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 v1 training log

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vindicated1

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PostSubject: Re: v1 training log   Sun Jun 12, 2011 11:43 pm

Sun 12/06/2011

Rest day
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vindicated1

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PostSubject: Re: v1 training log   Tue Jun 14, 2011 6:52 am

Mon 13/06/2011

lunchtime BarBarian Challenge Normal & Hard mode

couple of hours later
3 x 10 l-sit pull ups
25 dips
3 x 15 dips
3 x 10 pistols

couple of hours later
2 hours grappling
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vindicated1

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PostSubject: Re: v1 training log   Tue Jun 14, 2011 6:56 am

Tue 14/06/2011

1 min rest in between all sets

3 x 5 dragonflags w/ 1.5kg on each ankle
8 dragonflags no weight

3 min rest

3 x 30 landmines @ 25KG

2 min rest

3 superset w/ 15KG plate - 1 min side plank left, 1 min rest, 1 min side plank right, 1 min rest

2 min rest

6 x 10 windscreen wipers w/ 1.5kg on each ankle
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PostSubject: Re: v1 training log   Wed Jun 15, 2011 9:11 am

Wed 15/06/2011

Kettle-Jitsu Tabata 15 rest 30 sec work w/ 24KG KB
Swings, Hip Escapes, Back Roll Get up, Alternating Bent Row, Alternating Sprawl Clean & Press
18min 45sec
5 min rest

3 x 10 pistols on bosu ball

1.5 hours grappling
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vindicated1

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PostSubject: Re: v1 training log   Thu Jun 16, 2011 7:35 am

Thurs 16/05/2011

6 rounds ab workout 1 min rest in between sets

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

3 min rest

2 x 2min plank w/20kg weight vest - 1.5 min rest in between sets
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vindicated1

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PostSubject: Re: v1 training log   Fri Jun 17, 2011 8:31 am

Fri 17/06/2011

BW Tabata 20 sec work 10 sec rest - starjumps, burpee sprawls, mountain climbers - 15min

5 min rest

4 x 1 leg Front lever hold (15 sec hold) 1 min rest in between sets
3 x 5 Front Lever Pulls 1 min rest in between sets
3 x 5 muscle ups 1 min rest in between sets
2 x 8 pull ups w/20KG 1 min rest in between sets

2 hours noGI grappling with group cardio class

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vindicated1

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PostSubject: Re: v1 training log   Sun Jun 19, 2011 3:15 am

Sat 18/06/2011

1.5 hours grappling

couple of hours later...
bar barian challenge hard mode 39 reps
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vindicated1

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PostSubject: Re: v1 training log   Sun Jun 19, 2011 3:15 am

Sun 19/06/2011

rest day
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vindicated1

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PostSubject: Re: v1 training log   Mon Jun 20, 2011 9:03 am

Mon 20/06/2011

3 x 5 pull ups w/ 40kg
3 x 12 dips w/ 40kg
3 x 5 pistols w/ 16kg KB
3 x 5 Front Lever Pulls

2 hours grappling

3 x 6 HeSPU
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vindicated1

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PostSubject: Re: v1 training log   Wed Jun 22, 2011 10:06 am

Tues 21/06/2011

2 hours grappling

3 x 8 dragonflags
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PostSubject: Re: v1 training log   Wed Jun 22, 2011 10:09 am

Wed 22/06/2011

tabata 20sec work, 10sec rest
starjumps, burpee sprawls, mountain climbers, frog jump twists
20 min

5 min rest

3 sets superset

15 pull ups
15 swings w/20KG KB
15 dips
15 push ups
1 min rest

2.5 hours grappling
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PostSubject: Re: v1 training log   Thu Jun 23, 2011 11:04 am

Thurs 23/06/2011

2 hours grappling
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PostSubject: Re: v1 training log   Sat Jun 25, 2011 10:04 pm

Fri 24/06/2011

1 hour judo class

hurt my groin/hip flexor somehow? must have been a bit tired or not stretched enough?
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PostSubject: Re: v1 training log   Sat Jun 25, 2011 10:05 pm

Sat 25/06/2011

1 hour grappling
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PostSubject: Re: v1 training log   Tue Jun 28, 2011 7:19 am

Sun 26/06/2011

Rest Day
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PostSubject: Re: v1 training log   Tue Jun 28, 2011 7:21 am

