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 Ken's training diary!

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Ken

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PostSubject: Re: Ken's training diary!   Fri Jan 07, 2011 3:13 pm

Today:

-warmup (jump rope, mountain climbers, hand raises, planks, hollow, arch, pullups)
-4xMAX frogstand hold on ground with fingers sideways a little turned to backwards
-1xMAX frogstand hold on pushup handles
-3x8 7,5kg dumbbell raises infront straight arms
-3x8 leans forward in a pushup position
-3x8 ring flies on knees (I used rolling dumbbells not rings for this exercise)
-3x10 pushups with 10kg on backpack feet elevated
-also some handstand holds on knuckles
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1stratos1

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PostSubject: Re: Ken's training diary!   Fri Jan 07, 2011 6:59 pm

Well as i havent wrote anything in ur log i would like 1stly to say that i really like ur training log. Also u ve got nice improvement so congrats...

Well ur not from the Elites one like LBM, zakaveli , etc but i still get motivated when i see people working out and more especially when i see the improvement of someone in my age and who was started about like me or whatever i think u understand what i mean. So keep the log UP , its the log that i most enjoy reading Very Happy

Well thats all Razz
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Ken

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PostSubject: Re: Ken's training diary!   Sat Jan 08, 2011 8:13 am

Thanks stratos Smile

REST day
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Ken

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PostSubject: Re: Ken's training diary!   Sun Jan 09, 2011 2:31 pm

REST Smile
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Ken

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PostSubject: Re: Ken's training diary!   Mon Jan 10, 2011 6:31 pm

-warmup (hand raises, planks, hollow, arch, dip position hold on top 60sec, chinup position hold deadhang 60sec)
-4xMAX tucked front lever hold
-3x8 dragonflag negatives
-3x8 pulls with dumbbells (7,5kg) like you pull in a front lever position, only your on your stomach on chairs and pull those db's up
-3x4 + 1x2 pullups with 10kg
-3x10,10,8 australian pullups with 10kg
-3xMAX (rep range around 3-7) biceps curls on rings
-wrist curls with the circus drill
-stretching


Improving!
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Ken

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PostSubject: Re: Ken's training diary!   Tue Jan 11, 2011 4:28 pm

-warmup (hand raises, planks, hollow, arch, pullups)
-4xMAX frogstand hold on ground with fingers sideways a little turned to backwards
-1xMAX frogstand hold on pushup handles
-3x10 7,5kg dumbbell raises infront straight arms
-3xMAX ring flies on knees (I used rolling dumbbells not rings for this exercise)
-4x10 pushups with 10kg on backpack feet elevated
-also some handstand holds on knuckles


Sorry that I don't have time to talk about my progress in detail, so basically I do 2 pushing and 2 pulling days a week, on a rest day I try to mark front lever and planche progressions by holding current position for about 3-5sec by keeping my muscles fresh and not tired. A lot of homework at school so, no time Sad
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Ken

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PostSubject: Re: Ken's training diary!   Wed Jan 12, 2011 3:01 pm

Rest, but I just did 5,5,4 HSPU's...
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Ken

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PostSubject: Re: Ken's training diary!   Fri Jan 14, 2011 9:37 am

Improved again, but my elbow feels very weird, going to get a needle treatment tomorrow, we'll see how it works...

so YESTERDAY:

-warmup (jump rope, hand raises, 60s plank, 60s reverse plank, 30sec hollow, 30sec arch)
-4xMAX tucked front lever hold + 1set of raises to tucked front lever
-3x8 dragonflag negatives (every workout I try to do a slower negative!)
-3x12,10,8 pulls with dumbbells (7,5kg both) like you pull in a front lever position, only your on your stomach on chairs and pull those db's up
-3x6(amazed me, strength is coming back slowly),3,2 pullups with 10kg + on last set after 2 pullups I did 4 slow negatives!
-1 pullup with 10kg on every grip so wide,normal,close chinup and pullup, total 6 reps
-3x10,8,8 australian pullups with 10kg + on last rep hold for as long as possible
-3xMAX biceps curls on rings (my biceps was really tired after the australian pullups already) + some holds on top
-stretching


Note: when I do pullups on this routine I always do as wide pullups as I can on my bar to not cheat with the biceps that much Razz
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Ken

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PostSubject: Re: Ken's training diary!   Fri Jan 14, 2011 5:16 pm

