START BODY WEIGHT ON 09/04/2018

Date Muscle GP Exercise Beginner Intermediate Progrssion

Lats Vertical Pulls 1 set of 10 2 set of 20 3 set of 40
23/04/2018 Wrestler Bridges 2 set 0f 20
Neck
Front Bridges 2 set 0f 20
Bridges Short Bridges 1 set of 10 2 set of 25 3 set of 50
24/04/2018 Finger Tips Pushs warms 1 set of 5-10 2nd set of 5 3rd set of 5
Forearms
vertical Hangs Warms 1 set of*25sec 3 set of 60 sec
Shoulders Wall Handstands 1 set of 30s 1 set of 60s 1 set of 120s
25/04/2018
Calves Standingg Bend Legs 2 set of 20 3 set of 50 4 set of 100
Abs Knee Tucks 1 set of 10 2 set of 25 3 set of 40
26/04/2018 Wrestler Bridges 2 set 0f 20
Neck
Front Bridges 2 set 0f 20
Legs Shoulder stand Squats1 set of 10 2 set of 25 3 set of 50
27/04/2018 Finger Tips Pushs warms 1 set of 5-10 2nd set of 5 3rd set of 5
Forearms
Horizontal Hangs Warms 1 set of*25sec 3 set of 60 sec
Chest Wall Pushes 1 set of 10 2 set of 25 3 set of 50
28/04/2018
Calves Standing Bend Legs 2 set of 20 3 set of 50 4 set of 100

29/04/2018 SUNDAY

Lats Vertical Pulls 1 set of 10 2 set of 20 3 set of 40

30/04/2018 Wrestler Bridges 2 set 0f 20
Neck
Front Bridges 2 set 0f 20
Bridges Short Bridges 1 set of 10 2 set of 25 3 set of 50
01/05/2018 Finger Tips Pushs warms 1 set of 5-10 2nd set of 5 3rd set of 5
Forearms
Horizontal Hangs Warms 1 set of*25sec 3 set of 60 sec
Shoulders Wall Handstands 1 set of 30s 1 set of 60s 1 set of 120s
02/05/2018
Calves Standing Bend Legs 2 set of 20 3 set of 50 4 set of 100
Abs Knee Tucks 1 set of 10 2 set of 25 3 set of 40
03/05/2018 Wrestler Bridges 2 set 0f 20
Neck
Front Bridges 2 set 0f 20
Legs Shoulder stand Squats1 set of 10 2 set of 25 3 set of 50
04/05/2018 Finger Tips Pushs warms 1 set of 5-10 2nd set of 5 3rd set of 5
Forearms
Horizontal Hangs Warms 1 set of*25sec 3 set of 60 sec
Chest Wall Pushes 1 set of 10 2 set of 25 3 set of 50
05/05/2018
Calves Standing Bend Legs 2 set of 20 3 set of 50 4 set of 100

06/05/2018 SUNDAY
 Lats Vertical Pulls 1 set of 10 2 set of 20 3 set of 40
07/05/2018 Wrestler Bridges 2 set 0f 20
Neck
Front Bridges 2 set 0f 20
Bridges Short Bridges 1 set of 10 2 set of 25 3 set of 50
08/05/2018 Finger Tips Pushs warms 1 set of 5-10 2nd set of 5 3rd set of 5
Forearms
Horizontal Hangs Warms 1 set of*25sec 3 set of 60 sec
Shoulders Wall Handstands 1 set of 30s 1 set of 60s 1 set of 120s
09/05/2018
Calves Standing Bend Legs 2 set of 20 3 set of 50 4 set of 100
Abs Knee Tucks 1 set of 10 2 set of 25 3 set of 40
10/05/2018 Wrestler Bridges 2 set 0f 20
Neck
Front Bridges 2 set 0f 20
Legs Shoulder stand Squats1 set of 10 2 set of 25 3 set of 50
11/05/2018 Finger Tips Pushs warms 1 set of 5-10 2nd set of 5 3rd set of 5
Forearms
Horizontal Hangs Warms 1 set of*25sec 3 set of 60 sec
Chest Wall Pushes 1 set of 10 2 set of 25 3 set of 50
12/05/2018
Calves Standing Bend Legs 2 set of 20 3 set of 50 4 set of 100

