2023-05-10 Chest and shoulders day:
- Plank leaning forward 3x40s
- Frog with straight elbows 3x40s
- Pushups from wall 3x10.
- ABS roll 3x10
- ABS 3x10
2023-05-12 Back and lever day:
Warmup:
Wrist bend pronation 10x3
Wrist bend supination 10x3
Straight body up to bar with straight arms 5x3 or ABS 10x3
Explosive Pull-Ups (15-20m):
0kg 3x3
10kg x1
15kg x1
20kg x1
25kg x1
30kg x1 or 20kg x3
Two rounds of warmup+exercise.
Thu, May 11 2023
Andrew Tropin
Message deleted
Sun, May 14 2023
Andrew Tropin
2023-05-14 Leg and shoulders day:
Warmup:
Wrist bend supination 25kg bar 10x3
Shoulder internal rotation rubber band 10kg 10x3
Shoulder external rotation rubber band 10kg 10x3
Explosive Pull-Ups (10-15m):
0kg 3x3
10kg x1
17.5kg x1
22.5kg x1
27.5kg x1
32.5kg x1
Warmup:
L abs 20s x3
Triceps on swedish ladder 10x3
Dragon flag 10s x3
Legs (15-20m):
Lounges +10kg the whole gym and back x3
One-leg situps 10x3 for each leg
Calfs 25-30x3 each leg
Two rounds of pullups warmup+exercise.
Tue, May 16 2023
Andrew Tropin
2023-05-17 Chest and shoulders day:
Warmup:
- ABS roll 3x10
- Wrist bend pronation 25kg bar 10x3
- ABS 3x10
Explosive Pull-Ups (10-15m):
0kg 3x3, 10kg, 20kg, 25kg, 30kg, 22kg x3
Warmup:
- Shoulder internal rotation rubber band 10kg 10x3
- Shoulder external rotation rubber band 10kg 10x3
Push-ups (10-15m):
- Ring Push-up 10x3
- leaning forward Push-up 10x3
Warmdown:
- Wrist bend pronation 25kg bar 10x3 (better 30-35)
Fri, May 19 2023
Andrew Tropin
2023-05-19 Rest day:
0kg 2x2
10kg x2
20kg x2
10kg x8 x8 x6
Sun, May 21 2023
Andrew Tropin
2023-05-21 Leg and shoulders day:
Warmup:
Shoulder internal rotation rubber band 10kg 10x3
Shoulder external rotation rubber band 10kg 10x3
Wrist bend supination 30kg bar 10x3
Leaning forward pushups 10x3
Explosive Pull-Ups (10-15m):
0kg 3x3
10kg x1
20kg x1
25kg x1
30kg x1
35kg x1
Warmup:
L abs 20s x3
Triceps on swedish ladder 10x3
Dragon flag 10s x3
Legs (15-20m):
Lounges +10kg the whole gym and back x3
One-leg situps +10kg 10x3 for each leg
Calfs 25-30x3 each leg
Two rounds of pullups warmup+exercise.
Tue, May 23 2023
Andrew Tropin
2023-05-24 Chest and shoulders day:
Warmup:
Rubber band external 10x3
Leaning on the back ABS (crunches with flying legs) 15x3
Rubber band pull with leg 15x3
Explosive Pull-Ups (10-15m):
0kg 3x3, 15kg, 25kg, 30kg, 35kg, 40kg
Warmup:
Yuri's rubber warmup 10x3
Push-ups (10-15m):
Leaning forward Push-up 10x3
Ring Bring Together 10x3
Ring Push-up 10x3
Wed, May 24 2023
Andrew Tropin
2023-05-26 Back day:
Warmup:
- Yuri's rubber band exercise 10x3
Explosive Pull-Ups (10-15m):
- 0kg 3x3, 15kg, 25kg, 30kg, 35kg, 40kg
Warmup:
- Back delta pulls with rubber band 10x3
Oxi Pull-Ups (20m):
- 25kg pull ups 4x3
- Horizontal pull-ups on rings 10x3
- Revers Ring Fly 10x3
- Swimmer 10x3
Sat, May 27 2023
Andrew Tropin
2023-05-28 Leg and shoulders day:
No legs, no arms warmups.
