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 Ken's training diary!

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Ken

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PostSubject: Re: Ken's training diary!   Wed Dec 08, 2010 3:28 pm

I always stretch my wrists... And do those arm circles an raises Wink, and Blehz0r I don't think it has anything to do with killing myself with workouts lol, because I had 5 rest days and suddenly those pain attacks came...

Anyway right shoulder is better today (almost no pain), we'll see what happens tomorrow Smile
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Ken

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PostSubject: Re: Ken's training diary!   Thu Dec 09, 2010 4:52 pm

Now I have a fever, cold and a sore throat, it only gets better! Smile
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Tim

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PostSubject: Re: Ken's training diary!   Thu Dec 09, 2010 8:34 pm

Man, i feel for you.

I'm sat here coughing my guts up :/ stupid illnesses

Hope you get better soon Smile
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PostSubject: Re: Ken's training diary!   Fri Dec 10, 2010 9:43 am

man.. i just realized something..
u people have a great physique, but a s**t immune system. no offence but i walk around half naked at like -5 and get sick or ill like maybe once every 4 years?
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Tim

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PostSubject: Re: Ken's training diary!   Fri Dec 10, 2010 10:28 am

First time in about 5 years i've been this bad, just had one thing after another for about a month... I blame teaching students... stupid freshers flu >.<
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Ken

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PostSubject: Re: Ken's training diary!   Sun Dec 12, 2010 12:17 pm

Still sick, I usually get this sick once a year or so, but right now it is the stupidest time to get sick -.-...
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Ken

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PostSubject: Re: Ken's training diary!   Thu Dec 16, 2010 12:52 pm

Ok, fever is gone, only cold and sore throat left but they don't distract me... I think I officially have tendonitis in both of my elbows, but it's at a very low stage so, I might consider doing Convict Conditioning Step 1 exercises for a while to give it some bloodpump! So I'll try to do 2-1-2 second system, I think it will be quite tough:

-2x50 wall pushups (didn't feel elbow so I can continue Smile)
-2x40 knee tucks on a bench (legs got tired faster than abs, wtf, got to work on this)
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Ken

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PostSubject: Re: Ken's training diary!   Fri Dec 17, 2010 5:12 pm

Ok today:

-2x50 hip raises on ground when your lying on your back, also called as short bridge
-2x1min+ headstand holds, goddamit my elbow hurt after first set, but second set I tried to balance more on my head to use arms less


Also I put my elbows in hot and cold water 5 times: hot,cold,hot,cold,hot and then I put Fastum Gel on it, don't know, maybe this rehab helps.
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Ken

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PostSubject: Re: Ken's training diary!   Sat Dec 18, 2010 4:01 pm

Elbow has gotten worse...

-2x50 standing pulls, leverage just that I can complete 50 reps, that burn in biceps and back was awesome when you do the exercise 2sec up, 1 sec hold, 2 sec down
-2x40 shoulderstand squats


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Ken

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PostSubject: Re: Ken's training diary!   Sun Dec 19, 2010 12:13 pm

REST
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Ken

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PostSubject: Re: Ken's training diary!   Mon Dec 20, 2010 6:17 pm

Core at Athletics and at home:

-warmup a lot of handraises
-2x wall pushups, 1st set 100reps, 2nd set 120 reps (feeling the burn lol)
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Ken

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PostSubject: Re: Ken's training diary!   Tue Dec 21, 2010 5:16 pm

-warmup with hand raises and circles, also the circus drill that Darren suggested to avoid tendonitis, I try to rehab it with it... (basically you hold a stick and theres a rope attached to it and at the other side of the rope is 1.4kg dumbbell and I try to scroll that rope on the stick by only using my wrists (forearms too)
-almost standing vertical pullups 2 sets: 115 reps and then 170 reps, goddamit my arms felt like jelly and the biceps was so bumped Very Happy, TRY IT! Smile
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Ken

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PostSubject: Re: Ken's training diary!   Thu Dec 23, 2010 8:11 pm

REST!
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Ken

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PostSubject: Re: Ken's training diary!   Thu Dec 23, 2010 8:13 pm

Today was a nice day Smile, feeling better everyday!

