3/9 kick
4/9
Nordics assisted
2x9,2x8 up
Pistols elevated
4x6x10 up
Reverse nordics
7 reps
Glute bridge single leg
9/9/7xbw
5/9
kick session
later
Ring Pullups
5/5/5/4χ10 same
superset
incline pushups (parallettes)
7/7X20 up
9/9x10 up
Pike pushups (parallettes)
5/5/5/5/6
medium grip oh pullups
6x5@8.5
Band pull aparts in external rotation
3 triple restpauses
lat raises full rom
4xrpx5kg, last 2 reps
Θέμα: Training diary
Εμφάνιση αποτελεσμάτων : 16 έως 30 από 98
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05-09-22 14:40 #16
- Εγγραφή
- 18-08-2022
- Μηνύματα
- 97
-
07-09-22 02:58 #17
- Εγγραφή
- 18-08-2022
- Μηνύματα
- 97
6/9
toes to bar
10/10/9/9
Standing calves raises
26/20/19 up
Concentration curls
3x10x10
Oh db tricep extention
4x9x10
neck
-
10-09-22 14:19 #18
- Εγγραφή
- 18-08-2022
- Μηνύματα
- 97
7/9 kick session
8/9
zercher rdl
8/7/7x90 up
zercher squat
5/5/6x90 up
bb row head supported
9/9/8/8x70 up
10x60
rear delt flies
5 sets to failure
9/9
Kick session
Cable v grip tricep extention
5 sets
Cable single bicep curl
5 sets
seated calves raises
5 sets to failure
Full rom situps
4 sets x20 kg
Russian twist
1 set x 20 kg
-
10-09-22 15:24 #19
- Εγγραφή
- 18-08-2022
- Μηνύματα
- 97
10/9
kick session
later
Assisted nordics
9/9/9/8
Pistols
3/3x20
6/6x10
revese nordics
8reps
unilateral glute bridge
9/9/7
neck
-
12-09-22 03:11 #20
- Εγγραφή
- 18-08-2022
- Μηνύματα
- 97
Ring Dips
7/7/7/6x10 volume pr
Pike pushups, elevated, parallettes
6/6/5/5/5
wg incline pushups (parallettes)
12 pr
full rom lat raises
4 sets to fail
-
12-09-22 20:02 #21
- Εγγραφή
- 18-08-2022
- Μηνύματα
- 97
12/9
zercher rdl
9/7/7x90 up, hard
zercher squat
7/5/5x90 up, hardish
Reverse nordics
9xbw
glute unilateral bridges
9/9/7 same, up the volume
-
13-09-22 18:28 #22
- Εγγραφή
- 18-08-2022
- Μηνύματα
- 97
13/9
Ring Pullups
5/5/5/5x10 up, hard
superset
incline pushups (parallettes)
9/7x20 up
11/10x10 up
7xbw overhand
Pike pushups (parallettes)
7/7/6/
6/6/5/5/5
Band pull aparts in external rotation
6 miniset restpause in internal rotation
6 " " " external "
lat raises full rom
4X12X5
-
14-09-22 19:02 #23
- Εγγραφή
- 18-08-2022
- Μηνύματα
- 97
14/9
Standing calves raises
22/22/22 volume pr
Concentration curls
11/11/10x10 up
Oh db tricep extention
10/10/10/9x10 up
-
16-09-22 01:14 #24
- Εγγραφή
- 18-08-2022
- Μηνύματα
- 97
15/9
Assisted nordics
4x9xbw volume pr
Pistols
4/3x20 up
6/7X10 up, hard
revese nordics
10xbw
unilateral glute bridge
10/9/9 up
-
16-09-22 16:35 #25
- Εγγραφή
- 18-08-2022
- Μηνύματα
- 97
16/9
Ring Dips
7/7/7/7x10 volume pr, hardish
Pike pushups, elevated, parallettes
7/7/6/6/5 volume pr, hard
wg incline pushups (parallettes)
10+3 partials, drop of performance, up the volume next time
full rom lat raises
6 miniset rest pausex5kg
-
17-09-22 16:13 #26
- Εγγραφή
- 18-08-2022
- Μηνύματα
- 97
17/9
Bb row, head supported
10/9/8/9x70 up
13x60 up
concentration curls
12/11/11x10 up
hammer db curls
17x10
rear delt flies
5 sets
standing unilateral calves raises
4x6
both legs
16xbw
wrist curls palms down and palms up
4 sets each x 5-10kgxfailure
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18-09-22 20:00 #27
- Εγγραφή
- 18-08-2022
- Μηνύματα
- 97
18/9
Oh lever tri ext, top of the ring at groin height
7/7/7/7/5xbw
Toes to bar
10/10/10/9 up
-
19-09-22 20:18 #28
- Εγγραφή
- 18-08-2022
- Μηνύματα
- 97
19/9 Monday
Zercher rdl
10@8.5/7@9/7@9.5x90 up, next time 95-100kg
Zercher squat
7/6/6x90 up
Reverse nordics
11xbw up
Unilateral glute bridge
10/10/9xbw up
-
20-09-22 19:37 #29
- Εγγραφή
- 18-08-2022
- Μηνύματα
- 97
20/9 Τρίτη στο διάλειμμα από σπαστό στη δουλειά
Ring Pullups
6/5/5/5 up, hard
superset
incline pushups (parallettes)
10/8/6x20 up
11x10
overhand pullups at bar
10xbw same old
Pike pushups (parallettes)
7/7/6/6/6 up
ss
Band pull aparts in external rotation
3x2 miniset restpause in internal rotation
3x2 " restpause in external rotation
lat raises full rom
13/12/12/12x5
-
22-09-22 23:32 #30
- Εγγραφή
- 18-08-2022
- Μηνύματα
- 97
21/9 Τετάρτη και 22/9 Πέμπτη kick sessions
Ίσως αργότερα κάνω κάτι ψιλό.