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 Ken's training diary!

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Ken

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PostSubject: Re: Ken's training diary!   Wed Oct 27, 2010 4:59 pm

Hmm, because of few reasons I slept for 1 hour yesterday night Very Happy, then went to track&field and we did some shotput, sprints, jogs, acrobatic elements inside, calf raises and something more.

During the daytime I slept around 4 hours total and in the evening I did:

-10 x Dirty 30's (at first I tried to do max, which was 10dips,10pullups,10pushups,10dips,7pullups(fatigued),10pushups,3pullups, later I took around 5-8 minute rests to complete all of the sets in 1 motion)
- I wanted to go from 9 to 1, but it got too hard and I only did 9 dips, 9 pullups (biceps got really sore), 9 pushups (pecs got sore) - so I stopped for today.


Last edited by Ken on Mon Nov 08, 2010 5:13 pm; edited 1 time in total
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PostSubject: Re: Ken's training diary!   Thu Oct 28, 2010 9:09 am

In Athletics:

-Static stretches for time
-Barbell work (deadlifts, cleans and 1 more exercise that I can't explain)
-Running and jumps on stairs


At home:

WTF, sore everywhere... But still:

-3x Superset of 30sec hold on rings ontop with knees up, 30sec hold on a pullup bar with knees up, 30sec hold on pushups position ontop.

Rest between sets 1 minute, when I stretched - this really burned my abs and got the blood flowing everywhere which is a good thing.
Tomorrow I'm going to a SPA, where I'll get myself some good massages lol... They also have a gym there so I'll try to do weighted dips, pullups, pushups when it's possible. I'll update on Saturday.


Last edited by Ken on Mon Nov 08, 2010 5:13 pm; edited 1 time in total
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PostSubject: Re: Ken's training diary!   Thu Oct 28, 2010 6:04 pm

Ken wrote:
In Athletics:

-Static stretches for time
-Barbell work (deadlifts, cleans and 1 more exercise that I can't explain)
-Running and jumps on stairs


At home:

WTF, sore everywhere... But still:

-3x Superset of 30sec hold on rings ontop with knees up, 30sec hold on a pullup bar with knees up, 30sec hold on pushups position ontop.

Rest between sets 1 minute, when I stretched - this really burned my abs and got the blood flowing everywhere which is a good thing.
Tomorrow I'm going to a SPA, where I'll get myself some good massages lol... They also have a gym there so I'll try to do weighted dips, pullups, pushups when it's possible. I'll update on Saturday.

get ur nails done too. lool
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PostSubject: Re: Ken's training diary!   Sat Oct 30, 2010 11:53 am

Lol man, did them for you... (not really Very Happy:DD)

But yeah, yesterday I just did some muscle-ups as I felt like I don't want anything to do.

And today, well, I'll call it the last rest day before starting the training cycle again because all the massages relaxed my muscles so bad... so yeah, cya tomorrow Smile
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PostSubject: Re: Ken's training diary!   Sat Oct 30, 2010 1:46 pm

Ken wrote:
Lol man, did them for you... (not really Very Happy:DD)

But yeah, yesterday I just did some muscle-ups as I felt like I don't want anything to do.

And today, well, I'll call it the last rest day before starting the training cycle again because all the massages relaxed my muscles so bad... so yeah, cya tomorrow Smile

hf chilling with barbie. lol
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PostSubject: Re: Ken's training diary!   Sat Oct 30, 2010 1:50 pm

You're my barbie Twisted Evil , ok enough of this small talk. I'm going to do 3 sets of abs101 and back 101 now Smile
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PostSubject: Re: Ken's training diary!   Sun Oct 31, 2010 2:22 pm

I'm really happy about today, todays routine was (with timetable):

-12.00: Dirty 30 (WARMUP)
-12.30: Dirty 30 with 5kg
-13.00: 8dips,8pullups,8pushups with 7,5kg
-13.30: 6dips,6pullups,6pushups with 10kg
-14.00: 4dips,4pullups,4pushups with 12,5kg
-14.30: 2dips,2pullups,2pushups with 15kg
-15.00: 1dip,1pullup,1pushup with 20kg
-15.30: 1dip,1pullup,1pushup with 25kg
-15.45: 1dip,1pullup,1pushup with 31kg (PERSONAL RECORD for pullups)
-16.00: 3dips,3pullups,3pushups with 20kg
-16.15: 5dips,5pullups,5pushups with 15kg
-16.30: 7dips,7pullups,7pushups with 10kg
-17.00: Dirty 30 with 5kg
-17.30: Dirty 30 (COOLDOWN)
-stretching and wrist exercises with 3kg dumbbell
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PostSubject: Re: Ken's training diary!   Sun Oct 31, 2010 6:36 pm

I like that routine! Congratulations on breaking your record!
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PostSubject: Re: Ken's training diary!   Mon Nov 01, 2010 5:20 pm

SORE armpits, pecs.

