Training diary

[Ody94]

3/1/22 Τρίτη
Lower B Κύκλος 7
Nordics iso
13up+7+4*bw
Bg split squat, quad emphasis
14up+5+5up*20
Moving pelvis plank
11up+5+3up*20
Glute bridge elevated heels
9up+5*bw+10
Standing calves raises
2*failure*Bw set 1 + bw+20kg second
Neck 1 set of extension+ 1 of flexion

[Ody94]

4/1/22
Upper C Cycle 7
Chinups
8(-1)+3(-1)+3(-1)+4partials*5kg
Pushups, parallettes
9up+5+*25
Very high incline pushups
10up*5
Cg incline pushups
10*5kg
drag curl
9*12,5
Full rom lat raises
7+5*
Forearm oh curl+Forearm supinated curl

5/1
Lower C Cycle 7
Zercher rdl
6+3*102.5
Zercher squat
5, 3*102,5
Οι ραχιαίοι ήταν δύσκολα
Seated calves raises
10+7+*5kg
Glute uni bridge, leg up
12up+7*Bw
Sit-ups
7+4+3*32

6/1/23
Upper 4 Κύκλος 7
Underhand grip bb row
8+6+4*75
Bb curl
12up+6up*32,5
Band pull aparts, higher angle
2 minisets sets* failure
Typewriter pushups
6ιδια+4ιδια+3up*bw
Hspu negatives on parallettes
9 miniset reps, ct to 6 ->mechanical dropset high incline pushups on parallettes 12*bw same
Band lateral raises
1* failure
Reverse grip pushdowns
2*fail
Forearms
1*fail*supinated+pronated grip

7/1/23
Lower 4 Cycle 7
Step ups
12, 8*bw+5, 8*bw
Assisted Nordics
12up+4+3*bw
Hlr
8+7
Single leg calves raises
14up, 8*bw

[Ody94]

8/1
Push A Cycle 1
Ring dips
6 ίδια, 5up, 4up+1*15
5*10
Very high incline pushups
6*10
Plate front raises
12up,9,8*10
Oh tri extension
5,4+1*12.5 ίδια
Lateral raises
6*12,5 , 2*6*10

Pull A Cycle 1
Ring inverted row
18 ίδια, 12up, 9+5+4*bw
Ring chinups chest to bar
9, 6*bw
Rear delt flies
12,8,8*13.75
Hammer cross body curls
14,10*13,75
Concentration curls
6*13,75,10*10
Forearm curls

[Ody94]

10/1/23
Legs 1 Cycle 1
Rdl 1st from the floor
11up, 7, 6*125
Assisted Nordics
9
Step ups
13up, 9up, 8, 6+4 *5 up
Ab wheel
5, 3*15
6, 4*bw
Standing calves raises
14+10+7+6*35

[Ody94]

11/1/23
Push B Cycle 1
Pushups, parallettes
10up, 6up, 5*25
Very high incline pushups
11+6*5
Elevated pike pushups w parallettes
6, 5, 4 *bw
Cg pushups
12, 8 ,7 *5kg
Upright row
12, 10, 8*32

Pull B Cycle 1
12/1/23
Upper C Cycle 67
Chinups
9, 7, 5+3*5kg
Db row
13*35
Band pull apart
5 minisets to failure
Shrugs
14+7+4*35
drag curl
10up+5+3*12.5
Hammer curl
12*12.5
Full rom lat raises
4+3+2+*10
Forearm oh curl+Forearm supinated curl

[Ody94]

14/1
Lower Β Cycle 1
Zercher rdl
7up, 5up, 3*102.5
5, 4 *90
Zercher squat
6up, 4up*102.5
4*90
Seated calves raises
8+6+5+4*10
Sit-ups
7+5+4+3*32
Glute uni bridge, leg up
12up+9+7*Bw

Upper 1 Cycle 8
Incline pushups (parallettes)
9, 7*20
High incline pushups
4*20
Mg oh grip ring pull up, pause at the bottom
7, 6*bw
Cg pushup, incline
10*bw
Band pull apart
3 minisets
Db curl unilateral
7+4*15
Lat raises unilateral
5*15
Supinated forearm curl
11*15
Palm down forearm curl
6*5

