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
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