Bojan Vidanovic

Recent posts

  1. is at

    Tajoli

    21:21 (+0200)
    Milano, Italy
    18°C

  2. Push and pull training

    1
    Circuit: 3 sets, rest 120 sec
    1

    Scapular Pull Up:

    15 reps

    2

    Half-Lay Front Lever Raise Half ROM:

    5 reps

    1

    Scapular Pull Up:

    15 reps

    2

    Half-Lay Front Lever Raise Half ROM:

    5 reps

    1

    Scapular Pull Up:

    15 reps

    2

    Half-Lay Front Lever Raise Half ROM:

    5 reps

    2
    Pull Up
    1

    10 reps

    2

    10 reps

    3

    10 reps

    4

    10 reps

    5

    10 reps

    6

    10 reps

    7

    10 reps

    8

    10 reps

    9

    10 reps

    10

    10 reps

    3
    Parallel Bar Dip
    1

    10 reps

    2

    10 reps

    3

    10 reps

    4

    10 reps

    5

    10 reps

    6

    10 reps

    7

    10 reps

    8

    10 reps

    9

    10 reps

    10

    10 reps

    18:38 (+0200)
    Milano, Italy
    20°C

  3. Core training

    1
    Dragon Flag Raise
    1

    5 reps

    2

    5 reps

    3

    5 reps

    4

    5 reps

    5

    5 reps

    6

    5 reps

    7

    5 reps

    8

    5 reps

    2
    Lying Straight Leg Raise to Dragon Flag
    1

    5 reps

    2

    5 reps

    3

    5 reps

    20:06 (+0200)
    Milano, Italy
    17°C

  5. Push and pull training

    1
    Inverted Row
    1

    15 reps

    2

    15 reps

    3

    15 reps

    2
    Scapular Pull Up
    1

    15 reps

    2

    15 reps

    3

    15 reps

    3
    Pull Up
    1

    10 reps

    2

    10 reps

    3

    10 reps

    4

    10 reps

    5

    10 reps

    4
    Circuit: 5 sets, rest 120 sec
    1

    Parallel Bar Dip:

    10 reps

    2

    Pull Up:

    5 reps

    1

    Parallel Bar Dip:

    10 reps

    2

    Pull Up:

    5 reps

    1

    Parallel Bar Dip:

    10 reps

    2

    Pull Up:

    5 reps

    1

    Parallel Bar Dip:

    10 reps

    2

    Pull Up:

    5 reps

    1

    Parallel Bar Dip:

    10 reps

    2

    Pull Up:

    5 reps

    5
    Parallel Bar Dip
    1

    10 reps

    2

    10 reps

    3

    10 reps

    18:49 (+0200)
    Milano, Italy
    18°C

  6. Core and arms training

    1
    Half-Lay Front Lever
    1

    5 sec

    2

    5 sec

    3

    5 sec

    4

    5 sec

    5

    5 sec

    2
    Parallel Bar Dip
    1

    15 reps

    2

    15 reps

    3

    14 reps

    4

    13 reps

    5

    12 reps

    6

    10 reps

    7

    10 reps

    8

    10 reps

    9

    10 reps

    10

    10 reps

    3
    Circuit: 10 sets, rest 120 sec
    1

    Close-Grip Chin Up:

    5 reps

    2

    Bench Dip:

    10 reps

    1

    Close-Grip Chin Up:

    5 reps

    2

    Bench Dip:

    10 reps

    1

    Close-Grip Chin Up:

    5 reps

    2

    Bench Dip:

    10 reps

    1

    Close-Grip Chin Up:

    5 reps

    2

    Bench Dip:

    10 reps

    1

    Close-Grip Chin Up:

    5 reps

    2

    Bench Dip:

    10 reps

    1

    Close-Grip Chin Up:

    5 reps

    2

    Bench Dip:

    10 reps

    1

    Close-Grip Chin Up:

    5 reps

    2

    Bench Dip:

    10 reps

    1

    Close-Grip Chin Up:

    5 reps

    2

    Bench Dip:

    10 reps

    1

    Close-Grip Chin Up:

    5 reps

    2

    Bench Dip:

    10 reps

    1

    Close-Grip Chin Up:

    5 reps

    2

    Bench Dip:

