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 doggs training log

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pulldoggpull

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PostSubject: Re: doggs training log   Sat Jan 01, 2011 11:28 am

warumup
stretch

statics:
l-sit progressions
tuck planche
handstand/headstand

squats as low as possible x 20 (1 min rest inbetween)

alternate bridgework with one legged calf raises 8x max

straight leg raises alternated with hip push ups 5x max

supermans alternated with flutterkicks. lol 5x max

static plank hold routine. x3

3x max push ups (1 min rest inbetween)

dynamics biceps, legs, neck

stretch and cooldown
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pulldoggpull

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PostSubject: Re: doggs training log   Sun Jan 02, 2011 9:22 am

2/365 days of the year

warumup (upper body)
stretch

holds:
headstand hold 3x 2 minutes
lunges
l-sit progressions (must get my legs compeletely straight)
lunges
tuck planche hold (doing better every day)
lunges

at home:

1 min rest
3x max hip push ups max
3x walking crocodile push ups max
3x wide push ups max
3x diamond push ups max
3x normal push ups

stretch

8x alternate max straight lying leg raises with triceps extensions

stretch

dynamics chest triceps neck

50 pull ups

dynamics for biceps + back

stretch + cooldown


evening:

bar baric push up pyramid no rest (2-4-6-8-10-8-6-4-2)
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Bdog



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PostSubject: Re: doggs training log   Sun Jan 02, 2011 1:12 pm

What's dynamics?
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pulldoggpull

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PostSubject: Re: doggs training log   Mon Jan 03, 2011 7:50 am

3/365 days Wink - 03.01.11

sore.

big warumup.
stretch

3x10 burpees (just additional warumup/cardio)

holds:
2x max headstand hold
handstand practice
tuck planche
l-sit

5x full bridges
squat as low as possible pyramid (1-10-1) no rest1
4x squat as low as possible SLOW + static hold each rep
4x max lunges
8x one legged calf raises alternated with lying straight leg raises
4x plank holds alternated with supermans
4x side plank (each side)

stretch
dynamics for legs and lower back

stretch
25 pull ups
stretch
dynamics for biceps and back
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pulldoggpull

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PostSubject: Re: doggs training log   Mon Jan 03, 2011 7:52 am

Bdog wrote:
What's dynamics?

dynamic tensions. experimenting a little with it.
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pulldoggpull

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PostSubject: Re: doggs training log   Mon Jan 03, 2011 7:59 am

Bdog wrote:
What's dynamics?

just to add some info. lol

"Another way to get more results from these exercises is right after a set flex the muscles just worked really hard, flex as hard as you can and hold for at least a count of 10. Arnold talked extensively about "Posing as exercise" and the use of "Iso-Tension". (Iso means - Equal; the same, and Tension means - To tighten; stiffen; contract.

So Iso-Tension is simply contacting the muscles and holding it in the same place - no movement.) He said that it really gives the body a more chiseled look, reaches areas that training misses and will make muscular contractions while training more intense, and more isolated. These are all good reasons to try this technique.

A better variation of this is to flex the muscles you are working first, get them good and tired and then do the exercise, thus Pre-Fatiguing them. For example, flex the chest or tricep muscles as hard as you can, then immediately do a set of push-ups. Feels different doesn't it? It's a lot harder and produces much better results."

i do not do them in that fashion. i do them after my main workout. experimenting a bit. cant say much about that since i just started. got the idea from "solitary fitness" book by charles bronson. he uses a lot of stuff. just thought i give it a try and see what happens. its just a small addition to my workouts. many swear by it, i will see. lol
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Bdog



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PostSubject: Re: doggs training log   Mon Jan 03, 2011 11:12 am

Thanks man! I'm gonna do that today. It makes sense.
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pulldoggpull

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PostSubject: Re: doggs training log   Wed Jan 05, 2011 11:56 am

forgot yesterday lol. "rest day" cardio (shadowboxing, jump rope, jumping jacks, BURPEES), a$$ to gra$$ squat pyramid, stretch, holds, powermovements, handbalancing, stretch, cooldown.

today: 5/365 days training in a row ^^

warumup, stretch upper body + midsection/core

handstand hold (with wall)
tuck planche hold
l sit hold
full bridge hold for time

25 pull ups
10x hanging leg raises
1 min rest inbetween all sets
8x max rep hip push ups (fists, handles, hands)
2x max crucifix push ups
4x max diamond push ups
2x max normal push ups
stretch
12x alternate triceps extentions with straight lying leg raises (no rest)
stretch
3x plank hold routine
stretch + cooldown
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pulldoggpull

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PostSubject: Re: doggs training log   Tue Jan 11, 2011 7:33 am

in park:

