Yuen's LG

[Yuen]

I'm reviving this old log thread ~1 year after first visiting NF. I'm aiming to update every month fortnight month.
I will try to include 1 or 2 videos per update to make the log more than a boring wall of text (and also to encourage me to video - even though it's annoying it really helps me improve my form).

JULY 2014

1 Jul (Tue)
Chins: Pyramid (+15kg up) 1->7->1 (BW down) (short breaks, fail at 7(3),6,5,4,3)
Deads: 60x5, 80x5, 95x5
3 Jul (Thur)
Bench: 60x10, 80x5, 100x5, 100x2, 100x2
Dips: 50x2, 50x1
Squat: 60x5, 90x4x5 (A2G)
4 Jul (Fri)
Chins: Pyramid (+15kg up) 1->7->1 (BW down) (short breaks, fail at 7(4),6,5,4,3)
Deads: 60x5, 80x5, 100x5
5 Jul (Sat)
Horizontal Pull Gym Machine: 50x6, 50x7, 50x8, 50x9, 50x10 (rest pause sets after 7 reps)
6 Jul (Sun)
Bench: 60x10, 80x6, 90x3x6
Squat: 20x5, 60x5, 90x4x6 (A2G)
8 Jul (Tue)
Chins: Pyramid (+15kg up) 1->7->1 (BW down) (short breaks, fail at 7(5),6,5,4,3)
Deads: 60x5, 80x1
10 Jul (Thur) - 1st child (daughter) born. Routine turned upside down
12 Jul (Sat)
Chins: Pyramid (BW C2B up) 1->9->1 (BW down) (short breaks, fail at 9(6),8,7,6,5,4,3)
13 Jul (Sun)
70 push ups (first and last 21 reps done 'perfectly' with pauses at top and bottom)
14 Jul (Mon)
Frog Jumps: 3 laps around the kitchen and dining area
15 Jul (Tue)
Horizontal Pull Gym Machine: 50x6, 50x7, 50x8, 50x9
16 Jul (Wed)
Chins: Pyramid (BW C2B up) 1->10->1 (BW down) (short breaks, fail at 10(7),9,8,7,6)
17 Jul (Thur)
70 push ups (first and last 22 reps done 'perfectly' with pauses at top and bottom)
18 Jul (Fri)
Frog Jumps: 4 laps around the kitchen and dining area
19 Jul (Sat)
Pistols (+16kg): 11ea
20 Jul (Sun)
Chins: Pyramid (+15kg up) 1->7->1 (BW down) (short breaks, fail at 7(6),5)
Deads: 60x3x10
21 Jul (Mon)
Bench: 60x10, 80x7, 90x3x7 (spotter assists on last set at reps 6,7)
22 Jul (Tue)
Frog Jumps: 3 laps around the kitchen and dining area
24 Jul (Thur)
OAC negatives (alternating): a measly 2 reps
25 Jul (Fri)
50 chins and 100 push ups in minimum time: 4m56s
26 Jul (Sat)
Horizontal Pull Gym Machine: 50x6, 50x7, 50x8, 50x9, 50x10
27 Jul (Sun)
Frog Jumps: 2 laps around the kitchen and dining area
28 Jul (Mon)
Chins: Pyramid (BW C2B up) 1->10->1 (BW down) (short breaks, fail at 10(7),9,8,7,6)
29 Jul (Tue)
Squat: 20x5, 60x5, 90x4x7 (A2G)
31 Jul (Thur)
70 push ups (first and last 23 reps done 'perfectly' with pauses at top and bottom)

[Yuen]

AUGUST 2014

1 Aug (Fri)

Horizontal Pull Gym Machine: 50x6, 50x7, 50x8, 50x9, 50x10

2 Aug (Sat)

Chins: Pyramid (+15kg backpack up) 1->7->1 (BW down) (short breaks, no failures)

3 Aug (Sun)

Squat: 20x5, 60x5, 90x4x8 (A2G)

4 Aug (Mon)

70 push ups (first and last 24 reps done 'perfectly' with pauses at top and bottom)

5 Aug (Wed)

Frog Jumps: 1 lap around the kitchen and dining area

7 Aug (Thur)

Chins: Pyramid (+20kg backpack up) 1->5->1 (BW C2B down) (short breaks, fail at 5(2))

8 Aug (Fri)

70 push ups (first and last 25 reps done 'perfectly' with pauses at top and bottom)

9 Aug (Sat)

Squat: 20x5, 60x5, 90x4x9 (A2G)

Chins: Pyramid (+20kg up) 1->5->1 (BW down) (short breaks, no fail at 5(4))

10 Aug (Sun)

Archer Pull ups: Alternatings sides: 4,3,3

Ring Dips: BW: 10,9,2

12 Aug (Tue) (Creatine monohydrate commenced)

Chins: Pyramid (BW C2B up) 1->10->1 (BW down) (breaks not standard due to baby, fail at 9,8,7,6)

70 push ups (first and last 26 reps done 'perfectly' with pauses at top and bottom)

15 Aug (Fri)

Chins: Pyramid (+20kg backpack up) 1->6->1 (BW down) (short breaks, fail at 6(1))

16 Aug (Sat)

70 push ups (first and last 27 reps done 'perfectly' with pauses at top and bottom)

18 Aug (Mon)

Chins: Pyramid (+20kg backpack up) 1->6->1 (BW down) (short breaks, fail at 6(2))

Horizontal Pull Gym Machine: 50x6, 50x7, 50x8, 50x9, 50x10

19 Aug (Tue)

70 push ups (first and last 28 reps done 'perfectly' with pauses at top and bottom)

