maidenfan Posted March 2, 2009 Author Share Posted March 2, 2009 02/28/09 "Grease the Groove" - headstand to handstand, towel wringing, club levering 30 mins of pool swimming 03/01/09 "Grease the Groove" - headstand to handstand, towel wringing, club levering Evening workout: Dbl KB Snatches - worked up to 32's x 5 (hard, good exercise) Handstand work Neck Bridges KB Rows KB Situps (hook feet, lock a 24kg bell overhead) - good exercise Pistol work (holding onto power rack) Conditioning - and bear walking (I did 5 ugly reps - not as pretty as this guy) - ass kicker exerciseI'm going to start doing what Doc does and add some conditioning into the end of my workouts Quote Link to comment Share on other sites More sharing options...
maidenfan Posted March 2, 2009 Author Share Posted March 2, 2009 03/02/09 Morning clalisthetics - Neck bridges, headstand to handstand (on wall), light stretching, body squats Pool Swimming - 2 x 10 min (1 min rest in between) sculling and kicking drills w/paddles and short fins (suprisingly hard) MOD - Chicken breast, 1 cup of cooked broccoli, small yam, hand full of walnuts and a liter of H20. Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted March 2, 2009 Share Posted March 2, 2009 Gool stuff you're doing! Quote Link to comment Share on other sites More sharing options...
maidenfan Posted March 3, 2009 Author Share Posted March 3, 2009 03/02/09 Evening Workout Worked on pistols (holding onto one gymnastic ring for balance) - really had to focus on not pulling with the hand Incline sit-ups (holding a 24kg kb overhead) Jumping/wall push-ups alternating sets with Ring Rows Headstands to handstands - worked on kicking off the wall into free handstands. Not a bad workout tonight - didn't rest much at all - made it quick. I dont think the handstands are going to get much better until I drop some bodyweight - my shoulders are good for a set or two then quickly tire out. I am getting stronger as I was able to support my weight on one hand (feet against the wall) for a few seconds. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted March 5, 2009 Author Share Posted March 5, 2009 03/04/09 Towel wringing and club levering a few times during the day Evening workout Warm-ups - Cressey "Magnificent Mobility" drills Double KB Snatch - 24's x 5, 32's x 5, 40's x 1 + 1 front squat (40's were ugly) Pistol Work (hold onto gymnastic ring) - Body x 5 x 2 sets Headstands to Handstand work (on wall - kick feet off once up and work free handstand) - B x 1 x 3 sets alt sets with: Pull-ups - Body x 5 x 3 sets Jumping Push-ups (pause ea rep - focus on exploding from the bottom) - Body x 10 x 3 sets alt sets with: Double KB 1 hand Rows - 24's x 10 ea hand, 32's x 5 ea hand, 40's x 5 ea hand (loose form) Neck Bridges Sissy Squats - B x 5 Incline Board sit-ups x 25 Leg Raises x 25 Elliptical x 30 mins Meal of the Day - Chicken breast and Med Salad (fresh cucumbers, tomatos, red onions, 1/2 avocado, olive oil, fresh lime and lemon pepper) Good workout and a good meal Quote Link to comment Share on other sites More sharing options...
maidenfan Posted March 10, 2009 Author Share Posted March 10, 2009 (edited) I've been training mainly at home the last several days - pretty much all GTG (grease the groove) with: Headstand/handstands Neck bridging Pushups Pullups Pistol drills Ring rows Dips Ab work Towel wringing Club levering Meal of the Day - Turkey breast and Morgan's coleslaw (shredded broccoli/cabbage/carrots/sweet peppers/combo olive oil/flax oil/apple cider vinegar and lemon pepper). Edited March 10, 2009 by maidenfan Quote Link to comment Share on other sites More sharing options...
