30/10/2018
1pushup-1sec hold up to 10pushups-10sec hold and down again to 1pushup-1sec hold
10pushups-10sec hold down to 1pushup-10sec hold
Reverse horse's way 20
Pullups grip training
2×10 warm up
5×max reps (1rep-10sec hold at lowest point) 5-7min. rest btw sets
Dips 1 go to the end of bars do 2 go back do 3 and like that until 10
Dips 10-50-10
31/10/2018
Pullups for god of pullups
Pullups narrow grip 1-1 - 5-5
Chinups 6-6 - 10-10
Pullups 5-5 - 1-1
Pullups 20-20 - 5-5
Australian pullups 5×15
Pullups 50
Pushups on high bar 200
01/11/2018
10 MIN & SETS × 25pushups
Pushups 10-10sec - 1-10sec
Pullups 5-5-5-max. × 3(17,17,16)
Dips 10-20-30-40-50
Pullups 5-5-5-max. × 3(15,15,12)
Dips 40-30-20-10
Pullups 5-5-5-max. × 3(12,10,9)
02/11/2018
Pullups 10×15
Pushups 10×50
Dips 10×30
03/11/2018
Pushups on low bar 1-25
Pullups 1-10-1 hold the last for max time
Pushups on low bar 25-1
04/11/2018
1st set
Pushups on low bar 100
Pullups close grip 2-10-2
2nd set
Pushups on floor 100
Pullups normal grip 2-10-2
3rd set
Pushups elevated legs 100
Pullups wide grip 2-10-2
All pullups done on a thick bar
05/11/2018
Horse's way 5
25half dips
Pushups on bench 10-10sec down to 1-1sec
25half dips
Pushups D5 N10 W15
10 MIN & SETS 20pushups on low bar
Horse's way 20
20 pushups on low bar
Pullups close grip 2-10-2
Dips 10-20-30-40
Pullups normal grip 2-10-2
Dips 50
Pullups wide grip 2-10-2
Dips 40-30-20-10
Chinups 2-10-2
06/11/2018
Pullups 2-10-2
Pullups 1-10-1
Hold the last pullup with chin over the bar for max time
Pushups-Dips 10×(5-10-10-5)
Squats 10-20-30-40-50-60-70-80
Squats 90-100-90
Plank 1min
Crunches 300
Crunch Hold 1min
Hyperextension hold 1min
Plank 1min
Legs Raises 2×10
Knee raises 2×20
07/11/2018
Kaskad 10
Horse's way 15
5D-10N-15W
Pushups 10-20-30-40
High pullups 1-5-1
Pullups 1-10-1
08/11/2018
Horse's way 10
Pullups close grip 2-10-2
Shadow boxing 5min.
Shuffle 1min.
Pullups normal grip 2-10-2
Squats 80-70-60-50-40-30-20-10
Pullups wide grip 2-10-2
Plank 1min
Crunches 300
Crunch Hold 1min
Hyperextension hold 1min
Legs Raises 3×10
Knee raises 3×20
Dips 10MIN& SETS 15
Leg raised hold 30sec
Knee raised hold 30sec
Hyperextension hold 1min
Dips 10MIN& SETS 15
09/11/2018
Pullups 1-10-1
Pushups 2-20-2
50pullups-100pushups 5md
time:6:40min
10/11/2018
Run 6km time:28:30min
10sprints 100m
Jump squats 10×10
Front jump 10×1
Squat ISO 1min.
Plank 1min
Crunches 300
Crunch Hold 1min
Hyperextension hold 1min
Plank 1min
Pullups 1-10-1 on thick bar
11/11/2018
Rope jumping 500
20pushups on the minute for 50minutes straight
20pushups on low bar on the minute for 20minutes straight
20pushups on low bar on the minute for 10minutes straight
20pushups on low bar on the minutes for 10minutes straight
20pushups on low bar on the minutes for 10minutes straight
12/11/2018
Pushups 10-10sec - 1-10sec
Pushups-Pushups on low bar
50-50 40-40 30-30 20-20 10-10
Pullups 2-20-2
13/11/2018
Pushups 30 and 22
Pushups 3MIN&SETS of 30
Pullups 2-20-2
Pushups-Dips 5×(5-10-10-5)
Dips 3MIN&SETS of 20
14/11/2018
Horse's way 20
Pushups on every step 5 total 55
Pushups 50
Pushups on low bar 50
Half-dips 45
HFK pushups 10
Diamond pushups 10
Pushups 30
Half-dips 50
Pushups legs high 10
Pushups 10
Pushups arms high 10
Diamond pushups 10
Pushups 10
Half-dips 50
Pullups 2-10-2
Pushups 10-10sec - 1-10sec
Dips 10-50-10
Pullups 1-10-1
15/11/2018
3MIN&SETS of 30pushups on low bar
1mu
Pullups 10×5
Pullups 5×max(20,15,13,11,16)
Pullups 1-10-1
Pushups-Dips 10×(5-10-10-5)
16/11/2018
10push/10dip/10pull/10push
Kaskad 10
Pullups Neutral2/normal6/Neutral2
Horse's way 20
5D-10N-15W pushups
Pushups-Pushups hold 10-10sec
10-10sec - 10-10sec
10-10sec - 10-10sec - 10-10sec
17/11/2018
Rest
18/11/2018
Rest
19/11/2018
Pullups 2-10-2
Pullups 1-10-1
Dips 3-30-3
20/11/2018
Pushups on low bar 30-10-30-30
Squats 10-20-30-40-50-60-70-80
Squats 90-100-90
Plank 1min
Crunches 300
Crunch Hold 1min
Hyperextension hold 1min
Plank 1min
Warm up
Pushups on low bar 10/20-20/30-30-30/40-40-40-40/
50-50-50-50/100 under 40min.
I did in :55min
Training
Pullups pyramid 2-20-2
Pullups 10×10(1min rest btw sets)
Dips pyramid 10-50-10
Pullups-Pushups
20-40/15-30/10-20/5-10 with time , I did in 9:20min
21/11/2018
Pullups-Dips-Chinups-Pushups
10-20-10-30
9-19-9-29
8-18-8-28
7-17-7-27
6-16-6-26
5-15-5-25
5-14-5-24
5-13-5-23
5-12-5-22
5-11-5-21
5-10-5-20
22/11/2018
Pullups 1-10sec chin over bar
Down to 1-1sec then 2-9sec to 2-1sec and until 10-1sec
Pushups on dip-bars 10×25
23/11/2018
Rest
24/11/2018
Rest
25/11/2018
Pushups horse's way 20
Pushups 10-10sec - 1-10sec
26/11/2018
Pullups 2-10-2
Pushups 79+1+20+30+20
Pushups on low bar 25 on the minute for 10min. straight
27/11/2018
Pushups 25
Izi katka: my time 48:40
5md classic: my time 7:10min
Pullups 1-10-1 hold the last for time: my time:30sec
28/11/2018
Pushups on low bar 15 on the minute for 70minutes straight
Pushups on low bar 15 on the minute for 22minutes straight
Pushups on low bar 15 on the minute for 8minutes straight
29/11/2018
Rest
30/11/2018
Warm up
Pushups-Dips 10×(5-10-10-5)
Training
Pushups horse's way 5,10,15,20
Dips Patriots ladder 10-50-10
HFK pushups 5×10
Buyout
Pushups-Dips 5×(5-10-10-5)
Diamond pushups 10×10
