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 v1 training log

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vindicated1

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Age : 29
Location : Australia

PostSubject: Re: v1 training log   Tue Aug 02, 2011 11:09 am

Mon 01/08/2011

15 min tabata 20,10
starjumps, frog twists, mountain climbers

3 min rest

5 sets, 1 min rest in between sets (felt like i could of done 10 sets but ran out of time and had to go to bjj class)
5 HeSPU (against wall)
10 pull ups
15 swings w/20kg KB
10 diamond push ups
5 dips

2 hours grappling
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vindicated1

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PostSubject: Re: v1 training log   Tue Aug 02, 2011 11:10 am

Tues 02/08/2011

2 hours grappling

3 x 15 leg lifts on dip bar w/ mini yellow resistance band
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vindicated1

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PostSubject: Re: v1 training log   Wed Aug 03, 2011 10:08 am

Wed 03/08/2011

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
8 deadlift
1 min rest

3min rest

3 x 8 muscle ups, 1 min rest

2 hours grappling

5 x 10 pull ups
3 x 15 headbangers (close grip, palms away, knee's up)
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vindicated1

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PostSubject: Re: v1 training log   Thu Aug 04, 2011 8:34 am

Thur 04/08/2011

ab workout, 6 sets, 1 min rest
30 physio ball knee tucks
20 jackknife sit ups
50 boxers twist w/16kg KB
20 gladiator press (each side)
20 lying windscreen wipers

3 x 20 windscreen wiper, 1 min rest in betwwen sets

3 x 5 dragonflags, 1 min rest in between sets
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PostSubject: Re: v1 training log   Fri Aug 05, 2011 8:11 am

Fri 05/08/2011

rest day - tryin to shake flu/cold symptoms
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vindicated1

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PostSubject: Re: v1 training log   Sat Aug 06, 2011 7:15 am

Sat 06/08/2011

.5-1 hours grappling

2 x 12 push ups w/power push up (1 R6 Cable)
2 x 8 push ups w/power push up (2 R6 Cables)

about an hour later

11 muscle ups
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vindicated1

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PostSubject: Re: v1 training log   Sat Aug 06, 2011 10:47 pm

Sun 07/08/2011

rest day - still tryin to kick cold/flu symptoms
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PostSubject: Re: v1 training log   Wed Aug 10, 2011 10:10 am

Mon 08/08/2011

tabata 20,10 - 15mins
starjumps, frog twists, mountain climbers

2 mins rest

5 supersets, 1 min rest in between sets
5 HeSPU
10 pull ups
15 swings w/20kg KB
10 diamond push ups
5 dips

4 min rest

8 muscle ups

2 hours grappling
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vindicated1

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PostSubject: Re: v1 training log   Wed Aug 10, 2011 10:11 am

Tues 09/08/2011

2 hours grappling

3 x 5 dragonflags
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PostSubject: Re: v1 training log   Wed Aug 10, 2011 10:16 am

Wed 10/08/2011

tabata 30,15 - 18mins, 45secs w/16kg KB
swings, hip escapes, back roll getups, alt bent row, alt sprawl 2 clean + press

2 min rest

10 mins rowing machine, speed 10

immediately afterwards...
25 pull ups
30 dips
40 push ups

3 hours Gustavo Falciroli BJJ Seminar
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vindicated1

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PostSubject: Re: v1 training log   Thu Aug 11, 2011 7:35 am

Thurs 11/08/2011

ab workout, 6 rounds, 1 min rest in between rounds
30 physio ball knee tucks
20 jackknife sit ups
50 boxers twist w/16kg KB
20 gladiator press (each side)
20 lying windscreen wipers

3 min rest

3 x 5 dragonflags, 1 min rest

2 min rest

1.5 min plank w/2x20kg plates on my back


Last edited by vindicated1 on Sat Aug 13, 2011 5:39 am; edited 1 time in total
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PostSubject: Re: v1 training log   Sat Aug 13, 2011 5:38 am

Fri 12/08/2011

16 muscle ups
some v-sits on dip bar

1.5 hours judo
1 hour grappling
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vindicated1

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PostSubject: Re: v1 training log   Sat Aug 13, 2011 7:29 am

Sat 13/08/2011

3 x 6 pull ups w/ 1 blue powerband attached to the floor and around my hips
http://www.kettlebells.com.au/store/2-x-medium-12-power-bands-blue.html

1-1.5 hours grappling

3 x 15 pull ups
3 x 20 straight bar dips

a couple hours later.....

