today

- 5 x 5 pull ups. Grip changed after each set.

- 4 x 5 commando pull ups.

- 4 x 10 horizontal row, extra attention on the core.

- superset of

1. 6 neutral grip pull-ups
2. 10 knee-raises while tucking in the scapulas
3. 1 armed rows, 6 each side.

Warm up consisted of high jumps & distance jumps. Works better for me than anything else. Need to look further.

PLP near the evening.

Today

warm up: 10 high jumps.
10 distance jumps. Neural activation. Needs further research on my behalf.

11 x 3 pull-ups (10 sets straight + 1 after the failed neutral grips). Each set finished with 10 sec hang tightning the abs.

3 x 3 neutral grip pull-ups. Something's wrong. Had pain in right shoulder on the way down. Only in the very low position. Might be a case of impingement (which was fine again on regular pull up)

4 x 10 horizontal rows

3 x 10, unilateral row

3 x 10 neutral grip row.

Arms felt pumped. Muscle is still very hard & lots of tonus. Back felt trained, but not exhausted. Went training straight after eating a hearty meal.

Going to add a stretch & Rot. Cuff strengthening program. Should fix the whole bunch.

Tightning the buttocks & lifting the pelvic floor (aka paying attention to the core, I helping quite a bit).

forgot to add:

+ PLP
+ 10 sets of 20 sec Stomach vacuum.

yesterday

30 min stationary bike ride. Resistance 6. Added resistance last 4 minutes.

today

Running towards the park.

- 3 x 10 pull-ups. (last set was 6 & 4, lost concentration). 30 sec-1 min rest between each set.

- 3 x 15 horizontal rows.

Just maintenance.

Afternoon

- 20 squats
- 10 mountain climbers into 16 push ups
- 10 jumpsquats
- 10 backward lunges
- 50 m with 50 pound odd object carry
- 10 complete raises with odd object.

2 minute break between rounds. 6 round. Heavy rain. Wind. FUN!

More pushin & pullin.

Specifically

2 days ago lots of pushes, animal walks and more pushes.

yesterday

- 5 4 3 2 1 2 3 4 5 + 1 wide grip pull up.

- 4 x 5 commando

- 6 6 8 chin up

- 4 x 12 horizontal row

In between, some pushing days.

Today
half hour bikeride.

2 x 10 explosive jumps

6x 5 wide grip pull ups

2 x 6 commando pull ups

2 x 5 commando pull ups

6 x 4 chin ups
with 3 explosive jumps between sets.

Not much rest between sets. Didn't need it.

hi man! you is really sexy ! mmmmmm

Thanks

tuesday
warm up: jumps

4 x 5 wide

1 x 5
5 x 6 chin

1 jump in between

6 x 3 commando

1 x 10 pronated row
2 x 10 supinated

yesterday
8 x 100 meter sprint

dirty boxing

yesterday

- 7, 6 , 5 , 5 , 3, 2, 1 , 1 ,1 wide grip.

- 10 x 3 commando

- 3 x 10 row, supinated.

today

- 3 x 10 chair dips

- 10 L-sit from knee raise on chairs

- 3 x 15 push ups.

12 hours of standing upright work. Hour of walking during noon.

today
4 pause-stop push-upsets. 2 normal, 2 with 10 second break on the bottom position. 14 reps, changing every 2.

Jumps before, in between & after.

4 x 10 split squat
superset with 10 pikepress

diamond-calves.

Did train during the whole of april. Just got no time lef to log it.
Working 12 hours a day standing up is pretty efficient for the core!

Doing lots of fasting days.

Just did:

30 core complex.

need more:

stretching
training

trainingssong: http://www.youtube.com/watch?v=EBOMF2eToX4