Mon 27/06/2011

3 x 3 Pull ups w/45kg extra

12 back squats @80kg
8 back squats @90kg
6 back squats @95kg

3 x 8 dips w/45kg extra

2 x 15 pistols on bosu ball

2 hours grappling
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PostSubject: Re: v1 training log   Tue Jun 28, 2011 7:25 am

Tues 28/06/2011

Rest Day - went to physio about my hip problem, turned out it is a hip impingement and he fixed it straight away and it will take about 7-10 days to be completely heal and the pain i had was a inflammatory response not from muscle strain or tear. so i'm pretty happy about that just means can't train bjj for a week, focus more on bars instead Smile
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PostSubject: Re: v1 training log   Thu Jun 30, 2011 6:04 am

Wed - 29/06/2011

lots of rest in between sets

3 x 5 kipping muscle ups w/10kg vest

2 x 4 HeSPU w/10kg vest
8 HeSPU no weight

3 x 10 pull ups w/20kg vest

2 x 20 push ups w/20kg vest
12 push ups w/20kg vest

3 x 10 dips w/20kg vest

12 bent rows on machine 77kg
2 x 6 bent rows on machine 82kg
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vindicated1

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PostSubject: Re: v1 training log   Thu Jun 30, 2011 6:06 am

Thurs 30/06/2011

ab workout

30 physio ball knee tucks
20 jackknife sit ups
50 boxers twist
20 gladiator press
20 lying windscreen wipers
1min rest

1.5 sets because my hip felt weird and i didnt wanna push it.

3min plank
1min rest
2min plank
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PostSubject: Re: v1 training log   Sun Jul 03, 2011 5:56 am

Fri 01/07/2011

3 x 10 HeSPU

4 x 3 Pull ups w/ 45kg

3 x 12 back squats @80kg

8 dips w/45kg
6 dips w/50kg
4 dips w/55kg

12 close grip lat pull downs w/86kg
8 close grip lat pull downs w/91kg
6 close grip lat pull downs w/96kg
6 close grip lat pull downs w/100kg

5 x 5 elbow dips

back squats don't hurt my hips or feel weird but jackknife sit ups do? weird...
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vindicated1

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PostSubject: Re: v1 training log   Sun Jul 03, 2011 5:57 am

Sat 02/07/2011

rest day
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PostSubject: Re: v1 training log   Sun Jul 03, 2011 5:58 am

Sun 03/07/2011

rest day - did some hip rehab exercises, feels good should be right in a couple of days but i wont rush it
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PostSubject: Re: v1 training log   Tue Jul 05, 2011 6:31 am

Mon 04/07/2011

a couple of muscle ups to warm up

12 HeSPU
10 HeSPU
2 x 8 HeSPU

1 pull up w/50kg +2 negatives
2 x 2 pull ups w/50kg +2 negatives

3 x 10 bottom squats 80kg

2 x 6 dips w/50kg
4 dips w/60kg
2 dips w/65kg

2 x 8 muscle up movement on lat pulldown machine 59kg
8 muscle up movement on lat pulldown machine 64kg
8 muscle up movement on lat pulldown machine 68kg

5 x 5 elbow dips
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PostSubject: Re: v1 training log   Tue Jul 05, 2011 6:34 am

Tues 05/07/2011

ab workout, 6 sets

30 physio ball knee tucks
20 jackknife sit ups
50 boxers twist w/16kg kb
20 gladiator press
20 lying windscreen wipers
1min rest

5 x 20 leg lifts - 1 min rest

3 min rest

2 min plank w/25kg plate

*hip feeling better than last week
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PostSubject: Re: v1 training log   Wed Jul 06, 2011 6:45 am

Wed 06/07/2011

3 x 10 HeSPU
8 HeSPU

3 x 2 pull ups w/50kg + 2 negatives

3 x 8 back squats w/90kg

8 dips w/50kg
6 dips w/55kg
3 dips w/60kg

3 x 5 muscles ups (focusing on less kip)

2 x 12 standing chest flies 36kg each hand

12 close grip lat pull downs 77kg
10 close grip lat pull downs 91kg
6 close grip lat pull downs 100kg
4 close grip lat pull downs 105kg
3 close grip lat pull downs 109kg

*no more strength from now on, gotta drop weight for competition and moving heavy weight makes me put on weight
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