Mar 2024 Training Log

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01 Mar 2024
💎PU: 25, 25, 25
Deadhang: 1:22,  1:15,  0:50
Slo.L-Pulls: 1 ×7
Slo.L-Pulls.[7.5kg]: 1 ×3
Dips: 15, 15, 15, 15

02 Mar 2024
🐲🚩: 12, 10
1 Arm PushUp tryout

Elbow Dipz: 12, 10, 12 (warmup)
@Gym: Arms Day
{RopeDown} + [EzCurl.Narrow+Wide]
{22× 32kg} + [20+08 x 20kg]
{20× 36kg} + [20+08 x 20kg]
{15× 41kg} + [15+08 x 20kg]

Tri-EZ☠️Crusher: [Narrow+Wide]
[20+8] x 20kg,  
[15+5] x 30kg,  
[15+6] x 30kg

DB.BicepCurl (semi dropsets)
12/s x 12.5kg 
12>>08/s x 15>>10kg
07>>03>>05/s  x 15>>12.5>>10.0kg

Tri-DB.OverHeadPress
18×20kg,  15×25kg,   15×25kg. 
 
Superset Finisher
Pulls●Dips:  [07●15] × 5
Total 35 PullUps, 75 Dips



03 Mar 2024
LsitChinUps:7, 7, 7 (warmup)
Gym (Back)
Deadlift
40kg x 15 (warmup)
(myorepping, 20 sec interval)
60kg x 08, 06, 04, 05, 05, 05, 04

Lats Pulldown (V-handle)
45kg x 10    54kg x 10
64kg x 09    68kg x 07
drop-- 77kg x 05 >> 64kg x 04 >> 5kg x 04

Seated.Cable.Row
45kg x 10,   54kg x 10,   64kg x 08

Incl.Bench.DB.Row (slow)
10kg x 15,  12.5kg x 10,  10kg x 10

PullUps: 9, 9, 8, 7


04 Mar 2024
🐲🚩: 12, 12
Stretch +1hr
PullUps: 5, 5, 5, 5, 5, 5

05 Mar 2024
Run: 6.01km, 6:13, avg❤️135,  max❤️152
Run: 4.01km, 6:52, avg❤️141,  max❤️150
💎PU: 10, 10, 20, 20, 20

06 Mar 2024
Slo.L-Pulls: 1,  1, 1, 1, 2, 3, 3

07 Mar 2024
Run: 6.01km, 6:37, avg❤️132,  max❤️146
PullUps/Dips: 8/15,  7/15   RAIN!

08 Mar 2024
🐲🚩: 12,12,12
LsCu: 7
LsCU: 7, 7, 6,7, 6
RT🌏:  Dips●PullUps●💎PU
            15●07●10  ×5

09 Mar 2024
Dips: 15, 5, 35, 20, 28
DeficitPU: 20, 25, 25, 24,
Slo.Lsit.Pulls: 4
L.sit.TopHold.Pulls: 6 (legs drop...)
PullUps: 7, 7, 7, 7

10 Mar 2024  Germany 
Run: 8km, 6:09/km, ❤️152, 182
(HR reading not reliable and distance is a little shorter on watch by .5km)

11 Mar 2024 Netherlands
Railing Dips: 20, 15, 15
💎PU: 25, 20
HotelGym
PullUp:10, 7, 7, 7, 7
LsitPullup: 4, 4, 4, 4, 4
🐲🚩: 7, 10, 8, 5  (slippery floor)
LsitChinUp: 7, 4, 5, 5
MachinePreach
10kg 5  ×5
15kg 7  ×3
TricepPulldown
15kg ×15
25kg ×10
30kg ×09
30kg ×09

12 Mar 2024 Germany 
PikePU:10, 10, 10
AirSquat: 35, 35, 50, 50
🦐Squat: 5/🦵  x4
Gym-Chest
DBPress
12kg x 15,   22kg x 12,   26kg x 08
28kg x 08,   30kg x 06
 
PullOvers 10kg x10, 15kg x 10, 15kg x10

RTW- 15Dips-7PullUps-12PU
last set PullUp 6+1 (1 after PushUp were done)

