27/7/21
neutral grip pullups
10x11.25kg
10x10kg
pullups
2x10x10kg
back extension
4x15x5kg
dips
4x7x30kg
leg lifts
2x12x2.5kg
i can feel my core aching 7 hours later lol
27/7/21
neutral grip pullups
10x11.25kg
10x10kg
pullups
2x10x10kg
back extension
4x15x5kg
dips
4x7x30kg
leg lifts
2x12x2.5kg
i can feel my core aching 7 hours later lol
30/7/21 (Posted late)
neutral grip pullups
4x40kg (failed 5th rep. couldnt pull myself up to complete the rep. my elbows were at 90degrees)
3x4x30kg
dips
4x7x30kg
one arm rows
9x30kg
finger curls
2x10x30kg
15x20kg
wow, much tired.
8/3
neutral grip pullups
11x12.5kg
2x10x10kg
i really hate high reps stuff
dips
3x7x30kg
finger curls
3x10x30kg
wrist flexion and curls
3x15
i salvaged a baby spring rocker around my area and thought it was a cool find. originally i wanted to use it as a chest expander but i realise it could be used for other stuff. now i can do horizontal rows! i dont like doing rows from the floor cos i get a sharp pain in my right wrist but now i should be able to get the work in. pictured attached! after the fourth spring is in, i need to stabilise myself or it pulls me forward
back extension
2x15x5kg
2x15x7.5kg
back extensions feel good. i really owe alot to this exercise making my back feel great.
leg lifts
2x15x2.5kg
leg tucks
10x7.5kg
fucking around with this
5/8/21
neutral grip pullups
2x46.25kg (failed at 3rd rep)
4x3x40kg
failed again! this is my third time in this program failing at this weight. will cut down the increasing weight attempts and start increasing volume >_> goddamn i hate volume.
increase volume for a month and then attempt to increase weight around every 1st and 3rd heavy day.
dips
4x7x30kg
handstand hold against wall for 2x30sec
wanted to incorporate some balancing and overhead (kinda) into my routine.
wrist flexion
2x15x2 bands on my contraption
back extensions
4x15x5kg
leg lifts
3x10x5kg
7/8/21
neutral grip pullups (37 reps total)
11x11.25kg
10x11.25kg
2x8x11.25kg
easy enough. alot of lactic acid build up but manageable.
dips
4x7x30kg
finger curls
3x10x30kg
wrist curls
3x15x10kg
wrist flexion
3x15x3.75kg
9/8/21
neutral grip pullups 14 reps 560kg tonnage
4x3x40kg
2x40kg (failed 3rd rep)
just couldnt pull myself up pass 90 degrees! i thought i had misgrooved but the next attempt was the same. couldnt get up.
rested around 4 mins per set so it should have been achieveable. oh well. felt rather weak coming into the session. took quite a while to warm up.
dips
4x7x30kg
back extension
4x15x5kg
will do some ab work and handstands later.
11/8/21
neutral grip pullups 40reps 500kg tonnage
2x10x12.5kg
pullups
2x10x12.5kg
dips
4x8x30kg
back extensions
15x5kg
20x5kg
2x15x5kg
leg lifts
3x10x10kg
13/8/21
neutral grip pullups 15reps 600kg tonnage
4x3x40kg
pullups
3x40kg
dips
4x5x40kg
quick workout today.
16/8/21
neutral grip pullups 31 reps 387.5kg tonnage
11x12.5kg
10x12.5kg
10x12.5kg (had to reset grip after 7th rep)
dips
7x30kg
3x8x30kg
back extension
4x15x5kg
weighted leg tucks
2x10x15kg
18/8/21
neutral grip pullups 19 reps 637.5kg tonnage
2x3x41.25kg
7x30kg
6x30kg
dips
4x7x30kg
static weighted leg tucks
3x30secs x 10kg
weighted lunges
20 steps x 10kg
2x 20 steps x 20kg
20/8/21
dips
4x7x30kg
neutral grip pullups 33 reps 412.5kg tonnage
12x12.5kg
2x7x12.5kg
i really dont like high reps. some kipping was involved during the first set.
maybe i should do higher reps with alot lesser weight to get the muscle movement down.
chinups
7x12.5kg
static weighted leg tucks
3x20secs x 12.5kg
i spent almost 1.5hrs doing these. hmmmm. something has to change.
23/8/21
neutral grip pullups 17 reps 630kg tonnage
3x40kg
2x6x30kg
5x30kg
felt very weak this workout. but surprise surprise. tonnage was good.
dips
5x5x30kg
25/8/21
neutral grip pullups 24 reps 750kg tonnage
3x40kg
3x7x30kg
dips
4x7x30kg
back extension
4x15x10kg
skipping
about 20 mins total. wow swimming really helped my cardio. this didnt feel difficult.
27/8/21
quick workout
neutral grip pullups 30 reps 400kg tonnage
10x20kg
2x10x10kg
dips
3x10x20kg
29/8/21 week 11 Light Heavy Light
neutral grip pullups 35 reps 450kg tonnage
10x20kg
2x10x10kg
5x10kg
dips
4x10x20kg
weighted leg tucks
3x10x20kg
30/8/21
weighted lunges
4x20 steps x20kg
skipping
2x100 skips
3 x 2mins
31/8
29/8/21 week 11 Light Heavy Light
neutral grip pullups 22 reps 690kg tonnage
3x40kg
2x7x30kg
5x30kg
took it easy on the last set. leave some mileage for crazier days
dips
4x7x30kg
back extension
4x15x10kg
2/9/21 week 11 end Light Heavy Light
neutral grip pullups 28 reps 560kg tonnage
10x20kg
3x6x20kg
the back off sets was easier than the 10 reppers. how to train muscle patterns ah lol
dips
4x6x40kg
kneeling hip thrusts
4x25 sets
5/9/21 week 12 Heavy Light Heavy
dips
4x7x40kg
kneeling hip thrusts
4x25 sets
weighted leg tucks
2x15x17.5kg
10x17.5kg
did my accessories today so that i have more time for my main workout (pull ups) today
6/9/21 week 12 Heavy Light Heavy
neutral grip pullups 16 reps 565kg tonnage
3x45kg
5x30kg
5x35kg
3x35kg
45kg reps and 35kg 5 reppers was quite iffy. some might say i didnt complete the rep.
skipping
4x2mins
1x 3:43mins (Bananarama - I Heard A Rumour (Official Video) - YouTube)