3/3/22
neutral grip pullups
4x4x40kg
having difficulty closing at the top position. 
this will affect my max attempts. wonder if there is still time to close the gap.
dips
3x7x40kg
top position hold
2x10sec x 15kg
back extension
3x10x27.5kg
wrist abduction
5/3/23
20 mins of random skipping. fun fun.
neutral grip pullups
6x3x30kg
easy, very speedy. rested about 2.5mins per set.
top position
3x 5 sec x 30kg
lolol very hard to keep tight without curling forward like a shrimp
dips
2x7x40kg
bw rows
2x10
7/3
Neutral grip pullups
3x3x45kg
Bw rows
3x12
13/3
Neutral grip pullups
6x3x30kg
top position holds
2x7 secs x 10kg
7sec x 20kg
dips
7x30kg
2x7x40kg
flared elbow BW row
2x15
saw someone pull 260 for 7 today.nice!
15/3
Neutral grip pullups
2x50kg (matched my PB)
2x47.5kg
managed to get 50kg for 2, so am happy for that. didnt try to another set cos I didnt want to fail so cut the weight down. Hit 47.5kg x 2 cleanly.
top position hold
3x7 secs x 20kg
dips
4x7x30kg
flared elbow BW row
2x12
17/3
Neutral grip pullups
6x3x30kg
top position
3x7x15kg
getting ready to max out on 20th march. 53kg should be doable at least. wonder what my max will be after this cycle.
bw rows
3x10
light shoulder press
19/3
skipping for 20 mins
20/3
Neutral grip pullups
53.75kg
55kg
?56.25kg
all the attempts went well. got abit of jitters before starting the lifts but once i started my first attempt, it was good. might have hit 56.25kg but i blacked out at the top part and couldnt tell if my chin was above the bar. lol but 55kg was clean.
yay 5kg PR. this cycle from Jan 16 till now went fine. matched my best pull ups so far in terms of reps (6x5x30kg) and weight (2x50kg).
will be trying to hone my pullup technique the next 2 months and doing rows for reps. maybe do some deadlifts lmao. then do another round of pullups strength cycle.
https://www.instagram.com/p/CqA3iMNS2VI/
video here
slow dips
3x7x30kg
btn pulldowns
2x25
skipping
22/3
one arm db rows
4x15x20kg
squats
23/3
15 mins of jump rope
4 rounds of 6kg kb with 30-60 secs per set
10, 15, 25 ,50 reps
24/2
one arm db row
4x15x20kg
dips
3x7x35kg
26/2
one arm db row
15x20kg
3x15x225kg
dips
4x7x35kg
high latdown pull
3x10x50kg
4 rounds of 6kg kb with 60 secs rest per set
10, 15, 25 ,50 reps
30/3
one arm db row
4x15x25kg
had to rest about 4-5 mins to rest in between sets. hmmm. i dont like to rest so long between sets, completing the entire exercise takes up alot of time.
will do some weighted chins again sometime next week.
dips
5x40kg
4x60kg
quick set. was actually quite tired from the rows lol but got a 2nd wind.
side to side squats
2x24
4/2
weighted chin up
40kgx1
tried for a 50kg but didnt get the chin above bar
one arm db row
3x15x27.5kg
15x22.5kg
didnt have to wait for 5 mins per set. GREAT DAY
dips
4x7x35kg
4/4
running
7 mins @ 9km/h
6 mins @ 9km/h
5/4
barbell shoulder press
3x20
lunges with twist
2x20
one arm kb swings
2x 10,15,25,25 x 16kg (45 secs rest inbetween)
6/4
one arm db row
4x15x30kg
holy shit so heavy. the first set was ok. the 2nd set left hand, i had to reset after the 10 rep. either i will drop to 10 reps or just do 15 reps for the 1st set. had to rest 5 mins per set
dips
2x8x40kg
6x40kg (stopped after 6 rep, did not want to push it through)
cable horizontal row
left hand finger curl
8/4
squats
4x6x100kg
back extension
3x15xBW
legs and lower back are soooo fucking tight after
9/4
one arm db row
10x35kg
easy enough. maybe do this for sets of 10 lmao.
2x15x27.5kg
cant rmb if i did one or two set of this. lets just say 2.
15x30kg
dips
7x30kg
7x35kg
7x40kg
kb getup
4 x 12kg
3 x 26kg
11/4
underhand chest supported rows
8x55kg
8x60kg
8x65kg
wide grip chest supported rows
15x10kg
2x15x15kg
some skipping
went too late to the gym, not much time to do stuff.
12/4
rowing
3 mins of rowing + 1 min of slow rowing x 5 sets nonstop
actually this is good cardio cos my shins and ankles dont hurt so much. also i need to do more long cardio sets haha. 19 mins of work.
squats
4x6x100kg
13/4
one armed db row
2x10x40kg
2x15x30kg
rested about 4 mins each set. its boring but getting stronger.
dips
6x40kg
7x40kg
7x40kg
wrist abduction work
16/4
running
5min run at 8.5km/h (1 min rest inbetween)
2x 5min run at 9.2km/h (1 min rest inbetween)
17/4
some muscle up practise. could make usually 3-4 good high pulls before i cant get chest above bar.
one arm db row
10x42.5kg
3x15x35kg
lol i started the set too early with 42.5kg. the reps were horribly slow and my body wasnt ready yet. i jumped from 32,5kg warmup to 42.5kg (of course there were increments before that as well) if i had did some 37.5kg or maybe 40kg, this might not have been so tough. will try again!
inclined bench
3x8x60kg
surprised it was so easy. the rows did strengthen my whole shoulder girdle lol. considering that even when i was squatting 140kg, i always had problems with bench not being stable.
deficit deadlifts
squats
6x100kg
6x110kg
6x100kg
ez bar bicep curls
2x8x10kg
8x15kg
19/4
skipping rope
5x2mins
rmb to rotate wrists back so that the rope doesnt get thrown down to the floor and bounces back up.