
2x5x30kg
5x30kg (couldnt get my chin over the bar after 2nd rep lol)
BW x 12
BW x 9
dips
5x60kg
superset with weighted tucks 5x10x5kg
skipping
~7x100
random shoulder rehab stuff
25/11
skipping rope
344 skips
4x100 skips
WOHOO. aiming for 500 in a row
kb swings
4x40x16kg
fun cardio!
29/11
pullups 21 reps 420kg
3x7x20kg
pullup top holds
3x10 secs
squats
3x10x60kg
coming off a short gym comp and a long weekend with late nights. body is still recovering
30/11
dips
3x60kg
10x40kg
3/12
skipping
400 skips
4x120 skips
pullups
4x2x40kg
back extensions
10x10kg
10x20kg
5/12
579 skips
3x2mins of skipping (abt 130rpm)
wah shiok
6/12
YTWL
2x10x2.5kg
dips
3x7x40kg
superset with weighted leg tuck
4x15x5kg
chinup machine
4x8x45kg
11/10
2x2mins of skipping
i think i need to deload the skipping lol. my calves are killing me now. i cant finish 400 skips without stopping and i have no power to jump after 200 reps.
5 x 1min skip + 1min side to side
12/10
machine chinups
9x52kg
2x9x66kg
one arm machine shoulder press
3x9x15kg
weighted pullup
5x30kg
YTWL
2x10x2kg
back extension
10x20kg
2x10x30kg
1 Like
12/12
skipping
5 x 1 min + 1 minute of side to side (Total 10 mins)
5 mins 654 skips
13/12
skipping
5 x 1 min + 1 minute of side to side (Total 9 mins)
5 mins 20 sec 684 skips
18/12
pullups
2x5x20kg
5x25kg
dips
5x40kg
2x5x50kg
skipping
10x1 min + 1 minute of side to side (Total 20 mins)
20/12
back extensions
3x10x30kg
pullups
3x8
facepulls
22/12
pullups
3x3x30kg
machines underhand row
3x8x50kg
24/12
dips
3x50kg
facepulls
25/12
skipping rope
28/12
skipping rope
3x4mins