technique work ket 24 kg shoulders press

 40 kg starting motion work 30 sec each arm x 4

5 reps x 4 sets

dips 65 kg.grip with iron 5

 pullups some attempts with 65 kg no reps

dips 5 x 5 sets 65 kg 

weight 75,2 full food and water

2 sets x 25secs hold hugegrip ket 40 kg

2 sets 11kg x all 4 sides wirsts x 14 reps

some secounds holds terminator 25 kg ket

1-2 falangs about 12 sec 40 kg x 2 sets

pullups 40kg

8 reps 

4sets  4  3 3 3 with 30 secpause

4 sets x 4 reps 

dips 65 kg and grip rubber 4

 dips attemptes 75 kg for 2 reps x 3sets bad techniq

dips 65 kg 1 set 5 set 2 4 reps sets 3 4 reps

rubber 18 reps middle rubber x 4 reps

heavy rubber 3 reps x 4 sets

tennis ball work with fingers

grip iron 4

 11 kg dumbel movements 4 side each arm x 12x 2 sets

grip covered  holds 20 sec each arm 40 kg x 2 sets

end fingers holds 8 sec 25 kg ket terminator exercise

1st falang 40 kg ket hold 14 sec x 2 sets

assisten get up 25 kg ket supination x 2 reps x 2 sets

dips 55 kg test pullups 55 kg

 dips 55 kg 2 sets x 6 reps

dips 50 kg 2 sets x 10 reps

test 55.300 on pullup different grips and wide

in clouthes 75,8 clouthes 800 gramm

day before dips 2 sets 40 kg x 15 reps

pull test

 51 kg different grips and widefor pullups

4 sets x 3 reps cleans 40 kg plus biceps nehative down ketelbell

pullups 25 kg

 9 reps plus 2 10 sec pause 11 reps total  

4 3 3 3 3reps with 30 sec pause between sets 

4 sests with 2 min pause 5 5 4 4

2sep and 40 kg pull ups

pullups 40 kg

6 reps pauseand 1 rep

12 reps  x 5 sets 3 3 2 2 2 pauses 30 sec between sets

4 x 4 5 min rest

grip rubber 3 and oxydacid chest 3

 press 24 kg 4 sets pyramid  6-8-10-12 reps each arm

middle rubber ring 16 reps x 3 sets

part closing heavy rubber ring x3 sets x 3 reps

round movements every side bit closed light rubber ring 3 sets x 3 reps

7 singles close heavy ring

grip iron 3 and shoulders oxydaccid shoulders 3

  4 reps up ket 16 for wirst x 2 sets secound set very bad quality

hold end fingers 16 kg each arm terminator x 2 sets x 12 sec

hold 12 sec 1st falang 40 kg ket x2

hold gripper covered 10 sm 40 kg ket 12 sec x 2

6 kg dumbel wirst movements each 4 side x 12 reps x 2 sets

 50 60  reps double arm shoulder press 12 kg 0xy

pullups strickt technique with 32 kg 1 set 7 reps 10 sec pause 1 rep se 2 bic 4 reps quality with hold and borm 5 reps

oxyd chest 2 and pullups

 16 kg each arm

16 rep 18 rep 25 rep

24 kg set 1 - 6 reps with strickt no lose balance with middle spped down

                2-  7 reps hold 1 sec over bar normal speed down no pauses

                3 - 8 reps with double movements moment in couple reps probably with bad poer start and slow motion in last rep with double movement for jaw over bar

acro complexes

 trampoline jumps hands up

trampoline jumps hands on waist

somersaults front and back

hands back bridge

handstand

skipping rope

wheel both sides

sport  mats jumps in horizontal body position fall on high

sport mats jumps on hight with somersaults back

back fall on trampine and stand on legs

back fall on trampoline and stand on knees

back sault with assistent

rubber grip workout 2

 14 reps middle gripper x 4

3  reps partial close heavy gripper x 4 reps

light griipper roud movements x 3 reps

grip iron 2 and shoulders oxydaccid shoulders 2

 3 reps up ket 16 for wirst x 4 sets

hold end fingers 16 kg each arm terminator x 4

hold 10 sec 1st falang 40 kg ket x4

hold gripper covered 10 sm 40 kg ket 10 sec x 4

6 kg dumbel wirst movements each 4 side x 10 reps x 4 sets

40 50 60 70 reps double arm shoulder press 12 kg 0xy

bench press 16 kt and grip with round expanders

 4 sets x12 reps middle expander

4 sets x2 reps no closing heavy expander

4 sets light expander round movements x 2 bad quality

bench press one arm 16 kg ket 14 16 18 20 reps

test  strick technique pullups for 12 reps with 16 kg about 2 or 3 pauses for sec or 2