    10 reps

    21:49 (+0200)
    Magenta, Italy
    20°C

  7. Push and pull training

    1
    Scapular Pull Up
    1

    15 reps

    2

    15 reps

    3

    15 reps

    4

    15 reps

    5

    15 reps

    2
    Pull Up
    1

    10 reps

    2

    10 reps

    3

    10 reps

    4

    10 reps

    5

    10 reps

    6

    10 reps

    7

    10 reps

    8

    10 reps

    3
    Circuit: 5 sets, rest 120 sec
    1

    Parallel Bar Dip:

    10 reps

    2

    Close Grip L-Sit Chin Up:

    5 reps

    1

    Parallel Bar Dip:

    10 reps

    2

    Close Grip L-Sit Chin Up:

    5 reps

    1

    Parallel Bar Dip:

    10 reps

    2

    Close Grip L-Sit Chin Up:

    5 reps

    1

    Parallel Bar Dip:

    10 reps

    2

    Close Grip L-Sit Chin Up:

    5 reps

    1

    Parallel Bar Dip:

    10 reps

    2

    Close Grip L-Sit Chin Up:

    5 reps

    4
    Parallel Bar Dip
    1

    10 reps

    2

    10 reps

    3

    10 reps

    4

    10 reps

    5

    10 reps

    5
    Pull Up
    1

    10 reps

    2

    10 reps

    19:01 (+0200)
    Milano, Italy
    24°C

  8. Push and pull training

    1
    Close Grip L-Sit Pull Up
    1

    6 reps

    2

    6 reps

    3

    6 reps

    4

    6 reps

    5

    6 reps

    2
    Circuit: 10 sets, rest 120 sec
    1

    Parallel Bar Dip:

    10 reps

    2

    Close-Grip Chin Up:

    5 reps

    1

    Parallel Bar Dip:

    10 reps

    2

    Close-Grip Chin Up:

    5 reps

    1

    Parallel Bar Dip:

    10 reps

    2

    Close-Grip Chin Up:

    5 reps

    1

    Parallel Bar Dip:

    10 reps

    2

    Close-Grip Chin Up:

    5 reps

    1

    Parallel Bar Dip:

    10 reps

    2

    Close-Grip Chin Up:

    5 reps

    1

    Parallel Bar Dip:

    10 reps

    2

    Close-Grip Chin Up:

    5 reps

    1

    Parallel Bar Dip:

    10 reps

    2

    Close-Grip Chin Up:

    5 reps

    1

    Parallel Bar Dip:

    10 reps

    2

    Close-Grip Chin Up:

    5 reps

    1

    Parallel Bar Dip:

    10 reps

    2

    Close-Grip Chin Up:

    5 reps

    1

    Parallel Bar Dip:

    10 reps

    2

    Close-Grip Chin Up:

    5 reps

    18:47 (+0200)
    Milano, Italy
    28°C

  10. Push and pull training

    1
    Pull Up
    1

    10 reps

    2

    10 reps

    3

    10 reps

    4

    10 reps

    5

    10 reps

    6

    10 reps

    7

    10 reps

    8

    10 reps

    9

    10 reps

    10

    10 reps

    2
    Circuit: 10 sets, rest 120 sec
    1

    Parallel Bar Dip:

    10 reps

    2

    Close Grip L-Sit Chin Up:

    5 reps

    1

    Parallel Bar Dip:

    10 reps

    2

    Close Grip L-Sit Chin Up:

    5 reps

    1

    Parallel Bar Dip:

    10 reps

    2

    Close Grip L-Sit Chin Up:

    5 reps

    1

    Parallel Bar Dip:

    10 reps

    2

    Close Grip L-Sit Chin Up:

    5 reps

    1

    Parallel Bar Dip:

    10 reps

    2

    Close Grip L-Sit Chin Up:

    5 reps

    1

    Parallel Bar Dip:

    10 reps

    2

    Close Grip L-Sit Chin Up:

    5 reps

    1

    Parallel Bar Dip:

    10 reps

    2

    Close Grip L-Sit Chin Up:

    5 reps

    1

    Parallel Bar Dip:

    10 reps

    2

    Close Grip L-Sit Chin Up:

    5 reps

    1

    Parallel Bar Dip:

    10 reps

    2

    Close Grip L-Sit Chin Up:

    5 reps

    1

    Parallel Bar Dip:

    10 reps

    2

    Close Grip L-Sit Chin Up:

    5 reps

    18:49 (+0200)
    Milano, Italy
    25°C