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 Tim's Training Log

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Tim

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Location : Loughborough, UK

PostSubject: Re: Tim's Training Log   Thu Jan 06, 2011 1:33 pm


14 Pull-up burpees
7/7 Pull-up/Chin-up burpees (mixed 1/1)
14 Chin-up burpees
100 Situps
100 Second Plank



Dirty 30s x 4 : 5 min break (F Pulls 6)
Dirty 30s x 2 : 5 min break (F Pulls 4)
Dirty 30s x 1 : 5 min break (F Pulls 6)



5x Max handstand
Front Lever work


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Tim

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PostSubject: Re: Tim's Training Log   Fri Jan 07, 2011 5:28 am

Went to the gym last night after training too, it was quite a small gym, but fun with a couple of friends. Sadly no bench press though :/

Nice to know I haven't lost any power what-so-ever over the last 18 months for weights Smile and in some cases gained some strength Very Happy

Calisthenics is the best, far better and far easier than weights Smile

On the downside, i'm absolutely dead this morning!
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PostSubject: Re: Tim's Training Log   Sat Jan 08, 2011 8:43 pm

I'm a muppet and forgot to do a warm up (too excited to try weight vest Wink )


With weight vest + 18lbs

5 x 8 Pull-ups, 2 min rest between sets, 5 min rest.

5 x 15 Push-ups, 2 min rest between sets, 5 min rest.

5 x 12 Dips, , 2 min rest between sets, 5 min rest.

5 x 8 Chin-ups, 2 min rest between sets, 5 min rest.

1 x HSPU, 4 min rest

1 x Tuck planche pushups, 4 min rest

Take off the vest, freedom! and a soggy t-shirt xD


5 x HSPU



It got seriously hot wearing that vest!


Front lever/Shoulder work

Handstand work


I reckon I could have pushed the reps up a little bit, but didn't want to over stretch myself on the first day Smile Even just wearing the vest for the workout was fatiguing though!
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Tim

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PostSubject: Re: Tim's Training Log   Sun Jan 09, 2011 4:11 pm


14 Pull-up burpees
7/7 Pull-up/Chin-up burpees (mixed 1/1)
14 Chin-up burpees
3 x 15 Leg raises, I -> V




+18lbs
10s in pyramids, 2min30s between sets


1-6-1 Press-up pyramid on handles
1-6-1 Press-up pyramid on floor

1-5-1 Pull-up pyramid
1-4-1 Pull-up pyramid

1-6-1 Dips pyramid
1-6-1 Dips pyramid

1-4-1 Chin-up pyramid
1-4-1 Chin-up pyramid

Vest off - my arms are now DEAD!

5 min rest

2 x 15 Hip push-ups



Stretching

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Tim

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PostSubject: Re: Tim's Training Log   Mon Jan 10, 2011 3:53 pm

Some semblance of rest day


14 Pull-up burpees
7/7 Pull-up/Chin-up burpees (mixed 1/1)
14 Chin-up burpees
3 x 15 Leg raises, I -> V
Handstand




3x Max (4/5/4) L-sit Flutterkick chin-ups (they were fairly slow)
3x Max freestand Handstand

3x
Max L-sit on handles
3x Handstand

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Tim

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PostSubject: Re: Tim's Training Log   Tue Jan 11, 2011 9:14 pm


16 Pull-up burpees
8/8 Pull-up/Chin-up burpees (mixed 1/1)
16 Chin-up burpees
3 x 18 Leg raises, I -> V


and then got called away Sad grr

just got back, knocked out


40 Dips, 20 pull ups, no rest
50 press-ups, 20 chin-ups, no rest

time for bed Smile proper full on workout tomorrow!!






L
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Tim

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PostSubject: Re: Tim's Training Log   Wed Jan 12, 2011 8:31 am


16 Pull-up burpees
8/8 Pull-up/Chin-up burpees (mixed 1/1)
16 Chin-up burpees
3 x 18 Leg raises, I -> V



10x normal push ups max + weightvest : 1 min rest
(30,22,21,16,16,13,12,14,12,15)
2 min rest
5x diamond (1 leg raised) push ups slow reps max (hold bottom last rep) : 1 min rest
(10,10,10,10,9)

3x Max Chin-ups + vest : 1 min rest
(13,8,6)
3x Max L-sit Chin-ups
(7,6,8 )


Hmm, going to have to be careful using the weight vest for close grip work... eg. chin-ups. It's rubbing against the front of my arm pits giving red marks :/


Handstand work
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Tim

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PostSubject: Re: Tim's Training Log   Fri Jan 14, 2011 5:34 pm

Fell over doing handstands and landed awkwardly

Instead of normal training I have mainly been doing a lot of static work today Smile (doesn't hurt as much then! )
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PostSubject: Re: Tim's Training Log   Sun Jan 16, 2011 3:03 pm

Saturday - 2 hours pushing a roller up and down hill (thing that compacts chippings for putting a car park on top of...) followed by 12 hours of setting up/ packing down for a youth event, so moving lighting rigs, speakers, staging etc...

