Unleashing The Beast Within

Friday, May 18

SkiErg + Rower + AirBike

600+600+1200 m

Mobility
12'

Wall Sit
60" x3
Ring Rows
x20 x3
TKE
x12 x3
DB Curl & Press
10/15/17.5 x8+8
Jump Rope
60" x3
Kettlebell Swings
20/24/28 x15

Drop Jumps (50 to 50 cm)
x10 x3

Muscle-Ups
x2 x6

Power Cleans
80/90/100 x3

Alternating Incline DB Press
27.5 x10+10
32.5 x8+8 x2
Face Pulls
x15 x3

Squat
100/110/120 x6

Jefferson Curls
40/50/60/70 x6
Ring Dips
x8/8/8/12
Pull-Ups
x8/8/8/12

DB Flies
10/15/15 x20
T's
7.5 x20 x3
Sit-Ups
x12 x3
GHD Sit-Ups
x15 x3


I caught a cold towards the end of last week. Still don't feel 100% well. I've lost a bit of weight. Today left knee hurt again.
 
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Monday, May 21

Mobility

14'

Overhead Press
40 x8 x2
50 x8 x2
60 x5 x2
Barefoot Squat
40 x10 x2
50 x10 x2
60 x10 x2
Ring Chin-Ups
x8 x6
Roll-Outs
x10 x3
x6 x3 (standing partials)

Seated Rounded-Back Good Mornings
20/30/40/40/40 x8
Front Lever Tucks
15" x5
Wrist Rolls
10kg x1+1 x3

Straight-Leg Sit-Ups
x6 x4
Push-Ups
x20 x4
CoC Squeezes
#1.5 x5+5 x3
#2 x2+2 x2
#1.5 x8
BB Curls
40 x10 x3

Single-Leg SLDL
40/60/70 x6+6


Home workout, because I'm still not feeling well enough to go to the gym.

Grip strength on the left hand is lagging behind the right one by a good deal. I don't think that used to be the case. I guess the left wrist injury has taken its toll on grip strength.


Bodyweight this morning = 88.7 kg.
 
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Wednesday, May 23

Overhead Press
(power-cleaned)
40 x8 x2
50 x6 x2
60 x4 x2
70 x2 x2
Wall Sit
60" x4
Pull-Aparts
x15 x4

Barefoot Squat (power-cleaned)
20/40/60/80/90/100 x10
Pull-Ups
x10 x6

Ring Dips
x8 x6
Jefferson Curls
20/40/50/60/70 x6

Front Lever Tucks
18" x4
BB Curls
40 x10 x3

Fitball Crunches
x20 x3
CoC Squeezes
#1.5 x10+5 x3
Fitball Leg Curls
x20 x3


Another home workout.
 
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Friday, May 25

Stationary Bike

3'
Agility Ladder + Run
x8
Mobility
15'

Sprints
10m x8

Wall Sits
60" x3
Alternating Incline DB Press
12.5/20/25 x15+15
TRX Row
x20 x3

Pogo Jumps
x15 x3

Single-Leg Bounds
x6+6 x2

Bench Press (feet on bench)
90 x6 x3
Chin-Ups
x8 x6

Squats (3-position 3" isometrics)
120 x3 x3
Face Pulls
x12 x5

Single-Leg RDL
20/40/60/70 x6+6
Cross-Over Flies
x15 x3

Seated Rounded-Back Good Mornings
20/30/40/50 x8
TRX T & Y
x10+10 x3

Sit-Ups
x10 x3
Hollow Rocks
x15 x3
DB Curls
15 x15+15 x3
 
Saturday, May 26

Mobility

12'

Power Snatches
60 x3 x3

Power Cleans
100 x2 x3

Rower
5 mins / ~100 kcal

Muscle-Ups
x2 x3

Hang Muscle Snatches
20 x8 x4
 
Monday, May 28

SkiErg + Rower + AirBike + AirRunner

600+600+900+600
Mobility
14'

Wall Sit
60" x3
TRX Rows
x15 x3
TKE
x10 x3
Med-Ball Windmills
9 x8 x3
DB Curl & Press
10/15/20 x8+8
Kettlebell Swings
16/20/24 x12

