Отправлено: 25.10.2016 17:29
25.10.16
Circuits: 4
5 pull-ups
10 squats
10 push-ups
10 squats
Climbing
Side/front shoulder press 5kg: 4x10
Pull-ups: 5-4-3-2-1 +20kg
Wide pull-ups: 5-4-3-2-1 +20kg
Chin-ups: 5-4-3-2-1 +20kg
Grip: wood block 3x6 max time +16kg
В теме: AUTUMN 2016 LOG
Отправлено: 24.10.2016 21:57
WEEK 4

24.10.16
Circuits: 6
7 pull-ups
15 squats
15 push-ups
15 squats
В теме: AUTUMN 2016 LOG
Отправлено: 03.10.2016 18:21
WEEK 2

1.10.16
REST DAY

2.10.16
Climbing
Bench press: 20x10; 40x7; 60x3
Circuits: 4
5 pull-ups
10 squats
10 push-ups
10 squats

3.10.16
REST DAY

17.10.16
Circuits: 6
6 pull-ups
15 squats
12 push-ups
15 squats

18.10.16
CENTURY TEST: 3:44
Wide pull-ups: 1-2-3-2-1 +16kg
Pull-ups: 1-2-3-2-1 +16kg

20.10.16
Circuits: 4
5 pull-ups
10 squats
10 push-ups
10 squats
Climbing
Side/front shoulder press 5kg: 4x10
Rings chest push-ups: 10-10-7-7
Wide pull-ups: 5-4-3-2-1 +20kg
Chin-ups: 5-4-3-2-1 +20kg

22.10.16
Circuits: 4
5 pull-ups
10 squats
10 push-ups
10 squats
Wide pull-ups: 5-4-3-2-1 +16kg
Army pull-ups: 5-4-3-2-1 +16kg

WEEK 3 COMPLETED
В теме: AUTUMN 2016 LOG
Отправлено: 25.09.2016 19:42
давай, не бросай!🆒
В теме: [100] Rutrumpsta
Отправлено: 23.09.2016 14:35
WEEK 1

22.09.16
Climbing
Rings chest push-ups: 7-7-7-7
Shoulder press 4x10
Plank 4x60 sec.
circuits: 4
5 pull-ups
10 squats
10 push-ups
10 squats

23.09.16
circuits: 4+8kg
5 pull-ups
10 squats
10 push-ups
10 squats

24.09.16
REST DAY

25.09.16
Climbing
Rings chest push-ups: 10-10-10-7
Shoulder press 4x10
Plank 4x60 sec.
circuits: 4
5 pull-ups
10 squats
10 push-ups
10 squats

26.09.16
circuits: 4+8kg
5 pull-ups
10 squats
10 push-ups
10 squats

27.09.16
Climbing
circuits: 4
5 pull-ups
10 squats
10 push-ups
10 squats

28.09.16
REST DAY

29.09.16
Climbing
Rings chest push-ups: 10-10-7-7
Shoulder press 12kg: 4x10
Side/front shoulder press 5kg: 4x10
Shrugs 24kg: 4x12
circuits: 4
5 pull-ups
10 squats
10 push-ups
10 squats

30.09.16
circuits: 4
5 pull-ups
10 squats
10 push-ups
10 squats

WEEK 1 COMPLETED



В теме: AUTUMN 2016 LOG
Отправлено: 01.08.2016 22:46
1.08.2016
circuits: 8
5 pull-ups
10 squats
10 push-ups
10 squats

4.08.2016
circuits: 10
7 pull-ups
10 squats
12 push-ups
10 squats
В теме: SUMMER 2016 LOG
Отправлено: 04.07.2016 03:36
1.07.2016
circuits: 8
7 pull-ups
10 squats
12 push-ups
10 squats

3.07.2016
PULL-DAY
1-2-3-4-5-4-3-2-1 regular pull-ups
5-4-3-2-1 muscle-ups
9-6-5-4-3-2-1 (+16kg) army pull-ups
TOTAL:71 pull reps
rest 0:20/5:00

7.07.2016
PUSH-DAY
30-20-15-10 push-ups
2-4-6-8-10-8-6-4-2 dips
6-5-4-3-2-1 x 3 dips (+10kg)
6-5-4-3-2-1 dips
10-8-6-4-2 decline push-ups
15-13-11-9 10kg front raise
40-30-20-10 incline push-ups
TOTAL:339 push reps
rest 0:30/3:00

10.07.2016
PULL-DAY
1-2-3-4-5-4-3-2-1 regular pull-ups
1-2-3-4-5-4-3-2-1 (+16kg) regular pull-ups
1-2-3-4-5-4-3-2-1 (+16kg) wide pull-ups
1-2-3-4-5-4-3-2-1 (+16kg) chin-ups
1-2-3-4-5-4-3-2-1 (+16kg) army pull-ups
TOTAL:125 pull reps
rest 0:30/3:00