21 Aug (Thur)

Chins: Pyramid (+20kg backpack up) 1->6->1 (BW down) (short breaks, fail at 6(3))

22 Aug (Fri)

70 push ups (first and last 29 reps done 'perfectly' with pauses at top and bottom)

24 Aug (Sun)

Squat: 20x5, 60x5, 90x2x10, 90x3 (A2G) (failed attempt at 90x4x10)

Bench: 60x5, 90x3, 90x2

Face Pulls: 35x3x12 

26 Aug (Tue)

Chins: Pyramid (+20kg backpack up) 1->6->1 (BW down) (attempted short breaks - but big break in centre due to baby, fail at 6(4))

27 Aug (Wed)

70 push ups (first and last 30 reps done 'perfectly' with pauses at top and bottom)

28 Aug (Thur)

Squat: 20x5, 60x5, 90x4x10 (A2G)

Bench: 60x5, 90x1, 100x1

29 Aug (Fri)

Chins: Pyramid (+20kg backpack up) 1->6->1 (BW down) (short breaks, fail at 6(5))

30 Aug (Sat)

70 push ups (first and last 31 reps done 'perfectly' with pauses at top and bottom)

[Yuen]

SEPTEMBER 2014

1 Sep (Mon)

Chins: Pyramid (+20kg backpack up) 1->6->1 (BW down) (short breaks, fail at 6(5)) (stalled)

2 Sep (Tue)

Squat: 20x5, 60x5, 90x5, 95x3x5 (A2G)

Archer Pull ups: Alternatings sides: 5,4,3

Ring Dips: 10  (BW, RTO after each rep)

4 Sep (Thur)

70 push ups (first and last 32 reps done 'perfectly' with pauses at top and bottom)

5 Sep (Fri) (start short cut aim for deficit 750-1000cal/day)

Chins: Pyramid (+20kg up) 1->6->1 (BW down) (short breaks, fail at 4,3)

6 Sep (Sat)

Squat: 20x6, 60x6, 95x4x6 (A2G)

Bench: 60x8, 100x1,105x1

Misc: Slow MUs, Arching scapular retraction pull ups, 1 arm active hangs, Bent arm monkey bar traverse, 1 handed chins (assist with other hand placed over lower bicep)

7 Sep (Sun)

Horizontal Pull Gym Machine: 50x6, 50x7, 50x8, 50x9, 50x10 (getting quite easy)

8 Sep (Mon)

Attempt at 70 push ups (first and last 33 reps done 'perfectly' with pauses at top and bottom) = failed (prob due to caloric deficit)

9 Sep (Tue) (end short cut)

Ring Dips: 10,9,3  (BW, RTO after each rep)

HeSPU: 10,9,3 (good form, no back arch, elbows in)

10 Sep (Wed)

Chins: Pyramid (+20kg backpack up) 1->7->1 (BW down) (short breaks, fail at 7(1),4)

11 Sep (Thur)

Squat: 20x7, 60x7 (paused), 95x4x7 (A2G)

Misc: Bent arm monkey bar traverse

12 Sep (Fri)

70 push ups (first and last 33 reps done 'perfectly' with pauses at top and bottom)

13 Sep (Sat)

Russian Dips (slow controlled, full ROM): 5,4

Misc: Slow MU (wide grip bar), Bent arm monkey bar traverse

14 Sep (Sun)

Horizontal Pull Gym Machine: 50x6, 50x7, 50x8, 50x9, 50x10 (1.5min breaks between sets

15 Sep (Mon)

Chins: Pyramid (+20kg backpack up) 1->7->1 (BW down) (short breaks, fail at 7(2))

16 Sep (Tue)

Squat: 20x8, 60x8 (paused), 95x4x8 (A2G)

Misc: Bent arm monkey bar traverse

[Paradigm]

I FOUND YOU! Also good work How's the wifey with the incoming wee one?

[KB Girl]

How do remember all this? Paper log I guess?

Cool to see some video! You're one sick strong dude and looks like a nice gym.

[Endor]

Umm ok, that's awesome! Monster upper body strength mate, impressive.

 

Also check out the girl sat on the floor gawking at your skillz!

[lyranedara]

Wow, from reading your logs, I always knew you were strong. Those videos are absolutely incredible though! 

 

And congrats to you and your wife.

[Yuen]

I FOUND YOU! Also good work How's the wifey with the incoming wee one?

Incoming wee one has arrived! I've been meaning to upload a picture... so here is one when she was 3 weeks old (+ super proud father)

How do remember all this? Paper log I guess?

Cool to see some video! You're one sick strong dude and looks like a nice gym.

My log is a little text document sitting on the desktop screen of my laptop. I just copy and paste to NF

The videos and pictures are partly inspired by the way you update your challenge threads! Your videos and pictures are very cool and inspiring to watch!

Umm ok, that's awesome! Monster upper body strength mate, impressive.

 

Also check out the girl sat on the floor gawking at your skillz!

Thanks Dom! The girl on the floor actually turned out to be a fellow rower who knew Michele

Wow, from reading your logs, I always knew you were strong. Those videos are absolutely incredible though! 

 

And congrats to you and your wife.

