2024년 운동일지 9월 1일~9월 8일- 맨몸운동

9월 1일

 3sets of

10 chin up

30 push up

15m walking lunge

12 Toes to bar

10 Dips

 

9월 2일- rest day

 

9월 4일- upper body day

Pull up- 12 reps- 10 reps- 8 reps- 2 reps-  2 reps-  2 reps-  2 reps-  2 reps-  2 reps-  2 reps-  2 reps

push up- incline- 30 reps- 20 reps -10 reps- 15reps- 10 reps- 10 reps- 10reps

Toes to bar- 10 reps - 10 reps

 

9월 4일- lower body 

squat

45lb x 10 reps (Hold at the bottom for two seconds)

135 lb x 10 reps (hold for two seconds at the bottom)

185 lb x 5 reps (hold for two seconds at the bottom)

205lb x 5 reps (hold for two seconds at the bottom)

235 lb x 5 reps (hold for two seconds at the bottom)

285 lb x 5 reps (no hold)

 

Calf raise 

30kg x 15 reps (slow eccentric)

30kg x 15 reps (slow eccentric)

50kg x 15 reps (slow eccentric)

 

leg extension

30kg x 15 reps (slow eccentric)

30kg x 15 reps( slow eccentric)

30 kg x 15 reps (slow eccentric)

50kg x 10 reps (explosive)

70 kg x 10 reps (explosive)

 

9월 6일

pull up- 10 reps, 10 reps, 8 reps, 8 reps, 5 reps

low bar pull- 5 reps, 5 reps, 5 reps, 5 reps, 5 reps, 5 reps, 

push up - 20 reps, 20reps, 20reps, 10 reps

Toes to bar- 10 reps, 10reps, 10reps,

 

9월 7일 

walking for 2 hours

 

9월 8일

3 sets of

6M handstand walk

12 pull up

30 push up

20m walking lunge +side walking lunge

15 Toes to bar

15 Dips