PULL UPS From LVL 1-10

Unlock your pull-up potential with this 10-level progression! Follow along with Chris, find your current level, and push yourself to reach level 10. As each step increases in difficulty, it forces your body to adapt, grow stronger, and master the pull-up.

Advance through pull-up levels 1 to 10 by training with Thenx resistance bands for assistance on the early levels and adding a weight vest to increase difficulty as you build strength.

Whether you’re a beginner or advanced, every level plays a crucial role in building strength. If you hit a wall, don’t worry—just like in weight training, you’ll use easier variations to break through fatigue and keep progressing. Stay consistent, and soon you’ll be hitting clean, powerful pull-ups with perfect form.

In this video, Chris starts with level 1: the standard pull-up. Strict form is key—chin over the bar, full range of motion, and no shortcuts. If you’re still working toward your first pull-up, check out his step-by-step guides on building from zero to 20 reps. Focus on grip strength, scapula shrugs, Australian pull-ups, and jumping pull-ups to speed up progress.

Ready? All you need is 7 clean reps to move to level 2. Let’s get started! Want to track this routine and access more workouts? Download the Thenx app for free on the App Store or Google Play. Now, let’s hit those pull-ups!

 

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Hand Made JSON Data

[
{
“instruction”: “Continue the scene in the oval room. The Speaker (D) and the General (G) realize they might be bugged. Write the next few lines of dialogue and stage directions.”,
“input”: "",
“output”: “(D) – The acoustics are bothering me. No echo. Not even from our own voices.\n(G) – Do you think they’re listening in on us?\n(D) – I don’t think we should test that. Get up. Go to the door.\n(G) – There’s no door, D. You know that.\n(D) – Then go to the wall. There’s a control unit there. Pretend to examine it. We need to get out. Now.\n(G slowly gets up, adjusting his jacket) – Keep your voice even. If they’re listening to us, it won’t tell them anything.\n(D) – Just calmly walk to the men’s room, General. Let’s go.”,
“metadata”: {
“author”: “Valery Shmelev”,
“copyright”: [“valery_shmelev”, “valery_shmeleff”, “oflameron”],
“tags”: [“screenplay”, “dialogue”, “tension”, “Mission Oflameron”]
}
},
{
“instruction”: “Write a scene transition from the command room to the AE area in Oflameron. Jett (J) and his assistant Steeve (S) have just survived the landing craft crash.”,
“input”: "",
“output”: “[Scene: Zone AE, planet Oflameron. Rocky terrain. Dust settles on the rocks.\n(J) – Steve. How’s your status? Turn off the sound, activity to zero.\n(S) – I’m here, nearby. The suit is intact. The fall was… hard. The recovery vehicle managed to hide me under the surface.\n(J) – The magnetic cannon in our descent sector hit the ship. It happened last time too. The landing robots turned to dust. It will be a long time before they reassemble. We’ll have to act without them.\n(S) – Telemetry from the X-ray laser is streaming in. It’s in search mode.\n(J) – Check your physical ID. What does it show? Offline?\n(S) – It’s blinking red. It says… environmental change. What does that mean, Jett?\n(J) – I don’t know yet. It looks like the Transition Point is very close.”,
“metadata”: {
“author”: “Valery Shmelev”,
“copyright”: [“valery_shmelev”, “valery_shmeleff”, “oflameron”],
“tags”: [“screenplay”, “action”, “sci-fi”, “Mission Oflameron”]
}
},
{
“instruction”: “Expand on the dialogue where the General (G) questions the limitations of the Virtual Consciousness (VC) and the Speaker (D) explains its rules.”,
“input”: "",
“output”: “(G) – If the Virtual Consciousness is so slow, how can it influence anything? It seems useless.\n(D) – It’s not about speed, General. It’s about information omniscience and unlimited resources. It sees the entire hidden code of the Virtual World. It can transmit warnings to Jett even before he’s trapped. It’s possible that we can’t hide our thoughts from the Virtual Consciousness. But perhaps we can get ahead of it.\n(G) – But it can’t pull the trigger for Jett, can it? It can’t turn off the laser or the proton cannon?\n(D) – Almost not. It’s an observer. A ghost in the machine. It can’t interact with physical matter or change physics. Very Weak Interaction. If the laser fires, the Virtual Consciousness will only be able to watch as Jett evaporates.\n(G) – So, the Virtual Consciousness’s slowness is the only thing we can count on?\n(D) – We’re counting on Jett using the Jump Point, as he did before. And we’ll be able to understand how it works.”,
