xukxuk gets bigger log (ss) - Page 24 - Health and Fitness Forum

19-Apr
Pistol squats 6,6,6 @green band
Pike pushup 12,12 @5kg

20-Apr
Kettlebell swings 25,25,25 @24kg
OHP 10,10,10 @11kg
Hammer curl 10,10,10 @11kg

two short ones. losing a bit of motivation, but have a pull up bar being delivered this week.

Quote

04-23-2020 , 02:12 AM

#577

xukxuk

old hand

Join Date: Jan 2007 Posts: 1,589

23-Apr
Pistol squats 6,6,6 @green band
Pike pushup 16,16,16
Ab wheel 10,10,10
Chin-up 10 singles in between all sets

Quote

04-24-2020 , 01:59 AM

#578

xukxuk

old hand

Join Date: Jan 2007 Posts: 1,589

24-Apr
Core
Hammer curl 10,10,10 @11kg
OHP 10,10,10 @11kg
Pull-up 10 singles in between all sets

Quote

04-25-2020 , 04:19 AM

#579

xukxuk

old hand

Join Date: Jan 2007 Posts: 1,589

25-Apr
Kettlebell swings 25,25,25 @24kg
Push up 10,10,10 @10kg
Chin-up 8 @doubles with 15s between reps in between all sets

Quote

04-27-2020 , 07:09 AM

#580

xukxuk

old hand

Join Date: Jan 2007 Posts: 1,589

Code:

legs \ upper \ pull \ coreMon	rest \ push up variation \ dumbbell row \ ab wheel
Tue	pistol squat, rfess, nordic curl \ weighted pushup \ chinup \ other stuff
Wed	kb swings \ ohp+curl \ pull up \ ab wheel
Thur	rest \ push up variation \ dumbbell row \ other stuff
Fri	rest \ rest \ rest \ rest
Sat	pistol squat, nordic curl, rfess \ weighted pushup \ chinup \ ab wheel
Sun	kb swings \ ohp+curl \ pull up \ other stuff

Gonna try this out as bit of a home workout programme. Just doing Tue on Mon this week

Quote

04-29-2020 , 02:04 AM

#581

xukxuk

old hand

Join Date: Jan 2007 Posts: 1,589

29-Apr
Kettlebell swings 25,25,25 @24kg
Hammer curl 10,10,10 @11kg
OHP 10,10,10 @11kg
Ab wheel 10,10,10
Pull-up 9 singles in between all sets

Quote

05-02-2020 , 03:31 AM

#582

xukxuk

old hand

Join Date: Jan 2007 Posts: 1,589

30-Apr
Pike push up 15
Dumbbell row 10 22.5kg

02-May
Pistol squats 10,10,10 green band
Push up 12,12,12 10kg
RFESS 8,8 22kg
Hammer curl 12,12 11kg
Reverse Nordic curl 12,12
Chin up 10 doubles, 10s between reps

Quote

05-03-2020 , 04:35 AM

#583

xukxuk

old hand

Join Date: Jan 2007 Posts: 1,589

03-May
Kettlebell swings 25,25,25 24kg
Hammer curl 10,10,10 11kg
OHP 10,10,10 11kg
Ab wheel 10,10,10
Pull-up 10 singles in between all sets

Quote

05-04-2020 , 04:17 AM

#584

xukxuk

old hand

Join Date: Jan 2007 Posts: 1,589

04-May
Yoga push up 10,10,10
Dumbbell row 8,8,8 25kg

Quote

05-06-2020 , 02:08 AM

#585

xukxuk

old hand

Join Date: Jan 2007 Posts: 1,589

06-May
Push up 12,12,12 10kg
Hammer curl 8,8,8 12.5kg
Core

Quote

05-06-2020 , 04:13 AM

#586

xukxuk

old hand

Join Date: Jan 2007 Posts: 1,589

My gym has started offering limited spots to do outdoor weightlifting. So yesterday evening, I did some snatches @50kg and clean&jerk @60kg. Feels good to get some weightlifting in.

Quote

05-09-2020 , 03:56 AM

#587

xukxuk

old hand

Join Date: Jan 2007 Posts: 1,589

09-May
Pistol squats 6,6,6 blue band
Yoga push up 12,12,12
Hammer curl 10,10,10 12.5kg
Ab wheel 10,10,10
OHP 10,10,10 12.5kg

Also started doing that fighter pull up program. Started with 3RM

Quote

05-09-2020 , 06:58 AM

#588

arjun13

Pooh-Bah

Join Date: Jan 2008 Posts: 5,389

Nice! I started it too. I'm basically running 2 versions of it, one weighted and one unweighted (15RM and 3RM). Is yours weighted?

Quote

05-09-2020 , 07:56 AM

#589

xukxuk

old hand

Join Date: Jan 2007 Posts: 1,589

Unweighted. I suck at pull ups and always have. Or rather, have never really put effort into doing them. Since installing a pull up bar at home, about 2 weeks ago, already seeing massive improvements.

