3FebArms and back trainingQuick and effective outdoor workout1Supinated Inverted Row110 reps210 reps310 reps410 reps510 reps2Wide-Grip Pull Up110 reps210 reps310 reps410 reps510 reps3Parallel Bar Dip115 reps215 reps315 reps415 reps515 reps4Bench Dip115 reps215 reps315 reps415 reps 13:49 (+0100) Cavallino-Treporti, Italy 12°C Loading CommentsPermalink
2FebLegs and core training1Barbell Back Squat110 reps+20 kg210 reps+20 kg310 reps+30 kg410 reps+40 kg510 reps+50 kg2Advanced Tuck Front Lever110 sec28 sec36 sec3Dragon Flag Hip Raise18 reps+1 kg28 reps+1 kg38 reps+1 kg48 reps+1 kg58 reps+1 kg4Dragon Flag Raise18 reps27 reps36 reps45 reps55 reps5Dragon Flag18 sec28 sec36 sec46 sec6Landmine 180120 reps+20 kg220 reps+22.5 kg320 reps+22.5 kg420 reps+22.5 kg520 reps+22.5 kg 18:34 (+0100) Cavallino-Treporti, Italy 7°C Loading CommentsPermalink
30JanArms and back training1Standing Barbell Overhead Press110 reps+20 kg210 reps+30 kg310 reps+35 kg410 reps+30 kg510 reps+30 kg2Wide-Grip Pull Up18 reps28 reps38 reps48 reps58 reps68 reps3Close Grip L-Sit Pull Up18 reps28 reps38 reps48 reps58 reps4Close-Grip Chin Up18 reps+5 kg28 reps+5 kg36 reps+5 kg46 reps+5 kg5Parallel Bar Dip110 reps+5 kg210 reps+5 kg310 reps+5 kg410 reps+5 kg510 reps+5 kg 19:48 (+0100) Cavallino-Treporti, Italy 5°C Loading CommentsPermalink
29JanCore training1Tuck Front Lever110 sec210 sec310 sec410 sec510 sec2Dragon Flag Hip Raise18 reps28 reps38 reps48 reps58 reps3Dragon Flag Raise17 reps26 reps35 reps44 reps4Dragon Flag110 sec29 sec38 sec47 sec56 sec5Landmine 180120 reps+20 kg220 reps+22.5 kg320 reps+22.5 kg420 reps+22.5 kg520 reps+22.5 kg 18:45 (+0100) Cavallino-Treporti, Italy 6°C Loading CommentsPermalink
24JanArms and back training1Standing Barbell Overhead Press110 reps+20 kg210 reps+20 kg310 reps+30 kg410 reps+30 kg510 reps+30 kg2Wide-Grip Pull Up18 reps28 reps38 reps48 reps58 reps3Close Grip L-Sit Pull Up18 reps28 reps38 reps48 reps58 reps4Parallel Bar Dip110 reps+5 kg210 reps+15 kg310 reps+15 kg410 reps+15 kg510 reps+10 kg5Lu Raise110 reps+3 kg210 reps+4 kg310 reps+4 kg410 reps+4 kg510 reps+4 kg 18:32 (+0100) Cavallino-Treporti, Italy 6°C Loading CommentsPermalink
22JanLegs and core trainingNot much energy today1Squat115 reps215 reps315 reps2Barbell Back Squat110 reps+20 kg210 reps+30 kg310 reps+30 kg3Dragon Flag Hip Raise18 reps28 reps38 reps48 reps58 reps4Dragon Flag16 sec26 sec36 sec46 sec56 sec 19:01 (+0100) Cavallino-Treporti, Italy 2°C Loading CommentsPermalink
20JanArms training1Supinated Inverted Row112 reps212 reps312 reps2Close-Grip Chin Up110 reps210 reps39 reps48 reps57 reps3Wide-Grip Pull Up16 reps26 reps36 reps46 reps56 reps4Parallel Bar Dip115 reps215 reps315 reps415 reps510 reps5Bench Dip115 reps215 reps315 reps415 reps 11:53 (+0100) Cavallino-Treporti, Italy 5°C Loading CommentsPermalink
18JanLegs and core trainingI decided to start doing some dragon flag variations instead of just raises, one of these is dragon flag knee raises which proved to be the trickiest to execute properly. All in all, killer core workout.1Barbell Back Squat110 reps+20 kg210 reps+20 kg310 reps+30 kg410 reps+40 kg510 reps+40 kg65 reps+5 kg2Dragon Flag Hip Raise18 reps28 reps38 reps48 reps58 reps3Dragon Flag Knee Raise18 reps28 reps38 reps4Dragon Flag Raise18 reps27 reps36 reps45 reps54 reps5Dragon Flag15 sec25 sec35 sec45 sec55 sec6Landmine 180120 reps+20 kg220 reps+20 kg320 reps+20 kg420 reps+20 kg520 reps+20 kg 18:32 (+0100) Cavallino-Treporti, Italy 6°C Loading CommentsPermalink
16JanArms training1Standing Barbell Overhead Press110 reps+20 kg210 reps+20 kg310 reps+30 kg410 reps+35 kg510 reps+30 kg610 reps+30 kg2Close Grip L-Sit Chin Up18 reps28 reps38 reps48 reps3Close-Grip Chin Up18 reps4Parallel Bar Dip110 reps+5 kg210 reps+10 kg310 reps+10 kg410 reps+10 kg510 reps+10 kg5Standing EZ-Bar Curl110 reps+18 kg210 reps+23 kg38 reps+28 kg48 reps+23 kg58 reps+23 kg6Lu Raise110 reps+2.5 kg210 reps+3 kg310 reps+3 kg410 reps+3 kg510 reps+3 kg 19:16 (+0100) Cavallino-Treporti, Italy 5°C Loading CommentsPermalink
15JanCore training1Dragon Flag Hip Raise18 reps28 reps38 reps48 reps58 reps2Dragon Flag Raise15 reps25 reps35 reps45 reps55 reps3Lying Straight Leg Raise with Hip Lift18 reps28 reps38 reps4Landmine 180120 reps+20 kg220 reps+25 kg320 reps+25 kg420 reps+25 kg520 reps+25 kg 18:46 (+0100) Cavallino-Treporti, Italy 3°C Loading CommentsPermalink