maidenfan Posted March 11, 2009 Author Share Posted March 11, 2009 03/10/09 GTG (morning to lunch) Pushups x 10, Ring Rows x 10, Wide Stance Body Squats x 10, Headstand Neck 4way Neck Bridge x 2, Towel Wringing x 1, Pull-ups x 5, Handstand Pushup x 3, Pistol Work x 2, Club Levers x 10Front/20Rear, 50lb DB finger roll wrist curls x 15, Ring Dips x 3 Evening Workout Double KB Snatch - 24's x 5, 32's x 5, 40's x 1 + 1 clean & 5 military presses Sandbag Conditioning (140lb bag - 30 seconds on ea exercise & 30 seconds rest between ea exercise) - Cleand and Press - Squat - Front handle Carry - Right Shoulder Carry - Left Shoulder Carry - Floor Press - Squat - Bearhug Walk - Right Shoulders - Left Shoulders Power Rail Handstand Pushups - Body x 1 x 3 sets alt sets with: Pullups - Body x 5 x 3 sets Short KB Bearcrawl - 24's Headstand 4way Neck Bridges x 1 "Meal of the Day" - Fresh ground peanut butter mixed with mashed banana and agave nectar on a piece of Dave's "Killer Bread" (good stuff) Pretty good workout today. I havent been able to swim lately due to a bad case of swimmers ear - back at it soon. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted March 14, 2009 Author Share Posted March 14, 2009 03/12/09 Totals for the Day Handstand Pushups - 25 Pull-ups - 25 Pushups - 70 Ring Rows - 50 Headstand 4way Neck Bridges - 2 03/13/09 Totals 50lb DB fingertip wrist curls x 10 ea Headstand 4way Neck Bridge x 4 50lb DB Conc Curls x 10 ea Handstand Pushups x 10 Pullups x 10 Double KB Snatch + Front Squat - 24's x 5, 32's x 5, 40's x 1 + 3 partial OHS (working on shoulder flexibility) Double KB High Pulls - 32's x 10, 40's x 10 Ring Rows x 35 Pushups x 20 Looking forward to starting back in the pool Quote Link to comment Share on other sites More sharing options...
maidenfan Posted March 16, 2009 Author Share Posted March 16, 2009 03/14/09 Totals throughout the day: Headstand 4way Neck - 3 Towel Squeeze - 2 1 hand G-Rex (45lbs) - 80 ea hand Power Rail Handstand Pushup (full range) - 2 Pullups - 7 Power Rail Elevated Pushup - 40 Ring Rows - 20 50lb DB Conc Curls + Fingertip wrist curls - 10/10 ea hand Ring Face Pulls - 10 Inverted Ring Shrugs (feet braced on door jam - good exercise) - 5 03/15/09 Towel Squeeze - 1 1 hand G-Rex (45lbs) - 20ea hand, 110 ea hand (20lbs) 1 hand G-Rex Pinch (20lbs) - 30 Front Squat (1 min rest between sets/pause at bottom) - 135x5, 225x5, 225x1x13 sets (knees sore - stopped here) Trap Bar RDL+Shrug - 170x10x3 sets Club Levers - 10ea way Headstand 4way Neck - 2 Ring Rows - 10 Inverted Ring Shrugs - 10 Quote Link to comment Share on other sites More sharing options...
maidenfan Posted March 17, 2009 Author Share Posted March 17, 2009 (edited) 03/16/09 Towel Squeeze x 1 Inverted Ring Shrugs x 5 Headstand 4way Neck x 1 Pullups x 6 Handstand Pushups (nose to floor) x 15 (PR) Ring Dips x 5 Ring Rows x 15 Spinning Bike x 15 mins Elliptical x 15 mins Treadmill x 15 mins Huge PR for me on the handstand pushups - I was suprised enough that I thought I'd mysteriously lost 15 or 20lbs, but I weighed myseld and I was still 282lbs. Edited March 17, 2009 by maidenfan Quote Link to comment Share on other sites More sharing options...
maidenfan Posted March 18, 2009 Author Share Posted March 18, 2009 (edited) 03/17/09 65lb Bulldog "Beast" KB Circuits (1 min rest between sets) Set 1 10 swings ea arm 10 cleans ea arm 10 snatches ea arm Set 2 10 clean and press ea arm Set 3 5 Snatch + OHS ea arm Set 4 10 Cleans ea arm 10 Snatches ea arm Set 5 10 clean and press ea arm Headstand 4 way Neck Bridges x 1 Thick Bar DB Snatch (1 7/8" Handle) - 115 x 1 x 5 (30 sec rest between sets) 15 mins Elliptical 15 mins Treadmill Short, but pretty good workout tonight. I'm really digging the new Bulldog shot loadable KB. Edited March 18, 2009 by maidenfan Quote Link to comment Share on other sites More sharing options...
