Θέμα: Training diary

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  1. 03-01-23 20:18 #91
    Προεπιλογή
    3/1/22 Τρίτη
    Lower B Κύκλος 7
    Nordics iso
    13up+7+4*bw
    Bg split squat, quad emphasis
    14up+5+5up*20
    Moving pelvis plank
    11up+5+3up*20
    Glute bridge elevated heels
    9up+5*bw+10
    Standing calves raises
    2*failure*Bw set 1 + bw+20kg second
    Neck 1 set of extension+ 1 of flexion
    Απάντηση με παράθεση
     

  2. 07-01-23 18:03 #92
    Προεπιλογή
    4/1/22
    Upper C Cycle 7
    Chinups
    8(-1)+3(-1)+3(-1)+4partials*5kg
    Pushups, parallettes
    9up+5+*25
    Very high incline pushups
    10up*5
    Cg incline pushups
    10*5kg
    drag curl
    9*12,5
    Full rom lat raises
    7+5*
    Forearm oh curl+Forearm supinated curl

    5/1
    Lower C Cycle 7
    Zercher rdl
    6+3*102.5
    Zercher squat
    5, 3*102,5
    Οι ραχιαίοι ήταν δύσκολα
    Seated calves raises
    10+7+*5kg
    Glute uni bridge, leg up
    12up+7*Bw
    Sit-ups
    7+4+3*32

    6/1/23
    Upper 4 Κύκλος 7
    Underhand grip bb row
    8+6+4*75
    Bb curl
    12up+6up*32,5
    Band pull aparts, higher angle
    2 minisets sets* failure
    Typewriter pushups
    6ιδια+4ιδια+3up*bw
    Hspu negatives on parallettes
    9 miniset reps, ct to 6 ->mechanical dropset high incline pushups on parallettes 12*bw same
    Band lateral raises
    1* failure
    Reverse grip pushdowns
    2*fail
    Forearms
    1*fail*supinated+pronated grip

    7/1/23
    Lower 4 Cycle 7
    Step ups
    12, 8*bw+5, 8*bw
    Assisted Nordics
    12up+4+3*bw
    Hlr
    8+7
    Single leg calves raises
    14up, 8*bw
    Απάντηση με παράθεση
     

  3. 10-01-23 18:09 #93
    Προεπιλογή
    8/1
    Push A Cycle 1
    Ring dips
    6 ίδια, 5up, 4up+1*15
    5*10
    Very high incline pushups
    6*10
    Plate front raises
    12up,9,8*10
    Oh tri extension
    5,4+1*12.5 ίδια
    Lateral raises
    6*12,5 , 2*6*10

    Pull A Cycle 1
    Ring inverted row
    18 ίδια, 12up, 9+5+4*bw
    Ring chinups chest to bar
    9, 6*bw
    Rear delt flies
    12,8,8*13.75
    Hammer cross body curls
    14,10*13,75
    Concentration curls
    6*13,75,10*10
    Forearm curls
    Απάντηση με παράθεση
     

  4. 10-01-23 19:56 #94
    Προεπιλογή
    10/1/23
    Legs 1 Cycle 1
    Rdl 1st from the floor
    11up, 7, 6*125
    Assisted Nordics
    9
    Step ups
    13up, 9up, 8, 6+4 *5 up
    Ab wheel
    5, 3*15
    6, 4*bw
    Standing calves raises
    14+10+7+6*35
    Απάντηση με παράθεση
     

  5. 13-01-23 01:14 #95
    Προεπιλογή
    11/1/23
    Push B Cycle 1
    Pushups, parallettes
    10up, 6up, 5*25
    Very high incline pushups
    11+6*5
    Elevated pike pushups w parallettes
    6, 5, 4 *bw
    Cg pushups
    12, 8 ,7 *5kg
    Upright row
    12, 10, 8*32

    Pull B Cycle 1
    12/1/23
    Upper C Cycle 67
    Chinups
    9, 7, 5+3*5kg
    Db row
    13*35
    Band pull apart
    5 minisets to failure
    Shrugs
    14+7+4*35
    drag curl
    10up+5+3*12.5
    Hammer curl
    12*12.5
    Full rom lat raises
    4+3+2+*10
    Forearm oh curl+Forearm supinated curl
    Απάντηση με παράθεση
     