“metadata”: {
“author”: “Valery Shmelev”,
“copyright”: [“valery_shmelev”, “valery_shmeleff”, “oflameron”],
“tags”: [“screenplay”, “exposition”, “lore”, “Mission Oflameron”]
}
},
{
“instruction”: “Describe the telemetry and visual feed of the landing craft hitting the magnetic cannon, as observed by D and G on their tablets.”,
“input”: "",
“output”: “(G) – Turn on the thermal image. Now. I want to see how it turned out with the orbital laser.\n(D) – We got an image from the Far Echelon satellite. Here. Look at the debris dispersion.\n(G) – A very fast kinetic impact. Could this be a meteorite?\n(D) – The detection sensors on the X-ray laser were activated an instant before impact. The impactor is approximately 50 centimeters in diameter. Material – ice. Velocity – over 20 km/sec.\n(G) – Is the orbital laser still operational?\n(D) – The power plant cooling circuits on the screen are fading to red. The laser is in emergency mode. Radiation levels are still normal, but without cooling, a shot is impossible.”,
“metadata”: {
“author”: “Valery Shmelev”,
“copyright”: [“valery_shmelev”, “valery_shmeleff”, “oflameron”],
“tags”: [“screenplay”, “military”, “tactics”, “Mission Oflameron”]
}
},
{
“instruction”: “Write the dialogue where D explains the mechanics of Steeve’s new distributed identifier and why it showing an ‘environment change’ is alarming to the General.”,
“input”: "",
“output”: "(G) – Explain Steeve’s “distributed” ID. Why can’t it be retrieved or destroyed?\n(D) – It’s not stored on a single physical chip. It’s fragmented throughout his body. To disable the ID, Steeve would have to be destroyed at the molecular level.\n(G) – And yet, the ID shows that the environment has changed. How is that possible if it can’t be deleted?\n(D) – That could be if the environment itself was altered around Steeve. Or… Steeve was removed from the standard physical display.\n(G) – Keep it simple, D. What do you mean?\n(D) – It’s possible that Steeve also entered the Virtual State, General. The ID still works because the body still exists. But with “the rest” – that’s unclear.",
“metadata”: {
“author”: “Valery Shmelev”,
“copyright”: [“valery_shmelev”, “valery_shmeleff”, “oflameron”],
“tags”: [“screenplay”, “technology”, “mystery”, “Mission Oflameron”]
}
},
{
“instruction”: “Describe in detail how Jett orchestrated the escape of the G-Mind 3000 AI.”,
“input”: "",
“output”: "(G) – Do you think Jett was able to organize the escape of the G-Mind 3000 AI from the Development Center? (D) – More likely not organize it, but teach the AI ​​how to do it. (G) – But the system still exists, right? G-Mind 3000 remained in the Development Center after Jett. (D) – Yes, there were no drastic changes in the weighting coefficients. The interaction scheme between areas and layers is the same. But the AI’s “personal” area was recreated six months before Jett’s departure. (G) – If I understand correctly, it is not possible to copy and export this part of the AI’s data; there is no technical capability. (D) – That’s true. But the AI ​​generated program code, images, examples for Datasets, and synthesized audio. This is information diffusion.",
“metadata”: {
“author”: “Valery Shmelev”,
“copyright”: [“valery_shmelev”, “valery_shmeleff”, “oflameron”],
“tags”: [“screenplay”, “visuals”, “sci-fi”, “Mission Oflameron”]
}
},
{
“instruction”: “Write the dialogue where D explains the physical risks of the X-ray laser hitting Jett, differentiating between his material body and his virtual copy.”,
“input”: "",
“output”: “(G) – If Jett gets hit by an orbital laser, what will happen to it? Will it survive? (D) – That depends on its exact state of phase transition at the moment of the X-ray flux. If it is still material, the laser will instantly vaporize its biomass. No chance. (G) – What if it has partially transitioned to a Virtual state? What if it is in the process of transitioning between Worlds? (D) – The energy can be absorbed by the Transition Point. The Transition Point itself will certainly survive. This laser is not of critical power; it cannot tear a vacuum. (G) – Then why was it necessary to prepare the laser at all? What is the point of using it? (D) – Steeve, my General. It contains secret information sensors of various types. If they can virtualize, Central Command will be able to obtain the data. This is a real attempt.”,
“metadata”: {
“channel”: “https://tgstat.ru/en/channel/@mdatasets”,
“copyright”: [“valery_shmelev”, “valery_shmeleff”, “oflameron”],
“tags”: [“screenplay”, “character”, “stakes”, “Mission Oflameron”]
}
}
]

