maidenfan Posted September 24, 2008 Author Share Posted September 24, 2008 09/23/08 Warmed-up shooting some hoops and shoulder rotations w/a broom stick 2" Ring Pull-ups - Body x 6 Power Rail Handstand Pushups (start in a tucked planche) - Body x Fail, BxF+10 Pushups, BxF+10 PU, BxNegative, (start from the handstand) Bx1/2 Alternate sets with/ Pull-ups - Bx6, Bx6, Bx5, Bx4, Bx4 Dumbell Hang Snatch - 90 x 10, 110 x 10 Double KB Clean and Press (1 clean/strict press) - 40kg's x 10 Kneeling Ab Wheel - Bx5, Bx5 (these are still rediculously hard for me - lower abs still very sore) 4way Neck - 45x25 My elbows are getting sore from all the pullups (not so bad doing straight pullups, but the ropes and rings make them hurt) - gonna start doing a horizontal push/pull once a week vs. 2 x vertical push/pulls and see how it goes. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted September 26, 2008 Author Share Posted September 26, 2008 (edited) 09/25/08 Front Squats (1 min rest between sets) - 70K x 5, 120K x 3, 130K x 3, 140K x 3 Front Squats (30 sec rest between sets) - 150K x 1 x 5 sets, 120K x 3 x 5 sets 30 mins elliptical Good squat workout today - I can already feel the short rest periods getting my cns pumped up - really makes me feel strong. Edited September 26, 2008 by maidenfan Quote Link to comment Share on other sites More sharing options...
maidenfan Posted September 27, 2008 Author Share Posted September 27, 2008 09/26/08 Power Rail Handstand Pushup (start fm tucked planche) - B x 3/4, B x 1 Seated Cable Row - 180x10, 190x10, 200x10 alt sets with: Power Rail Pushups (feet elevated on keg) - Body+28lbs of chain around neck x 5, B+56x5, B+106x3 Kneeling Ab Wheel - Bx8, Bx6 (still hurt, getting better though) Saxon Bends - Oly Bar x 10, Oly x 10 Power Rail Handstand Pushups - Bx1x3sets 4way Neck - 45x25 Quote Link to comment Share on other sites More sharing options...
maidenfan Posted September 27, 2008 Author Share Posted September 27, 2008 09/27/08 4way Neck - 35x25x2 continuous sets 30 mins swimming (45 sec rest between intervals - 100m freestyle, 100m crawl, flys w/paddles) Quote Link to comment Share on other sites More sharing options...
maidenfan Posted September 29, 2008 Author Share Posted September 29, 2008 09/29/08 Warm-ups - squats and twists w/a broomstick Front Squats (1 min rest) - 70K x 5, 120K x 1, 140K x 1, 160k x 1, 170K x F Front Squats (30 sec rest) - 140K x 2 x 5 sets Back Squats - 140K x 1, 160K x 1, 180K x 1, 160K x 1 Standing Cable Ab Bends - 100 x 10 x 2 sets Kneeling Ab Wheel - B x 10, B x 5 (getting better, but they still kill me) Saxon Bends - Oly Bar x 10 + 25 twists, Oly x 10 + 50 twists 4 way Neck - 45 x 25, 35 x 50 ea way Elliptical - 20 mins Treadmill - 15 mins Quote Link to comment Share on other sites More sharing options...
