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 DR03k's Bodyweight Conditioning Log

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DR03K



Posts : 79
Join date : 2011-07-14
Location : Londom

PostSubject: DR03k's Bodyweight Conditioning Log   Tue Aug 16, 2011 8:12 am

Stats:
Age: 30
Height: 183cm
Weight: 88kg
Chest circumference: 102cm
Upper arm circumference: 31cm
Waist circumference: 93cm
Mid-thigh circumference: 62cm

Goals:
Complete all the master steps from Convict Conditioning:

Pushup: One-arm pushup
Squat: Full one-leg squat
Pullup: Full one-arm pullup
Leg raise: Hanging Straight leg raise
Bridge: Stand-to-stand bridge
Handstand pushup: One-arm handstand pushup



Last edited by DR03K on Sun Oct 09, 2011 1:25 pm; edited 6 times in total
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DR03K



Posts : 79
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Location : Londom

PostSubject: Re: DR03k's Bodyweight Conditioning Log   Tue Aug 16, 2011 8:40 am

Monday, 15/08/2011

Pullups:

Step 3: Jackknife Pulls:
SET 1: 20 reps (work set)
SET 2: 20 reps (work set)
SET 3: 11 reps (work set)

Squats:

Step 3: Supported Squats:
SET 1: 15 reps (warm up)
SET 2: 15 reps (warm up)

Step 4: Half Squats:
SET 1: 50 reps (work set)
SET 2: 50 reps (work set) - Step completed.

Handstands:

Step 1: Wall Headstands:
SET 1: 30 seconds (work set)
SET 2: 30 seconds (work set)

Step 2: Crow Stands:
SET 1: 5 seconds (work set)
SET 2: 10 seconds (work set)
SET 3: 8 seconds (work set)
SET 4: 3 seconds (work set)

Comments:
Started crow stands earlier than the progression as I wanted to add more shoulder work and didn't really feel the wall headstands working very hard.
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DR03K



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Location : Londom

PostSubject: Re: DR03k's Bodyweight Conditioning Log   Tue Aug 16, 2011 12:24 pm

Tuesday, 16/08/2011

Pushups:

Step 1: Wall Pushups:
SET 1: 50 reps (work set)
SET 2: 50 reps (work set)
SET 3: 50 reps (work set) - Step completed.

Leg Raises:

Step 2: Flat Knee Raises:
SET 1: 35 reps (work set)
SET 2: 15 reps (work set)
SET 3: 10 reps (work set)

Bridges:

Step 1: Short Bridges:
SET 1: 50 reps (work set)
SET 2: 28 reps (work set)
SET 3: 0 - Slight back pain, so stopped on 2nd Set.

Comments:

Found wall pushups harder than expected whilst keeping to the 2-1-2 tempo, but managed the progression standard.
Next Incline pushups come Thursday.

Short bridges seemed fine during first SET. But felt a slight lower back pain on the second SET.
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DR03K



Posts : 79
Join date : 2011-07-14
Location : Londom

PostSubject: Re: DR03k's Bodyweight Conditioning Log   Thu Aug 18, 2011 3:38 pm

Thursday, 18/08/2011

Pullups:

Step 3: Jackknife Pulls:
SET 1: 20 reps (work set)
SET 2: 20 reps (work set)
SET 3: 15 reps (work set)

Squats:

Step 3: Supported Squats:
SET 1: 15 reps (warm up)

Step 4: Half Squats:
SET 1: 25 reps (warm up)

Step 5: Full Squats
SET 1: 30 reps (work set)
SET 2: 30 reps (work set) - Step completed.