Thank Lex! We are very proud parents now  I'm so glad you are back at NF, it just didn't quite feel right without you

----

SEPTEMBER 2014 (2nd half)

17 Sep (Wed)

HeSPU: 10,9,3 (good form, no back arch, elbows in)

18 Sep (Thur)

Russian Dips (slow controlled, full ROM): 5,4,1

70 push ups (full ROM, 35,3,2x11,1x10)

19 Sep (Fri)

Chins: Pyramid (+20kg backpack up) 1->7->1 (BW down) (short breaks, fail at 7(3))

20 Sep (Sat)

Ring Dips: 10,9,4  (BW, RTO after each rep)

Misc: Rope climbs, ring rows, ring push ups, pistols

21 Sep (Sun)

Horizontal Pull Gym Machine: 40x6, 40x7, 40x8, 40x9, 40x10 (1min break between sets - light sets for active recovery)

23 Sep (Tue)

Chins: Pyramid (+20kg up 1->7->1 (BW down) (short breaks, fail at 7(4))

Squats(A2G): 20x4, 60x4 (paused), 100x4 (1 paused rep)

Deads: 60x1, 65x1, 70x1, 75x1, 80x1, 85x1, 90x1, 95x1, 100x1, 105x1

24 Sep (Wed)

70 push ups (full ROM, 36,2x13,1x8)

25 Sep (Thur) (start short cut)

HeSPU: 10,9,4 (good form, no back arch, elbows in, slow eccentric)

Horizontal Pull Gym Machine: 55x5, 50x7, 50x8, 50x9, 50x10 (1.5min breaks between sets)

26 Sep (Fri)

Russian Dips (slow controlled, full ROM): 5,4,2

Misc: Bent arm monkey bar traverse

27 Sep (Sat)

Squats(A2G): 20x4, 60x4 (paused), 100x4 (2 paused reps)

Deads: 65x1, 70x1, 75x1, 80x1, 85x1, 90x1, 95x1, 100x1, 105x1, 110x1

Misc: Slow MUs, Russian Dips (testing different variations), 1 arm static holds + typewriter drills 

28 Sep (Sun)

HeSPU: 10,9,5 (good form, no back arch, elbows in, slow eccentric)

29 Sep (Mon)

Chins: Pyramid (+20kg backpack up) 1->7->1 (BW down) (short breaks, fail at 7(5))

30 Sep (Tue)

70 push ups (full ROM, 37,3,2x11,1x8)

I couldn't do a video at the gym because my wife has been sick and couldn't come to the gym with me. So here is a short home video of where I am currently with my front lever. Lots to work on... I thought it was much better until I saw the video 

I don't bother to formally train the front lever, there is just lots of cross over strength gain from the other exercises I do.

I had the form much better in February (don't want to upload video though, since I'm just wearing board shorts)... but then I dislocated my shoulder (again), couldn't train upper limb for a while, then decided to do squats and deadlifts and increased the mass in my lower body (making it harder for the front lever, but I'm happy because overall my strength is much more well rounded)

[Endor]

Uh yeah, lots to work on, like being less awesome! I'm impressed, I obviously need to eat more double wagyu burgers!!! 

[KB Girl]

Still looks like a really good lever to me! I think you can be really happy that despite mass gain and shoulder issue you can still even do them

 

And awww that picture is really really cute. As in, insanely cute

[lyranedara]

Considering all that KB Girl mentioned, and the fact that you don't train the front lever, it is especially impressive! 

 

I realize you are fully aware of this, but your daughter is absolutely adorable! Hope your wife is feeling better, and that your little one is doing well also.

[Yuen]

Uh yeah, lots to work on, like being less awesome! I'm impressed, I obviously need to eat more double wagyu burgers!!! 

Thanks for stopping by Dominic I went back for another double wagyu burger last week!

Still looks like a really good lever to me! I think you can be really happy that despite mass gain and shoulder issue you can still even do them

And awww that picture is really really cute. As in, insanely cute

Thanks KB! I'm completely biased... but my little girl is the cutest little thing I have ever seen :)

Considering all that KB Girl mentioned, and the fact that you don't train the front lever, it is especially impressive! 

I realize you are fully aware of this, but your daughter is absolutely adorable! Hope your wife is feeling better, and that your little one is doing well also.

Thanks Lex! My wife is feeling better, but the little one got a fever and a rash... which was slightly unsettling... but then everything got better after a couple of days

---

OCTOBER 2014

1 Oct (Wed)

Horizontal Pull Gym Machine: 55x6, 50x7, 50x8, 50x9, 50x10 (1min breaks between sets)

2 Oct (Thur) (end cut)

Russian Dips (slow controlled, full ROM): 5,4,3

Misc: Bent arm monkey bar traverse

3 Oct (Fri)

HeSPU: 10,9,6(good form, no back arch, elbows in, slow eccentric)

4 Oct (Sat)

Deads: 60x1, 70x1, 80x1, 90x1, 100x1, 110x1, 120x1

Chins: Pyramid (+20kg up 1->7->1 (BW down) (short breaks, fail at 7(6),5,4,3)

Misc: Slow MUs, Russian Dips (testing different variations), 1 arm static holds + typewriter drills 

Squats(A2G): 20x5, 60x5 (paused), 100x2 (too tired, shouldn't have put at end of session)

5 Oct (Sun)

Ring Dips: 10,9,5  (BW, RTO after each rep)

Misc: Ring push ups

6 Oct (Mon)

70 push ups (full ROM, 38,2x12,1x8)

7 Oct (Tue)

Chins: Pyramid (+20kg up 1->7->1 (BW down) (short breaks, no failures)

Squats(A2G): 20x5, 60x5 (paused), 100x5

Deads: 60x1, 70x1, 80x1, 90x1, 100x1, 110x1, 120x1, 125x1

8 Oct (Wed)

HeSPU: 10,9,7 (good form, no back arch, elbows in, slow eccentric)

9 Oct (Thur)

Horizontal Pull Gym Machine: 55x6, 50x7, 50x8, 50x9, 50x10 (1min breaks between sets)