maidenfan Posted October 4, 2008 Author Share Posted October 4, 2008 Failed to post the last couple of workouts - front squats, handstands, neck work and abs 10-03-08 Handstand Pushups (hands on rails and blocks) - B x F x 10 sets (worked on tucked planches, handstand balances, etc - really worked my upper body) alternate sets with: Front Squats (alternate wide stance and narrow stance) - 70K x 5, 120K x 1 x 10 sets Tomorrow I get to do an all day swift water rescue swimmers class - should be a blast and a workout. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted October 7, 2008 Author Share Posted October 7, 2008 10-06-08 Front Squats - 70K x 5, 120K x 5 (wide stance) Handstand Push-ups (hands on cinder blocks) - B x 1 + 2 sec hs, B x 1/2 + several hs attempts, Handstand (no wall) x 3 secs Pull-ups - Body x 8 x 2 sets Power Rail Push-ups (feet elevated) - Body+26lbs chain around neck x 10, B+52lbs chain x 10 KB Renegade Rows - 48's x 20, 48's x 20 DB Squat Snatch - 70 x 10, 90 x 10 (bad shoulder flexibility makes these hard now - little to no squat - work on these) 4way Neck - 35 x 25 Swiss Ball Neck Bridges - Body x 1 set (front and back - Good exercise) Swimming (100m crawl stroke, 100m breast stroke, 50m kick on back w/jet fins, 50m chest flys w/paddles) - 30 mins (30 sec rest first two rotations, 45 sec rest of the rotations) Swift water swimming class I did saturday was the best class I've ever been to - highly recommended. Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted October 7, 2008 Share Posted October 7, 2008 Squat snatches are evil!! Specially if you go for higher reps even with lighter weight. Are those Renegade Rows in kg or lbs? 48kg renegade row sounds like an awful lot, not because of the rowing, but the stress on the other arm, specially you being kinda heavy!! Quote Link to comment Share on other sites More sharing options...
maidenfan Posted October 8, 2008 Author Share Posted October 8, 2008 I'm going to keep at the squat snatches - they are a good exercise. 10-07-08 Seated DB Clean & Press (clean ea rep) - 50's x 5, 70's x 5, 80's x 5 Swimming - 25 mins (100m Jet Fin kicks, 100m breast stroke, 50m flys - 45 sec rest) Read about the seated db clean and press recently and wanted to try them out - pretty good exercise. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted October 8, 2008 Author Share Posted October 8, 2008 10-08-08 Front Squats - 70K x 5, 120K x 1, 140K x 1 x 6 sets Handstand Balances (on cinder blocks) - several sets - best was a 10-12 sec balance Pull-ups - Body x 8 DB Hang Snatch - 90 x 10, 110 x 10, 110 x 10 (last set from ground) Power Lung - 2in/1out x 12 reps Elliptical/Treadmill - 20min/15min Gonna start using the Power Lung and see if this thing works. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted October 11, 2008 Author Share Posted October 11, 2008 10-10-08 Front Squats - 70K x 5 Handstands - Body x 1 x 8 sets alternate sets with: Pull-ups - Body x 5 x 8 sets Hammer Strength 4way Neck - 35x25, 45x20, 55x15, 65x10, 75x5 Power Lung - 2/1 x 10 reps Weighed in a 286 today. I started doing the handstands on the floor today vs. blocks or rails. Each rep is several attempts at a free stand with some partial reps here and there. My hands are starting to get the feel for keeping my balance and I can get some 10-12 sec free stands - my goal here is to be able to walk around on my hands anytime I please - maybe some stairs from there. My pull-ups are finally starting to get more consistant too. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted October 11, 2008 Author Share Posted October 11, 2008 10-11-08 4way Neck - 35x25, 50x20 Swimming (100m crawl, 100m sidestroke, 100m breast stroke, 100m Jet Fin kick, 50m chest flys) - 45 sec rest between ea, repeat for 30 mins Quote Link to comment Share on other sites More sharing options...
maidenfan Posted October 13, 2008 Author Share Posted October 13, 2008 10-12-08 Did some light neck work and some upper arm work throughout the day. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted October 13, 2008 Author Share Posted October 13, 2008 10-13-08 Safety Squat Bar Squats - 80K x 5, 130K x 1, 170K x 1 Front Squats - 120K x 1, 160K x 1 Front Squats (30 sec rest between sets) - 120K x 5, 120K x 4, 120K x 4, 120K x 3, 120K x 3 Machine Squats - 240 x 10 Elliptical - 20 mins Treadmill - 20 mins Legs feel really blasted today - not sure why, but it feels good. Quote Link to comment Share on other sites More sharing options...
