Activities

Recent posts

  1. EZ-Bar Biceps & Forearms Workout

    1
    Standing EZ-Bar Curl
    1

    8 reps

    +28 kg

    2

    8 reps

    +28 kg

    3

    8 reps

    +28 kg

    4

    8 reps

    +28 kg

    2
    Standing EZ-Bar Reverse Curl
    1

    8 reps

    +23 kg

    2

    8 reps

    +18 kg

    3

    8 reps

    +18 kg

    4

    8 reps

    +18 kg

    3
    Circuit: 3 sets, rest 120 sec
    1

    Standing Close-Grip EZ-Bar Curl:

    12 reps

    +18 kg

    2

    Standing EZ-Bar Curl:

    12 reps

    +18 kg

    3

    Standing EZ-Bar Reverse Curl:

    12 reps

    +18 kg

    1

    Standing Close-Grip EZ-Bar Curl:

    12 reps

    +13 kg

    2

    Standing EZ-Bar Curl:

    12 reps

    +13 kg

    3

    Standing EZ-Bar Reverse Curl:

    12 reps

    +13 kg

    1

    Standing Close-Grip EZ-Bar Curl:

    12 reps

    +13 kg

    2

    Standing EZ-Bar Curl:

    12 reps

    +13 kg

    3

    Standing EZ-Bar Reverse Curl:

    12 reps

    +13 kg

    4
    Standing EZ-Bar Curl
    1

    50 reps

    +13 kg

    18:32 (+0200)
    Cavallino-Treporti, Italy
    24°C

  2. Breakfast and a long sunny walk

    Distance
    12.38 km
    Moving Time
    2h:32m:23s
    Avg. Speed
    4.88 km/h
    Elevation Gain
    30.1 m
    Avg Pace
    12m:18s/km
    Max Pace
    10m:45s/km
    Min Pace
    39m:28s/km
    Avg Speed
    4.88 km/h
    Max Speed
    5.58 km/h
    Min Speed
    1.52 km/h
    Moving Time
    2h:32m:23s
    Total Time
    2h:36m:20s
    Idle Time
    3m:57s
    Elevation Gain
    30.1 m
    Max Elevation
    5.5 m
    Min Elevation
    -3.2 m
    Avg Grade
    0 %
    Max Grade
    14.56 %
    Min Grade
    -10.07 %
    13:24 (+0200)
    Cavallino-Treporti, Italy
    19°C

