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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   Fri Nov 16, 2012 1:16 am

Wednesday November 14th 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, tuck back lever, 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   Fri Nov 16, 2012 10:40 pm

Friday November 16th 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

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)
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 hangs on rings, face pulls, and some cable external rotations.



Notes:Started supplementing creatine yesterday to help with putting on mass and getting my shoulders healthy. Strength jumped again all around this workout. Got more reps on my one arm chin progressions, worked on evening out my front lever form, muscle ups are getting better and more explosive, back lever is feeling much stronger and I can now alternate sticking a leg out at a time. I threw in some external rotation work to help with getting my shoulders into place as well.
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EnchantedBoo



Posts : 308
Join date : 2011-09-12

PostSubject: Re: EnchantedBoo's training log   Tue Nov 20, 2012 2:21 am

Monday November 19th 2012:



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

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)
6 left arm pushups
6 right arm pushups

10 front lever pulls
18 ring pushups

10 front lever pulls
18 ring pushups



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


Will do notes tomorrow
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EnchantedBoo



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Join date : 2011-09-12

PostSubject: Re: EnchantedBoo's training log   Thu Nov 22, 2012 5:05 am

Wednesday November 21st 2012:



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

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)
6 left arm pushups
6 right arm pushups

10 front lever pulls
18 ring pushups

10 front lever pulls
18 ring pushups


Mixed work with pullups, muscle ups, inverted shrugs on rings, front lever pulls, tuck back lever, and one arm dumbbell snatches (45 lbs max),


Notes; Muscle up form continuing to improve, I can now kip up through the transition from a dead hang. I've also started incorporating dumbell snatches into my workouts because they hit a lot of areas i lack in all at once.
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EnchantedBoo



Posts : 308
Join date : 2011-09-12

PostSubject: Re: EnchantedBoo's training log   Sun Nov 25, 2012 1:14 am

Friday November 23rd 2012:


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

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)
6 left arm pushups
6 right arm pushups

10 front lever pulls
18 ring pushups

10 front lever pulls
18 ring pushups



Mixed work with muscle ups, ring work (front lever progressions, back lever progressions, inverted shrugs, transition work), bridges and L-sits.


Notes: Muscle ups are really getting strong. I can hang off a low bar and still get over the bar in one movement from a dead hang. I've worked in transitioning from tuck back lever to tuck front lever on rings. Also did tuck and advanced tuck front lever holds, back lever holds with one leg out and tuck, and snatches (45 lbs max one arm). I'm gonna start working with the L-sit more again as that should help refix my shoulders. Gonna have to foam roll a lot so my quads don't get even tighter though.
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EnchantedBoo



Posts : 308
Join date : 2011-09-12

PostSubject: Re: EnchantedBoo's training log   Mon Nov 26, 2012 4:17 pm

Monday November 26th 2012:


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

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)
6 left arm pushups
6 right arm pushups

10 front lever pulls
18 ring pushups

10 front lever pulls
18 ring pushups


MIxed work with rows, muscle ups, ring work (inverted shrugs, back lever progressions, front lever progressions, transitions), dumbell snatches (50 lbs max one arm, 25 lbs max two arms), cable external rotations and shoulder extensions. L sit (tuck) and bridge work when I got home.


Notes: Trying to tighten up my form on a lot of exercises so I can keep progressing. Doing transitions between back and front lever progressions on rings gave my forearms a huge pump, so I'm going to keep working those. Weight for one arm snatches also went up from 45 lbs to 50 lbs, although I didn't try pushing my max on two arm snatches. Threw in a little bit of cable work for my shoulders. I'm also gonna reintegrate L-sit progressions back into my training, as that's what probably fixed my shouilders the first time around, because of the extension involved in the movement. Mass gains are still coming along well, as I'm up to about 143 and I can see a lot of progress in my abs, serratus anterior, and overall uppper body.



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EnchantedBoo



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Join date : 2011-09-12

PostSubject: Re: EnchantedBoo's training log   Wed Nov 28, 2012 3:41 pm

Tuesday November 27th 2012:


Ultimate practice at 9pm. An old left foot injury was bugging me so I didn't play this practice, but I got a lot of throwing in. My one hand grabs are improving drastically, and my handling overall is getting much better. Still need to work on my left handed throws more, but my shoulder is a bit of a limiting factor at the moment.