Wakeup:
-1 set of Dirty30's

In Athletics:

-5x 5sec plank 71kg human on me
-5x 5sec both sides sideplank 71kg on me
-5x 5sec hip raise hold back on the ground human pushing me down on hips
-5 (25kg),4 (30kg),3 (35kg),2 (40kg),1 (45kg) barbell snatches
-like snatches we just pulled the barbell off the ground as high as possible, 10,8,6,4,2 but same weights 25,30,35,40,45.
-situps, side crunches, back crunches (???) with 5kg: 10,8,6,4,2


Home:

-warmup: 2x100 arm raises, abs101, back101, LBM cardio set 3x10 (pullup to burpee to pullup...)
-Superset: (10 abwheel, 10 sec L-sit hold on handles, 10 L-sit kicks straight bar, 10 sec L-sit hold on rings, MAX HOLD superman position on ground) x2
-Superset: (MAX iron cross hold on rings as low as I can, 3 explosive pullups, MAX pushups feet on wall (for planche learning)) x3
-3x MAX tucked planche hold
-wrist strengthening with 3kg dumbbell, stretching


Damn I hope tomorrow I can get some pullups, dips and pushups in!


Last edited by Ken on Mon Nov 08, 2010 5:14 pm; edited 2 times in total
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PostSubject: Re: Ken's training diary!   Tue Nov 02, 2010 5:07 pm

I guess my muscles were really tired:

Athletics:
-Shitloads of running and legs

Home:
-Warmup: 2x100 hand raises, abs101, back101, 3x10 pullups (wide,normal,close), 3x20 pushups (close,normal,wide)
-Superset: (5 HSPU, 5 hip pushups, 5 bulgarian dips, 5 pullups on rings, 5 l-sit kicks - straight bar) x2
-Ring rotations 3x10
-LBM static pullup rountine (so sore that I came off the bar 100 times lol, and at the end where you have to do chinups 2 sec on top, 2 sec in the middle, I did 5 negatives lol... couldn't pull myself up, but got a great burn!)



Last edited by Ken on Mon Nov 08, 2010 5:15 pm; edited 1 time in total
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PostSubject: Re: Ken's training diary!   Wed Nov 03, 2010 2:43 pm

Rest day!
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PostSubject: Re: Ken's training diary!   Thu Nov 04, 2010 3:19 pm

In Athletics:

-back extensions with 25kg, 10,8,6,4,2
-side extensions with 25kg, 20 (both sides),16,12,8,4
-knee raises against pecs 20,16,12,8,4
-squats with 80kg dude on my back 10,8,6,4,2
-explosive jumps with 16kg kettlebell in hand 5,4,3,2,1


Overall I just ran from 14.30 till 18.45 (14.30-16.45 football at school, 17.00-18.45 athletics) lol, so damn tired, so I'm not able to do any pushups or pullups, those muscles are also a little sore.


Last edited by Ken on Mon Nov 08, 2010 5:15 pm; edited 1 time in total
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PostSubject: Re: Ken's training diary!   Fri Nov 05, 2010 6:20 pm

Did the forum challenge, really didn't have any power to do other exercises today... tomorrow I'll be doing GTG dips, pullups, pushups, leg raises, I'll do them in a way that when I feel the last rep is not like the first one, I immediately stop...

So today:

-MAX HSPU ( I did 9 which is a new record )
-30sec rest
-MAX dips
-45sec rest
-MAX pullups
-1min rest
-MAX pushups
-45sec rest
-MAX chinups
-30sec rest
-MAX bench dips

Video is in the challenge topic!
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PostSubject: Re: Ken's training diary!   Sun Nov 07, 2010 6:27 am

Yesterday:

-3+1 muscle-ups and several attempts
-24 sets of dips, pullups, pushups ( last rep had to be like the first one, so no counting and only watching if the rep was same or not, if not then I stopped doing the exercise and moved on another )
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PostSubject: Re: Ken's training diary!   Sun Nov 07, 2010 11:31 am

Today (started at 12.50 ended at 16.10 or something, ate at 14.00 which slowed the tempo down a bit) :

-100 hand raises, 3xabs101,back101, warmup with dips, pullups, pushups 1 set with no weight, 1 set with 10kg
-51x dips, pullups, pushups with 20kg! (Series of 4,4,4,3,4,3,4,3,4,3,2,2,2,3,3,2,1 Very Happy)
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PostSubject: Re: Ken's training diary!   Mon Nov 08, 2010 4:55 pm

Athletics:

-Barbell presses (standing with a kip in legs) behind and infront of the head: 10 times with 30kg, 8 times with 35kg, 6 times with 40kg, 4 times with 45kg, 2 times with 50kg, all this x2, 1 time infront 1 time behind.
-Loads of core exercises between (static and dynamic exercises)


Home:

-Warmup: 1x100 arm raises, abs101, back101, LBM cardio set 3x10 (pullup to burpee to pullup...)
-Superset: (10 abwheel, 10 sec L-sit hold on handles, 10 L-sit kicks straight bar, 10 sec L-sit hold on rings, MAX HOLD superman position on ground) x2
-5x MAX hold Iron Cross
-5x 2-3 explosive pullups
-1 set of legs on wall pushups, 1 set of hip pushups with handles, 1 set of tuck planche hold for time
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PostSubject: Re: Ken's training diary!   Tue Nov 09, 2010 5:05 pm

