27DecArms trainingFirst pull-ups after a few months of break, the forearm is still not 100% healed but it’s almost there. This felt great!1Standing Barbell Overhead Press110 reps+20 kg210 reps+20 kg310 reps+30 kg410 reps+35 kg2Pull Up15 reps25 reps35 reps45 reps55 reps3Close-Grip Chin Up110 reps210 reps39 reps47 reps4Parallel Bar Dip110 reps210 reps310 reps410 reps510 reps 18:45 (+0100) Cavallino-Treporti, Italy 9°C Loading CommentsPermalink
24DecSunday walkDistance6.39 kmMoving Time1h:02m:43sAvg. Speed6.07 km/hElevation Gain-7.6 mAvg Pace09m:52s/kmMax Pace08m:50s/kmMin Pace25m:12s/kmAvg Speed6.07 km/hMax Speed6.79 km/hMin Speed2.38 km/hMoving Time1h:02m:43sTotal Time1h:02m:43sIdle Time0sElevation Gain-7.6 mMax Elevation-1.3 mMin Elevation-12.5 mAvg Grade0 %Max Grade0.09 %Min Grade-0.12 % 12:55 (+0100) Cavallino-Treporti, Italy 12°C Loading CommentsPermalink
23DecArms training1Circuit: 5 sets, rest 120 sec1Scapular Pull Up:10 reps2Inverted Row:10 reps1Scapular Pull Up:10 reps2Inverted Row:10 reps1Scapular Pull Up:10 reps2Inverted Row:10 reps1Scapular Pull Up:10 reps2Inverted Row:10 reps1Scapular Pull Up:10 reps2Inverted Row:10 reps2Parallel Bar Dip110 reps215 reps314 reps413 reps3Bodyweight Skull Crusher15 reps25 reps35 reps45 reps4Bench Dip120 reps215 reps 12:05 (+0100) Cavallino-Treporti, Italy 9°C Loading CommentsPermalink
12DecArms Day1Standing Barbell Overhead Press110 reps+20 kg210 reps+30 kg310 reps+35 kg410 reps+30 kg510 reps+30 kg2Parallel Bar Dip110 reps210 reps+10 kg310 reps+10 kg410 reps+10 kg510 reps+10 kg3Bodyweight Skull Crusher110 reps210 reps310 reps410 reps510 reps4Lu Raise110 reps+3 kg210 reps+5 kg310 reps+4 kg410 reps+4 kg5Standing EZ-Bar Curl110 reps+18 kg210 reps+28 kg37 reps+28 kg410 reps+23 kg510 reps+23 kg 18:40 (+0100) Cavallino-Treporti, Italy 8°C Loading CommentsPermalink
11DecMonday training1Circuit: 3 sets, rest 120 sec1Squat:10 reps2Standing Double-Leg Calf Raise:20 reps1Squat:10 reps2Standing Double-Leg Calf Raise:20 reps1Squat:10 reps2Standing Double-Leg Calf Raise:20 reps2Barbell Back Squat110 reps+20 kg210 reps+20 kg310 reps+30 kg410 reps+40 kg510 reps+30 kg3Dragon Flag Raise16 reps26 reps+1 kg36 reps46 reps55 reps64 reps4Landmine 180120 reps+20 kg220 reps+25 kg320 reps+25 kg420 reps+25 kg520 reps+22.5 kg 18:46 (+0100) Cavallino-Treporti, Italy 6°C Loading CommentsPermalink
5DecTuesday training1Standing Barbell Overhead Press110 reps+20 kg210 reps+30 kg310 reps+30 kg410 reps+30 kg510 reps+30 kg2Parallel Bar Dip110 reps210 reps+10 kg310 reps+10 kg410 reps+10 kg510 reps+10 kg3Lu Raise110 reps+3 kg210 reps+4 kg310 reps+4 kg410 reps+4 kg510 reps+4 kg4Standing EZ-Bar Curl110 reps+18 kg210 reps+23 kg310 reps+23 kg410 reps+23 kg510 reps+23 kg 18:40 (+0100) Cavallino-Treporti, Italy 5°C Loading CommentsPermalink
4DecMonday training1Circuit: 3 sets, rest 120 sec1Squat:10 reps2Standing Double-Leg Calf Raise:20 reps1Squat:10 reps2Standing Double-Leg Calf Raise:20 reps1Squat:10 reps2Standing Double-Leg Calf Raise:20 reps2Barbell Back Squat110 reps+20 kg210 reps+30 kg310 reps+40 kg410 reps+50 kg510 reps+40 kg610 reps+40 kg3Dragon Flag Raise15 reps25 reps35 reps45 reps55 reps4Hanging Knee Raise120 reps220 reps5Landmine 180120 reps+20 kg220 reps+25 kg320 reps+25 kg420 reps+25 kg520 reps+25 kg 18:26 (+0100) Cavallino-Treporti, Italy 3°C Loading CommentsPermalink
4DecTestDistance1.70 kmMoving Time15m:54sAvg. Speed6.43 km/hElevation Gain-5.3 mAvg Pace09m:19s/kmMax Pace04m:57s/kmMin Pace21m:03s/kmAvg Speed6.43 km/hMax Speed12.11 km/hMin Speed2.85 km/hMoving Time15m:54sTotal Time15m:54sIdle Time0sElevation Gain-5.3 mMax Elevation2 mMin Elevation-10.7 mAvg Grade0 %Max Grade0.09 %Min Grade-0.19 % 10:34 (+0100) Cavallino-Treporti, Italy 2°C Loading CommentsPermalink
1DecFriday training1Squat110 reps210 reps310 reps2Barbell Back Squat110 reps+20 kg210 reps+20 kg310 reps+30 kg410 reps+30 kg510 reps+40 kg3Stall Bar Knee Raise110 reps210 reps310 reps4Dragon Flag Raise16 reps26 reps36 reps46 reps55 reps5Landmine 180120 reps+20 kg220 reps+20 kg320 reps+20 kg420 reps+20 kg520 reps+20 kg 18:35 (+0100) Cavallino-Treporti, Italy 8°C Loading CommentsPermalink
29NovWednesday training1Standing Barbell Overhead Press110 reps+20 kg210 reps+30 kg310 reps+30 kg410 reps+30 kg510 reps+30 kg2Parallel Bar Dip110 reps210 reps310 reps410 reps510 reps3Lu Raise110 reps+3 kg210 reps+4 kg310 reps+4 kg410 reps+3.5 kg4Standing EZ-Bar Curl110 reps+18 kg210 reps+23 kg310 reps+23 kg410 reps+23 kg510 reps+23 kg 19:03 (+0100) Cavallino-Treporti, Italy 7°C Loading CommentsPermalink