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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   Mon Oct 08, 2012 4:08 am

Sunday October 7th 2012:

Ultimate practice 12-2pm. A few quick sprints afterward

Also foam rolled my quads and the whole front and outside of my legs which seems to have helped loosen up my body.


Last edited by EnchantedBoo on Mon Oct 08, 2012 9:01 pm; edited 1 time in total
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EnchantedBoo



Posts : 308
Join date : 2011-09-12

PostSubject: Re: EnchantedBoo's training log   Mon Oct 08, 2012 9:00 pm

Monday October 8th 2012:


7 left arm assisted chinups (right hand on ring at eye level)
7 right arm assisted chinups (left hand on ring at eye level)
8 left arm pushups
8 right arm pushups

5 left arm assisted chinups (right hand on ring at eye level)
5 right arm assisted chinups (left hand on ring at eye level)
6 left arm pushups
6 right arm pushups

6 front lever pulls
18 ring pushups

6 front lever pulls
18 ring pushups


MIxed work with rows, muscle ups, one arm chinup hangs (middle), and explosive pullups. Stretching and foam rolling afterward.


Notes: Strength is still going steadily upward. The transition on the muscle ups is also starting to smooth out a little, though it's still a work in progress. People also continue to ask me questions in the gym.
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EnchantedBoo



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PostSubject: Re: EnchantedBoo's training log   Thu Oct 11, 2012 12:34 am

Tuesday October 9th 2012:

Ultimate practice 9-11pm. Ran 1200 yards worth of sprints.



Wednesday October 10th 2012:


7 left arm assisted chinups (right hand on ring at eye level)
7 right arm assisted chinups (left hand on ring at eye level)
8 left arm pushups
8 right arm pushups

5 left arm assisted chinups (right hand on ring at eye level)
5 right arm assisted chinups (left hand on ring at eye level)
6 left arm pushups
6 right arm pushups

7 front lever pulls
18 ring pushups

6 front lever pulls
18 ring pushups


Mixed work with rows, muscle ups, one arm chinup hangs (middle), and front lever pulls. Speed rope afterward.


Notes: Still getting questions from people about rings and such. I also talked to another guy who can do muscle ups (only the 3rd ive seen in the gym) about the transition.
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EnchantedBoo



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Join date : 2011-09-12

PostSubject: Re: EnchantedBoo's training log   Sun Oct 14, 2012 8:32 pm

Thursday October 11th 2012:

Ultimate practice 8-10pm



Friday October 12th 2012:


7 left arm assisted chinups (right hand on ring at eye level)
7 right arm assisted chinups (left hand on ring at eye level)
8 left arm pushups
8 right arm pushups

5 left arm assisted chinups (right hand on ring at eye level)
5 right arm assisted chinups (left hand on ring at eye level)
6 left arm pushups
6 right arm pushups

7 front lever pulls
18 ring pushups

6 front lever pulls
18 ring pushups


Mixed work with rows, face pulls, muscle ups, one arm chinup hangs (middle), and front lever pulls. Speed rope afterward.



Sunday October 14th 2012:


Ultimate practice 12-2pm. Not my best day, as I was just not getting there on certain plays. Did sprints afterward. I also set up rings at my house and experimented with back lever progressions a little. Im gonna start incorporating it into my routines, as well as lower body explosive work and Im gonna start hitting L-sit more again to get it back.


Last edited by EnchantedBoo on Tue Oct 16, 2012 12:31 am; edited 1 time in total
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fafaedras

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Age : 21
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PostSubject: Re: EnchantedBoo's training log   Mon Oct 15, 2012 12:23 am

What do you do on your ultimate practice days?
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EnchantedBoo



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PostSubject: Re: EnchantedBoo's training log   Mon Oct 15, 2012 12:53 am

Mostly things related to ultimate frisbee itself, so lots of throwing drills, cutting drills, learning new strategies and formations, scrimmaging, etc. On most days I also do a few sets of sprints as a finisher and to keep increasing my conditioning. That combined with the speed rope work I do on my upper body days (Monday, Wednesday, Friday usually) has given me some of the best conditioning on the team right now. I need to start doing more power and strength work for my legs, although its kinda hard to fit it in when I'm already working out 6 days a week.
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EnchantedBoo