28 jule workout with 40 kg kettelbell

snatch kett 40 kg 6 sets x 1 rep

attempts hight pullups 40 kg hang rest 4 grips x 4 reps mark 2/10

26 jule

skip some records again

dips 64 kg 3 sets x 4 reps 3 sets x 2 reps 2 sets x 2 reps

3 setss kettelbell getup 40 kg 2 reps 3 sets 1 rep

15-16 june

2 x 2 rubber assisted one arm pullups
acrobatick back salt front salt attempts handstand

covid fit 13 june

4 x 3 rubber dips
4 abs x 26
70 kg one arm bend raw in machine

covid fit 12 jule

skip alot rec s for 2 weeks in diary
4 grips for hight pullups x 4 reps 32 kg
4 reps norm grip strict pull
3 sets x 4 reps kett snatch
3 atempt human flag attempts pushups

covid fit 26 june

12 reps with rubber pull each arm x 8 sets
abs 8 sets x 4
neck with rubber 2 rounds all sides x 12 reps
32.5 kg bicep curl x 4 reps x 5 sets
shrugs 12 reps each arm 37.5 kg x 4 sets

covid fit 25 june

6 pushups each arm plus 18 kg
1 arm mucule ups ith rubber 8 sets x1 rep
8 sets abs x 22 reps
batterfly 3 fail sets over trained  chest probably

covid fit 23 june

macine for back 125 kg 4 x 4
rubber for dips 8 x 2 reps each arm
abs 24 x 8

pullups attempts highter chest  24 kg explosive reps x 3 rep
snach 6 reps x 3 sets

covid fit 22 june

bic machine 30 kg 4 x 4
squad jumps 120 kg mackne 4 x 4
shrugs in machine 4 x 24 rep


dips 57 kg  6 x 6
32 kg kett getup 6 x 6

covid fit 20 june

pistol sqads 1 leg  32 kg 4 sets x 5 reps
some kettelbell juggling  moment 32 kg litle
weight 70.9

covid fit 19 june

batterfly machine 3 reps 80 kg 3 reps 75 kg 4 reps 70 kg and total 8 sets go down
3 sets one arm pushups plus 18 kg  5 4 3
8 sets 10 reps hight conect rubber each arm
2 sets wrestling bridge
8 sets abs x 22 rep
jogging 5 min
3 sets hight pullups different grips
15 10 5

covid fit 18 june

machine for back 115 kg x 4 reps and weight go down minus 5 kg each step
5 one leg sqad jumps x 3 set
8 attempts 1 muscule up prep exercise
8 sets abs x 22 rep
neck with rubber 2 rounds x 12 reps

covid fit 16 june

11 reps each arm shrugs in machine
8 sets x 4 reps in machine plus 27,5 kg
squad jumps in machine 115 kg x4 reps x 4 sets
calviar getups in machine 2 sets x 12 reps
2 rounds with rubber all sides for neck x 12 reps
4 sets abs 22 reps

covid fit 15 june

batterfly in machine  70 kg 2 sets x4 rep
                              65 kg 2 sets x  4
                             60kg 2 sets x 4 rep
                             55 kg 2 sets x 4 rep
1 arm pushups about 13 kg x 5 reps x 3 sets

covid fit 14

rubber dip press 8 x 2 each arm
8 sets abs x 20
back bend raw machine 4 x 4 x 100 kg  95 kg x 1 90 kg x2 85 kg x 1
one high jumps 3 sets x 4 reps

covid fit 13 june

5 sets butterfly in machine 75 kg x 4 reps 1 set 70 kg x 4 rep 65 kg x4 rep 60 kg x 4 rep