honk Posted October 14, 2008 Share Posted October 14, 2008 Any advice on getting a handstand? Intresting log btw, nice read. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted October 15, 2008 Author Share Posted October 15, 2008 No advice from me - I suck at them. Thx 10-14-08 Handstands - B x 1 x 2 Pull-ups - B x 5 x 2 Went to work gym: Handstand Balance/Try walking off wall - Several attempts. Had friend hold legs for a set while I walked a few feet back and forwards Pull-ups - Body x 5 x 4 sets Seated DB Clean and Press (clean ea rep) - 80's x 5 x 2 sets Fat Man BB Rows - Body x 10 x 3 sets alt sets with: DB Bench Press - 100's x 10 x 3 sets 4 way Neck - 45 x 25 Wow - walking on my hands is going to take some work - gets kinda hard when my bodyweight is transferred to one hand. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted October 16, 2008 Author Share Posted October 16, 2008 10-15-08 Swimming (100m crawl, 100m sidestroke, 100m breast, 100m kick, 50m chest fly - 45 sec rest between each) x 2 25m crawl sprints (30 sec rest between each) x 6 Quote Link to comment Share on other sites More sharing options...
maidenfan Posted October 17, 2008 Author Share Posted October 17, 2008 10-16-08 Front Squats (warm-up) - 70K x 5, 120K x 1 Front Squats (30 sec rest between sets) - 130K x 5, 130K x 3 x 2 sets, 130K x 2 x 5 sets, 130K x 7 sets One of the best squat workouts I've ever had and it only took about 10 mins. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted October 18, 2008 Author Share Posted October 18, 2008 10-17-08 Pull-ups - B x 5 x 4 sets Handstands (attempts) - B x 30 sec or so x 5 sets 8" Log Hang Clean & Strict Press - 180 x 5 x 4 sets Fat Man Ring Rows - B x 10 x 3 sets Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted October 18, 2008 Share Posted October 18, 2008 10-16-08Front Squats (warm-up) - 70K x 5, 120K x 1 Front Squats (30 sec rest between sets) - 130K x 5, 130K x 3 x 2 sets, 130K x 2 x 5 sets, 130K x 7 sets One of the best squat workouts I've ever had and it only took about 10 mins. Impressive squatting! Quote Link to comment Share on other sites More sharing options...
maidenfan Posted October 19, 2008 Author Share Posted October 19, 2008 Thanks Franky, just trying to keep up with you Germans. 10-18-08 Swimming 100m crawl, 100m sidestroke, 100m breast, 50m chest fly - 30 sec rest between - 1 set - repeat - 2nd set 45 sec rest Felt tired today. Got some "Zoomer" shorty fins - really work the legs on the sidestroke. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted October 20, 2008 Author Share Posted October 20, 2008 10-20-08 Front Squat Warm-ups - 70K x 5, 120K x 1 Front Squats (30 sec rest between sets) - 140K x 4, 140K x 1 x 19 sets Elliptical/Treadmill - 20/17 mins Good squat workout today - legs feel good. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted October 21, 2008 Author Share Posted October 21, 2008 Forgot to add Hammer Strength 4way Neck - 35x25, 45x15, 55x15 Quote Link to comment Share on other sites More sharing options...
maidenfan Posted October 22, 2008 Author Share Posted October 22, 2008 10-21-08 Pull-ups - Body x 5 x 5 sets alt sets with: Handstands - B x 40sec, 42s, 40s, 48s, 46s Swimming - Tread water 20 mins, Chest flys/Rear delt work w/paddles - 10 mins Quote Link to comment Share on other sites More sharing options...
knyaz Posted October 22, 2008 Share Posted October 22, 2008 sick handstand timing, nice job! Quote Link to comment Share on other sites More sharing options...
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