01 Aug
Breakfast at home. Mount 9 pullups in office... Pullup station hard to do properly. Will do before brekkie at home from now. 6 more before lunch
6pm- Pullups 8,5,5,5 - 23 weighted with 5kg vest.
Total 38 pulls today...
Bicep session... gone with all supination curls for incremental and dropsets... Harder than usual.
Finish off with old fav, the "3-Seven-21" routine x4 sets with higher rep count for the first 1/3
💎PushUps- 20,30,30,30,20,10- 140.. last 2 sets to failure.
Fk the dips... Done for day
02 Aug
10 Pullups 10 pushups. Breakfast. Sleep score has been good lately but deep sleep still always low... try eliminate tea after dinner for a week. |
| Hi-protein lunch.. carbing up at dinner for tomorrow... |
6pm: 3x30 TricepPulldown straight to
Pullups with weight vest, 7,5,5,4...21
Can't seem to do the usual numbers.
Feeling...
. Decide to forgo weight session today, just finish up with... Dips: 20, 25, 20, 20, 20 & 💎PU: 17,15,17
03 Aug
Neck/trapz and rhomboid totally sore in the morning... decide to skip the 10 pullups before breakfast.
6pm: Decide to take a break.. but feeling kinda empty a few minutes later so...
Pullups: 12,8,7... 27 but no weight vest tonite.💎PU x 25 followed by
💎PU/Hammer Curls, 20/15 × 3 sets.
Wide PU x 30
Hanging L-sits & L-sits on dip bar... can't do too many with proper forms or holding time. Back to basics...
3x20 explosive but core contraction bent leg raise on dip bars.
Abs fkin burn but strangely seem to also work the quads because of the hard core squeezing throughout each set...
...and dinner. Seafood Paella
04 Aug
Still the left scapula and shoulders more sore in the morning. But things seem a lot better after some rotator cuff stretch in the late morning. Usual protein-yoghurt drink @ 10:45am
11:45am 10 Pullups + 20 Dips and lunch of last nite's seafood paella...
4:45pm 8 pullups
6pm Seems shoulder pinch gone! Did more ex. for relieving this to make sure.
Pullups: 13, 10, 8 ... 31 !!!
Dips: 5x20
💎PU 1x15 and 2x20 & 3 x20 leg raises on dips
.... an EASY DAY
05 Aug
Morning: Nothing done. Just a few rotator cuff strengthening exercises back in office.
After lunch: 8 pullups
5:50pm Warmup on rotator cuff again.
Pullups: 13, 8, 8... 30 today. 7 x undergrip pullups
TRICEPS
7 sets Overhead seated barbell tricep curls
7 sets of seated DB tricep curls
4 sets Tricep Pulldowns
1 x 7 Undergrip pullups, immediate to
Dips: 0
💎PU x 11, 20, 15 (all to failure)
Normal pushup x 35
Total: 51 pullups for the day
Left shoulder all ok... only felt a slight tinge of pinch when doing 1 arm tricep overhead DB press.
06 Aug
Long sleep..8+hr. Cardio Day.. 13km run
Pullups: 10, 5, 10, 8 (non-session, as and when thru the day). 10+9+6 (Session)
Total PullUps today = 58
07 Aug
Dead tired waking up this morning... already hit the 250/ wk pullup last nite. Break? Or try for 300 before the end of today?
5:30pm: End up with an easy spinning ride gearing at 42/15 with my usual cadence ~87-90....after no rides for 127 days. Decided to session up and hit the extended goal this week. Plus 2 more...Total 302
Pullup session of 10+6+5+5+5+5+3+3+1+5--- 48 in ~14.5 mins.
08 Aug
Muscle-up training this morning. 10 Pullups and Straight bar dips
Really should be taking a break today but.... just 1 set of Pullup before dinner and ALMOST reach my next intermediate goal of "15 in1"
6:35pm: Pullup- "14.5" -- last one kinda half fk... so no count-- 14 proper ones.
09 Aug
P = 10, 💎PU 4×30, 1x23(F), P= 10
+20 explosif swing'n'kip pulls.. to get a feel of momentum and co-ordinations for MU
2 sets Pullovers (PO) to bar dips 10 & 14(F)
Doesnt feel like a complete workout but its taxing.. feeling it on last 2 set
5:20pm-- Some warmup for shoulders and a tricep pulldown set + 4 pullups. Can't seem to work up the energy today for another workout session.
10 Aug
Break: Trip to fty for full day audit... early sleep 10:30pm.
11 Aug
Up before 6am with sleep score of 94 !
