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  1. #1
    Registered User dankom's Avatar
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    Dankom's road to muscle up

    07.07.2021 wednesday
    back
    pull up 5 sets of 4,4,4,4,4
    chin up 5 sets of 2,2,2,2,2
    australian pull up 5 sets of 4,4,4,4,4

    chest
    dips 5 sets of 6,6,6,6,6
    ring push ups 5 sets of 5,5,5,5,5

    triceps
    triceps chair dips 5 sets of 10,10,10,10,10

    felt ok, more reps next time in last sets
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  2. #2
    Registered User dankom's Avatar
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    10.07.2021 saturday
    back (gymnastic rings)
    pull up 5 sets of 4,4,4,4,4 and a half
    chin up 5 sets of 2,2,2,2,3 with reserve
    australian pull up 5 sets of 4,4,4,4,5 just enough

    chest
    dips 5 sets of 6,6,6,6,7 with reserve
    ring push ups 5 sets of 5,5,5,5,7 last just enough

    triceps
    triceps chair dips 5 sets of 12,12,10,10,11 just enough

    felt ok, next workout again lvl-up
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  3. #3
    Registered User dankom's Avatar
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    11.07.2021 sunday
    core
    ab roller 5x 7,7,7,7,8 just enough
    plank 5x 39,39,39,39,45 seconds, just enough
    leg raises 5x 15,15,15,15,15 hard
    crunches variation 5x 12,12,12,12,12 ok, with little reserve
    (pause between all exercises always 1 and half minute)

    felt ok, increase reps on some exercises next time
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  4. #4
    Registered User dankom's Avatar
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    Tuesday 13.07.2021
    Back
    pull ups 4,4,4,4,4
    chin ups 2,2,2,3,3
    australian pull ups 4,4,4,5,5

    Chest
    dips 6,6,6,7,7
    ring push ups 5,5,5,6,7

    Triceps
    chair triceps dips 11,11,11,11,11

    felt tired in the start, then ok
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  5. #5
    Registered User dankom's Avatar
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    Saturday 17.07.2021
    Chest
    dips 6,6,7,7,7 ok
    ring push ups 5,6,6,6,6 ok

    Back
    pull ups 4,4,4,3 and half, 3 hard
    chin ups 2,2,2,3,3 +-ok
    australian pull ups 4,4,4,5,5

    Triceps
    chair triceps dips 11,11,11,11,12

    back training was kinda hard, because I started with chest first, otherwise ok workout
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  6. #6
    Registered User dankom's Avatar
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    Thursday 22.07.2021
    Back
    pull ups 4,4,4,4,4 just enough
    chin ups 2,2,3,3,3 OK
    australian pull ups 4,4,5,5,5 OK

    Chest
    dips 6,6,7,7,7 hard last set (6+1)
    ring push ups 5,6,6,6,6 just enough

    Triceps
    chair triceps dips 11,11,11,12,12 just enough

    OK training
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  7. #7
    Registered User dankom's Avatar
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    Sunday 25.07.2021
    Shoulders
    Pike push ups on push up bars 5,5,5,5,5 ok

    Core
    ab roller 7,7,7,8,8 hard
    plank 40,40,40,40,50 ok
    leg raises on floor 15,15,15,15,15 ok

    felt ok, last set of ab roller was hard and with not very good technique
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  8. #8
    Registered User dankom's Avatar
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    Thursday 29.07.2021
    Shoulders
    pike push up 5,5,5,5,5 ok

    Chest
    paralette push up 7,7,7,7,7 ok

    Core
    ab roller 7,7,7,7,7 ok
    plank 40,40,40,40,40 ok
    leg raises 15,15,15,15,15
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  9. #9
    Registered User dankom's Avatar
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    Sunday 08.08.2021
    shoulders
    pike push up 5,5,5,5,6 ok

    chest
    paralette push up 7,7,7,8,8 ok

    core
    ab roller 7,7,7,7,7 ok
    plank 40,40,40,40,40 ok
    leg raises 15,15,15,15,15
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