Training diary

[Ody94]

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

[Ody94]

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

[Ody94]

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

[Ody94]

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

[Ody94]

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

[Ody94]

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

[Ody94]

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

[Ody94]

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