Hello everyone, I'm Francesco, an italian fitness addict. I'm 26 and I'm a Calisthenics, Street workout and Functional training Athlete. I'm obsessed from gaining strength but i'd like to improve my aesthetic appearance also. I started this log to motivating myself day-to-day, provide motivation to others and to show my training routines. I'm a Personal Fitness Trainer also. :cool:
Body Stats:
Weight: 70kg
Height: 169cm
Exercises Stats (from 13.05.2016 test):
Pull up: 1RM@Bw+40kg
Dip: 1RM@bw+50kg
Deadlift: 1RM@155kg
OHP: 1RM@55kg
These below are my last week workouts.
Workout 11.06.2016
a) Weighted Full ROM Dips ramping 5reps 5@bw | 5@bw+10kg | 5@bw+15kg | 5@bw+20kg | 5@bw+25kg | 5@bw+30kg | 5@bw+35kg
b) Military Press 5@30kg 5@34kg 5@40kg 5@44kg 5@50kg
c) Box Jump attempts 50cm - 1m
d) Pistols 2x5@bw | 5@bw+8kg
e) L-sit to V-sit attempts
f) Rope Pushdown 10@40kg | 8@45kg | 10@35kg
g) Seated Calf Raises 3x10@45kg
Workout 12.06.2016
a) Weighted Pull ups ramping 5reps 5@bw | 5@bw+5kg | 5@bw+10kg | 5@bw+15kg | 5@bw+20kg
b) Dumbell Row 12@22kg | 8@26kg | 10@26kg
c) Straight arms Pulldown 10@40kg | 10@45kg
d) Sumo Deadlift ramping 5reps 5@100kg | 5@110kg | 5@120kg | 5@130kg
e) Rear delts cable raises 2x10@10kg | 15@10kg
f) Dumbells Incline Curls 6@18+18kg | 2x6@16+16kg
Workout 13.06.2016
a) Weighted Full ROM Dips ramping 5reps 5@bw | 5@bw+10kg | 5@bw+15kg | 5@bw+20kg | 5@bw+25kg | 5@bw+30kg | 5@bw+35kg
b) Military Press ramping 5reps 5@40kg 5@42kg 5@44kg 5@46kg 5@48kg
c) Box Jump attempts 2x10x80cm | bw+3kg x 10x80cm | bw+4kg x 10x80cm
d) Pistols 2x5@bw+8kg | 5@bw+12kg
e) Cable Crossover 15@25kg | 10@30kg
f) Seated Calf Raises 2x10@45kg | 12@35kg
Workout 14.06.2016
a) Weighted Pull ups ramping 5reps 5@bw | 5@bw+5kg | 5@bw+10kg | 5@bw+15kg | 5@bw+20kg | 2x2@bw+20kg
b) AdvTuck Front Lever 2x10″
c) One leg Front Lever 2x10″
d) Dumbell Row 12@22kg | 8@26kg | 10@26kg
e) Sumo Deadlift ramping 5reps 5@100kg | 5@110kg | 5@120kg | 5@130kg | 5@100kg
f) Rope Facepull 15@15kg | 10@20kg | 10@25kg
g) EZ Barbell Curls 2x6@34kg | 6@36kg
Workout 15.06.2016
a) Bench Press ramping 5reps 5@50kg | 5@60kg | 5@70kg | 5@74kg | 5@80kg | 5@84kg | 5@90kg
b) Box Jump attempts bw+4kg x 2x10x80cm | bw+8kg x 10x80cm
c) Depth Jump attempts
d) Dumbells seated Military Press 9@22+22kg
e) Military Press rest-pause 15-20″ 50kg x 1 x 15sets
f) Bar muscle ups attempts x3
g) Bodyweight Triceps Extensions 2x8
e) Dumbells Lateral Raises 3x10@10+10kg
Workout 16.06.2016
a) Weighted Neutral Grip Pull ups ramping 5reps 5@bw | 5@bw+10kg | 5@bw+15kg | 5@bw+20kg | 5@bw+25kg | 5@bw+30kg
b) Reverse Bar Pulldown 8-8-4
c) Low Pulley 8@65kg | 8@70kg | 6@75kg
d) Romanian Dumbells Deadlift 15@20+20kg | 10@22+22kg
e) Walking Lunges 10@18+18kg each leg
f) Iron Cross Cable Pulls 8@15kg | 8@20kg | 8@25kg | 2x6@30kg | 10@25kg
g) Seated Calf Raises 3x15@25kg
h) Dumbells Incline Curls 6@18+18kg | 2x6@16+16kg
Rest Day 17.07.2016
Yesterday it was a rest day after 6 consecutive workouts. I needed some recovery to restart my training with more intensity!