13/05/2018 SUNDAY

Lats Vertical Pulls 1 set of 10 2 set of 20 3 set of 40

14/05/2018 Wrestler Bridges 2 set 0f 20
Neck
Front Bridges 2 set 0f 20
Bridges Short Bridges 1 set of 10 2 set of 25 3 set of 50
15/05/2018 Finger Tips Pushs warms 1 set of 5-10 2nd set of 5 3rd set of 5
Forearms
Horizontal Hangs Warms 1 set of*25sec 3 set of 60 sec
Shoulders Wall Handstands 1 set of 30s 1 set of 60s 1 set of 120s
16/05/2018
Calves Standing Bend Legs 2 set of 20 3 set of 50 4 set of 100
Abs Knee Tucks 1 set of 10 2 set of 25 3 set of 40
17/05/2018 Wrestler Bridges hold2 set 0f 20
Neck
Front Bridges holds 2 set 0f 20
Legs Shoulder stand Squats1 set of 10 2 set of 25 3 set of 50
18/05/2018 Finger Tips Pushs warms 1 set of 5-10 2nd set of 5 3rd set of 5
Forearms
Horizontal Hangs Warms 1 set of*25sec 3 set of 60 sec
Chest Wall Pushes 1 set of 10 2 set of 25 3 set of 50
19/05/2018
Calves Standing Bend Legs 2 set of 20 3 set of 50 4 set of 100

20/05/2018 SUNDAY

Lats Vertical Pulls 1 set of 10 2 set of 20 3 set of 40

21/05/2018 Wrestler Bridges hold2 set 0f 20
Neck
21/05/2018
Neck
Front Bridges holds 2 set 0f 20
Bridges Short Bridges 1 set of 10 2 set of 25 3 set of 50
22/05/2018 Finger Tips Pushs warms 1 set of 5-10 2nd set of 5 3rd set of 5
Forearms
Horizontal Hangs Warms 1 set of*25sec 3 set of 60 sec
Shoulders Wall Handstands 1 set of 30s 1 set of 60s 1 set of 120s
23/05/2018
Calves Standing Bend Legs 2 set of 20 3 set of 50 4 set of 100
Abs Knee Tucks 1 set of 10 2 set of 25 3 set of 40
24/05/2018 Wrestler Bridges hold2 set 0f 20
Neck
Front Bridges holds 2 set 0f 20
Legs Shoulder stand Squats1 set of 10 2 set of 25 3 set of 50
25/05/2018 Finger Tips Pushs warms 1 set of 5-10 2nd set of 5 3rd set of 5
Forearms
Horizontal Hangs Warms 1 set of*25sec 3 set of 60 sec
Chest Wall Pushes 1 set of 10 2 set of 25 3 set of 50
26/05/2018
Calves Standing Bend Legs 2 set of 20 3 set of 50 4 set of 100