  6. 26-01-23 16:08 #96
    Προεπιλογή
    14/1
    Lower Β Cycle 1
    Zercher rdl
    7up, 5up, 3*102.5
    5, 4 *90
    Zercher squat
    6up, 4up*102.5
    4*90
    Seated calves raises
    8+6+5+4*10
    Sit-ups
    7+5+4+3*32
    Glute uni bridge, leg up
    12up+9+7*Bw

    Upper 1 Cycle 8
    Incline pushups (parallettes)
    9, 7*20
    High incline pushups
    4*20
    Mg oh grip ring pull up, pause at the bottom
    7, 6*bw
    Cg pushup, incline
    10*bw
    Band pull apart
    3 minisets
    Db curl unilateral
    7+4*15
    Lat raises unilateral
    5*15
    Supinated forearm curl
    11*15
    Palm down forearm curl
    6*5

    17/1 Legs 1 Cycle 8
    Bg sq quad emphasis
    12+6*27.25
    Bg sq glute emphasis
    8+4*27.25
    Glute bridge unilateral
    6+4,7.5
    Ab wheel
    4*15, *5
    Unilateral calves raises
    10,8*5kg

    18/1
    Upper 2 cycle 8
    Hspu parallettes
    1,1*bw για πρώτη φορά
    Pushup parallettes
    8, 5*26.25
    Cg pushups
    12*7,25kg
    Inverted row
    10,6*7.25kg
    Rear delt flies
    15*13.75
    Concentration curls
    6*13.75
    Lat raises
    4*13.75
    Supinated wrist curl
    11*13.75
    Underhand wrist curl
    5*10
    +Boxing session

    18/1
    Bag kick session
    Leg curl seated
    11, 7, 5 *43
    One leg leg press
    4*40, 3+8 dropset two legged*30
    Seated calves raises
    6*65, 6*55
    Hypers
    5, 5*20
    Toes to bar strict
    5,5

    20/1
    Boxing session
    Immediately
    Ring dips
    5(stability failed 6th, had it), 6 up για 2ο σετ*15 dumbell, ίσως λόγω αλτήρα να την έχασα
    Chinups
    4*15, 7*7.5
    High Incline db press
    16*20
    Cable lateral raises
    9*5 each
    Facing away Cable curls (meh)
    4*15
    Cable tricep pushdowns v grip
    7*25
    Wide, high chest supported row
    12*65

    23/1/23
    Legs 3 cycle 8
    Rdl 1st from the floor
    11 up, 7up*127.5
    Step ups
    11, 8 *7.5
    Standing calves raises
    8, 6*37.5
    Ab wheel
    6th( η 6η είχε κακή φόρμα για αυτό στο επόμενο έριξα κιλά)*15
    6*5
    Leg up unilateral glute bridge
    7+5*10

    25/1
    Upper 4 cycle 8
    Db row
    11, 7 *37.5
    Db shrug
    7*37.5
    incline pushups
    9 καλύτερη φόρμα με παύση κάτω, ίδιες επαναλήψεις, 7 ίδια*20
    High incline pushups
    5 up*20
    Db concentration curl
    7*12.5
    Oh Tri extension
    5*12.5
    Upright row
    *32
    Band pull apart
    1 set to failure
    Supinated forearm curl
    13*12.5
    Pronated forearm curl
    3*10

    25/1/23
    Legs 4 cycle 8
    Bg sq quad emphasis
    13, 7*30kg
    Bg sq glute emphasis
    8up+5up*30kg
    Glute bridge unilateral
    7,4*10
    Sutups
    9, *32
    Unilateral calves raises
    10,8*5kg
    Απάντηση με παράθεση
     

  7. 02-02-23 01:45 #97
    Προεπιλογή
    26/1
    Upper 1 Cycle 9
    Incline pushups (parallettes)
    7, 5*21.25
    High incline pushups
    5*21.25 up
    Cg pushup, incline
    10*1.25 up
    Mg oh grip ring pull up, pause at the bottom
    9, 7*bw
    Band pull apart
    2 minisets
    Db curl unilateral
    8 up*15
    Lat raises unilateral
    6up*15
    Supinated forearm curl
    12 up*15
    Palm down forearm curl
    4*10

