FLeXi's Workout Log

28/08/2012

Morning:

XR Support - 4x15s

XR Neutral MU Negative - 4x4 (4s) - 150s rest

XR Standing Pelican - 4x4 (4010) - 120s rest

XR Tucked Front Pull Negative - 4x4 (4s) - 120s rest

Hip Extensions - 3x10

Evening:

Cuban Press - 4x4x30 (4040)

Pull-Ups - 8x4, 4x3

Hollow Push-Ups - 6x4x45, 4x3x45

PB Support Leg Lifts - 5x4, 5x3

30/08/2012

Morning:

HIIT Sprints (8s) - 20:00

Evening:

Superset:

Neutral Chin-Ups - 6x7,7,6,6,5,4

Diamond Push-Ups - 6x7,10,10,10,10,10

Supetset:

PB Dips - 6x9,9,9,9,8,8

Rows - 6x9,9,9,8,8,7

HS Shrugs - 6x10

31/08/2012

Morning:

PL Lean - 4x15s

XR Push-Up - 4x4 (3010)

XR Straddle BL - 12x5s

XR Bulgarian Rows - 4x4 (1030)

Evening:

HIIT Sprints - 20:00

02/09/2012

Morning:

PL Lean - 3x25s

Embedded Tuck BL - 3x15s - Assisted OAC Negative - 3x3 (6s)

Embedded Flat Tuck FL - 4x10s - L-Sit Lifts - 4x4

Flat Tuck FL - 2x10s

Tuck BL - 1x15s

Evening:

Pull-Ups Pyramid - 1-2-3-4-5-4-3-2-1-2-3-4

PB Dips - 2x7, 2x1-2-3-2-1

Deadlift - 1-2-3-4-5-4-3-2-1x185

03/09/2012

Morning:

Floor L-Sit - 5x12s

Korean HSPU Negative - 3x5 (5s) - 120s

XR Dips - 4x4 (3010)

XR Tuck Front Pull Negative - 4x4 (4s)

XR HS - 1x15s, 1x20s, 6x30s

Evening:

Close-Grip Pull-Ups - 5x6 (1020)

HeSPU - 5x7 (2010)

PPPU (Fingers foward) - 6x8 (2010)