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 DR03k's Bodyweight Conditioning Log

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Fed X

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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Wed Nov 09, 2011 11:05 pm

The15RM Russian Pullup Program

Day 1 15RMx12, 10, 8, 6, 4
Day 2 15RMx12, 10, 8, 6, 6
Day 3 15RMx12, 10, 8, 8, 6
Day 4 15RMx12, 10, 10, 8, 6
Day 5 15RMx12, 12, 10, 8, 6
Day 6 off
Day 7 15RMx14, etc.

A stud with a 25-pullup max would do it slightly differently:

The 25RM Russian Pullup Program

Day 1 25RMx20, 16, 12, 8, 4
Day 2 25RMx20, 16, 12, 8, 8
Day 3 25RMx20, 16, 12, 12, 8
Day 4 25RMx20, 16, 16, 12, 8
Day 5 25RMx20, 20, 16, 12, 8
Day 6 off
Day 7 25RMx22, etc.




























I was reeading the Pavel article again and that part looks freaking insane man. Both the 15 and the 25 look crazy!!! I may give 15 a shot
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DR03K



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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Thu Nov 10, 2011 7:22 am

bigbuddyslim75 wrote:
The15RM Russian Pullup Program

Day 1 15RMx12, 10, 8, 6, 4
Day 2 15RMx12, 10, 8, 6, 6
Day 3 15RMx12, 10, 8, 8, 6
Day 4 15RMx12, 10, 10, 8, 6
Day 5 15RMx12, 12, 10, 8, 6
Day 6 off
Day 7 15RMx14, etc.

A stud with a 25-pullup max would do it slightly differently:

The 25RM Russian Pullup Program

Day 1 25RMx20, 16, 12, 8, 4
Day 2 25RMx20, 16, 12, 8, 8
Day 3 25RMx20, 16, 12, 12, 8
Day 4 25RMx20, 16, 16, 12, 8
Day 5 25RMx20, 20, 16, 12, 8
Day 6 off
Day 7 25RMx22, etc.




























I was reeading the Pavel article again and that part looks freaking insane man. Both the 15 and the 25 look crazy!!! I may give 15 a shot

I got my pullups up to around 15 from 8 using Pavel's method.. not entirely sure why I stopped either... I should probably re-start it again!
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DR03K



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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Thu Nov 10, 2011 11:52 am

Thursday 10/11/2011
Warrior diet day 24

Lunch:
Cardio, 30 minute non stop swim. Plus fast sprints.

Comments:
Starving!!!!
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DR03K



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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Fri Nov 11, 2011 5:14 pm

Friday 11/11/2011
Warrior diet day 25

Lunch:
Cardio, 30 minutes fast swim.

Evening:

Pushups 20+19+18+17+16+15+14+13+12+11+10=165
Pullups 3+3+3+3+3+3+3+3+3+3+3=33
Bench Dips 20+19+18+17+16+15+14+13+12+11+10=165
Chin-Ups 8+7+6+5+4+3+3+3+3+3+3=48
Situps 30+29+28+27+26+25+24+23+22+21+20=275

Time: 45 minutes

Comments:
Going to be sore tomorrow.
Probably my highest volume workout to date.. felt good!
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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Fri Nov 11, 2011 8:20 pm

Pushups 20+19+18+17+16+15+14+13+12+11+10=165



I love doing the 10-20=165 pushups myself...
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DR03K



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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Sun Nov 13, 2011 11:07 am

Sunday 13/11/2011

CC Step 1 - Wall Pushups: 25,25
CC Step 5 - Full Pushups: 16,13

CC Step 5 - Full Squats: 15,15
CC Step 6 - Close Squats: 20,20

CC Step 1 - Vertical Pulls: 20,20
CC Step 5 - Full Pullups: 10,7

CC Step 2 - Flat Knee Raises: 15,15
CC Step 5 - Flat Straight Leg Raises: 8,7

CC Step 1 - Short Bridges: 25,25
CC Step 3 - Angled Bridges: 8,8

CC Step 3 - Wall Handstands: 1min 3s

Comments:
Maintaining strict form with 5 seconds per rep.
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DR03K



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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Fri Nov 18, 2011 1:27 pm

15/11/2011 TUESDAY: (Pyramid Workout)

Pullups: 1+2+3+4+5+4+3+2+1=25
Dips: 4+8+12+16+20+16+12+8+4=100
Pushups: 3+6+9+12+15+12+9+6+3=75
Squats: 4+8+12+16+20+16+12+8+4=100

Time: 00:17:37

16/11/2011 WEDNESDAY:

Cardio - 2 miles @ 8:30 pace

17/11/2011 THURSDAY: (HS PUSHUPS/BRIDGES)

