Winter arc training

28th of December 2023

I destroyed my upper body today;

dumbbell incline press 6-8 + dumbbell rows 10 x3 (20kg dumbbells)
overhead press 2-5 + chin ups 6-10 x4 (the weight for the ohp was 40kg for the first set,50kg for the second,52kg for the third and 54kg for the fourth and the last one)
weighted dips 5-10 (6kg,8kg) + dumbbell curls 10 (10kg) + triceps extensions 15 (10kg) x3

 

29th of December 2023
it was a casual friday for me today, just ran for 10km

 

30th of December 2023

ending this year pretty solid

shadowboxing 4 rounds
heavy bag work, 12 minutes of non stop punching, one minute focused of speed, one on power
neck curls (3kg) 4x20

then I did sprinting, 30 meters there and back for 30seconds, 4 sets

then I tested my max push ups and pull ups (strict form)
my push ups are pretty solid at 52 reps, but my pull ups need to be worked on, only 11 strict reps

 

1.1.2024.

I always start a new year with a morning run, usually sleep deprived lmao, in the morning I ran for only 2km but those 2km I ran in the forest on the uphill terrain, really challenging

then in the evening I did an upper body workout;

clean&press 5 (each side) + kettlebell halos 10 + pull ups until failure x3 (I did my pull ups slowly, doing sets of 4-6,7 reps)
decline push ups until failure + kettlebell rows 10 x4
triceps extensions 10 + curls 10 + neck curls 15 x3

 

02.01.2023.

squat 4x6-8 (40kg,50kg,60kg,65kg)
deadlift 5-8 (beltless, 80kg,100kg) + pull ups until failure x3
leg extensions + calf raises 2xfailure

 

03.01.2023.

neck curls 4x15
shadowbox 4rounds
heavybag 4rounds
then I did sprinting, 30 meters there and back for 30seconds, 4 sets

 

04.01.2023.

clean&press 5 (each side) + kettlebell halos 10 + pull ups until failure x3 (I did my pull ups slowly, doing sets of 4-6,7 reps)
decline push ups until failure + kettlebell rows 10 x4 (this time the decline was bigger than it was monday/my last upper body session)
triceps extensions 15 + curls 10 + neck curls 15 x3

 

05.01.2023.
10km run

 

06.01.2023.

yesterday was pretty busy so I'm posting a day later
I didn't workout, but I was constantly running, jogging and walking through forest with an axe and some light wood/small trees, I also chopped down some trees, so in the end it really was a workout lmao

 

08.01.2023.

bench press 6-8 (50kg,60kg,65kg) + dumbbell rows 10 x3 (20kg dumbbells for the first two sets,25kg for the last one)
overhead press 2-5 + chin ups 6-10 x4 (the weight for the ohp was 40kg for the first set,50kg for the second,52kg for the third and 54kg for the fourth and the last one)
incline dumbbell press 10-12 (10kg) + reverse curls 10-12 (25kg) + triceps extensions 15 (15kg) x3

 

09.01.2023.

squat 4x6-8 (40kg,50kg,60kg,65kg)
deadlift 4x5-8 (beltless, 80kg,100kg,110kg)
leg extensions 3xfailure (45kg)
decline sit ups 3x20 (10kg)

 

10.01.2023.

had little to no time, close friend's sister died (she was also a great friend) so I had to and wanted to be there for her

even so I shadowboxed for 15min and I did 30 meters sprints there and back for two times, amounting to a 120m sprint per set, did 4 sets

 

11.01.2023.

pull ups 5 + push ups 10, 20 minutes emom, completed 13 sets, amounting to 65 pull ups and 130 push ups
pull overs 2x12
shoulder press 2x25
neck curls 3x20
reverse neck curls 2x20

 

12.01.2023.

running, moderate pace, 10km

 

14.01.2023.

shadowbox 5 rounds
heavy bag 5 rounds
mitt work 3 rounds