Today:
25min jogging
afterwards
Shoulder work, L-sit work and bicpes curls:)
35min jogging
and ab training
tomorrow school sport and upper body workout…looking forward to it:)
Upperbody:
Pullups:Cluster:30reps->light session
Handstand work:6negativ reps very slowly->light after some static holds 2*30seconds easy…
Dips:2*15-not heavy but not too light
Bent over row to chest wide grip to hit the rear delts:2022—30Kilo91012
slow light Shrugs:30Kilo1515
Serratus Crunch Barbell: 3*15-30Kilo
Curls:1*20-7Kilo each arm
Rotator cuff work
bye
Upperbody:
Pullups:111066
Dips15,55Kilo-light,6,256Kilo-easy,710Kilo light shoulder was ok. Damn that sucks my PR was about 25Kilo added 3times.
Handstand negatives:*8singles
Bentover Row Snatch grip-rear delts:30Kilo1212,40Kilo*8
Curls:30Kilo*6+2cheated
Shoulder work…done…
Damn I even get less motivated every day with running I don’t now why or do I:(
I hope to run tomorrow… will see
YESTERDAY:
Frontsquats:
Worksets:
50Kilo *10reps
52,5Kilo 8reps
55Kilo *8reps…these eight ones felt lighter than the ones with 52,5Kilo…crazy
55Kilo *11 to finish
Glute Ham Raise:
10121321PR:) my legs felt like jelly:p
TGU:12Kilo3 each Arm----22Kilo3singe reps each arm
I hope to run today…I am so lazy to run these days(that sucks:( ) I think it’s the weather…
ok the last days:
Pullups:light Cluster+5Kilo-30reps
Headstand pushups:15negatives single reps
Dips:ligt 2*15
Bentover row to chest to hit the rear delts:
30Kilo15
32,5Kilo12
35Kilo10
37,5Kilo8
Shrugs:light 30Kilo1820
Serratus Crunch:30Kilobarbell:161617
Concentration curl:12Kilo*12 each arm
Rotator cuff work
Yesterday:
Yeah running:
30minutes-10mins slow-10min:200m fast 200slow…-10min slow …done
was great 
bye
Yestarday:
slowly getting back to my old records after the soulder injury:)
Pullups( palms facing away from you):15 yeah new PR:) after that I did only light ones to not overstress the muscles and cns:35
Dips:+10Kilo1010—+15Kilo8—+10Kilo8
slowly getting back:)
Headstandpushups on pushup bar(better for wrists and more rom)*6singe negatives
Bent-over-row to hit the chest:30Kilo1515*15reps
Concentrationcurls:12Kilo*12 each arm
TGU(light):10Kilo33 each arm
Griptraining:5sets
Rotator cuff work…
I am thinking about to switch my trainingsystem to a whole body workout 3times a week but I am not sure so far…the only thing I really know is that I will improve my grip strength(I hope to get the Ivanko Gripper the next month) and I already have a gripper but he is way to light. I surfed in the internet the last few days and found many things and exercises for grip strength…it’s much fun…
I think this evening I will do squats,deads and some glute-ham-raises looking forward too it…and tomorrow I will run…My knees hurt a bit but it’s not to painful…will see.
Today:
Back Squat(Paused with the Backsquat to learn the proper posture and did instead of it Frontsquats)
light 50Kilo1010*10 was not so heavy because of the deadlift
Ok I thought I want to go heavy today:
worked up to 70Kilo3 I don’t have more weight because I work out at home:) I hope to get some more soon.
The 70Kilo3 was heavy but not maximum:) .
Instead of the conventional deadlift I do semi-sumo now and I am way stronger with the new stance now.
GHR:2*15
Gripwork:5Sets
My leg routine will look like this:
Session1:
Heavy Backsquat:4Sets
GluteHamRaise:4Sets
Hipflexor, Adductor work,total 4Sets oder 6…
(Griptraining: 5sets)
Session2:
Olympic Frontsquat:3-4Sets light to medially weight
Heavy Semi-Sumo-Deadlift:10-15singe reps
GHR:2 light sets
(Griptraining: 5Sets)
I will try this and see if it works for me…
what do you think about it(is anything important missing or whatever)?
