Morning (5min)
AirSquats: 35,35
🐲Flag: 5
Evening (~20mins)
Pullups: 16,12,10,7, 38in3 (07:05), 45in4 (08.55)
Airsquats: 35,35,35
💎PU: 25,25,20
PikePU: 10,10,10
02 Feb
1 hr workout session @ office
Pullups: 10,7,6,13
L-sitChinUps: 5,5,5
💎PU: 25
AirSquats: 95
🐲Flag: 7
03 Feb
Stretching, Wall-HS and Crow Pose practice (45 mins), Weighted-leg.raise.dips
Pullups: 10,10,10
04 Feb
Pullups:
05 Feb
7:30 Light Brekkie
Deadhang: 52s, 55s, 47s
Superset stretching: 30min
11:15 Second brekkie
Last morn/ noon workout (bad idea)
Dip L-sits: 3x5sec
L-sitChinUps: 7,7,7,7
🐲Flag: 10,10,10
Pullups: 11,9,9,9,9
PikePushUps: 12,12,12,12
💎PushUp: 20,20,10,25
06 Feb
Pullups: 7
07 Feb
Overnite trip to factory
Pullups: 15, 12, 11, 10
🐲Flag: 7,7,7
PikePU: 12,12,12,12
AirSquats: 35,35,35
08 Feb
Back late from fty trip
Pullups: 12,9,10
09 Feb
Home at 11pm after dinner with cust.
Pullups: 10,9
drained.... few pull just for maintenance.
10 Feb
Deadhang: 84s, 55s, 38s, 50s, 43s
🐲Flag: 8,10,10
HollowB. Hold: 10s,10s,20s,20s,20s
L-sitChinUps: 7,7,7,7
Supetset PullUp/ASquats: 7/35, 7/35, 7/35, 7/35
11 Feb
Morning: Planche Lean, HB Hold, Backbridge
Afternoon: @ Park with Nic
Pullups: 6,5,4,4,9,6,8 (first 4 sets = Ring Pullups)
L-sitChinUps: 5,5,5,5
🐲Flag: 8,8
12 Feb
L-sitChinUps: 8,7,8,6,5,7,7
💎PushUp: 25,25,25,15
13 Feb
Morning (office) Toes2Bar: 10, AirSquat: 35
Evening
L-sitChinUps: 8,7,8,7
Pullups: 11,8,8,8
Bicep: EZ curls 6 x8-9reps, ( all slow -ve)
Hammer Curls 3 x 12-15reps
Superset: Dips/AirSquats: 15/35, 15/35, 20/35
14 Feb
Morning...Toes2Bar: 6, AirSquat: 25
Evening: Pullups: 13,10,10,10
.... zonked out from work today 🫤
15 Feb
Morning...🐲Flag: 20, AirSquat: 35
"Quarterly No-training 2.4km" Run -- 2.42km in 12:40 today
Pullups: 10,10,10
💎PushUp: 25,25,25
AirSquat: 35,35
16 Feb
Pullups: 10,8,7,6,6
PikePushUp: 12,12
Toes2Bar: 5,3,3,3,3,3
🐲Flag: 8,10
40min aerobics
17 Feb
Another "drained" day
L-sitChinUps: 7,7,7,7,7
Pullups: 7,7,7,7,7
------70 PUSH-----
💎PushUp: 25,25,25,25,25
-----125 PUSH-----
new ex. today...
RingPikePushUps: 6,6,6,6,6
Got the feel, work on the form tml.
18 Feb
Park Day with Nic, Lena and Ber
Pullups: 50
L-sitChinUp: 7,4,5
Dips: 25,25,20,20
💎PushUp: 25,25,20,20
🐲Flag: 8,8,8
MuscleTraining-- Spotting mistakes in video.
- To get bar as close and as low as possible, was using L-sit and high kip
- But legs are raised too High (1)
- This drives body parallel to ground as a result (ie upper body weight too far rearwards)
- Legs never kick out to complete the kip (2), it becomes dead weight forward of the bar and pulls the body down still nearing horizontal simultaneously (which is exactly how it felt while on the bar)
- Arms now try to counter by having elbows bending inwards and trying to transition
- but as it is still lower than the bar, hence unable to transition wrist or roll weight forward
- As legs are even lower by now (3) body keep dropping further
- this puts further disadvantage on shoulders and elbows and inevitably drop off (4)
Try to swing backward and get the kip at the highest while arms are still straighten and below the bar
Swing and get elbow above or in line with bar while maintaining body more upright.
in contrast to below
Bring legs up starting at furthest point forward (1)
Legs over bar when hands are straighten and UNDER the bar then
KICK up and out (2)
19 Feb
Similar to yestyerday but this time just try to raise knee with normal kip... again held legs back and body went horizontal and forgot to kick out the legs.
20 Feb
8km Run
21 Feb
Pullups: 17,12,11,8
DFlag: 7,5,7,7,7,5
DPU: 20,20,20,10
ASquats: 35,35,35,35
Muck around with multigym at PSG
22 Feb
Fixed Up new PullUp Stand
23 Feb
Orientation with rings. RingSupportHold and Ring L-sits
Pullups: 10,10,10,10
GobletSquat(18lb): 25,25,25,25
AirSquat: 35
Dips: 20,20,20,16 (to failure)
24 Feb
@fty with Exofood
Break
25 Feb
Pullups: (13,10,10,8),10
L-sitChinUps: 5,5,5,7,6
26 Feb
🐲🚩: 7,7,10,10
Around The World x5
7 WidePullups x 15 Dips x 12 💎PushUps
27 Feb
Run: 10.26km
PullUps: 8,8,8
28 Feb