27/05/2018 SUNDAY

Lats Vertical Pulls 1 set of 10 2 set of 20 3 set of 40

28/05/2018 Wrestler Bridges 2 set 0f 20
Neck
Front Bridges 2 set 0f 20
Bridges Short Bridges 1 set of 10 2 set of 25 3 set of 50
29/05/2018 Finger Tips Pushs warms 1 set of 5-10 2nd set of 5 3rd set of 5
Forearms
Horizontal Hangs Warms 1 set of*25sec 3 set of 60 sec
Shoulders Wall Handstands 1 set of 30s 1 set of 60s 1 set of 120s
30/05/2018
Calves Standing Bend Legs 2 set of 20 3 set of 50 4 set of 100
Abs Knee Tucks 1 set of 10 2 set of 25 3 set of 40
31/05/2018 Wrestler Bridges 2 set 0f 20
Neck
Front Bridges 2 set 0f 20
Legs Shoulder stand Squats1 set of 10 2 set of 25 3 set of 50
01/06/2018 Finger Tips Pushs warms 1 set of 5-10 2nd set of 5 3rd set of 5
Forearms
Horizontal Hangs Warms 1 set of*25sec 3 set of 60 sec
Chest Wall Pushes 1 set of 10 2 set of 25 3 set of 50
02/06/2018
Calves Standing Bend Legs 2 set of 20 3 set of 50 4 set of 100

03/06/2018 SUNDAY

Lats Vertical Pulls 1 set of 10 2 set of 20 3 set of 40

04/06/2018 Wrestler Bridges 2 set 0f 20
Neck
Front Bridges 2 set 0f 20
Bridges Short Bridges 1 set of 10 2 set of 25 3 set of 50
05/06/2018
05/06/2018 Finger Tips Pushs warms 1 set of 5-10 2nd set of 5 3rd set of 5
Forearms
Horizontal Hangs Warms 1 set of*25sec 4 set of 30 sec
Shoulders Crow Handstands 1 set of 10s 1 set of 30s 1 set of 60s
06/06/2018
Calves Standing Bend Legs 2 set of 20 3 set of 50 4 set of 100
Abs Knee Tucks 1 set of 10 2 set of 25 3 set of 40
07/06/2018 Wrestler Bridges 2 set 0f 20
Neck
Front Bridges 2 set 0f 20
Legs Shoulder stand Squats1 set of 10 2 set of 25 3 set of 50
08/06/2018 Finger Tips Pushs warms 1 set of 5-10 2nd set of 5 3rd set of 5
Forearms
Horizontal Hangs Warms 1 set of*25sec 3 set of 60 sec
Chest Wall Pushes 1 set of 10 2 set of 25 3 set of 50
09/06/2018
Calves Standing Bend Legs 2 set of 20 3 set of 50 4 set of 100

10/06/2018 SUNDAY

Lats Vertical Pulls 1 set of 10 2 set of 20 3 set of 40

11/06/2018 Wrestler Bridges 2 set 0f 20
Neck
Front Bridges 2 set 0f 20
Bridges Short Bridges 1 set of 10 2 set of 25 3 set of 50
12/06/2018 Finger Tips Pushs warms 1 set of 5-10 2nd set of 5 3rd set of 5
Forearms
Horizontal Hangs Warms 1 set of*25sec 4 set of 30 sec
Shoulders Crow Handstands 1 set of 10s 1 set of 30s 1 set of 60s
13/06/2018
Calves Standing Bend Legs 2 set of 20 3 set of 50 4 set of 100
Abs Knee Tucks 1 set of 10 2 set of 25 3 set of 40
14/06/2018 Wrestler Bridges 2 set 0f 20
Neck
Front Bridges 2 set 0f 20
Legs Shoulder stand Squats1 set of 10 2 set of 25 3 set of 50
15/06/2018 Finger Tips Pushs warms 1 set of 5-10 2nd set of 5 3rd set of 5
Forearms
Horizontal Hangs Warms 1 set of*25sec 3 set of 60 sec
Chest Wall Pushes 1 set of 10 2 set of 25 3 set of 50
16/06/2018
Calves Standing Bend Legs 2 set of 20 3 set of 50 4 set of 100