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PostSubject: Re: EnchantedBoo's training log   Tue Oct 16, 2012 12:40 am

Monday October 15th 2012:



8 left arm assisted chinups (right hand on ring at eye level)
8 right arm assisted chinups (left hand on ring at eye level)
8 left arm pushups
8 right arm pushups

6 left arm assisted chinups (right hand on ring at eye level)
6 right arm assisted chinups (left hand on ring at eye level)
6 left arm pushups
6 right arm pushups

7 front lever pulls
18 ring pushups

7 front lever pulls
18 ring pushups


Mixed work with muscle ups, rows, front lever pulls, and tuck back lever. L-sit and bridge work once I got home.


Notes: Just came off a month long cut (150ish down to 138ish). Time to start putting on mass to help fix my remaining shoulder issues as well as work on aesthetics a bit. I've also started working with L sits more again, as Ive been gradually losing my strength in that position due to lack of practice and all the sitting I do in classes. I've also started working with back levers, although I need to get my lower back strength up more, as I can only do a tuck back lever at the moment. My knees are also a little sore from plyos and sprinting, so I'll probably hold off on explosive lower body work until my shoulders and back are fully healthy and I can start working legs again properly. Lastly, I'm keeping my numbers the same on pushing exercises to facilitate healing my shoulders.
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EnchantedBoo



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Join date : 2011-09-12

PostSubject: Re: EnchantedBoo's training log   Wed Oct 17, 2012 4:44 am

Tuesday October 16th 2012:

Ultimate practice 9-11pm. Lots of cutting/throwing combination drills, as well as some sprint conditioning Also worked on iso stacks, io/oi throwing drills, and scrimmaging
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EnchantedBoo



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Join date : 2011-09-12

PostSubject: Re: EnchantedBoo's training log   Wed Oct 17, 2012 11:03 pm

Wednesday October 17th 2012:


8 left arm assisted chinups (right hand on ring at eye level)
8 right arm assisted chinups (left hand on ring at eye level)
8 left arm pushups
8 right arm pushups

6 left arm assisted chinups (right hand on ring at eye level)
6 right arm assisted chinups (left hand on ring at eye level)
6 left arm pushups
6 right arm pushups

8 front lever pulls
18 ring pushups

7 front lever pulls
18 ring pushups


Mixed work with muscle ups, rows, front lever pulls, tuck back lever, face pulls, and inverted shrugs on rings. L-sit and bridge work once I got home.
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EnchantedBoo



Posts : 308
Join date : 2011-09-12

PostSubject: Re: EnchantedBoo's training log   Fri Oct 19, 2012 9:19 pm

Friday October 19th 2012:

8 left arm assisted chinups (right hand on ring at eye level)
8 right arm assisted chinups (left hand on ring at eye level)
8 left arm pushups
8 right arm pushups

6 left arm assisted chinups (right hand on ring at eye level)
6 right arm assisted chinups (left hand on ring at eye level)
6 left arm pushups
6 right arm pushups

9 front lever pulls
18 ring pushups

8 front lever pulls
18 ring pushups


Mixed work with muscle ups, rows, front lever pulls, tuck back lever, face pulls, and inverted shrugs on rings. L-sit and bridge work once I got home. Also did a little speed rope and some handstand work.

Notes: Tried out a little bit of handstand work today. Not too much though since Ive got an ultimate tournament this weekend and I don't want to make myself sore. Also tried out a pre workout supplement. Ill probably just save it for days where I haven't gotten enough sleep.
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fafaedras

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Posts : 156
Join date : 2012-06-16
Age : 21
Location : Lithuania/Kaunas

PostSubject: Re: EnchantedBoo's training log   Sat Oct 20, 2012 8:11 am

EnchantedBoo wrote:
Friday October 19th 2012:

8 left arm assisted chinups (right hand on ring at eye level)
8 right arm assisted chinups (left hand on ring at eye level)
8 left arm pushups
8 right arm pushups

6 left arm assisted chinups (right hand on ring at eye level)
6 right arm assisted chinups (left hand on ring at eye level)
6 left arm pushups
6 right arm pushups

9 front lever pulls
18 ring pushups

8 front lever pulls
18 ring pushups


Mixed work with muscle ups, rows, front lever pulls, tuck back lever, face pulls, and inverted shrugs on rings. L-sit and bridge work once I got home. Also did a little speed rope and some handstand work.

