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 Tobi's Training

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Tobi

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Posts : 34
Join date : 2011-02-21
Age : 25
Location : Germany, Velbert

PostSubject: Tobi's Training   Tue Feb 22, 2011 3:00 pm

Hi,
I'm starting this Log to note down my training, see improvements and achieve my goals. Hopefully there will be some feedback!

My current goals are:
5 one legged Squats with 15 KG
30 seconds L-Sit
10 seconds L-Sit on fingertips
Learning Frontlever for atleast 5 seconds
10 L-Sit Pullups
and 10 Dips on the rings

I am, as you can see, still pretty weak.

Today I trained legs:
First some light Parkourtraining which is a few jumps to slowly get back into training.
After this I did:
1x7 reps of one legged Squats
2x5 reps of one legged Squats

Upperbody will follow tomorrow if my shoulder allows it.

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Michael



Posts : 14
Join date : 2011-01-31
Age : 22
Location : Germany

PostSubject: Re: Tobi's Training   Tue Feb 22, 2011 5:39 pm

hahahaah tobi, vielleicht errinnerst du dich an mich, ich bin der kleine aus münster der mit denis & dominik und so schon ein paar mal mit dir trainiert hat (lsp, ruine in duisburg,andy's b-day)

cool, das du dich ier angemeldet hast, es werden immer mehr deutsch hier

dein trainingsplan sieht cool aus & wir müssen umbedingt mal wieder zusammen trainieren (osterferien?)

grüße michi
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Tobi

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Posts : 34
Join date : 2011-02-21
Age : 25
Location : Germany, Velbert

PostSubject: Re: Tobi's Training   Wed Feb 23, 2011 12:30 pm

klar erinner ich mich an dich. ich müsste gucken wie es meiner Schulter geht, ansonsten würde ich in den Osterferien das erste mal seit Monaten wieder richtig Parkour trainieren. haste MSN?

....

so today I worked my upperbody with this:
5x max L-Sit Pullups
5x max Dips on the rings

then

max. Dips on the rings, after failure continue with L-Sit on the rings
no rest - directly max. Pullups
no rest - directly max Pushups
repeat the cycle of these 3 exercises 5 times.

although I couldn't do many reps im pretty exhausted.
tomorrow wisdom tooth extraction which unfortunately means 3-4 days rest.
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Michael



Posts : 14
Join date : 2011-01-31
Age : 22
Location : Germany

PostSubject: Re: Tobi's Training   Thu Feb 24, 2011 9:39 am

MSN hab ich leider nicht, aber ICQ, SVZ und Facebook.
Soll ich dir meine Nummer schicken?
Wenn du kein ICQ hast, mach ich mir eben MSN.

Cya, Michi
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Tobi

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Posts : 34
Join date : 2011-02-21
Age : 25
Location : Germany, Velbert

PostSubject: Re: Tobi's Training   Sun Feb 27, 2011 3:23 pm

so... my cheek is still swollen so I only could do a little.

first I did some mobility work
then I did the "W" pushupladder (54321234543212345) inspired by Daniel
finished with some foamrolling and stretching.
by the way I also want to get the Barbarians requirements. still much to do.
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Tobi

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Join date : 2011-02-21
Age : 25
Location : Germany, Velbert

PostSubject: Re: Tobi's Training   Mon Feb 28, 2011 4:13 pm

Today I did leg training:

3 sets of one legged squats:
1x8 reps 5KG (1 rep increase, yes yo)
1x6 reps 5KG
1x5 reps 5KG

4 sets of deadlifts:
4x6 reps 50 KG (still learning the technique and for now I won't change the weight)

finished with some foam rolling.
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Tobi

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Posts : 34
Join date : 2011-02-21
Age : 25
Location : Germany, Velbert

PostSubject: Re: Tobi's Training   Wed Mar 02, 2011 12:40 pm

Yesterday:
5x max. L-Sit on the rings
5x max. tucked frontlever on the rings
3x max. L-Sit pullups
1x max. dips on the rings

after this I finished with a few pushup sets, some explosive
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Tobi

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Join date : 2011-02-21
Age : 25
Location : Germany, Velbert

PostSubject: Re: Tobi's Training   Fri Mar 04, 2011 12:18 pm

Leg shizzle:

4 sets of 4-6 Deadlifts (didn't count accurately, still got to pay huge attention to the form)
3 sets of one legged squats:
1x5 reps with 7,5 KG
1x4 reps with 7,5 KG
1x3 reps with 7,5 KG

after that a few Front Squats with just the barbell in order to learn the technique.
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Tobi

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Join date : 2011-02-21
Age : 25
Location : Germany, Velbert

PostSubject: Re: Tobi's Training   Sat Mar 05, 2011 11:37 am

Today's stuff:

5xmax reps of L-Sit pullups (3-4, not much yet)
5xmax reps of dips (3-4, making progress, when i got the rings a few weeks ago I couldnt do one)
5xmax tucked frontlever hold
5xmax l-sit hold

then 3 pullups with 5 seconds static hold at the top -> no break 10 pushups -> no break 3 pullups -> no break 5 slow pushups coming up explosively, then 1 minute rest| repeat 3 times

to finish I did 2 sets of 5 reps of Body Rows on the rings
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Tobi

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Age : 25
Location : Germany, Velbert

PostSubject: Re: Tobi's Training   Tue Mar 08, 2011 2:24 pm

practiced Deadlift Technique alot ... still cant get that back totally straight.

