Sessions are structured according to my current goals, available time and equipment.
FR - Freeletics
Q&D - Quick & Dead
S&S - Simple & Sinister
EL - Eric Leija
RBS/RBR - Rest time between sets/rounds
(default 1:30)
BW - Bodyweight
WT - Weighted
KB - Kettlebell
ED - Each Direction
ES - Each Side
* - Killer
(C) - Customized
January
Thursday 28/01/2021
Back
Gym: 55min
Pallof Band Press 2x15 ES
Farmers Walk 2x20m ES | 28kg KB
2 Rounds Of:
Hanging Knee Raise x10
Elbow Plank 60sec
Bicycle Crunch x20
Superman 10x10sec Hold
Rear Lat Pull Down
5x10 | 50kg
Narrow Cable Row
4x12 | 29kg
Cable Face-Pulls
3x15 | 8.25kg
Tuesday 26/01/2021
Chest
Gym: 55min
Bench Press
5x10 | 55kg
Incline Bench Dumbbell Press
3x10 | 2x16kg
Peck Deck
3x12 | 30kg
Friday 22/01/2021
Back
Gym: 54min
Front Lat Pull Down
10x10 | 50kg
I had to terminate this session due to the spondylolisthesis problem for which I havent been fully aware until visiting a chiropractor later that day. I had been experiencing chronic radiating pain in my lower back the previous few weeks with sudden and very painful hamstring spasms occuring while in hipe hinge possition and on my heels.
Thursday 21/01/2021
Chest
Gym: 55min
Bench Press
6x10 | 55kg 4x10 | 50kg
Incline Bench Dumbbell Press
4x10 | 2x16kg
Peck Deck
4x12 | 25kg
Tuesday 19/01/2021
Legs
Gym:...
Barbell Back Squats
10x10 | 55kg
Lunges
3x20 | 32kg
Leg Extension
3x10 | 45kg
Tuesday 12/01/2021
Gara Push
SB Garage: 49min
RTO Pushups x60
Dips x50
Incline Dumbell Bench Press 2x17.5 x40
Overhead Dumbbell Push Press 2x12.5 x30
Monday 11/01/2021
Gara Legs
SB Garage: 39min
Squats 10x10 | 55kg
Lunges 3x20 | 35kg
Friday 08/01/2021
Gara Pull
SB Garage: 52min
BW Ring Pullups x50
BW Aussie Pullups 4x10
Deadlifts 4x12 | 55kg
3 Rounds
A1 T-Bar Row x20 | 42.5kg
A2 Band Face Pulls x15
Thursday 07/01/2021
Gara Push
SB Garage: 48min
Pushups x100
Dips x50
Dumbell Push press 2x15 4x8
Triceps Dips 3x15
Tuesday 05/01/2021
Gara Legs
SB Garage: 39min
Squats 10x10 | 50kg
Lunges 3x20 | 35kg
Sunday 03/01/2021
Gara Pull
SB Garage: 57min
BW Aussie Pullups 4x10
Wide-Grip Up-Right Row 4x10 | 30kg
Band Face Pulls 3x15
Reverse-Grip Bent Over Row 3x12 | 50kg