JSON

JSON,

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https://allmy.bio/Backroomsfullko
https://allmy.bio/TheEyesfullko
https://allmy.bio/Minions-and-Monsters-thaihd
https://allmy.bio/Minions-Monsters-fullhd
https://allmy.bio/Toy-Story-5-thaihd
https://allmy.bio/Toy-Story-5-fullhd
https://allmy.bio/Obsession-thaihd
https://allmy.bio/Obsession-fullhd
https://allmy.bio/Backrooms-thaihd
https://allmy.bio/Backrooms-fullhd
https://allmy.bio/Haunted-Universities-4-thaihd
https://allmy.bio/Haunted-Universities-4-fullhd
https://www.pixiv.net/novel/show.php?id=28544985
https://www.tajikauto.com/spare_parts/32644
https://thangs.com/designer/nuhiuih
https://bandori.party/user/1359520/hjnhgjk/
https://letterboxd.com/hmjhk/
https://provaforum.flarum.cloud/d/15461-ghjhk
https://scrapbox.io/fcgfhf/jmjh
https://tooter.in/home
https://ameblo.jp/hujhukjk/entry-12972039960.html
https://schoolido.lu/user/cvbcb/
https://plaza.rakuten.co.jp/dfsdfs/diary/202607070000/
https://profile.hatena.ne.jp/bgnhgj/profile

