19/10/21
dips
3x10x30kg
dip shrugs
3x10x30kg
one arm hang
5x10sec
1 Like
18/10/21 LHL
chin ups 8 reps 200kg
8x25kg
body weight chins
2x11
dips
4x7x30kg
never fucken gonna workout at 7am again
1 Like
23/10/21 HLH
neutral grip pullups 25 reps 790kg tonnage
4x40kg
3x7x30kg
last set i dropped at 4th rep, climbed back up.
goddamn that was tiring
dips
4x7x30kg
back extensions
5x12x10kg
weighted straight leg lifts
3x10x3.75kg
1 Like
25/10/21 HLH
neutral grip pullups 30 reps 350kg tonnage
10x25kg
12x5kg
8x5kg
this exercise was not fun today. hit the minimum number of reps and finished
dips
4x8x30kg
1 Like
26/10/21
wrist curls / flexion
finger curls
3x15x45kg on cable machine
squats
5x55kg
2x75kg
1 Like
27/10/21 HLH
neutral grip pullups 3 reps 146.25kg tonnage
3x48.75kg (PR)
thats right bitch!!!
one arm cable rows horizontal
8x59kg
2x8x60+kg (the next plate)
dips
4x8x30kg
1 Like
29/10/21
squats
3x5x100kg
cable wrist curls
3x15x15kg
cable wrist flexion
3x15x10kg
finger curls
3x15x20kg
machine back extensions
1 Like
30/10/21 LHL
pullups reps kg tonnage
7x25kg (failed 8 rep)(had to reset grip on rep 3, 6)
11x5kg
8x5kg (failed 9 rep)
LOL what a clusterfuck of a set. I warmed up and could still felt weak. Not sure if it was my grip (cos i exhausted it the day before) or should have taken a slight deload from my workout on 27th oct.
Cut it short.
dips
4x7x30kg
cable pinch block
3x 20sec x 30kg
weighted cable radial deviation (pull)
3x15x4kg
weighted cable radial deviation (push)
3x15x4kg
first time bringing my homemade grip toys to the gym to play around. fun times. will bring my brick the next time LOL
1 Like
1/11/21 LHL
neutral grip pullups 3 reps 120kg tonnage
3x40kg
pullups
7x30kg
8x30kg
7x30kg
dips
4x7x30kg
cable finger curls
3x15x41kg
cable wrist flexion
3x15x4.5kg
barbell lunges
3x14x40kg
barbell side to side
2x10
1 Like
3/11/21 LHL
ring pullups 32 reps 420kg tonnage
10x20kg
2x8x10kg
6x10kg
dips
4x7x30kg
cable pinch block
3x20sec x 30kg
weighted knee tuck
3x10x20kg
1 Like
6/11/21 HLH
neutral grip pullups 3 reps 150kg tonnage
3x50kg
dips
4x7x30kg
one arm row
3x10x54.5kg
cable pinch block
3x20x27.5kg
cable wrist flexion
12x9kg
cable finger curls
3x15x51kg
need to deload!
1 Like
7/11
squats
3x5x110kg
back extension
3x10x15kg
rowing machine
8 mins 23s/m drag factor 106
1 Like
A lot of great Work you have been doing
1 Like
thanks man
8/11/21 HLH
ring pullups 31 reps 350kg tonnage
8x15kg
2x10x10kg
3x10kg
did the bare minimum of 30 reps LOL
dips
4x7x30kg
1 Like
10/11/21 HLH
neutral grip pullups 24 reps 742.5kg tonnage
3x37.5kg
3x7x30kg
dips
4x7x30kg
cable pinch block
3x 20sec x 31.7515kg
cable wrist flexion
2x7x2.27kg
1 Like
13/11/21 LHL
ring pullups 33 reps 330kg tonnage
9x10kg
3x8x10kg
starting position was pull up, ending position was chinup. tiring! fun to try new variations of this shit.
dips
5x5x40kg
walking lunges
4x10x40kg
rowing: 5 min set with 3 min rest. 100 drag factor
1 set: 1015m 21s/m
2nd set: 1073m 21s/m
3rd set: 1119m 21s/m
1 Like
14/11/21
ssb squats
3x5x120kg
lying bench rows
3x10x12.5kg
reverse hyperextension
2x10x empty
10x2.5kg
hanging leg raise
4x10x5kg
wrist radial flexion
3x15x no plate
some rowing
1 Like
16/11/21 LHL
neutral grip pullups 11 reps 460kg tonnage
2x50kg
pullups
3x3x40kg
50kg was easy enough. going to max out next workout!
Hopefully can hit 65kg and more
wide grip dips
4x7x30kg
elbow felt a slight twinge doing the reps. first time feeling it
cable finger curls
3x8x63.5kg
cable wrist flexion
3x15x9kg
ghr
2x10x5kg
6x5kg
holyshit my hamstrings are so weak LOL
1 Like
18/11/21
neutral grip pullups
0x65kg
0x60kg
0x62.5kg
0x55kg
LOL omg so disappointing. couldnt pull myself all the way up and complete the reps.
On hindsight, my opening weight was way too much. should have tried 55kg first. oh well. back to high reps again and rows again. i wanted to say that i hit it as my chin reached my hands but it wasnt a complete pull up.
see it versus my 40kg pulls
dips
4x7x30kg
weighted leg tucks
3x8x35kg
squats
3x3x110kg
ez bar curls
3x5x20kg
1 Like
21/11/21 LHL
neutral grip pullups 30 reps 380kg tonnage
8x20kg
2x11x10kg
dips
3x7x30kg
elbows feeling abit sore. movement is fine.
cable block hold
3x 20sec x 22.67kg
cable finger curl
3x15 sec x 36.28kg
cable wrist flexion
3x15x4.5kg
ghr
3x15 x bw
1 Like