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ConsiderPhlebas

6/11/18 - 8.5 hr sleep

8AM

Assisted OAC (finger method)

(ring + pinky) - 2

(middle + ring) - 3x3

Assisted OAC (strap method - 2 fists down the strap) - 3x3

Assisted OAC (finger method - index, middle ring) - 1x5

- Total volume of 25 reps each side. I have to run to work. I have to say that the strap method is superior to finger assistance. I will definitely be moving towards the strap method for future one arm strength workouts.

6/13/18 - 7 hr sleep

730AM

3x10 scapular activations

Ring Chins - BWx5, 35x3, 75x5 (none left in tank), 50x8,4, 25x7,6

Ring Dips (L-Sit RTO at top) - 5, 5

Ring Dips (RTO at top) - 5

Ring arc row (pull to hip) - 4x12

Alternating DB Curls - 35x4x8

One Arm static hold - 2x15seconds each side

6/14/18 - 7.5 hr sleep

730AM

Warm up - 2x10 bodyweight squat, hip openers for 5 minutes

Front Squat - 45x5, 135x5, 175x1 (I was going to do 5x5 but I felt something tweak, QL or gluteus medius?)

20 min myofascial release

Reverse hypers - 4x25

10 minute stretching

6/15/18 - 7 hr sleep

1130AM

Assisted OAC (strap method - 3 fists down on assisting arm) - 5x3 (personal record)

Assisted OAC (strap method - 1 fist down) - 5 

Hit the total 20-30 reps of volume and taking it easy. 20 reps total this time, really tough workout. No sets were to failure of course. Going to failure is not conducive for weighted pull up strength. Always leave a rep in the tank. Sunday will be a grip training day and high rep pull ups. I got some sweet atomik holds for REALLY cheap, like 25% normal MSRP off of eBay so I am pretty excited to set them up this weekend. :)

6/17/18 - 8 hr sleep

1PM 

Neutral grip pull ups - 4x11

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3/8/17 - 8.5 hr sleep TGU @16kg - 3x2 (each side) 100 KB Swings @36kg in 8 minutes Muscle Ups - 8, 5, 4, 3 (1.5 rest) 15 min stretching 10 min jog cool down Workout was s

@Shatterer Thanks for the encouragement! I really appreciate it. I am definitely nowhere near the one arm progressions. I think I'll need to pull 50% bodyweight (~90 lbs) for 5. Still slowly working u

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ConsiderPhlebas

6/19/18 - 8.5 hrs sleep

830AM

Assisted OAC (strap method - 3 fist) - 4x4

Assisted OAC (strap method - 2 fist) - 2x3

8PM - 30 minutes of mobility, stretching, myofascial release

6/20/18 - 7 hr sleep

7AM

10 minute countdown - KB Swings @24kg

7:15 - 105 reps

5:08 - 25 reps

3:54 - 15 reps

2:45 - 15 reps

1:54 - 15 reps

0:59 - 15 reps

0:00 - 21 reps

=> 211 KB Swings (53#) in 10 minutes 

- Hit a PR! My ass is so ridiculously pumped now

- Stretch for 15 min

6/21/18 - 7 hr sleep

730AM

2x10 scapular activations

Ring Chins - BWx5, 35x3, 70x5, 55x3x5

(Definitely have 1 more rep in the tank with 70, probably can do 2 more actually - 70x7, I definitely can't do more than 75x5 though, that was really hard last week. I will continue to alternate high rep chin days, strap assisted OAC for one arm specific strength work, as well as weighted chins. I think I'll just have to keep attacking the weighted chins. I may start adding in one arm lat pull down into my routine. I may be switching jobs soon so the new work gym will probably have a lat pull down machine.)

Mixed grip chins - 2x5 (each side)

360 pull (advanced tuck progression) - 3 reps

One arm hang - 2x12 seconds each side

Two arm hang - 20 seconds

**Update**

- After doing some calculations:

- I weighed in at about 177.5 today. I will need to drop to 176 lbs, and will normal clothing, shoes, + chain dip belt, add 84 lbs and do it for 5 reps. This will put me at the required 50% bodyweight chin added x 5 reps. A milestone seen often on Reddit for OAC training success.

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6/25/18 - 7 hr sleep

2x10 scapular activations + 5 pull ups

Assisted OAC (3 fist lengths) - 4x5 [for this workout and onward, taking more rest in between arms to recover more]

Ring Row - 4x10

6/27/18 - 7.5 hr sleep

2x10 two arm scapular activations + 5 one arm scapular activations each side

Ring Chins - BWx5, 35x3, 70x6, 60x5, 50x2x5, 25x8

Ring Row - 5x10

Alternating DB Curls @ 30lb - 3 sets (RPE 7.5)

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7/3/18 - 7 hr sleep

730AM

2x10 scapular activations

Assisted OAC (4 fist lengths) - 7x2

Assisted OAC (2 fist lengths) - 5

Side to side pull ups (neutral grip) - 10

7/5/18 - 8 hr sleep

830AM

2x10 scapular activations + 5 pull ups

Assisted OAC (4 fist lengths) - 5x3

Assisted OAC (2 fist lengths) - 5

Mixed grip chins - 5 each side

7/7/18 - 8 hr sleep

8PM

Neutral grip chins - 3x5, 5x8

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7/9/18 - 8 hr sleep

8AM

2x10 scapular activations + 5 pull ups

Assisted OAC (4 fist lengths) - 4x4

Assisted OAC (2 fist lengths) - 2x4

15 minutes hip stretching

7/10/18 - 7 hr sleep

8AM

100 KB Swings @24kg in 5 minutes

7/11/18 - 6 hr sleep

730AM

2x10 scapular retractions (175 lbs naked, 1.5 lb clothing + shoes, 1 lb dip belt - these are not counted below)

Ring Chin - BWx5, 40x3, 80x4, 55x7, 55x5, 30x7

Ring Dips (RTO at top) - 3x5

Ring arc rows - 5x10

Standing DB Curls (strict) - 2 sets (RPE 7.5)

One arm scapular retractions (each side) - 6, 4, 3

7/13/18 - 7 hr sleep

9AM

- Pretty bummed since I wanted to deadlift today but couldn't make it to the gym, oh well

2x15 scapular retractions

Neutral grip chins - 8x8

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7/16/18 - 7.5 hr sleep

830AM

2x10 scapular retractions + 5 pull ups

Assisted OAC (4 fist lengths, strap) - 5x4

7/17/18 - 7 hr sleep

9AM 

100 KB Swings @24kg - 4x25

7/18/18 - 7 hr sleep

730AM

2x10 scapular retractions (176 lbs naked, 1.5 lb clothing + shoes, 1 lb dip belt - these are not counted below)

Ring Chin - BWx5, 45x3, 85x4, 60x2x5, 35x8,6

Barbell Row - 135x4x5 (very strict)

One arm scapular retraction (assisted with 3 second pause) - 3x4

DB Curls - 20x10, 40x5, 30x7

7/20/18 - 6 hr sleep

730AM

2x10 scapular activations + 1 archer pull up each side

Assisted OAC (rings, 5 fist lengths on bjj belt) - 5x3 (last set was almost to failure, oops)

Ring Dip (RTO at top) - 6, 6, 4

German hang - 2x20seconds

Ring row - 2x12

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7/23/18 - 7 hr sleep

1215PM

2x12 scapular activations + 5 pull ups

Assisted OAC (rings, 5 fist lengths on bjj belt) - 6x3 (last set was to failure, didn't mean to go to failure...)