Misc: Upright rows

10 Oct (Fri)

Russian Dips (slow controlled, full ROM): 5,4,4

11 Oct (Sat) (headache/feeling bad - skipped Squats/Deads at the gym)

Chins: Pyramid (+25kg up) 1->5->1 (BW down) (short breaks, no failures)

Upright Row: 20x8, 40x5, 50x2

70 push ups (full ROM, 39,3,2x12,6)

12 Oct (Sun)

Misc: Ring push ups/rows/dips/inverted pull ups, commando pull ups (active recovery rather than progression)

13 Oct (Mon)

HeSPU: 10,9,8 (good form, no back arch, elbows in, slow eccentric)

14 Oct (Tue) (start cut - gym session performed while fasted)

Squats(A2G): 20x5, 60x5 (paused), 100x2

Deads: 60x1, 70x1, 80x1, 90x1, 100x1, 110x1, 120x1, 130x1 (felt like crap while fasted, last rep I'm sure I lost form, but wife not there to video)

Posted this to the powerlifting form check forums. General consensus was not too shabby, but I let my back round a bit during the eccentric phase. I've been given the all clear to gradually keep adding weight to the bar

I decided to ask my wife to video a chin up pyramid set after seeing KB's latest chin up video (with her super clean form).

 

The structure of the pyramid is:

+25kg 1 rep. Then take 1 deep breath as a rest.

+25kg 2 reps. Then take 2 deep breaths as a rest.

+25kg 3 reps. Then take 3 deep breaths as a rest.

+25kg 4 reps. Then take 4 deep breaths as a rest.

+25kg 5 reps. Then rip off the weight as quick as possible. Then bodyweight(BW) 5 reps. Then take 5 deep breaths as rest.

BW 4 reps. Then take 4 deep breaths as a rest.

BW 3 reps. Then take 3 deep breaths as a rest.

BW 2 reps. Then take 2 deep breaths as a rest.

BW 1 rep.

If I ever fail a rep, then I take 1 deep breath, then try to complete the 'step' of the pyramid, repeating as many times as necessary to finish. (I don't fail on this since it is a very small 1->5->1 pyramid)

 

I don't really try to minimise my natural kip too much, and I kip more as I get tired. I also knew I don't fully relax into a dead hang for every rep, because it makes my shoulder feel unstable.

 

However watching the video makes me realise I'm stopping a bit too far off a dead hang for most reps, and I should probably not kip for my first few reps, and only kip when I begin to tire and get close to failure. I'm pretty happy though: For once I don't have any tendonitits, and the video and playback is doing exactly the job it is meant to do!

[Yuen]

OCTOBER 2014 (2nd half)

15 Oct (Wed)

Horizontal Pull Gym Machine: 55x6, 50x7, 50x8, 50x9, 50x10 (1min breaks between sets)

17 Oct (Fri)

New progression ("Impossible" Dips): Push up progression: 5,6,7

18 Oct (Sat) (end cut)

Russian Dips (slow controlled, full ROM): 5,5,4 (Feeling much easier)

Upright Row (cable): 20x12, 40x6, 50x3, 60x1, 20x15

19 Oct (Sun)

Chins: Pyramid (+25kg up) 1->6->1 (BW down) (short breaks, fail at 6(1),3)

Upright Row: 20x12, 40x7, 50x4, 60x2(partial ROM), 20x15

Horizontal Pull Gym Machine: 55x6, 50x7, 50x8, 50x9, 50x10 (45s breaks between sets)

20 Oct (Mon)

HeSPU: 11,9,8 (good form, no back arch, elbows in, slow eccentric)

21 Oct (Tue)

Squats(A2G): 20x5, 60x5, 100x5

Deads: 60x1, 80x1, 100x1, 120x1, 130x1 (better form)

Dips: 10 (sore)

70 push ups (full ROM, 40,2x15)

22 Oct (Wed)

Misc: Side plank raises 85ea, Front lever (felt good!), Scapular pull ups, arching scapular retraction pull ups

23 Oct (Thur)

Chins: Pyramid (+25kg up) 1->6->1 (BW down) (short breaks, fail at 6(2),5,4,3)

Upright Row: 20x12, 40x8, 50x5, 55x2, 20x15

24 Oct (Fri)

70 push ups (full ROM, 41,3,2x8,1x10)

25 Oct (Sat)

Ring Dips: 10,9,6  (BW, RTO after each rep)

Misc: Inverted pull ups (not full ROM)

Upright Row (cable): 20x12, 40x9, 50x5, 60x2(partial ROM), 20x15

26 Oct (Sun)

Misc: Russian Dips (working on technique)

Horizontal Pull Gym Machine: 55x6, 50x7, 50x8, 50x9, 50x10 (1min breaks between sets)

HeSPU: 12,9,8 (good form, no back arch, elbows in, slow eccentric)

27 Oct (Mon) (start cut)

Chins: Pyramid (+25kg up) 1->6->1 (BW down) (short breaks, fail at 6(2.5),4,3,2)

Squats(A2G): 20x5, 60x5, 100x1

Deads: 60x1, 80x1, 100x1, 120x1, 132.5x1

28 Oct (Tue)

70 push ups (full ROM, 42,2x11,1x6)

29 Oct (Wed)

HeSPU: 12,10,8 (good form, no back arch, elbows in, slow eccentric)

30 Oct (Thur) (end cut)

Horizontal Pull Gym Machine: 55x6, 55x7, 50x8, 50x9, 50x10 (1min breaks between 50kg sets)

31 Oct (Fri)

Chins: Pyramid (+25kg up) 1->6->1 (BW down) (short breaks, fail at 6(4),3,2)

P-bar Dips: 31, 20

Upright Row: 20x12, 40x9, 50x5, 55x2, 20x15

I've decided that videos longer than 30second (eg the weighted chin up pyramid one in the last post) are probably too long. I might just stick to 1 rep (unless trying different speeds/variations etc).

