4x7 - pull ups
3×9 - Diamond push-ups
3×10 - wide push-ups
3×9 - pike push-ups

3 sets of prone arm circles and bridge holds
Today exercise felt not as tough as previous week.

4x7 close grip chin-ups
3x9 pike push-ups
3x9 Diamond push-ups
3x10 wide push-ups


3 sets of 10 seconds bridge hold and 15 reps of prone arm circles

5×40m Anabolic sprints

2×7 chinups
2x 6 pull ups
3×9 wide push-ups
3×9 pike push-ups
3×9 diamond push-ups
3 sets of 10 seconds bridge hold and 15 reps of prone arm circles

4×7 Pull ups
3×8 Diamond push-ups
3×8 wide push-ups
3x8 pike push-ups
Bridge hold

Today did 5 rounds of anabolic sprints. Unable to accelerate as much as I wanted but still it kicked my ass.

Because of corona crisis gyms In my area has been closed for the last 4 months. I did some running for the last 3 months(twice a week). Since yesterday I started doing the exercise again. Conditioning - Anabolic sprints- twice a week and easy run once a week. For Hypertrohy - As the gyms are still c...

Week 5
Day 3

Week 5
Day 1
4x6 - BW Pull ups
4×6 - BP - 45kg
4×6 - Squat - 60kg
Completed everything in 45mins

Entire Nov and Dec I took the break from lifting because of exams. But after new year I started Mass protocol without finishing the 6 weeks of Base building(But did total of 25 days of BB in the last 2 months till Jan 11th) Jan 12th Started the Mass protocol with the following lifts After 3 weeks of...