One Arm Ring Row - 3x5

7/24/18 - 7 hr sleep

1PM (20 min workout total)

150 KB Swings in 9 min with 24kg kettlebell

Pistols - 3x5 (each side)

Reverse Lunges - 2x15 (each side)

- I could have done 3x10 or 8x5 for pistols, decided I need to build volume slowly over time before adding more intensity. Legs and glutes are weak. Consistency is king.

7/26/18 - 6.5 hr sleep

9AM

2x10 scapular activations + 5 arching pull in

Mixed grip chin - 10, 5 (each side - I stopped my sets early as I was feeling my left chest/bicep tendon tie in was inflamed, going by feel. It's possible that Monday's session aggravated it a bit due to the negatives on the last rep of each set, I would hold myself at 135degree flexion for a few seconds without assistance)

Arc ring row - 3x10 (stretch pec between sets)

Ring row - 3x10 (german hang between sets)

BB curl - 3x10 (hang from bar between sets)

- 20 minute myofascial release of scapular region, deep stretching of shoulder complex and lat muscles

7/28/2018 - 7.5 hr sleep

930AM

200 KB swings in 12.5 min with 24kg

10 min stretching

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7/30/2018  - 8 hr sleep

1230PM

2x10 scapular activations

Assisted OAC (5 fist lengths, rings) - 4x3 (slow negative)

Mixed grip ring chins - 2x4

Ring dips (RTO at top) - 3x6

One arm ring row (bent legs) - 5

Arc ring row - 2x5

RTO ring push ups - 5

Ring push ups (RTO at top) - 2x6

8/2/2018 - 7.5 hr sleep

1230PM

2x10 scapular activations

Mixed grip chin ups (switch hands each rep, total reps) - 3x10

Ring dips (RTO at top) - 3x7

Arc ring row - 3x10

Ring push ups (RTO at top) - 10, 10, 8

Alternating DB Curls (35lb) - 8, 8, 6 (each side)

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8/6/2018 - 7 hr sleep

530PM

2x10 scapular activations + 5 pull ups 

Assisted OAC (6 fist lengths, strap) - 5x2

MGCU (total reps) - 10, 8

Ring dips (RTO at top) - 4x5

8/7/18 - 7.5 hr sleep

1015AM

Double KB Front Squat (2x24kg) - 10x5 (14:52)

8/9/18 - 6.5 hr sleep

8AM

2 inch vertical pipe bomb pull ups - 3x5 (grip strength weak, no chalk as well)

MGCU (total reps) - 3x10

Ring dips (RTO at top) - 8, 6, 5, 5

Ring face pulls - 5x12

Alternating DB Curls (DBs, each side) - 2x6

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8/13/2018 - 6.5 hr sleep

9AM

2x10 scapular activations + 5 pull ups 

MGCU (total reps) - 4

Assisted OAC (6 fist lengths, strap) - 6x2

MGCU (total reps) - 2x8

8/14/2018 - 6 hr sleep

930AM

2x10 scapular activations + 5 skin the cats

Inverted hang to advanced tuck front lever - 3x5

Pike Pull Throughs - 3x8

8/15/2018 - 8 hr sleep

930AM

2x10 scapular activations

Ring support hold for 20 sec

German hang for 20 sec

Ring Dips (RTO at top - 2020 tempo) - 8, 7, 4, 3

8/17/2018 - 8 hr sleep

9AM

2x10 scapular activations + 5 skin the cat

MGCU (total) - 12, 12, 6, 6, 6

Arc ring row - 3x8

Ring row - 3x10

8/18/2018 - 8 hr sleep

12PM

200 push ups 

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8/20/18 - 7 hr sleep

4PM 

Mindful Mover - functional movement screening

- Spent lot of time recording different movements for strength (bent arm and straight arm), mobility, flexibility. I hired a guy to train me for the next 6-8 weeks. We'll see how this goes.

8/22/18 - 6.5 hr sleep

830AM

10 scapular activations + 5 arching pull in + 5 skin the cat

False grip pull ups - 5x5

MGCU (total) - 12, 6, 6

Ring dips (RTO at top) - 8, 8, 8, 4

Arc ring row - 2x10

False grip ring row - 2x10

8/26/18 - 8 hr sleep

9AM

Ring chins (hollow body) - 10, 8, 9, 8, 7, 6

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8/29/18 - 6.5 hr sleep

830AM

-- Handstand --

A1 Wrist Series 1x10-15 Each

B1 Shoulder Mobility 1x10-12 of each 

C1 Heel Pull rebalance 4x1-10 reps
 ---Rest as much as needed---
C2 Toe Pull rebalance 4x1-10 reps

430PM

------------- Straight Arm Strength -------------

A1 Pike Pull Through 3x8 (4,0,1,0)
Rest 2 minutes
A2 Arching Pull In 3x8 (4,0,1,0)

8/30/18 - 6.5 hr sleep

215PM

------------- Handstand -------------

A1 Wrist Series 1x10-15 Each

B1 Shoulder Mobility 1x10-12 of each 

C1 Heel Pull rebalance 4x1-10 reps
 ---Rest as much as needed---
C2 Toe Pull rebalance 4x1-10 reps

 

------------------ LEGS -------------------

A1 Back Squat 135x8,4 (4,0,1,0) [terminated squats early...back was going to spasm]
Rest 4 minutes

B1 Dumbbell Split Squat 3x10 each side (4,0,1,0) [15 lb dumbbells]
Rest 60s
B2 Natural Leg Curl 3x10 (4,0,1,0) [ used GHR but bent from the knees and at the hips to make it much easier, didn't have a spotter]

C1 Dumbbell Poliquin Step-Up 3x12 (1,0,1,0) - no weight
Rest 30s
C2 Horizontal Back Extension 3x12 (4,0,1,0) - no weight
Rest 30s
C3 Shin Raise 3x12 (2,0,1,0)

D1 Cooldown. 3 minutes each
Shaking, Breathing, Stretching 

 

8/31/18 - 7.5 hr sleep

915AM

------------- Handstand -------------

A1 Wrist Series 1x10-15 Each

B1 Shoulder Mobility 1x10-12 of each 

C1 Heel Pull rebalance 1x1-10 reps
 ---Rest as much as needed---
C2 Toe Pull rebalance 1x1-10 reps

--------------BENT ARM STRENGTH--------------

A1 Leaned Forward Pushup 3x8(4,0,1,0)
Rest 2 minutes
A2 Mixed Grip Chin Up 3x8 total reps (3,0,1,0)

