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AJ.

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PostSubject: boyka training log   Wed Oct 12, 2011 11:19 am

Well, I started my journey (in bodyweight training) in the last days of September.

Quote :
29-09-2011


Handstand Push Ups (wall assisted)
2-3-3-4-5-4-3-3-2-1 Total: 30

Hip Push Ups / Pull ups
10-12-13-14-12-8-6 / 5-6-8-6-8-5-3 Total: 75 / 41

Decline Push Ups / Chin ups
4-5-7-10-8-6-4 / 5-6-7-9-6-5-4 Total: 44 / 42

Uneven Push Ups (ball of basketball) / Commando Pull Ups
4-6-8-10-8-6-4 / 4-6-8-10-8-6-4 Total: 46 / 46

Push Ups / Pull Ups (neutral grip)
16-15-17-16-16-14-12 / 5-6-7-8-7-6-4 Total: 106 / 43


Quote :
03-10-2011

Pull Ups / Push Ups
6-7-9-7-9-7-6-6 / 16-15-17-17-18-15-16-16 Total: 57 / 130

Dips (parallel bars) / Chin Ups
7-8-9-10-8-7-6 / 7-8-9-10-8-7-6 Total: 55 / 55

Negativas Muscle Ups
Isometric Pull Up Hold
Hanging Knee Raises.


Quote :
05-10-2011
Crucifix Push Ups / Pull Ups
6-6-8-10-8-7-6-5 / 6-6-8-7-8-7-6-7 ... Total: 56 / 55

Push Ups (Feet Elevated) / Inverted Row (Feet Elevated)
15-16-17-16-15-16-18-14 / 7-8-9-10-9-8-7-6 ... Total: 127 / 64

Diamond Push Ups / Chin Ups
5-10-10-15-10-10-5 / 7-8-9-10-8-7-6 ... Total: 65 / 55

Push Ups / Close Grip Pull Ups
17-16-19-18-19-17-16-15 / 6-6-7-9-7-6-6-5 ... Total: 140 / 52



Quote :
10-10-2011

Today I did a quick workout, did not have much time.

Pull Ups / Push Ups
7-7-8-7-7-8-7-7-7-5 / 17-16-18-16-18-19-16-15-15 Total: 70 / 150

Dips (parallel bars) / Chin Ups
10-10-10-10-10-10 / 10-10-10-10-10-10 Total: 60 / 60



Quote :
12-10-2011

Pull Ups / Push Ups
7-7-8-7-8-7-7-7-6-6-5 / 15-15-16-16-17-17-15-15-14-15 Total: 75 / 155

Chin Ups / Diamond Push Ups
6-7-8-9-10-9-8-7-6 / 12-13-14-15-16-15-14-13-12 Total: 70 / 124

Dive Bomber Push Ups / Pull Ups (narrow grip)
7-7-7-7-7-6-6-6-6 (feel tired here) / 6-7-8-9-10-9-8-7-6 Total: 59 / 70


Core Crusher by Al Kavadlo
Warm Up: Plank 1min
3 sets of:
10 Hanging Leg Raises
10 Straight Bridge (Hold 2sec on top)
Side Plank 30sec


Advices/sugestions? Anyone? Very Happy


Last edited by boyka on Sat Oct 15, 2011 4:16 pm; edited 5 times in total (Reason for editing : add total of reps / add first workouts)
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Fed X

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PostSubject: Re: boyka training log   Wed Oct 12, 2011 11:54 am

thats awesome!!!
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PostSubject: Re: boyka training log   Wed Oct 12, 2011 12:00 pm

MIC-kommando! wrote:
thats awesome!!!