Wednesday November 28th 2012:


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

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

11 front lever pulls
18 ring pushups

10 front lever pulls
18 ring pushups



Mixed work with rows, muscle ups, front lever pulls, ring work (back lever progressions, front lever progressions, inverted shrugs, transitions), one arm dumbbell snatches (50 lbs max), cable external rotations and extensions. L-sit (tuck) and bridge work when I got home.


Notes: Felt a little tired at the beginning of the workout, seeing as I was in the gym by 7am or so, but ended up having an awesome workout anyway. I'll probably make my one arm pullup progressions harder next week.
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EnchantedBoo



Posts : 308
Join date : 2011-09-12

PostSubject: Re: EnchantedBoo's training log   Fri Nov 30, 2012 5:39 pm

Friday November 30th 2012:




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

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

11 front lever pulls
18 ring pushups

10 front lever pulls
18 ring pushups



Mixed work with rows, muscle ups, front lever pulls, ring work (back lever progressions, front lever progressions, inverted shrugs, transitions), one arm dumbbell snatches (50 lbs max), cable external rotations and extensions. L-sit (tuck, one leg out, full) and bridge work when I got home.



Notes: Still feeling stronger pretty much every workout. My ring work is definitely improving, as my holds are getting longer on the one leg out back levers and advanced tuck front levers. Tried doing a one leg out front lever hold but my hips were sagging a little. My L-sit is also improving again and my shoulders feel healthier every time I do them. Gonna keep working on regaining my 20 second full L-sit hold (and then moving onto v-sit/manna progressions), as thats when my shoulders should re-fix themselves, if not sooner.
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EnchantedBoo



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Join date : 2011-09-12

PostSubject: Re: EnchantedBoo's training log   Wed Dec 05, 2012 3:44 pm

Monday December 3rd 2012:


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

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

11 front lever pulls
18 ring pushups

10 front lever pulls
18 ring pushups


Mixed work with rows, face pulls, muscle ups, front lever pulls, ring work (front lever progressions, back lever progressions, inverted shrugs, transitions, tuck L-sit), one arm dumbbell snatches (55 lbs max), and dumbbell swings (30 lbs max). L-sit (tuck, one leg out) and bridge work when I got home.


Notes: Threw in a little bit of L-sit work on rings before snatches to help loosen my shoulders up. Really need to get my form better on the ground before I can do anything proper on rings though. Max weight on snatches also went up to 55 lbs, but I'm gonna keep working around the 50 lbs range, as my form is better.
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EnchantedBoo



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Join date : 2011-09-12

PostSubject: Re: EnchantedBoo's training log   Thu Dec 06, 2012 12:57 am

Wednesday December 5th 2012:



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

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

12 front lever pulls
18 ring pushups

10 front lever pulls
18 ring pushups



Mixed work with rows, face pulls, muscle ups, front lever pulls, ring work (front lever progressions, back lever progressions, inverted shrugs, transitions, tuck L-sit), one arm dumbbell snatches (50 lbs max), and dumbbell swings (30 lbs max). L-sit (tuck, one leg out) and bridge work when I got home.


Notes: Still feeling stronger and stronger. Gonna make my one arm pullup progressions harder soon. Forms improving in pretty much everything. Also I'm really starting to see some mass gains in my legs and my entire torso, particularly my lower back and obliques. I can feel my shoulders getting closer and closer to coming back into place as well. Gonna keep hitting L-sits hard over winter break now that I'm done with finals. Hopefully my shoulders will be fixed by the time I come back for winter quarter, so I can go harder on the ultimate field. Gonna need to get my conditioning back though, as I haven't done any in quite a while.
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EnchantedBoo



Posts : 308
Join date : 2011-09-12

PostSubject: Re: EnchantedBoo's training log   Wed Dec 12, 2012 3:47 am

Friday December 7th 2012:


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

One arm chinup static holds and negatives
6 left arm pushups
6 right arm pushups

12 front lever pulls
18 ring pushups

10 front lever pulls
18 ring pushups


Mixed work with rows, muscle ups, front lever pulls, ring work (front lever progressions, back lever progressions, transitions, inverted shrugs, tuck L-sit), one arm dumbbell snatches (50 lbs max), and dumbbell swings, L-sit (tuck, one leg out) and bridge work when I got home.


Notes: Bit of a frustrating workout for me. Ate too much the day before so I was just feeling off and kinda weak.