maidenfan Posted March 20, 2009 Author Share Posted March 20, 2009 (edited) 03/19/09 1 Hand G-Rex - 20lbs x 25, 55 x 5 Handstand Pushup w/40lb vest x 1 Headstand 4way Neck Bridges w/40lb vest x 1 Steve Maxwell 300 Spartan KB Circuit w/65lb Bulldog KB and 40lb vest (once you pick up the KB, cant set it down) -Slingshots x 10 ea way -Goodmornings x 10 -Skipped Halos - KB was too big to fit around my fat head -Windmills x 5 ea arm -High Pulls x 10 ea arm -Snatches x 10 ea arm (40lb vest came off on rep #3) 3 min rest -Clean & Press x 10 ea arm -Thrusters x 10 ea arm Stopped here - didnt make it very far - lol - There are 18 exercises in the circuit - overzealous with the KB weight and vest - keep working at it Bodyweight Circuit w/40lb vest - alternate pushups and ring rows - no rest -pushups x 10 x 2 sets -ring rows x 10 x 2 sets 1 min rest -pushups x 10 x 2 sets -ring rows x 10 x 2 sets 1 min rest -pushups x 10 x 1 set -ring rows x 10 x 1 set Cossack Stretching Headstand 4 way Neck Bridging x 1 set Pullups x 5 x 2 sets Handstand Pushups x 5 x 2 sets Ran out of time for the treadmill tonight - the weight vest worked great - just got the Firemans X-vest - goes up to 84lbs. Edited March 20, 2009 by maidenfan Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted March 20, 2009 Share Posted March 20, 2009 I've been wondering about getting a weight vest... but I'm worried about them stinking after a couple of workouts, lol. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted March 20, 2009 Author Share Posted March 20, 2009 The vest I got is supposedly made from an "anti-stink" material - who knows. Its rated for the pool, so all you have to do is wash it and hang dry once and a while. This is the one I bought Xvest Fireman model Quote Link to comment Share on other sites More sharing options...
maidenfan Posted March 22, 2009 Author Share Posted March 22, 2009 03/20/09 Lots of pushups, pullups, handstand pushups and ring rows. 03/21/09 Power Rail Handstand Pushups (full range, shoulders to floor, vary hand positions ea set) - 3 Pullups - 9 Power Rail pushups w/a 40lb vest x 30 Ring Rows x 30 Cossacks Stretch x 2 Inverted Ring Shrugs x 10 Hurdle Stretching x 2 Towel Dislocates x 2 Headstand 4way Neck Bridges x 2 G-Rex (crush and pinch work) x 4 Quote Link to comment Share on other sites More sharing options...
maidenfan Posted March 24, 2009 Author Share Posted March 24, 2009 3/23/09 Bodyweight Circuit: -Power Rail Handstand Pushups (shoulders to floor) x 1 -Pullups x 5 -Power Rail Pushups w/50lb Vest x 10 -Ring Rows x 20 -Headstand 4way Neck Bridge x 1 -Bodyweight Sumo Squat x 10 -DB Conc Curls & Wrist Curls x 10 Did the circuit 3x throughout the morning. I've also been doing a some stretching based on recent readings and dvd watchings (Elastic Steel Grappler, Bas Ruttens Big DVD of Combat, Super Joints, etc) Quote Link to comment Share on other sites More sharing options...
maidenfan Posted March 26, 2009 Author Share Posted March 26, 2009 03/24/09 Lots of handstand pushups, pullups, pushups and ring rows 03/25/09 Front Squats (1 min rest) - Bar x 5, 135 x 5, 225 x 5, 275 x 1, 295 x 1, 315 x 1, 295 x 1, 275 x 1 Double KB Snatch -(1 min rest) 24's x 5, 32's x 5, 40's x 1 + 2 partial ohs (working on shoulder flexibility) Thick Handled DB Snatch (115lbs, 1 7/8" handle, 30 sec rest) - 5 sets of 1 rep ea hand 2 min headstand G-Rex work Conditioning Circuit (done with no rest and a 50lb x-vest): -5 mins elliptical -10 pushups, 10 ring rows and 10 body squats -5 mins elliptical -10 pushups, 10 ring rows and 10 body squats -5 mins treadmill -10 pushups, 10 ring rows and 10 body squats -5 mins treadmill -10 pushups, 10 ring rows and 10 body squats Conditioning circuit kicked my butt - really had to focus at the end. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted March 27, 2009 Author Share Posted March 27, 2009 (edited) 03/26/09 Split stretching work Headstands and Headstand 4way neck bridges Lots of gripwork - GRex pinch/crush/club levers/plate curls Power Rail HSPU and Pushups Ring Rows Pullups Inverted Ring Shrugs (good exercise) Good workout today - the GTG style workouts are making me feel strong. Edited March 27, 2009 by maidenfan Quote Link to comment Share on other sites More sharing options...