    28/1
    Lower A Cycle 9
    Zercher rdl
    8up, 5*102.5
    Zercher squat
    6, 5 up*102.5
    Seated calves raises
    9up+7up*10
    Moving plank
    7, 4 *10
    Glute uni bridge leg up
    12up+9+7*Bw

    29/1
    Upper 2 cycle 9
    Hspu parallettes
    3*1
    Pushup parallettes
    8up, 5up*27.5
    Cg pushups
    12 up*7.5
    Inverted row
    11up, 7up*7.25
    Rear delt flies
    13*15
    Hammer curls cross body unilateral
    7*15
    Supinated wrist curl
    11*15
    Lat raises full rom
    6 up(*10
    Underhand wrist curl
    4*10

    30/1/23
    Lower 4 Cycle 7
    Step ups
    13up, 9 up*7.5
    Assisted Nordics
    12, 7 *bw
    Single leg calves raises
    10 up, 8 up*7.5
    Μετά τη δουλειά
    Roman chair leg raises
    8+7

    31/1
    Ring dips w pause at bottom
    6, 5*15
    Chinups
    4*15 ιδια, 7+2*7.5 ίδια
    Band pull apart
    6+4+3
    Pike pushups
    5, 4
    Concentration curl
    14*10
    Oh tri ext
    12*10
    Lateral raises head support
    15*10
    Απάντηση με παράθεση
     

  8. 22-03-23 17:51 #98
    shake
    1/2/23
    Legs 3 cycle 8
    Rdl 1st from the floor
    11up, 7 up*130
    Reverse Nordics
    13+5+4
    Leg up unilateral glute bridge
    8up+5*10
    Ab wheel
    5, 3 *10
    Standing calves raises
    *40

    2/2
    Upper 4 cycle 9
    Db row
    11+7+4 *40 up
    Db shrug
    7*40 πανω κάθε χέρι
    incline pushups
    9+4*20
    High incline pushups
    5*20 same
    Db concentration curl
    7*15 up
    Cg pushups incline
    8*bw
    Band pull apart
    3 minisets set to failure
    Upright row
    10*32

    3/2/23
    Legs 4 cycle 9
    Bg sq quad emphasis
    14up+7*30kg
    Bg sq glute emphasis
    8+6 up*30kg
    Glute bridge unilateral
    8+5*10
    Unilateral calves raises
    12up, 9 up*5kg
    Sutups
    10 up, 6*32

    4/2/23
    Upper 1 cycle 10
    Hspu parallettes
    4*1
    Pushup parallettes
    9up, up*27.5
    Cg pushups
    12 up*7.5
    Μετά τη δουλειά:
    Inverted row
    12 up, 8 up*7.5
    Rear delt flies
    15*15
    Hammer curls cross body unilateral
    9*15
    Lat raises full rom
    *10

    6/2
    Ήταν για κάτω σώμα σήμερα αλλά τα πόδια μου είναι σμπαραλια
    Upper 2 Cycle 10
    Ring dips w pause at bottom
    7up, 6up*15
    Chinups
    4*16.25 up+1, 7+2*8.75
    Band pull apart
    6+4+3
    Pike pushups
    6+4+3
    Concentration curl
    8up*15
    Oh tri ext
    2*15+6*10
    Lateral raises head support unilateral
    15*10

    7/2 boxing session

    8/2
    Pre boxing
    Leg press unilateral
    6*30
    Hypers
    10*25
    Leg curl seated
    13*35
    Seated calves raises
    8*30
    Step ups
    9+4+3*10
    Ab wheel
    8+3+2+1
    Iso nordics
    7*Bw

    9/2
    Boxing
    Db row
    11+7+4 *42.5 up
    Db shrug
    7*42.5
    Db concentration curl
    8*15 up
    incline pushups
    10up+5up*20
    High incline pushups
    5*20 same
    Cg pushups incline
    10*bw
    Band pull apart
    3 minisets set to failure

    10/2
    Leg press unilateral
    8, 6, *30
    Seated leg curl
    14+7+4*43
    Machine sit-ups
    10*50, 6, 4*55
    Seated calves raises
    10+8+6*30