Handstands:

Step 1: Wall Headstands:
SET 1: 90 seconds (work set)

Step 2: Crow Stands:
SET 1: 10 seconds (work set)
SET 2: 15 seconds (work set)
SET 3: 7 seconds (work set)
SET 4: 13 seconds (work set)

Comments:
Full squats progression completed.
Headstands felt good today, getting adjusted to being upside down!
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DR03K



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Location : Londom

PostSubject: Re: DR03k's Bodyweight Conditioning Log   Fri Aug 19, 2011 5:24 pm

Friday, 19/08/2011

Pushups:

Step 1: Wall Pushups:
SET 1: 25 reps (warm up)
SET 2: 25 reps (warm up)

Step 2: Incline Pushups:
SET 1: 20 reps (work set)
SET 2: 20 reps (work set)
SET 3: 20 reps (work set)

Leg Raises:

Step 2: Flat Knee Raises:
SET 1: 35 reps (work set)
SET 2: 35 reps (work set)
SET 3: 35 reps (work set) - Step completed.

Bridges:

Step 1: Short Bridges:
SET 1: 50 reps (work set)
SET 2: 50 reps (work set)
SET 3: 20 reps (work set)

Comments:
Leg raise step progression met.

Been concentrating hard to keep elbows tucked in during pushups, I seem to have a tendency of pushing with elbows out.

Weekend, two days off!
Could do with adding a weekend activity that has good synergy with bodyweight exercises ... Perhaps climbing.
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Fed X

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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Tue Aug 23, 2011 11:30 pm

keep going!!! great stuff
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DR03K



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Location : Londom

PostSubject: Re: DR03k's Bodyweight Conditioning Log   Mon Aug 29, 2011 5:38 am

Wednesday, 24/08/2011

Pullups:

Step 3: Jackknife Pulls:
SET 1: 20 reps (work set)
SET 2: 20 reps (work set)
SET 3: 20 reps (work set) - Step competed

Squats:

Step 4: Half Squats:
SET 1: 25 reps (warm up)

Step 5: Full Squats
SET 1: 15 reps (warm up)

Step 6: Close Squats
SET 1: 10 reps (work set)
SET 2: 10 reps (work set)

Handstands:

Step 1: Wall Headstands:
SET 1: 100 seconds (work set)

Step 2: Crow Stands: (non supported)
SET 1: 12 seconds (work set)
SET 2: 8 seconds (work set)
SET 3: 8 seconds (work set)
SET 4: 10 seconds (work set)

Comments:
Done a lot of boxing this week and really felt the soreness.
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DR03K



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Location : Londom

PostSubject: Re: DR03k's Bodyweight Conditioning Log   Mon Aug 29, 2011 7:24 am

Monday, 29/08/2011

Pushups:


Step 1: Wall Pushups:
SET 1: 25 reps (warm up)
SET 2: 25 reps (warm up)

Step 2: Incline Pushups:
SET 1: 25 reps (work set)
SET 2: 25 reps (work set)
SET 3: 25 reps (work set)

Leg Raises:

Step 2: Flat Knee Raises:
SET 1: 17 reps (warm up)
SET 2: 17 reps (warm up)

Step 3: Flat Bent Leg Raises:
SET 1: 30 reps (work set)
SET 2: 15 reps (work set)
SET 3: 10 reps (work set)

Bridges:

Step 1: Short Bridges:
SET 1: 50 reps (work set)
SET 2: 50 reps (work set)
SET 3: 50 reps (work set) - Step completed

Comments:
Slipped off the training last week, only managed one session.
Sunday to Tuesday was very sore from boxing, making pullups and pushups extremely hard.

Progression standard of bridges met, shall proceed onto step 2 come Thursday.
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DR03K



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Location : Londom

PostSubject: Re: DR03k's Bodyweight Conditioning Log   Wed Aug 31, 2011 2:48 pm

Wednesday, 31/08/2011

Pullups:

Step 3: Jackknife Pulls:
SET 1: 20 reps (warm up)
SET 2: 20 reps (warm up)

Step 4: Half Pullups
SET 1: 6 reps (work set)
SET 2: 4 reps (work set)

Squats:

Step 4: Half Squats:
SET 1: 25 reps (warm up)

Step 5: Full Squats
SET 1: 15 reps (warm up)

Step 6: Close Squats
SET 1: 12 reps (work set)
SET 2: 12 reps (work set)

Handstands:

Step 2: Crow Stands: (non supported)
SET 1: 12 seconds (work set)
-- Dizzy

Comments:
No headstands and limited crow stands.
Currently have ear infection which is throwing balance off Sad

On a positive note, I tested single leg squats earlier and managed to pull a couple off, which shows promise!
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DR03K



Posts : 79
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Location : Londom

PostSubject: Re: DR03k's Bodyweight Conditioning Log   Mon Sep 05, 2011 4:01 am

Sunday 04/09/2011

Full body workout.