B1 Headstand Pushup Variation 3x10,8,8 (4,0,1,0) (first set was feet elevated, last two sets were piked)
Rest 90s
B2 Supinated Ring Row 3x10 (3,0,1,0)

C1 Incline Triceps Extension 3x12 (2,0,1,0)[15 lb dumbbells]
 Rest 60s
C2 Reverse Scott Curl 3x12 (2,0,1,0) [10 lb dumbbells]

D1 Cooldown. 3 minutes each
Shaking, Breathing, Stretching

 

330PM

--------------MOBILITY--------------

Warm Up 1x60s of each
Posterior Hip Stretch 
Froggy Stretch 
SFBL stretch 

A1 Pigeon Stretch 3x30-45s 
Rest 60s
A2 Internal Rotation Stretch 3x10 reps each leg 

B1 Diagonal Stretch 3x8-10 reps + 10s final hold on last rep 
Rest 30s
B2 Jefferson Curl 3x8-10 
Rest 30s
B3 Weighted Butterfly 3x8-10 reps + 10s final hold on last rep

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9/5/18 - 7 hr sleep

11AM

------------- Handstand -------------

A1 Wrist Series 1x10-15 Each

B1 Shoulder Mobility 1x10-12 of each 

C1 Heel Pull rebalance 4x1-10 reps
 ---Rest as much as needed---
C2 Toe Pull rebalance 4x1-10 reps

2PM

------------- Straight Arm Strength -------------

A1 Pike Pull Through 3x9 (4,0,1,0)
Rest 2 minutes
A2 Arching Pull In 3x9 (4,0,1,0)

B1 Wall Planche Press 3x8,7,4 (3,0,1,0)
Rest 60s
B2 One Arm Pull In 3x12 (last set was assisted with strap, second set was broken into 7 + 5) (1,0,1,0)

C1 Elbow On Knee External Rotation 3x15 each arm (4,0,1,0) (used water bottle)
Rest 30s
C2 Unilateral Trap-3 Raise 3x15 each arm (4,0,1,0) (used water bottle)

D1 Cooldown. 3 minutes each
Shaking, Breathing, Stretching 

 

9/6/2018 - 7 hr sleep

930AM

------------- Handstand -------------

A1 Wrist Series 1x10-15 Each

B1 Shoulder Mobility 1x10-12 of each 

C1 Heel Pull rebalance 3x1-10 reps
 ---Rest as much as needed---
C2 Toe Pull rebalance 3x1-10 reps

--------------LEGS--------------

A1 Back Squat 95x10,10,10 (4,0,1,0)
Rest 4 minutes

B1 Dumbbell Split Squat 3x11 each side (4,0,1,0) (15 lb dumbbells0
Rest 60s
B2 Natural Leg Curl 3x10 (4,0,1,0)

C1 Dumbbell Poliquin Step-Up 3x12 (1,0,1,0)
Rest 30s
C2 Horizontal Back Extension 3x12 (4,0,1,0)(
Rest 30s
C3 Shin Raise 3x12 (2,0,1,0)

D1 Cooldown. 3 minutes each
Shaking, Breathing, Stretching 

9/7/18 - 7 hr sleep

215PM

------------- Handstand -------------

A1 Wrist Series 1x10-15 Each

B1 Shoulder Mobility 1x10-12 of each 

C1 Heel Pull rebalance 2x1-10 reps
 ---Rest as much as needed---
C2 Toe Pull rebalance 2x1-10 reps

--------------BENT ARM STRENGTH--------------

A1 Leaned Forward Pushup 3x9 (4,0,1,0)
Rest 2 minutes
A2 Mixed Grip Chin Up 3x9,8,8 (3,0,1,0)

B1 Pike Press 3x10 (4,0,1,0) 
Rest 90s
B2 Supinated Ring Row 3x11 (3,0,1,0)

C1 Incline Triceps Extension 3x12 (2,0,1,0)[15 lb dumbbells]
 Rest 60s
C2 Reverse Scott Curl 3x13 (2,0,1,0) [10 lb dumbbells]

D1 Cooldown. 3 minutes each
Shaking, Breathing, Stretching

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9/10/18 - 8 hr sleep

5PM

------------- Handstand -------------

A1 Wrist Series 1x10-15 Each

B1 Shoulder Mobility 1x10-12 of each 

C1 Heel Pull rebalance 2x1-10 reps
 ---Rest as much as needed---
C2 Toe Pull rebalance 2x1-10 reps

------------- Straight Arm Strength -------------

A1 Pike Pull Through 2x10,8 (4,0,1,0)
Rest 2 minutes
A2 Arching Pull In 2x10,9 (4,0,1,0)

B1 Wall Planche Press 2x6 (3,0,1,0)
Rest 60s
B2 One Arm Pull In 2x12 (first half unassisted, second half of sets assisted) (1,0,1,0)

C1 Elbow On Knee External Rotation 2x12 each arm (4,0,1,0) (used water bottle)
Rest 30s
C2 Unilateral Trap-3 Raise 2x12 each arm (4,0,1,0) (used water bottle)

 

9/11/18 - 8 hr sleep

930AM

------------- Handstand -------------

A1 Wrist Series 1x10-15 Each

B1 Shoulder Mobility 1x10-12 of each 

C1 Heel Pull rebalance 3x1-10 reps
 ---Rest as much as needed---
C2 Toe Pull rebalance 3x1-10 reps

--------------LEGS--------------

A1 Back Squat 115x8,8 (4,0,1,0)
Rest 4 minutes

B1 Dumbbell Split Squat 2x10 each side (4,0,1,0) (15 lb dumbbells0
Rest 60s
B2 Natural Leg Curl 2x10 (4,0,1,0)

C1 Dumbbell Poliquin Step-Up 2x12 (1,0,1,0)
Rest 30s
C2 Horizontal Back Extension 2x12 (4,0,1,0)(
Rest 30s
C3 Shin Raise 2x12 (2,0,1,0)

D1 Cooldown. 3 minutes each
Shaking, Breathing, Stretching 

--------------MOBILITY--------------

Warm Up 1x60s of each
Posterior Hip Stretch 
Froggy Stretch 
SFBL stretch 

A1 Pigeon Stretch 3x30-45s 
Rest 60s
A2 Internal Rotation Stretch 3x10 reps each leg 

B1 Diagonal Stretch 3x8-10 reps + 10s final hold on last rep 
Rest 30s
B2 Jefferson Curl 3x8-10 
Rest 30s
B3 Weighted Butterfly 3x8-10 reps + 10s final hold on last rep

 

9/12/18 - 7 hr sleep

2PM

------------- Handstand -------------

A1 Wrist Series 1x10-15 Each

B1 Shoulder Mobility 1x10-12 of each 

C1 Heel Pull rebalance 2x1-10 reps
 ---Rest as much as needed---
C2 Toe Pull rebalance 2x1-10 reps