Pogo Jumps
x15 x4
Muscle-Ups
x2/2/2/3

Hang Power Cleans
90 x3 x5

Bench Press (3-position iso x3")
77.5 x3 x6

Split Squats (3-position iso x3")
60 x3+3 x4
Face Pulls
x15 x3

Jefferson Curls
20/40/60 x6
70/80/90 x3
Ring Dips
x8 x6
Chin-Ups
x10 x6

Incline DB Flies (3-position iso x3")
10/12.5/12.5 x8
T's
6 x20 x3
Hanging Leg Raises
x10 x3
GHD Sit-Ups
x10 x3


Definitely not feeling 100% in terms of strength or explosion. Right shoulder is pretty achy, but that's something I've kind of gotten used to.

Giving these 3-position isometrics a try. I don't know what results they will have, but they are pretty fucking hard.
 
Wednesday, May 30

Mobility

12'

Wall Sit
60" x3
DB Curl & Press
10/15/20 x8+8
Pogo Jumps (no arms)
x20 x3
Single-Leg Balance
20" x3

Sprints
10m x8

Single-Leg Bounds
x6+6 x3
TRX Rows
x20 x3

Trap-Bar Jumps (bottom-position pause)
25x6
45x6 x3

Alternating Incline DB Press (bottom-position pause)
17.5/20/22.5 x15+15
Pull-Aparts (internal rotation)
x15 x3

Squat (bottom-position pause)
100/120/130/140 x4
Pull-Ups
x8 x6

Single-Leg RDL
20/40/60/70 x6+6
DB Bench Press (bottom-position pause)
20/30 x10
37.5 x9 x2
 
Friday, June 1

Mobility

14'

TKE
x10 x3
Alternating Incline DB Press (bottom-position pause)
15/22.5/27.5/27.5 x12+12
TRX Row
x20 x3

Hang Power Cleans (mid-thigh pause)
100 x3 x3
90 x6

Bench Press (3-position pause x3")
80 x3 x5
Chin-Ups
x8 x8

RFE Split Squat (bottom-position pause)
20/35/35/35's x6+6
Face Pulls
x15 x4

Seated Rounded-Back Good Mornings
20/40/50/50 x8
Incline DB Flies (bottom-position pause)
12.5/17.5/17.5 x20

TRX T & Y
x10+10 x3
Sit-Ups
x10 x3
Hollow Rocks
x10 x3
 
Thursday, June 7

Mobility
14'

DB Curl & Press
10/16/20 x8+8
Split Squat (2-position iso x3")
20/40/60 x3+3

Hang Power Cleans
80x5
90/100/100 x3
90 x5 x2

DB Bench Press (bottom-position pause x1")
30 x15 x3
Pull-Ups
x8/8/8/12

Squat (bottom-position pause x2")
100/120/140/140/140 x4
Alternating Incline DB Press (bottom-position pause x1")
25 x10+10 x3

Seated Rounded-Back Good Mornings
40 x8 x3
Seated Cable Rows
60 x12 x3

Cable Flies
x15 x3
TRX T & Y
x10+10 x3

Hanging Leg Raises
x8 x3
DB Curls
20 x12 x3

Roll-Outs
x30


Started working with the greek U20 national basketball team. Free time for me to work-out will be limited for the next several weeks.
 
Sunday, June 10

Mobility

12'

Wall Sit
60" x3
Alternating Incline DB Press
14/18/20 x15+15
TRX Row
x15 x3

Overhead Press
20/40/50/50 x6
Trap-Bar Jumps (bottom-position pause 2")
37 x6 x4

Squats (last-rep pause 3")
100 x6
120 x5
140 x4
150x3
160 x2
Pull-Aparts (ext. rotation)
SMB x12 x4

Bench Press (2-position pause 3")
60/70/80/80/80 x3
Neutral-Grip Pull-Ups
x8/8/8/8/8/12