Squats:
Step 4: Half Squats
SET 1: 25 reps (warm up)

Step 5: Full Squats
SET 1: 15 reps (warm up)

Step 6: Close Squats
SET 1: 15 reps (work set)
SET 2: 15 reps (work set)

Pullups:
Step 3: Jackknife Pulls
SET 1: 10 reps (warm up)
SET 2: 10 reps (warm up)

Step 4: Half Pullups
SET 1: 7 reps (work set)
SET 2: 5 reps (work set)

Pushups:
Step 1: Wall Pushups
SET 1: 25 reps (warm up)
SET 2: 25 reps (warm up)

Step 2: Incline Pushups
SET 1: 28 reps (work set)
SET 2: 28 reps (work set)
SET 3: 28 reps (work set)

Bridges:
Step 1: Short Bridges
SET 1: 25 reps (warm up)
SET 2: 25 reps (warm up)

Step 2: Straight Bridges
SET 1: 10 reps (work set)
SET 2: 10 reps (work set)

Leg Raises:
Step 2: Flat Knee Raises
SET 1: 17 reps (warm up)
SET 2: 17 reps (warm up)

Step 3: Flat Bent Leg Raises
SET 1: 30 reps (work set)
SET 2: 17 reps (work set)
SET 3: 12 reps (work set)

Handstands:
Step 1: Wall Headstands
SET 1: 1min 42 secs

Comments:
Had quite a heavy weekend so decided a good full body session was required to flush out the demons!

Ear infection better now, so handstand progressions started up again.
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DR03K



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Location : Londom

PostSubject: Re: DR03k's Bodyweight Conditioning Log   Tue Sep 06, 2011 5:47 pm

Tuesday 06/09/2011 (Evening 9pm)

Full body workout.

Squats:
Step 4: Half Squats
SET 1: 25 reps (warm up)

Step 5: Full Squats
SET 1: 15 reps (warm up)

Step 6: Close Squats
SET 1: 18 reps (work set)
SET 2: 18 reps (work set)

Pullups:
Step 3: Jackknife Pulls
SET 1: 10 reps (warm up)
SET 2: 10 reps (warm up)

Step 4:
SET 1: 8 reps (work set) - Slight kipping on last rep.
SET 2: 6 reps (work set)

Pushups:
Step 1: Wall Pushups
SET 1: 25 reps (warm up)
SET 2: 25 reps (warm up)

Step 2: Incline Pushups
SET 1: 30 reps (work set)
SET 2: 30 reps (work set)
SET 3: 30 reps (work set)

Bridges:
Step 1: Short Bridges
SET 1: 25 reps (warm up)
SET 2: 25 reps (warm up)

Step 2: Straight Bridges
SET 1: 13 reps (work set)
SET 2: 13 reps (work set)

Leg Raises:
Step 2: Flat Knee Raises
SET 1: 17 reps (warm up)
SET 2: 17 reps (warm up)

Step 3: Flat Bent Leg Raises
SET 1: 30 reps (work set)
SET 2: 20 reps (work set)
SET 3: 15 reps (work set)

Handstands:
Step 1: Wall Headstands
SET 1: 2min 5 secs

Comments:
Late session tonight whilst watching the footie.
All round good workout.

Does anyone know if grip type matters on pullups?
Been doing them correct to the pictures shown in CC (overgrip palms facing away from face).. However these I find so much harder than the undergrip variation, where I can easily do the same quantity but on the next progression step .... 

