Mighty's road to Almightiness!

5th july workout:
deadlifts: 5x70kg, 5x90kg, 5x100, 5x100, 5x70
back extension: 10x5kg, 10x5, 8x5
pull ups: 3, 3, 3, 3
negative pull up: 5, 5, 5
horizontal row: 10, 8
 
6th july push workout
dips: 10 sets of 5 reps
push ups: 6 sets of 8 reps
incline push ups: 6, 12, 12, 10, 9, 8
 
back workout 16 july
pull ups: 5, 5, 4, 4, 3
negative pull ups: 8, 8, 7, 3
one arm row: 15x8kg, 15x8kg, 15xkg

did one arm rows because I have nowhere to do bodyweight rows
 
last couple workouts:
dips: 10x5
push ups: 4x8

other workout:
pull ups: 6, 5, 5, 3
squats: 4x50
 
20 today celebrated with a good workout
pull ups: 5,5,5,3
negative pull ups: 6,6,6,6,3
one arm rows: 12x8kg, 10x8, 10x8 (2nd and 3rd sets with slowe negatives)
forearm curls palms up: 20x8kg - 4 sets
palms down: 12x8, 20x8, 20x8, 12x8
gripper: 15, 12,12
squats: 50, 50, 50
 
31st july did some sport specific cardio
heavy bag work: 5x3 minute rounds
medicine ball slams: 2x30 seconds
teeping the heavy bag: 2x1 minute
knees: 3x30 seconds

today jogging: 20 minutes
 
3rd august push workout
decline push ups: 5, 5, 5, 5, 6, 6, 6, 6, 6
push ups: 5, 7, 7, 8, 8, 8, 7,
close grip push ups: 10, 10, 10
 
Saturday's ab workout
leg lift: 10, 9, 5
knee tucks: 10, 9, 6 (superset)

plank: 30s, 30s, 30s
side plank: 30s, 30s, 30s

followed by 20 minutes of jogging

today
pull ups: 5, 5, 5, 3
negative pull ups: 6, 7, 5, 5
one arm rows: 8x8kg, 10x8kg, 10x8kg, 10x8kg
dumbbell hold (thick grip): 30s, 30s, 1 minute, 50s, 40s
forearm curls palm down: 20x8kg, 15x8kg, 12x8kg, 12x8kg
forearm curls palm up: 20x8kg, 20x8kg, 15x8kg, 15x8kg,
grippers: 20, 20, 10 (gripper upside down), 12, 8
squats: 50, 50, 50, 50
 
tuesday, 8th august
decline push ups: 10, 10, 10, 10, 10,
push ups: 10, 10, 10, 10, 10,
incline close grip push ups: 10, 10, 10, 10
 
abs post karate training

leg lift: 10, 10, 10, 10
knee tucks: 10, 10, 10, 10,
 
14th august

pull ups: 5, 5, 5, 4, 4, 4
negative pull ups: 7, 8, 7, 5,
one arm rows: 9x8kg, 10x8kg, 10x8kg, 10x8kg,
thick grip dumbbell hold: 30s, 30s, 40s, 40s, 50s,
dumbbell curl palm down: 11x8kg, 14x8kg, 12x8kg, 14x8kg
dumbbell curl palm up: 20x8kg, 20x8kg, 15x8kg, 15x8kg,
grippers: 20, 10, 8, 12, 15,
squats: 50, 50, 50, 50
 
tuesday 15 august
decline push ups: 5x10
push ups: 5x10
incline push ups: 5x10

thursday 17th august
heavy bag rounds: 5x3 minutes - 1:20 pause
medicine ball slams: 2x1 min, 3x30s - 30s pause
knees on heavy bag: 3x1 min, 1 min pause

straight leg lift: 3x10
knee tucks: 3x10
plank: 3x30s
side plank: 3x30s each side
 
cardio - 17th august
heavy bag rounds: 5x3 minutes, 1:20 pause
medicine ball slam: 2x1 min and 3x30 seconds
medicine ball wall slam: 3x30s
knees: 3x1 min

abs:
straight leg lift: 3x10
knee tucks: 3x10
plank: 3x30 sec
side plank: 3x30 sec

back - 21st august
pull ups: 5, 5, 5, 4

push workout - 22nd august
decline push ups: 5x10
regular push ups: 5x10
incline push ups: 5x10
 
post karate abs:
straight leg lift: 10, 10, 10,
knee tucks: 10, 10, 14
plank: 3x30s
side plank: 3x30s
 
last 2 workouts from holiday:
back + cardio
pull ups: 5 5 5 5 4
chin ups: 2 2 2
negative pull ups: 5 5 5 5
horizontal bar row: 10 5 8 7
burpees: 4x30 s
running in place: 3x1 min

push workout
dips: 10 8 7 6 8 7 6
push ups: 10 10 10 7
incline push ups: 10 10 10 10
 
updates

7th nov
squats: 5x50kg, 5x50kg
box squats: 5x50, 5x70, 5x70
pull ups: 5, 5, 5, 4, 3, 2, 1
dips: 9, 9, 6, 6, 5
lunges, 15, 10, 10
pike push up: 10, 10, 6, 6

14th nov
squats: 5x70, 5x70, 5x70, 5x70, 5x70
pull ups: 5, 5, 5, 4, 3, 2, 1
dips: 9, 7, 5, 5
lunges: 10, 10, 10

5th december
squats: 5x50kg, 5x70, 5x70, 5x70, 5x50
pull ups: 5, 5, 4, 3, 3, 3
dips: 8, 8, 8, 5, 4
lunges: 10, 10
pike push ups: 10, 10, 10

9th dec
deadlifts: 5x50kg, 5x50, 5x70, 5x70, 5x70
back extension: 10, 10, 10, 10
push ups: 7 sets of 10
squats: 5 sets of 20
trx rows: 12, 10, 10, 6

12th dec
hanging leg raies: 10, 10, 10, 10
knee tucks: 15, 15, 15, 15
plank: 3x30 seconds
side plank: 3x30 seconds

13th dec
squats: 5x50, 5x60, 5x70, 5x70, 5x70
pull ups: 5, 5, 5, 4, 3, 3
dips: 9, 9, 8, 6, 5
lunges: 10, 10, 10
pike push ups: 10, 10

I also had swimming classes every Thursday.
 
16th dec (body weight exercises done with tempo method)
deadlifts: 5x70kg, 5x70, 5x70, 5x70, 5x70
back extension: 8, 8, 8, 8
push ups: 10, 6, 5, 4
squats: 10, 20, 20, 20, 20
TRX rows: 9, 8, 8, 6

19th
hanging leg raises: 10 10 10 10
knee tucks: 15 15 15 15
plank: 4x30 seconds
side plank: 4x 30 seconds

20th dec
squats: 5x50, 5x70, 5x70, 5x70, 5x70
pull ups: 7.5, 5, 3, 3, 3, 3
dips: 9, 9, 8, 6, 6
side lunges: 12, 12, 12
pike push ups: 15, 10, 10
 
10.01.2018
squats: 5x50, 5x70, 5x90, 5x70, 5x70kg
pull ups: 5, 5, 3, 3
dips: 6, 6, 6, 6

12.01.2018
stair climbing: 35 floors

13.01.2018
deadlifts: 5x70, 5x100, 5x100, 5x90, 5x90kg
back extension: 8, 8, 8, 8 (tempo method)
push ups: 15, 15, 10, 10, 10, 8
TRX rows: 9, 9, 8, 8
 
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