--------------BENT ARM STRENGTH--------------

A1 Leaned Forward Pushup 2x10,8 (4,0,1,0)
Rest 2 minutes
A2 Mixed Grip Chin Up 2x9,8 (3,0,1,0)

B1 Pike Press 2x10 (4,0,1,0) 
Rest 90s
B2 Supinated Ring Row 2x10 (3,0,1,0)

C1 Incline Triceps Extension 2x15 (2,0,1,0)[15 lb dumbbells]
 Rest 60s
C2 Reverse Scott Curl 2x15 (2,0,1,0) [10 lb dumbbells]

D1 Cooldown. 3 minutes each
Shaking, Breathing, Stretching

 

9/13/18 - 8 hr sleep

1PM

30 minutes of LISS (incline treadmill at 140 beats per minute)

--------------MOBILITY--------------

Warm Up 1x60s of each
Posterior Hip Stretch 
Froggy Stretch 
SFBL stretch 

A1 Pigeon Stretch 3x30-45s 
Rest 60s
A2 Internal Rotation Stretch 3x10 reps each leg 

B1 Diagonal Stretch 3x8-10 reps + 10s final hold on last rep 
Rest 30s
B2 Jefferson Curl 3x8-10 
Rest 30s
B3 Weighted Butterfly 3x8-10 reps + 10s final hold on last rep

 

9/15/18 - 8 hr sleep

1PM

------------- Straight Arm Strength -------------

A1 Pike Pull Through 3x8 (4,0,1,0)
Rest 2 minutes
A2 Arching Pull In 3x8 (4,0,1,0)

B1 Wall Planche Press 3x8,8,6 (3,0,1,0)
Rest 60s
B2 One Arm Pull In 3x15 (1,0,1,0)

C1 Elbow On Knee External Rotation 3x15 each arm (4,0,1,0) (2.5 lbs)
Rest 30s
C2 Unilateral Trap-3 Raise 3x15 each arm (4,0,1,0) (2.5 lbs)

D1 Cooldown. 3 minutes each
Shaking, Breathing, Stretching 

9/16/18 - 7 hr sleep

1PM

--------------LEGS--------------

A1 Back Squat 3x8 (4,0,1,0) (115 lbs)
Rest 4 minutes

B1 Dumbbell Split Squat 3x12 each side (4,0,1,0) (5 lb dumbbells)
Rest 60s
B2 Natural Leg Curl 3x8 (4,0,1,0)

C1 Dumbbell Poliquin Step-Up 3x12 (1,0,1,0)
Rest 30s
C2 Horizontal Back Extension 3x12 (4,0,1,0)(
Rest 30s
C3 Shin Raise 3x12 (2,0,1,0)

D1 Cooldown. 3 minutes each
Shaking, Breathing, Stretching 

 

9/17/18 - 7 hr sleep

2PM

------------- Handstand -------------

A1 Wrist Series 1x10-15 Each

B1 Shoulder Mobility 1x10-12 of each 

C1 Heel Pull rebalance 2x1-10 reps
 ---Rest as much as needed---
C2 Toe Pull rebalance 2x1-10 reps

--------------BENT ARM STRENGTH--------------

A1 Leaned Forward Pushup 3x8 (4,0,1,0)
Rest 2 minutes
A2 Mixed Grip Chin Up 3x8 (3,0,1,0)

B1 Pike Press 3x10 (4,0,1,0) 
Rest 90s
B2 Supinated Ring Row 3x10 (3,0,1,0)

C1 Incline Triceps Extension 3x15,12,12 (2,0,1,0)[15 lb dumbbells]
 Rest 60s
C2 Reverse Scott Curl 3x15,15,12 (2,0,1,0) [15 lb dumbbells]

D1 Cooldown. 3 minutes each
Shaking, Breathing, Stretching

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ConsiderPhlebas

9/28/18 - 8 hr sleep

330PM

--------------LEGS--------------

A1 Pistols 3x8 (4,0,1,0) (first set unassisted
Rest 4 minutes

B1 Dumbbell Split Squat 3x12 each side (4,0,1,0) (15 lb dumbbells)
Rest 60s
B2 Natural Leg Curl 3x10 (4,0,1,0)

C1 Dumbbell Poliquin Step-Up 3x12 (1,0,1,0)
Rest 30s
C2 Horizontal Back Extension 3x12 (4,0,1,0)(
Rest 30s
C3 Shin Raise 3x12 (2,0,1,0)

D1 Cooldown. 3 minutes each
Shaking, Breathing, Stretching 

 

9/29/18 - 8 hr sleep

930AM

--------------BENT ARM STRENGTH--------------

A1 Leaned Forward Pushup 3x8 (4,0,1,0)
Rest 2 minutes

B1 Pike Press 3x10 (4,0,1,0) 
Rest 90s
B2 Supinated Ring Row 3x10 (3,0,1,0)

C1 Incline Triceps Extension 3x15,12,12 (2,0,1,0)[15 lb dumbbells]
 Rest 60s
C2 Reverse Scott Curl 3x15,15,12 (2,0,1,0) [15 lb dumbbells]

D1 Cooldown. 3 minutes each
Shaking, Breathing, Stretching

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10/3/18 - 8 hr sleep

730AM

- Test all functional movement patterns for the next cycle from my trainer

-------------MOBILITY--------------

Warm Up 1x60s of each
Posterior Hip Stretch 
Froggy Stretch 
SFBL stretch 

A1 Pigeon Stretch 3x30-45s 
Rest 60s
A2 Internal Rotation Stretch 3x10 reps each leg 

B1 Diagonal Stretch 3x8-10 reps + 10s final hold on last rep 
Rest 30s
B2 Jefferson Curl 3x8-10 
Rest 30s
B3 Weighted Butterfly 3x8-10 reps + 10s final hold on last rep

10/4/18 - 8 hr sleep

7AM

------------- Handstand -------------

A1 Wrist Series 1x10-15 Each

B1 Shoulder Mobility 1x10-12 of each 

C1 Heel Pull rebalance 3x1-10 reps
 ---Rest as much as needed---
C2 Toe Pull rebalance 3x1-10 reps

------------- Straight Arm Strength -------------

A1 Pike Pull Through 3x8 (4,0,1,0)
Rest 2 minutes
A2 Arching Pull In 3x8 (4,0,1,0)

B1 Wall Planche Press 2x8 (3,0,1,0)
Rest 60s
B2 One Arm Pull In 2x8 (1,0,1,0)

C1 Elbow On Knee External Rotation 2x15 each arm (4,0,1,0) (5 lbs)
Rest 30s
C2 Unilateral Trap-3 Raise 2x15 each arm (4,0,1,0) (5 lbs)

D1 Cooldown. 3 minutes each
Shaking, Breathing, Stretching 

10/5/18 - 8 hr sleep

630AM

--------------LEGS--------------

A1 Back Squat 135x8,8 (4,0,1,0)
Rest 4 minutes

B1 Dumbbell Split Squat 3x12 each side (4,0,1,0) (15 lb dumbbells0
Rest 60s
B2 Natural Leg Curl 3x10 (4,0,1,0)