Cross-Over Flies
x12 x3
Single-Leg RDL
20/40/60 x6+6

W's
8's x15 x3
Lateral DB Raises
8's x15 x3
Strict Sit-Ups
x10 x3
Hollow Rocks
x10 x3
 
Wednesday, June 13

Mobility

10'

Wall Sit
60"
20/30" single-leg
Alternating Curl & Press
15/17.5/20 x8+8
TKE
x10+10 x3

Squat (slow eccentric & pause)
120 x6 x3

Bench Press
80/90 x5
100 x4 x2
90 x8
Chin-Ups
x8 x5

Jefferson Curls
20/30/40/50 x6
60/70/80/90 x3
Incline DB Flies
10/15/17.5 x20
T's
7.5 x20 x3
 
Saturday, June 16

Alternating Incline DB Press
(1" pause)
10 x20+20
15 x15+15
20 x12+12
25 x10+10
TRX Rows
x20/15/12/10

RFE Split Squat (2-position pause x3")
0/10/17.5/22.5's x5+5
Lateral DB Raises (1" pause)
10 x12 x3

DB Bench Press (3" eccentric - 3" pause)
20/25/30/30 x6
Chin-Ups
x8/8/8/8/15

Seated Rounded-Back Good Mornings
20/40/45/50 x6
Pull-Aparts (internal rotation)
MB x20 x3

Strict Sit-Ups
x8 x3
DB Curls
20 x10+10 x2
Roll-Outs
x20 x2
 
Tuesday, June 19

Incline DB Press
(1" bottom pause)
10 x20+20
20 x15+15
25 x12+12
30 x10+10
TRX Row
x20/15/12

Pull-Ups
x12 x4
Squat (last rep paused)
90/120/140/150 x6

Jefferson Curl
20/40/60 x6
Bench Press (3-position pause x3")
40/60/60 x5
 
Thursday, August 30

Mobility
TKE's & Miniband Sidewalks
Kettlebell Swings - 15/20 x15
Medball Windmills - 5/8 x8
DB Curl & Press - 15's x10 x2
TRX Rows - x20 x2
Split Squats - 20 x6 x2
Pull-Ups - x8 x2
Ring Dips - x10 x2
Paused Squats - 50/70 x8
Calf Raises - BWx20 / single-leg x12
Muscle-Ups - x2 x4
Hang Power Cleans - 60/70 x6
Bench Press - 70 x10 x2
Chin-Ups - x8 x2
Reverse Lunges - 20/40 x6
RDLs - 40/60 x10
Lateral DB Raises - 5 x15
Jefferson Curls - 40/50 x6
DB Curls - 15's x15 x2
Leg Work on the Heavy Bag - x20 kicks per leg x4
Incline DB Flies - 12.5's x20 x2
Prone-Grip Pull-Aparts - MB x20 x2
Snatch-Grip Press - 30 x8 x2
Face Pulls - MB x15 x2
Alternating Incline DB Press - 20/25's x10
RFE Split Squat - 20 x8
BB Curls - 20/30 x15
Seated Rounded-Back Good Mornings - 20/40 x8
Tucked Front Lever Holds - x3
Front Squat - 30/35 x6
Paused Jump Half Squat - 40 x5 x2
Handstand - x3 attempts


First day in the gym after a month of camping vacations. I'm planning to take it very easy, especially on the lower body, for several weeks.

Scale yesterday morning showed 85.1 kg, which is the lightest I've been in years (probably since 2010).
 
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Saturday, September 1

Warm-up Run
900m

Sprinting Drills
20m x12

Sprints
25m x4
40m x4
100m x4

...a few hours later:

Push-Ups
x20 x3
Ring Chin-Ups
x10 x3

Ring Dips
x10 x3
Close-Grip Pull-Ups
x10 x3

Diamond Push-Ups
x16 x3
Chin-Ups
x12 x3

Wide-Grip Push-Ups
x16 x3
Wide-Grip Pull-Ups
x10 x3


Ridiculously tired after the sprints. I need to start sprinting more.
 