    11/2
    Πριν τη δουλειά
    Inverted row
    12 up, 7+4*8.75
    Pushup parallettes
    9up, 6*28.75
    Cg pushups
    12up*8.75
    Rear delt flies
    17up*15
    Hammer curls cross body unilateral
    9*15
    Lat raises full rom
    7up*10

    13/2
    Zercher rdl με μικρή παύση στο κάτω σημείο, όχι dead stop
    4, 3+2 *105, πάλι έπιασα στραβά και πονάει το χερι-ώμος, δικαιολογίες κλπ
    Zercher squat
    6up, 5up, 2 *105
    Seated calves raises
    10up+8up+3*10
    Moving plank
    10+7+3*bw
    Glute uni bridge leg up
    13up+10up+7*bw


    14/2
    Push 1 cycle 1
    Ring dips w pause at bottom
    7 ίδια, 6 ίδια, 4+2 *15
    High incline pushups
    6*10
    Cg pushups
    11, 9, 6*10
    Pike pushups
    7+4+
    Lateral raises head support unilateral
    15*10

    15/2/23
    Pull 1 cycle 1
    Chin Ups
    4*17.5up+1up, 6+2*10
    Inverted row
    10,6*10
    Band pull apart
    7+4+3+2
    Concentration curl
    9up, 6, 4*15, *10
    Forearm

    17/2
    Legs 1 cycle 1
    Bg sq quad emphasis
    14 up, 8, 7, 6*31.25
    Bg sq glute emphasis
    9up, 7, 6, 6+3*31.25
    Glute bridge unilateral
    11+6+5*10
    Μετά τη δουλειά
    Unilateral calves raises
    *10kg
    Sutups
    10 up, 6*32

    18/2/23
    Push 2
    incline pushups
    10, 6, 5*20
    High incline pushups
    5+3+1*20
    Full rom lat raises
    8up+3*10
    Oh tricep extension
    2*15
    2 σετ*10

    20/2/23
    Inverted row
    12 up, 8up, 7+3*10
    Oh ring pullups
    4*10, 8*bw
    Rear delt flies
    19+13+11*15
    Hammer curls cross body unilateral
    9up+5+3*15

    21/2
    Legs 2 cycle 1
    Rdl 1st from the floor
    11up, 7up, 4*132.5
    Assisted nordics
    4, 3
    Step ups
    7, 4, 3, 2+ dropset*10
    Leg up unilateral glute bridge
    8up+5+3*10
    Ab wheel
    6, 4, 3, 2*10 +3*bw drop at last set
    Seated calves raises
    10+7+6+*10

    22/2
    Full body 1
    Hspu
    1+ failed, 1+ failed, 1
    Oh pullups w ring
    9*bw
    High incline pushups
    16*bw
    Cg pushups
    12*10
    Band pull apart
    9
    Hammer rope curls
    10*32
    Upright row
    *32

    22/2
    Full
    Pistols elevated
    7*bw
    Iso Nordics
    8*bw
    Inverted row without legs support
    5*bw
    Pushups parallettes
    8*30
    L sits parallettes
    11*Sec
    Oh tri extension
    10*20 w vest
    Concentration curls
    10 up*15
    Six ways
    4*5kg + lateral raises
    Band pull apart ψηλή γωνία προς το λαιμό
    8
    Glute unilateral bridge
    8*12.5
    Single leg calves raises
    10*12.5

    24/2
    Zercher stiff legged
    5up*105 με μικρή παύση στο στρετς
    Zercher squat
    6*105
    Σούπερ σετ με
    Zercher shrugs
    5*105
    Underhand Bb row
    7*80
    Reverse grip bb curls
    14*20
    Hspu parallettes
    1, 1, 1, 1+1 negative
    Dropset to high incline pushups
    8*bw
    Cg high incline pushups
    9*Bw
    L sit-ups
    12*Sec
    Seated calves raises
    9*15
    Full rom lateral raises
    8 ιδια*10
    Band pull apart
    Από χαμηλά, κλειστή λαβή
    4

