Niklas Weber Workout Log

	A	B	C
1	p
2	Every morning:	Pullups, pushups, and squats
3	Every day:	Usage of grip strength trainers, finger exercisers, and the Flexbar 15 min
4	Before workouts:	Warmup and dynamic stretching 10-20 min
5	After workouts:	Static stretching and foam rolling 10-20 min
6
7	Day	Workout	Comments
8	30.12.2018	Bouldering 1.5h Calisthenics Exercises 30 min: - Dead Hangs - Hanging Shrugs Two- and Onehanded - Assisted Onehanded Lock-Offs - Hanging Windshield Wipers - Front Lever	2 days rest are now mandatory, as the workout was very intense
9	31.12.2018	Rest
10	01.01.2019	Rest
11	02.01.2019	HIIT Running 4 km
12	03.01.2019	Bouldering 1h Calisthenics Exercises 45 min: - Half Lever - Front Lever - Back Lever - Planche - Hanging Windshield Wipers - Onehanded Hanging from a Bar
13	04.01.2019	Calisthenics Core Exercises 30 min Leg and Jump Exercises 30 min
14	05.01.2019	Pushup Exercises 45 min: - Wide - Narrow - Superman - Clapping - Spider - Onehanded Rotator Cuff Exercises 15 min Shoulder Exercises 15 min
15	06.01.2019	Calisthenics Exercises 45 min: - Half Lever - Front Lever - Back Lever Hangboard Workout 20 min	https://www.ninjawarriorx.com/hangboard-workout-for-getting-incredible-finger-strength/
16	07.01.2019	Rest
17	08.01.2019	Rest
18	09.01.2019	Pullup Variants 45 min Calisthenics Core Exercises 20 min	https://www.ninjawarriorx.com/how-to-train-pull-ups-like-a-ninja-warrior/
19	10.01.2019	Pushup Exercises 30 min: - Wide - Narrow - Superman - Clapping - Spider - Finger - Onehanded Planche Exercises 10 min Rotator Cuff Exercises 10 min Shoulder Exercises 10 min
20	11.01.2019	Bouldering 2.5h Pullup Variants 10 min Core Exercises on Pullup Bar 10 min
21	12.01.2019	Leg Exercises 30 min Endurance Exercises 30 min: - Squat Thrust - Mountain Climbers - Burpees - Bastards
22	13.01.2019	Calisthenics Exercises 1h: - Handstand Pushups - Half Lever - Front Lever - Back Lever
23	14.01.2019	Bouldering 2.5h
24	15.01.2019	Parkour Training 1.5h
25	16.01.2019	Rest	Rest needed, as strength was diminishing quickly the day before
26	17.01.2019	Swimming 45 min	Kind of cardio and rest day
27	18.01.2019	Pushup Exercises 30 min: - Wide - Narrow - Superman - Clapping - Spider - Finger - Onehanded Dips + Handstand Pushups 5 min Rotator Cuff Exercises 10 min Shoulder Exercises 10 min
28	19.01.2019	Ninja Warrior Obstacle Training 6h	https://www.ninjawarriorx.com/ninja-warrior-obstacles-guide/
29	20.01.2019	Rest
30	21.01.2019	Bouldering 1h
31	22.01.2019	Leg Exercises 1 h inclusive - Burpees - Bastards - Box Jumps Core Exercises 20 min
32	23.01.2019	Pushup Exercises 30 min: - Wide - Narrow - Superman - Clapping - Spider - Finger - Onehanded Handstand Pushups 10 min Rotator Cuff Exercises 10 min Shoulder Exercises 10 min"
33	24.01.2019	Calisthenics Exercises 1h: - Half Lever - Front Lever - Back Lever - Weighted Dead Hangs from Rods
34	25.01.2019	Pullup Variants 45 min Box Jumps + Skipping 20 min Hangoard Workout 20 min
35	26.01.2019	Rest
36	27.01.2019	Rest
37	28.01.2019	Box Jumps + Skipping 20 min Bouldering 1h Pullup Variants + (Onehanded) Deadhangs 15 min Core Exercises on Pullup Bar 15 min - Hanging Windshield Wipers - Hanging Leg Raises - etc.
38	29.01.2019	Parkour Training 1.5h inclusive - Wall Runs - Precision Jumps - Precision Lache
39	30.01.2019	Calisthenics Exercises 1h: - Half Lever - Front Lever - Back Lever
40	31.01.2019	Rotator Cuff Exercises 10 min Shoulder Exercises 10 min Weighted Dead Hangs from Rods Hangboard Workout 20 min	https://www.ninjawarriorx.com/hangboard-workout-for-getting-incredible-finger-strength/
41	01.02.2019	Skipping + Box Jumps 10 min Pushup Exercises 30 min: - Wide - Narrow - Superman - Clapping - Spider - Finger - Onehanded Dips + Handstand Pushups 5 min
42	02.02.2019	Planche Exercises 10 min Leg Exercises 20 min Core Exercises 20 min
43	03.02.2019	Bouldering 2h Core Exercises on Pullup Bar 10 min - Hanging Windshield Wipers - Hanging Leg Raises - etc.