C1 Dumbbell Poliquin Step-Up 2x12 (1,0,1,0)
Rest 30s
C2 Horizontal Back Extension 2x12 (4,0,1,0)(
Rest 30s
C3 Shin Raise 2x12 (2,0,1,0)

D1 Cooldown. 3 minutes each
Shaking, Breathing, Stretching 

 

10/7/18 - 7 hr sleep

11AM

------------- Handstand -------------

A1 Wrist Series 1x10-15 Each

B1 Shoulder Mobility 1x10-12 of each 

C1 Heel Pull rebalance 3x1-10 reps
 ---Rest as much as needed---
C2 Toe Pull rebalance 3x1-10 reps

4PM

--------------BENT ARM STRENGTH--------------

A1 Leaned Forward Pushup 3x8 (4,0,1,0)
Rest 2 minutes

B1 Pike Press 3x10 (4,0,1,0) 
Rest 90s
B2 Supinated Ring Row 3x10 (3,0,1,0)

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10/8/18 - 7 hr sleep

630AM

30 minutes cardio, 20 minutes sauna

 

10/9/18 - 7 hr sleep

7AM - Program 2 begins!

------------- Handstand -------------

A1 Wrist Series 1x10-15 Each

B1 Shoulder Mobility 1x10-12 of each 

C1 Heel Pull rebalance 2x1-10 reps
 ---Rest as much as needed---
C2 Toe Pull rebalance 2x1-10 reps

--------------STRAIGHT ARM STRENGTH--------------

A1 Pike Pull Through 4x4 reps (4,0,1,1) 
Rest 2 minutes
A2 Arching Pull In + Leg Lift 4x4 (4,0,1,1)


B1 Half Press Variation 3x6 reps (3,0,1,0) 
Rest 60s
B2 One Arm Pull In 3x6 reps each hand (1,0,1,1)


C1 Elbow On Front Elbow On Knee External Rotation 2x12 (3,0,1,0)
Rest 60s
C2 Unilateral Trap-3 Raise 2x12 (3,0,1,0)

Cooldown 

 

10/10/18 - 7 hr sleep

7AM

--------------LEGS--------------

A1 Back Squat 4x6 reps (4,1,1,0) (135 lbs)
Rest 4 minutes
B1 Dumbbell Lunge 3x6 each leg (3,0,1,0) (15 lb dumbbells)
Rest 60s
B2 Natural Leg Curl 3x6 reps (3,1,1,0)
C1 Dumbbell Front Step Up 3x10 (1,0,1,0)(20 lb dumbbells)
Rest 45s
C2 RDL 3x8 (3,0,1,0)(60 lb dumbbells )
D1 Unilateral Calf Raise 2x10-12 each leg (2,0,1,0)

 

10/11/18 - 6.5 hr sleep

645AM

------------- Handstand -------------

A1 Wrist Series 1x10-15 Each

B1 Shoulder Mobility 1x10-12 of each 

C1 Heel Pull rebalance 2x3 reps
 ---Rest as much as needed---
C2 Toe Pull rebalance 2x3 reps

--------------BENT ARM STRENGTH--------------

A1 HSPU Variation 4x4 reps (4,1,1,0)
Rest 2 minutes
A2 One Arm Assisted Chin 4x4 each arm (4,0,1,1) (assisting hand - 2 fist lengths down strap)
B1 Leaned Forward Pushup 3x6 reps (3,1,1,0)
Rest 90s
B2 Arc Row 3x6 (3,0,1,0)
C1 Overhead Triceps Extension 3x10,10,8 reps (2,0,1,0) (25 lb dumbbells)
Rest 60s
C2 Supinated Seated Curl 3x8 reps (2,0,1,0) (25 lb dumbbells)
Cooldown 

10/12/18 - 6.5 hr sleep

630AM

30 minutes cardio

3x12 TRX face pulls (3,0,1,1)

- 8 min of hot sauna - followed by ice cold shower -

10/13/18 - 8.5 hr sleep

9AM

------------- Handstand -------------

A1 Wrist Series 1x10-15 Each

B1 Shoulder Mobility 1x10-12 of each 

C1 Heel Pull rebalance 2x3 reps
 ---Rest as much as needed---
C2 Toe Pull rebalance 2x3 reps

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10/15/18 - 6 hr sleep

630AM

--------------STRAIGHT ARM STRENGTH--------------

A1 Pike Pull Through 4x5 reps (4,0,1,1) 
Rest 2 minutes
A2 Arching Pull In + Leg Lift 4x5 (4,0,1,1)


B1 Half Press Variation 3x6 reps (3,0,1,0) 
Rest 60s
B2 One Arm Pull In 3x6,5,4 reps each hand (1,0,1,1)


C1 Elbow On Front Elbow On Knee External Rotation 2x15 (3,0,1,0)
Rest 60s
C2 Unilateral Trap-3 Raise 2x12 (3,0,1,0)

Cooldown 

- 8 min hot sauna - 4 min cold shower -

10/16/18 - 8 hr sleep

715AM

--------------LEGS--------------

A1 Back Squat 4x6 reps (4,1,1,0) (145 lbs)
Rest 4 minutes
B1 Dumbbell Lunge 3x8 each leg (3,0,1,0) (15 lb dumbbells)
Rest 60s
B2 Natural Leg Curl 3x8 reps (3,1,1,0)
C1 Dumbbell Front Step Up 2x10 (1,0,1,0)(30 lb dumbbells)
Rest 45s
C2 RDL 2x8 (3,0,1,0)(60 lb dumbbells )
D1 Unilateral Calf Raise 2x12 each leg (2,0,1,0)

Cooldown

10/17/18 - 7.5 hr sleep

630AM

--------------BENT ARM STRENGTH--------------

A1 HSPU Variation 4x5 reps (4,1,1,0)
Rest 2 minutes
A2 One Arm Assisted Chin 4x4 each arm (4,0,1,1) (assisting hand - 2 fist lengths down strap)
B1 Leaned Forward Pushup 3x6 reps (3,1,1,0)
Rest 90s
B2 Arc Row 3x6 (3,0,1,0)
C1 Overhead Triceps Extension 3x10,9,8 reps (2,0,1,0) (25 lb dumbbells)
Rest 60s
C2 Supinated Seated Curl 25x8, 20x10,8 reps (2,0,1,0) 
Cooldown 

10/18/18 - 7 hr sleep

630AM

25 minute cardio, 25 minute mobility

10/19/18 - 6.5 hr sleep

--------------STRAIGHT ARM STRENGTH--------------

A1 Pike Pull Through 2x6 reps (4,0,1,1) 
Rest 2 minutes
A2 Arching Pull In + Leg Lift 2x6 (4,0,1,1)


B1 Half Press Variation 2x6 reps (3,0,1,0) 
Rest 60s
B2 One Arm Pull In 2x6 reps each hand (1,0,1,1)


C1 Elbow On Front Elbow On Knee External Rotation 2x15 (3,0,1,0)
Rest 60s
C2 Unilateral Trap-3 Raise 2x12 (3,0,1,0)