-50,49,48,47...40 wall pushups (total: 495reps)
-50,49,48,47,46,45 knee raises on a bench (total: 285 reps)
-Planks after knee raises to get maximum burn
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Ken

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PostSubject: Re: Ken's training diary!   Fri Dec 24, 2010 11:56 am

-50,49,48,47...40 vertical pullups (total: 495reps)
-50,49,48,47,46,45 back planks (total: 285 reps)
-wrist curler exercise (the circus drill)
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SFX



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PostSubject: Re: Ken's training diary!   Sat Dec 25, 2010 6:13 am

Ken wrote:
-50,49,48,47...40 vertical pullups (total: 495reps)
-50,49,48,47,46,45 back planks (total: 285 reps)
-wrist curler exercise (the circus drill)

what are vertical pullups? in my opinion they are "normal" pullups? do you mean rows (=horizontal pullups)?
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Ken

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PostSubject: Re: Ken's training diary!   Sat Dec 25, 2010 3:45 pm

You can call them rows too yeah, (but your body is diagonally with the floor not horizontal like when doing australian pullups), the name is taken from convict conditioning book Smile.

REST day, also going to Athletics camp from 26 to 30 december, peace Smile
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PostSubject: Re: Ken's training diary!   Sat Jan 01, 2011 9:11 am

BACK! Tendonitis is gone I think...

I want to achieve that front lever so bad... so I'm going to start working on it now! Also workouts will now have only sets of less than 12 reps to get strength, I'll leave the endurance on the background right now.
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Ken

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PostSubject: Re: Ken's training diary!   Mon Jan 03, 2011 2:56 pm

So it's been a month or so before I did any active training... And today I did:

-warmup (jump rope, mountain climbers, hand raises, planks, hollow, arch, pullups)
-3xMAX tucked front lever hold
-3x8 dragonflag negatives
-3x8 pulls with dumbbells like you pull in a front lever position, only your on your stomach on chairs and pull those db's up
-3x3 pullups with 10kg (goddamn how weak)
-3x10,8,6 australian pullups with 10kg
-wrist curls with the circus drill
-stretching


Also I'm marking the move around 4-10 times a day, just random moment jump into my current progression on front lever and hold for 3-5 sec so it won't tire me.


Last edited by Ken on Mon Jan 03, 2011 5:11 pm; edited 1 time in total
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PostSubject: Re: Ken's training diary!   Mon Jan 03, 2011 4:41 pm

GO KEN GO! Smile
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PostSubject: Re: Ken's training diary!   Mon Jan 03, 2011 5:57 pm

Ken wrote:

-3x8 pulls with dumbbells like you pull in a front lever position, only your on your stomach on chairs and pull those db's up

I like the sound of this, it's quite a good idea Smile thanks
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Ken

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PostSubject: Re: Ken's training diary!   Mon Jan 03, 2011 7:04 pm

Be sure to follow the youtube channel "closetoimpossible" by arthlete.com Smile, very good tutorials there!
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Ken

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PostSubject: Re: Ken's training diary!   Tue Jan 04, 2011 11:06 am

-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 7kg dumbbell raises infront straight arms
-3x8 leans forward in apushup position
-3x8 ring flies on knees (I used rolling dumbbells not rings for this exercises)
-3x some pushups with 10kg on backpack
-also some handstand holds on knuckles


Last edited by Ken on Wed Jan 05, 2011 9:01 am; edited 1 time in total
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Tim

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PostSubject: Re: Ken's training diary!   Tue Jan 04, 2011 4:51 pm

Ken wrote:
Be sure to follow the youtube channel "closetoimpossible" by arthlete.com Smile, very good tutorials there!

Cheers for that, some very interesting bits there Smile
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Ken

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PostSubject: Re: Ken's training diary!   Fri Jan 07, 2011 3:11 pm

Yesterday:

-warmup (jump rope, mountain climbers, hand raises, planks, hollow, arch, pullups)
-3xMAX tucked front lever hold (progressing a lot, wow)
-3x8 dragonflag negatives
-3x8 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
-3x4,4,3 pullups with 10kg (2 reps more than last time)
-3x10 australian pullups with 10kg
-wrist curls with the circus drill
-stretching
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