Turkey- WorldFood Show
Mornings: push ups and air squats only
04 Sep- Light Tricep/ Bicep @ hotel gym
06 Sep
Pull up: 10 and 10,8,9 (evening)
4.77km run @ 7:13-7:17 pace (8.23-8.31km/hr)
07 Sep
Decide to still go easy as tendonitis is just a tad from fully easing off. Weird that when arm is pumped.. actually feels better. Seems like subconsciously compensating is also working triceps harder than usual. Not pain but better contractions.
Pullups: 12, 10, 8, 8, 6 = 44
Dips: 20, 20, 12+4, 18, 20, 6 = 100
💎PU: 20, 20, 20, 20, 14 = 94
08 Sep
Pullups: 13, 5, 9, 8, 8 = 43
💎PU: 5x25 = 125
Dips: 20, 20, 20 = 100
Abs... flutter kicks, reverse crunch, contracted railing pressups.
09 Sep
Abs:
Flutterkick 2x120s, 1x100s
CrossOvers 1x50, 2x40
ReverseCrunch 10x10sec
Core contraction rail pressup 3x10
Russian PU: 3x10
Pullups: 10, 9, 8, 7 = 34
10 Sep
Break
11 Sep
Right elbow tendonitis almost all gone. Only gets aggravated with exercise movements a little at the condoyle (medial side) and affects small immediate start of forearm area nearby. But goes away in an hour or 2
Normal PU: 3X40,
💎PU: 10, 3X20, 1x19 (to failure)
Pullups: 9, 9, 6, 6
Dips: 3x20, 1x15 (to failure)
12 Sep
RUN: 5K
Tendonitis Break.....
13 Sep
Pullups: 5+5+5+5+3+5 = 28
Need to find way to continue training but without putting too much stress on right elbow
So trying less reps more sets to hit daily session total number
14 Sep
Thought more about yesterday low rep high sets-- to make it more effective... will try out 5/ sets with L-sit compound pulls
15 Sep
1 hr abs session @ office
LegRaised Pullups: 3x5 Pullups: 9, 8, 7 Total 39
💎PU: 2x30, 19 to failure = 79
16 Sep
Pullups: 12, 9, 8, 9 = 38
DBP:
1 x 35lb x 15,
2 x 44lb x 12
53lb x 8 + 6 + 4 + 💎PU x 10
💎PU 2x20
Flutterkick 2,1,1 mins
17 Sep
@ fty...
18 Sep
Rest
19 Sep
Pullup: 12, 10, 9, 7, 7 = 45
Dips: 25, 15, 17, 20, 16, 17 =110
💎PU: 25, 25, 20
J-Jack 30, 30 + DB Squat 18 lb/s
J-Jack 30 + SDB Squat 35 lb
J-Jack 30 + SDB Squat 18 lb
20 Sep
RUN: 6.01k
21 Sep
22 Sep
1 hr ABS in office
💎PU: 25 20 20 20
Pullup: 8, (12, 10, 9, 7)
23 Sep
Pullups: 39
24 Sep
@fty
25 Sep
26 Sep
Pullup: 14, 10, 8, 7.5 = 39.5
💎PU: 4x30, 20
WPU: 30
Dips: 10, 16, 7, 9, 10, 11 = 63
💎PU: 20 ( to failure)
27 Sep
Run: 6.01k
28 Sep
Pullup 11, 10, 8, 8, 7, 6 = 50
DIPS/💎PU: 3x(25/10)
Air Squats: 4x30
💎PU: 3x30
29 Sep
1 hr ABS and Stretches in office
💎PU: 3x30
Pullup: 8, 7, 8, 7
30 Sep