44	04.02.2019	Rest
45	05.02.2019	Leg Exercises 20 min: - Squats - Box Jumps Parkour Training 1.5h
46	06.02.2019	Pushup Exercises 30 min: - Wide - Narrow - Superman - Clapping - Spider - Finger - Onehanded Dips + Handstand Pushups 10 min
47	07.02.2019	Pullup Variants 45 min Weighted Deadhangs 10 min Hangoard Workout 20 min"	https://www.ninjawarriorx.com/how-to-train-pull-ups-like-a-ninja-warrior/ https://www.ninjawarriorx.com/hangboard-workout-for-getting-incredible-finger-strength/
48	08.02.2019	Calisthenics Exercises 1h: - Half Lever - Front Lever - Back Lever"
49	09.02.2019	Cardio 2h
50	10.02.2019	Ninja Warrior Obstacle Training 4h	https://www.ninjawarriorx.com/ninja-warrior-obstacles-guide/
51	11.02.2019	Rest
52	12.02.2019	Pushup Exercises 30 min: - Wide - Narrow - Superman - Clapping - Spider - Finger - Onehanded Dips + Handstand Pushups 5 min Rotator Cuff Exercises 10 min Shoulder Exercises 10 min
53	13.02.2019	Pullup Variants 45 min Weighted Deadhangs 10 min Hangoard Workout 20 min"
54	14.02.2019	Rest
55	15.02.2019	Bouldering 2h
56	16.02.2019	Rest
57	17.02.2019	Pushup Exercises 30 min: - Wide - Narrow - Superman - Clapping - Spider - Finger - Onehanded Dips + Handstand Pushups 5 min Rotator Cuff Exercises 10 min Shoulder Exercises 10 min
58	18.02.2019	Rest
59	19.02.2019	Planche Exercises 10 min Leg Exercises 20 min Core Exercises 20 min
60	20.02.2019	Rest
61	21.02.2019	Calisthenics Exercises 1h: - Half Lever - Front Lever - Back Lever"
62	22.02.2019	Rest
63	23.02.2019	Casting
64	24.02.2019	Rest
65	25.02.2019	Bouldering 2h
66	26.02.2019	Pushup Exercises 30 min: - Wide - Narrow - Superman - Clapping - Spider - Finger - Onehanded Dips + Handstand Pushups 5 min Rotator Cuff Exercises 10 min Shoulder Exercises 10 min
67	27.02.2019	Calisthenics Exercises 1h: - Half Lever - Front Lever - Back Lever"
68	28.02.2019	Bouldering 2h
69	01.03.2019	Planche Exercises 10 min Leg Exercises 20 min Core Exercises 20 min
70	02.03.2019	Rest
71	03.03.2019	Snowboarding
72	04.03.2019	Snowboarding
73	05.03.2019	Snowboarding
74	06.03.2019	Snowboarding
75	07.03.2019	Bouldering 2h
76	08.03.2019	Strength-Stamina Circuit Training 1h
77	09.03.2019	Ninja Warrior Obstacle Training 6h
78	10.03.2019	Rest
79	11.03.2019	Pushup Exercises 30 min: - Wide - Narrow - Superman - Clapping - Spider - Finger - Onehanded Dips + Handstand Pushups 5 min
80	12.03.2019	Rotator Cuff Exercises 15 min Shoulder Exercises 15 min Static Leg Exercises 20 min
81	13.03.2019	Calisthenics Exercises 45 min: - Half Lever - Front Lever - Back Lever - Planche - Onehanded Locking on Rings
82	14.03.2019	Rest
83	15.03.2019	Calisthenics Exercises 20 min: - Hanging Windshield Wipers - Planche Exercises Core Exercises 20 min Handstand and Dip Exercises 10 min
84	16.03.2019	Bouldering 2h
85	17.03.2019	Rest
86	18.03.2019	Running 4 km Leg Exercises: 20 min
87	19.03.2019	Pullup Variants 45 min Weighted Deadhangs 10 min Hangoard Workout 20 min Rotator Cuff Exercises 15 min Shoulder Exercises 15 min
88	20.03.2019	Core Exercises 30 min Running 4 km Leg Exercises 20 min
89	21.03.2019	Bouldering 2h
90	22.03.2019	Pushup Exercises 30 min: - Wide - Narrow - Superman - Clapping - Spider - Finger - Onehanded Dips 10 min
91	23.03.2019	Rest
92	24.03.2019	Rest
93	25.03.2019	Pullup Variants 45 min Weighted Deadhangs 10 min Hangoard Workout 20 min
94	26.03.2019	Running 4 km
95	27.03.2019	Bouldering 2h
96	28.03.2019	Calisthenics Exercises 45 min: - Half Lever - Front Lever - Back Lever
97	29.03.2019	Rest
98	30.03.2019	Ninja Warrior Competition (Ninja League, Flip Lab, Zurich, Switzerland)
99	31.03.2019	Rest
100	01.04.2019	Bouldering 2h