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 v1 training log

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vindicated1

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PostSubject: v1 training log   Tue Apr 26, 2011 9:00 am

Thought I would start posting up my training seens I've been mixing weights and calisthenics lately, mainly lower body for weights.
anyways

Mon 25/04/2011
slow strength workout with lots of rest
(atleast 1-2mins between each exercise)

6 Deadlift 110kg
4 Deadlift 120kg
2x 2 deadlift 130kg

5 x 1 pull up + 50kg (new pr!)
3 negatives at the end w/ 50kg

8 squats 90kg
5 squats 95kg
3 squats 100kg

3 x 4 dips +50kg

3 x 8 single-leg suitcase deadlift 2x25kgDB

2 x 8 rope pullups w/ 20kg vest
10 pullups 20kg vest

20 wrestlers bridges
2x 15 wrestlers bridge while holding 10kg plate

20 front bridge
2x 15 front bridge while holding 10kg plate

2 x 10 pistols on bosu ball

3 x 20 push ups w/ 20kg vest

4 x 8 standing cable pec flys with 36kg each hand
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vindicated1

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PostSubject: Re: v1 training log   Tue Apr 26, 2011 9:03 am

Tuesday 26/04/2011
1 min rest between each set, I used a timer to make sure not have anymore than 1 min rest

5 x 6 dragonflags
4 x 20 landmines 30kg
5 x 1 min planks w/ 20kg vest
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PostSubject: Re: v1 training log   Thu Apr 28, 2011 9:12 am

Wed 27/04/2011

2 x 5 OAP Holding the bicep (each arm)

2 x 2 OAP Negative - shitty they were to fast (each arm)

2 x 1 OAP Hold (each arm)

5 assisted OAP on machine with 50kg assistance

2 x 2 assisted OAP with 36kg assistance - not full ROM

2x Plate Circuit with 25kg plate
10 Plate Push
10 Bent rows
10 Upright Rows
10 Bus Drivers
10 Stiff leg Deadlift
10 Squats
10 Cossack Squats
1 min rest

My low back was still super sore from deadlifting on Monday so i quit to avoid injury.

2 x 20 plyo dips (i dunno what they're called were your hands leave the bar at the top of the movement but not enough to clap)

2 x 4 muscle ups

5sets continuous
5 Min run on treadmill at Speed 10 (a bit faster than jogging)
20 mexican wave push ups
repeat

5 min rest

10 min tabata, star jumps, burpees, mountain climbers, 180 squats.

legs where smoked by the end, i think i was still fatigued from deadlifting and squats on monday.

ate some food.

30min - 45min Grappling


Last edited by vindicated1 on Thu Apr 28, 2011 9:19 am; edited 1 time in total
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PostSubject: Re: v1 training log   Thu Apr 28, 2011 9:17 am

Thurs 28/04/2011
1 min rest in between each set

5 x 6 dragonflags

5 x 10 dragon twists 16kg KB

(s**t exercise that i will never do again felt it way more in my back then in my core, kind of felt like doing a KB Windmill)

2 min rest
4 x 10 landmines 30kg

10 min rest from sore low back from stupid retard dragon twist exercise

8 x 1 min plank

single leg front lever hold to finish
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PostSubject: Re: v1 training log   Sat Apr 30, 2011 7:36 am

Fri 29/04/2011

Rest day
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PostSubject: Re: v1 training log   Sat Apr 30, 2011 7:41 am

Sat 30/04/2011

1 hour grappling

2 x 8 dips with 30kg extra weight
10 plyo dips with 10kg extra weight
10 plyo dips no extra weight

7 pull ups with 30kg extra weight
4 pull ups with 40kg extra weight
1 pull up with 56kg extra weight (not full ROM)
3 negative pull ups with 56kg extra weight
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PostSubject: Re: v1 training log   Sun May 01, 2011 3:17 am

Sun 01/05/2011

Rest Day - lots of stretching
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PostSubject: Re: v1 training log   Mon May 02, 2011 9:46 am

Mon 02/05/2011

3 x 10 Deadlift 100kg

2 x 5 Pull ups 40kg extra
12 Pull ups 20kg extra

14 squats 70kg
2 x 10 squats 80kg

2 x 8 Dips 40kg
16 Dips 20kg

One and a Half hours of grappling

2 x 10 normal pull ups change grip 10 close grips pull ups
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PostSubject: Re: v1 training log   Tue May 03, 2011 8:19 am

Tues 03/05/2011

3 Dragonflags 3kg extra each leg
4 Dragonflags 2kg extra each leg
5 Dragonflags 1kg extra each leg
9 Dragonflags No extra weight

3 x 20 Windscreen Wipers

2X VV with 20kg weight vest
| 30 sec side plank left
| 30 sec normal plank
| 30 sec side plank right0
| 30 sec side plank left
| 30 sec normal plank
| 30 sec side plank right
| rest 1 min

20 windscreen wipers

16 standing cable twists (each way) 36kg
10 standing cable twists (each way) 46kg
8 standing cable twists (each way) 50kg

Standing cable twists - rotate upper body with arms out straight while feet are fixed pulling from one side, keeping arms horizontal and posture upright throughout the movement, don't release the weight throughout the whole set, strength motion not power or speed, injuries may occur if done with speed at high weight

Max dragonflags to finish

NOTE - i think deadlifting effects dragonflags dramatically, might not deadlift or use kettlebell the day before doing dragonflags
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PostSubject: Re: v1 training log   Thu May 05, 2011 6:44 am

