Journey to Get Strong

Training Logs
21

Friday 28/12/18
A) Warm up with bands
B) Goblet kettlebell squat (10xBW,10x10kg,10x20kg,10x28,10x32,10x36) + Neutral Pull up (4,11x2)
C) One leg press (1 x 10 x 53kg, 3x10x63), + single RDL (1 x 10 x 12.5kg, 3x10x15kg) + Neutral Pull up (3,3,3,3) +one arm DB press (2 x10 x 12.5kg, 2x10x15kg)
D) Incline DB Press (1x10x 15,9x17.5kg,8x17.5)+Neutral Pull up (2,2,2)
E) Seated dual pulley row Station (10x16.5kg,10x20, 10x23)
F) Sit ups +10kg -3x20 + Back raises - 3x20 + +Neutral Pull up (8x2,1)
G) iceps curls and triceps extension with band - 50reps

Neutral pull up - total 60 reps

22

Monday 31/12/18
Pull up (5x2,1,1)
A) Front squat 1 x 5 (40 kg), 1x3 (55kg), 1x6 (60kg) - Pull up between sets (6x1)
FSL 5 x 5 (40) - Pull up between sets (5x1) + Dips -(11x5)
B) Bench Press 1 x 5 (40),1x 3 (50kg),1x4 (55kg). - Pull up between sets (5x1)
FSL 5 x 5 (35kg) - Pull up between sets (5x1)
C) Machine Back Row - 1x15 (30), 1x15 (35kg), 1x15 (40kg)
D) Sit ups with 5kg plate - 3 x 20 + Back raises - 3 x 20
H) Biceps curls with band- 1 x 50
triceps extension with band - 1 x 50

Dips - total reps - 55
Pull up - total reps - 34

23

Wednesday 02/1/19

A) Chin up (3,3,3,2,2,2 reps) + Pull apart (1x30 reps with band) + Hand-Release Push-Up (10 reps) + BW squat (10 reps)
B) Deadlift 1 x 5 (80kg), 1 x 3 (90kg) + 1 x 3 (10 kg) + SS Chin up (3,3,2,3x1)
FSL 5 x 5 (80kg) + Chin up (5x1) + Push ups (10x5)
C) Military Press - 1 x 5 (35kg), 1 x 3 (40kg), 1 x 3 (45kg) + SS Chin up (6 x 2)
FSL 5 x 5 (30kg) Chin up (5x2) + Lunges (50,50,50)
D) Kroc rows - 3 x 15 reps (22.5kg,22.5, 25kg)

Chin up - total reps 53 reps

24

A) Warm up with bands
B) Goblet kettlebell squat (10xBW,10x10kg,10x20kg,10x28,10x32,10x36) + Neutral Pull up (3,10x2)
C) One leg press (1 x 10 x 53kg, 3x10x63), + single RDL (1 x 10 x 12.5kg, 3x10x15kg) + Neutral Pull up (3,3,2,2) +one arm DB press (1 x10 x 12.5kg, 3x10x15kg)
D) Incline DB Press (1x10x 15, 2x10x17.5kg)+Neutral Pull up (2,2,2)
E) Seated dual pulley row Station (10x16.5kg,10x20, 10x23)+ Sit ups +10kg + leg raises - 4x20 +
F) Back raises - 4x20 + neutral pull up (2,3,2,2)
G) biceps curls and triceps extension with band - 30,20,10

Neutral pull up - total 50 reps

25

Cycle 3

Monday 07/01/19

Pull up (5x2,2x1)
A) Front squat 2 x 5 (45,50 kg), 1x7 (60kg) + Pull up (2,2,3x1,2) + Dips (5x5)
FSL 5 x 5 (45) + Pull up (4x2,1) + dips (5x5)
B) Bench Press 2 x 5 (40,45),1x 10 (50kg) + Pull up (1,2,3x1)
FSL 5 x 5 (35kg) + Pull up (5x1)
C) Machine Back Row - 1x15 (30), 1x14 (40kg), 1x10 (40kg)
D) Sit ups with 10kg plate + leg raises - 3 x 20 + Back raises - 3 x 20 + Pull ups (3x1)
H) Biceps curls with band- 1 x 50
triceps extension with band - 1 x 50

Pull up - total reps - 44
BW - 80.9 kg

26

Wednesday 02/1/19

A) Chin up (4,3,6x2 reps) + Pull apart (1x30 reps with band) + Hand-Release Push-Up (10 reps) + BW squat (10 reps)
B) Deadlift 1 x 5 (70kg), 1 x 5 (80kg) + 1 x 8 (95 kg) + SS Chin up (5x2,1) + Push ups (5x5)
FSL 5 x 5 (70kg) + Chin up (2x2,3x1) + Push ups (6x5)
C) Military Press - 1 x 5 (35kg), 1 x 5 (40kg), 1 x 5 (45kg) + SS Chin up (4 x 2,1) + Lunges (60,60,30)
FSL 5 x 5 (35kg) Chin up (5x2)
D) Kroc rows - 3 x 15 reps (22.5kg,25, 25kg)

Chin up - total reps 55 reps

27

Nice work. Are you following a specific program for pull ups? How has your rep max increased with this method of very low set volume but high session totals?