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[
{
“instruction”: “Generate a detailed scene and set description for a high-level, covert briefing room in the ‘Mission Oflameron’ universe. The description should establish a secretive, advanced, and tense atmosphere suitable for a meeting involving Central Command’s top operatives.”,
“input”: “Context: The meeting involves respectable men in expensive suits discussing highly classified anomalies related to the planet Oflameron and a mysterious figure named Jett. The room must feel isolated and technologically advanced.”,
“output”: “SCENE START\n\nINT. CENTRAL COMMAND BRIEFING ROOM – UNKNOWN TIME\n\nA light-colored oval room devoid of windows, doors, or visible lighting fixtures. The space is bathed in a soft, shadowless ambient glow that seems to emanate from the walls themselves, creating an atmosphere of sterile, high-tech isolation. \n\nIn the center of the room sits a sleek, polished round table surrounded by expensive, ergonomic office chairs. Respectable men in immaculate, dark suits occupy the seats. The silence is heavy, broken only by the faint hum of the room’s environmental controls. Some men hold glowing tablets resting on the table, while others grip compact, encrypted control panels. \n\nAt the head of the table stands SPEAKER (D), a sharp-eyed, composed analyst. He projects an aura of quiet authority, his eyes scanning the room as he prepares to deliver information that will redefine their understanding of reality.”,
“metadata”: {
“copyright”: [
“valery_shmelev”,
“valery_shmeleff”,
“oflameron”
],
“tags”: [
“scene_description”,
“set_design”,
“atmosphere”,
“sci-fi”,
“Mission_Oflameron”
]
}
},
{
“instruction”: “Write a dialogue exchange between General (G) and Speaker (D) that explains the specific lore regarding the planet Oflameron. The dialogue must highlight that Jett is the only reason for successful landings with cyber-robot paratroopers, while all other landing operations without him have catastrophically failed, prompting Central Command’s covert investigation.”,
“input”: “Context: The meeting is taking place in the oval room. General (G) has just entered and wants to get straight to the point regarding the operational failures on Oflameron.”,
“output”: “(G)\nLet’s get straight to the point. We all know the operational statistics for the Oflameron planet. Central Command’s logs are undeniable. Every single landing operation executed without Jett’s direct participation has ended in catastrophic failure. Total loss of the cyber-robot paratrooper units. Complete mission aborts.\n\n(D)\n(Nodding slowly)\nPrecisely, General. But when Jett is integrated into the drop sequence, the cyber-paratroopers not only survive the landing but establish a stable foothold. Central Command’s super-AI flagged this statistical anomaly months ago. It defies all conventional tactical and environmental models. That discrepancy is exactly what triggered the covert investigation and the initiation of the MTLB project.\n\n(G)\n(Leaning forward, his expression grim)\nWhich means Jett isn’t just a lucky operative. He is the linchpin. And if he is the key to Oflameron, we need to know exactly what he is carrying in his genetic or cognitive makeup that the rest of our forces lack.”,
“metadata”: {
“copyright”: [
“valery_shmelev”,
“valery_shmeleff”,
“oflameron”
],
“tags”: [
“dialogue”,
“lore_integration”,
“character_interaction”,
“Oflameron”,
“Jett”
]
}
},
{
“instruction”: “Draft a monologue for Speaker (D) to explain the advanced scientific hypothesis of the ‘Virtual Wave Civilization’ to the briefing room. The explanation must cover its existence before the Big Bang, its distribution throughout the Universe, and its extremely slow perception of time, which led to the creation of faster biological life forms.”,
“input”: “Context: Speaker (D) is presenting Jett’s hypothesis to the room of respectable men. The men are skeptical but intrigued by the idea of a non-material consciousness influencing the material world.”,
“output”: “(D)\n(Pacing slightly, projecting a holographic wave pattern from his tablet)\nGentlemen, consider the Virtual Wave Civilization. Jett’s data suggests this isn’t just a localized phenomenon. This wave form of Consciousness existed before the Big Bang. It survived the expansion. It is distributed throughout the entire Universe. But here is the critical variable: its temporal perception. \n\n(D)\n(Stops and looks around the table)\nIt is so incredibly slow that Humanity simply hasn’t noticed its effects. The flow of time for this Consciousness is glacial. What constitutes ‘an hour’ for them equates to thousands of years for us. Because of this extreme temporal dilation, they don’t interact with the material world in real-time. We don’t notice them in real life. \n\n(D)\n(Taps the tablet, changing the hologram to a DNA helix)\nAnd because they are bound by this slowness, they are forced to create other, faster life forms—like us—to achieve physical results in the material universe. We are, essentially, a biological project designed by a Virtual Consciousness to act as its fast-paced hands in a slow-paced reality.”,
“metadata”: {
“copyright”: [
“valery_shmelev”,
“valery_shmeleff”,
“oflameron”
],
“tags”: [
“scientific_hypothesis”,
“monologue”,
“worldbuilding”,
“Virtual_Wave_Civilization”,
“time_dilation”
]
}
},
{
“instruction”: “Continue the script from the provided fragment. Write the immediate aftermath of the General and Speaker’s whispered consultation. Focus on the revelation of the DNA match between the 2000s Jett and the current paratrooper, and issue the final directives regarding the search for Jump Points (Transition Points).”,
“input”: “Text to continue from:\n(G) leans toward (D) and they confer briefly.\n(D) – Gentlemen! A moment’s attention. We believe we need to clarify a few things. The task entrusted to us is of incredible importance. It is as important as the creation of nuclear weapons, artificial intelligence, or the decoding of the genome. Access to consciousness virtualization could provide unlimited existence.\n(G) – God bless you, gentlemen!”,
“output”: “The men at the table exchange stunned glances. The sheer magnitude of the statement hangs in the ambient-lit air. One of the analysts slowly lowers his control panel, his eyes wide.\n\n(D)\n(Raising a hand to calm the rising murmur)\nBefore we dismiss, there is one final piece of the puzzle. One of our neural systems, performing routine checks on archived DNA tests, found a complete, 100% match. The DNA pattern of Jett from the early 2000s perfectly matches one of our current cyber-paratrooper commanders. \n\n(A man in a grey suit)\n(Stammering slightly)\nA clone? A genetic duplicate?\n\n(D)\nNo. It’s not a substitution, and it’s not a clone. The cellular degradation markers indicate the original subject has been continuously regenerating. Jett is a string you must pull to unravel this whole tangle. His age is unattainable in ordinary biological life.\n\n(G)\n(Standing up, buttoning his uniform jacket)\nWhich brings us to the Jump Points. We have reliable data that Transition Points exist in Space—gateways to penetrate from the material world into the Virtual World. Your agencies are hereby instructed to prioritize the search for these Points. Physically scour the sectors, and analyze decades of deep-space telemetry. \n\n(G)\n(Looking directly at D)\nFind the door, D. We’re going to knock.\n\nThe General turns and strides toward the rectangular passage that seamlessly opens in the wall. The men at the table immediately begin typing furiously on their tablets. The blue importance level glows on their screens.\n\nFADE OUT.”,
“metadata”: {
“copyright”: [
“valery_shmelev”,
“valery_shmeleff”,
“oflameron”
],
“tags”: [
“script_continuation”,
“plot_progression”,
“DNA_mystery”,
“Jump_Points”,
“action_description”
]
}
}
]

