General strength training log (cant wait for my shoulder to recover lmao)

Training Training Logs
162

21/5/22
neutral grip pull ups
4x40kg
3x4x35kg

tbar machine rows
2x7x60kg

squats
4x7x100kg

163

23/5/22
Ring pull ups
2x10xBW
3x7xBW

Dips
2x7x40kg

Weighted leg raise
4x10x7.5kg

RDL
3X10X50KG

164

28/5/22
neutral grip pullups 22 reps 540kg tonnage
4x45kg
3x6x20kg

45kg felt heavy.

dips
3x7x40kg

weighted leg tuck
3x11x10kg

back extensions
2x15
15x2.5kg

wrist roller
2sets of 22.5kg

165

1/6/22
explosive pullups
4x6

dumbbell rows
4x10x30kg

squats
5x130kg

back extension
3x10x5kg

166

3/6/22
neutral grip pullups 20 reps 600kg tonnage
4x5x30kg

pullup static hold at the top
3x7 sec x 30kg

assisted one arm push up
4x5

wrist flexion and curls

167

11/6/22
chinups 20 reps 400kg tonnage
4x5x20kg

did 10 sec statics at the top for set 3 &4

dips
3x5x30kg
my right shoulder tendon is still shot from the one arm push ups ;( bad decision to push through with the pushup. this was manageable, no twinge during the movement, just soreness

weight leg tucks
3x12x12,5kg

168

13/6/22 LHL
chinups 32 reps 360kg tonnage
8x15kg
3x8x10kg

restarting an old programme and aiming to make some gains. my target is 5x40kg chins for sets and a 1RM

dips
3x5x40kg
shoulder feels fine now. been doing movement work to keep ROM

squats
7x120kg

wrist and finger curls

169

17/6/22 LH L
chinups 16 reps 500kg tonnage
4x35kg
3x4x30kg

dips
3x5x42.5kg

weighted leg tuck
3x10x15kg

delt flys

170

20/6/22
chinups 29 reps 135kg tonnage
9x15kg
2x10xBW

dips
7x30kg
5x45kg
2x7x30kg

back extension
3x10x2.5kg

wrist curls/flexion/finger curls

171

22/6/22
chinups 3 reps 120kg tonnage
3x40kg

underhand machine rows
3x8x50kg

back extensions
4x10x2.5kg

light shoulder press. my right shoulder is still giving me problems. cant press the bar straight without warming up in all directions.

172

24/6/22
chinups
2x10
8

back extensions
4x10x5kg

one arm pushup progression
3x12

173

26/6/22
chinups
3x42.5kg
3x4x35kg

dips
3x7x30kg

ez curl
2x8x20kg

one arm machine press negative

174

29/6/22
dips
3x7x40kg

chinups LHL 32 reps 120kg tonnage
8x15kg
3x8xBW

10 sec chinup hang with 60kg

175

1/7/22
chinups LHL 18 reps 420kg tonnage
3x40kg (failed 4th rep)
3x5x20kg

my back fatigued out on the last set. shoulders wasnt depressed and was too far from the bar. fuck sian.

squats
3x3x130kg

dumbbell press
3x8x10kg

176

3/7/22
chinups LHL 31 reps 150kg tonnage
10x15kg
3x7xBW

arnold press
3x8x10kg

bicep curls / delt flies

177

8/7/22
chinups HLH 22 reps 690kg
3x40kg
4x30kg
3x5x30kg

dips
4x5x40kg

back extension
5x10x10kg

ez curl
2x6x20kg

178

10/7/22
BW inclined rows and retraction exercises

neutral grip pull ups HLH 29 reps 135kg tonnage
9x15kg
2x10xBW

inclined press

179

11/7/22
smith bench press

dips
3x3x40kg

15 mins of rowing at 100~ drag factor. light row

180

12/7/22
chinups 5 reps 200kg tonnage HLH
5x40kg

done with straps. will add in straps in future workouts

cable one armed row
3x10x50kg

181

15/7/22
squats
3x7x100kg

dips
4x3x40kg

neutral grip chinups
10xBW
9xBW
2x10xBW

back extension
4x10x10kg