Much more of an endurance exercise Wink

Sunday - Rest
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PostSubject: Re: Tim's Training Log   Wed Jan 19, 2011 3:30 pm

Monday - BBR (at least as close as I can get) several times throughout the day. 2 Hours Ultimate frisbee training

(47 dips, 25 pull-ups, 45-pressups i think was this mornings....)

Today

2 Hours UF training, 15min bike home


part 1


20 hip press-ups
20 hanging leg raises
set x3

front lever/back lever work
5 x tucked planche PUs

planche training
front lever/back lever work

6x HSPU
(8,10,10)x Chin-up + 24lbs
Max tuck planche hold
Handstand work

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Tim

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PostSubject: Re: Tim's Training Log   Sat Jan 22, 2011 11:11 am


16 Pull-up burpees
8/8 Pull-up/Chin-up burpees (mixed 1/1)
16 Chin-up burpees
3 x 18 Leg raises, I -> V
>10 Windscreen wipers (forgot to count...)



Dirty 30s x 4 : 5 min break (F Pulls 8 )
Dirty 30s x 3 : 5 min break (F Pulls 1)
Dirty 30s x 2 : 5 min break (F Pulls 5)
Dirty 30s x 1 : 5 min break (F Pulls 5)

3 x Max(5,5,5) HSPU : 2 min break




Last edited by Tim on Tue Jan 25, 2011 7:26 pm; edited 1 time in total
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PostSubject: Re: Tim's Training Log   Sun Jan 23, 2011 7:24 pm

General Stretching and CC shoulder warmup


Pressups
12 x 10 - Normal/Wide/Normal/Diamond : 15s Rest

2m:30s rest

Superset
10 Press-ups
10 Bar-rows (bit of a fail, my floors to slidy to keep a chair stationary Wink )
x5

2m:30s rest

10 Press-ups
7 Australian pulls
x5

4 min rest

1-8-1 Pressup Pyramid + 24lbs

1m:30s rest

CC Shoulder Warm-up

20 Reverse sit ups*
20 Sit-ups
30s break
x5

2min:30s rest

20 x hanging L-sit kicks

Till fail(7:F #8 on 8th set) x 10 - Normal/Wide/Normal/Diamond : 15s Rest




Front lever/Shoulder work


Flip my lower back feels SOLID from the reverse sit-ups

So that took 1 hour... 362 pressups (+ rest of workout), makes 1 ever 10 secs... I'm not sure if that's good, or whether i've wasted many of those seconds... :S - the aim was to get a burn in my chest... it touched it once after the first 12x10 series, but my tri's giving before my chest! grr - will have to do more wide grips I reckon!


*Lie down on a chair (positioned at your crotch) feet wedged under a table or something - lower your torso to the ground and raise it up again.



Last edited by Tim on Tue Jan 25, 2011 7:27 pm; edited 1 time in total
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PostSubject: Re: Tim's Training Log   Mon Jan 24, 2011 6:59 pm


CC Shoulder/Chest Warm up



daWALLi's Workout

30 Press-ups
15 Pull -ups
20 Dips
15 Chin-ups

That's 1 set, now drop reps as follows

30/29/28/27/26/25/24/23/22/21/20
15/14/13/12/11/10/09/08/07/06/05
20/19/18/17/16/15/14/13/12/11/10
15/14/13/12/11/10/09/08/07/06/05

59 mins !!!! - biggest issue was I started feeling sick half way through, slowed the pace down and after 4 sets it calmed mostly...






3 x (20 back raises + 5 kg - hold for 10 count on last rep)
3 x max(~20s) L-sit on handles



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Tim

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PostSubject: Re: Tim's Training Log   Tue Jan 25, 2011 7:16 pm

Forgot to warm up Rolling Eyes

CC Cardio/Muscle Endurance Routine

Sets 1 2 3 4 5 Total
Run 2 mins 2 mins 2 mins 2 mins 2 mins 10 mins
Pull-ups 26 23 20 11 12 92
Dips 24 24 23 22 15 108
Press-ups 36 30 30 15 20 131
Pulse (after set)164 176 180 172 168 172(avg)
Time 3.47 3.44 3.36 3.23 3.22 25.52 incl rests (2 mins)

Planche (push-up) work


Last edited by Tim on Tue Jan 25, 2011 7:21 pm; edited 1 time in total
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PostSubject: Re: Tim's Training Log   Tue Jan 25, 2011 7:19 pm

I find very interesting and smart your workouts and routines! U do a great job! keep it up mate!
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Tim

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PostSubject: Re: Tim's Training Log   Tue Jan 25, 2011 7:22 pm

dacicsak wrote:
I find very interesting and smart your workouts and routines! U do a great job! keep it up mate!