Any advice from others that have progressed through these CC progressions?
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DR03K



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Join date : 2011-07-14
Location : Londom

PostSubject: Re: DR03k's Bodyweight Conditioning Log   Sat Sep 10, 2011 10:21 am

Saturday 10/09/2011
Full body workout.

Squats:
Step 4: Half Squats
SET 1: 25 reps (warm up)

Step 5: Full Squats
SET 1: 15 reps (warm up)

Step 6: Close Squats
SET 1: 22 reps (work set)
SET 2: 22 reps (work set)

Pullups:
Step 3: Jackknife Pulls
SET 1: 10 reps (warm up)
SET 2: 10 reps (warm up)

Step 4:
SET 1: 8 reps (work set)
SET 2: 7 reps (work set)

Pushups:
Step 1: Wall Pushups
SET 1: 25 reps (warm up)
SET 2: 25 reps (warm up)

Step 2: Incline Pushups
SET 1: 32 reps (work set)
SET 2: 32 reps (work set)
SET 3: 32 reps (work set)

Bridges:
Step 1: Short Bridges
SET 1: 25 reps (warm up)
SET 2: 25 reps (warm up)

Step 2: Straight Bridges
SET 1: 16 reps (work set)
SET 2: 16 reps (work set)

Leg Raises:
Step 2: Flat Knee Raises
SET 1: 17 reps (warm up)
SET 2: 17 reps (warm up)

Step 3: Flat Bent Leg Raises
SET 1: 30 reps (work set)
SET 2: 25 reps (work set)
SET 3: 12 reps (work set)

Handstands:
Step 1: Wall Headstands
SET 1: 2min

Comments:
Good workout, pullups felt strong today.

Slight neck ache with the headstands, need to work on positioning some more. 
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DR03K



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Join date : 2011-07-14
Location : Londom

PostSubject: Re: DR03k's Bodyweight Conditioning Log   Mon Sep 12, 2011 5:19 am


Just been following a convict conditoning youtube channel.
Starting to think my tempo is too fast for my exercises.

For my next workout i'll adjust my tempo to 2-1-2...
Will have to reduce my working sets, but I think this will prove beneficial in the long-run and it's at a good time to stamp bad form out.

study
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DR03K



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Location : Londom

PostSubject: Re: DR03k's Bodyweight Conditioning Log   Tue Sep 13, 2011 4:28 am

Monday 12/09/2011
Full body workout.


Squats:
Step 4: Half Squats
SET 1: 25 reps (warm up)

Step 5: Full Squats
SET 1: 15 reps (warm up)

Step 6: Close Squats
SET 1: 20 reps (work set)
SET 2: 20 reps (work set)

Pullups:
Step 3: Jackknife Pulls
SET 1: 10 reps (warm up)
SET 2: 10 reps (warm up)

Step 4:
SET 1: 9 reps (work set)
SET 2: 7 reps (work set)

Pushups:
Step 1: Wall Pushups
SET 1: 25 reps (warm up)
SET 2: 25 reps (warm up)

Step 2: Incline Pushups
SET 1: 32 reps (work set)
SET 2: 32 reps (work set)
SET 3: 32 reps (work set)

Bridges:
Step 1: Short Bridges
SET 1: 25 reps (warm up)
SET 2: 25 reps (warm up)

Step 2: Straight Bridges
SET 1: 16 reps (work set)
SET 2: 16 reps (work set)

Leg Raises:
Step 2: Flat Knee Raises
SET 1: 17 reps (warm up)
SET 2: 17 reps (warm up)

Step 3: Flat Bent Leg Raises
SET 1: 30 reps (work set)
SET 2: 25 reps (work set)
SET 3: 13 reps (work set)

Handstands:
Step 3: Wall Handstands
SET 1-4: 4x10 seconds

Comments:
Still got neck ache so progressed onto full headstands.
Finally got technique right after stacking it several times!

Need to purchase a basket ball to progress with squats.
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DR03K



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Location : Londom

PostSubject: Re: DR03k's Bodyweight Conditioning Log   Wed Sep 14, 2011 11:14 am

Tuesday 13/09/2011

Additional wall-handstand practice:

Only stacked it twice this time, finding my technique is improving with confidence.