Tired... Workout today:

-Warmup with hand raises, abs101, back 101
-LBM static pullup routine (today it really got my lats, biceps and forearms)
-2-4-6-8-6-4-2 dips, rest time only coming off the chairs, 10 sec rest on transition from 8 to 6, but later again short rests.
-1x5 ring rotations
-3xMAX hold lowered front lever


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PostSubject: Re: Ken's training diary!   Wed Nov 10, 2010 2:35 pm

-Warmup hand raises, abs101, back101, some stretching
-4xMAX pullups (NEW PB: 18)
-4xMAX pushups (NEW PB: 45)
-Wrist exercises with 3kg dumbbell


Note: Last week on this day I was so sore I couldn't do anything on Wednesday, improvements at body capability to workout more days in a row, which is really a good thing Wink.
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PostSubject: Re: Ken's training diary!   Thu Nov 11, 2010 4:54 pm

Athletics:

-Jumping, running
-15,12,9,6,3 back extensions with 15kg on back, leg raises to infront, last 3 raise to hands, side extensions (standing, both sides 15,12...)
-10,8,6,4,2 squats with ~85kg dude on my back, when squat is done you go on the balls of your feet every time
-5,4,3,2,1 between squats, kettlebell jumps (16kg)


Home:

-Warmup: hand raises, abs101, back101
-2x Superset: 5 HSPU, 5 hip pushups on handles, 5 bulgarian dips on rings, 5 pullups on rings, 10 L-sit kicks on straight bar
-5, 5sec hold; 4, 4sec hold; 3, 3sec hold... till 1x dips
-1,10sec rest, 2, 20sec rest, 3, 30sec rest... 7x pullups
-1xMAX diamond pushups
-some more pullups and pushups


So finally fatigue is kicking in, tomorrow morning I'll see how I feel.
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PostSubject: Re: Ken's training diary!   Fri Nov 12, 2010 7:25 pm

REST!
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PostSubject: Re: Ken's training diary!   Sat Nov 13, 2010 6:45 pm

Second rest day, more sore today than I was yesterday.
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PostSubject: Re: Ken's training diary!   Sun Nov 14, 2010 2:04 pm

At start I thought today will be a disaster... But when I got my backpack on, it was all good Smile, just little sore... I could barely feel it, but it was somehow hard.

-Warmup hand raises, abs101, back 101, 1xDirty30's
-1xDips, pullups, pushups with 10kg "last rep like first rep"
-1xDips, pullups, pushups with 21kg "last rep like first rep"
-1xDips, pullups, pushups with 31kg ALL OUT - video in the vid section (3 dips, 2 pullups, 10 pushups)
-2xDips, pullups, pushups with 31kg ALL OUT NEGATIVES on dips and pullups, pushups I still managed...
-Cooldown: 1xDirty30's with no weight (wide grip pullups)
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PostSubject: Re: Ken's training diary!   Mon Nov 15, 2010 4:56 pm

Athletics:

-Running, warmup
-5,4,3,2,1 second side, front, back plank holds with someone pushing on your hips to make it harder
-10(35kg),8(40kg),6(45kg),4(50kg),2(55kg) deadlifts and cleans with a barbell
-some more core shizzle


Home:

-Warmup hand raises, abs101, back101
-2x Superset: 5 abwheel rollout with 1 arm, then 5 with other hand, then 5 with both hands, 10 sec high knee hold on pushups handles, 10 L-sit kicks straight bar, 10 sec L-sit hold on rings, MAX hold superman position on ground
-LBM static pullups routine (came off the bar manymany times, was a little sore from yesterday)
-4x MAX hold iron cross
-4x2 explosive pullups
-4x MAX pushups with legs on the wall
-1x MAX tuck planche hold
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PostSubject: Re: Ken's training diary!   Tue Nov 16, 2010 4:36 pm

Sore, but have to get more sore by tomorrow, because I'm going on a 1 day trip tomorrow, so I can't workout (suits best for a rest day) Very Happy.

At school during recess:

-"1-2-3-4-5-6-7-8-9-10" dips between tables (55 dips total Smile)

Home:

-Warmup 2x100 hand raises, abs101, back101
-"1-2-3-4-5-6-5-4-3-2-1-2-3-4-5-6-5-4-3-2-1" pullups (W-6 = 71 pullups Very Happy), do 1 set, walk to kitchen, walk back do 2nd set, walk to kitchen, walk back and so on... at the end I couldn't do full repd on the 6,5,4, then I did negatives...
-"1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1" pushups (W-10 = 199 pushups Very Happy), same rest time as pullups
-Stretching


Hope tomorrow I hurt!
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PostSubject: Re: Ken's training diary!   Wed Nov 17, 2010 4:26 pm

Yay, sore, REST
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