Notes: Tried out a little bit of handstand work today. Not too much though since Ive got an ultimate tournament this weekend and I don't want to make myself sore. Also tried out a pre workout supplement. Ill probably just save it for days where I haven't gotten enough sleep.

Damn, you're strong. What's your height/weight? How long have you been training?
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EnchantedBoo



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Join date : 2011-09-12

PostSubject: Re: EnchantedBoo's training log   Sun Oct 21, 2012 5:33 am

Thanks man! I'm currently about 5'8ish 145ish. I started training bodyweight around january 2011.


Saturday October 21st 2012


Went 2-1 in our ultimate tournament on the first day. Beat some good teams and ended up in championship bracket. Games at 1020 tomorrow.
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EnchantedBoo



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Join date : 2011-09-12

PostSubject: Re: EnchantedBoo's training log   Mon Oct 22, 2012 4:13 pm

Sunday October 22nd 2012

Went 3-3 overall in ultimate. Lost out first two games of the day then won our third. Also got some good advice for defense from one of our captains. Gonna be doing a lot more hamstring and glute work in the future as well to get my speed up and even out some imbalances







Monday October 23rd 2012


8 left arm assisted chinups (right hand on ring at eye level)
8 right arm assisted chinups (left hand on ring at eye level)
8 left arm pushups
8 right arm pushups

6 left arm assisted chinups (right hand on ring at eye level)
6 right arm assisted chinups (left hand on ring at eye level)
6 left arm pushups
6 right arm pushups

9 front lever pulls
18 ring pushups

8 front lever pulls
18 ring pushups


Mixed work with muscle ups, rows, front lever pulls, tuck back lever, face pulls, and inverted shrugs on rings. No L-sit and bridge work today since I did them throughout the tournament this weekend. Did some glute-ham work though




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EnchantedBoo



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PostSubject: Re: EnchantedBoo's training log   Wed Oct 24, 2012 9:50 pm

Tuesday October 24th 2012:


Ultimate practice 9-11pm. Knees were locking up because my quads are overworked from the tournament last weekend. Did a ton of throwing drills since I couldn't run. Lots of foam rolling and stretching when I got home.



Wednesday October 25th 2012:



8 left arm assisted chinups (right hand on ring at eye level)
8 right arm assisted chinups (left hand on ring at eye level)
8 left arm pushups
8 right arm pushups

6 left arm assisted chinups (right hand on ring at eye level)
6 right arm assisted chinups (left hand on ring at eye level)
6 left arm pushups
6 right arm pushups

9 front lever pulls
18 ring pushups

8 front lever pulls
18 ring pushups

Mixed work with muscle ups, front lever pulls, rows, inverted shrugs on rings, tuck back lever, one arm chin hangs (middle), and face pulls.


Notes: Muscle up form is still improving. Might lower my ring height to make one arm chinup progressions harder soon.
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EnchantedBoo



Posts : 308
Join date : 2011-09-12

PostSubject: Re: EnchantedBoo's training log   Fri Oct 26, 2012 10:30 pm



Thursday October 25th 2012:


Ultimate practice 8pm-10pm. Made a lot of good cuts and throws, though i still need to foam roll my calves out more so my knees dont lock up.




Friday October 26th 2012:


8 left arm assisted chinups (right hand on ring at eye level)
8 right arm assisted chinups (left hand on ring at eye level)
8 left arm pushups
8 right arm pushups

6 left arm assisted chinups (right hand on ring at eye level)
6 right arm assisted chinups (left hand on ring at eye level)
6 left arm pushups
6 right arm pushups

9 front lever pulls
18 ring pushups

8 front lever pulls
18 ring pushups



Mixed work rows, muscle ups, front lever pulls, tuck back levers, inverted shrugs on rings, and face pulls.
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EnchantedBoo



Posts : 308
Join date : 2011-09-12

PostSubject: Re: EnchantedBoo's training log   Mon Oct 29, 2012 7:51 pm

Saturday October 27th 2012:


Ultimate frisbee tournament at home. Five games.



Sunday October 28th 2012:

Two more ultimate games to finish our tournament.



