13/12/22
chin ups 20 reps 450kg HLH
5x25kg
2x5x20kg
5x25kg
was not used to the movement. dropped down to 20kg to test it out abit before going back up to 25kg
weighted Lsit raise
3x15x2,5kg
dips
4x7x30kg
skipping
6x100 skips
life got in the way of training. but recently ive been seeing several strong ppl around my gym. a guy who could do 40kg chinups for 6 reps and today a guy who pressed 105kg twice, with no belt or wrist wraps. good motivation
16/2/22
neutral grip pull ups 39 reps 270kg HLH
9x30kg
well looks like 40kg for 8 reps is not happening aha.
chinups
3x10
weighted leg tucks
3x15x10kg
holy fuck why did the leg tucks gas me out.
GHR
3x15
dips
4x7x30kg
19/2/22 HLH
neutral grip pullups 21 reps 547.5kg tonnage
3X42.5KG
6x20kg
2x6x25kg
dips
3x7x30kg
Quick workout, was going out with family
22/2/22
pullups 15 reps 300kg tonnage
3x5x20kg
squats
3x140kg
weighted leg tuck
2x20x5kg
15x5kg (couldnt go 16th without swinging)
GHR
3x15
easy workout today
25/2/22
neutral grip pullups 30 reps 900kg tonnage
6x5x30kg
dips
4x5x40kg
deviating from my usual programming for abit.
28/2/22
cable lat pulldown
3x13
mixed grip rows
6x15
abs
3/3/22
dips
5x5x40kg
pullups 15 reps 300kg tonnage
3x5x20kg
rowing (drag factor 80)
quite unmotivated to do pullups!
3/3/22
pullups 15 reps 318.75kg tonnage
3x5x21.25kg
dips
5x5x40kg
weighted leg tucks
3x20x5kg
4/2/22
squats
4x140kg
GHR
3x15 (hands on shoulders, elbow flared out)
cable rows
3x15x50kg
7/3/22
neutral grip pullups 15 reps 450kg tonnage
3x5x30kg
dips
3x12x20kg
10/3/22
neutral grip pullups 15 reps 468.75kg tonnage
3x5x31.25kg
dips
7x20kg
7x30kg
2x7x40kg
struggled to keep form (legs and hips forward) on 7th rep
weighted leg tucks
3x12x10kg
Y and T flies
spent time talking with 2 guys at the gym, it was nice to talk shit with them. makes me miss the people i used to gym with. i dont usually talk much to people at the gym due to different exercises we all do at this place. oh well.
13/3/22
neutral grip pullups 15 reps 487.5kg tonnage
3x5x32.5kg
static hold pullup
3x10 secs x 52.5kg
had 30 minutes to workout. sigh. no time to workout
14/2/2022
GHR
3x15 (hands on shoulders, elbow flared out)
cable finger curls
3x15x40kg
weighted leg tucks
10x10kg
12x10kg
15x10kg
bent arm tuck planche on parallel bars
6x10sec
15/3/22
pullups 15 reps 506.25kg tonnage
5x33.75kg
2x3x33.75kg
if i do pullups again, i’ll cut the weight down. at the 2nd & 3rd sets, it became difficult to pull my chin above bar. probably will do 20kg.
dips
4x7x30kg
bent arm tuck planche on parallel bars
4x10sec
19/3/22
pullups 15 reps 337.5kg tonnage
3x5x22,5kg
bent arm tuck planche on parallel bars
6x10sec
finger curls
4x20x7 elastic cords
21/3/22
pullups 15 reps 375kg tonnage
3x5x25kg
static hang
3x10secs x 50kg
dips
4x7x30kg
weighted leg tucks
3x12x10kg
23/3/22
pullups 15 reps 393.75kg tonnage
3x5x26.25kg
dips
3x7x30kg
26/3/22
pullups 15 reps 408.75kg tonnage
3x5x27.25kg
GHR
3x15
28/3/22
pullups 15 reps 408.75kg tonnage
3x5x29kg
weighted leg tucks
5x10x10kg
bent arm tuck planche on parallel bars
5x12sec
31/3/22
GHR with arms extended
4x10
back extension
3x20
skipping
7x100 skips
250 skips
