big green Posted July 16, 2015 Report Share Posted July 16, 2015 Just now starting to log my workouts on this forum, I've been logging my own workouts for 10 years Wednesday, 07-15-2015foam rollyoga:10 mins L sit work: 3-4 trials( sub max effort)planche work 3-4 trials( sub max effort) archer suspension pushups 4x8kettlebell windmill 20# 4x8(these are new and humbling)side-to-side pull ups 4x6 shoulder sandbag carries 80# 3 rounds bilaterally Thursay, 0716-2015foam roll5 mins handstand practice28 mins on bike( 5 mins warm up, intervals 2:1 rest work ratio, and 5 mins cool down) Quote Link to comment
big green Posted July 17, 2015 Author Report Share Posted July 17, 2015 Friday, 07-17-2015 foam rollyoga 10 mins L sit 4 sub max trials planche progression 4 sub max trialsfront lever progression 4 sub max trials TRX one arm row 4x8kettlebell bottoms up press 30# 6,5, 25# 2x10 these are new and a definite challangekettlebell half turkish get up 20# 7,6 these are also relatively new and focusing on formsandbag reverse lunge 68# 3x 9 Pretty good workout, keep progressing week to week, that's the name of the game. I am beginning to build more strength in planche progression and have begun to flatten my back more. Good luck in accomplishing all your goals!!! Quote Link to comment
big green Posted July 20, 2015 Author Report Share Posted July 20, 2015 Monday, 07-20-2015 foam rollyoga 9 min L sit 3 sub max trials hold times keep progressing steadily; hold times today from 12-15 seconds front lever progressions 4 sub max trials today the one legged tuck version wasn't going well, so I really worked on decreasing bilateral hip flexion and abducting thighs, felt greatplanche work 4 sub max trials TRX archer pushups 3x9 finisher set 11 dipspullups 4x12 I had been focusing on side to side pullups, but form was starting to suffer, going back to regular pullups to increase TUT, may add some weightsandbag bear hug squat 111# 4x6 Sandbag waist carry 111# 3 rounds New records for squat and waist carry, need to keep focusing on maintaining good form and steady progressions. Must keep challanging myself. Good luck to everyone on achieving their goals!! big green Quote Link to comment
big green Posted July 21, 2015 Author Report Share Posted July 21, 2015 Tuesday, 07-21-2015 Woke up feeling a little stiff today, did a little light yoga today due to that 9 mins handstand practice with light yoga between handstand attempts24 mins stationary bike Just didn't feel that great today, good just to get things moving and work some of the kinks out Have a great day everyone. Quote Link to comment
big green Posted July 22, 2015 Author Report Share Posted July 22, 2015 Wednesday, 07-22-2015 Foam rollYoga 10 mins L sit 3 trials Front lever work 3 trialsPlanche work 3 trialsDecreased my static work slightly today, I've been pushing hard lately and felt I needed to back of slightly, but kept form and intensity up TRX one arm row 4x9Kettlebell windmill 25# 3x8kettlebell bottoms up press 3x6 Again, decreased volume slightly today sandbag shoulder carries, 70# 1 round 80# 3 rounds Overall not bad, took me a little big before I really felt like I was working, Slight drop in volume on most exercises today. A deload workout may be in order soon. Enjoy your Wednesday!!! big green Quote Link to comment
big green Posted July 23, 2015 Author Report Share Posted July 23, 2015 Thursday, 07-23-2015 Today I decided to take an off day during the week. This is a rare occasion, most for extremely inclement weather. My body could use a little break. Tommorow's session will most likely have a decreased work volume by roughly 50%. Over the years I have been very bad about taking back off workouts. I have tried going in saying I am gonna just use lighter weights; it starts out that way, but ends up being the same. Tommorow it will be roughly same intensity, but lessened volume. Have a great Thursday, big green Quote Link to comment