17/06/2018 SUNDAY

Lats Vertical Pulls 1 set of 10 2 set of 20 3 set of 40

18/06/2018 Wrestler Bridges 2 set 0f 20
Neck
Front Bridges 2 set 0f 20
Bridges Short Bridges 1 set of 10 2 set of 25 3 set of 50
19/06/2018 Finger Tips Pushs warms 1 set of 5-10 2nd set of 5 3rd set of 5
Forearms
Horizontal Hangs Warms 1 set of*25sec 4 set of 30 sec
 Shoulders Crow Handstands 1 set of 10s 1 set of 30s 1 set of 60s
20/06/2018
Calves Standing Bend Legs 2 set of 20 3 set of 50 4 set of 100
Abs Knee Tucks 1 set of 10 2 set of 25 3 set of 40
21/06/2018 Wrestler Bridges 2 set 0f 20
Neck
Front Bridges 2 set 0f 20
Legs Shoulder stand Squats1 set of 10 2 set of 25 3 set of 50
22/06/2018 Finger Tips Pushs warms 1 set of 5-10 2nd set of 5 3rd set of 5
Forearms
Horizontal Hangs Warms 1 set of*25sec 3 set of 60 sec
Chest Wall Pushes 1 set of 10 2 set of 25 3 set of 50
23/06/2018
Calves Standing Bend Legs 2 set of 20 3 set of 50 4 set of 100

24/06/2018 SUNDAY

Lats Vertical Pulls 1 set of 10 2 set of 20 3 set of 40

25/06/2018 Wrestler Bridges 2 set 0f 20
Neck
Front Bridges 2 set 0f 20
Bridges Short Bridges 1 set of 10 2 set of 25 3 set of 50
26/06/2018 Finger Tips Pushs warms 1 set of 5-10 2nd set of 5 3rd set of 5
Forearms
Horizontal Hangs Warms 1 set of*25sec 4 set of 30 sec
Shoulders Crow Handstands 1 set of 10s 1 set of 30s 1 set of 60s
27/06/2018
Calves Standing Bend Legs 2 set of 20 3 set of 50 4 set of 100
Abs Knee Tucks 1 set of 10 2 set of 25 3 set of 40
28/06/2018 Wrestler Bridges 2 set 0f 20
Neck
Front Bridges 2 set 0f 20
Legs Shoulder stand Squats1 set of 10 2 set of 25 3 set of 50
29/06/2018 Finger Tips Pushs warms 1 set of 5-10 2nd set of 5 3rd set of 5
Forearms
Horizontal Hangs Warms 1 set of*25sec 3 set of 60 sec
Chest Wall Pushes 1 set of 10 2 set of 25 3 set of 50
30/06/2018
Calves Standing Bend Legs 2 set of 20 3 set of 50 4 set of 100

01/07/2018 SUNDAY

Lats Vertical Pulls 1 set of 10 2 set of 20 3 set of 40

02/07/2018 Wrestler Bridges 2 set 0f 20
Neck
Front Bridges 2 set 0f 20
Bridges Short Bridges 1 set of 10 2 set of 25 3 set of 50
03/07/2018 Finger Tips Pushs warms 1 set of 5-10 2nd set of 5 3rd set of 5
Forearms
Horizontal Hangs Warms 1 set of*25sec 4 set of 30 sec
Shoulders Crow Handstands 1 set of 10s 1 set of 30s 1 set of 60s
04/07/2018
04/07/2018
Calves Standing Bend Legs 2 set of 20 3 set of 50 4 set of 100
Abs Knee Tucks 1 set of 10 2 set of 25 3 set of 40
05/07/2018 Wrestler Bridges 2 set 0f 20
Neck
Front Bridges 2 set 0f 20
Legs Shoulder stand Squats1 set of 10 2 set of 25 3 set of 50
06/07/2018 Finger Tips Pushs warms 1 set of 5-10 2nd set of 5 3rd set of 5
Forearms
Horizontal Hangs Warms 1 set of*25sec 3 set of 60 sec
Chest Wall Pushes 1 set of 10 2 set of 25 3 set of 50
07/07/2018
Calves Standing Bend Legs 2 set of 20 3 set of 50 4 set of 100