 

The first video is of a regular/fast pistol squat with a bounce at the bottom - makes each rep easier, nice to look at. I thought the left leg pistol looked a bit unsteady at the bottom. I had previously thought they were pretty solid.

 

The second video is me trying to do the eccentric component as slow and controlled as possible. I didn't realise I looked so shaky in the bottom half... I've got a bit more to work on than I had previously thought. Ah well... that's the point of the videos!

[Endor]

Nice pistols, I'm impressed. I don't think you're that wobbly, it's pretty good. 

[Yuen]

NOVEMBER 2014

1 Nov (Sat)

70 push ups (full ROM, 43,3,2x11,1x2)

2 Nov (Sun)

HeSPU: 13,10,8 (good form, no back arch, elbows in, slow eccentric)

Upside down pull ups (bar): 8,8 (partial range, pause at top)

3 Nov (Mon) (start cut)

4 Nov (Tue)

Squats(A2G): 20x5, 60x5, 100x5

Deads: 60x1, 80x1, 100x1, 120x1, 135x1

Chins: Pyramid (+25kg up) 1->6->1 (BW down) (short breaks, fail at 6(5),5,4,3)

5 Nov (Wed)

Horizontal Pull Gym Machine: 55x6, 55x7, 50x8, 50x9, 50x10 (1min breaks between 50kg sets)

Upside down pull ups (bar): 9,7,5 (partial range, pause at top)

6 Nov (Thurs)

HeSPU: 14,9,8 (good form, no back arch, elbows in, slow eccentric)

7 Nov (Fri)

Russian Dips (slow controlled, full ROM): 6,5,4 (hard due to cut)

Upside down pull ups (bar): 9,8,7 (partial range, pause at top)

8 Nov (Sat) (end cut)

Upright Row (cable): 40x10, 50x6, 55x3, 60x1,F, 20x15

70 push ups (full ROM, 44,2x10,1x6)

9 Nov (Sun)

Chins: Pyramid (+25kg up) 1->6->1 (BW down) (short breaks, no failures)

Deads: 60x1, 80x1, 100x1, 120x1, 137.5x1

Squats(A2G): 20x5, 60x5, 100x5

Misc: Ring dips 10 then stop due to baby, upside down ring pull ups still partial ROM.

10 Nov (Mon)

HeSPU: 15,9,8 (good form, no back arch, elbows in, slow eccentric)

11 Nov (Tue)

Upright Row (cable): 40x11, 50x6, 55x4, 60x2, 20x15

12 Nov (Wed)

70 push ups (full ROM, 45,3,2x11)

13 Nov (Thurs)

Horizontal Pull Gym Machine: 55x6, 55x7, 50x8, 50x9, 50x10 (1min breaks between 50kg sets)

14 Nov (Fri)

Chins: Pyramid (+25kg up) 1->6->1 (BW down) (short breaks, fail at 7(1),6,5,4,3)

Upright Row: 40x10, 50x3 (too hot, too tired)

Misc: Tried but too sore for dips

15 Nov (Sat)

Squats(A2G): 20x5, 60x5, 100x5

Deads: 60x1, 80x1, 100x1, 120x1, 140x1 (form felt crap, but no video)

Misc: slow controlled MU

16 Nov (Sun)

Walk/Run: 4.68km in 40mins

HeSPU: 15,10,8 (good form, no back arch, elbows in, slow eccentric)

17 Nov (Mon)

70 push ups (full ROM, 46,1,3,2x10)

18 Nov (Tue)

Walk/Run: 4.125km in 32mins

19 Nov (Wed)

Pull ups: Pyramid (BW) 1->10->1 (short breaks, no failures)

Horizontal row: Gym machine I will never use again therefore no use recording anything

20 Nov (Thurs)

Ring Dips: 10,9,7  (BW, RTO after each rep)

Dumbell Upright Row to Press: 10x10, 14x8, 18x6, 22x4 26xF

21 Nov (Fri)

Decline Ring Push Ups: 15, 13, 11, 9 (adjusting width of rings a lot)

False Grip Ring Rows: 5, 5, 5 (regular false grip, wrist flexors are limiting factor)

Pistols (slow): 5ea 

22 Nov (Sat)

Ring chin ups: 12, 14, 16

23 Nov (Sun)

Upside down ring pull ups: 5,5,5 (Partial ROM but improving)

Ring Dips: 10,9,8  (BW, RTO after each rep)

24 Nov (Mon)

Decline Ring Push Ups: 16, 14, 12, 10  (wide grip)

False Grip Ring Rows: 6, 6, 6

25 Nov (Tue)

Walk/Run: 5.3km in 40mins

HeSPU: 15,11,8

28 Nov (Fri)

Chins: Pyramid (+25kg up) 1->7->1 (BW down) (short breaks, fail at 7(2))

Upright Row: 40x11, 50x6, 55x3, 20x15. 

29 Nov (Sat)

Walk/Run: 5.48km in 40mins

30 Nov (Sun)

70 push ups (full ROM, 47,3,2x10)

Notes:

I'm currently on holidays in Vietnam with my wife and baby. I was thinking about skipping updating, because the internet is too slow on this island/resort for uploading videos. However, I decided that it doesn't take long to Ctrl-v my exercise log, and I will just upload photos instead of videos 

These are the 2 beautiful girls in my life! My wife and 4 month old daughter

And this is the resort pool looking out onto the ocean - along with one proud father and his little girl

[Endor]

Great photos, wow she's much bigger already!

