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 EnchantedBoo's training log

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EnchantedBoo



Posts : 308
Join date : 2011-09-12

PostSubject: Re: EnchantedBoo's training log   Sun Jan 29, 2012 8:46 pm

Saturday January 28th 2011:

Tabata hindu squats



Sunday January 29th 2011:

Paintball practice fell through so I went to the gym instead.

Superset: Max pullups, max dips, max pushups (mixed grips for pullups and pushups)

Did about 5-6 rounds of this, but there's a little twinge in my right trap from going too low on the dips. I've already done some isometric rehab work and massaged it a little, so I'll see how it feels tomorrow.
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EnchantedBoo



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PostSubject: Re: EnchantedBoo's training log   Thu Feb 02, 2012 5:02 am

Tuesday January 31st 2012:

Ultimate frisbee practice 7-9pm. Legs were still incredibly sore from tabata squats so I just did some light running, throwing and calf raises.


Wednesday February 1st 2012:

Freestyle workout:

Approximately 10-12 sets of muscle ups supersetted with mixed grip pushups

Focusing on being explosive

Bar hangs


Notes: Huge increase in my work capacity this week. I hit a couple sets of 3-4 muscle ups, then sets of 2 after that. An 8-10 set jump in my work capacity is ridiculous though, which was probably caused by the extra rest I took combined with some nutritional changes (mini bulk and a slower cut). I was pausing on top the bar to give myself a little more rest. I also managed to hook a barbell off a squat rack with my left foot (oops) after changing where I was doing muscle-ups. Two guys felt like taking over the bar while I was resting and I didn't want to deal with them. I've iced everything and I'll see how it feels tomorrow. If I reinjured my left foot I'm not going to be happy..... Neutral






Last edited by EnchantedBoo on Thu Feb 02, 2012 12:43 pm; edited 1 time in total
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EnchantedBoo



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PostSubject: Re: EnchantedBoo's training log   Thu Feb 02, 2012 12:22 pm

Just woke up for class today. Little bit of pain if I tie my shoe too tight, but I think I'll be alright.
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EnchantedBoo



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PostSubject: Re: EnchantedBoo's training log   Fri Feb 03, 2012 5:33 am

Thursday February 2nd 2012:

Ultimate practice 7-9 pm. Foot didn't really hurt too much but I didn't want to push it. Lots of throwing, calf raises, isometric squats, and lunges.
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EnchantedBoo



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PostSubject: Re: EnchantedBoo's training log   Fri Feb 03, 2012 11:59 pm

Friday February 3rd 2012:

4 sets of assisted one arm chinups supersetted with assisted one arm pushups

2 sets of typewriter pullups (knees raised) supersetted with 2 sets of typewriter pushups, pausing on each side

2 sets of max pullups supersetted with max pushups

2 sets of slow pullups supersetted with slow pushups

All unilateral work was started with the left side first

Notes: Focused on max strength today, plus some burnouts at the end (per some advice I got from Ross Enamait). I had an awesome pump coming out of the gym and people were definitely noticing the kind of stuff I was doing. Good day overall.

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EnchantedBoo



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PostSubject: Re: EnchantedBoo's training log   Mon Feb 06, 2012 11:01 pm

Monday February 6th 2012:

Recovery/lower volume endurance workout:

4 sets of mixed grip pullups supersetted with mixed grip pushups (regular/regular, close/diamond,wide/wide, chin/close)

2 sets of slow pullups superestted with slow pushups

2x 1 minute isometric squat


Notes: My right trap has been bothering me lately, so I didn't want to push too hard today. It's an old injury that resurfaces every once in a while and its also connected to the fact that my shoulders are still uneven.
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EnchantedBoo



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PostSubject: Re: EnchantedBoo's training log   Wed Feb 08, 2012 2:58 am

Tuesday February 7th 2012:


Ultimate practice 7-9pm. Still too injured to play, just did some calf raises and lots of throwing.

I'm also getting my multitude of injuries checked out tomorrow at the health center.
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EnchantedBoo



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PostSubject: Re: EnchantedBoo's training log   Wed Feb 08, 2012 8:42 pm

Wednesday February 8th 2012:


6 sets of muscle ups (and some extra dips on top) supersetted with mixed grip pushups, focusing on being explosive

2 sets of slow pullups supersetted with slow pushups (close/close, wide/wide)

4x 40 second iso squat

4x hand walk out and hold

Notes: I can definitely feel my muscle-up form improving today. The transition is becoming a lot smoother.
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Fed X

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PostSubject: Re: EnchantedBoo's training log   Wed Feb 08, 2012 9:52 pm

EnchantedBoo wrote:
Wednesday February 8th 2012:
Notes: I can definitely feel my muscle-up form improving today. The transition is becoming a lot smoother.

nice
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EnchantedBoo



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PostSubject: Re: EnchantedBoo's training log   Sun Feb 12, 2012 5:15 am

Thanks slim! How are your muscle ups coming along?