13 Mar 2024 Germany 
BBoardPU: 20
💎PU: 20, 15, 15, 15, 15

14 Mar 2024 Spain 
Superset
30PU - 35AirSquat  ×4
PikePU: 10, 10, 10, 10
🐲🚩: 8, 10, 10, 10, 10
DBPreacherCurl: (5,7,8,9kg) × 10

15 Mar 2024 Spain 
PullUps: 10, 8, 6, 6, 8, 8
Run: 5.94km
LsCU: 5, 5, 5

16 Mar 2024 Spain
PullUps: 8, 8, 8, 8, 8.... 8
Superset: Pullup/LsChinUp
8/5,  8/5,  7/5
Breakfast
AirSquat: 35, 35, 35, 35
🔫Squat: 30 total
StepJump: 10 ×4
BackRow: 10, 10, 08, 10
LsChinUp: 5, 5, 5, 5

Mar 2024 France
PullUps: 4, 
PushUp: 20, 20, 20, 20, 20
Run: 8.01km, road/gravel

18 Mar 2024 France
Morning...
PullUps: 10, 10, 10, 10 
💎PushUp: 20, 20, 20
Biz Meeting, ODIN
LUNCH
Evening...
LsPullUp: 3, 6, 5, 4, 5, 3, 3, 2 [mod.f!ghtPP]
💎PU: 20, 20, 20, 20, 20
AirSquats: 35, 35, 50, 50, 50, 50

19 Mar 2024  France
Full day @ Boiron
Pullups: 10, 10, 10, 10 [6:20min],  
LsPullUp: 3, 2, 4, 4
LsCU: 6, 6, 6, 7,  5
💎PU: 20, 20, 15

20 Mar 2024 Norway
Flight: Marseille-Brussel-Norway
LsPullUp: 1, 2
PullUps: 7, 7, 7, 7, 7

21 Mar 2024  Norway
🐲🚩//AirSquat : 10//20 ×3,  8//20 ×1
 
Gym-Chest
Incl.DBPress: 
22kg x 10    26kg × 08
28kg × 08    30kg × 05

Incl.Alt.DBPress
12kg x 10/s   14kg × 08/s
18kg × 06/s   ...fail at 7th,  +10💎PU

DBFlyes
6, 6, 8 &10kg  × 10/ set
💎PU: 15 × 5
PullUps: 7

22 Mar 2024
SBD: 10, 10
RTW: 15Dips-07Pull-12PU  ×5
🐲🚩: 10, 10, 10

23 Mar 2024
Gym-Arms [Lite]
PullUp: 1, 7, 7, 7
Flight back- 14:40

24 Mar 2024
6.01km, 5:55/km, ❤️HR140, Max❤️HR158
LsCU: 5, 5, 5, 5, 5, 5
PullUps: 5, 1

25 Mar 2024
BREAK

26 Mar 2024
JMU: 3
PullUps: 10, 10, 10, 10
Dips: 20, 20
LsCU: 5, 5

27 Mar 2024
BgSpl.Squats: 40
🐲🚩: 12, 12, 12
Run: 6.01, 6:10/km, avg❤️HR: 134

28 Mar 2024
BREAK

29 Mar 2024
Elbow Dips: 5, 8, 10

Gym (Back)
Lats Pulldown (LongBar)
50kg × 15   54kg × 12
64kg × 09   68kg × 07
77kg × 03. (Fk up set with ½-gloves )
77kg × 03
68kg × 07 > 59kg × 06 > 50kg × 04

Seated.Cable.Row - 2× singlehandles
Harder. Need more stability control)
41kg x 10    41kg x 10
50kg x 10    59kg x 09
Drop.. 64kg x 05 >> 54kg × 05

Dumbbell Row
10.0kg x 10
17.5kg x 10
22.5kg x 10

LsCU: 6, 5, 5, 5, 5, 5
PullUps: 7, 5, 6, 6, 6

30 Mar 2024
BREAK

31 Mar 2024
AirSquats: 70, 70, 70
🐲🚩: 10, 10, 10, 12
Dips: 11, 15, 15
PullUps: 8, 8, 8, 8
 
 


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