Thanks, i'm a beginner in bodyweight training ehehe It's the beginning of my journey! Very Happy
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PostSubject: Re: boyka training log   Thu Oct 13, 2011 11:52 am

http://physicalliving.com/pyramid-training-for-pullups-with-john-sifferman/

http://www.extremesealexperience.com/102.l.2410.nAVY_SEAL_PULL_UP_WORKOUT_FROM_HELL
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PostSubject: Re: boyka training log   Thu Oct 13, 2011 11:59 am

MIC-kommando! wrote:
Link1
link 2

Thanks for the links.
I'll start doing that and start doing just DH Pull Ups. Smile

One question, people do a super set:
pull ups with push ups (for example), or do 9 followed sets of pull ups and after that do push ups?
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PostSubject: Re: boyka training log   Fri Oct 14, 2011 12:23 pm

14-10-2011


Squat / Lunge
10-16-20-26-30-26-20-18-14 / 10-16-20-26-30-26-20-18-14 Total: 180 / 180

Pistol Squat
1-2-3-4-5-6-5-4-3-2-1 Total: 36

Calf Raises:
4 sets x (20 each leg + 20 two legs at same time -> no rest between that)

Side Plank:
3 sets x 1min
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PostSubject: Re: boyka training log   Sat Oct 15, 2011 10:08 am

Up! Added to the first post my workouts before being registered on the forum. Cool
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PostSubject: Re: boyka training log   Sat Oct 15, 2011 1:48 pm

Quote :
15-10-2011

Pull Ups
1x5 (warm up)
5x5 (backpack with 5kg/11lbs) slow and controlled reps

Dips
1x5 (warm up)
5x5 (backpack with 5kg/11lbs) slow and controlled reps

Clap Push Ups
3x10

Bar Hang
SET 1: 20 seg (warm up)
SET 2: 50 seg
SET 3: 50 seg
SET 4: 50 seg

Full Fingertip Push Ups
SET 1: 5 reps
SET 2: 5 reps
SET 3: 5 reps
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PostSubject: Re: boyka training log   Sun Oct 16, 2011 3:52 pm

Quote :
16-10-2011

Crunches
1x30 (warm up)

Hanging Bent Leg Raises
2x10

Dragon Flags
1x5
2x5 (I only do negatives here)

Short Bridges
2x20 (2sec on top)
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PostSubject: Re: boyka training log   Mon Oct 17, 2011 4:30 pm

Quote :
17-10-2011

Pull Ups / Push Ups
5-6-7-8-9-8-7-6-5 / 16-17-18-19-20-19-18-17-16 Total: 61 / 160

Dips (parallel bars) / Commando Pull Ups
8-9-10-11-12-11-10-9-8 / 6-7-8-9-10-9-8-7-6 Total: 88 / 70

(I had little time, therefore, decrease the number of sets.)

Chin Ups / Uneven Push Ups
7-8-9-10-11 / 14-15-16-17-18 Total: 45 / 80

Pull Ups (neutral grip) / Push Ups (elevated feet)
7-8-9 / 14-15-16 Total: 24 / 45

Pull movements: 200 reps
Push movements: 373 reps
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PostSubject: Re: boyka training log   Wed Oct 19, 2011 12:51 pm

Quote :
18-10-2011

Kickboxing training, at the end push ups + normal plank + side plank + crunches.

Quote :
19-10-2011

Pull Ups / Push Ups
6-7-8-9-10-9-8-7-6 / 17-18-19-20-21-20-19-18-17 Total: 70 / 169

Dips (parallel bars)
9-10-11-12-13-14-15-14-13-12-11 Total: 134

Pull Ups
5-6-7-8-7-6-5-4-3-2-1 Total: 54
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PostSubject: Re: boyka training log   Thu Oct 20, 2011 6:17 pm

Quote :
20/10/2011

Kickboxing training (training for explosion). We also did push ups, plio push ups, air squats, lunges and crunches.
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PostSubject: Re: boyka training log   Sun Oct 23, 2011 12:57 pm

Quote :
23-10-2011

Push-ups - 25/24/23/22/21
Pull-ups - 10/9/8/7/6
Dips - 15/14/13/12/11
Chin-ups - 10/9/8/7/6
Pistol Squat - 10/9/8/7/6

1 set: 25 Push Ups + 10 Pull Ups + 15 Dips + 10 Chin Ups + 10 Pistol Squat (each leg)
2 set: 24 Push Ups + 9 Pull Ups + 14 Dips + 9 Chin Ups + 9 Pistol Squat (each leg)
(...)
5 set: 21 Push Ups + 6 Pull Ups + 11 Dips + 6 Chin Ups + 6 Pistol Squat (each leg)

