I in a park in heavy clothes and back bag with 10 kg (22 lbs) barbell.
1.For warm-up was done 10 assisted one arm pullups for each arm.
2. 2 reps with 10 kg super hight pullups but level fly just to belly button after rest maybe 3 minutes and second try 2 reps fly fell down to something between belly button and down part of chest after some rest and without weight was the same result with same 2 sets and 2 reps.(my maximal result I was check for super hight pullups to belt level was 4.7 reps).
3. 20 squat jumps with 10 kg .
4.20 dips 10 kg.
5.with 10 kg(22 lbs) barbell in arm was done one arm pull-ups to level nose each arm after i take rest about 3 minutes and my results become worse i was done about 2 reps each arm with 10 kg to head level.
6.Else one exercise i was gone check is same one exercise i was doing in routine for super hight pullups it is L-sit explosive hight pull-ups but this workout i was tried same with one arm so I was made 2 sets of 2 reps in set number one i was could flu only to normal one arm pull up level and in second set I was could fly to down part of chest level .
7. Was check assisted one arm straight bar dip with belt I was could done 3 reps each arm.
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