maidenfan Posted March 29, 2009 Author Share Posted March 29, 2009 03/2709 Double KB Snatch & Strict Press - 24's x 5, 32's x 5, 40's x 1 + 5 presses KB 1 Arm Row (lawn mower style) - 40kg + mini band x 10 x 3 sets (great exercise off the Diesel Crew KB ebook) Conditioning Circuit (w/ 50lb vest) - treadmill & pushup/row/squat intervals - ~25 minutes, no rest Neck Bridging (headstand and forward) 03/28/09 Power Rail handstand pushups, pullups, Power Rail pushups, ring rows, headstand 4way neck bridging, leg raises, inverted ring high pulls/shrugs Quote Link to comment Share on other sites More sharing options...
maidenfan Posted April 1, 2009 Author Share Posted April 1, 2009 03/29/09 Bodyweight stuff at home 03/31/09 Double KB Snatch (from ground, no swing, 1 min rest) - 24's x 5, 32's x 3 + 4 w/a swing, 40's x 3 (swing) + ohp Thickbar DB Snatch (from ground - 1 7/8" handle, 1 min rest) - 120 x 1 x 3 sets, 125 x 1 x 2 sets, 115 x 1 x 2 sets DB Clean and Press - 100 x 10 Conditioning w/50lb vest: 10min Eliptical, 10 min treadmill Quote Link to comment Share on other sites More sharing options...
maidenfan Posted April 2, 2009 Author Share Posted April 2, 2009 04/01/09 Conditioning: Sandbag Circuit (190lb bag - no rest) - Overhead Carry 120' - Right Shoulder Carry 120' - Left Shoulder Carry 120' - Bearhug Carry 120' ~25 mins of Kickboxing (hitman, heavybag, ground and pound bag - kicks and punches - 30-45 sec every few mins) Quote Link to comment Share on other sites More sharing options...
maidenfan Posted April 3, 2009 Author Share Posted April 3, 2009 (edited) 04/02/09 G-Rex Circuit & Plate wrist curls 2" DB Snatches - 60 x 1, 110 x 1, 130 x 1 2" DB Clean & Press (PP) - 130 x 1 x 4 sets, 140 x 1 Double KB Bench Press (clean then lay back) - 40's x 10, 48's x 1 OHP + 5 Benchpress Double KB Clean & Press - 48's x 2 2" Rope Rows - Body x 10 x 3 sets Elliptical x 15 mins Treadmill x 20 mins Inverted Ring Shrugs + Ring Rows x 2 sets Headstand 4way Neck Bridge x 1 Meal of the Day - Post workout - 2 x fresh off the tree pears and 1 kickbutt Salmon filet that was two hours off the boat - mmmmmm good stuff! Got a great lower arm and grip workout tonight - standing one arm dumbell work would really make a guy strong. Edited April 3, 2009 by maidenfan Quote Link to comment Share on other sites More sharing options...
maidenfan Posted April 4, 2009 Author Share Posted April 4, 2009 (edited) 04/03/09 Jumprope x 5 mins Joint Mobility work & hip/shoulder flex work Boxing/Kicking/Kneeing/Whatever/Hardcore Music x 30 mins (30sec - 1 min rest ever few mins) Showed a friend some KB work - short spartan 300 KB circuit + some DB c&p and snatches Inverted Ring Shrugs (upside down - slide feet along the doorway) - really hits the shoulders, upper arms and traps) Power Rail HSPU x 1 (I can hit these more regularly now - 2-3 on a good day - full shoulder to ground) Power Rail L-Sit to Tucked Planche (one movement, nothing touches the ground) - working towards a hands L-Sit to full handstand The boxing and Jumprope felt good tonight Meal of the Day - Seagrams and Diet 7-UP Edited April 4, 2009 by maidenfan Quote Link to comment Share on other sites More sharing options...
maidenfan Posted April 7, 2009 Author Share Posted April 7, 2009 4/6/09 5 mins Jumprope 1 arm KB Circuit (24kg - 10 reps ea arm) - swings - high pulls - cleans & press - snatches Alternating KB Snatches (2 count from the hang) - 24's x 10 ea arm x 2 sets, 32's x 5 ea arm, 40's x 5 ea arm Going to take it easy this week - need some deload time. The alternating KB Snatches are a fantastic exercise - they'd be an ass kicker on a 1 count. I also made up a new set of indian clubs this weekend - will post some photos soon. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted April 8, 2009 Author Share Posted April 8, 2009 (edited) 04/07/09 5 mins Jumprope Front Squats - 275 x 1 x 5 sets super set with: Sandbag Bearhug Squat - 190 x 5 x 5 Conditioning Circuit (no rest): - 10 mins Elliptical - Double KB Thrusters - 32's x 10 - 10 mins Elliptical - DB Burpee/Snatch Combo - 50's x 10 (tough exercise to finish with) Edited April 8, 2009 by maidenfan Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.