Cooldown 

- 5 min hot sauna - 4 min cold shower -

10/21/18 - 8 hr sleep

Throughout day - walk 6 miles

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10/22/18 - 6.5 hr sleep

730AM

--------------LEGS--------------

A1 Back Squat 2x4 reps (4,1,1,0) (165 lbs)
Rest 4 minutes
B1 Dumbbell Lunge 2x6 each leg (3,0,1,0) (15 lb dumbbells)
Rest 60s
B2 Natural Leg Curl 2x8 reps (3,1,1,0)
C1 Dumbbell Front Step Up 1x10 (1,0,1,0)(25 lb dumbbells)
Rest 45s
C2 RDL 1x10 (3,0,1,0)(60 lb dumbbells )
D1 Unilateral Calf Raise 1x12 each leg (2,0,1,0)

--------------BENT ARM STRENGTH--------------

A1 HSPU Variation 2x6 reps (4,1,1,0)
Rest 2 minutes
A2 One Arm Assisted Chin 2x4 each arm (4,0,1,1) (assisting hand - 2 fist lengths down strap)
B1 Leaned Forward Pushup 2x6 reps (3,1,1,0)
Rest 90s
B2 Arc Row 2x6 (3,0,1,0)
C1 Overhead Triceps Extension 25lbx10, 20lbx10 reps (2,0,1,0) 
Rest 60s
C2 Supinated Seated Curl 2x10 reps (2,0,1,0) (20 lb dumbbells)
-- Cooldown -- Cold Shower --

 

10/23/18 - 6.5 hr sleep

730AM

24 minute cardio - 2.04 miles

20 minute stretching -- cold shower

 

10/24/18 - 6.5 hr sleep

630AM

--------------STRAIGHT ARM STRENGTH--------------

A1 Pike Pull Through 4x6,6,5,4 reps (4,0,1,1) 
Rest 2 minutes
A2 Arching Pull In + Leg Lift 4x6,6,5,5 (4,0,1,1)


B1 Half Press Variation 3x6 reps (3,0,1,0) 
Rest 60s
B2 One Arm Pull In 3x7,6,6 reps each hand (1,0,1,1)


C1 Elbow On Front Elbow On Knee External Rotation 2x15 (3,0,1,0)
Rest 60s
C2 Unilateral Trap-3 Raise 2x12 (3,0,1,0)

Cooldown 

- 5 min hot sauna - 4 min cold shower -

 

10/25/18 - 7.5 hr sleep

730AM

--------------LEGS--------------

A1 Back Squat 4x4 reps (4,1,1,0) (165 lbs)
Rest 4 minutes
B1 Dumbbell Lunge 3x8 each leg (3,0,1,0) (15 lb dumbbells)
Rest 60s
B2 Natural Leg Curl 3x8 reps (3,1,1,0)
C1 RDL 2x8 (3,0,1,0)(135 lbs)
D1 Unilateral Calf Raise 2x12 each leg (2,0,1,0)

-- 4 min cold shower --

10/26/18 - 

630AM

--------------BENT ARM STRENGTH--------------

A1 HSPU Variation 4x6,6,4,4 reps (4,1,1,0)
Rest 2 minutes
A2 One Arm Assisted Chin 4x4 each arm (4,0,1,1) (assisting hand - 2 fist lengths down strap)
B1 Leaned Forward Pushup 3x6 reps (3,1,1,0)
Rest 90s
B2 Arc Row 3x8 (3,0,1,0)
C1 Overhead Triceps Extension 3x10 (2,0,1,0) (20 lb dumbbells)
Rest 60s
C2 Supinated Seated Curl  reps 3x8 (2,0,1,0) (20 lb dumbbells)
Cooldown 

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10/29/18 - 7 hr sleep

630AM

--------------STRAIGHT ARM STRENGTH--------------

A1 Pike Pull Through 4x6 reps (4,0,1,1) 
Rest 2 minutes
A2 Arching Pull In + Leg Lift 4x6,6,5,4 (4,0,1,1)
B1 Half Press Variation 3x8,6,6 reps (3,0,1,0) 
Rest 60s
B2 One Arm Pull In 3x8 reps each hand (1,0,1,1)
C1 Elbow On Front Elbow On Knee External Rotation 2x12 (3,0,1,0)
Rest 60s
C2 Unilateral Trap-3 Raise 2x12 (3,0,1,0)

Cooldown 

- 5 min hot sauna - 4 min cold shower -

 

10/30/18 - 6.5 hr sleep

630AM

--------------LEGS--------------

A1 Back Squat 4x6 reps (4,1,1,0) (165 lbs)
Rest 4 minutes
B1 Dumbbell Lunge 3x8 each leg (3,0,1,0) (15 lb dumbbells)
C1 Dumbbell Front Step Up 3x10 (1,0,1,0)(25 lb dumbbells)
D1 Unilateral Calf Raise 2x12 each leg (2,0,1,0)

Cooldown

-- ice cold shower -- 

 

10/31/18 - 6.5 hr sleep

630AM

--------------BENT ARM STRENGTH--------------

A1 HSPU Variation 4x6,6,6,4 reps (4,1,1,0)
Rest 2 minutes
A2 One Arm Assisted Chin 4x4 each arm (4,0,1,1) (assisting hand - 2 fist lengths down strap)
B1 Leaned Forward Pushup 3x6 reps (3,1,1,0)
Rest 90s
B2 Arc Row 3x6 (3,0,1,0)
C1 Overhead Triceps Extension 3x10 (2,0,1,0) (20 lb dumbbells, 25 for first set)
Rest 60s
C2 Supinated Seated Curl  reps 3x10 (2,0,1,0) (20 lb dumbbells)
Cooldown 

-- ice cold shower --

11/01/18 - 

630AM

30 minute cardio + 30 minute mobility

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11/5/18 - 8 hr sleep

615AM

--------------STRAIGHT ARM STRENGTH--------------

A1 Pike Pull Through 2x6 reps (4,0,1,1) 
Rest 2 minutes
A2 Arching Pull In + Leg Lift 2x7 (4,0,1,1)
B1 Half Press Variation 2x8 reps (3,0,1,0) 
Rest 60s
B2 One Arm Pull In 2x8 reps each hand (1,0,1,1)
C1 Elbow On Front Elbow On Knee External Rotation 1x12 (3,0,1,0)
Rest 60s
C2 Unilateral Trap-3 Raise 1x12 (3,0,1,0)

Cooldown 

- 10 min hot sauna - 4 min cold shower -

11/6/18 - 6 hr sleep

630AM

--------------LEGS--------------

A1 Back Squat 2x4 reps (4,1,1,0) (175 lbs)
B1 Dumbbell Lunge 2x6 each leg (3,0,1,0) (20 lb dumbbells)
B2 Natural Leg Curl 2x8 reps (3,1,1,0)
C1 Dumbbell Front Step Up 2x10 (1,0,1,0)(30 lb dumbbells)
C1 DB RDL 2x8 (3,0,1,0)(65 lbs)
D1 Unilateral Calf Raise 1x10 each leg (2,0,1,0)