Quote

05-11-2020 , 02:08 AM

#590

xukxuk

old hand

Join Date: Jan 2007 Posts: 1,589

11-May
Push up 15,15,15 10kg
KB swing 25,25,25 24kg
Hammer curl 10,10,10 12.5kg
Ab wheel 10,10,10

Bad news: never stuck to my 'programme'
Good news: gym will regularly offer outside weightlifting training again, so I will try to get into a rhythm of 2x per week weightlifting and complement with home stuff

Quote

05-12-2020 , 03:11 PM

#591

xukxuk

old hand

Join Date: Jan 2007 Posts: 1,589

12-may
Weightlifting
Snatch up to 55kg, some doubles hang @50kg
Clean and jerk up to 60kg, bunch of doubles

Sent from my SM-G973F using Tapatalk

Quote

05-15-2020 , 02:00 AM

#592

xukxuk

old hand

Join Date: Jan 2007 Posts: 1,589

13-May
Hammer curl 10,10,10 12.5kg
Core stuff

15-May
Yoga push up 15,15,15
Hammer curl 10,10,10 12.5kg
Ab wheel 10,10,10

Neglecting legs. ¯\_(ツ)_/¯

Quote

05-16-2020 , 08:30 AM

#593

xukxuk

old hand

Join Date: Jan 2007 Posts: 1,589

16-may
Weightlifting outside
Snatches up to 61kg, then 2x4 50kg hang snatch
Squats up to 5x90kg
Snatch pull 3x3 at 70kg

Felt pretty good

Sent from my SM-G973F using Tapatalk

Quote

05-17-2020 , 04:37 AM

#594

xukxuk

old hand

Join Date: Jan 2007 Posts: 1,589

17-May
Push up 15,15,15 10kg
Hammer curl 10,10,10 12.5kg
Reverse Nordic curl 12,12,12
Ab wheel 10,10,10

Quote

05-19-2020 , 03:20 PM

#595

xukxuk

old hand

Join Date: Jan 2007 Posts: 1,589

19-5
Weightlifting

Hang snatch 3x3 @50kg
Clean up to 1x75kg, then some hang clean+push press singles at 60kg
Squats up to 3x95kg, then 3x5 @80kg

Quote

05-20-2020 , 02:02 AM

#596

xukxuk

old hand

Join Date: Jan 2007 Posts: 1,589

20-May
Hammer curl 10,10,10 12.5kg
Ab wheel 10,10,10
OHP 10,10,10 12.5kg

Quote

05-29-2020 , 01:55 AM

#597

xukxuk

old hand

Join Date: Jan 2007 Posts: 1,589

21-May
Pistol squats 6,6,6 blue band

22-May
Resistance band stuff

26-May
Ab wheel 10,10,10
WL: snatch up to 62kg

29-May
Pike push up 15,15,15
Hammer curl 10,10,10 12.5kg
Ab wheel 10,10,10

Bit of a lazy week

Quote

05-29-2020 , 08:47 AM

#598

xukxuk

old hand

Join Date: Jan 2007 Posts: 1,589

What has been going fairly well, is the pull up programme. Started 3 weeks ago with 3 reps @10RPE, this morning did 6 reps @9-9.5RPE

Quote

06-11-2020 , 05:06 AM

#599

xukxuk

old hand

Join Date: Jan 2007 Posts: 1,589

Still doing some stuff sometimes, but not very much.

Went for max reps on pull ups today, got 9 (ugly of course). Gotta admit, that is a pretty huge improvement, coming from 3 reps max 6 weeks ago. I think my goal is to be able to do 3x10 reps, so I can one day do (some mutilated form of) LSUS programme (LOL!)

Quote

07-01-2020 , 02:38 PM

#600

xukxuk

old hand

Join Date: Jan 2007 Posts: 1,589

FitNotes Workout - Wednesday 1st July 2020

** Snatch **
- 65.0 kgs x 1 rep
- 68.0 kgs x 0 reps
- 68.0 kgs x 0 reps
- 68.0 kgs x 0 reps

** Clean & Jerk **
- 65.0 kgs x 1 rep
- 70.0 kgs x 1 rep
- 75.0 kgs x 1 rep
- 78.0 kgs x 1 rep

** Hang Clean **
- 60.0 kgs x 2 reps
- 60.0 kgs x 2 reps
- 60.0 kgs x 2 reps

** HBBS **
- 90.0 kgs x 3 reps

** Snatch Pull **
- 70.0 kgs x 3 reps
- 70.0 kgs x 3 reps
- 70.0 kgs x 3 reps
- 70.0 kgs x 3 reps

Back in the gym wooo

Now it's time to get back on a programme

Sent from my SM-G973F using Tapatalk

Quote

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