Thursday February 9th 2012:

Ultimate practice which was short. Still didn't cleat up as my feet were bugging me. We also got our new jerseys which look awesome.


Friday February 10th 2012

Side to side pullups
Side to side pushups

Assisted one arm pullups
Assisted one arm pushups
x2

Side to side pullups
Side to side pushups

Tuck front lever hold

Notes: DId a short max strength workout for friday. I'm going to be cutting back my volume overall to ease the stress on my joints. I went to the chiropractor and got everything popped back into place, but I need to allow for more recovery.
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Fed X

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PostSubject: Re: EnchantedBoo's training log   Sun Feb 12, 2012 10:24 pm

depends on the bar... if its high and skinny then theyre pretty simple... however on the first MU I tend to do the One-Two with my elbows, but, after the first one then its smooth sailing... near perfect form... I need to start going to the park more and doing MU Pyramids/Ladders cause I cant do them at home... Was touring Golds Gym yesterday and they actually have a very nice Pull Up bar and its crawling with hot chicks... but I dont think that I wanna pay to work out... Im now actually thinkingh about buying/building a free standing bar or getting a suspension rack
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EnchantedBoo



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PostSubject: Re: EnchantedBoo's training log   Mon Feb 13, 2012 11:14 pm

I've got the same problem when I'm at home. No fixed bars that I can do muscle ups on. While I've got school I just use my university gym's bars but I'll have to figure something out for summer.


Monday February 13th 2012:

Endurance workout:

Mixed grip pullups
Hindu squats
x4

Mixed grip pushups
Alternating leg lunges
x4

Handstand hold against wall
x2

Pike press
x2


Notes: I've decided to switch to lower volume full body 5x/week (weekends off) just to see how it goes for a while. I restructured my routine a little bit according to some stuff in Ross Enamait's Never Gymless. Although I got the book a long time ago, I never really incorporated everything that's layed out in it into my routines.
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EnchantedBoo



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PostSubject: Re: EnchantedBoo's training log   Tue Feb 14, 2012 4:34 pm

Saw my university's physical therapist today. Turns out that despite all the exercise I do, I've still got weak rotator cuffs, so I'll be doing some various exercises to help strengthen them. I also got some exercises that will help with my foot injuries

Also, according to a handheld meter, I've got 9.3% bodyfat, which is interesting, as I thought I was around 10-12%.


Last edited by EnchantedBoo on Wed Feb 15, 2012 9:05 pm; edited 1 time in total
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EnchantedBoo



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PostSubject: Re: EnchantedBoo's training log   Wed Feb 15, 2012 2:39 pm

Tuesday February 14th 2012:

Ultimate practice 7-9pm. I was finally able to cleat up again, although I had to take it easy still. I scored my first point since week 5 of fall quarter though cheers.

Isometric shoulder/rotator cuff exercises after practice.
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EnchantedBoo



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PostSubject: Re: EnchantedBoo's training log   Wed Feb 15, 2012 10:31 pm

Wednesday February 15th 2012:

Back-off explosive workout:

Mixed grip pullups (normal, close,wide,chin)
Mixed grip pushups (normal,diamond,wide,close)
x4


Shoulder rehab exercises


Notes: Didn't do any muscle-ups today to give my wrists/elbows a break. Also, after seeing the physical therapist this week, I've realized that the main reason I have muscle imablances is because my left scapula wings out when I do certain movements. The shoulder rehab exercises i've been give should correct this. My physique's symmetry should improve greatly once my shoulders are fully healthy. I've also just ordered the book Overcoming Gravity which should arrive next week. I'll give my thoughts once I've got it and read through it a few times.
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EnchantedBoo



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PostSubject: Re: EnchantedBoo's training log   Fri Feb 17, 2012 8:33 pm

Friday February 17th 2012:

Max strength + finishers workout:

Assisted one arm chinups
Assisted one arm pushups
x3


1-5 pullup ladder alternating sets with 1-8 pushups ladder

(sets below are not alternated, ladders are done straight)