    25/2
    Chinups
    5+1+1*15 +1 επανάληψη
    Ring dips
    6 (1 κάτω)+1 *15
    Front delt raises
    10*10
    Lateral raises
    7*15
    Hammer curls cross body
    10up*15
    Rear delt raises
    16*15
    Oh tricep extension
    4 up*15
    Moving plank
    6*10
    Step ups
    10 up*10
    Assisted Nordics
    *Bw
    Standing calves raises
    10*12.5

    26/2/23
    Hspu
    2, 5*1*bw θέλω να κάνω πιο standardized τη φόρμα στη διπλή
    Inverted row without legs
    5, 5, 4*bw
    Lateral raises
    9, 7, 5*15
    Band pull apart very low grip
    5, 3,3

    27/2
    Oh ring pullups
    8,7,6,6,3*bw
    Assisted Nordics
    6+4+2+2

    3/1
    Rdl (1st from floor)
    5, 4, 3*135
    Iso Nordics
    5, 3
    Step ups
    10, 7, 5, 3*10
    7*Bw
    Leg up unilateral glute bridge
    12up+7+5*10
    Ab wheel


    4/3
    Chinups
    5+3 partials+1*15 (τα ίδια)
    5+3+3*5kg
    7+5*bw
    Inverted row (45°)
    7,4*10
    Db curl simultaneously
    9, 6, 5
    Hammer curls cross body
    7,5,4*15
    Rear delt raises
    16*15

    5/3
    Hspu parallettes
    1, 2 τίμιες επαναλήψεις και στο δεύτερο σετ, 1, 1, 1, 1, 1*bw
    Ring dips
    9+4+3+2+2+1*bw
    Cg pushups
    8, 5*11.25
    Lateral raises
    7*15

    6/3
    Bg squat quad emphasis
    5+4+3+2*20+30
    Bg squat glute emphasis
    4*20+30, 4*20+20, 4*30, *20
    Standing calves raises
    8+6+5*12.5

    7/3
    Inverted row
    6, 5, 4, 3+1*bw
    Very Wg pullups
    6+3+3+1*bw
    Chinups
    7*bw
    Rope hammer curls
    8+3+2+1*32
    Band pull apart
    6 minisets

    8/3/23
    incline pushups
    8, 5, 3 *21.25
    Pushups
    8, 4, 3+2+1+1+stretch*21.25
    L sits on parallettes
    16, 10, 9,
    Oh tricep extension
    2*15, 8+4+2*10
    Full rom lateral raises
    9up*10

    9/3
    Single leg calves raises
    11, 7, 4*12.5

    10/3
    Pistols elevated
    8up, 5, 4+2+1 *bw
    Assisted Nordics
    6+3+2+1*bw
    Iso Nordics
    5, 4*bw
    Moving plank
    7 up, *10

    11/3
    Inverted row
    7+3+2+1* bw legs not supported
    Various pullups+ chinups as a rest pause till 1 rep at 0r.i.r.
    Μετά τη δουλειά
    Db curl 5 minisets*15kg

    12/3
    Hspu parallettes
    3up, 1, 1, 1, 1, 2up*bw
    Μετά από διάλειμμα
    Pushups parallettes
    9up, 5, 3+2+1+0*30
    Cg pushups
    5+3+2+1*20 +2+1*10 +2+1*bw
    Lateral raises

    14/3
    Zercher stiff legged
    7up, 3*105 (majour up)
    Zercher squat
    7up, *105
    Σούπερ σετ με
    Zercher shrugs
    7*105
    Later
    Seated calves raises
    11+6+*11.25 up
    Ab wheel
    8+3+2*11.25 weight pr

    15/3
    Chinups
    6 up+3 partials+1*15
    Inverted row (45°)
    8+4*10 up
    Band pull apart
    6+3 mid finger στην ένωση
    Αργότερα
    Db curl simultaneously
    10up, 7up *15
    Neck work

    16/3
    Hspu parallettes
    3*2
    Ring dips
    3+1*16.25+ drop*6*bw
    Cg pushups
    8, 5*16.25
    Full rom lat raises
    10+3

    17/3
    Single leg calves raises
    11+5*12.5
    Assisted Nordics
    8,5
    Pistols
    8,5
    Plank
    9, 6*12.5