A quick workout!
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PostSubject: Re: boyka training log   Mon Oct 24, 2011 3:52 pm

Quote :
24-10-2011

Pull Ups / Push Ups
10-9-8-7-6-5-5 / 30-29-28-27-26-25-24

Then I did a workout for fun Laughing

I did more pull ups, dips, chin ups, archer pull ups and commando pull ups, without counting reps and sets Cool
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PostSubject: Re: boyka training log   Wed Oct 26, 2011 2:51 pm

Quote :
25-10-2011

Boxing training (shadow boxing, pad work, combat, plio push ups, flat leg raises with resistance, crunches with resistance...)

Quote :
26-10-2011

Superset:
Pull Ups / Push Ups
11-10-9-8-7-6-5-5-5-5-5-13 / 25-24-23-22-21-20-19-18-17-16-15-40 Total: 89/260

Today just did this. Neutral
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PostSubject: Re: boyka training log   Wed Oct 26, 2011 8:06 pm

http://www.unique-bodyweight-exercises.com/leg-exercises.html


great training here boyka...here is another awesome link from a great site...check it out
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PostSubject: Re: boyka training log   Thu Oct 27, 2011 6:47 am

MIC-kommando! wrote:
http://www.unique-bodyweight-exercises.com/leg-exercises.html


great training here boyka...here is another awesome link from a great site...check it out

I know the website Very Happy My leg workout is on friday. On other days, I can't abuse because of kickboxing training.
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PostSubject: Re: boyka training log   Tue Nov 01, 2011 3:59 pm

Today I decided to do something different.


Quote :
01-11-2011

Full Push-ups: 2x20

L7 Diamond Push-ups: 2x10 (2 sets of 10 for each arm)

Self-Assisted One Arm Push-ups: 2x10 (2 sets of 10 for each arm)

Diamond Push-ups: 2x20

One-Arm On The Wall: 2x20 (2 sets of 20 for each arm)

One Arm Plank
1x1min (1 set for each arm)

for relaxing:
Dead Hang Pull Ups: 3x8
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PostSubject: Re: boyka training log   Mon Nov 07, 2011 7:02 pm

Quote :
7-Nov-2011

Today just did the first challenge from "Pull Up Portugal". Pretty basic, but it is to begin. Then I went to play basketball.

Quote :
- 15 Australian Chin-Up's
- 25 Standard Push Up's
- 15 Australian Pull - Up's
- 20 Dip's (not do in parallel bars)
- 5 One Leg Squats (each leg)
- Plank (30s)

My first attempt. I lost my balance on pistol squats (I was distracted), I was watching the kids playing football..



Comments are accepted! lol!
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PostSubject: Re: boyka training log   Mon Nov 07, 2011 7:51 pm

bro thats awesome!!! Pull Up Portugal looks like fun
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PostSubject: Re: boyka training log   Tue Nov 08, 2011 6:39 pm

bigbuddyslim75 wrote:
bro thats awesome!!! Pull Up Portugal looks like fun

Thanks. It was my first attemp. I'll do the next most concentrated.


Quote :
08-11-2011

Boxing workout. In the end, push ups, dips and core workout.
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PostSubject: Re: boyka training log   Tue Nov 08, 2011 10:19 pm

good work
do some explove move
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PostSubject: Re: boyka training log   Wed Nov 09, 2011 6:26 pm

nguyenquanghung wrote:
good work
do some explove move

Sometimes I do it Very Happy

Quote :
9-11-2011

Today I bought a push up bars. To test them I do this L-Sit.
Is acceptable? How can I improve?


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PostSubject: Re: boyka training log   Wed Nov 09, 2011 11:08 pm

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PostSubject: Re: boyka training log   Thu Nov 10, 2011 11:18 am

bigbuddyslim75 wrote:

Thanks!!
A good tutorial: http://www.beastskills.com/tutorials/tutorials/36 Cool
When I mastered L-Sit I begin this: http://www.beastskills.com/tutorials/tutorials/46 eheheh
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