Last edited by EnchantedBoo on Wed Dec 12, 2012 5:38 am; edited 1 time in total
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EnchantedBoo



Posts : 308
Join date : 2011-09-12

PostSubject: Re: EnchantedBoo's training log   Wed Dec 12, 2012 4:11 am

Monday December 10th 2012:


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

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

12 front lever pulls
18 ring pushups

10 front lever pulls
18 ring pushups


Mixed work with rows, muscle ups, front lever pulls, ring work (front lever progressions, back lever progressions, transitions, inverted shrugs, tuck L-sit), one arm dumbbell snatches (50 lbs max), and dumbbell swings (45 lbs max). L-sits (12 sec tuck, untimed one leg out) work when I got home.

Notes: Gonna keep my one arm pullup progressions the same for now and focus on using the assisting arm less and making sure I really pull hard at the top. Also trying to tighten up my form on front lever progressions, but I need to get my shoulder blades back into place before my form can be 100%. L sit is already improving rather rapidly so I'm going to start keeping track of my maximums.
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EnchantedBoo



Posts : 308
Join date : 2011-09-12

PostSubject: Re: EnchantedBoo's training log   Thu Dec 13, 2012 11:22 pm

Wednesday December 12th 2012:

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

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

12 front lever pulls
18 ring pushups

Mixed work with rows, muscle ups, ring work (front lever progressions, back lever progressions). L sit(untimed tuck, 7sec max one leg out) and light one arm dumbbells snatches when I got home.

Notes: Not a great workout today. Just generally weak feeling and something popped in my left shoulder scapula/shoulder area while I was resting before my first set of front lever pulls. I fixed it temporarily and I'll be seeing the chiropractor tomorrow. I'm also gonna keep all my moves at maintenance while I get my L-sit stronger so my shoulders can fix themselves.
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EnchantedBoo



Posts : 308
Join date : 2011-09-12

PostSubject: Re: EnchantedBoo's training log   Sun Dec 16, 2012 12:36 am

Saturday December 15th 2012:


15sec left leg out L-sit
15sec right leg out L-sit
7-8 front lever pulls

12sec left leg out L-sit
12sec right leg out L-sit
4-5 front lever pulls

8 left arm assisted chinups (feet on chair)
8 right arm assisted chinups (feet on chair)
8 left arm pushups
8 right arm pushups

8 left arm assisted chinups (feet on chair)
8 right arm assisted chinups (feet on chair)
6 left arm pushups
6 right arm pushups

Mixed work with dumbbells rows, one arm dumbbell snatches (45 lbs max), dumbbell swings (45 lbs max), a few dumbbells squats, and a full L-sit


Notes: Changed the routine around today since my university gym is closing soon during break. This new one is pretty similar to the one I used right before my shoulders first fixed themselves, so hopefully I'll see some progress. I've dropped muscle ups and back lever progressions for now while I strengthen out my scapular retractors, scapular depressors, and external rotators. I'm also really tightening up my form on all exercises, concentrating on emphasizing the negative to help with mass gains. My L-sit is coming along very quickly, as I can already do a full one again, albeit with pretty poor form.
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EnchantedBoo



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PostSubject: Re: EnchantedBoo's training log   Tue Dec 18, 2012 8:23 am

Sunday December 16th 2012:

Rest day. Shoulders starting to shift backward a little.



Monday December 17th 2012:

Was going to do a workout, but my elbows were too sore. Did some L-sit work (12 sec max) throughout the day instead. My scapula have started the process of shifting back into place, so it shouldnt be too long now before they'e fully healthy.




Last edited by EnchantedBoo on Thu Dec 20, 2012 11:04 pm; edited 1 time in total
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EnchantedBoo



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PostSubject: Re: EnchantedBoo's training log   Wed Dec 19, 2012 9:00 pm

Tuesday December 18th 2012:


15sec L-sit
7 front lever pulls

11sec L-sit
4 front lever pulls

burnout reverse flies



Notes: Shoulders still shifting backward a lot, so I just did a workout to help facilitate that. Also did more work throughout the day
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EnchantedBoo



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PostSubject: Re: EnchantedBoo's training log   Fri Dec 21, 2012 12:44 am

Wednesday December 19th 2012:


More shifting, more rehab work.
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EnchantedBoo



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PostSubject: Re: EnchantedBoo's training log   Fri Dec 21, 2012 9:25 pm

Thursday December 20th 2012:


More shifting, more rehab work. L-sit is up to 21 seconds max
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EnchantedBoo



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PostSubject: Re: EnchantedBoo's training log   Sun Dec 23, 2012 11:51 pm

Saturday December 22nd 2011:

22sec L sit
7 front lever pulls

13sec L sit
tuck front lever


A few one arm pushups and assisted one arm pullups.


