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