4 sets squad  jumps in machine plus 100 kg 

4 sets calviar leg getups x 12 reps in machine with 100 kg

8 sets abs x 20 reps

8 serts  rubber exercise for back finishers x 10 reps  low level plug

covid fit 12 june

complex x 8 sets one arm musuleup prepare exercises
8 sets abs x 17 reps
10 each arm reps max weight for trapecium shrugs
biceps curls 22 kg x 4 reps x 8 sets

covid fit day 15 16 17 18 19 20 21

15
pistol squads 3 x 7 +32 kg

16
pullups 8 sets x 45.5 kg x 2 reps different grips

17
dips 8 sets 57 kg x 3 reps

18
dips 8 sets x 57 kg x 4 reps

19
pullups 32 kg x 2 reps to chest x 8 sets
machine for back 80kg barbells x 8 sets x 4 reps
rubber finishers low lev  8 x 10 each arm
2 sets one leg high jumps x 2 reps

20
pistol squads plus 32 kg 3 x 4 sets
different abs  8 sets x 15

21
batterfly machine 8 x 55 kg x 4 reps
one armm rubber dip 8 repss x 1
one arm pushups
7+4 6+3 4+2 for each arm
abs 8 sets x 17 reps

covid fit day 11 16 date

6 sets dips x 50 kg x 5 reps

covid fir day 10 15 date may one arm push pull

2 sets x 10 reps one arm pushups with 11 kg
2 grips starters  one arm pull x 5 reps

covid fit day 9 13 date just biceps curls

biceps curls with towel kettelbel 24 kg x 8 sets
some shadow boxing
neck workout all sides x 2 sets all 4 sides x 10 reps

covid fit day 8 teusday 12date

40 pushups norm form
36 pushups x 3 sets different levels hand position
2 reps  1 leg hight jumps  x 4 sets
rubber one arm dips x 6 reps x 3 sets

covid fit day 7 monday legs

kett press each arm 27 kg 3 reps x3 sets while the day
pistol squads  27 kg 5 reps each leg x 4 sets
some workour with rubber finishers 3 sets x 8 reps

covid fit day 6 dwnrabshang pull

8 sets x 3 reps diff grips pull up plus 24 kg to chest level exposive
one arm dip 4 sets x 1 rep attempts
4 sets 1 rep attemts 1 am muscule up low  bar rubber attempts
1 arm pill abs leg raises 3 x 4 reps each arm
2 1 arm  pushup position workout wirst x 5 reps
2 sets x 5 reps wirst pullus 1 arm position
6 sets 36 kg  one leg calviars
neckrubber test

covid fit day 5 dips trap r habs thrusday 1 kg

all one arm ruber pull finishers 3 x 6 another angle 2 x 4 ruber dip ruber 3 x 4
dips 24 kg  3 x18 2x 12  10 8 6
later  shadow boxing 1 kg  between sets abs and trapeciums no rest
trap 6 x1- 36 kg
abs 24 kg x 10

covid fit day 4 theusday

 starters 11 kg 3 grips one arm pullups x 5 reps
one arm pushups 11 kg 3 x 6
skipping rope
9 negatife diff grips each arm non stop
71.4

covid 19 fit 3 monday

5 attemts 1 arm dips
5 one leg sqads to hight jump
35 claddick pushups x 2
3 levels 3 hand positons x 30 reps total 150 pushups
scipping roupe difirint legs movements  30-60 sec x 5 sets

tube mass stretching auto training



 hold metal ball22 sec right 30 sec left 20 sec left  26 src right
20 sec  squeeze dum bar  x2 rep  plus 20 sqezze each arm each side 20 reps
70.8 kg
bath minus 300 to 500 gramm
70.5
stretching 70.4

covid 19 fit saturday 2

pistol sqads plus 24 kg 2 x 4
squad jumps 24 kg 2 x 18
test one arm wirst hang pullup bar workout and push jumps one arm pushups position
4 x 3 reps one arm hang pullup bar leg raises

covid 19 fit 1 friday

some exerscies for strong grip test
evening 6 sets x 3 reps 36 kg different grips

71 kg
autotrening

calistenick 1 (2020)

dips 15 reps x 8 set
biceps curls with stone 10 reps x 8 set
abs crunches 8 sets x 15 reps