--5 min stretching -- 4 min cold shower -

11/7/18 - 6.5 hr sleep

630AM

--------------BENT ARM STRENGTH--------------

A1 HSPU Variation 2x6 reps (4,1,1,0)
Rest 2 minutes
A2 One Arm Assisted Chin 2x4 each arm (4,0,1,1) (assisting hand - 2 fist lengths down strap)
B1 Leaned Forward Pushup 2x6 reps (3,1,1,0)
Rest 90s
B2 Arc Row 2x8 (3,0,1,0)
C1 Overhead Triceps Extension 2x10 (2,0,1,0) (20 lb dumbbells, 25 for first set)
Rest 60s
C2 Supinated Seated Curl  reps 2x10 (2,0,1,0) (20 lb dumbbells)
Cooldown 

11/8/18 - 6.5 hr sleep

630 AM

15 min cardio, 35 min mobility

-- 10 min sauna -- 4 min cold shower --

11/9/18 - 6.5 hr sleep

630AM

-- I was able to do a one arm lock out hold for 4 seconds with my strong arm!!! This is the first time I've been able to do this skill since 8 years ago. It's great to have finally regained previous strength levels...although 8 years ago was for 15 seconds ha ha. Gotta keep on trucking and get more gains! :)

--------------STRAIGHT ARM STRENGTH--------------

A1 Pike Pull Through 3x8,8,7 reps (4,0,1,1) 
Rest 2 minutes
A2 Arching Pull In + Leg Lift 3x7 reps (4,0,1,1)
B1 Frog Planche Press 3x4 reps (3,0,1,1) 
Rest 60s
B2 One Arm Pull In 3x10 reps each hand (1,0,1,0)
C1 Cuban Press 3x12 reps (3,0,1,0)
Rest 60s
C2 Bilateral Trap-3 Raise 3x12 reps (3,0,1,0)

Cooldown 

-- 8 min hot sauna -- 3 min cold shower --

11/11/18 - 8 hr sleep

1230PM

-------------MOBILITY-------------
Warm Up 1x60s of each
Posterior Hip Stretch
Froggy Stretch
SFBL stretch

A1 Pigeon Stretch 3x30-45s
Rest 60s
A2 Internal Rotation Stretch 3x10 reps each leg
B1 Diagonal Stretch 3x8-10 reps + 10s final hold on last rep
Rest 30s
B2 One Leg Good Morning 3x8-10 reps + 10s final hold on last rep
C1 Front Split Hold 3x35-45s each side
Rest 60s
C2 Middle Split Hold 3x35-45s 

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11/12/18 - 7 hr sleep

630AM

--------------LEGS--------------

A1 Back Squat 3x9 reps (4,0,1,0) (145 lbs)
Rest 4 minutes
B1 Rear Foot Elevated Dumbbell Split Squat 3x8 each leg (4,0,1,0) (15 lb dumbbells for first 2 sets, nothing last 2 sets, back foot elevated 4 inches)
Rest 60s
B2 NLC 3x8 reps (3,0,1,0)
C1 Triple Jumper Step-Up 2x10 (3,0,1,0)
Rest 30s
C2 Seated Goodmorning 2x10 reps (4,0,1,0)
D1 Seated Calf Raise 1x20 reps (2,0,1,1)
D2 Shin Raise 1x20 reps (1,0,1,1)

-- 3 min cold shower --

The workout today was brutal. I was really surprised and felt like lying down afterwards. The triple jumper step ups right after the split squats were...special. I almost wanted to sit down and not move during my ice cold shower. Seems like I really pushed myself hard with legs today. The 4 second negative tempo is really hard on the body. It makes light weight feel super heavy.

11/13/18 - 7 hr sleep

630AM 

--------------BENT ARM STRENGTH--------------

A1 Headstand Pushup Variation 3x7 reps (4,0,1,0) (first 2 sets were feet elevated to hip level, last set was piked)
Rest 2 minutes
A2 Mixed Grip Chin Up 3x7 total reps (4,0,1,0)
B1 Leaned Forward Pushup 3x8 reps (3,0,1,0)
Rest 60s
B2 Fat Grip Semi-Supinated Ring Row 3x8 (3,0,1,0)
C1 Incline Triceps Extension 2x10 reps (2,0,1,0) (25 lb dumbbells)
Rest 30s
C2 Reverse Incline Curl 2x12 (2,0,1,0) (15 lb dumbbells)

-- 3 min cold shower --

11/16/18 - 7 hr sleep

630AM

--------------STRAIGHT ARM STRENGTH--------------

A1 Pike Pull Through 3x9,9,7 reps (4,0,1,1) 
Rest 2 minutes
A2 Arching Pull In + Leg Lift 3x9,8,7 reps (4,0,1,1)
B1 Frog Planche Press 3x8,6,5 reps (3,0,1,1) 
Rest 60s
B2 One Arm Pull In 3x12,10,10 reps each hand (1,0,1,0)

C1 Half Press 2x7,5 reps (3,0,1,1)
D1 Cuban Press 3x12 reps (3,0,1,0)
Rest 60s
D2 Bilateral Trap-3 Raise 3x12 reps (3,0,1,0)

Cooldown 

-- 5 min hot sauna -- 3 min cold shower --

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11/19/18 - 6 hr sleep

630AM 

--------------BENT ARM STRENGTH--------------

A1 Headstand Pushup Variation 3x8,7,7 reps (4,0,1,0) (first 2 sets were feet elevated to hip level, last set was piked)
Rest 2 minutes
A2 Mixed Grip Chin Up 3x8,7,7 total reps (4,0,1,0)
B1 Leaned Forward Pushup 3x8 reps (3,0,1,0)
Rest 60s
B2 Fat Grip Semi-Supinated Ring Row 3x9 (3,0,1,0)
C1 Incline Triceps Extension 2x10 reps (2,0,1,0) (25, 20 lb dumbbells)
Rest 30s
C2 Reverse Incline Curl 2x10 (2,0,1,0) (17.5 lb dumbbells)

-------------MOBILITY-------------

A1 Pigeon Stretch 3x30-45s
Rest 60s
A2 Internal Rotation Stretch 3x10 reps each leg
B1 Diagonal Stretch 3x8-10 reps + 10s final hold on last rep
Rest 30s
B2 One Leg Good Morning 3x8-10 reps + 10s final hold on last rep
C1 Front Split Hold 3x35-45s each side
Rest 60s
C2 Middle Split Hold 3x35-45s 

-- 3 min ice cold shower -- 

Last week was a really bad workout day due to travel and illness. Excuses are a dime a dozen, I know. I'll be better. 

