2x6 chin ups 1x4 chin ups 1x10 pull-ups with assisting feet 1x16 pull-ups with assisting feet 1x18 pull-ups with assisting feet 2x8 pull-ups going down / Negatives 1x10 pull-ups going down / Negatives 3x10 bodyweight rows on heels 3x10 bodyweight rows on feet 1x20 regular pushups 1x20 diamond pushups 1x20 wide-grip pushups 2 minute one arm plank hold (1 minute per arm) 3x12 one arm pushup on 1/2 way (6 per arm) 1x22 decline pushups 1x20 decline pushups 3x12 raised leg pushups 1x20 jumping legs from middle to sides on pushup-plank 2x12 pike-pushups 1x20 shouldertap pike-pushup-plank 1x20 shouldertap pike-pushup-plank with feet on chair 1x10 deep pushups (with power-tower) 1x8 deep pushups (fail) 2x20 shoulder taps on plank 2x20 hip taps on plank 2x16 regular db hammer curls 3x16 cross db hammer curl 2x12 wide db curl 1x8 wide db curl (fail)
Inspiring! Being able to do one arm push ups is a cool goal and quite the achievement of fitness! I think i'll copy you on the upper body part! Would you do something different if you were to start again?
Heya, @frere ! Do it, I'm glad that I inspire other people! Well I dunno. I experiment a lot. But if I would take a big break and start over again I would start softly to see how fit I am actually. After that I increase it at the end it is like this: Do the best you can actually do and improve yourself with increasing the reps or the time for a workout.
5x abs of steel 1x brute-abs 3x code of abs 3x armor abs 3x20 double crunch 3x10 reverse crunch on power-tower
1x21 regular push ups (warm up) 1x21 diamond push ups (warm up) 1x8 dip on power-tower 3x10 dip on power-tower 2x16 dumbbell press (9 kg each dumbbell) 1x20 dumbbell press (9 kg each dumbbell) 1x15 deep pushups on power-tower 2x12 deep pushups on power-tower 3x10 pike-pushups 1x20 shoulder-taps on pike-pushup-plank 2x10 decline pushups 1x12 French curl (tricep overheard extension) 9kg 2x15 French curl (tricep overheard extension) 9kg 2x15 Skullcrusher with 5 kg each dumbbell 1x10 Skullcrusher with 5 kg each dumbbell 3x40 bent over rows with 9 kg dumbbell (20 each arm) 3x15 Dumbbell kickback with 6,5 kg dumbbell some of the exercises are from this video:
Today the biceps: 1x20 db palm curl (warm up) with 9,5 kg dumbbell 3x12 zottman curl with 9,5 kg dumbbells 3x16 wide db curl with 9,5 kg dumbbells 3x16 cross db curl with 9,5 kg dumbbells 3x12 negative db curl negative with 9,5 kg dumbbells 3x16 neutral db curls with 9,5 kg dumbbells 3x20 db palm curl with 12 kg dumbbell
did this one: Then I did: 3x abs of steel (but every exercise for 30 secs) without body saw after every set I took 30-60 sec break/pause 3x armor abs with 10 double crunches at the beginning to each set 3x10 leg raises on power tower 1x20 knee raises on power tower
1x22 regular pushups 1x22 diamond pushups 9x11 diamond pushups 1x12 diamond pushups 3x6 pike-pushups 5x8 pike-pushups 8x10 wide-grip-pushups 2x12 wide-grip-pushups 1 minute break after each set. I did these because of this video: Next time I increase the reps. Diamonds at the beginning were easy. Pike-pushups became harder and wide-grip was okay.
Let's go again with bicep-workouts: 1x40 db palm curl with 12 kg 3x12 bodyweight rows on heels (power-tower) 3x12 bodyweight rows on feet (power-tower) 3x12 neutral dumbell curls + negative combined 1x10 pronated dumbell curls with 12 kg dumbells 1x20 pronated dumbell curls with 12 kg dumbells 1x10 pronated dumbell curls with 12 kg dumbells 3x12 suprinated dumbell curls with 12 kg dumbells 3x12 cross db curls with 12 kg dumbells 3x10 concentration curl with 9.5 kg dumbells 2x16 wide db curl with 9.5 kg dumbells 1x14 wide db curl with 9.5 kg dumbells (fail) 3x12 db palm curl with 14,5 kg
1x22 regular pushups (warm up) 1x22 diamond pushups (warm up) 1x16 spiderman pushups 1x2 minute one-arm-pushup-plank (1 minute per arm) 3x16 one-arm-pushups on 1/2 way (8 per arm) 3x20 incline one-arm-pushups (10 per arm) 1x10 pull ups with assisting feet 1x20 leg raised pushups 1x10 negative pull ups 1x20 leg raised pushups 1x10 negative pull ups 3x8 dips 3x16 decline pushups 2x12 diamond + decline pushups 3x12 seated db shoulder press (5 kg dumbbell) 3x10 dumbbell bent over reverse fly 3x16 muscle emotion 3x10 leaning lateral raise
5x abs of steel (but with double reps of crunches, flutter kicks, leg raises, air bike crunches and crunch kicks) 3x code of abs 3x armor abs 3x10 leg raises on power tower 2x20 knee raises on power tower
5x burnout-workout 5x maximum-burn-workout 5x ultimate-burn-workout 1x20 regular pushups 1x20 diamond pushups 1x12 spiderman pushups 1x12 hindu-pushups 1x12 inner pec pushups 1x12 split squat pushups 1x12 staggered pushups 2x12 dragon-pushups 1x12 power knee pushups 1x12 wide grip pushups 1x12 decline pushups 1x12 wide grip pushups 1x12 incline grip pushups
Biceps today: 3x12 dumbbell shrugs 12 kg with dumbbells 3x12 deadlifts 12 kg with dumbbells 1x 1 minute farmer walk 12 kg with dumbbells 3x12 zottman curls 12 kg with dumbbells 3x12 cross db curls 12 kg with dumbbells 3x12 wide db curl 12 kg with dumbbells 3x10 negative db curl negative with 12 kg dumbbells 3x16 db palm curl with 12 kg dumbbells
Pushups again! Including other exercises with power-tower. 1x22 regular pushups (warm-up) 1x22 diamond pushups (warm-up) 1x20 wide-grip pushups (warm-up) 1x16 leg-raised pushups 2x10 bodyweight rows with heels on ground 1x16 deep pushups 1x10 dips (last rep fail) 2x12 dragon-pushups 1x12 spiderman-pushups 1x10 pullups with assisting feet 1x15 diamond + decline pushups 1x20 decline pushups 1x10 deep pushups 1x10 negative pullups (speak just from up to down)