10/9/21
neutral grip pullups 24 reps 760kg tonnage
4x40kg
4x5x30kg
dips
3x7x30kg
weighted lunges
4x20 steps x 20kg
back extensions
4x12x10kg
finger curls
3x20
1 Like
In for the follow
1 Like
thanks man, followed back!
13/9/21
neutral grip pullups 11 reps 220kg tonnage
11x20kg
one armed rows
3x10x30kg
playing around with rows instead of doing pullups. maybe theres a carryover lol.
i do this from a 1.4m height as i want the full range of movement.
2 Likes
15/9/21
neutral grip pullups 9 reps 322.5kg tonnage
3x47.5kg (PR)
6x30kg
one armed rows
3 or 4x10x30kg
dips
4x7x30kg
finally broke 47.5kg barrier. wooohooo. will do rows prob alternate weeks.
1 Like
17/9/21
neutral grip pullups 28 reps 560kg tonnage
10x20kg
wide grip pull ups
3x6x20kg
did a variation for fun
dips
4x7x30kg
dip shrugs
3x10x30kg
lol these were heavy. almost couldnt reach full ROM
finger curls
10x30kg
2x12x30kg
these were easier than before, with less lactic acid buildup in forearms.
1 Like
20/9/21
neutral grip pullups 5 reps 200kg tonnage
5x40kg (PR)
the rows have truly strengthened my pull ups. vertical and horizontal strength lmao
dips
5x7x30kg
one arm rows
4x6x40kg
gonna deload for a month lol
1 Like
22/9
back extensions
5x10x5kg
finger curls
3x40
wrist flexion
2x15
1 Like
25/9/21 lol no deload
neutral grip pullups 23 reps 805kg
3x5x35kg
2x4x35kg
wanted to do 5x5x35kg but my 5 reps were abit iffy. so stuck with 4s.
dips
4x7x30kg
back extension
4x12x10kg
dips shrugs
2x10x30kg
1 Like
27/9/21
neutral grip pullups 28 reps 560kg
12x20kg
2x8x20kg
body was pretty fried after the top set lol
dips
4x7x30kg
2 Likes
28/9/21
accessory day
weighted lunges
3x20 steps x20kg
26x20kg
side to side lunges
2x20x10kg
the sole of my feet feel weird when i do this lol. acupuncture points on sole are activated
straight leg hanging raise
3x10x5kg
wrist flexion
3x20x3 bands
wrist curls
2x20x3 bands
1 Like
29/9/21
neutral grip pullups 3 reps 135kg
3x45kg
dips
4x6x40kg
would have grinded hard if i wanted to do 7 reps so i didnt
one arm rows
3x7x40kg
fucking shag doing these, am looking to do these at the gym with cable machines. make my life so much easier
1 Like
2/10/21
back extensions
4x12x10kg
neutral grip pullups 30 reps 420kg
8x25kg
2x11x10kg
dips
3x7x30kg
1 Like
5/10/21
neutral grip pullups 24 reps 760kg tonnage
4x40kg
2x7x30kg
6x30kg
last reps of the sets were very iffy…chin almost not over the bar.
dips
3x6x40kg
bicep curls
2x7x15kg
assisted one hand hold (other hand pressing against the side)
20 sec / 15 sec /10 sec
ill break it down to 10 sec next time i do it.
side to side lunges
3x20x10kg
1 Like
7/10/21
back extensions
3x15x10kg
straight leg raise
3x10x3.75kg
my abs hurt lol. it was so tight i couldnt sleep
neutral grip pullups 31 reps 640kg tonnage
8x25kg
8x20kg
2x7x20kg
wah so tired.
dips
3x10x25kg
1 Like
9/10/21
neutral grip pullups 3 reps 135kg tonnage
3x45kg
one arm row
5x10x30kg
dips
4x7x30kg
1 Like
11/10/21
neutral grip pullups 33 reps 425kg tonnage
9x25kg
wide neutral grip pullups
8x5kg
2x8x10kg
dips
4x7x25kg
lazy to bring the other weights down to make it 30kg lol
1 Like
13/10/21
neutral grip pullups 25 reps 625kg tonnage
5x25kg
pull ups
2x5x25kg
chin ups
2x5x25kg
dips
4x7x30kg
weighted lunges
2x20 steps x 20kg
20 steps x 30kg
wrist curls
3x20x3 bands
wrist flexion
3x20x3 bands
finger curls
2x40x7 bands
light workout today.
will restart with light/heavy/light on sat!
1 Like
16/10/21
neutral grip pullups 35 reps 625kg tonnage
10x25kg
pull up
10x20kg (had to reset twice due to grip)
chin up
10x20kg
dips
2x7x30kg
2x8x30kg
1 Like
18/10/21 LHL
neutral grip pullups 5 reps 200kg tonnage
5x40kg
one armed row
3x15x30kg
1 Like