Building for a Better Tomorrow

09.12.23
Warm up on elliptical, then
Leg extension 6+2 50kg
Leg press 20x125kg
Single leg negative leg press 5x102.5
Leg curl triple drop 2x47.5kg 2x42.5kg 6x25kg
Seated calf raise 20, 17x20kg

3 Likes

12.12.23
Kb around the world 10x24kg
Kb Halo 2x24kg
Bench 4x52.5kg
Dips 8 bodyweight
Pull ups 3x5kg
Negative pull up 5 bodyweight

3 Likes

17.12.23
Warm up, then
Pull ups 3,2,2,2,2,2,2,2,2,1 in 8 minutes
Dips 10,8,7,6,5,4,2,1 in 8 minutes

Fell down the stairs a few days ago and have a very swollen and bruised ankle and foot so having to keep pressure off it. Until it’s recovered I’ll be doing mainly dips and chins and band work.

2 Likes

Oh no! Hope you are on the mend soon!

2 Likes

Thanks, me too

1 Like

03.01.24
Warm up then,
Narrow parallel grip chins 4,3,2,2,2,2,2,1,1,1 (20 reps) in 8 minutes
Dips 10,9,6,4,4,4,3,1 (41 reps) in 8 minutes

06.01.24
Warm up then,
Narrow parallel grip chins 4,3,3,2,2,2,2,2,2 (22 reps) in 8 minutes
Dips 11,10,7,5,5,4,3,3 (48 reps) in 8 minutes

Ankle still swollen so not able to do leg work yet, hopefully will be able to soon.

4 Likes

14.01.24
Warm up, then
Narrow parallel grip chins 5,4,3,3,2,2,2,2 (23 reps) in 8 minutes
Dips 15,10,6,4,3,3,3,3,2 (49 reps) in 8 minutes
Goblet squat 15,15,15,15,25 x12kg (85 reps) in 8 minutes

17.01.24
Warm up, then
Narrow parallel grip chins 5,5,3,3,3,2,2,2 (25 reps) in 8 minutes
Dips 16,11,7,5,4,3,2,2,1 (51 reps) in 8 minutes
Goblet squat 20,20,20,20,25 x12kg (105 reps) in 8 minutes

Ankle isn’t yet 100% but is getting there, conditioning is currently terrible due to not being able to walk much for weeks. Nice to be able to start working legs again at last.

3 Likes

21.01.24
Warm up, then
Narrow parallel grip chins 4,3,3,2,2,2,2,1,1 (20 reps) in 8 minutes +2kg
Dips 10,10,6,5,4,3,2,2 (42 reps) in 8 minutes +2kg
Goblet squat 20,20,20,20,25 (105 reps) in 8 minutes14kg

24.01.28
Warm up, then
Narrow parallel grip chins 4,3,3,2,2,2,2,1,1 (20 reps) in 8 minutes +2kg+2kg
Dips 15,10,4,4,4,5,4 (46 reps) in 8 minutes +2kg
Goblet squat 20,20,20,20,29 (109 reps) in 8 minutes16kg

28.01.24
Warm up, then
Narrow parallel grip chins 4,3,3,2,2,2,2,1,1 (20 reps) in 8 minutes +2kg
Dips 15,10,8,5,4,3,4 (49 reps) in 8 minutes +2kg
Goblet squat 20,20,20,20,20 18kg

3 Likes

31.01.24
Warm up, then
Narrow parallel grip chins 4,4,3,3,2,2,2,1 (21 reps) in 8 minutes +2kg
Dips 15,10,5,5,5,4,3,1 (48 reps) in 8 minutes +2kg
Goblet squat 20,20,20,20,20 20kg

03.02.24
Finally back at the gym, warm up then
Chest press 11x42.5kg
Hammer seated row 6x60kg
Alt db curl 8x15kg
Lateral raise 6x7.5kg
Leg ext 15x42.5kg
Leg curl 11x35kg
Wide grip neutral chin 4

3 Likes

10.02.24
Warm up, then
Chest press 8x45kg
Hammer seated row 7x60kg
Hammer pulldown yielding isometric 80kg
Hammer Incline bench yielding isometric 80kg
Alt db curl 7x15kg
Lateral raise 7x7.5kg
Wide grip neutral chin 2
Leg press 2x20 102.5kg

4 Likes

17.02.24
Chest press 8x45kg
Hammer seated row 7x60kg
Hammer pulldown yielding isometric 80kg
Hammer Incline bench yielding isometric 80kg
Seated db press 8x15kg
Alt db cur8x15kg
Leg press 2x20 110kg
Airdyne 40 calories 3 mins

Airdyne showed me how low my conditioning currently is, legs were wrecked at the end of this.

4 Likes