Monday October 29th 2012:



4 left arm assisted chinups (right hand on ring 3 ring heights below bar)
4 right arm assisted chinups (left hand on ring 3 ring heights below bar)
8 left arm pushups
8 right arm pushups

4 left arm assisted chinups (right hand on ring 3 ring heights below bar)
4 right arm assisted chinups (left hand on ring 3 ring heights below bar)
6 left arm pushups
6 right arm pushups

9 front lever pulls
18 ring pushups

9 front lever pulls
18 ring pushups


Mixed work with muscles ups, rows, inverted shrugs on rings, tuck back lever, front lever pulls, and face pulls.


Notes:

The muscle up transition continues to get easier and easier. I've also lowered the ring height for my one arm pullup progressions. Gonna adjust my face pull form, as I realized I was bringing my elbows up too high
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EnchantedBoo



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Join date : 2011-09-12

PostSubject: Re: EnchantedBoo's training log   Wed Oct 31, 2012 10:35 pm

Tuesday October 30th 2012:


Ultimate practice 7-9pm. Tweaked something around my right hip flexor area while doing cutting drills, gonna go to the chiropractor on friday.



Wednesday October 31st 2012:


5 left arm assisted chinups (right hand on ring 3 ring heights below bar)
5 right arm assisted chinups (left hand on ring 3 ring heights below bar)
8 left arm pushups
8 right arm pushups

4 left arm assisted chinups (right hand on ring 3 ring heights below bar)
4 right arm assisted chinups (left hand on ring 3 ring heights below bar)
6 left arm pushups
6 right arm pushups

9 front lever pulls
18 ring pushups

9 front lever pulls
18 ring pushups


Mixed work with muscle ups, rows, front lever pulls, tuck back lever, inverted shrugs on rings, and face pulls.


Notes: Had to be careful, as my right hip flexor area was still bugging me. My form through the muscle up transition is still getting cleaner each workout. Also, my upper back and delts were getting worked a lot more now that I corrected my form on face pulls. Should help get my shoulders back into place. Still keeping my reps the same on pushing exercises to help with this as well.
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EnchantedBoo



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Join date : 2011-09-12

PostSubject: Re: EnchantedBoo's training log   Sat Nov 03, 2012 12:08 am

Friday November 2nd 2012:



5 left arm assisted chinups (right hand on ring 3 ring heights below bar)
5 right arm assisted chinups (left hand on ring 3 ring heights below bar)
8 left arm pushups
8 right arm pushups

4 left arm assisted chinups (right hand on ring 3 ring heights below bar)
4 right arm assisted chinups (left hand on ring 3 ring heights below bar)
6 left arm pushups
6 right arm pushups

9-10 front lever pulls
18 ring pushups

9 front lever pulls
18 ring pushups


Mixed work with muscle ups, rows, front lever pulls, tuck back lever, inverted shrugs on rings, and face pulls.



Notes: Starting to see some mass gains, as I'm entering my 4th week of putting on weight. Gonna keep taking it slow and steady.
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EnchantedBoo



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Join date : 2011-09-12

PostSubject: Re: EnchantedBoo's training log   Wed Nov 07, 2012 4:21 pm

Monday November 5th 2012:


6 left arm assisted chinups (right hand on ring 3 ring heights below bar)
6 right arm assisted chinups (left hand on ring 3 ring heights below bar)
8 left arm pushups
8 right arm pushups

4 left arm assisted chinups (right hand on ring 3 ring heights below bar)
4 right arm assisted chinups (left hand on ring 3 ring heights below bar)
6 left arm pushups
6 right arm pushups

10 front lever pulls
18 ring pushups

9 front lever pulls
18 ring pushups



Mixed work with muscle ups, rows, front lever pulls, tuck back lever, inverted shrugs on rings, and face pulls.