50 pull ups, triceps extensions, push ups, core work all in random order just playing around and having fun.

home:

warmup, stretch

l-sit hold
handstand against wall
tuck planche hold

(1 min rest inbetween)
10x normal push ups max (hold on bottom on last rep)
5x diamond push ups slow reps max (hold bottom last rep)
5x hip push ups slow reps with static hold on every rep
2x max crucifix push ups max reps (explosive)

stretch

alternate with NO rest (only for water zipping)
lying leg raises, triceps extensions, full sit ups, supermans

stretch, dynamics chest, shoulders, back, neck, triceps, biceps, core, stretch, cooldown
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PostSubject: Re: doggs training log   Wed Jan 12, 2011 7:16 am

warm up + big stretching

headstand, handstand against wall, tuck planche, l sit progressions

squats a$$ to grass x 12 1 min rest inbetween static hold on last rep of every set bottom position.
4 x max lunges alternated with max supermans
3x max superman hold
8x alternate full bridges with one legged calf raises, NO REST
15 sets max rep lying leg raises 1 min rest
2x plank hold routine

dynamics for neck and legs

big stretch + cooldown
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pulldoggpull

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PostSubject: Re: doggs training log   Fri Jan 14, 2011 10:39 am

BIG warmup + stretch whole body.

2x headstand hold max (2min+)
handstand hold against wall + kickup practice
frogstand hold + handbalancing practice

supersets

no rest inbetween exercises and 1-2 min rest inbetween sets.

8x tuck planche hold, hip push ups, diamond push ups, normal push ups, ultriwide push ups, hold on bottom, triceps extensions

stretch big + zip water

5x (max reps no rest) a$$ to grass squats, push ups (explosive), lunges, push ups diamond, one legged calf raises, lalae push ups (progressions)

stretch big + zip water

10x full bridge hold max time, max full bridge reps, max supermans, max superman hold

stretch big + zip water

l sit hold progressions (till 2 minutes total)
2x plank hold routine
lying straight leg raises pyramid 1-20-1 rest = reps in seconds

dynamics chest, back, shoulders, biceps, triceps, neck, legs

big stretch, cooldown, contrast showers
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pulldoggpull

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PostSubject: Re: doggs training log   Wed Jan 19, 2011 8:55 pm

broke some of my records today:

diamond push ups: 28 x2 with less then 1 min rest. olee Wink i will be posting workouts from tomorrow on again.
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pulldoggpull

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PostSubject: Re: doggs training log   Thu Jan 20, 2011 9:41 am

20.01.11

morning workout before uni:

superset 1: (alternating chest - abs)
normal push ups
full sit ups
wide push ups
straight leg raises
diamond push ups
1 random abs exercise
no rest

superset 2 (triceps + chest): max reps
diamond push ups
normal push ups
wide push ups
triceps extensions
as many reps as possible in 25 mins (in a hurry today)

i will post my evening workout later
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pulldoggpull

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PostSubject: Re: doggs training log   Thu Jan 20, 2011 11:24 pm

evening:

gtg pull ups throughout the day.

did squats, leg raises, balance practice, holds and headstand leg raises in evening.

stretch, cooldown
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pulldoggpull

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PostSubject: Re: doggs training log   Fri Jan 21, 2011 11:45 am

warmup + stretch

handstand hold, tuck planche hold, l-sit

headstand leg raises 5x5

pyramid 1: (1-15-1) no rest!
a$$ to grass squats alternated lying leg raises

3x plank routine

10x10 push ups of any kind 30 secs rest inbetween

pyramid 2:
one legged calf raises (3-6-9-12-15-18-15-12-9-6-3)
lunges (1-2-3-4-5-6-5-4-3-2-1)
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pulldoggpull

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PostSubject: Re: doggs training log   Sat Jan 22, 2011 6:59 pm

holds, balance, mobility workouts, stretches
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PostSubject: Re: doggs training log   Sun Jan 23, 2011 11:38 am

warmup + upper body stretches
3x 10 burpees (additional warmup)

holds:
handstand hold + negative/partial hspu
frog stand hold (until 2 mins max)
l-sit

stretch

3x 50 supermans
1x 20 short bridges
5x max reps full bridges and headstand leg raises
full bridge 3x max hold top position

stretch

push supersets: no rest inbetween exercises (2 mins rest after set)
hip push ups, with wide push ups, normal push ups, dips, diamond push ups, bench dips, max triceps extentions

stretch

3x plank routine (1 min rest inbetween)

3x (2mins rest inbetween sets
10 straight leg raises
10 windshield wipers
10 slow sit ups
10 alternated leg raises
10 obli crunches left
10 obli chrunches right
max bycicle crunches

cooldown + stretches
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pulldoggpull

