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