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
12JanArms and back trainingTraining with Raffaele Power.1Standing Barbell Overhead Press110 reps+20 kg210 reps+20 kg310 reps+30 kg48 reps+40 kg510 reps+30 kg2Close-Grip Chin Up110 reps210 reps+5 kg310 reps+5 kg410 reps+5 kg58 reps+5 kg3Parallel Bar Dip110 reps+5 kg210 reps+5 kg310 reps+15 kg410 reps+15 kg58 reps+15 kg610 reps+10 kg4Standing EZ-Bar Curl110 reps+18 kg210 reps+28 kg35 reps+33 kg48 reps+28 kg57 reps+28 kg5Lu Raise110 reps+2.5 kg210 reps+5 kg310 reps+5 kg48 reps+5 kg 18:39 (+0100) Cavallino-Treporti, Italy 5°C Loading CommentsPermalink
11JanLegs and core training day1Barbell Back Squat110 reps+20 kg210 reps+20 kg310 reps+30 kg410 reps+40 kg2Stall Bar Knee Raise115 reps+2 kg215 reps+2 kg315 reps+2 kg415 reps+2 kg515 reps+2 kg3Dragon Flag Raise16 reps26 reps+1 kg36 reps+1 kg46 reps+1 kg58 reps4Lying Straight Leg Raise with Hip Lift18 reps27 reps36 reps45 reps5Landmine 180120 reps+20 kg220 reps+22.5 kg320 reps+22.5 kg420 reps+20 kg 18:25 (+0100) Cavallino-Treporti, Italy 4°C Loading CommentsPermalink
9JanArms and back training day1Standing Barbell Overhead Press110 reps+20 kg210 reps+30 kg310 reps+30 kg410 reps+30 kg510 reps+30 kg2Pull Up16 reps28 reps38 reps3Close-Grip Chin Up18 reps+5 kg28 reps+5 kg38 reps+5 kg47 reps+5 kg57 reps4Parallel Bar Dip110 reps210 reps+10 kg310 reps+10 kg410 reps+10 kg510 reps5Lu Raise110 reps+2.5 kg210 reps+5 kg310 reps+4 kg410 reps+3 kg 18:39 (+0100) Cavallino-Treporti, Italy 3°C Loading CommentsPermalink
8JanCore training1Stall Bar Knee Raise115 reps215 reps+1 kg315 reps+1 kg415 reps+1 kg2Tuck Front Lever15 sec25 sec35 sec3Dragon Flag Raise16 reps28 reps37 reps46 reps53 reps4Lying Straight Leg Raise with Hip Lift18 reps28 reps38 reps48 reps58 reps5Landmine 180120 reps+20 kg220 reps+20 kg320 reps+20 kg420 reps+20 kg520 reps+20 kg 18:27 (+0100) Cavallino-Treporti, Italy 7°C Loading CommentsPermalink
3JanArms and back trainingFirst training of the 2024!1Standing Barbell Overhead Press110 reps+20 kg210 reps+30 kg310 reps+30 kg410 reps+30 kg510 reps+30 kg2Supinated Inverted Row112 reps212 reps312 reps3Pull Up15 reps25 reps37 reps47 reps57 reps4Close Grip L-Sit Pull Up15 reps25 reps35 reps5Close-Grip Chin Up18 reps28 reps38 reps6Parallel Bar Dip110 reps210 reps+10 kg310 reps+10 kg410 reps+10 kg510 reps+10 kg7Lu Raise110 reps+2.5 kg210 reps+3.5 kg310 reps+3.5 kg 18:15 (+0100) Cavallino-Treporti, Italy 7°C Loading CommentsPermalink
28DecCore trainingLast training in 2023! See you next year 💪1Stall Bar Knee Raise115 reps215 reps315 reps415 reps2Dragon Flag Raise16 reps26 reps36 reps45 reps54 reps3Landmine 180120 reps+20 kg220 reps+25 kg320 reps+25 kg420 reps+25 kg520 reps+25 kg 18:49 (+0100) Cavallino-Treporti, Italy 8°C Loading CommentsPermalink
27DecArms trainingFirst pull-ups after a few months of break, the forearm is still not 100% healed but it’s almost there. This felt great!1Standing Barbell Overhead Press110 reps+20 kg210 reps+20 kg310 reps+30 kg410 reps+35 kg2Pull Up15 reps25 reps35 reps45 reps55 reps3Close-Grip Chin Up110 reps210 reps39 reps47 reps4Parallel Bar Dip110 reps210 reps310 reps410 reps510 reps 18:45 (+0100) Cavallino-Treporti, Italy 9°C Loading CommentsPermalink