Wednesday 14/09/2011

Cardio:

Lunch time swim - aprox 25 minutes non stop @ reasobable-ish pace.


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DR03K



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Location : Londom

PostSubject: Re: DR03k's Bodyweight Conditioning Log   Wed Sep 14, 2011 3:22 pm

Wednesday 14/09/2011
Full body workout.

Squats:
Step 5: Full Squats
SET 1: 15 reps (warm up)

Step 6: Close Squats
SET 1: 10 reps (warm up)

Step 7: Uneven Squats
SET 1: 5 reps (Right leg work set) - Chair assisted for balance.
SET 1: 5 reps (Left leg work set) - Chair assisted for balance.
SET 2: 5 reps (Right leg work set) - Chair assisted for balance.
SET 2: 5 reps (Left leg work set) - Chair assisted for balance.

Pullups:
Step 3: Jackknife Pulls
SET 1: 10 reps (warm up)
SET 2: 10 reps (warm up)

Step 4:
SET 1: 9 reps (work set)
SET 2: 8 reps (work set)

Pushups:
Step 1: Wall Pushups
SET 1: 25 reps (warm up)
SET 2: 25 reps (warm up)

Step 2: Incline Pushups
SET 1: 35 reps (work set)
SET 2: 35 reps (work set)
SET 3: 35 reps (work set)

Bridges:
Step 1: Short Bridges
SET 1: 25 reps (warm up)
SET 2: 25 reps (warm up)

Step 2: Straight Bridges
SET 1: 17 reps (work set)
SET 2: 17 reps (work set)

Leg Raises:
Step 2: Flat Knee Raises
SET 1: 15 reps (warm up)
SET 2: 15 reps (warm up)

Step 3: Flat Bent Leg Raises
SET 1: 30 reps (work set)
SET 2: 28 reps (work set)
SET 3: 15 reps (work set)

Handstands:
Step 3: Wall Handstands
SET 1: 10 seconds (One failed attempt)
SET 2: 6 seconds (One failed attempt)

Comments:
Uneven squats.. These bad boys are hard as hell!
One huge stepup from close squats.
Only manage 2 sets of 5 reps and this was using a chair to help with balance.

Not going to rush these, need to learn balance and strengthen up my leg stabilizer muscles.
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DR03K



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Location : Londom

PostSubject: Re: DR03k's Bodyweight Conditioning Log   Fri Sep 16, 2011 1:37 pm

Friday 16/09/2011

Cardio:
Lunch time swim, 50 laps, roughly 25 minutes.

Research:
Did some one legged squats on Beast Skills.
Planning on using a door frame instead of basket ball for the assisted help.
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Fed X

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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Fri Sep 16, 2011 8:47 pm

wow thats pretty thorough
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DR03K



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Location : Londom

PostSubject: Re: DR03k's Bodyweight Conditioning Log   Sat Sep 17, 2011 6:30 am

kommando! wrote:
wow thats pretty thorough

CC is so addictive, really enjoying it!

Are you doing something similar?
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DR03K



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Join date : 2011-07-14
Location : Londom

PostSubject: Re: DR03k's Bodyweight Conditioning Log   Sat Sep 17, 2011 6:32 am

Saturday 17/09/2011
Full body workout.

Squats:

Step 5: Full Squats
SET 1: 15 reps (warm up)

Step 6: Close Squats
SET 1: 10 reps (warm up)

Step 7: Uneven Squats
SET 1: 5 reps (Right leg work set) - Chair assisted for balance.
SET 1: 5 reps (Left leg work set) - Chair assisted for balance.
SET 2: 5 reps (Right leg work set) - Chair assisted for balance.
SET 2: 5 reps (Left leg work set) - Chair assisted for balance.