Feel free to post your questions and criticism. ;)
Body Stats:
Weight: 70kg
Height: 169cm
Exercises Stats (from 13.05.2016 test):
Pull up: 1RM@Bw+40kg
Dip: 1RM@bw+50kg
Deadlift: 1RM@155kg
OHP: 1RM@55kg
These below are my last week workouts.
Workout 11.06.2016
a) Weighted Full ROM Dips ramping 5reps 5@bw | 5@bw+10kg | 5@bw+15kg | 5@bw+20kg | 5@bw+25kg | 5@bw+30kg | 5@bw+35kg
b) Military Press 5@30kg 5@34kg 5@40kg 5@44kg 5@50kg
c) Box Jump attempts 50cm - 1m
d) Pistols 2x5@bw | 5@bw+8kg
e) L-sit to V-sit attempts
f) Rope Pushdown 10@40kg | 8@45kg | 10@35kg
g) Seated Calf Raises 3x10@45kg
Workout 12.06.2016
a) Weighted Pull ups ramping 5reps 5@bw | 5@bw+5kg | 5@bw+10kg | 5@bw+15kg | 5@bw+20kg
b) Dumbell Row 12@22kg | 8@26kg | 10@26kg
c) Straight arms Pulldown 10@40kg | 10@45kg
d) Sumo Deadlift ramping 5reps 5@100kg | 5@110kg | 5@120kg | 5@130kg
e) Rear delts cable raises 2x10@10kg | 15@10kg
f) Dumbells Incline Curls 6@18+18kg | 2x6@16+16kg
Workout 13.06.2016
a) Weighted Full ROM Dips ramping 5reps 5@bw | 5@bw+10kg | 5@bw+15kg | 5@bw+20kg | 5@bw+25kg | 5@bw+30kg | 5@bw+35kg
b) Military Press ramping 5reps 5@40kg 5@42kg 5@44kg 5@46kg 5@48kg
c) Box Jump attempts 2x10x80cm | bw+3kg x 10x80cm | bw+4kg x 10x80cm
d) Pistols 2x5@bw+8kg | 5@bw+12kg
e) Cable Crossover 15@25kg | 10@30kg
f) Seated Calf Raises 2x10@45kg | 12@35kg
Workout 14.06.2016
a) Weighted Pull ups ramping 5reps 5@bw | 5@bw+5kg | 5@bw+10kg | 5@bw+15kg | 5@bw+20kg | 2x2@bw+20kg
b) AdvTuck Front Lever 2x10″
c) One leg Front Lever 2x10″
d) Dumbell Row 12@22kg | 8@26kg | 10@26kg
e) Sumo Deadlift ramping 5reps 5@100kg | 5@110kg | 5@120kg | 5@130kg | 5@100kg
f) Rope Facepull 15@15kg | 10@20kg | 10@25kg
g) EZ Barbell Curls 2x6@34kg | 6@36kg
Workout 15.06.2016
a) Bench Press ramping 5reps 5@50kg | 5@60kg | 5@70kg | 5@74kg | 5@80kg | 5@84kg | 5@90kg
b) Box Jump attempts bw+4kg x 2x10x80cm | bw+8kg x 10x80cm
c) Depth Jump attempts
d) Dumbells seated Military Press 9@22+22kg
e) Military Press rest-pause 15-20″ 50kg x 1 x 15sets
f) Bar muscle ups attempts x3
g) Bodyweight Triceps Extensions 2x8
e) Dumbells Lateral Raises 3x10@10+10kg
Workout 16.06.2016
a) Weighted Neutral Grip Pull ups ramping 5reps 5@bw | 5@bw+10kg | 5@bw+15kg | 5@bw+20kg | 5@bw+25kg | 5@bw+30kg
b) Reverse Bar Pulldown 8-8-4
c) Low Pulley 8@65kg | 8@70kg | 6@75kg
d) Romanian Dumbells Deadlift 15@20+20kg | 10@22+22kg
e) Walking Lunges 10@18+18kg each leg
f) Iron Cross Cable Pulls 8@15kg | 8@20kg | 8@25kg | 2x6@30kg | 10@25kg
g) Seated Calf Raises 3x15@25kg
h) Dumbells Incline Curls 6@18+18kg | 2x6@16+16kg
Rest Day 17.07.2016
Yesterday it was a rest day after 6 consecutive workouts. I needed some recovery to restart my training with more intensity!
Feel free to post your questions and criticism. ;)