Pullup 10,8,5,5,3 + 8,7,6= 52
DIPS: 25, 25, 14(to failure)
💎PU: 3x30
Abs: 2 sets 8x DF + 15 mins various at home
02 Oct
Break...
PULLUP: 10 @ ECP
03 Oct
Exercises for medial epicondylitis recovery
Pullup 13, 9, 7, 8
💎PushUps: 25, 25, 25, 20
Air Squats: 2x30(+18lb), 2x35
04 Oct
Pullups: 7,7,7,7, 5+1
DIPS: 25, 20
1.5hr Stretch & Abs in office
05 Oct
06 Oct
Dinner, Rabo Bank
Pullup: 10
07 Oct
Medial epicondylitis.. 99% recovered
Pullup 14, 10, 8, 7, 8 = 47
PushUps: 10, 20
DBP: 35lb x 12, 44lb x 12, 53lb x 12, 6 10
DropSet-DBP:
53lb x 11, 44lb x 06, 35lb x 06, 27lb x 06, PushUps 10
💎PU: 30 x 3
Air Squats: 2x40
08 Oct
Run: 6.78km + 9 Pullups
09 Oct
L-sitPullups: 6, 9, 5
10 Oct
Pullups:10, 10, 7, 5, 6
(as L-sit: 8,5,5,3,0)
Dips: 25, 20, 20, 20, 20
💎PU/A-SQ: 3x 25/30
11 Oct
Ride 18km
Pullup: 6L, 10, 8
12 Oct
Pullups: 13, 10, 9, 8
DBHC: 3x15, 18lb
Compound DBHC/TPD: 2 x15/30@ 18lb/19kg
TPD: 2 x 30 @19kg
💎PU/A-SQ: 4 x 25/35
HammerCurl: 3x15 @ 18lb
HammerCurl/TricepPullDown: 2 x15/30 @ 18lb/19kg
TricepPullDown:
2
2 x 30 @19kg
13 Oct
Pullups: 10, 8, 4, 6 Dips: 25, 20, 20
... in 12 mins
💎PU: 15, 20,10
1hr stretch and abs with compound jjack/AirSq - 2 x 20/20, 20/30
14 Oct
Pullups: 14, 10,8, 7, 4, 4, 6, 7
Dips: 25, 25, 15, 17, 19, 22
DBHC-A-SQ: 4 x 15/35 @ 18lb
💎PU: 4 x 25
15 Oct
Break... light training of Dragon Flag for proper form
16 Oct
Pullups: 13,11,8,8,6,5
Dips: 25, 22, 20, (23+8), 20
💎PU: (30+30)+(25+25+24)
Compounding: Air-SQuat/TPD: 3 x 35/30 @ 5kg/19kg + additional 1x35 A-SQ
17 Oct
Run: 6.01km
Air Squats: (20+20+20)+(30+30+30)
(A-SQ/200m Run x 3 sets after 6.01km run)
18 Oct
Pullups: 14+11+9+7+7+7+5-- first 4 sets totaling 41 in 9mins. Total 60
Dips: 20+20+23+20+20+20 Total 123
PushUps: 💎110, W60 Total 170
A-SQ/DBP- 35/12 @ 35,35,44 lb
19 Oct
Pullups: (15,10,7, 6), 8,6,7,5 = 64 -- first 4 sets, 38 in 8 mins
Inc. DDBRow: 15 x (27,27,35,35)lb
Flat SDBRow: 20 x (35,35,44)lb
Flat PullOvers: 4 sets
Too busted by today for Dips and PushUps
20 Oct
Pullups: 11, 7, 7, 5 + Dips: 20, 20, 20 (13 mins)
1hr Abs & Stretch in office
21 Oct
BREAK
22 Oct
Reservoir Walk with S...
with ~110 💎PU + 5-6 Pullups
Evening Walk - Kyuubi. Stop for (Wide) Pullups: 15, 12, 9, 8
23 Oct
Morning Park Session... Front Lever training
Pullover to Parallel Dips, Deliberate Assisted Pullups. Neutral Grip Hangs and Shoulder Pullups...
Finish with a "Triple Compound" of :
(15 x Assisted Crunches (100% under tension)
05 x Finger Pullups, 35 x Air Squats) x3 sets
Kinda a 1/2-fk session. But somehow was really feeling fatigue from yesterday's relatively easy stuff.
Must focus and mentally prepare for this evening session...
Evening: DB Shoulder Press, Planche Leans
Compound: Dflag/AirSquat, 10/35 x 2 sets
24 Oct
Planche Pushups and Balance training
Pullups: 15, 8, 6, 6
💎PU: 30, 30, 30, 20, 24
Dips/ A-Sq: 15/35, 20/35, 20/35
25 Oct
Pullups: (13,11,8,8), (8,7,7,6) = 68
DBP: 2x15x35lb, 15x44lb, 10,12x53lb
DropDBP: 8x53lb+6x44lb... left forearm total failure.
Superset: 💎PU/RBFlies: 25/20, 25/20 25/15... last set of band flies to total failure.
Getting used to "carb-less" meals by now.
26 Oct
6.01km Run
Supersets 🐲Flag/ Squat (with 18lb DB)
7/35, 7/35, 6/24
Calf cramping on last set
27 Oct
Pullups (5kg Wt Vest): 11,9,8,7 in 9.5min
💎PU: 5x30 WidePU: 2x25
Supersets of 🐲Flag/ Air Squat: 2 x 7/35
(3rd set lower legs cramp during hyper-eX. Need to start training squatting calf raises again)
Additional Air-Squats: 3 x 35
Additional Pullups: 8, 8 7
Pullups: 58, PushUps: 200, Squats: 175
28 Oct
Light Biceps
Decided to jumpstart with the niggling forearm pain.. EZ bar with only 2.5kg/ side. First 5 reps, pain intensified a little. Then switched to slow deliberate reps... end of first set... arm pumped and pain is gone... So pain due to blood flow restrictions?
Narrow/ Wide sets of 20/20 -- total 6 double sets. 2 each at 10kg, 13.5kg and 15.5kg with EZ bar
4 x 35 Squat- with 15.5kg
29 Oct
8.6km Morning Walk+Run
3 x 🐲F/A-Squats, 10/35, 10/35, 9/35
Evening
WPU: 2x30
Pullups: 14,11,9,8 in <9min 10,5,5,6 in <9mins
💎PU: 3X30
30 Oct
💎PU: 30
Pullups: 12,9,7,8 + 7,6,6,6 =61
Single Bar Dip: 15
🐲F/A-Sq: 2 x 10/35
A-Sq: 3 x 35
💎PU: 2 X 30
31 Oct
40 min Planche/HS training
Pullups: 14, 10, 9, 8 = 41
🐲F/A-Sq: 3 x 7/35