Tried benching today:
To safe my shoulder I did:
decline bench press:work light light up to worksets(not really work set were not too heavy;) )
50Kilo10
50Kilo10
55Killo8
50Kilo10
TGU:12Kilo3-17Kilo121 each arm…
Bent over lateral rise:
4,5Kilo88*8
Rotator Cuff:3*12
done …running tomorrow…
Yesterday:
35min slow running later that day…squatting and deadlifting:)
Today:
Frontsquats:40Kilo20
50Kilo10
55Kilo*7->was not the maximun…but still heavy:)
light Semi-Sumo-Deadlifting…because of the “max” training on sunday…
50Kilo2222*2->speed reps and it was so easy…
Glute Ham Raises:1620-the next workouts I will slow down with the reps to avoid a stagnation
Tomorrow upperbody…
Today:
Pullups Cluster super set Dips Cluster
Pullups*5Kilo-Dips +7,5Kilo
both total:30reps
Dips was easy,Pullups too
HSPU(HeadstandPushup)on push up bars to get more rom and safe my wrists:35*3negatives=11negatives
Bent-over-row to chest, elbows out:35Kilo99910-lower back felt tired…
Shrugs light weight:35Kilobarbell1515
Rotator cuff work done…
tomorrow running
The last few days:
Friday: jogged 40minutes foot hurt afterwards hmmm hope it’s nothing special have the pains after runninng since 2 months will see:rolleyes:
then sunday:
Pullups:30totals reps
HSPU on pushup bars:15negatives
Dips:30total reps
and then some rows and don’t know what else:)
Yesterday: light Squats and Bicpes workout 4Sets- 2sest of curls-1set concentrations curls+rest-pause reps-1set Barbell Curls…
Today: I think I will do some benching…I will write it down later …
Plans: In the next few weeks I will start a plan to improve endurance and run the 10KMs in 47:30-45 min the whole thing will take about 3months then I will be an endurance freak:D
but I hope my feet don’t stop this plan…
Today:
Decline Benchpress:
40kilo20
50Kilo15
40Kilo*20
felt very good not too heavy,
directly ok!
Headstand maximal holds in the lowest positon:
*10sec
*10sec
*10sec
*10sec
*10sec
Turkish Get Up:
6total reps with:1*10Kilo,5totalreps with 17Kilo
Bent-over-lateral-rise:4*6…one armmed with 7Kilo
rotator cuff training:2sets à 12 reps
felt great with the bench…not only with the bench:)
Legs today:
Frontsquats:50Kilo12
55Kilo8
60Kilo*6 yeahhhh:) I think new PR
Semi-Sumo-Deadlift:Worksets:70Kilo33 damn need more weights I can feel there is much space left:)
light GluteHamRaises:4*5reps
done
Have some new trainingsystems:
1Session today:
Dips: Pitt-force style: took the wrong weight-was fu**ing horrible:mad: I will do it right the next time then I post some things about it.
Bent-over-row-shoulder wide grip:50Kilo55
Headstandpushups on bars:4negatives4negatives
Backsquats Olympic stance:50Kilo15
55Kilo10
60Kilo*10 hehe I think new PR
Barbell Curls: Pitt-Force Hardocore:30Kilo*10reps then 5singe reps right after each singe rep with 3-10sec pause
forearm work:5*10sec grip work
Was not the fulltrainingsplan today…
So I switched to Wholebodytraining, made 3 new sessions:
Today’s:
Pullups:15,8
Dips:P.I.T.T set:
Pitt: you do 15-20 single reps. but here is the turn:
20total reps in one “set”:
Between the first 10 reps: pause 1-3sec
Between reps 11-15: pause 3-5sec
last 5 reps (16-20): pause -5-10-15sec
this system is very good for musclebuilding but also for gaining strength.
today Dips pitt style: +15 Kilo*20pittreps
Backsquats:60Kilo55*5
Reverse grip barbell curls:30Kilo*15pittreps
shoulder work and rotator cuff.…
Today:
Snow,Rain,Ice but that’s nothing
7min warm up
10 short Hill sprints (don’t know the distance)
7min cool down
tomorrow another whole body session also with deadlifting…
HI,
Yesterday, no training, had to much muscle stiffness to train
Today:
yeah first time closegrip Benchpress normal(not decline or so)
did it light:
50Kilo77*7->great feeling almost no shoulder reaction, great pec and tricpes feeling
Bent-over-Row:55Kilo55
FULL HeadstandPushups on pushupbars(to get more rom)
YEAH the first time I was able to do them full rom positive+negative Phase:
4*1reps full ones
…the weird things is the wonderful pec feeling and contraction when you go down all the way and then the beginning of the positive phase-booom-such a great feeling in the pecs:) I am so fascinated right now about that:)
Bent-over one armmed lateral rise(to hit the rear delt)
7Kilo6688
3sets for rotator cuff …done…tomorrow running
Shit I got ill. Today no training.