11.07.2016
circuits: 8
7 pull-ups
10 squats
12 push-ups
10 squats

14.07.2016
PUSH-DAY
30-25-20-15 push-ups
2-4-6-8-10-8-6-4-2 dips
6-5-4-3-2-1 x 2 dips (+10kg)
6-5-4-3-2-1 dips
10-8-6-4-2 decline push-ups
12-10-8-6-4-2 10kg front raise
TOTAL:233 push reps
rest 0:30/3:00

28.07.2016
circuits: 5
5 pull-ups
10 squats
10 push-ups
10 squats
+ 10 muscle-ups
+ 4 oac (r)
В теме: SUMMER 2016 LOG
Отправлено: 08.06.2016 13:08
AIMS:
20 perfect pull-ups
10 muscle-ups
50 dips
3 oac/oap each hand

10.06.2016
PUSH-DAY
4x10 push-ups
2-4-6-8-10-8-6-4-2 dips
6-5-4-3-2-1 x 3 dips (+10kg)
10-8-6-4-2 dips
4x10 decline push-ups
4x10 10kg front raise
4x12 incline push-ups
TOTAL: 271 push reps
rest 0:20/2:00

12.06.2016
PULL-DAY
1-2-3-4-5-4-3-2-1 regular pull-ups (+16Kg)
1-2-3-4-5-4-3-2-1 wide pull-ups (+16Kg)
1-2-3-4-5-4-3-2-1 chin ups (+16Kg)
1-2-3-4-5-4-3-2-1 army pull ups (+16Kg)
TOTAL: 100 pull reps
rest 0:20/5:00

14.06.2016
PUSH-DAY
4x10 push-ups
2-4-6-8-10-8-6-4-2 dips
6-5-4-3-2-1 x 3 dips (+10kg)
10-8-5-5-3-3-3-3 dips
4x10 decline push-ups
4x10 10kg front raise
4x12 incline push-ups
TOTAL:321 push reps
rest 0:20/3:00

15.06.2016
CENTURY TEST 4:07

16.06.2016
PULL-DAY (MU/OAC/OAP)
4x10 reg pull-ups
5,5,4,2 muscle-ups
3,2-oap 2,1-oac left arm + support
4,2-oap 2,1-oac right arm + support
10,10,7,6 army pull-ups
TOTAL:106 pull reps
rest 2:00/5:00

19.06.2016
PUSH-DAY
4x10 push-ups
2-4-6-8-10-8-6-4-2 dips
6-5-4-3-2-1 x 3 dips (+10kg)
10-4-4-3-3-3-3 dips
4x10 decline push-ups
4x10 10kg front raise
35-30-20-15 incline push-ups
TOTAL:289 push reps
rest 0:20/3:00

21.06.2016
REST-DAY

23.06.2016
PULL-DAY
1-2-3-4-5-4-3-2-1 regular pull-ups (+10Kg)
1-2-3-4-5-4-3-2-1 wide pull-ups (+10Kg)
1-2-3-4-5-4-3-2-1 chin ups (+10Kg)
1-2-3-4-5-4-3-2-1 army pull ups (+10Kg)
5-4-3-2-1 regular pull-ups
5-4-3-2-1 army pull-ups
TOTAL:130 pull reps
rest 0:20/5:00

28.06.2016
PULL-DAY
1-2-3-4-5-4-3-2-1 regular pull-ups
1(+50)|1(+40)|1(+36)|1(+34)|3(+24)|3(+16)|3(+10)
15 army pull ups
15 regular pull-ups
TOTAL:68 pull reps
rest 0:20/5:00

29.06.2016
CENTURY TEST: 3:38 (pb)

30.06.2016
PUSH-DAY
4x10 push-ups
2-4-6-8-10-8-6-4-2 dips
6-5-4-3-2-1 x 3 dips (+10kg)
5-5-3-3-3-3 dips
4x10 decline push-ups
4х10 regular pull-ups
4x1 oaс(r)
TOTAL:205 push reps
rest 0:20/3:00
В теме: SUMMER 2016 LOG
Отправлено: 18.05.2016 15:56
WEEK 12

16.05.2016
REST DAY

17.05.2016
5 minute plank
stretching

18.05.2016
chin-ups 1-2-3-4-5-4-3-2-1 (+16kg)
army pull-ups 1-2-3-4-5-2-2-3-2-1 (+16kg)
push-ups 50
muscle-ups 3
oac 1 (r)
В теме: 100 SPRING 2016 LOG
Отправлено: 11.05.2016 11:37
WEEK 11