Pullups:

Step 3: Jackknife Pulls
SET 1: 10 reps (warm up)
SET 2: 10 reps (warm up)

Step 4: Half Pullups
SET 1: 9 reps (work set)
SET 2: 9 reps (work set)

Pushups:

Step 1: Wall Pushups
SET 1: 25 reps (warm up)
SET 2: 25 reps (warm up)

Step 2: Incline Pushups
SET 1: 36 reps (work set)
SET 2: 36 reps (work set)
SET 3: 36 reps (work set)

Bridges:

Step 1: Short Bridges
SET 1: 25 reps (warm up)
SET 2: 25 reps (warm up)

Step 2: Straight Bridges
SET 1: 17 reps (work set)
SET 2: 17 reps (work set)

Leg Raises:
Step 2: Flat Knee Raises
SET 1: 15 reps (warm up)
SET 2: 15 reps (warm up)

Step 3: Flat Bent Leg Raises
SET 1: 30 reps (work set)
SET 2: 28 reps (work set)
SET 3: 15 reps (work set)

Handstands:

Step 3: Wall Handstands
SET 1: 20 seconds (Two failed attempts)
SET 2: 10 seconds (One failed attempt)

Comments:
Time for weekend cardio.
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DR03K



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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Sat Sep 17, 2011 7:50 am

Saturday 17/09/2011

Cardio:
15 minute fast uphill run.

Longer run tomorrow.
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DR03K



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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Mon Sep 19, 2011 11:33 am

Monday 19/09/2011

Cardio:
Lunch time swim - 50 laps.

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DR03K



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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Mon Sep 19, 2011 2:57 pm

Monday 19/09/2011
Push workout.

Handstands:
Step 3: Wall Handstands
SET 1: 20 seconds (No failures)
SET 2: 20 seconds (No failures! f**k yes lol)

Squats:
Step 5: Full Squats
SET 1: 15 reps (warm up)

Step 6: Close Squats
SET 1: 10 reps (warm up)

Step 7: Uneven Squats
SET 1: 5 reps (Right leg work set) - Chair assisted for balance.
SET 1: 5 reps (Left leg work set) - Chair assisted for balance.
SET 2: 5 reps (Right leg work set) - Chair assisted for balance.
SET 2: 5 reps (Left leg work set) - Chair assisted for balance.

Pushups:
Step 1: Wall Pushups
SET 1: 25 reps (warm up)
SET 2: 25 reps (warm up)

Step 2: Incline Pushups
SET 1: 40 reps (work set)
SET 2: 40 reps (work set)
SET 3: 40 reps (work set) - Step completed.

Comments:
Well happy with handstand progress, even whipped in a couple half handstand pushups at the end :-)

Bought some goggles for my swimming today, need to get my pace up some and burn off extra body fat!


Last edited by DR03K on Sun Sep 25, 2011 8:10 am; edited 2 times in total
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DR03K



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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Wed Sep 21, 2011 10:41 am

Tuesday 20/09/2011

Cardio:
Lunch time swim - 50 laps.

Comments:
Working on my breathing... my technique isn't too cracking right now.
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DR03K



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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Wed Sep 21, 2011 10:44 am

Tuesday 20/09/2011
Pull workout.

Pullups:

Step 3: Jackknife Pulls
SET 1: 10 reps (warm up)
SET 2: 10 reps (warm up)

Step 4: Half Pullups
SET 1: 9 reps (work set)
SET 2: 9 reps (work set)

Bridges:

Step 1: Short Bridges
SET 1: 25 reps (warm up)
SET 2: 25 reps (warm up)

Step 2: Straight Bridges
SET 1: 17 reps (work set)
SET 2: 17 reps (work set)

Leg Raises:
Step 2: Flat Knee Raises
SET 1: 15 reps (warm up)
SET 2: 15 reps (warm up)

Step 3: Flat Bent Leg Raises
SET 1: None


Comments:
Crap session, my workout was leftlate in the evening and I didn't leave enough room after eating either.
Leg raises with a full stomach is not going to happen.. instead i'll do these Wednesday.

Having said that, my pullups are feeling stronger. Going to push for 10 reps next workout.
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