-warmup (jump rope, hand raises, 60s plank, 60s reverse plank, 30sec hollow, 30sec arch, 60sec hold on dip position top, 60sec hold chin-up deadhang)
-4xMAX frogstand hold on ground with fingers sideways a little turned to backwards (I can feel the difference already, first time ever I held a tucked planche on ground when I tried it after! Smile )
-1xMAX frogstand hold on pushup handles
-3x8 leans forward with MAX effort from a pushup position
-3x12 7,5kg dumbbell raises infront straight arms (next time upping the weight)
-Superset: MAX hold hands as wide as possible locked out, 10kg on your back in a pushups position straight after bench dips 20 reps with that 10kg still on you, 1 min rest, 3x
-3x15,13,8 pushups with 10kg on backpack feet elevated
+ 10,8,6,4,2 clapping pushups no weight
-End with 2x10 sec hold on dip top position with 10kg (burned my shoulders a lot!)


Every exercise 1min rest between sets.
Hope I didn't miss anything Very Happy
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Tim

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PostSubject: Re: Ken's training diary!   Fri Jan 14, 2011 5:21 pm

nice work Smile how much are you holding the frogstand for now?
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Ken

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PostSubject: Re: Ken's training diary!   Sat Jan 15, 2011 9:33 am

Depends on how wide I hold the arms during the frogstand, around 15 sec on ground I think...

REST today!
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Pisku



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PostSubject: Re: Ken's training diary!   Sat Jan 15, 2011 1:41 pm

Am i getting this right, you were able to do 3 MUs while your max pullups were around 11? If so then how??? Very Happy Took me like 20 pullups to do 1 MU.
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Ken

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PostSubject: Re: Ken's training diary!   Sat Jan 15, 2011 2:29 pm

I think the pullups were around 11-15 yeah, but I think I kipped a lot, you can watch those MU's on my youtube channel KenStonefield Smile.
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Ken

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PostSubject: Re: Ken's training diary!   Sun Jan 16, 2011 2:34 pm

REST day =)
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Ken

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PostSubject: Re: Ken's training diary!   Mon Jan 17, 2011 4:50 pm

-warmup (jump rope, hand raises, 60s plank, 60s reverse plank, 30sec hollow, 30sec arch, 60sec dip top position hold, 60sec chinup deadhang hold)
-5xMAX tucked front lever hold (even tried to get 1 leg straight, but now I noticed that I have a really weak core, my newly developed back msucles could hold it, but the core cannot, without breaking the beautiful straight line)
-3x8 dragonflag negatives (by this time my core was toast lol)
-3x11,9,7 pulls with dumbbells (7,5kg both) like you pull in a front lever position (GODDAMN, it was so hard, FL holds got to me really fast!)
-3x7(boom!!),3,2 pullups with 10kg
-Superset1(w/10kg): 1pullup(wide), walk to kitchen,2pullups(normal),walk,1pullup(close), australian pullups MAX
-Superset2(w/10kg): 1chinup(wide), walk,2chinups(normal),walk,1chinup(close), australian pullups MAX
-Superset3(w/10kg): 1pullup(wide), australian pullups MAX (on last rep hold for max time)
-3xMAX biceps curls on rings (my biceps was really tired after the australian pullups and normal pullups)
-finisher: MAX hold without weight on wide pullup middle part (got around 20sec, jumped into it right after last set of biceps curls...)
-stretching


Remember I do everything with 10kg (if I don't say no weight) except biceps curls where I try to increase the leverage if it gets easy. And if I only say pullups, then I did them wide!
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Ken

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PostSubject: Re: Ken's training diary!   Wed Jan 19, 2011 10:18 am

Yesterday:

-warmup (hand raises, 60s plank, 60s reverse plank, 30sec hollow, 30sec arch, 60sec hold on dip position top, 60sec hold chin-up deadhang)
-4xMAX frogstand hold on ground with fingers sideways a little turned to backwards + few tuck planche tries
-1xMAX tuck planche hold on pushup handles
-3x8 leans forward with MAX effort from a pushup position
-3x8,6,6 10kg dumbbell raises infront straight arms (next time upping the weight)
-Superset(w/12,5kg): MAX dips, MAX decline pushups, MAX triceps extensions (cuz my elbows still f**k with me, the leverage was quite low), MAX bench dips x2
-some more pushups(w/12,5kg)
-hold dip position on top for MAX time (w/12,5kg)


Maybe I forgot something, dno...
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Ken

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PostSubject: Re: Ken's training diary!   Wed Jan 19, 2011 10:19 am

REST!
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Ken

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PostSubject: Re: Ken's training diary!   Thu Jan 20, 2011 2:47 pm

Went to a needle treatment with my elbows, let's see tomorrow how it feels!
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Ken

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PostSubject: Re: Ken's training diary!   Fri Jan 21, 2011 4:49 pm

LOVED TODAYS WORKOUT, FELT NO PAIN ANYWHERE! Btw bought a dip belt so I can hang my kettlebells on that, it's damn comfortable!

