May
Friday workout
Concluding this week with a nice upper-body workout, and also testing the algorithm I have created over the past few nights which calculates the intensity of a training nicely plotted on a graph. The algorithm seems to be working except I didn’t take into account when an exercise is executed, for instance, a muscle-up is a hard exercise, but when done at the end of a workout it is twice harder than at the beginning.
Circuit: 3 sets, rest 120 sec
Inverted Row:
12 reps
Scapular Pull Up:
12 reps
Inverted Row:
12 reps
Scapular Pull Up:
12 reps
Inverted Row:
12 reps
Scapular Pull Up:
12 reps
Military Press
12 reps
+20 kg
10 reps
+30 kg
8 reps
+35 kg
5 reps
+40 kg
Pull Up
12 reps
+5 kg
10 reps
+5 kg
8 reps
+5 kg
Close-Grip Chin Up
12 reps
+5 kg
10 reps
+5 kg
8 reps
+5 kg
Commando Pull Up
12 reps
+5 kg
12 reps
+5 kg
8 reps
+5 kg
8 reps
+5 kg
Parallel Bar Dip
12 reps
+5 kg
12 reps
+15 kg
12 reps
+10 kg