5 x 10 push ups w/Power push up 2xR6 cables
2 x 6 HeSPU
4 HeSPU
3 x 15 pistols (each leg)
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PostSubject: Re: v1 training log   Sun Aug 14, 2011 4:30 am

Sun 14/08/2011

rest day
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PostSubject: Re: v1 training log   Mon Aug 15, 2011 10:22 am

Mon 15/08/2011

tabata 20,10 - 20mins
starjumps, burpee sprawls, frog twists, mountain climbers

2 min rest

10 mins row machine @ setting 10

2 min rest

12 muscle ups

2 hours grappling

2 x 8 pull ups w/ blue powerband

superset
5 pull ups
5 sec static hold w/80kg man hanging on my waist (not all his weight)
5 pull ups
5 sec static hold w/80kg man hanging on my waist (not all his weight)
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vindicated1

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PostSubject: Re: v1 training log   Thu Aug 18, 2011 7:31 am

Tues 16/08/2011

2 hours grappling

some v-sits
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vindicated1

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PostSubject: Re: v1 training log   Thu Aug 18, 2011 7:34 am

Wed 17/08/2011

tabata 15,30 - 18mins 45sec w/24kg KB
swings, hip escapes, back roll get up, alt. bent rows, sprawl 2 clean and press

2 min rest

tabata 10,20 - 15min BW
starjumps, frog twist jumps, mountain climbers

1 min rest

40 dips (was surprised i had the stamina for that!)

2 hours grappling

3 x 10 l-sit pull ups
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vindicated1

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PostSubject: Re: v1 training log   Thu Aug 18, 2011 7:35 am

Thurs 18/08/2011

rest day - went to physio and got my back cracked
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PostSubject: Re: v1 training log   Sun Aug 21, 2011 1:49 am

Fri 19/08/2011

modified grapplers circuit, 6 rounds 1 min rest in between w/2x12.5kg DB
8 bent rows
8 upright rows
8 military press
8 stiff leg deadlift
8 suitcase lunges (each leg)
8 squat to push press
8 suitcase deadlift

doing this with dumbbells was way harder on my grip than i imagined and also hard on my traps.
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PostSubject: Re: v1 training log   Sun Aug 21, 2011 1:50 am

Sat 20/08/2011

14 muscle ups

1 hour grappling

3 x 4 pull ups w/40kg
3 x 12 push ups w/power push up 2xR6 bands

a couple hours later

5 x 5 dragonflags
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vindicated1

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PostSubject: Re: v1 training log   Sun Aug 21, 2011 1:51 am

Sun 21/08/2011

rest day
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PostSubject: Re: v1 training log   Mon Aug 22, 2011 9:24 am

Mon 22/08/2011

tabata - 20,10 - 15min
starjumps, frog twist jumps, mountain climbers

2 min rest

3 sets superset
5 HeSPU
10 pull ups
15 swings w/20kg KB
10 dips
5 one arm push ups (each arm)
1 min rest

2 min rest

10 min row machine on speed 10

8 front lever pulls
6 front lever pulls

2 hours grappling
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PostSubject: Re: v1 training log   Mon Aug 22, 2011 2:14 pm

this is great...can you do a Human Flag?
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PostSubject: Re: v1 training log   Tue Aug 23, 2011 3:24 am

Holy Smokes wrote:
this is great...can you do a Human Flag?
nope, and i'm miles away from it, i tried it once and it wasn't gonna happen
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PostSubject: Re: v1 training log   Wed Aug 24, 2011 10:03 am

Tues 23/08/2011

1.5 hours grappling

3 x 20 leg raises on the dip bar
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v1 training log
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