11/20/18 - 7 hr sleep

630AM

--------------STRAIGHT ARM STRENGTH--------------

A1 Pike Pull Through 2x9,8 reps (4,0,1,1) 
Rest 2 minutes
A2 Arching Pull In + Leg Lift 2x8,7 reps (4,0,1,1)
B1 Frog Planche Press 2x4,4reps (3,0,1,1) 
Rest 60s
B2 One Arm Pull In 3x12,10,10 reps each hand (1,0,1,0)

C1 Half Press 2x6,6 reps (3,0,1,1)
D1 Cuban Press 2x10 reps (3,0,1,0)
Rest 60s
D2 Bilateral Trap-3 Raise 2x12 reps (3,0,1,0)

Cooldown 

11/20/18 - 7 hr sleep

630AM

--------------STRAIGHT ARM STRENGTH--------------

A1 Pike Pull Through 2x9,8 reps (4,0,1,1) 
Rest 2 minutes
A2 Arching Pull In + Leg Lift 2x8,7 reps (4,0,1,1)
B1 Frog Planche Press 2x4,4reps (3,0,1,1) 
Rest 60s
B2 One Arm Pull In 3x12,10,10 reps each hand (1,0,1,0)

C1 Half Press 2x6 reps (3,0,1,1)
D1 Cuban Press 2x10 reps (3,0,1,0)
Rest 60s
D2 Bilateral Trap-3 Raise 2x12 reps (3,0,1,0)

Cooldown 

11/24/18 - 7 hr sleep

7PM

--------------BENT ARM STRENGTH--------------

A1 Headstand Pushup Variation 2x8 reps (4,0,1,0)
Rest 2 minutes
A2 Mixed Grip Chin Up 2x8 total reps (4,0,1,0)
B1 Leaned Forward Pushup 2x8 reps (3,0,1,0)
Rest 60s
B2 Fat Grip Semi-Supinated Ring Row 2x10 (3,0,1,0)

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11/26/18 - 7 hr sleep

615AM

--------------STRAIGHT ARM STRENGTH--------------

A1 Pike Pull Through 3x9,7,7 reps (4,0,1,1) 
Rest 2 minutes
A2 Arching Pull In + Leg Lift 3x8,7,7 reps (4,0,1,1)
B1 Frog Planche Press 2x8,5,4reps (3,0,1,1) 
Rest 60s
B2 One Arm Pull In 3x10 reps each hand (1,0,1,0)

C1 Half Press 2x6,3 reps (3,0,1,1)
D1 Cuban Press 3x12 reps (3,0,1,0)
Rest 60s
D2 Bilateral Trap-3 Raise 3x12 reps (3,0,1,0)

-- 3 min cold shower --

11/27/18 - 7 hr sleep

6AM

--------------LEGS--------------

A1 Back Squat 3x9 reps (4,0,1,0) (155 lbs)
Rest 4 minutes
B1 Rear Foot Elevated Dumbbell Split Squat 3x8 each leg (4,0,1,0) (15 lb dumbbells for first 2 sets, nothing last 2 sets, back foot elevated 4 inches)
Rest 60s
B2 NLC 3x10 reps (3,0,1,0)
C1 Triple Jumper Step-Up 2x10 (3,0,1,0)
Rest 30s
C2 Seated Goodmorning 2x10 reps (4,0,1,0)
D1 Seated Calf Raise 1x20 reps (2,0,1,1) (45 lbs)
D2 Shin Raise 1x20 reps (1,0,1,1)

-- 3 min cold shower --

11/28/18 - 6.5 hr sleep

630AM 

--------------BENT ARM STRENGTH--------------

A1 Headstand Pushup Variation 3x7 reps (4,0,1,0) 
Rest 2 minutes
A2 Mixed Grip Chin Up 3x8 total reps (4,0,1,0)
B1 Leaned Forward Pushup 3x8 reps (3,0,1,0)
Rest 60s
B2 Fat Grip Semi-Supinated Ring Row 3x10 (3,0,1,0)
C1 Incline Triceps Extension 3x10 reps (2,0,1,0)
Rest 30s
C2 Reverse Incline Curl 3x10 (2,0,1,0)

-- 3 min cold shower --

11/29/18 - 7 hr sleep

615AM

20 min LISS cardio - uphill walking

-------------MOBILITY-------------

A1 Pigeon Stretch 3x30-45s
Rest 60s
A2 Internal Rotation Stretch 3x10 reps each leg
B1 Diagonal Stretch 3x8-10 reps + 10s final hold on last rep
Rest 30s
B2 One Leg Good Morning 3x8-10 reps + 10s final hold on last rep
C1 Front Split Hold 3x35-45s each side
Rest 60s
C2 Middle Split Hold 3x35-45s 

-- 3 min cold shower --

11/30/18 - 7 hr sleep

630AM

--------------STRAIGHT ARM STRENGTH--------------

A1 Pike Pull Through 3x8,7,7 reps (4,0,1,1) 
Rest 2 minutes
A2 Arching Pull In + Leg Lift 3x7 reps (4,0,1,1)
B1 Frog Planche Press 3x7,5,4 reps (3,0,1,1) 
Rest 60s
B2 One Arm Pull In 3x10 reps each hand (1,0,1,0)
C1 Cuban Press 3x12 reps (3,0,1,0)
Rest 60s
C2 Bilateral Trap-3 Raise 3x12 reps (3,0,1,0)

D1 Half Press 1x6 reps (3,0,1,1)

-- 3 min cold shower --

Edited by ConsiderPhlebas
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ConsiderPhlebas

12/3/18 - 8 hr sleep

630AM

--------------LEGS--------------

A1 Back Squat 3x9 reps (4,0,1,0) (165 lbs)
Rest 4 minutes
B1 Rear Foot Elevated Dumbbell Split Squat 3x8 each leg (4,0,1,0) 
Rest 60s
B2 NLC 3x8 reps (3,0,1,0)

12/6/18 - 8 hr sleep

630AM

--------------BENT ARM STRENGTH--------------

A1 Headstand Pushup Variation 3x7 reps (4,0,1,0) 
Rest 2 minutes
A2 Mixed Grip Chin Up 3x8,8,7 total reps (4,0,1,0)
B1 Leaned Forward Pushup 3x8 reps (3,0,1,0)
Rest 60s
B2 Fat Grip Semi-Supinated Ring Row 3x10,8,8 (3,0,1,0)
C1 Incline Triceps Extension 2x11 reps (2,0,1,0)
Rest 30s
C2 Reverse Incline Curl 2x11 (2,0,1,0)

-- 10 min mobility + stretching -- 3 min cold shower --

12/7/18 - 6.5 hr sleep

615AM

15 min LISS cardio - uphill walking

-------------MOBILITY-------------

A1 Pigeon Stretch 3x30-45s
Rest 60s
A2 Internal Rotation Stretch 3x10 reps each leg
B1 Diagonal Stretch 3x8-10 reps + 10s final hold on last rep
Rest 30s
B2 One Leg Good Morning 3x8-10 reps + 10s final hold on last rep
C1 Front Split Hold 3x35-45s each side
Rest 60s
C2 Middle Split Hold 3x35-45s 

-- 6 min sauna -- 3 min ice cold shower --

Edited by ConsiderPhlebas
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