2 x 30 PU, PullUps 8,7,8 = 23
1x30, 2x25 💎PU, PullUps 7,
2 x10 lunges/side
12 Aug
Break. Dinner with the guys tonite. But still finish up the "daily"
Pullups: 12,9,7,7,6 = 41. Dips: 20, 22, 20. 💎PU: 22, 20 (F)
13 Aug
Pullups: (14 + 10 + 9) = 33 ... Another time of "14.5"-- still can't reach 15 in 1 yet
Chest
Ascending Set DBP: 35, 44, 44, 53, 53, 53 lb/side in 15, 15, 15, 12, 11, 12 rep
Ascending Set DBP: 35, 44, 44, 53, 53, 53 lb/side in 15, 15, 15, 12, 11, 12 rep
No rest Dropset DBP: 53, 44, 35, 27, 18, 💎PU -- in 6, 4, 5, 6, 7, 0 reps...
3min rest...
💎PU: 30, 27(F), 23(F)
Dips: 17(F), 18(F), 19.5(F)
14 Aug
Bicep Day PU: 12, 10, 7, 8 = 37... all undergrip
EZ-curls: 1 x 7kg/s x12, 2 x 8.75kg/s x 12, 3 x 10.75kg/s x 8-- straight to dropset
Dropset 1: 10.75kg/s x > LongDB closegrip 8.75kg/s x 4 > alt. DB curls 3.25kg/s x 6
LongDB closegrip 2 x 8.75kg/s x 8, 2 x 10.75kg/s x ~6 straight to dropset
Dropset 2: LongDB closegrip 10.75kg/s x 8 > EZ-curl 7kg/s x 8 > alt DB curl 3.25kg/s x 6
5min rest.
warmup -- 2 sets of DB curls with 3.25kg/s (16.5lb total with bar)
DB curls set at 3 x 18lb x 12-8, 1 x 27lb x 5
DB Hammer-curl 1 x 27lb x 8 Dropset DB Hammer 27lb x 8 > 16.5lb x 3
Fk it...DONE for today! -
Left shoulder pinch 99% gone.. only slight strain felt towards end of session in scap and deep in front delt.
Form and control for bicep exercises still not good for many of the reps. Need to re-evaluate the weight used for the different exercises.
15 Aug
7am: Right forearm just forward of elbow sore.. but only when flexed straight... mostly ok by 9am. Watch and check on symptoms of tendinitis. 10am: 8 pull + 10 dips
6pm: Pullup: 11, 8, 6, 8 = 33.. strict on the minute.
EZ Bar Row,
2x25kg x 20. 2x30kg x 20
2x35kg x 20. 1x43kg x 16
"Back2Back Row
EZ Bar 43kg x 17, 13, 17 each set alt with DB Row 27lb x 15, 15, last set 35lb x 12
DB Row 35lb x 15
Planking Row: 2x18lb x15. 1x27lb x15
Wide PU: 40, 33, 30, 30 = 133
16 Aug
Break
17 Aug
Break Pullups 8, (11+10) = 30
18 Aug
Full day Mgt Course. 1hr basic calisthenics with the girls @ office
Pullup: 8 before lunch, Pullup: 12, 10, 9, 9 Total for day = 48
💎PU: 30, 25, 16, 20 =91
19 Aug
Pullup: 12 12 10 9 8 = 51
Tricep Pulldown (kg) 15x25r, 20x20r, 17.5x20r, 20x20r
Tricep Rope Pulldown 15kg x 25, 20, 20
Lying OvBBP 2x20kg x 12-15r, 1x24kg x 12 dropdown to DDBP36lb x 6
Sitting OvBBP 3x24kg x 12
DDBP 3 x 36lb x 10-12
💎PU x 20
20-21 Aug
Resting up due to tendinitis. Just a low number of pullup on Sun
22 Aug
Pull up: 15, 6, 7, 7 6 =41
Wide PU: 40, 30, 30, 30 = 130
Abs work.. reverse crunch hold and flutter kicks
23 Aug
Lethargic day...
Pull up: 12, 10, 8, 8 = 38
Light Bicep training and 40 core focus PU
24 Aug
Pullups: 13, 11, 9, 7 = 40
Deep Dips: 4x20, 1x15(...last to failure)
Abs Day... various but with 2x2 min and 1x1.5min flutter kick. Fking Burn!
25 Aug
Pullups: 14, 10, 8, 8 = 40
Dips: 5x20, 1x14 = 114
Pushups: 3x30 = 90
26 Aug
Pullups: 12, 10, 8, 8
💎PU: 30, 30, 25, 15
27 Aug
Pullups: 13, 10, 9, 8 = 40
Dips: 5x20, 1x14 = 114
28 Aug
Run: 6km. Pullups: 9,9,8,6 = 32
29 Aug
Pullups: 9, 13, 10, 9, 9, 6, 4 = 60
Month of Aug Intermediate Goal reached - TOTAL 1001 Pullups
30 Aug
Break
31 Aug
Light Chest session @ hotel gym, Turkey