    18/3
    Inverted row wo leg
    8up, 4, 3*bw
    Oh ring pullups
    4*Bw
    Rear delt flies
    17,10*15
    Hammer curls
    10, 7*32

    19/3
    Neck work

    20/3
    Hspu parallettes
    2*3 up
    Incline pushups
    7, 6*21.25 1 κάτω στο πρώτο, 1 πάνω στο δεύτερο αλλά μετά από hspu
    Cg incline pushups
    4*20
    Oh tri extension
    11*10
    Upright row
    12, *32

    21/3
    L sit
    16 sec, 10+5 sec
    Seated calves raises
    12+6*12.5
    After work
    Bg squat quad emphasis
    6 up+5 up*20+30
    Bg squat glute emphasis
    *20+301/2/23
    Legs 3 cycle 8
    Rdl 1st from the floor
    11up, 7 up*130
    Reverse Nordics
    13+5+4
    Leg up unilateral glute bridge
    8up+5*10
    Ab wheel
    5, 3 *10
    Standing calves raises
    *40

    2/2
    Upper 4 cycle 9
    Db row
    11+7+4 *40 up
    Db shrug
    7*40 πανω κάθε χέρι
    incline pushups
    9+4*20
    High incline pushups
    5*20 same
    Db concentration curl
    7*15 up
    Cg pushups incline
    8*bw
    Band pull apart
    3 minisets set to failure
    Upright row
    10*32

    3/2/23
    Legs 4 cycle 9
    Bg sq quad emphasis
    14up+7*30kg
    Bg sq glute emphasis
    8+6 up*30kg
    Glute bridge unilateral
    8+5*10
    Unilateral calves raises
    12up, 9 up*5kg
    Sutups
    10 up, 6*32

    4/2/23
    Upper 1 cycle 10
    Hspu parallettes
    4*1
    Pushup parallettes
    9up, up*27.5
    Cg pushups
    12 up*7.5
    Μετά τη δουλειά:
    Inverted row
    12 up, 8 up*7.5
    Rear delt flies
    15*15
    Hammer curls cross body unilateral
    9*15
    Lat raises full rom
    *10

    6/2
    Ήταν για κάτω σώμα σήμερα αλλά τα πόδια μου είναι σμπαραλια
    Upper 2 Cycle 10
    Ring dips w pause at bottom
    7up, 6up*15
    Chinups
    4*16.25 up+1, 7+2*8.75
    Band pull apart
    6+4+3
    Pike pushups
    6+4+3
    Concentration curl
    8up*15
    Oh tri ext
    2*15+6*10
    Lateral raises head support unilateral
    15*10

    7/2 boxing session

    8/2
    Pre boxing
    Leg press unilateral
    6*30
    Hypers
    10*25
    Leg curl seated
    13*35
    Seated calves raises
    8*30
    Step ups
    9+4+3*10
    Ab wheel
    8+3+2+1
    Iso nordics
    7*Bw

    9/2
    Boxing
    Db row
    11+7+4 *42.5 up
    Db shrug
    7*42.5
    Db concentration curl
    8*15 up
    incline pushups
    10up+5up*20
    High incline pushups
    5*20 same
    Cg pushups incline
    10*bw
    Band pull apart
    3 minisets set to failure

    10/2
    Leg press unilateral
    8, 6, *30
    Seated leg curl
    14+7+4*43
    Machine sit-ups
    10*50, 6, 4*55
    Seated calves raises
    10+8+6*30

    11/2
    Πριν τη δουλειά
    Inverted row
    12 up, 7+4*8.75
    Pushup parallettes
    9up, 6*28.75
    Cg pushups
    12up*8.75
    Rear delt flies
    17up*15
    Hammer curls cross body unilateral
    9*15
    Lat raises full rom
    7up*10

    13/2
    Zercher rdl με μικρή παύση στο κάτω σημείο, όχι dead stop
    4, 3+2 *105, πάλι έπιασα στραβά και πονάει το χερι-ώμος, δικαιολογίες κλπ
    Zercher squat
    6up, 5up, 2 *105
    Seated calves raises
    10up+8up+3*10
    Moving plank
    10+7+3*bw
    Glute uni bridge leg up
    13up+10up+7*bw