 

The pool looks fantastic, can't trust these assassins, look at that he can even walk on water!! 

[Yuen]

DECEMBER 2014

1 Dec (Mon)

2 Dec (Tue)

Chins: Pyramid (+25kg up) 1->7->1 (BW down) (longer breaks as still recovering from sickness, fail at 7(3))

Dips (P-Bar): 10 (sternal pec insertion sore)

3 Dec (Wed)

HeSPU: 15,12,8

4 Dec (Thur)

Chins: Pyramid (+25kg up) 1->7->1 (BW down) (longer breaks as still recovering from sickness, fail at 7(4))

Squats(A2G): 20x5, 60x5, 100x1

Deads: 70x2, 90x2, 110x2, 130x1

5 Dec (Fri)

70 push ups (full ROM, 48,2x11)

6 Dec (Sat)

Misc: assisted OACs (assist with 15kg (5reps), 10kg (2reps), 5kg (1rep) , 2.5kg (F)) (2.5kg actually equals 5.125kg due to friction)

7 Dec (Sun)

Upside down pull ups (bar): 10,8,7 (partial range, pause at top)

HeSPU: 16,12,8

8 Dec (Mon)

Chins: Pyramid (+25kg up) 1->7->1 (BW down) (longer breaks, fail at 7(5),6,5,3)

Dips (P-Bar): 20

Face Pulls (35kg): 12,12,12

Walk/Run: 5km in 35m40s

9 Dec (Tue)

Squats(A2G): 20x5, 70x5, 90x5

Deads: 70x3, 90x3, 110x3, 130x1

Upright Row: 40x12, 50x6, 55x3

Misc: Bent arm monkey bar traverse

10 Dec (Wed)

11 Dec (Thur)

81 Push ups (AMRAP) (12->1,then singles/doubles)

12 Dec (Fri)

Walk/Run: 5km in 32m40s

13 Dec (Sat)

Chins: Pyramid (+25kg up) 1->7->1 (BW down) (longer breaks, fail at 7(6))

Squats(A2G): 20x7, 70x7, 90x5

Deads: 70x4, 90x4, 110x2

14 Dec (Sun)

Upright Row (cable): 40x12, 50x7, 55x5, 60x3(3/4 range), 20x16

HeSPU: 17,12,8

15 Dec (Mon)

16 Dec (Tue)

Chins: Pyramid (+25kg up) 1->7->1 (BW down) (longer breaks, fail at 7(7))

Squats(A2G): 20x6, 70x6, 90x2

Deads: 70x5, 90x5, 110x2

17 Dec (Wed)

91 Push ups (AMRAP) (13->1)

18 Dec (Thur)

Chins: Pyramid 1->7->1 (+30kg to 4(3))

Upright Row: 40x13, 50x7, 55x5, 60x1, 20x16 (hitching at heavier weights, ulna sided wrist pain following)

Face Pulls (35kg): 3x15 (pause at max scapular retraction)

19 Dec (Fri)

Walk/Run: 5km in 29m39s

20 Dec (Sat)

21 Dec (Sun)

HeSPU: 18,12,8

70 push ups (full ROM, 30,19,3,2s)

22 Dec (Mon)

Ring Chin Ups: 12,15,18

23 Dec (Tue)

Ring Dips: 10,10,8  (BW, RTO after each rep)

24 Dec (Wed)

HeSPU: 20,12,8 (v long breaks in between due to baby/family stuff)

25 Dec (Thur)

Upside down ring pull ups: 3,4,5 (Partial ROM)

False Grip Ring Rows: 5, 6, 7

70 push ups (full ROM, 30,20,2s)

26 Dec (Fri)

Chin Ups: 13, 2 (temporary holiday chin up bar I was using dislodged and I fell - luckily onto my feet )

27 Dec (Sat)

28 Dec (Sun)

29 Dec (Mon)

Chins: Pyramid 1->10->1 (BW)

HeSPU: 20,13,8

30 Dec (Tue)

Upright Row: 25x15, 40x8 (wrist still painful), 25x15

Dips (P-Bar): 30

31 Dec (Wed)

Chins: Pyramid 1->10->1 (BW)

Face Pulls: 2x15 (unfamiliar setting, pause at midpoint)

I'm trialling a new objective way to see improvements in assisted one arm chin ups. It's basically my rings strap looped over the bar with a weight attached on the other end. If the weight lifts up completely off the surface, I'm putting too much force through the assisting arm and it is a fail.

 

The first video is with 10kg - which I would call a successful attempt, since the weight still is touching the stepping stool. The second video is a fail with 2.5kg. Due to friction, the actual assistance given is more than the weight measured. Eg. at 2.5kg I tested it was closer to 6.125kg assistance.

 

I'm still planning to stick with mostly weighted 2 arm chin ups. But occasionally I will test my progress using this metric.

[Steppinon D'Arrows]

Log rolls downstairs, alone or in pairs, rolls over your neighbor's dog.

Can scrape it for snack, it fits on your back, it's log, log, log!

 

Sorry, got caught up in childhood memories there for a second. You did great with all that stuff! Looking forward to progress in the new year, yes?

[0gravity]

Sick front lever and OAC! Great work, I'll be hitting you up for advice on these no doubt. Sub'd fo sho

[Yuen]

Log rolls downstairs, alone or in pairs, rolls over your neighbor's dog.

Can scrape it for snack, it fits on your back, it's log, log, log!

 

Sorry, got caught up in childhood memories there for a second. You did great with all that stuff! Looking forward to progress in the new year, yes?