big green Posted July 24, 2015 Author Report Share Posted July 24, 2015 Friday, 07-24-2015 Foam rollYoga 10 mins weighted pull ups 25# 3x 6 (haven't done weighted pullups in years, felt great, could've done much more, but took the pedal off the gas today )TRX archer pushup 3x10Turkish half get up 20# 3x6sandbag reverse lunge 70# 3x10Sandbag carries 100# 3 rounds No gymnastics holds today, it was a back off workout today. It took me not doing the holds today to realize how powerful a tool to have in your training toolbox. These are a category of training that could benefit many. Overall this is probably the best unload workout I have had. A decrease in sets performed, but still a good level of intensity. Have a great weekend!!! big green Quote Link to comment
big green Posted July 25, 2015 Author Report Share Posted July 25, 2015 Well, I've taken some time to look back at my training and try something slightly different. I had been doing one push, one pull, a leg movement(alternating plane of movement and hip or knee dominant each workout) and a loaded carry each workout with foam rolling, yoga, and static work prior to dynamic movements. I don't pretend to know everything about training despite workout out consistantly over 11 years, losing 80#, and competing in one natural bodybuilding show. After feedback from Paul G, I decided to up my frequency per movement up a little bit. Rather than each upper body movement being used 3 times in a two week period, I've decided to do each upper body movement two times a week. The new template will look like this with foam rolling and 10 mins of yoga prior to each strength training session: MondayVertical pushVertical pullhorizontal pushknee dominantloaded carry variation or crawling variation WednesdayVertical pushVertical pullhorizontal pullhip dominantloaded carry variation or crawling variation Fridayhorizontal pushhorizontal pulllunge variationloaded carry variation or crawling variation Tuesdays and Thursdays are for handstand practice and conditioning Hope everyone enjoys their weekend big green Quote Link to comment
big green Posted July 27, 2015 Author Report Share Posted July 27, 2015 Monday 07-27-2015 Yoga 10 mins. lateral wall walking( handstand position going obviously laterally along wall) 4x7 steps bilaterallytrx one arm row 3x10, 1x8mixed grip pull up 9,8,7,7 (felt weak after rows)sandbag bear hug squat 110# 4x10sandbag bear hug carries 110# 4 rounds Decided to switch my plan up just a little, adding in an additional upper body exercise. Workout felt pretty good despite some nausea upon waking. I am missing not doing the static holds. Have a great week big green Quote Link to comment
big green Posted July 28, 2015 Author Report Share Posted July 28, 2015 Tuesday, 07-28-2015 Handstand practice 7 mins, conditioning on bike 27 mins with intervals mixed in Looking forward to my resistance workout and crushing it tommorow. Rough day at work, pull up bars look out!!! Enjoy your evening, big green Quote Link to comment
big green Posted July 29, 2015 Author Report Share Posted July 29, 2015 Thursday, 07-29-2015 I had to take today off the gym, my wife is preganant with our first child and just wasn't feeling well. Will hopefully get my workout in tommorow Enjoy your day and crush your goals big green Quote Link to comment
big green Posted July 30, 2015 Author Report Share Posted July 30, 2015 Thursday, 07-30-2015 foam roll/dynamic warm up front lever practice 4 sub max sets wall braced one arm push ups 3x8, 1x6Kettlebell windmills 30# 4x7weighted pull ups 35# 3x6, 1x5kettlebell bottoms up press 30# 1x6, 1x5, 25# 2x8sandbag shoulder carries 70# 1 round, 85# 2 rounds After consultation with a coach, I've decided to add static holds back in. The only thing really different with this program as compared to my other is that each upper body movement pattern is hit 4 times in a 2 week span, rather than 3( I was alternating upper body push/pull in each workout(upper body vertical push one day, horizontal the next workout day, same for pull movements). Have to mix things up every now and then. I hadn't done weighted pull ups in two years and that was with wrist straps. Today I did them without straps, same amount of reps, and owned the movement. Properly performed progressive calisthenics are totally underrated in building usable strength. Enjoy your Thursday, big green Quote Link to comment