    14/2
    Push 1 cycle 1
    Ring dips w pause at bottom
    7 ίδια, 6 ίδια, 4+2 *15
    High incline pushups
    6*10
    Cg pushups
    11, 9, 6*10
    Pike pushups
    7+4+
    Lateral raises head support unilateral
    15*10

    15/2/23
    Pull 1 cycle 1
    Chin Ups
    4*17.5up+1up, 6+2*10
    Inverted row
    10,6*10
    Band pull apart
    7+4+3+2
    Concentration curl
    9up, 6, 4*15, *10
    Forearm

    17/2
    Legs 1 cycle 1
    Bg sq quad emphasis
    14 up, 8, 7, 6*31.25
    Bg sq glute emphasis
    9up, 7, 6, 6+3*31.25
    Glute bridge unilateral
    11+6+5*10
    Μετά τη δουλειά
    Unilateral calves raises
    *10kg
    Sutups
    10 up, 6*32

    18/2/23
    Push 2
    incline pushups
    10, 6, 5*20
    High incline pushups
    5+3+1*20
    Full rom lat raises
    8up+3*10
    Oh tricep extension
    2*15
    2 σετ*10

    20/2/23
    Inverted row
    12 up, 8up, 7+3*10
    Oh ring pullups
    4*10, 8*bw
    Rear delt flies
    19+13+11*15
    Hammer curls cross body unilateral
    9up+5+3*15

    21/2
    Legs 2 cycle 1
    Rdl 1st from the floor
    11up, 7up, 4*132.5
    Assisted nordics
    4, 3
    Step ups
    7, 4, 3, 2+ dropset*10
    Leg up unilateral glute bridge
    8up+5+3*10
    Ab wheel
    6, 4, 3, 2*10 +3*bw drop at last set
    Seated calves raises
    10+7+6+*10

    22/2
    Full body 1
    Hspu
    1+ failed, 1+ failed, 1
    Oh pullups w ring
    9*bw
    High incline pushups
    16*bw
    Cg pushups
    12*10
    Band pull apart
    9
    Hammer rope curls
    10*32
    Upright row
    *32

    22/2
    Full
    Pistols elevated
    7*bw
    Iso Nordics
    8*bw
    Inverted row without legs support
    5*bw
    Pushups parallettes
    8*30
    L sits parallettes
    11*Sec
    Oh tri extension
    10*20 w vest
    Concentration curls
    10 up*15
    Six ways
    4*5kg + lateral raises
    Band pull apart ψηλή γωνία προς το λαιμό
    8
    Glute unilateral bridge
    8*12.5
    Single leg calves raises
    10*12.5

    24/2
    Zercher stiff legged
    5up*105 με μικρή παύση στο στρετς
    Zercher squat
    6*105
    Σούπερ σετ με
    Zercher shrugs
    5*105
    Underhand Bb row
    7*80
    Reverse grip bb curls
    14*20
    Hspu parallettes
    1, 1, 1, 1+1 negative
    Dropset to high incline pushups
    8*bw
    Cg high incline pushups
    9*Bw
    L sit-ups
    12*Sec
    Seated calves raises
    9*15
    Full rom lateral raises
    8 ιδια*10
    Band pull apart
    Από χαμηλά, κλειστή λαβή
    4

    25/2
    Chinups
    5+1+1*15 +1 επανάληψη
    Ring dips
    6 (1 κάτω)+1 *15
    Front delt raises
    10*10
    Lateral raises
    7*15
    Hammer curls cross body
    10up*15
    Rear delt raises
    16*15
    Oh tricep extension
    4 up*15
    Moving plank
    6*10
    Step ups
    10 up*10
    Assisted Nordics
    *Bw
    Standing calves raises
    10*12.5

    26/2/23
    Hspu
    2, 5*1*bw θέλω να κάνω πιο standardized τη φόρμα στη διπλή
    Inverted row without legs
    5, 5, 4*bw
    Lateral raises
    9, 7, 5*15
    Band pull apart very low grip
    5, 3,3