  3. Front lever and dips training

    1
    Scapular Pull Up
    1

    15 reps

    2

    15 reps

    3

    15 reps

    4

    15 reps

    5

    15 reps

    2
    Half-Lay Front Lever
    1

    4 sec

    2

    4 sec

    3

    4 sec

    4

    4 sec

    5

    4 sec

    3
    Pike Front Lever Pull Up
    1

    8 reps

    2

    8 reps

    3

    8 reps

    4

    8 reps

    5

    8 reps

    4
    Parallel Bar Dip
    1

    10 reps

    2

    10 reps

    +10 kg

    3

    15 reps

    +10 kg

    4

    10 reps

    +10 kg

    5

    10 reps

    +10 kg

    6

    10 reps

    7

    10 reps

    8

    10 reps

    9

    10 reps

    10

    10 reps

    18:37 (+0200)
    Cavallino-Treporti, Italy
    20°C

  4. Pulls training

    1
    Scapular Pull Up
    1

    15 reps

    2

    15 reps

    3

    15 reps

    4

    15 reps

    5

    15 reps

    2
    Pull Up
    1

    10 reps

    2

    10 reps

    3

    10 reps

    4

    10 reps

    5

    10 reps

    6

    10 reps

    7

    10 reps

    8

    10 reps

    3
    Close Grip L-Sit Chin Up
    1

    6 reps

    2

    6 reps

    3

    6 reps

    4

    6 reps

    5

    6 reps

    6

    6 reps

    7

    6 reps

    8

    6 reps

    9

    6 reps

    10

    6 reps

    18:42 (+0200)
    Jesolo, Italy
    18°C

  5. Core training

    1
    Standing EZ-Bar Curl
    1

    12 reps

    +23 kg

    2

    12 reps

    +23 kg

    3

    12 reps

    +23 kg

    4

    12 reps

    +23 kg

    5

    12 reps

    +23 kg

    2
    Half-Lay Front Lever
    1

    4 sec

    2

    4 sec

    3

    4 sec

    4

    4 sec

    5

    4 sec

    6

    4 sec

    7

    4 sec

    3
    Dragon Flag Raise
    1

    6 reps

    2

    6 reps

    3

    6 reps

    4

    5 reps

    4
    Landmine 180
    1

    20 reps

    +20 kg

    2

    20 reps

    +20 kg

    3

    25 reps

    +20 kg

    4

    25 reps

    +20 kg

    5

    25 reps

    +20 kg

    18:52 (+0200)
    Cavallino-Treporti, Italy
    22°C

  6. Push and pull training

    1
    Scapular Pull Up
    1

    15 reps

    2

    15 reps

    3

    15 reps

    4

    15 reps

    5

    15 reps

    2
    Pull Up
    1

    10 reps

    2

    10 reps

    3

    10 reps

    4

    10 reps

    5

    10 reps

    6

    10 reps

    7

    10 reps

    8

    10 reps

    3
    Parallel Bar Dip
    1

    10 reps

    2

    10 reps

    3

    10 reps

    4

    10 reps

    5

    10 reps

    6

    10 reps

    7

    10 reps

    8

    10 reps

    9

    10 reps

    10

    10 reps

    4
    Close Grip L-Sit Chin Up
    1

    5 reps

    2

    5 reps

    3

    5 reps

    4

    5 reps

    5

    5 reps

    6

    5 reps

    7

    5 reps

    8

    5 reps

    9

    5 reps

    10

    5 reps

    18:37 (+0200)
    Cavallino-Treporti, Italy
    21°C

  7. Pulls training

    1
    Scapular Pull Up
    1

    15 reps

    2

    15 reps

    3

    15 reps

    4

    15 reps

    5

    15 reps

    2
    Pull Up
    1

    10 reps

    2

    10 reps

    3

    10 reps

    4

    10 reps

    5

    10 reps

    6

    10 reps

    7

    10 reps

    8

    10 reps

    9

    10 reps

    10

    10 reps

    3
    Close Grip L-Sit Chin Up
    1

    10 reps

    2

    9 reps

    3

    8 reps

    4

    7 reps

    5

    6 reps

    6

    6 reps

    18:39 (+0200)
    Jesolo, Italy
    18°C

  8. Push and pull training

    1
    Inverted Row
    1

    15 reps

    2

    15 reps

    3

    15 reps

    4

    15 reps

    5

    15 reps

    2
    Half-Lay Front Lever
    1

    5 sec

    2

    5 sec

    3

    5 sec

    4

    5 sec

    5

    5 sec

    3
    Parallel Bar Dip
    1

    20 reps

    2

    15 reps

    3

    10 reps

    4

    10 reps

    5

    10 reps

    4
    Pike Front Lever Pull Up
    1

    7 reps

    2

    7 reps

    3

    7 reps

    4

    7 reps

    5

    7 reps

    18:28 (+0200)
    Cavallino-Treporti, Italy
    22°C

  9. Pulls training

    1
    Scapular Pull Up
    1

    15 reps

    2

    15 reps

    3

    15 reps

    4

    15 reps

    5

    15 reps

    2
    Pull Up
    1

    12 reps

    2

    12 reps

    3

    12 reps

    4

    12 reps

    5

    12 reps

    3
    Close Grip L-Sit Chin Up
    1

    10 reps

    2

    8 reps

    3

    8 reps

    4

    8 reps

    5

    5 reps

    4
    Commando Pull Up
    1

    10 reps

    2

    10 reps

    3

    9 reps

    4

    8 reps

    5

    8 reps

    6

    8 reps

    18:53 (+0200)
    Jesolo, Italy
    20°C

  10. 50km gravel ride

    Distance
    49.73 km
    Moving Time
    2h:17m:37s
    Avg. Speed
    19.09 km/h
    Elevation Gain
    3.5 m
    Avg Pace
    03m:08s/km
    Max Pace
    02m:27s/km
    Min Pace
    10m:55s/km
    Avg Speed
    19.09 km/h
    Max Speed
    24.48 km/h
    Min Speed
    5.49 km/h
    Moving Time
    2h:17m:37s
    Total Time
    3h:13m:40s
    Idle Time
    56m:03s
    Elevation Gain
    3.5 m
    Max Elevation
    9.9 m
    Min Elevation
    -1.1 m
    Avg Grade
    0 %
    Max Grade
    7.04 %
    Min Grade
    -7.41 %
    20:13 (+0200)
    Cavallino-Treporti, Italy
    16°C