big green Posted August 1, 2015 Author Report Share Posted August 1, 2015 Saturday, 08-01-2015 Foam roll/mobility work planche work: 5 sub max trialstrx one arm rows 4x8lateral wall walks 4x7mixed grip pull ups 4x9sandbag reverse lunge 77# 4x7sandbag carries 112# 4 rounds Great workout today, but I am feeling it now. Have really upped my volume to include pressing/pulling in all planes. Have to watch by form with carries, it was getting a bit sloppy, The reverse lunges keep progressing and the lateral wall walks are a killer. Quote Link to comment
jadynrayne Posted August 1, 2015 Report Share Posted August 1, 2015 big green,. You have a great day😊 and crush your goals! Quote -Jadyn Rayne-Race: Wood ElfClass: -Adventurer-DIVERGENTLevel:3STR: 11 | CHA: 5 | STA: 3 | WIS: 8| CON: 7| DEX: 4Jadyn Rayne's Battle LogJadynRayne's current challenge"Not all who wander are lost." Link to comment
big green Posted August 1, 2015 Author Report Share Posted August 1, 2015 Thanks, Jadynrayne, you to Quote Link to comment
big green Posted August 3, 2015 Author Report Share Posted August 3, 2015 Monday, 08-03-2015 foam roll/mobility work 10 mins front lever work: 5 setsbottoms up kettlebell press 30# 4x5weighted pull ups 35# 2x7, 2x6wall braced one arm pushups 3x8DB bulgarian split squat 50# dumbell each 3x6single kettlebell waiters walk 30# 3 rounds each arm It was raining outside, so I had to ditch the sandbag work today. I can't remember the last time I did bulgarian split squats; they felt good, no knee pain since injury in February. The hamstrings are ALIVE right now. Have a great day and take control of your Monday!!! big green 1 Quote Link to comment
big green Posted August 5, 2015 Author Report Share Posted August 5, 2015 Tuesday, 08-04-2015 mobility work and foam rolling with periodic handstand practice in evening Wednesday, 08-05-2015 foam roll and mobility work Planche work: 5 roundsLateral wall walks 4 x 8one arm chin up/ towel chin up 3x8, wide pull up 1 x 9kettlebell windmmill 35# 3x6, 1x7front tuck lever position ring rows 6x3sandbag carries 112# 5 rounds Good workout today, my body has some adjusting to do to to get back into doing all 4 upper body movement planes 3 x week. I tried a different gym that I have access to and decided to try ring rows in the tuck position(humbling to say the least). Enjoy your day and make it yours big green Quote Link to comment
big green Posted August 7, 2015 Author Report Share Posted August 7, 2015 Thursday, 08-06-2015 6 min handstand practice, 27 min cardio on bike intervals Friday, 08-07-2015 foam roll/dynamic warm up 10 mins front lever work 5 setshandstand push ups 12, 12, 10, 10commando pullups 4x5wall braced one arm pushups 4x7dumbell bulgarian split squat 55# 2x7, 2x6single kettlebell overhead carry 35# 2 rounds each arm Good workout, felt strong. Plan on doing some conditioning tomorrow and handstand work Have a great weekend big green Quote Link to comment
big green Posted August 10, 2015 Author Report Share Posted August 10, 2015 Monday, 08-10-15 foam roll/mobility work: 10 mins planche work: 6 trialsfront tuck lever row on rings 4x6Lateral handstand wall walks, 3x9, 1x8weighted pull ups 35# 2x7, 2x6overhead squats 85# 4x6 sandbag carries 87# 2 rounds, 102# 2 rounds Decided to switch up my squats from bear hug sandbag to overhead variety with barbell. I don't touch barbells very often anymore; this was a nice change and I was impressed with the depth of squat, my balance, and no R knee pain( I had a pretty significant knee injury in the winter which left me non-weight bearing for 2 weeks. Also went a little lighter on sandbag carries to focus on proper form; this felt pretty good. I feel like my progress lately has been slow, but I must be patient, consistant, and make sure I am dialed in nutritionally. Work hard and enjoy your day!!! big green Quote Link to comment