    27/2
    Oh ring pullups
    8,7,6,6,3*bw
    Assisted Nordics
    6+4+2+2

    3/1
    Rdl (1st from floor)
    5, 4, 3*135
    Iso Nordics
    5, 3
    Step ups
    10, 7, 5, 3*10
    7*Bw
    Leg up unilateral glute bridge
    12up+7+5*10
    Ab wheel


    4/3
    Chinups
    5+3 partials+1*15 (τα ίδια)
    5+3+3*5kg
    7+5*bw
    Inverted row (45°)
    7,4*10
    Db curl simultaneously
    9, 6, 5
    Hammer curls cross body
    7,5,4*15
    Rear delt raises
    16*15

    5/3
    Hspu parallettes
    1, 2 τίμιες επαναλήψεις και στο δεύτερο σετ, 1, 1, 1, 1, 1*bw
    Ring dips
    9+4+3+2+2+1*bw
    Cg pushups
    8, 5*11.25
    Lateral raises
    7*15

    6/3
    Bg squat quad emphasis
    5+4+3+2*20+30
    Bg squat glute emphasis
    4*20+30, 4*20+20, 4*30, *20
    Standing calves raises
    8+6+5*12.5

    7/3
    Inverted row
    6, 5, 4, 3+1*bw
    Very Wg pullups
    6+3+3+1*bw
    Chinups
    7*bw
    Rope hammer curls
    8+3+2+1*32
    Band pull apart
    6 minisets

    8/3/23
    incline pushups
    8, 5, 3 *21.25
    Pushups
    8, 4, 3+2+1+1+stretch*21.25
    L sits on parallettes
    16, 10, 9,
    Oh tricep extension
    2*15, 8+4+2*10
    Full rom lateral raises
    9up*10

    9/3
    Single leg calves raises
    11, 7, 4*12.5

    10/3
    Pistols elevated
    8up, 5, 4+2+1 *bw
    Assisted Nordics
    6+3+2+1*bw
    Iso Nordics
    5, 4*bw
    Moving plank
    7 up, *10

    11/3
    Inverted row
    7+3+2+1* bw legs not supported
    Various pullups+ chinups as a rest pause till 1 rep at 0r.i.r.
    Μετά τη δουλειά
    Db curl 5 minisets*15kg

    12/3
    Hspu parallettes
    3up, 1, 1, 1, 1, 2up*bw
    Μετά από διάλειμμα
    Pushups parallettes
    9up, 5, 3+2+1+0*30
    Cg pushups
    5+3+2+1*20 +2+1*10 +2+1*bw
    Lateral raises

    14/3
    Zercher stiff legged
    7up, 3*105 (majour up)
    Zercher squat
    7up, *105
    Σούπερ σετ με
    Zercher shrugs
    7*105
    Later
    Seated calves raises
    11+6+*11.25 up
    Ab wheel
    8+3+2*11.25 weight pr

    15/3
    Chinups
    6 up+3 partials+1*15
    Inverted row (45°)
    8+4*10 up
    Band pull apart
    6+3 mid finger στην ένωση
    Αργότερα
    Db curl simultaneously
    10up, 7up *15
    Neck work

    16/3
    Hspu parallettes
    3*2
    Ring dips
    3+1*16.25+ drop*6*bw
    Cg pushups
    8, 5*16.25
    Full rom lat raises
    10+3

    17/3
    Single leg calves raises
    11+5*12.5
    Assisted Nordics
    8,5
    Pistols
    8,5
    Plank
    9, 6*12.5

    18/3
    Inverted row wo leg
    8up, 4, 3*bw
    Oh ring pullups
    4*Bw
    Rear delt flies
    17,10*15
    Hammer curls
    10, 7*32

    19/3
    Neck work

    20/3
    Hspu parallettes
    2*3 up
    Incline pushups
    7, 6*21.25 1 κάτω στο πρώτο, 1 πάνω στο δεύτερο αλλά μετά από hspu
    Cg incline pushups
    4*20
    Oh tri extension
    11*10
    Upright row
    12, *32

    21/3
    L sit
    16 sec, 10+5 sec
    Seated calves raises
    12+6*12.5
    After work
    Bg squat quad emphasis
    6 up+5 up*20+30
    Bg squat glute emphasis
    5+3*20+30
    Απάντηση με παράθεση
     

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