1x5 one legged Squats with 7,5 KG , felt some pain on the right of my right knee so I stopped

will still do some stretching and mobility work especially for the deadlift
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Tobi

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Age : 25
Location : Germany, Velbert

PostSubject: Re: Tobi's Training   Wed Mar 09, 2011 2:44 pm

3x10 Shoulder Horns for rotator cuffs
6x max. L-Sit Hold on the floor and on the rings
5x max. tucked Frontlever hold on the rings
5x max. L-Sit Pullups on the rings (getting much better, its easier to keep my legs straight)
5x max. Dips on the rings (managing 5 now, also getting better)
3x8 Rows on the rings
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Tobi

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Posts : 34
Join date : 2011-02-21
Age : 25
Location : Germany, Velbert

PostSubject: Re: Tobi's Training   Sat Mar 12, 2011 12:19 pm

the day before yesterday and yesterday i did mobility work and stretching.

today:
6x10 seconds Frontlever
6x8 seconds L-Sit
5x5 Ring Dips
5x5 L-Sit Pullups
3x8 Ring Rows

lowerbody still sore...
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Tobi

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Age : 25
Location : Germany, Velbert

PostSubject: Re: Tobi's Training   Sun Mar 13, 2011 5:48 pm

practicing deadlift technique
good mornings
3x5 one legged sqauts with 2,5 KG (had to reduce it a bit and i will keep it this way first, dont want to rush things again)

stretching, mobility and foam roalling
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Tobi

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Join date : 2011-02-21
Age : 25
Location : Germany, Velbert

PostSubject: Re: Tobi's Training   Wed Mar 16, 2011 1:46 pm

yesterday:

Back Extensions and Reverse Leg Extensions

today:
6x10 seconds Front Lever on bar and rings
6x8 seconds L-Sit on floor and rings
5x5 Dips on the rings
5x5 L-Sit Pullups on bar and rings
3x8 Ring Rows

now: stretching and stuff
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Tobi

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Posts : 34
Join date : 2011-02-21
Age : 25
Location : Germany, Velbert

PostSubject: Re: Tobi's Training   Thu Mar 17, 2011 4:03 pm

3x5 one legged Squats with 2,5 KG
3x8 Lunges with 5 KG
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Tobi

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Age : 25
Location : Germany, Velbert

PostSubject: Re: Tobi's Training   Sun Mar 20, 2011 6:38 pm

6x10 seconds tucked Front Lever
6x8 seconds L-Sit on the ground and rings
5x5 Dips on the rings
5x5 L-Sit Pullups on the rings and bar
3x8 ring rows

Mobility work, Stretching and Myofascial release
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Tobi

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Age : 25
Location : Germany, Velbert

PostSubject: Re: Tobi's Training   Tue Mar 22, 2011 7:20 pm

3x5 one legged Squats with 2,5 KG
3x8 Lunges with 5 KG
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Tobi

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Age : 25
Location : Germany, Velbert

PostSubject: Re: Tobi's Training   Thu Mar 24, 2011 4:57 pm

6x10 seconds tucked Front Lever
6x8 seconds L-Sit on the ground and rings
5x5 Dips on the rings
5x5 L-Sit Pullups on the rings and bar
3x8 ring rows

Mobility work and stuff
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Tobi

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Age : 25
Location : Germany, Velbert

PostSubject: Re: Tobi's Training   Sat Mar 26, 2011 3:03 pm

the one legged squats seem to hurt my right knee, got to stop doing them for now, f**k.

3x8 lunges with 8 KG
Front Squat training
mobility
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Tobi

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PostSubject: Re: Tobi's Training   Mon Mar 28, 2011 4:38 pm

3x5 lunges 10 KG
Front Squat practice
running up some hills
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Tobi

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Age : 25
Location : Germany, Velbert

PostSubject: Re: Tobi's Training   Wed Mar 30, 2011 4:03 pm

easy mobility, stretch and stuff.
my shoulder hurts a little bit again, that sucks, but it gets better fast, but as fast as the pain goes away it comes back again.

also the days before today I did
1 pushup, 1 lunge per leg, 1 pullup

today is day 4 so I did:
4 pushups, 4 lunges per leg, 4 pullups

tomorrow 5.... until 60
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K4lisPeluru

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PostSubject: Re: Tobi's Training   Wed Mar 30, 2011 11:37 pm

GO TOBI!!!
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Tobi

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Posts : 34
Join date : 2011-02-21
Age : 25
Location : Germany, Velbert

PostSubject: Re: Tobi's Training   Fri Apr 01, 2011 6:53 pm

thanks man Wink

Today:
Swim, can't do anything else with my shoulder...
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Tobi

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Age : 25
Location : Germany, Velbert

PostSubject: Re: Tobi's Training   Sun Apr 03, 2011 4:25 pm

3x5 Lunges with 10 KG

8 Lunges
8 Pushups
8 Pullups
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Tobi

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Age : 25
Location : Germany, Velbert

PostSubject: Re: Tobi's Training   Wed Apr 06, 2011 5:41 pm

swim swim swim.... stupid shoulder. i will only do some leg training besides swimming, my shoulder needs to heal first.

11 lunges
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