Niklas Weber Workout Log
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Every day:Usage of grip strength trainers, finger exercisers, and the Flexbar 15 min
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Before workouts:
Warmup, stretching and foam rolling 15-30 min
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After workouts:Short stretching for arms and back
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DayWorkoutComments
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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
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31.12.2018Rest
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01.01.2019Rest
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02.01.2019HIIT Running 4 km
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03.01.2019
Bouldering 1h
Calisthenics Exercises 45 min:
- Half Lever
- Front Lever
- Back Lever
- Planche
- Hanging Windshield Wipers
- Onehanded Hanging from a Bar
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04.01.2019Calisthenics Core Exercises 30 min
Leg and Jump Exercises 30 min
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05.01.2019
Pushup Exercises 45 min:
- Wide
- Narrow
- Superman
- Clapping
- Spider
- Onehanded
Rotator Cuff Exercises 15 min
Shoulder Exercises 15 min
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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/
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07.01.2019Rest
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08.01.2019Rest
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09.01.2019Pullup Variants 45 min
Calisthenics Core Exercises 20 min
https://www.ninjawarriorx.com/how-to-train-pull-ups-like-a-ninja-warrior/
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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
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11.01.2019
Bouldering 2.5h
Pullup Variants 10 min
Core Exercises on Pullup Bar 10 min
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12.01.2019
Leg Exercises 30 min
Endurance Exercises 30 min:
- Squat Thrust
- Mountain Climbers
- Burpees
- Bastards
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13.01.2019
Calisthenics Exercises 1h:
- Handstand Pushups
- Half Lever
- Front Lever
- Back Lever
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14.01.2019Bouldering 2.5h
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15.01.2019Parkour Training 1.5h
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16.01.2019RestRest needed, as strength was diminishing quickly the day before
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17.01.2019Swimming 45 minKind of cardio and rest day
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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
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19.01.2019Ninja Warrior Obstacle Traininghttps://www.ninjawarriorx.com/ninja-warrior-obstacles-guide/
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20.01.2019Rest
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