pull up

All posts tagged pull up

Workout – January 10th, 2017

01 - Jan 10, 2017

Today’s Workout: Happy New Year to all! I’m back updating with some of my weekly workouts. Here is one from January 10th getting some of the Christmas Sogginess off. 

Weight – 193lbs  HRV – 7 Sympathetic

Stress: 4/10 – Sleep: 8/10  – Nutrition: 9/10 – Energy: 8/10 – H2O: 9/10

A – Airdyne 2 Sets x 2mins (60s)   

B – Deadlift 3 Sets x 5 (2-4mins)
(Rest 2-3mins b/w sets)

C – Underhand Grip Chins 3 Sets x 5-8 @ 3111, last set is  a triple dropset
(2mins b/w sets)

D – Underhand Grip Pulley Row 3 Sets x 8-10 @ 3012, last set is a triple dropset
(2mins b/w sets)

E – Straight Barbell Curls 3 Sets x 8-10 @ 4011, last set is a triple dropset 
(Rest 2mins b/w sets)

Facebooktwittergoogle_plusredditpinterestlinkedinmail

Workout – Dec 3, 2016

12 - Dec 3, 2016

Today’s Workout 

Weight – 188.25lbs  HRV – 10

Stress: 5/10 – Sleep: 7/10  – Nutrition: 9/10 – Energy: 7/10 – H2O: 9/10

A – 3mins x 30s Renegade Row + 30s Touch Jacks   

B – Power Clean 2 Sets x 6, 1 Set x 6 + 10 Good Morning Jumps + AMRAP Kettlebell Swings @ 32kg
(Rest 2-3mins b/w sets)

C – Cliffhanger Chin Ups 4 Sets x 5-10 @ 3111 (Alt Sides = 2 sets per side)
(2mins b/w sets)

D – Db Board Incline Row 2 Sets x 6-8 @ 3012, 1 x Triple Dropset
(2mins b/w sets)

E – E-Z Bar Reverse Curls 2 Sets x 15-30s Negatives, 1 Set x 15-30s Negative + Double Drop Set For Reps 
(Rest 2mins b/w sets)

Facebooktwittergoogle_plusredditpinterestlinkedinmail

Workout – Nov 29, 2016

11 - Nov 22, 2016

Today’s Workout 

Weight – 189.00lbs  HRV – 9 Sympathetic

Stress: 4/10 – Sleep: 9/10  – Nutrition: 9/10 – Energy: 8/10 – H2O: 9/10

A – Ladder Drills x 5mins   

B – Hamstring Curl 2 Sets x 6 @ 4011, 1 x Triple Dropset)
(Rest 3mins b/w sets)

C – Close Grip Underhand Chins 2 Sets x 8-12 @ 3011, 1 x Triple Dropset (Weighted Chins + Chins + Kipping Chins) 
(Rest 2mins b/w sets)

D – Fat Grip 2 Handle Semi Supinated Row  2 Sets x 10-12 @ 3012, 1 x Triple Dropset
(Rest 2mins b/w sets)

E – Db 60˚ Incline Bicep Hammer Curl  2 Sets x 8-10 @ 3111, 1 x Triple Dropset
(Rest 2mins b/w sets)

Facebooktwittergoogle_plusredditpinterestlinkedinmail

Workout – Nov 14, 2016

11 - Nov 14, 2016

Today’s Workout 

Weight – 194.25lbs  HRV – 8 Parasympathetic

Stress: 6/10 – Sleep: 8/10  – Nutrition: 8/10 – Energy: 7/10 – H2O: 8/10

A – Airdyne 4 Sets x 30s On/ 30s Off  

B – Goblet Side Step Up 2 Sets x 10/leg @ 4011, 1 x Triple Dropset (Goblet x 10/leg + BW x 6-10/leg + Single Leg Wall Sit x As Long As Possible)
(Rest 60s b/w legs)

C – Low Incline Pulley Bench Press 2 Sets x 8-10, 1 x Triple Dropset 
(2mins b/w sets)

D – Db Incline 90˚ Trap-3 Raise 2 Sets x 10-12 @ 3012, 1 x Triple Dropset
(2mins b/w sets)

E1 – E-Z Reverse Tricep Pressdown 2 Sets x 8-10 @ 4011, 1 x Triple Dropset
(10s then move to E2)
E2 – Ball Jack Knife 3 Sets x 6-10 * focus on lifting feet off
(Rest 2mins then move back to E1)

Facebooktwittergoogle_plusredditpinterestlinkedinmail

Workout – Nov 8, 2016

11 - Nov 8, 2016

Today’s Workout 

Weight 194.5lbs  HRV – 9 Sympathetic

Stress: 4/10 – Sleep: 9/10  – Nutrition: 9/10 – Energy: 8/10 – H2O: 8/10

A – Run 1 Set x 3mins 

B – Glute Ham Raise 2 Sets x 3-6 Strict @ 6111, 1 x Triple Dropset (Strict x 3-5/Kip x 8-10/Russian Kettlebell Swing x 30 @ 24kg)
(Rest 2-3mins b/w sets)

C – Wide Grip Pull Ups 2 Sets x 6-10, 1 x AMRAP Strict + Kips
(2-3mins b/w sets)

D – Db Board Horizontal Row  2 Sets x 10 @ 3012, 1 x Triple Dropset
(2mins b/w sets)

E – E-Z Bar Close Grip Post Curl 2 Sets x 8-12 @ 3011, 1 x Triple Dropset
(2mins b/w sets)

Facebooktwittergoogle_plusredditpinterestlinkedinmail