Warmup:
Shoulder internal rotation rubber band 10kg 10x3
Shoulder external rotation rubber band 10kg 10x3
Yuri warmup
Explosive Pull-Ups (10-15m):
0kg 3x3, 17.5kg, 27.5kg, 32.5kg, 37.5kg, 42.5kg
Warmup:
Side plank abs 10x2 each side
Triceps on swedish ladder 10x3
Dragon flag 10s x3
Legs (15-20m):
Lounges +20kg the whole gym and back x2
Bulgarian squats 10x3 for each leg
Calfs 25-30x3 each leg
Pull-ups 2:
10kg 6x3.
Wrist bend supination 12kg dumbbell 10x3
Andrew Tropin
2023-05-31 Chest and shoulders day:
Warmup:
Rubber band external 10x3
Leaning on the back ABS (crunches with flying legs) 15x3
Rubber band pull with leg 15x3
Explosive Pull-Ups (10-15m):
0kg 3x3, 15kg, 25kg, 30kg, 35kg, 40kg
Warmup:
Yuri's rubber warmup 10x3
Push-ups (10-15m):
Pike Stand with planche lean 10x2
Diamond Push-ups 10x2
Regular Push-ups (push hand together at the top) 10x2
Sun, Jun 4 2023
Andrew Tropin
2023-06-04 Leg and shoulders day:
No legs, no arms climbing warmups.
Warmup:
Shoulder internal rotation rubber band 10kg 10x3
Shoulder external rotation rubber band 10kg 10x3
Yuri warmup
Explosive Pull-Ups (10-15m):
0kg 3x3, 17.5kg, 27.5kg, 32.5kg, 37.5kg, 42.5kg
0kg 2x2, 10kg 10x4
Warmup:
Side plank abs 10x2 each side
Triceps on swedish ladder 10x3
Dragon flag 10s x3
Legs (15-20m):
Lounges +20kg the whole gym and back x2
Bulgarian squats 10x3 for each leg
Calfs 25-30x3 each leg
Pull-ups 2:
10kg 6x3.
Wrist bend supination 12kg dumbbell 10x3
Wed, Jun 7 2023
Andrew Tropin
# 2023-06-07 Chest and shoulders day:
Warmup:
- Rubber band external 10x3
- Yuri's rubber warmup 10x3
Chest :
Bench press 30kg 10x3
Warmup:
- Hyperextension 15x3
Pull/push (10-15m):
- Hang and hold one hand 10s x5
- Pike Stand with planche lean 10x2
Wed, Jun 14 2023
Andrew Tropin
2023-06-14 Chest and shoulders day:
Pull/push (10-15m):
Hang and hold one hand 10s x5
Bench press 30kg 10x3
Pike Stand with planche lean 10x2
Cooldown:
Wall legs crunches 15x3
Hyperextension 15x3
Side hypers 15x2
Wed, Jun 21 2023
Andrew Tropin
# 2023-06-21 Chest and shoulders day:
Warmup:
- Hang and hold mixed hand 20mm 15mm 5-10s/round, up to 60s under tension per hand
Pull/push (10-15m):
- Bench press 35kg 10x3
- Pike Stand with planche lean 10x2
Cooldown:
- Wall legs crunches 20x3
- Hyperextension 15x2
- Side hypers 15x2
Andrew Tropin
Dumbbell rows 10x3
Sun, Jun 25 2023
Andrew Tropin
# 2023-06-25 Leg and shoulders day:
One arm Pull-Ups (10-15m):
One arm Hangs swich every 5 seconds. 120, 90, 60. x5
Warmup:
- Side plank abs 40sec x3 each side
- Triceps on swedish ladder 10x3
- Dragon flag 10s x3
Legs (15-20m):
- Squats +20kg 10x3
- Dragon squats 10x3 for each leg
- Calfs 25-30x3 each leg