T Nation

Training for a BW Weighted Pull-Up (75kg)

19/10/21
dips
3x10x30kg

dip shrugs
3x10x30kg

one arm hang
5x10sec

1 Like

18/10/21 LHL
chin ups 8 reps 200kg
8x25kg

body weight chins
2x11

dips
4x7x30kg

never fucken gonna workout at 7am again

1 Like

23/10/21 HLH
neutral grip pullups 25 reps 790kg tonnage
4x40kg
3x7x30kg

last set i dropped at 4th rep, climbed back up.
goddamn that was tiring

dips
4x7x30kg

back extensions
5x12x10kg

weighted straight leg lifts
3x10x3.75kg

1 Like

25/10/21 HLH
neutral grip pullups 30 reps 350kg tonnage
10x25kg
12x5kg
8x5kg

this exercise was not fun today. hit the minimum number of reps and finished

dips
4x8x30kg

1 Like

26/10/21

wrist curls / flexion

finger curls

3x15x45kg on cable machine

squats

5x55kg

2x75kg

1 Like

27/10/21 HLH
neutral grip pullups 3 reps 146.25kg tonnage

3x48.75kg (PR)
thats right bitch!!!

one arm cable rows horizontal
8x59kg
2x8x60+kg (the next plate)

dips
4x8x30kg

1 Like

29/10/21
squats
3x5x100kg

cable wrist curls
3x15x15kg

cable wrist flexion
3x15x10kg

finger curls
3x15x20kg

machine back extensions

1 Like

30/10/21 LHL
pullups reps kg tonnage
7x25kg (failed 8 rep)(had to reset grip on rep 3, 6)
11x5kg
8x5kg (failed 9 rep)

LOL what a clusterfuck of a set. I warmed up and could still felt weak. Not sure if it was my grip (cos i exhausted it the day before) or should have taken a slight deload from my workout on 27th oct.
Cut it short.

dips
4x7x30kg

cable pinch block
3x 20sec x 30kg

weighted cable radial deviation (pull)
3x15x4kg

weighted cable radial deviation (push)
3x15x4kg

first time bringing my homemade grip toys to the gym to play around. fun times. will bring my brick the next time LOL

1 Like

1/11/21 LHL
neutral grip pullups 3 reps 120kg tonnage
3x40kg

pullups
7x30kg
8x30kg
7x30kg

dips
4x7x30kg

cable finger curls
3x15x41kg

cable wrist flexion
3x15x4.5kg

barbell lunges
3x14x40kg

barbell side to side
2x10

1 Like

3/11/21 LHL
ring pullups 32 reps 420kg tonnage
10x20kg
2x8x10kg
6x10kg

dips
4x7x30kg

cable pinch block
3x20sec x 30kg

weighted knee tuck
3x10x20kg

1 Like

6/11/21 HLH
neutral grip pullups 3 reps 150kg tonnage
3x50kg

dips
4x7x30kg

one arm row
3x10x54.5kg

cable pinch block
3x20x27.5kg

cable wrist flexion
12x9kg

cable finger curls
3x15x51kg

need to deload!

1 Like

7/11
squats
3x5x110kg

back extension
3x10x15kg

rowing machine
8 mins 23s/m drag factor 106

1 Like

A lot of great Work you have been doing

1 Like

thanks man

8/11/21 HLH
ring pullups 31 reps 350kg tonnage
8x15kg
2x10x10kg
3x10kg

did the bare minimum of 30 reps LOL

dips
4x7x30kg

1 Like

10/11/21 HLH
neutral grip pullups 24 reps 742.5kg tonnage
3x37.5kg
3x7x30kg

dips
4x7x30kg

cable pinch block
3x 20sec x 31.7515kg

cable wrist flexion
2x7x2.27kg

1 Like

13/11/21 LHL
ring pullups 33 reps 330kg tonnage
9x10kg
3x8x10kg

starting position was pull up, ending position was chinup. tiring! fun to try new variations of this shit.

dips
5x5x40kg

walking lunges
4x10x40kg

rowing: 5 min set with 3 min rest. 100 drag factor
1 set: 1015m 21s/m
2nd set: 1073m 21s/m
3rd set: 1119m 21s/m

1 Like

14/11/21
ssb squats
3x5x120kg

lying bench rows
3x10x12.5kg

reverse hyperextension
2x10x empty
10x2.5kg

hanging leg raise
4x10x5kg

wrist radial flexion
3x15x no plate

some rowing

1 Like

16/11/21 LHL
neutral grip pullups 11 reps 460kg tonnage
2x50kg

pullups
3x3x40kg

50kg was easy enough. going to max out next workout!
Hopefully can hit 65kg and more

wide grip dips
4x7x30kg

elbow felt a slight twinge doing the reps. first time feeling it

cable finger curls
3x8x63.5kg

cable wrist flexion
3x15x9kg

ghr
2x10x5kg
6x5kg

holyshit my hamstrings are so weak LOL

1 Like

18/11/21
neutral grip pullups
0x65kg

0x60kg

0x62.5kg

0x55kg

LOL omg so disappointing. couldnt pull myself all the way up and complete the reps.
On hindsight, my opening weight was way too much. should have tried 55kg first. oh well. back to high reps again and rows again. i wanted to say that i hit it as my chin reached my hands but it wasnt a complete pull up.

see it versus my 40kg pulls

dips
4x7x30kg

weighted leg tucks
3x8x35kg

squats
3x3x110kg

ez bar curls
3x5x20kg

1 Like

21/11/21 LHL
neutral grip pullups 30 reps 380kg tonnage
8x20kg
2x11x10kg

dips
3x7x30kg

elbows feeling abit sore. movement is fine.

cable block hold
3x 20sec x 22.67kg

cable finger curl
3x15 sec x 36.28kg

cable wrist flexion
3x15x4.5kg

ghr
3x15 x bw

1 Like