28

Friday 11/01/2019

A) Warm up with bands + Neutral pull up (3,5x2,1)
B) Goblet kettlebell squat (10xBW,10x10kg,10x22kg,10x28,10x36) + Neutral Pull up (2x5)
C) One leg press (10x53kg,10x63, 2x10x68), + single RDL (10x12.5kg,10x15kg,2x10x17.5kg) + Neutral Pull up (3,3,2,3) +one arm DB press (10 x 12.5kg, 10x15kg, 8x17.5kg)
D) Incline DB Press (10x 15,10x17.5kg,8x20kg)+Neutral Pull up (3,3,3)
E) Seated dual pulley row Station (10x13,10x16.5kg,10x20, 10x23)+ Sit ups +10kg + leg raises - 4x20 +
F) Back raises - 4x20 + neutral pull up (3,3,3,3)
G) biceps curls and triceps extension with band - 1x50 (with 10s pauses)

Neutral pull up - total 55 reps

29

thanks, but still I am weak. No, I don´t follow any specific pull program. Just trying add more reps every workout. Regular pull up is still weak, chin up and neutral up I feel that I am getting better/stronger. Reps are still low but I “can do” same reps with short rest pause.

30

Monday 14/01/19

A) Front squat 2 x 5 (50,55 kg), 1x6 (60kg) + Pull up between sets (3,3,3x2) + dips (5x5)
FSL 5 x 5 (50) + Pull up between sets (5x2) + dips (5x5)
B) Bench Press 2 x 5 (40,45),1x 7 (55kg). - Pull up between sets (2,1,5x1)
FSL 5 x 5 (40kg) - Pull up between sets (5x1)
C) Machine Back Row - 1x15 (30), 1x15 (40kg),1x10 (40kg)
D) Sit ups with 10kg plate + leg raises - 4 x 20 + Back raises - 4 x 15 + Pull ups (4x1)
H) Biceps curls with band- 1 x 50
triceps extension with band - 1 x 50

Pull up - total reps - 40
BW - 81.3 kg

31

Wednesday 16/1/19

A) Chin up (3,3,2,3,3,2,2 reps) + Pull apart (1x30 reps with band) + Hand-Release Push-Up (10 reps) + BW squat (10 reps)
B) Deadlift 1 x 3 (75kg), 1 x 3 (85kg) + 1 x 6 (100 kg) + SS Chin up (7x2) + Push ups (5x6)
FSL 5 x 5 (75kg) + Chin up (5x2) + Push ups (6x5)
C) Military Press - 1 x 3 (35kg), 1 x 3 (40kg), 1 x 4 (45kg) + SS Chin up (6x2) + Lunges (60,60,40)
FSL 5 x 5 (35kg) Chin up (5x2)
D) Kroc rows - 3 x 15 reps (22.5kg,25, 25kg)

Chin up - total reps 62 reps

32

Friday 18/01/2019

A) Warm up with bands + Neutral pull up (3,7x2)
B) Goblet kettlebell squat (10xBW,10x10kg,10x22kg,10x28,10x36) + Neutral Pull up (2x5)
C) One leg press (10x53kg,10x63x2, 10x73), + single RDL (10x12.5kg,10x15kg,2x10x17.5kg) + Neutral Pull up (3,3,3,3) +one arm DB press (10 x 12.5kg, 10x15kgx3)
D) Incline DB Press (10x17.5kg,2x 8x20kg)+Neutral Pull up (3,3,3)
E) Seated row Station (10x26,10x40kg,10x47, 10x57)+ Sit ups +15kg + leg raises - 4x20
F) Back raises - 3x15 + neutral pull up (3,3,3,2,2,2)
G) Band pull apart + front raisis with band (30/20,30/20,20/20,10)

Neutral pull up - total 61 reps

1 Like
33

Monday 21/01/19
Pull up (3,3,2,7x1)
A) Front squat 1 x 5 (50kg), 1x3 (60kg), 1x4 (65kg) + Pull up between sets (6x2) + dips (6x6)
FSL 5 x 5 (50) + Pull up between sets (5x2) + dips (5x6)
B) Bench Press 1 x 5 (45),1x3 (50kg),1x5 (55kg) - Pull up between sets (2,5x1)
FSL 5 x 5 (40kg) - Pull up between sets (5x1)
C) Machine Back Row - 1x15 (30), 1x15 (40kg),1x11 (40kg)
D) Sit ups with 15kg plate + leg raises - 4 x 10/10 + Back raises - 4 x 15 + Pull ups (4x1)
H) Biceps curls with band- 1 x 50
triceps extension with band - 1 x 50