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PostSubject: Re: doggs training log   Tue Jan 25, 2011 5:24 pm

midnight workout:
warmup, stretch

holds:
handstand
headstand
l-sit
tuck planche

stretch

legs:
a$$ to grass squats 1-12-1-12-1 = 287 squats
one legged calf raises 10-20-30-40-50-40-30-20-10 = 300 (each leg)
(10s hold on every last rep top position)

stretch legs

then abs+core workout.

stretch

more handstand practice

cooldown
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PostSubject: Re: doggs training log   Wed Jan 26, 2011 2:58 pm

big whole body warmup and stretch (burpees, jumping jacks, jump rope, mountain climbers, in place jogging+sprinting+joggingx4, all types of stretches)

frog stand hold max x 5

superset 1:
handstand hold + 4 partial push ups
12 slow sit ups
4 chair/table dips
max lsit
3 lunges (each leg)
12 obligue (each site)
10 wide push ups
10 bench dips
1 min plank
10 supermans

2 min rest and repeat another 3x

stretch whole body

lbm triceps routine:
12 triceps extensions
12 dips/diamond push ups
12 triceps dips
20 sec stretch (my rest)

stretch triceps

legs (same workout):
a$$ to grass squats 1-12-1-12-1 = 287 squats
one legged calf raises 10-20-30-40-50-40-30-20-10 = 300 (each leg)
(10s hold on every last rep top position)

stretch legs

core workout (inspired by lbm and adjusted to my lvl):
10 windshield wipers on the floor
10 straight lying leg raises
10 lying leg raises variations (scissors, cross overs etc)
10 slow sit ups
10 dip leg raises
10 knee raises
10 supermans
10 sec superman hold top position
max lsit

rest 2-3 minutes and repeat for a total of 4-5 rounds

stretch whole body + cooldown
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PostSubject: Re: doggs training log   Tue Feb 01, 2011 10:40 pm

time to get back to pull movement.

wake up - workout in park:
100 pull ups (all sorts of grip)
150 dips
200 leg raises + knee raises on parallel bars
l sit hold on parallel bars
5x 10biceps curls on bar alternated with 10 advanced sit ups
(stretching etc. in between)


evening workout - home:
frog stand hold - to 3 minutes total
2x max plank
handstand hold + push ups as low as possible
10x10 supermans
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PostSubject: Re: doggs training log   Thu Feb 03, 2011 12:07 am

warmup + stretch.
frog stand
1x headstand max
handstand + negatives
superst abs + squats (knee pain lately, hmmm strange)
stretch legs
tuch planche holds
one legged calf raises 5-10-15-20-25-20-15-10-5 (each leg)
10x10 supermans
5x3 full bridges
5x15 wide push ups
3x5 beast push ups
cooldown, big stretches
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PostSubject: Re: doggs training log   Sun Feb 06, 2011 11:56 am

in park:
50 pull ups (changing grip)
75 dips
150 leg raises
(beat my own time from previous attempt)
then also some additional stuff. (triceps extensions, tuck planche on parallel bars, bodyweight biceps curls, stretches ofc, l-sit hold practice, obligue exercises, etc)

then evening at home.
handstand practice
negative hspu (against wall) with holds at various heights
5x3 bridges
10x10 slow + controled supermans for lower back
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PostSubject: Re: doggs training log   Mon Feb 07, 2011 5:11 pm

bridges, lower back work, tuck planche, frog stand, LOTS of handstand practice, got my 1st HSPU in lol drunken whole body stretch
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PostSubject: Re: doggs training log   Wed Feb 09, 2011 1:09 pm

handstand practice thoroughtout the day. hspu, partial hspu, holds, negatives.
l sit hold
handstand hold

legs:
10x 100 rope swings + short spring aprox 25m
10x 50m sprints
2x 100m sprints
1x 200m sprint
one legged calf raises 5-10-15-20-25-30-25-20-15-10-5 (each leg)
big time stretching

bridge work
short bridges max
full bridges 5x4
supermans 5x20
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PostSubject: Re: doggs training log   Sun Feb 13, 2011 1:35 pm

i got pain in my left elboy. outter elbow actually. been doing lots of stretching but noting helps so i backed out of heavy training like high rep dips and push ups (which hurt the most btw). if u got any advince i would be thankful

other than that been doing muay thai a lot lately (my cardio, lol) then sprints, all sorts of pull ups (elbow doesnt hurt when pulling), bridges and working relaxed on handstands and handstand push ups wanna get them in good. as i said lots of stretching and simply playing a lot around with being upside down and doing stuff. headstands also.
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