Wed 04/05/2011

15 min Tabata, 20sec work, 10sec rest-
Star Jumps, Burpees, Mountain Climbers

4 Min Rest

3 sets of:
15 pull ups
15 dips
10 pistols on bosu ball (each leg)
1 min rest

1 hours and 30mins grappling
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PostSubject: Re: v1 training log   Thu May 05, 2011 6:52 am

Thurs 05/05/2011

6 rounds of Ab workout
30 exercise ball knee tucks
20 jackknife sit ups
50 boxers twist w/ 16kg KB
10 situps w/ 16kg KB
20 gladiator press
20 lying windscreen wipers
1 min rest

1 min rest (so 2 minutes after the last round)

3 rounds of side plank super set
1 min left side plank
1 min right side plank
1 min rest

3 min plank
2 min rest

3 x 20 windscreen wipers, 1 min rest
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PostSubject: Re: v1 training log   Fri May 06, 2011 11:15 am

Fri 06/05/2011

Rest Day
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PostSubject: Re: v1 training log   Sat May 07, 2011 5:43 am

Sat 07/05/2011

playing around with some muscle ups and the BB challenge for this month for about 30min probably gonna make a entry vid sometime next week.

2 hours grappling

about 3 hours later...

5 x 8 HeSPU against a wall
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PostSubject: Re: v1 training log   Sun May 08, 2011 10:09 am

Sun 08/05/2011
Rest day - played around with headstand and handstand holds
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PostSubject: Re: v1 training log   Tue May 10, 2011 11:07 am

Mon 09/05/2011

3 x 10 Deadlift 100kg

2 x 3 Pull ups w/45kg extra
2 pull ups w/ 50kg extra

12 front squats 50kg
2 x 8 front squats 60kg

2 x 7 dips w/45kg extra
5 dips w/ 50kg extra

6 muscles ups

2 hours grappling

4 x 15-20sec one legged front lever hold
2 x 5 muscle ups
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PostSubject: Re: v1 training log   Tue May 10, 2011 11:08 am

Tues 10/05/2011

2 hours grappling

3 min plank
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PostSubject: Re: v1 training log   Wed May 11, 2011 8:34 am

Wed 11/05/2011

6 rounds grapplers circuit w/ 25kg barbell
8 Bent rows
8 upright rows
8 military press
8 good mornings
8 lunges (each leg)
8 squat push press (thrusters)
8 deadlift

20 neutral grips pull ups (hips to bar)

1.5 hours grappling
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PostSubject: Re: v1 training log   Fri May 13, 2011 9:15 am

Thurs 12/05/2011

3 Dragonflags w/ 3kg extra weight on each ankle
4 Dragonflags w/ 2kg extra weight on each ankle
6 Dragonflags w/ 1kg extra weight on each ankle
10 Dragonflags w/ No extra weight

1 min side plank left w/ 25kg vest
1 min rest
1 min side plank right w/ 25kg vest
1 min rest
1 min side plank left w/ 25kg vest
1 min rest
1 min side plank right w/ 25kg vest

2 min plank w/ 25kg vest

a few hours later....

Headstand practice
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PostSubject: Re: v1 training log   Fri May 13, 2011 9:15 am

Fri 13/05/2011

Rest day
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PostSubject: Re: v1 training log   Sat May 14, 2011 6:51 am

Sat 14/05/2011

1.5 hours grappling

15 minute tabata - Starjumps, Burpee Sprawls, Mountain Climbers

2 x 8 HeSPU
6 HeSPU

3 x 10 Pull ups w/ 20kg extra weight
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PostSubject: Re: v1 training log   Sun May 15, 2011 7:53 am

Sun 15/05/2011

Rest Day

Headstand practice and some stretching
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PostSubject: Re: v1 training log   Tue May 17, 2011 8:35 am

Mon 16/05/2011

2 x 12 Muscle Ups
8 Muscle ups

3 x 4 elbow dips

15 min tabata - starjumps, burpee sprawls, mountain climbers

4 min rest

2 x 20 neutral grip pull ups
2 x 10 neutral grip pull ups

1.5 hours grappling

3 x 10 ring dips
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PostSubject: Re: v1 training log   Tue May 17, 2011 8:37 am

Tues 17/05/2011

6 rounds ab workout - 1 min rest in between rounds

30 physio ball knee tucks
20 jackknife situps
50 boxer's twist w/16kg KB
10 sit ups w/16kg KB
20 gladiator press
20 lying windscreen wipers

3min rest

2 x 8 dragonflags
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PostSubject: Re: v1 training log   Thu May 19, 2011 7:55 am

Wed 18/05/2011

Kettle-Jitsu Tabata -http://www.youtube.com/watch?v=hWBg9EJyXeI&feature=channel_video_title
30sec work, 15sec rest w/ 16kg KB - 18mins45secs in total

Swings, Hip Escapes, Backroll Stand ups, Alternating Bent rows, Burpee Sprawl Alternating Clean & Press

2 x 8 pistols on bosu ball
3 x 8 HeSPU (nose to the floor)

2 hours grappling

5 x 20 Push ups
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PostSubject: Re: v1 training log   Thu May 19, 2011 7:57 am

Thurs 19/05/2011

6 rounds ab workout, 1 min rest in between sets

30 physio ball knee tucks
20 jackknife sit ups
10 situps w/16kg KB
50 boxers twist w/16kg KB
20 gladiator press
20 lying windscreen wipers

2min rest

5 x 20 windscreen wipers, 1 min rest in between sets
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v1 training log
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