29/12
pullups
5x3x30kg
i think i missed a 4x3 workout or i skipped it. didnt really feel strong during the pullups and couldnt hit the top position clean on the beginning reps.
lat pulldown
3x10x59kg
was fucking around with the weighted assisted pullup machine. haha. might do my warmups here and do assisted one armed pullups here
dips
9x50kg
curls on trx
2x8
2/1/23
assisted pullups
3x10x13.5kg
pullups
2x40kg
press
2x8x40kg
8x45kg
3/1/23
skipping
3x1 min alternate foot step x 1 min side to side swings
2x2min alternating foot step x 1 min side to side swings
1min bounce step x 1 min side to side swing
1min alternate foot step x 1 min side to side swings
1min bounce step x 1 min side to side swing
7/1/23
assisted pullups
4x10x13.5kg
cable rows
15x32kg
15x36kg
15x41kg
9/1/23
pullups
4x7x15kg
cable facepull
2x15x13.5kg
15x18kg
16/1
pullups
3x2x40kg
2x5x20kg
BTN press
10x20kg
10x25kg
10x30kg
incline bench
skipping
10x1 min + 1 minute of side to side (Total 20 mins)
17/1
skipping
5x1 min alternate foot step x 1 min side to side swings
2x2min alternating foot step x 1 min side to side swings
18/1
dips
3x5x50kg
kb swings
facepulls
23/1
pullups
3x6x20kg
2x20kg
incline bench
8x40kg
8x50kg
8x60kg
dips
2x6x40kg
25/1
chinups
3x7x20kg
dips
2x10x30kg
stopped after 2nd set. not much pushing strength. still recovering from the incline bench + dips during the last session
weighted leg tuck
3x10x10kg
prowler
3x40kg push and pull combo
wah shag. needed 20 mins to catch my breath
28/1
chinups
4x7x20kg
29/1
dips
3x7x40kg
30/1
squats
3x7x100kg
2/1
pullups
6x3x30kg
forgot my belt, used a crappy belt from the lost and found box
db press
5x20kg
2x5x22.5kg
5/2
neutral grip pullups
6x3x30kg
squat
2x7x100kg
7/2
neutral grip pullups
6x3x30kg
getting easier with each training day.
dips
4x7x30kg
handstand
bodyweight flies
9/2
neutral grip pullups
6x4x30kg
getting easier with each training day. Good warmup
Dips
4x7x30kg
W pulls lol
3x15
Right elbow hurts when pulling. Train that movement more
Skipping
12/2
pullups
5x2x30kg
3x30kg
inverted rows
3x10
dips
3x7x30kg
reverse wrist curl
3x15x9kg
reverse hypers
10x17.5kg
10x20kg
10x27.5kg
15/2
neutral grip pullups
6x5x30kg
it felt mentally tough to do this lol. managed to complete this with 4mins rest each set.
i dont feel any DOMS from it so alls good so far.
dips
7x30kg
2x7x40kg
19/2
neutral grip pullups
3x6x30kg
3x5x31.25kg
this felt ok, although i couldnt do 6 reps for 31.25kg
squats
7x100kg
back extensions
2x12
20/2
skipping rope
1 min skipping + 1 min side to side x 10
dips
4x7x30kg
getups and twists lol
kb up press
2x12x10kg
24/2
neutral grip pullups
6x3x30kg
inverted rows
4x12
bicep curls
3x15x17.5kg
skipping
2x3mins at 120bpm
25/2
skipping
2x3mins at 120bpm
kb swing
5x20x16kg
26/2
neutral grip pullups
5x5x35kg
wah its going well. going to roll on to max out soon.
dips
4x7x40kg
kb
5x20x16kg
28/2
skipping
it went well! just went along with the flow with some side to side swings as breaks.
chinups
6x3x30kg