Thanks mate, glad you find them helpful Smile
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PostSubject: Re: Tim's Training Log   Thu Jan 27, 2011 7:37 pm

Fecking colds Evil or Very Mad

Grease the GROOVE clown
15 perfect form pullups, fast up, slow down.
5 HSPU (Wall)

every hour on the hour for 12 hours

Got bored of marking at home so went to track, did some random bits and pieces but mainly

4 x 5 Muscle -ups - plenty of rest between sets.



Not done them for a while, (month + ) but they are seeming to get easier, just wish I could do them at home!
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PostSubject: Re: Tim's Training Log   Sun Jan 30, 2011 6:41 pm

Saturday,

3 hours rock climbing, 300 pressups, random variations, 10s rest midway through the 100s, 1-2 mins between 100s

Sunday, tricep routine (rest)
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Tim

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PostSubject: Re: Tim's Training Log   Mon Jan 31, 2011 7:56 pm

3 x 20 hanging leg raises
LBm shoulder warm up



3 x Max(6,7,9) HSPU Guess I was still warming up

10 x Superset
10 Rows + 10kg
10 Press + 10kg
20s rest

Rest as needed, 5 Sets of
10 Pulls
5 HSPU

5 x 20 Wide grip press-up : 10s rest

1-4-4-1 Pull up pyramid + 10kg - 15s rest




Stretches
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PostSubject: Re: Tim's Training Log   Wed Feb 02, 2011 7:14 am

Yesterday was a rest day - the weight vest knackered my arms

Rest days always have the BBR set (- muscle-ups as if i did them my head would go through the ceiling Sad )

currently my numbers are

50 dips : 20 sec rest
27 pull-ups : 50 sec rest
60 press-ups : 30 sec rest
7 Explosive close grip pull-ups
4 mins 15s

My aim is to get to a point of comfortably getting the BBR+5reps on each exercise, and bring the rest between down to 15s.

Then at some point find time/place to train the muscle ups into this routine
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Tim

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PostSubject: Re: Tim's Training Log   Mon Feb 07, 2011 3:29 pm

Back from bad cold/mild flu (sucks either way!)


16 Pull-up burpees
16 Chin-up burpees
Handstand
5x 30s plank like a planche (hands back, feet up on a step) : 30s rest



4x10;2x5 pull-ups, different grips each time : 30s rest
Handstand

Core&lower Back statics

7x10 press-ups : no rest, just position changes!

Skin the cat esk exercises - Front/back lever training
Handstand
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PostSubject: Re: Tim's Training Log   Tue Feb 08, 2011 6:04 pm

Basically Greasing the groove on free standing handstands

Little bit of phorm pull ups and front lever to stretch my wrists out Smile
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PostSubject: Re: Tim's Training Log   Wed Feb 09, 2011 7:01 pm

2.5 hours UF training, it's been 5 hours since i've got back and my legs are still fecked
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PostSubject: Re: Tim's Training Log   Sun Feb 13, 2011 7:14 pm

Thursday,
track - plyometrics, ring work, muscle-ups

friday - can't for the life of me remember

saturday - setting up and packing down a youth event

Today!!
Feeling that i need to get back into the swing of building my reps up
10 x 6 Pull-ups - 15s rest between sets
3 min rest
10 x 4 Close grip pull ups - 15s rest between sets
3 min rest
5 x 6 Pull-ups - 15s rest between sets
3 min rest
5 x 4 Close grip pull ups - 15s rest between sets
3 min rest
5 x 6 Pull-ups - 15s rest between sets
3 min rest
5 x 4 Close grip pull ups - 15s rest between sets
3 min rest

4 x 25 Pressups - 15s rest between sets
3 min rest
4 x 25 Pressups - 15s rest between sets

This is part of a routine i've planned but I had to crop it somewhat as time was getting short Sad

200 pulls, 200 presses
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Tim

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PostSubject: Re: Tim's Training Log   Mon Feb 14, 2011 7:35 pm


10 x 6 Pull-ups - 15s rest between sets
3 min rest
10 x 4 Close grip pull ups - 15s rest between sets
3 min rest
5 x (4 x 5 Pull-ups (Normal, Chin, Close, parallel) no rest) 3 mins rest

200 pulls, 30 mins, man my biceps feel pumped

3x 4x25 pushups : 15secs, followed by a rather long gap as I got distracted Smile
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