Notes: Shoulders are now moving too much to do a full workout until theyre completely fixed. Gonna keep hitting L-sits hard. Im also starting to see increases in my lung capacity again as my chest loosens up.
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EnchantedBoo



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PostSubject: Re: EnchantedBoo's training log   Fri Dec 28, 2012 10:52 pm

Friday December 28th 2012:


Mixed work with rows, L-sit (21 sec max), and a little bit of tuck front lever work.


Notes: Shoulders have still been shifting a lot, although I had a bit of a set back after going to see a movie on christmas. I've been doing work intermittently throughout most days to help fix things, so I'm only logging max attempts for now. L-sit form continues to improve, as I'm getting my legs higher and my hips farther forward. I'm currently working with full L-sits, as well as tuck w/ my hips pushed very far forward (think v-sit without extended legs). Rows were feeling good, and I've been doing my sets dorian yates style, focusing on slow negatives and going to failure, as this is really improving the quality of my workouts.


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EnchantedBoo



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PostSubject: Re: EnchantedBoo's training log   Tue Jan 15, 2013 4:20 pm

Well, after a hiatus from my training log, I thought I'd give an update on my current situation. I've spent the last couple weeks doing everything I could to rehabilitate my shoulders on my own, only to have things get a little better and then start getting worse.

After a recommendation from a family friend, I went in to see Mark Reifkind of Girya Strength today at 6am. The session was amazing, and I'll definitely continue to work with him. We covered a lot of upper body stuff today that is already improving my mobility drastically. Gonna book another session soon, continue to rehabilitate, and probably learn kettlebell style training from him as well.
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1stratos1

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PostSubject: Re: EnchantedBoo's training log   Tue Jan 15, 2013 4:30 pm

Shoulder mobility ? hmmm if u can share any information when u have time it would be really helpfull, or at least tell some exercises that u do and it helps, andmaybe a patern to work ur mobility and things like that Smile

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Goals: Be able to do bar-barians requirements in less than 10 mins, 10 good form one hand push ups, 15 pistols, Be able to do one hand holds on bar and controlled negatives, 1 min hanging l-sit, backlever hold for 5+ secs, advanced tucked FL for 5+ secs, advanced tucked planche for 8+secs etc etc

Long Goal (till summer): My 1st OAC,good BL hold, FL hold, bent arm planche, free handstand push ups, l-sit to handstand on handles, v-sit hold on floor
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EnchantedBoo



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PostSubject: Re: EnchantedBoo's training log   Tue Jan 15, 2013 5:20 pm

I'd say look into self myofascial release with a foam roller or lacrosse ball. Mobility WOD (look it up on youtube) would probably be a good place for information in general. I'm hesitant to show the actual routine I was given, as it's tailored specifically to the issues my own body has. While it is extremely helpful to my issues, it might actually be detrimental to someone who doesn't have my same problems.
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1stratos1

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PostSubject: Re: EnchantedBoo's training log   Tue Jan 15, 2013 8:17 pm

Yep i see, i ll check what u said to take ideas Smile

Thnx man for answering Smile

BTW u workout these days right? u do these routine after ur workout or before? or other day???


Edit after readint the post below: In order not to destroy with these replies ur log i edited here.

I wish u a fast recovery man Smile

_________________
Goals: Be able to do bar-barians requirements in less than 10 mins, 10 good form one hand push ups, 15 pistols, Be able to do one hand holds on bar and controlled negatives, 1 min hanging l-sit, backlever hold for 5+ secs, advanced tucked FL for 5+ secs, advanced tucked planche for 8+secs etc etc

Long Goal (till summer): My 1st OAC,good BL hold, FL hold, bent arm planche, free handstand push ups, l-sit to handstand on handles, v-sit hold on floor


Last edited by 1stratos1 on Tue Jan 15, 2013 8:34 pm; edited 1 time in total
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EnchantedBoo



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PostSubject: Re: EnchantedBoo's training log   Tue Jan 15, 2013 8:23 pm

No problem man. And nah, I've actually had to suspend my regular workouts for the time being while I focus on rehabbing my body. I need to get my mobility/stability back, then ill start working out again. I'm probably going to learn kettlebell style training from Mark once I'm healthy enough, so I'll mix that in with bodyweight training.
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