17/1 Legs 1 Cycle 8
Bg sq quad emphasis
12+6*27.25
Bg sq glute emphasis
8+4*27.25
Glute bridge unilateral
6+4,7.5
Ab wheel
4*15, *5
Unilateral calves raises
10,8*5kg

18/1
Upper 2 cycle 8
Hspu parallettes
1,1*bw για πρώτη φορά
Pushup parallettes
8, 5*26.25
Cg pushups
12*7,25kg
Inverted row
10,6*7.25kg
Rear delt flies
15*13.75
Concentration curls
6*13.75
Lat raises
4*13.75
Supinated wrist curl
11*13.75
Underhand wrist curl
5*10
+Boxing session

18/1
Bag kick session
Leg curl seated
11, 7, 5 *43
One leg leg press
4*40, 3+8 dropset two legged*30
Seated calves raises
6*65, 6*55
Hypers
5, 5*20
Toes to bar strict
5,5

20/1
Boxing session
Immediately
Ring dips
5(stability failed 6th, had it), 6 up για 2ο σετ*15 dumbell, ίσως λόγω αλτήρα να την έχασα
Chinups
4*15, 7*7.5
High Incline db press
16*20
Cable lateral raises
9*5 each
Facing away Cable curls (meh)
4*15
Cable tricep pushdowns v grip
7*25
Wide, high chest supported row
12*65

23/1/23
Legs 3 cycle 8
Rdl 1st from the floor
11 up, 7up*127.5
Step ups
11, 8 *7.5
Standing calves raises
8, 6*37.5
Ab wheel
6th( η 6η είχε κακή φόρμα για αυτό στο επόμενο έριξα κιλά)*15
6*5
Leg up unilateral glute bridge
7+5*10

25/1
Upper 4 cycle 8
Db row
11, 7 *37.5
Db shrug
7*37.5
incline pushups
9 καλύτερη φόρμα με παύση κάτω, ίδιες επαναλήψεις, 7 ίδια*20
High incline pushups
5 up*20
Db concentration curl
7*12.5
Oh Tri extension
5*12.5
Upright row
*32
Band pull apart
1 set to failure
Supinated forearm curl
13*12.5
Pronated forearm curl
3*10

25/1/23
Legs 4 cycle 8
Bg sq quad emphasis
13, 7*30kg
Bg sq glute emphasis
8up+5up*30kg
Glute bridge unilateral
7,4*10
Sutups
9, *32
Unilateral calves raises
10,8*5kg

[Ody94]

26/1
Upper 1 Cycle 9
Incline pushups (parallettes)
7, 5*21.25
High incline pushups
5*21.25 up
Cg pushup, incline
10*1.25 up
Mg oh grip ring pull up, pause at the bottom
9, 7*bw
Band pull apart
2 minisets
Db curl unilateral
8 up*15
Lat raises unilateral
6up*15
Supinated forearm curl
12 up*15
Palm down forearm curl
4*10

28/1
Lower A Cycle 9
Zercher rdl
8up, 5*102.5
Zercher squat
6, 5 up*102.5
Seated calves raises
9up+7up*10
Moving plank
7, 4 *10
Glute uni bridge leg up
12up+9+7*Bw

29/1
Upper 2 cycle 9
Hspu parallettes
3*1
Pushup parallettes
8up, 5up*27.5
Cg pushups
12 up*7.5
Inverted row
11up, 7up*7.25
Rear delt flies
13*15
Hammer curls cross body unilateral
7*15
Supinated wrist curl
11*15
Lat raises full rom
6 up(*10
Underhand wrist curl
4*10

30/1/23
Lower 4 Cycle 7
Step ups
13up, 9 up*7.5
Assisted Nordics
12, 7 *bw
Single leg calves raises
10 up, 8 up*7.5
Μετά τη δουλειά
Roman chair leg raises
8+7

31/1
Ring dips w pause at bottom
6, 5*15
Chinups
4*15 ιδια, 7+2*7.5 ίδια
Band pull apart
6+4+3
Pike pushups
5, 4
Concentration curl
14*10
Oh tri ext
12*10
Lateral raises head support
15*10