Yay! Another Ren and Stimpy fan

I'm definitely looking forward to progressing in 2015. I'm happy with very slow and steady progress though. I have no desire to push myself to extremes (and especially not to injure myself again ).

Sick front lever and OAC! Great work, I'll be hitting you up for advice on these no doubt. Sub'd fo sho

Thanks 0g Although after seeing some of your climbing videos, I'm not sure you need any advice from me!

---

JANUARY 2015

1 Jan (Thur)

Walk/Run: 5km in 29m13s

2 Jan (Fri)

Chins: Pyramid 1->8->1 (+30kg to 4)

Deads: 70x6, 90x6, 110x3

70 push ups (30,21,3s)

3 Jan (Sat)

Upside down pull ups (bar): 12,8,7 (forced partial range, pause at top)

HSPU(3"): 5,5 HeSPU: 20

4 Jan (Sun)

Horizontal Pull Gym Machine: 55x6, 55x7, 55x8, 50x9, 50x10 (1min breaks between 50kg sets)

Leg Press

5 Jan (Mon)

Dips (P-Bar): 30,1

6 Jan (Tue)

Chins: Pyramid 1->8->1 (+30kg to 5(1))

Deads: 70x7, 90x7, 110x4

7 Jan (Wed)

Upside down pull ups (bar): 12,9,7 (forced partial range, pause at top)

HSPU(3"): 6,5 HeSPU: 20

8 Jan (Thur)

Walk/Run: 3km in 17m41s

70 push ups (30,22,3s)

9 Jan (Fri)

10 Jan (Sat)

Chins: Pyramid 1->8->1 (+30kg to 5(2))

Scapular retraction + ER drills.

Leg Press

11 Jan (Sun)

Upside down pull ups (bar): 12,10,7 (forced partial range, pause at top)

12 Jan (Mon)

70 push ups (30,23,3s)

13 Jan (Tue)

Pull ups (strict form AMRAP): 25

Deads: 70x8, 90x8, 110x5

HSPU(3"): 7,5 HeSPU: 20

Dips (P-Bar): 30,3

14 Jan (Wed)

15 Jan (Thur)

Chins: Pyramid 1->8->1 (+30kg to 5(4))

Face Pulls (35kg): 2x15

Squats (A2G): 20x5, 70x5, 90x3

16 Jan (Fri)

Upside down pull ups (bar): 12,10,8 (forced partial range, pause at top)

70 push ups (30,24,3s)

17 Jan (Sat)

Pull ups (strict form AMRAP): 25 (too much kip on 26)

Deads: 70x9, 90x9, 110x6

Dips (P-Bar): 30,5

HSPU(3"): 8,5 HeSPU: 20

18 Jan (Sun)

Ring push ups: 15,12,9 (widely spaced rings, forearms not touching rings)

Cable row: 60x8, 65x8, 70x5

Leg Press

19 Jan (Mon)

Chins: Pyramid 1->8->1 (+30kg to 5(5))

Squats (A2G): 20x5, 70x5, 90x4

Run: 900m in 3m56s

20 Jan (Tue)

Dips (P-Bar): 30,7

Deads: 70x10, 90x10, 110x7

Cable row: 60x9, 67.5x6

HSPU(3"): 8,6 HeSPU: 20

21 Jan (Wed)

70 push ups (30,25,3s)

Run: 900m in 3m47s

22 Jan (Thur)

Upside down pull ups (bar): 12,10,9 (forced partial range, pause at top)

23 Jan (Fri)

Chins: Pyramid 1->8->1 (+30kg to 6(1))

Squats (A2G): 20x5, 70x5, 90x4

Run: 900m in 3m37s

24 Jan (Sat)

Pull ups (strict form AMRAP): 27

Deads: 60x5, 80x5, 100x5, 120x3

HSPU(3"): 9,6 HeSPU: 20

25 Jan (Sun)

70 push ups (30,26,3s)

Cable row: 60x9, 65x9, 70x5 (pause with scapulae retracted)

Upside down pull ups (bar): 12,11,9 (forced partial range, pause at top)

26 Jan (Mon)

Chins: Pyramid 1->8->1 (+30kg to 6(2))

Squats (A2G): 20x5, 70x5, 90x4

Dips (P-Bar): 30,9

27 Jan (Tue)

Deads: 60x6, 80x6, 100x6, 120x3

Cable row: 60x9, 67.5x6, 75x3, Face Pulls (35kg): 2x15

Misc: Bench, HSPU, Upside down pull ups

70 push ups (30,20,7,3s)

28 Jan (Wed)

HSPU(3"): 9,7 HeSPU: 20

29 Jan (Thur)

Chins: Pyramid 1->8->1 (+30kg to 6(3))

Squats (A2G): 20x6, 70x7, 90x5

Misc: Upside down pull ups

Upside down pull ups (bar): 12,11,10 (forced partial range, pause at top)

30 Jan (Fri)

75 push ups (30,20,8,3s)

Cable row: 60x9, 65x9, 70x6, 75x2 (pause with scapulae retracted)

31 Jan (Sat)

HSPU(3"): 10,6 HeSPU: 20

Dips (P-Bar): 30,11

Just a quick video of the upside down pull ups from front and side views.

The main reason for the video was to log the range of motion I am currently at (then do a comparison video in 6 months or something).

 

Unfortunately, with the bar set up I have at home I am forced into a partial range like in this video.

I try to make things a bit harder by pausing at the top and pushing up against the bar... but it is definitely sub optimal.

[PaulG]

Yup, I'm totally following this.

[Endor]

Just a quick video of the upside down pull ups from front and side views.

The main reason for the video was to log the range of motion I am currently at (then do a comparison video in 6 months or something).

