11/4/24
bw: 218-219lb
90+ min workout
Bench:
suicide grip
135-10 reps...paused each rep...
225-10 reps...paused
315-6+0 reps...TNG
345-3+0 reps...TNG
Sitting Incline (85 degree /highest setting) DB Presses:
75s-8+0 reps...
Pike Push Ups (narrow grip and feet on bench):
bw-15+0 reps...
--a bit of stretching...
---felt tired but decided to suck it up and do something
----
11/5/24
bw: 219lb
Wide Overhand Pull Ups:
bw-5+0 reps...dead hang to stomach
Tucked Legs L Sit Off Yoga Blocks:
bw-5 sec x3 sets
Tucked Leg Planche Off Yoga Blocks:
bw-1-2 sec x 3 sets
----------------------
11/6/24
bw: 219-220lb
Bodyweight Squats standing on yoga blocks:
bw-20 reps
Bodyweight Lunges w/ forward leg on yoga block:
bw-20+0 reps / leg
Upper 1/3-1/2 Close Grip Chin Ups(upper arms parallel to ground to chest to bar)
bw: 22+2 reps
One Legged Bodyweight Calf Raises:
bw-20 reps/leg
----------
11/9/24
Tuck L-Sit on handles:
bw- 5-10 sec x3 sets
--------------
11/12/24
bw: 220lb
Wide Grip Pull Ups:
bw-5 reps..
Squats against the wall on foam roller:
bw-20 reps
Pistols against the wall on foam roller:
bw-1 repx2 sets
Hanging Leg raises:
bw-20+0 reps
Tuck Planche on handles:
bw-1 sec x 3 sets
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11/13/24
bw:220lb
Shoulder Width Pull Ups:
bw-12+0 reps...on slanted Kensui handles...
11/14/24
bw:220lb
Close Grip Pull Ups on slanted Kensui handles:
bw-15+0 reps...dead hang to chest to bar/handles-----I seem to have way more strength with close grip than wide grip
Sohp:
135-10 reps
185-3+0 reps...
--tried wider grip....had no strength today
Sit Ups on Fitness Ball w/ Feet Pinned Under Knee Pads on Pull Down Station:
bw-20+0 reps x 2 sets
-Rotator Cuff Giant Set
--Some stretching
----Tried some band assisted tucked planche holds for a couple seconds
--------------
11/18/24
bw: 220lb
Close Grip Pull Ups on slanted Kensui handles:
bw-10 reps..had a couple more..start of shift
Giant set of several rotator cuff exercises to warm up my shoulders---
Bench press:
Two - 15lb kettlebells by handles: 10+0 reps....maybe had a couple more but these were very challenging...did it to warm up shoulders
135-10 reps...1-2 sec paused...suicide grip...explosive
225-10 reps...1-2 sec paused...suicide grip
315-7 reps...TNG...suicide grip...last rep was rough but locked it out...
225-19+0 reps...TNG...suicide grip
Close Grip Chin Ups on slanted Kensui handles:
bw-12+0 reps..very controlled...end of shift
----
11/19/24
Hanging Leg Raises:
bw(220)-20+0 reps
-----------
11/20/24
bw: 219lb
Push Ups with hands on yoga blocks and feet up against the wall:
bw-15+0 reps....pressure on arms and shoulders
Dips on Hanging Rings:
bw-3 reps...
Close Grip Pull Ups on slanted Kensui handles:
bw-10+0 reps.
--
11/21/24
bw: 219lb
Close Grip Pull Ups on slanted handles:
bw-6+0 reps to stomach - high pulls
-----
11/25/24
bw: 218-219lb
Close Grip Pull Ups on slanted handles:
bw-10 reps...maybe had another rep or two....dead hang to upper stomach
Floor L-sit on one yoga block under each hand:
bw-2-3 sec
bw-5-10 sec
bw-2-3 sec
----------------
11/26/24
bw: 220lb
Close Grip Pull Ups on slanted handles:
bw-10+0 reps
Tucked Plance with hands on yoga blocks(one under each hand):
bw-1-2 sec
bw-1-2 sec
bw-3 sec
bw-1-2 sec
-----------
11/27/24
bw: 220lb
Close Grip Chin Ups on slanted handles:
bw-13+0 reps
-------------------------
11/28/24
bw: 220lb
start of shift:
Close Grip Chin Ups:
bw-18+0 reps....hang to chest to bar....probably 2 rep PR at any weight I've been.....
end of shift:
Floor L-Sit (Legs straight out) with one yoga block under each hand:
bw-~ 10 sec x 3 sets
======================
12/1/24
bw: 217-218lb
L-sit with legs straight out w/ push up handles:
bw-10 sec
Modified Planche w/ knees tucked w/ push up handles:
bw-~5 sec
----by far the longest i was able to hold it...
For reference my handles are similar to these ones:
----------
12/2/24
bw: 217-218lb (on main scale and 215-216 on my second scale)
Close Grip Chin Ups on slanted Kensui handles:
bw-12+0 reps...explosive up (chest/upper abs to bar) and slow down
Modified Planche with knees tucked over elbows:
bw- ~3-5 sec
bw-~2-3 sec
bw-~1-2 secx3
-------------------
12/3/24
bw: 218lb
Bodyweight Squats:
bw-20 reps
Pistols assisted by smallest band:
5 reps/leg....right was easier and I could go a bit deeper
Very Wide Grip Pull Ups:
bw-8+0 reps...
Push Ups w/ feet against the wall(almost handstand):
bw-10+0 reps...
Modified Tucked Knee Planche on yoga blocks:
bw- 1-2 sec x 3 sets
Some shoulder rotator cuff exercises..
---
12/4/24
bw: 220lb
Hanging Leg Raises:
bw-25+0 raises...
---
12/5/24
bw: 220lb
Bench:
135-10 reps..suicide grip....TNG
225-10 reps..suicide grip....TNG
315-7+0 reps..suicide grip....
TNG...bounced a bit and barely got last rep...
Standing KB Press:
50s-10 reps...had a few more...rested KBs on the shoulders
Hoist Leg Press:
380-1 reps x 2 sets (unilaterally)...had maybe a couple more
Close Grip Neutral Pull Ups w/ purple band(minus 75lb?): I stood on it with both feet:
bw-15+0 reps....full ROM...done as fast as I could...
-------have not been taking creatine consistently...
-------------
12/8/24
bw: 219-220lb
Close Grip Chin Ups on Duonamic Eleviia handles:
bw-10+0 reps...
Pistols assisted by purple band (75lb?)
bw-10 reps/leg x 2 sets
Tucked Knee Planche on Push Up Handles:
bw-1-2 sec x 3-4 sets
----------------------
horizonal placement)
