1월 22일
in the morning
15 minutes -stretching
15 minute -core workout
3 rounds (20mintues)
right leg pistol 10reps
left left pistol 10 reps
band-bent low 20 reps
push-up 20 reps
Handstand push up 10 reps
conditions; feel satisfied
January-25
morning workout (7:50 am)
full body mobility 15mins
afternoon workout (1-2pm; 1hours)
warm-up 5min
1. full squat
bar - 10reps
2min rest
135lb- 10reps
2min rest
225ib- 5 reps
3min rest
275lb- 2 sets x 4reps
5min rest
295 - 2 sets x 2 reps
5min rest
2. leg extension
110lb
3 sets x10 reps
1min rest
3. Rumanian deadlift
135lb
3sets x 10 reps
2min rest
4. leg curl
90lb
3sets x 8 reps
upper body
pull up
3sets x 10 reps
** Focus on slow eccentric contraction**
1/26
morning
mobility: 15mins
core workout: 15mins
afternoon- calisthenic workout
3set
rope climb - 2reps
Handstand walk- 5m
pull up 10reps
push up 20 reps
toes to bar - 10 reps
Dips 10reps
Dip walk 1reps
duration - 30minutes
focus on the rope climb (it's been a while to restarted) and the upper body