big green Posted August 11, 2015 Author Report Share Posted August 11, 2015 Tuesday, 08-11-2015 Foam roll/mobility work 10 mins 6 min handstand practice 29 min conditioning: stationary bike mixed with 2 mins on rower Go get your Tuesday!!! big green Quote Link to comment
big green Posted August 12, 2015 Author Report Share Posted August 12, 2015 Wednesday, 08-12-2015 foam roll/mobility work: approx 15 mins front lever work 6 trialsElevated handstands pushups 3x10, 1x9glute ham raise 4x7 Oh my! Right now I am feeling good, but I can tell that will change in a few hoursUneven towel pull up 2x8, 2x6 My total reps for these this week were +4 from last weekwall braced one arm pushups, 3x7 finisher set of elevated feet on box pushups on rings 1x11hanging grip work 4 setsbear crawls x 2 sets Not a bad workout, my horizontal push has not been progressing as well as other lifts. I am glad I took Paul G's advice and added another push/pull to my workouts. Need to continue to make sure my nutrition is spot on. Have a great Wednesday!!! big green Quote Link to comment
big green Posted August 14, 2015 Author Report Share Posted August 14, 2015 Friday, 08-14-2015 foam roll/mobility work Planche work 5 trials Able to achieve a flat back todaytuck lever rows on rings 4x7lateral wall walks(in handstand position) 3x10, 1x9commando pullups, 2x7, 1x5, 1x4dumbell bulgarian split squat 50#(each hand) 2x8, 1x6Sandbag carries 102# 2x14lengths(a length is one parking lot space) 1x12, 117# 1x10 Really brought the intensity today, progressed on everything. Really focused on form with sandbag carries today and they left me gassed. Need to work on my form bringing the sandbag to chest position. Have a great weekend big green Quote Link to comment
big green Posted August 17, 2015 Author Report Share Posted August 17, 2015 Monday, 08-17-2015 foam roll/mobility work Planche work 5 trialsfront lever work 5 trialsweighted pull up 35# 2x8, 2x7Handstand pushup against wall 1x10,1x9, 2x8overhead squat 85# 4x7sandbag chest carries 117# (measured in parking spaces) 1x12, 2x14, 1x18 Much better form today on sandbag carries. Also felt strong on the pullups, handstand pushups were a little rough. Keep showing steady progress. I need to remember this when I start to struggle with thoughts I am not doing good enough. Enjoy your Monday!!! big green Quote Link to comment
big green Posted August 19, 2015 Author Report Share Posted August 19, 2015 Tuesday, 08-18-2015foam roll/mobility work 10 minshandstand practice 6 mins 29 min conditioning: mostly bike with 3 two min high intensity rounds on rower Wednesday, 08-19-2015foam roll/mobility work 10 mins Planche work 6 trialstuck lever ring rows 3x8, 1x6glute ham raises 3x8, 1x5handstand wall walks 3x11, 1x9uneven towel pull up 2x9, 2x7 sandbag carries 103#(measured in parking spaces) 20,18, 22, 25 I've really been studying proper form with cleaning the bag to my chest( getting my hips lower to ground, chest up). This made a huge difference! the weight was easier to pull from the ground and allowed me to carry the bag in a good position. I have been focusing really on workout-to-workout progression and have been noticing steady increases. Have a good day!!! big green Quote Link to comment
big green Posted August 21, 2015 Author Report Share Posted August 21, 2015 Friday, 08-21-2015 foam roll/mobility work 10 mins front lever work 6 trialslandmine shoulder press 45# 4x9commands pull ups 1x9, 1x7, 1x6, 1x4feet elevated ring pushups 3x10, 1x9dumbbell bulgarian spli squat 50# 2x9, 1x8sandbag chest carries 103#(measured in parking spaces) 1x20, 1x26, 1x30 Pretty good workout. I've been working on really progressing workout-to-workout, and it has been showing. My presses been going up, but my planche has improved. Pulling and legs have been improving nicely and loaded carries have really been taking off. Enjoy your weekend!!! Big green Quote Link to comment
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