1. Work set 1 - Wall handstands: 1 min 8 sec
2. Work set 2 - Wall handstands: 1 min 1 sec
3. Warm up 1 - Short bridges: 25 reps
4. Warm up 2 - Short bridges: 25 reps
5. Work set 1 - Angled bridges: 8 reps
6. Work set 2 - Angled bridges: 8 reps

Cardio - 2 miles @ 8:30 pace

18/11/2011 FRIDAY: (PUSHUPS/LEG RAISES)

1. Warm up 1 - Wall pushups: 25 reps
2. Warm up 2 - Incline pushups: 20 reps
3. Work set 1 - Full pushups: 14 reps
4. Work set 2 - Full pushups: 10 reps
5. Warm up 1 - Flat knee raises: 15 reps
6. Warm up 2 - Flat bent leg raises: 15 reps
7. Work set 1 - Hanging knee raises: 8
8. Work set 2 - Hanging knee raises: 7

19/11/2011 SATURDAY: (PULLUPS/SQUATS)

1. Warm up 1 - Half squats: 25 reps
2. Warm up 2 - Half squats: 25 reps
3. Work set 1 - Close squats: 20 reps
4. Work set 2 - Close squats: 20 reps
5. Warm up 1 -Jackknife pulls: 10 reps
6. Warm up 2 -Jackknife pulls: 10 reps
7. Work set 1 -Full pullups: 5 reps
8. Work set 2 -Full pullups: 4 reps

Comments:

Warrior diet days 25 - 30 completed.
My weight appears to be static, I feel leaner, but not entirely sure I feel stronger. I'm definitely consuming ALOT of calories every evening and 160g + of protein... so perhaps my cardio is having a detrimental effect!

I've adjusted my pushup technique slightly, I made sure to keep my elbows as close as possible to body without them flaring outwards.

Pullups are so much harder when each Rep count is for 5 seconds!
Previously my pullup one set Max was around 10, chinups around 14-16. However I feel like I cheated with those due to a faster Rep tempo being used.
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DR03K



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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Sat Nov 26, 2011 6:47 pm

Date: 21/11/2011
MONDAY: (Cardio / SimpleFit D1L5)


Cardio:
25 minutes cycle on fat burn mode.

SimpleFit - Day 1 Level 5:
Max rounds in 20 min:
3 pull-ups
5 push-ups
squats


Results:
Rounds Completed: 21
Totals: 63 pullups / 105 pushups / 168 squats.


Date: 22/11/2011
TUESDAY: (Cardio / Rock Climbing)


Cardio:
25 minutes cycle on fat burn mode.

Rock Climbing:
2 hours.

Date: 23/11/2011
WEDNESDAY: (Cardio / SimpleFit D2L5)


Cardio:
25 minutes cycle on fat burn mode.

SimpleFit - Day 2 Level 5:
5 rounds for time:
5 pull-ups
15 push-ups
26 squats


Results:
Round 1: 00:01:16
Round 2: 00:01:16
Round 3: 00:01:24
Round 4: 00:01:26
Round 5: 00:01:17

Total: 00:06:39


Date: 24/11/2011
THURSDAY: (Cardio)


Cardio:
25 minutes cycle on fat burn mode.

Date: 25/11/2011
FRIDAY: (Cardio)


SimpleFit - Day 3 Level 5:
For time:
26 pull-ups
51 push-ups
51 squats


Results:
Time: 00:06:03

Comments:
1 min too slow, need to quicken pullups up to pass level standard!
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DR03K



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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Thu Dec 01, 2011 8:58 am

Date: 28/11/2011
MONDAY: (Chest / Shoulders / Triceps)

Workout:
CC Full Push-ups: 14, 14
Dips: 7, 7,7
Chest Press: 3 x 10 (55kg)
Military Press: 3 x 10 (40kg)
Tricep Push-downs: 3 x 10 (90kg)


Comments:
Can probably add another 15kg to each but will continue with smaller weight increments using 2-1-2 tempo.

Date: 29/11/2011
TUESDAY: (Rock Climbing)

Rock Climbing:
2 hours.

Date: 30/11/2011
WEDNESDAY: (Abs / Legs / SimpleFit Day 1 Level 5)

Workout:
Hanging Knee Raise: 8, 8
Leg Press: 3 x 10 (130.5kg)
Leg Extensions: 3 x 10 (75kg)
Leg Curl: 3 x 10 (60kg)
Calf Raise: 3 x 10 (85kg)


SimpleFit Day 1 Level 5:
Max rounds in 20 min:
3 pull-ups
5 push-ups
8 squats


Rounds: 23 (plus 2 on last week)
Totals: 69 pull-ups, 115 push-ups, 184 squats


Date: 01/12/2011
THURSDAY: (Cardio)

Cardio:
25 minutes cycle on fat burn mode.

Date: 02/12/2011
FRIDAY (Cardio / SimpleFit Day 2 Level 5)


Cardio:
5000m Row in 00:21:02.. not particularly good, shall get this down some next week!