-warmup (jump rope, hand raises, 60s plank, 60s reverse plank, 30sec hollow, 30sec arch)
-5xMAX tucked front lever hold (core felt weak, did a lot of core in Athletics few hours before my home workout)
-Superset1: dragonflag negatives, pulls with dumbbells (7,5kg both) like you pull in a front lever position (ofcourse my pulls were a lot of harder because my muscles were tired after the dragonflags lol) x3, 30sec max rest between
-Superset2: pullups (w/16kg) 3 reps, pullups (w/10kg) MAX, pullup hold w.o weight on top MAX; x3
-Superset2: pullups (w/16kg) 3reps,30sec rest,2reps,20sec rest, 1rep, straight australian pullups (w/10kg) 10 reps, straight after pullups top position hold w.o weight; x3
-Superset3: biceps curls 5reps, 3 chinups (w/16kg), chinup hold in the middle w.o weight; x3
-Cash out: 25 pullups (change grip all the time, no chinups) with 16kg
-stretching
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Ken

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PostSubject: Re: Ken's training diary!   Sat Jan 22, 2011 12:28 pm

-warmup (jump rope, hand raises, 60s plank, 60s reverse plank, 30sec hollow, 30sec arch)
-4xMAX frogstand hold on ground with fingers sideways a little turned to backwards + few tuck planche tries
-1xMAX tuck planche hold on pushup handles
-3x8 leans forward with MAX effort from a pushup position
-3x8,6,8 10kg dumbbell raises infront straight arms
-Superset1 (lowering reps every set): 5dips(w/16kg), 5dips(w/10kg), 5decline pushups(w/10kg), 10bench dips(w/10kg), next set 4,4,4,8, then 3,3,3,6, then 2,2,2,4 and finally 1,1,1,2 with 10sec hold on top of each exercise (on the last set only)
-Superset2: Ring flies (only I use dumbbells that roll), MAX hold on rings dip top position w/16kg; x3
-Pushups (w/15kg): 1,2,3,4,5,4,3,2,1
-Cash out 25dips with 16kg
-Stretching
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Vladimir

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PostSubject: Re: Ken's training diary!   Sat Jan 22, 2011 2:35 pm

what's roughly your max tucked front lever and frogstand holds?
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Ken

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PostSubject: Re: Ken's training diary!   Sat Jan 22, 2011 3:15 pm

Tucked front lever around 10 seconds and frogstand around 20 to 25sec (when I started I couldn't hold it for 5 secs).
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PostSubject: Re: Ken's training diary!   Sat Jan 22, 2011 11:57 pm

That's nice progress on the frog stand!
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Ken

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PostSubject: Re: Ken's training diary!   Sun Jan 23, 2011 11:38 am

Thanks.

REST day, only some core abs101, back101
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Ken

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PostSubject: Re: Ken's training diary!   Mon Jan 24, 2011 5:27 pm

Today I felt weak in my core section and front lever wasn't that good either as I expected...

-warmup (jump rope, hand raises, 60s plank, 60s reverse plank, 30sec hollow, 30sec arch)
-3xMAX tucked front lever hold
-3xMAX time hold dragonflag (in the middle part)
-3x8,8,8 pulls with dumbbells (7,5kg both) like you pull in a front lever position, only your on your stomach on chairs and pull those db's up (next time adding weight)
-Superset1: 2 pullups (w/24kg), 2 pullups (w/16kg), 1 pullup (w/o weight) 10sec up, 5sec on top, 10 sec down; x3; 1,5min rest between sets, second set I did 1 pullup and 1 negative (w/24kg), 2 pullups (w/16kg), 1 pullup (w/o weight) 8sec up, 5sec on top, 10 sec down, 3rd set was the hardest: 1 pullup and 1 negative (24kg), 1 pullup, 1 negative (16kg), 5 sec up, hold 4 sec, 10 sec down)
-Superset2: 8 australian pullups (15kg), 5 HSPU; x3; 30sec rest between sets
-Superset3: 1 chinup with 24kg, MAX biceps curls (aroung 3-6reps); x3, 1min rest
-Explosive pullups: normal, wide, close (you do 1, then hang 5 sec, then second rep, then hang 5 sec and 3rd rep) so 3 reps every grip
-stretching
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