You are such a beast at this body weight stuff, amazing strength mate, well done.

[KB Girl]

Are you still posting here Yuen?

[Yuen]

Yup, I'm totally following this.

Hi Paul, it's good to see you back at NF again I always enjoy your well documented log and progress photos.

You are such a beast at this body weight stuff, amazing strength mate, well done.

Thanks Dominic, we need to have another burger together soon!

Are you still posting here Yuen?

Hi KB! I still do post here, but I only update once a month. I find if I post too often on NF I can waste a huge amount of time without realising it. I frequently visit to read a lot of threads (soaking up the positive atmosphere in here really boosts my motivation), but I'm pretty infrequent (only when I have a heap of spare time) when it comes to actually writing something.

---

FEBRUARY 2015

1 Feb (Sun)

Chins: Pyramid 1->8->1 (+30kg to 6(4))

Deads: 60x7, 80x7, 100x7, 120x3 (failed due to pre exhausting grip with pull ups)

1km run: interrupted by work phone call 500m: 1m41s

75 push ups (30,20,9,3s)

2 Feb (Mon)

Upside down pull ups (bar): 13,11,10 (forced partial range, pause at top)

HSPU(3"): 9,7,1 HeSPU: 20

3 Feb (Tue) - sick

4 Feb (Wed) - sick

5 Feb (Thur)

Chins: Pyramid 1->8->1 (+30kg to 6(5))

Cable row: 60x9, 65x9, 70x6, 75x2 (pause with scapulae retracted)

Dips (P-Bar): 30,13

6 Feb (Fri)

75 push ups (30,20,10,3s)

Upside down pull ups (bar): 14,11,10 (forced partial range, pause at top)

7 Feb (Sat)

HSPU(3"): 10,7,1 HeSPU: 20

8 Feb (Sun)

Chins: Pyramid 1->8->1 (+30kg to 6(6))

Deads: 60x8, 80x8, 100x8, 120x3

9 Feb (Mon)

75 push ups (30,20,11,3s)

10 Feb (Tue)

Squats (A2G): 20x8, 70x8, 90x5

Cable row: 60x10, 67.5x6, 75x3, Face Pulls (35kg): 2x15

Dips (P-Bar): 30,15

Run: 1km in 3m58s

11 Feb (Wed)

Upside down pull ups (bar): 15,11,10 (forced partial range, pause at top)

HSPU(3"): 10,7,2 HeSPU: 20

12 Feb (Thur)

Chins: Pyramid 1->8->1 (+30kg to 7(1))

13 Feb (Fri)

80 push ups (30,20,13,3s)

Cable row: 60x10, 65x10, 70x6, 75x3

14 Feb (Sat)

Dips (P-Bar): 30,17

Leg Press (90x10 -> 120x2)

Upside down pull ups (bar): 15,12,10 (forced partial range, pause at top)

15 Feb (Sun)

HSPU(3"): 10,7,3 HeSPU: 20

16 Feb (Mon)

Chins: Pyramid 1->8->1 (+30kg to 7(2))

17 Feb (Tue)

Deads: 60x9, 80x9, 100x9, 120x4

Cable row: 60x10, 65x10, 70x7, 75x4

Leg Press (97.5x10 -> 127.5x2)

18 Feb (Wed) (hurt back)

19 Feb (Thur)

80 push ups (30,20,13,3s)

Dips (P-Bar): 30,19

20 Feb (Fri)

Chins: Pyramid 1->8->1 (+30kg to 7(3))

Upside down pull ups (bar): 16,12,10 (forced partial range, pause at top)

21 Feb (Sat)

HSPU(3"): 10,7,4 HeSPU: 20

22 Feb (Sun)

80 push ups (30,20,14,3s)

Cable row: 60x10, 65x10, 70x7, 75x4

23 Feb (Mon)

Dips (P-Bar): 30,21

24 Feb (Tue)

Chins: Pyramid 1->8->1 (+30kg to 7(4))

Squats (A2G): 20x10, 70x10

OHP: 40x2x8

25 Feb (Wed)

80 push ups (30,20,15,3s)

26 Feb (Thur)

Cable row: 60x10, 67.5x6, 75x2, Face Pulls: 40x 2x10

Dips (P-Bar): 30,23

Deads: 20x10(straight leg), 60x10 (stopped due to back feeling off)

27 Feb (Fri)

HSPU(3"): 10,8,4 HeSPU: 18

28 Feb (Sat)

Chins: Pyramid 1->8->1 (+30kg to 7(5))

OHP: 40x9,8,6

Upside down pull ups (bar): 16,13,10 (forced partial range)

Front view and side view of where I am currently with a full depth wall handstand push up. It's quite ugly and I know it. The back arch is pretty huge, and it just gets worse if I do more reps and get more tired. My heel also has greater friction (and catches) against the glass, as I'm leaning more against it.

I initially tried to just do more reps and hoped that I got stronger and from that my form improved. That didn't work out. I then took the different approach of dropping back down to HeSPU and partial range HSPU, concentrating on form, and upping my reps (eg 20 on the HeSPU). After I am happy with form and reps at each stage I increase the depth.

As a comparison to my HSPU, here is a side view video of my current HeSPU. I actually thought I had zero arch, but clearly it is very natural manoeuvre to adjust your torso slightly to a more mechanically advantageous pressing position. I don't think I'll bother decreasing my back arch more than this - it's a more functional way to press, and less dangerous for my unstable right shoulder.

[KB Girl]

Whatever works for you Its good to be here and enjoy the atmosphere indeed!

 

I think your reasoning is solid, a little arch won't hurt.