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 Flykick's training journal

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Flykick

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Posts : 25
Join date : 2010-04-21
Age : 33
Location : Melbourne, Australia

PostSubject: Flykick's training journal   Wed Apr 21, 2010 11:15 pm

Wanted to post my training journal to track my progress, and to get any feedback you guys might have on my routine or my goals.

My long-term goal is to be able to complete the Bar-Baron requirements, but to keep things in perspective I'll start with a couple of short-term goals.

Here are my current single-set-max's on some key exercises (the numbers are probably gonna look a bit low because I'm only counting the number of reps I can do with strict form at a slow count):

Current Numbers:

Pullups: 6
Dips: 25
Pushups: 30

Goal 1 (will test in 5 weeks):

Pullups: 10
Dips: 30
Pushups: 40

Wish me luck
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Flykick

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Posts : 25
Join date : 2010-04-21
Age : 33
Location : Melbourne, Australia

PostSubject: Re: Flykick's training journal   Wed Apr 21, 2010 11:24 pm

Workout 1: 22 April 2010

Superset pullups and dips

Pullups: 3, 3, 3, 3, 3
Dips: 12, 10, 10, 8

Superset pushups and parellel chinups:
Pushups: 15, 12, 10, 8
Chinups: 4, 3, 3

Tried supersets in today's workout to up the intensity. Next workout (in one - two day's time) will do individual exercises (as opposed to supersets) and will add at least one rep to my pullups. Overall strategy is to progress gradually to maintain good form and to minimise injury - hurt my shoulder a couple of months back and I don't wanna do it again Wink
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pulldoggpull

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Join date : 2010-01-31
Age : 27
Location : Athens, Berlin, London

PostSubject: Re: Flykick's training journal   Thu Apr 22, 2010 9:07 am

go boy Very Happy

you have low aims, you will make it in 5 weeks 100% just put all ur effort in there. try some g2g. it really helps! especially on these exercises!

gl!
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Flykick

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Join date : 2010-04-21
Age : 33
Location : Melbourne, Australia

PostSubject: Re: Flykick's training journal   Sun Apr 25, 2010 5:45 am

Thanks for the feedback Dog!

What's g2g by the way? One of those ginko supplements?


Here's Workout 2: 25 April 2010:


Superset chinups and pushups
Chinups: 4,4,4,4
Pushups: 15,15,15,15,14

Dips
16, 16, 16, 15

Finish: core routine - crunches, plank, squats

Upper back was a bit sore from my previous workout (it'd been a while since I'd done any pullups). Next workout will do pullups and reverse pushups (under-bar rows) instead of chinups. Aiming for more reps!
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Flykick

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Age : 33
Location : Melbourne, Australia

PostSubject: Re: Flykick's training journal   Tue Apr 27, 2010 7:31 am

Workout 3: 27 April 2010

Superset pushups and pullups
Pushups: 16,16,15,15,14
Pullups: 4,4,3,3,4

Dips
4,6,8,10,12,10,8,6,4

Core routine - including under bar hold/static row
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csaba

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Join date : 2010-04-07

PostSubject: Re: Flykick's training journal   Tue Apr 27, 2010 9:48 am

by 'g2g' i think he meant 'gtg' which is "grease the groove". just google that.
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Flykick

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Age : 33
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PostSubject: Re: Flykick's training journal   Tue Apr 27, 2010 10:03 am

Ah yeah, I'm familiar with some of those Pavel techniques, that's why I'm experimenting with low reps, high sets.
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Flykick

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Location : Melbourne, Australia

PostSubject: Re: Flykick's training journal   Wed Apr 28, 2010 10:41 pm

Workout 4: 29 April 2010

Superset pushups and pullups
Pushups: 17, 16, 15, 10, 12
Pullups: 4,4,4,3,3

Dips
4,6,8,9,8,6,4

Core:
Leg raises, plank

Did my routine today with minimal rest between sets - was pretty freakin intense, really tired me out before my dips. Will probably do some more core stuff this evening, and maybe some inverted pushups to hit my shoulders more.
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Daniel

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PostSubject: Re: Flykick's training journal   Thu Apr 29, 2010 5:55 am

Keep at it Flykick, doing well.
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Flykick

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Posts : 25
Join date : 2010-04-21
Age : 33
Location : Melbourne, Australia

PostSubject: Re: Flykick's training journal   Mon May 03, 2010 5:55 am

Workout 5: 3 May 2010

Superset pushups and pullups
Pushups:17,16,16,16,13
Pullups: 4,4,4,4,3

Dips
7,4,6,8,6,6,6

Later in the day
Shoulder pushups (hips up, head down): 10,10,10
Chinups: 8,7

Was wrecked again after doing the superset (was only able to get out about 80% of my usual dip numbers). May switch to individual exercises next time.
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Flykick

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Age : 33
Location : Melbourne, Australia

PostSubject: Re: Flykick's training journal   Wed May 05, 2010 7:12 am

INJURY 5 May 2010

It could be worse, but it's still a pain the a$$ (or actually a pain the left shoulder).

Was feeling a bit sore since my last workout and woke up this morning with shooting pain in my neck and left shoulder. Felt like a recurrance of a previous injury so I went to the Osteopath. He was able to work most of the pain and knotting out, but now I've got the aching aftermath to contend with - plus not allowed to do upper-body training for two weeks.

Looks like it's just gonna be core and cardio until I heal up...
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pulldoggpull

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PostSubject: Re: Flykick's training journal   Wed May 05, 2010 7:35 am

pff noob ^^

hope u get better soon! not that bad, now u got 2 weeks for everything else.

or try what works for you. injuries normally are just a way of experimenting around. mby some exercises still work for you. try it!!

and i wish u all the best! rendeer
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