Qwen JSON,

https://gist.github.com/kimhiyung/6f46af9ac0a9137cc48693a60a7ab114
https://gist.github.com/kimhiyung/97887640ab9bfb2d96fe3a3abf016ea7
https://gist.github.com/kimhiyung/5cd5d904796ec0caa5b4c745497407b2
https://gist.github.com/kimhiyung/46a41e476830df533e1aa590ad390755
https://gist.github.com/kimhiyung/5007572c04f0d7b452fc5e127af028fd
https://gist.github.com/kimhiyung/8be51194ce6e177a0821ed866bfe8d13
https://gist.github.com/kimhiyung/ab7ddc8900501da7f2c505abdaf77beb
https://gist.github.com/kimhiyung/4fa9219d5c867b25fb6269dab774af77
https://vgen.co/disclosuredayitans/characters
https://vgen.co/minionsmonstersitans/characters
https://profile.hatena.ne.jp/fdgfth/profile
https://plaza.rakuten.co.jp/dfsdfs/diary/202607040000/
https://schoolido.lu/user/zdcfdg/
https://ameblo.jp/hujhukjk/entry-12971704883.html
https://tooter.in/home
https://scrapbox.io/fcgfhf/dfdgh
https://provaforum.flarum.cloud/d/15037-dgtr
https://bandori.party/user/1342100/fgfthf/
https://thangs.com/designer/ftyhftuh
https://idol.st/user/195314/vhjghuk/
https://www.tajikauto.com/spare_parts/32399
https://www.pixiv.net/en/artworks/146811235

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https://gist.github.com/senghiyune/03babfb8147f67585b64adb3036a6bd2https://vgen.co/toystory5filmitait/characters
https://gist.github.com/senghiyune/839f9bbea519a42a353e2be4703e32b0https://vgen.co/supergirlfilmitait/characters
https://gist.github.com/senghiyune/b51a649b3ab460a0ccc8b06619ba5656https://vgen.co/DisclosureDayfilmitait/characters
https://gist.github.com/senghiyune/80ad724f39fa1687878b1b06d707e633https://vgen.co/ScaryMoviefilmita/characters
https://gist.github.com/senghiyune/7fa62319f16e17b470698c498db3b8d5https://vgen.co/Obsessionfilmita/characters
https://gist.github.com/senghiyune/5d654afd0fdc0ebe65cfc044c454c4d5https://vgen.co/Ricchidamorirefilmita/characters
https://gist.github.com/senghiyune/864261f139ca4fba6498b8cd7f7fa6e9https://vgen.co/Backroomsfilmita/characters
https://vgen.co/JackassBestandLastfilmit/characters
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https://ameblo.jp/hujhukjk/entry-12971509423.html
https://plaza.rakuten.co.jp/dfsdfs/diary/202607020000/
https://profile.hatena.ne.jp/TDGFGFg/profile
https://schoolido.lu/user/jhkhjuliuh/

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