08/07/2018 SUNDAY

Lats Vertical Pulls 1 set of 10 2 set of 20 3 set of 40

09/07/2018 Wrestler Bridges 2 set 0f 20
Neck
Front Bridges 2 set 0f 20
Bridges Short Bridges 1 set of 10 2 set of 25 3 set of 50
10/07/2018 Finger Tips Pushs warms 1 set of 5-10 2nd set of 5 3rd set of 5
Forearms
Horizontal Hangs Warms 1 set of*25sec 4 set of 30 sec
Shoulders Crow Handstands 1 set of 10s 1 set of 30s 1 set of 60s
11/07/2018
Calves Standing Bend Legs 2 set of 20 3 set of 50 4 set of 100
Abs Knee Tucks 1 set of 10 2 set of 25 3 set of 40
12/07/2018 Wrestler Bridges 2 set 0f 20
Neck
Front Bridges 2 set 0f 20
Legs Shoulder stand Squats1 set of 10 2 set of 25 3 set of 50
13/07/2018 Finger Tips Pushs warms 1 set of 5-10 2nd set of 5 3rd set of 5
Forearms
Horizontal Hangs Warms 1 set of*25sec 3 set of 60 sec
Chest Wall Pushes 1 set of 10 2 set of 25 3 set of 50
14/07/2018
Calves Standing Bend Legs 2 set of 20 3 set of 50 4 set of 100

15/07/2018 SUNDAY
Practised Remarks
32,34
4,4 max tension on legs
4,4 "
13,9
10,5,5
10,10
167

13,12
10,8
5,5
5,10
13,13
10,5,5
28,30
37,30 POOR TECH

13,13

22,17
5,9
5,11
10,10 Make Pull Exercise
10,5,5
30,30
200 on bed alttc

16,14
27,21
5,5
5,5
18,13
10,5,5
35,30,18
12,6

20,15
24,22
10,10
10,9
22,18
10,5,5
25,45,27
130 on barmuda grey

23,13
18,12
12,10 Heavy as cc2
10,10
30,29
10,5,5
25,45,28
18,12

30,19

30,34
Miss Neck Pain
Miss
30,24
10,5,5
25,57,33
103 on mat only

30,18
24,14
10s,10,10 as RDP Matt
10s,10,10
36,30
10,5,5
25,60,40
20,20

34,20,18

38,30,20
10s,10,10
10s,10,10
34,26,22
10,5,5
25,60,40
155

30,20,15
14,8,8 abs tight,grip tight on bench
isometric
"
41,32,20
10,5,5
25,60,50
21,12

23,15

40,21,20

40,28,25
10,5,5
25,60,60,30
160

24,21,15
14,8
isometric
isometric
45,32,22
10,5,5
25,60,60,41
22,20

31,21,16

31,13
60,60 isometric
60,60 isometric
 *change accord to CC2
3,3,3 5 june,big toe problem

14,8 5 june,big toe problem

*change accord to CC2

*change accord to CC2

*change accord to CC2

*change accord to CC2

*change accord to CC2
Warmup+ BigSix5(1)+Main1(3)+ Shortgun
Trifecta

Push, Pull, Leg, Anterior, Posterior, Lateral WARM UPS

Fingers
Muscle GP Best Wrist
Lats 38,34,20 Elbows
Neck 10,10,10,10 Neck
Bridges 30, 24 Shoulders
Forearms 25,60,44, 38 Scapula
Delts 200 T-spine
Calves 34,20, 18 Waist
Abs 26, 20 Hips
Squat 36,30 Knees
Chest 31,30 Hams
Ankle
Tempo 4-1-4 calf dorsification

control extremes
PTR position tension resistance

Fb-crown, nose, cr, ri, cr, lf, cr

claws
cross finger rotation
circles
sides, up downs, ear touch, rotations
forward backward circles
Ben activation, behind cross fingers
laying uper body rotations
body bends
forward feet touch, side rotations
knee ups
back bends
up downs, circles
wall supported strech