10.05.2016
circuits: 6
6 pull-ups
10 squats
10 push-ups
10 squats

11.05.2016
circuits: 7
7 pull-ups
10 squats
12 push-ups
10 squats

12.05.2016
circuits: 7
7 pull-ups
10 squats
12 push-ups
10 squats

13.05.2016
chin-ups 1-2-3-4-5-4-3-2-1 (+16kg)
pull-ups 1-2-3-4-4-3-2-1-1 (+16kg)
army pull-ups 5-3-2 (+16kg)
push-ups 50

14.05.2016
REST DAY

15.05.2016
chin-ups 1-2-3-4-5-4-3-2-1 (+16kg)
army pull-ups 1-2-3-4-5-4-3-2-1 (+16kg)
pull-ups 2-3-2-2-1 (+16kg)
push-ups 40

WEEK 11 COMPLETED
В теме: 100 SPRING 2016 LOG
Отправлено: 03.05.2016 14:38
WEEK 10

3.05.2016
circuits: 4
10 pull-ups
10 squats
10 dips
10 squats
muscle-ups 2x5

4.05.2016
37 pull-ups
37 chin-ups
55 push-ups

5.05.2016
5 minute plank
stretching

6.05.2016
REST DAY

7.05.2016
circuits: 6
6 pull-ups + 16kg
10 squats
10 push-ups (diamond)
10 squats

8.05.2016
REST DAY

9.05.2016
circuits: 6
6 pull-ups + 16kg
10 squats
10 push-ups (diamond)
10 squats

CENTURY TEST(4:21)
muscle-ups 3x3
oac 1 (r)

WEEK 10 COMPLETED

В теме: 100 SPRING 2016 LOG
Отправлено: 26.04.2016 15:21
WEEK 9

25.04.2016
REST DAY

26.04.2016
circuits: 6
6 pull-ups + 16kg
10 squats
10 push-ups
10 squats

27.04.2016
circuits: 6
6 pull-ups
10 squats
10 push-ups (diamond)
10 squats

28.04.2016
CENTURY TEST (5:15) +
pull-ups 4x10
muscle-ups 3x3

29.04.2016
5 minute plank
stretching

30.04.2016
circuits: 6
6 pull-ups + 16kg
10 squats
10 push-ups
10 squats

1.05.2016
REST DAY

2.05.2016
circuits: 4
6 pull-ups + 16kg
10 squats
10 dips
10 squats

muscle-ups 2x5

WEEK 9 COMPLETED
В теме: 100 SPRING 2016 LOG
Отправлено: 18.04.2016 17:58
WEEK 8

18.04.2016
test pull-ups: 18
test push-ups: 50
test squats: 85
weight: 79

19.04.2016
REST DAY

20.04.2016
circuits: 6
5 pull-ups + 16kg
10 squats
10 push-ups (legs up)
10 squats

21.04.2016
REST DAY

22.04.2016
circuits: 6
5 pull-ups + 16kg
10 squats
10 push-ups
10 squats

23.04.2016
5 minute plank
stretching

24.04.2016
circuits: 6
5 pull-ups + 16kg
10 squats
10 push-ups
10 squats

WEEK 8 COMPLETED
В теме: 100 SPRING 2016 LOG
Отправлено: 12.04.2016 16:40
WEEK 7

12.04.2016
circuits: 6
5 pull-ups
10 squats
10 push-ups
10 squats

+dips 15,10,10,10

13.04.2016
REST DAY

14.04.2016
circuits: 6
5 pull-ups + 16kg
10 squats
10 push-ups
10 squats

15.04.2016
circuits: 6
5 pull-ups + 16kg
10 squats
10 push-ups
10 squats

16.04.2016
5 minute plank
stretching

17.04.2016
REST DAY

WEEK 7 COMPLETED

В теме: 100 SPRING 2016 LOG
Отправлено: 05.04.2016 19:28
WEEK 6

5.04.2016
circuits: 5
7 pull-ups
15 squats
15 push-ups
15 squats

6.04.2016
CENTURY TEST (5:42) +
circuits: 5
5 pull-ups
10 squats
10 push-ups
10 squats

7.04.2016
circuits: 5
7 pull-ups
15 squats
15 push-ups
15 squats

8.04.2016
REST DAY

9.04.2016
circuits: 5
7 pull-ups
15 squats
15 push-ups
15 squats

10.04.2016
circuits: 5
7 pull-ups
15 squats
15 push-ups
15 squats

11.04.2016
circuits: 6
5 pull-ups
10 squats
10 push-ups
10 squats

WEEK 6 COMPLETED
В теме: 100 SPRING 2016 LOG