SimpleFit Day 2 Level 5:
Round 1: 00:01:14
Round 2: 00:01:21
Round 3: 00:01:20
Round 4: 00:01:19
Round 5: 00:01:17

Total: 00:06:31
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DR03K



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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Mon Dec 12, 2011 5:23 pm

Date: 04/12/2011
SUNDAY: (Rock Climbing)


Rock Climbing:
3 Hours

Date: 05/12/2011
MONDAY: (Pullups / Pushups)
 
  
Wide Grip Pullups: 5,4,3,2,1
Perfect pushups regular: 10,9,8,7,6
Perfect pushups dive bombers: 4,3,2,1,1


Date: 06/12/2011
TUESDAY: (Pullups / Pushups / Cardio)


Cardio:
Swimming: 800m

Wide Grip Pullups: 5,4,3,2,2
Perfect pushups regular: 10,9,8,7,7
Perfect pushups dive bombers: 4,3,2,2,1
 

Date: 07/12/2011
WEDNESDAY: (Pullups / Pushups)


Wide Grip Pullups: 5,4,3,3,2
Perfect pushups regular: 17,14,10,6
Perfect pushups wide: 14,10,6
Perfect pushups close: 14,10,6


Date: 08/12/2011
THURSDAY: (Pullups)


Wide Grip Pullups: 5,4,4,3,2
 
Date: 09/12/2011
FRIDAY: (Pullups / Pushup / Situps / Squats)
 

Pull-ups: 4,3,2,4,5
Perfect Pushups: 10,10,8,6,10
Sit-ups: 15,18,10,10,36
Squats: 13,16,9,9,30


Comments:
Going to add a bit more structure to my following workouts.


Last edited by DR03K on Tue Dec 13, 2011 5:53 am; edited 1 time in total
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DR03K



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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Mon Dec 12, 2011 5:27 pm

Date: 11/12/2011
SUNDAY: (Pullups / Pushup / Situps / Squats)


Pull-ups: 4,3,3,4,6
Perfect Pushups: 12,12,10,10,14
Sit-ups: 15,18,15,15,60
Squats: 13,16,13,13,35


Date: 12/12/2011
MONDAY: (Cardio / Full Body)
 

Cardio:
200 cal row.

Routine:  
7 Pull-ups
12 Squats
12 Push-ups
:45 Plank
7 Chin-Ups
24 Lunges
10 Narrow Push-Ups
7 Supermans
7 Narrow Pull-ups
12 Squats
10 Push-Ups
8 Hanging Leg Raises


Comments:
Supermans are great, my abs felt this workout. 


Last edited by DR03K on Tue Dec 13, 2011 7:58 am; edited 2 times in total
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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Mon Dec 12, 2011 6:38 pm

Hi , I would just like to knw how the warrior diet is working for you and what your daily eatin is like .. i in 2minds weather to follow WD or Eat stop Eat ..Thank youu
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DR03K



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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Tue Dec 13, 2011 6:00 am

Wracko wrote:
Hi , I would just like to knw how the warrior diet is working for you and what your daily eatin is like .. i in 2minds weather to follow WD or Eat stop Eat ..Thank youu

I did the warrior diet for about 6-8 weeks.
From my own experience the largest weight loss was during the first 2 weeks, of which I lost 9 pounds (mostly fat).

However for the following 6 weeks, I was pretty static.

The warrior diet appears to work well for me in small junks, I think it'll be a diet I bring out for occasions.. such as beach holidays etc Smile

I probably consumed approx 2500 to 3000 calories during my eating window, but kept it mostly clean (apart from protein shake servings).

Make sure you do cardio during the day, the longer you leave it, the better.
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DR03K



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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Tue Dec 13, 2011 9:07 am


Tuesday
Date: 13/12/2011


Initial Test:
Max Push-ups: 30
Max Sit-ups: 30
Max Pull-ups: 8


Cardio:
20 minutes.

Rock Climbing:
3 Hours

Wednesday
Date: 14/12/2011


Cardio:
25 minutes cycle @ fat burning level.

Thursday
Date: 15/12/2011


Rock Climbing:
1.5 Hours

Training:
Situps: 15+18+10+10+14
Pushups: 10+10+8+6+22
Pullups: 4+3+2+4+6










Last edited by DR03K on Tue Dec 20, 2011 1:48 pm; edited 3 times in total
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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Mon Dec 19, 2011 10:01 am

Sunday
Date: 18/12/2011


Rock Climbing:
2.5 Hours

Comments:
Climbing is awesome, really loving this.. should compliment my bodyweight training nicely.

Can't beat a good overhang!

Monday
Date: 19/12/2011


Cardio:
25 minute cycle

Pull-ups: 5+4+5+4+4
Push-ups: 14+18+14+14+20
Sit-ups: 15+18+11+11+14


Tuesday
Date: 20/12/2011


Rock Climbing:
1.5 Hours
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