Self-Overcoming

הפסגות גבוהות והרגליים ארוכות

  1. עדכון לוג: 12/12/19

    Yukio Mishima
    Thursday 12.12.2019

    בחדר כושר


    Press 5x27.5, 3x37.5, 1x47.5; 5x58, 6x53, 9x48.5; 3m rest set
    Dips 5, 3xbw+7, 1xbw+14; 3x10xbw+21.5; 3m rest set

    Neutral Grip Pull Ups 5, 3xbw+7, 1xbw+14; 3x10xbw+21.5; 3m rest set
    Triceps Pushdown 3x12x72.5; 2m rest set
    Reverse Fly DB 3x12x22.5;1m rest set

    Glute Back Extension 3x30
    Frog Pump 3x30
    Hip External...
  2. עדכון לוג: 10/12/19

    Yukio Mishima
    Tuesday 10.12.2019

    בחדר כושר


    Barbell Romanian Deadlift 5x20.4, 3x52.2, 1x70; 3x6x115.6; 3m rest set
    Hip Thrust efts green mini band 3x102, 2x143, 1x183.6; 4x225.4, 6x206.4, 8x183.6; 3m rest set
    Calves 3x15x131; 2m rest set

    Pull Through 3x12x73.5; 2m rest set
    Kickback 3x12x52.3; 2m rest set

    Low Handles Sled Push 4X30mX43; 1m rest set

    ...
  3. עדכון לוג: 08/12/19

    Yukio Mishima
    Sunday 8.12.2019

    בבית


    Incline Barbell Bench Press 5x20, 3x30, 1x40; 3x10x55; 2m rest set
    Pull Ups 5, 3xbw+10, 1xbw+20; 3x3xbw+32.5; 3m rest set
    Ring Dips 3x8; 2m rest set

    DB Biceps Curls 3x10x32.5;2m rest set
    Single Leg Box Squat LEFT ONLY 4x10
    Lateral Raises 3x12x25; super set 2m rest...
  4. עדכון לוג: 05/12/19

    Yukio Mishima
    Thursday 5.12.2019

    בחדר כושר


    Press 5x27.5, 3x37.5, 1x47.5; 5x57, 7x52, 10x47.5; 3m rest set
    Dips 5, 3xbw+11.4, 1xbw+20.4; 3x5xbw+32; 3m rest set

    Neutral Grip Pull Ups 5, 3xbw+7, 1xbw+14; 3x8xbw+22.7; 3m rest set
    Triceps Pushdown 3x12x72.5; 2m rest set
    Reverse Fly DB 3x12x22.5;1m rest set

    Glute Back...
  5. עדכון לוג: 03/12/19

    Yukio Mishima
    Tuesday 3.12.2019

    בחדר כושר


    Barbell Romanian Deadlift 5x20.4, 3x52.2, 1x70; 3x6x113.2; 3m rest set
    Hip Thrust efts green mini band 3x102, 2x143, 1x183.6; 5x224.4, 6x206.4, 8x183.6; 3m rest set

    KB Swing 5x15x15.8; 1m rest set
    Calves 3x13x131; 2m rest set
    Low Handles Sled Push 30 meters X20.4, 4X30mX40.8; 1-2m rest set
    Pull Through...
  6. עדכון לוג: 01/12/19

    Yukio Mishima
    Sunday 1.12.2019

    בבית


    Incline Barbell Bench Press 5x20, 3x30, 1x40; 5x10x52.2; 2m rest set
    Pull Ups 5, 3xbw+10, 1xbw+20; 3x3xbw+30; 3m rest set
    Ring Dips 3x6; 2m rest set
    Inverted Ring Rows 4x10; 1m rest set

    Incline DB Biceps Curls 3x10x30;2m rest set
    Lateral Raises 3x12x25; 2m rest set

    Glute Burnout...
  7. עדכון לוג: 29/11/19

    Yukio Mishima
    Friday 29.11.2019

    בבית אחרי יוגה.


    Incline Bench Press 10x10, 5x30, 3x40; 5x10x50;1m rest set
    DB Biceps Curls 5x10x25
    Push Ups 5x30 super set 1m rest set

    Double down on your weaknesses.
  8. עדכון לוג: 28/11/19

    Yukio Mishima
    Thursday 28.11.2019

    בחדר כושר


    Press 5x27.5, 3x37.5, 1x47.5; 7x55, 6x55, 5x55; 3m rest set
    Dips 5, 3xbw+11.4, 1xbw+20.4; 4x6xbw+30; 3m rest set

    Neutral Grip Pull Ups 5, 3xbw+7, 1xbw+14; 5x8xbw+21.5; 3m rest set
    One Arm DB Row 3x10x45;2m rest set

    Reverse Fly DB 3x12x22.5;1m rest set
    Glute Focused Back Extensions
    External Hip Rotation with: light band, Dip belt
    Terminal Knee...
  9. עדכון לוג: 26/11/19

    Yukio Mishima
    Tuesday 26.11.2019

    בחדר כושר


    Romanian Deadlift 5x20.4, 3x50, 1x68; 3x6x111 ; 3m rest set
    Hip Thrust 3x102, 2x143, 1x183.6; 5x224.4, 6x206.4, 8x183.6; 3m rest set
    Calves 3x8x145; 3m rest set

    KB Swings 20x10, 20x12, 12x13.6, 10x15.8, 10x15.8
    Super set with Bent Knees Reverse Hypers on GHR 5x10; 1m rest

    Pull Through 3x12x71; 2m rest...
  10. עדכון לוג: 24/11/19

    Yukio Mishima
    Sunday 24.11.2019

    בבית


    Z Press 5x20, 3x27.5, 1x32.5; 3x6x46; 3m rest set
    Pull Ups 5, 3xbw+10, 1xbw+20; 3x5xbw+30; 3m rest set
    Ring Support hands turned out 3x20s; 1m rest set
    Ring Push Ups 20, feet elevated 3x20, feet elevated 15x10kg; 1m rest
    Incline DB Biceps Curl 3x12x30; 2m rest set
    Lateral Raises 3x12x25; 2m rest set
    ...