Pull up - total reps - 55
BW - 81.3 kg

1 Like
34

Wednesday 23/1/19

A) Chin up (3,7x2reps) + Pull apart (1x30 reps with band) + Hand-Release Push-Up (10 reps) + BW squat (10 reps)
B) Deadlift 1 x 5 (80kg), 1 x 3 (95kg) + 1 x 4 (106 kg) + SS Chin up (6x2) + Push ups (7x6)
FSL 5 x 5 (80kg) + Chin up (5x2) + Push ups (5x6)
C) Military Press - 1 x 5 (40kg), 1 x 3 (45kg), 1 x 2 (50kg) + SS Chin up (6x2) + Lunges (60,80)
FSL 5 x 5 (40kg) Chin up (5x2)
D) Kroc rows - 3 x 15 reps (25, 27.5kg,27.5kg))

Chin up - total reps 62 reps

35

Friday 25/01/2019

A) Warm up with bands + Neutral pull up (3,8x2)
B) Goblet kettlebell squat (10xBW,10x10kg,10x22kg,10x28,10x36) + Neutral Pull up (2x5)
C) One leg press (10x53kg,10x63, 10x73, 10x78), + single RDL (10x12.5kg,10x15kg,10x17.5kg, 10x20kg) + Neutral Pull up (3,3,3,3) +one arm DB press (10 x 12.5kg, 10x15kgx2,8x17.5kg)
D) Incline DB Press (10x17.5kg,2x 8x20kg)+Neutral Pull up (3,3,3)
E) Seated row Station (10x26,10x40kg,10x47, 10x57)+ leg raises - 20,20,10,10
F) Back raises - 3x15 + neutral pull up (3,3,4)
G) Biceps/triceps band 50 reps

Neutral pull up - total 60 reps

BW: 80.6kg, I going to try new version of eating with same nutrition.

1 Like
36

Cyclus 4

Monday 28/01/19
Pull up (10x2)
A) Front squat 2 x 5 (50,55 kg), 1x6 (60kg) + Pull up between sets (7x2) + dips (7x6)
FSL 5 x 5 (50) + Pull up between sets (5x2) + dips (5x5)
B) Bench Press 2 x 5 (40,45),1x 8 (55kg). - Pull up between sets (2,5x1)
FSL 5 x 5 (40kg) - Pull up between sets (5x1)
C) Machine Back Row - 1x15 (35), 1x15 (40kg),1x12 (40kg)
D) Sit ups with 15kg plate + 3 x 20 + Back raises - 3 x 20
H) Biceps curls with band- 1 x 50
triceps extension with band - 1 x 50

Pull up - total reps - 56
BW - 81.6 kg

1 Like
37

2 hours seems like a long time, no wonder your stuffed by the end of it. Either re-evaluate what your doing and why, or crank through it quicker. Do you stop and chat etc? What do you want out of it?

39

We 30/1/18

A) Chin up (5 reps) + Pull apart (1x30 reps with band) + Push-Up (10 reps) + BW squat (10 reps)
B) Deadlift 2 x 5 (75kg, 85kg), 1 x 8 (95kg) + SS Chin up (4,3x3,2x2,1,2)
FSL AMRAP 1x14 reps (75kg)
C) Military Press 2 x 5 (35kg, 40kg), 1 x 5 (45kg) + SS Chin up (3x3,2,2,3,2)
FSL AMRAP 1x10 (35kg)
D) Push-Up (10,10,8,7,7 reps) Kroc rows - 3 x 15 reps (20kg)
E) Lunches - 1 x100 reps BW (50 reps each leg)
F) One arm dumbbell row - 3 x 15 reps (22.5,25,25kg)
G) Chin up - 3x2

Chin ups - total reps 50 (19 sets)
Push ups - total reps 54 (5 sets)

Training took about 75 min (warm up, strenght, strech). I felt amazing after trainning, a lot energie.

40

Friday 25/01/2019

A) single squat box (6x5)+ neutral pull up (6x3)
B) One leg press (8x53kg,8x63, 8x73, 8x78), + single RDL (10x12.5kg,10x15kg,10x17.5kg x 2) + Neutral Pull up (4,4,4,4)
C) One arm DB press (10 x 12.5kg, 10x15kg,8x17.5kg x 2)
D) Incline DB Press (8x20kg, 7x, 6x)
E) Seated row Station (10x26,10x40kg,10x47, 10x57)+ leg raises - 10,15,15,15
F) Back raises - 3x30
G) Biceps/triceps band 50 reps

Neutral pull up - total 50 reps (14 sets)

41

Monday 04/02/19

Pull up (4)
A) Front squat 1 x 5 (50kg),1x3 (60kg), 1x5 (65kg) + Pull up between sets (5x3,3x2)
FSL 10 reps (50kg)
B) Bench Press 1 x 5 (45),1x 3 (50kg), 1x8 (55kg) + Pull up between sets (7x2)
FSL 12 reps (45kg)
C) Machine Back Row - 1x15 (30), 1x15 (35kg),1x12 (40kg)
D) Dips - 10,8,7,7,7,6,6
E) Sit ups with 15kg plate + 3 x 20 + Back raises - 3 x 30 + Pull ups (7x1)
F) Biceps curls with band- 1 x 50

Pull up - total reps - 50 (14 sets)
Dips - total reps - 51 (7 sets)

Training 75 minutes