Wednesday November 7th 2012:


6 left arm assisted chinups (right hand on ring 3 ring heights below bar)
6 right arm assisted chinups (left hand on ring 3 ring heights below bar)
8 left arm pushups
8 right arm pushups

4 left arm assisted chinups (right hand on ring 3 ring heights below bar)
4 right arm assisted chinups (left hand on ring 3 ring heights below bar)
6 left arm pushups
6 right arm pushups

10 front lever pulls
18 ring pushups

9 front lever pulls
18 ring pushups



Mixed work with muscle ups, rows, front lever pulls, tuck back lever, inverted shrugs on rings, and face pulls. Also did speed rope, squat jumps, lunge jumps, long jumps, bridges, and a little bit of glute ham work.
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EnchantedBoo



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Join date : 2011-09-12

PostSubject: Re: EnchantedBoo's training log   Sat Nov 10, 2012 12:16 am

Friday November 9th 2012:



6 left arm assisted chinups (right hand on ring 3 ring heights below bar)
6 right arm assisted chinups (left hand on ring 3 ring heights below bar)
8 left arm pushups
8 right arm pushups

5 left arm assisted chinups (right hand on ring 3 ring heights below bar)
5 right arm assisted chinups (left hand on ring 3 ring heights below bar)
6 left arm pushups
6 right arm pushups

10 front lever pulls
18 ring pushups

9 front lever pulls
18 ring pushups


Mixed work with rows, muscle ups, front lever pulls, tuck back lever, inverted shrugs on rings, and face pulls. Also did speed rope, long jumps, squat jumps, lunge jumps, bridges, L-sits, and glute ham work when I got home.


Notes: Muscle up transition is really starting to even out, rather than favoring my right side slightly (partially due to less range of motion on my left side). Also starting to feel stronger on back lever progressions. Mass gains are still coming along nicely as well.
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Vibe95



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Join date : 2012-06-18

PostSubject: Re: EnchantedBoo's training log   Sat Nov 10, 2012 12:59 am

Hey Boo i have a question how did u get ur 1 arm pushup? what kind of progression u use?
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EnchantedBoo



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Join date : 2011-09-12

PostSubject: Re: EnchantedBoo's training log   Sat Nov 10, 2012 1:11 am

If you go back to page 11 of this log, you can see where I started working assisted one arm variations. Basically I just stuck my non working hand out to the side, then starting subtracting fingers on that hand until I got down to 2. After that I put all of my finger tips together into a single point and worked with that. When that got too easy, I subtracted the leg on the same side as my working arm. After doing those for a while, I finally hit a true one arm pushup on each side. I also found it useful to include some negatives and static holds for the true one arms. Once you're at the one leg/single point pushups, you should have enough strength to go down into a partial one arm pushup, then just hold that low point as long as you can.
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Vibe95



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Join date : 2012-06-18

PostSubject: Re: EnchantedBoo's training log   Sat Nov 10, 2012 1:32 am

ahh thx man
btw when u do your one arm pushups is your elbow suppose to flare out or tucked in close to your body?
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EnchantedBoo



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Join date : 2011-09-12

PostSubject: Re: EnchantedBoo's training log   Sat Nov 10, 2012 1:41 am

I do a mix of both. My arm is maybe 30-40 degrees out from my side. I try not to flare it out too much, as this places more stress on the shoulder, which I want to avoid given how messed up my shoulders still are haha.
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EnchantedBoo



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Join date : 2011-09-12

PostSubject: Re: EnchantedBoo's training log   Tue Nov 13, 2012 4:44 am

Monday November 12th 2012:



7 left arm assisted chinups (right hand on ring 3 ring heights below bar)
7 right arm assisted chinups (left hand on ring 3 ring heights below bar)
8 left arm pushups
8 right arm pushups

5 left arm assisted chinups (right hand on ring 3 ring heights below bar)
5 right arm assisted chinups (left hand on ring 3 ring heights below bar)
6 left arm pushups
6 right arm pushups

10 front lever pulls
18 ring pushups

9 front lever pulls
18 ring pushups



Mixed work with rows, muscle ups, front lever pulls, back lever progressions, inverted shrugs on rings, and face pulls. Also did speed rope, long jumps, squat jumps, and lunge jumps when I got home.


Notes: Definitely a noticeable increase in strength this workout. I think my progress is starting to speed up a little as I put on mass. I was doing much more solid sets of muscle ups than I've ever done before. Tuck back lever is also feeling stronger, so I tried sticking one leg out and I can get a decent way back. Need to clean up the form though. Form on shrugs is also getting a lot better. My shoulders are feeling healthier overall, so hopefully as I continue to add mass they'll come fully into place.
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