1-4 close grip pullups ladder
1-5 pushup ladder

1-4 wide grip pullup ladder
1-4 diamond pushup ladder

1-4 chinup ladder
1-4 diamond pushup ladder

Shoulder rehab exercises


Notes: Still taking it a little easy, as this is a back off week to give my body some rest. I'm gonna be reincorporating push/pullup ladders back into my workouts, as I haven't used them in a long time. Doing them as a finisher after some max strength work turned out to be pretty challenging.
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Fed X

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PostSubject: Re: EnchantedBoo's training log   Fri Feb 17, 2012 11:38 pm

Cool
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EnchantedBoo



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PostSubject: Re: EnchantedBoo's training log   Sun Feb 19, 2012 8:13 pm

Sunday February 19th 2012:


Just a little bit of shoulder rehab stuff at home.
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EnchantedBoo



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PostSubject: Re: EnchantedBoo's training log   Mon Feb 20, 2012 6:56 pm

My body's a wreck, gonna have to take it very very easy this week. I'll be seeing a proper doctor soon.
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EnchantedBoo



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PostSubject: Re: EnchantedBoo's training log   Tue Feb 21, 2012 3:33 pm

Tuesday February 21st 2012:

5 neutral grip pullups
10 pushups

x10, as little rest as possible

Shoulder rehab exercises


Notes: Didn't do a workout yesterday, as my elbows were bugging me. Took it pretty easy today as a result. Also, I've made a slight change to my pushup form. Usually I go nose to ground, but if I look straight ahead, I get an extra inch or two at the bottom of my range of motion, so I'll be doing them like that from now on.
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EnchantedBoo



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PostSubject: Re: EnchantedBoo's training log   Tue Feb 21, 2012 8:14 pm

Elbows are acting up a little again, though not too bad. I'm going to take the rest of the week off to be safe.
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EnchantedBoo



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PostSubject: Re: EnchantedBoo's training log   Wed Feb 22, 2012 2:48 am

Tuesday February 21st 2012:

Ultimate practice 7-9pm. Couldn't run cause my knees are still screwed up. I foam rolled my IT bands though, which seemed to take some of the pain away.

Also did a few elevated scap pushups and wall slides for some shoulder rehab
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EnchantedBoo



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PostSubject: Re: EnchantedBoo's training log   Thu Feb 23, 2012 11:51 pm

I picked up a lot of stuff today. I got the following:

Foam roller (for my IT bands, hamstrings, and whatever else)

Rubber mat (so I can do core work in my dorm room)

Pushup handles (for gymnastic progressions)


Overcoming Gravity by Steven Low also showed up. I'm still going through the book but these are my initial impressions:

There is a LOT of information (542 pages worth). This is for someone who wants to know the why and how of routine structure, injury rehab/prehab, strength progressions, and a lot more. Probably not the best book for a beginner or someone looking to jump right into things without knowing all the specifics. Given that, I'm the kind of person who loves breaking things down and knowing the nitty gritty details, so this is an absolutely awesome book for a person like me. I'll give a more detailed review of the book once ive read through it once or twice.
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EnchantedBoo



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PostSubject: Re: EnchantedBoo's training log   Sat Feb 25, 2012 10:41 pm

Saturday February 25th 2012:

General mobility work, as found in Overcoming Gravity. I'm about 300 pages into the book (I've finished the programming and rehab/prehab/mobility sections, which are all excellent). I'm still just resting my elbows for now. I'll be doing a workout on Monday, although a very light one. This book has been very eye-opening for me in terms of how to correct my own imbalance and mobility issues, as well as how to better construct my routines. Full review still to come.
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EnchantedBoo



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PostSubject: Re: EnchantedBoo's training log   Sun Feb 26, 2012 9:54 pm

Sunday February 26th 2012:

2 Super slow pullups
2 Super slow pushups

2 Super slow pullups
2 Super slow pushups

2-3 Slow tuck front lever pullups
2 Super slow pushups

2-3 Slow tuck front lever pullups
2 Super slow pushups

4x tuck L-sit hold 6sec

General mobility work and foam rolling


Notes: I decided to do a light workout today, as it's going to rain tomorrow. My elbows are feeling a lot better, and I incorporated many of the principles in Overcoming Gravity into this workout. I still have to finish the book, but in my opinion, it has already helped tremendously with figuring out what I need to do to get stronger, correct my imbalances, and take care of my injuries.

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