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Those spots you were diving in looked gorgeous. Good to see you're still training, brother
 
Monday, September 3

Warm-Up

stretching / mobilisation / TKEs / miniband sidesteps

TRX Rows
x20 x2
Medball Windmills
5/8 x8
Kettlebell Swings
16/24 x15
Iso Split Squats (2 pauses x5")
20/30 x3+3

Hang Power Cleans
60/70/70 x6
Pull-Ups
x6 x2
Dips
x6 x2

Muscle-Ups
x1+F/2/1+F/2

DB Curl & Press
15/17.5 x10+10
Pogo Jumps
x15 x2

Bench Press
40/60/80 x10
Chin-Ups
x10 x3

Heavy Bag
~2 mins x5 rounds

Squat
40/60/80 x10
Ring Dips
x10 x2
Wide-Grip Pull-Ups
x8 x2

Cross-Over Flies
x15 x2
Prone-Grip Pull-Aparts
x20 x2

Jefferson Curls
40/60/70 x6
DB Curls
15/17.5 x15+15
Lateral DB Raises
7.5's x20 x2

Snatch-Grip Press
20/30 x10
Roll-Outs
x20 x2


Super low on energy today. Could barely get a muscle-up.
 
Those spots you were diving in looked gorgeous. Good to see you're still training, brother
That was an island in northern Greece, with a high mountain in the middle, and tons of canyons and waterfalls. Spent an entire month camping there. It's been almost a week since I've come back to Athens and the transition from that to the city has been pretty depressing.
 
Wednesday, September 6

Warm-Up

stretching / mobilisation / TKEs / miniband sidesteps

Split-Squat Medball Windmills
5/8 x6+6
TRX Rows
x20 x2
Dips
x6 x2
Pogo Jumps
x20 x2

Iso RFE Split Squat (2 x5" pause)
20 x3+3 x2
Pull-Ups
x8 x2
Iso Push-Ups (2 x5" pause)
x5 x2

Muscle-Ups

x2 x4
Medball Slams
6 x6 x3

Hang Power Cleans
40/60/70/70 x5
Seated Box Jumps (45 to 60 cm)
x5 x4

Heavy-Bag Work
1:40 x5

Bench Press
60/80/80 x10
Chin-Ups
x10 x3

Squats
60/80/90 x8
Ring Dips
x10 x3

Alternating Incline Press
15/25/25 x10+10
Wide Pull-Ups
x8 x3
Glute-Ham Raises
x6 x3

Handstand Attempts
x3

TRX T & Y
x8+8 x2
Incline DB Flies
12.5's x20 x2

Lateral DB Raises
10's x15 x2
GHD Sit-Ups
x10 x2
Snatch-Grip Press
20/30 x10
DB Curls
17.5/20's x12


Really enjoying the the heavy-bag work.
 
Friday, September 7

Warm-Up

mobility / activation / etc

Front/Side-Lunge Medball Windmills
5/8 x8
TRX Rows
x20 x2
Pogo Jumps
x20 x2
Kettlebell Swings
16/20 x16
Single-Leg Calf Raises
x16+16 x2

Iso Split Squats (2 x5" iso holds)
20/40 x3+3
Pull-Ups
x8 x2
Dips
x8 x2

Muscle-Ups
x2/2/2/3
Seated Box Jumps
x6 x3

Heavy Bag
1:40 x5

Iso Bench Press (2 x3" iso holds)
40/60/70/80 x4
Chin-Ups
x10 x4

Paused Squats (3" pause)
40/60/80 x6
Ring Dips
x10/8/10
Wide-Grip Pull-Ups
x8 x3

Lunges
20/40/40 x5+5
Alternating DB Curl & Press
17.5 x10+10 x2

Cross-Over Flies
x20 x2
Supine-Grip Pull-Aparts
SMB x20 x2

Supraspinatus Lateral Raises
theraband x20 x2
BB Curls
20/30 x20
Strict Sit-Ups
x10 x2

Paused Incline BB Press
40/60/60 x8
Seated Rounded-Back Good Mornings
20/30/40/40 x8
W's
5's x20 x2


Right obliques were very tight / somewhat painful during bag work.
 
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