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 Training log, road to BBR *edit ***COMPLETED WITH VIDEO***

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Sai

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Join date : 2011-08-07
Age : 32
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PostSubject: Training log, road to BBR *edit ***COMPLETED WITH VIDEO***   Wed Oct 19, 2011 6:18 pm

Everyones got one up so i might aswel =P

O yea this is pretty sad but i keep all my training log since i started training 4th January 2011 on my phone... Just so one day in 3 years time i can look back and see how much i've progressed

This is mainly training basics for endurance so i can do the BBR with perfect form and good times one day

Im starting the training log from Oct so i dont bore people too much

3rd Oct 2011
In a set 25 dips 15 pull ups 20 press ups X4 (about 3 mins rest between each set)

Then 10 diamond push ups and 10 pull ups X6 (about 2 mins rest between sets)

4th Oct 2011
Spin class at a gym

5th oct 2011
5 Muscle ups 25 dips 20 pullups 40 pressups x4

a few core and levers

6th oct
Swimming 2 hour session

7th Oct

Abs only

30 sit ups 20 leg raises 15 ab rollers X6 no rest in between

9th Oct
warm up was Barbarian contest i did 28 chin ups and 7 X muscle ups

Then we went on to do 30 dips 20 pullups and 40 pressups X4

10th Oct

Muay thai lesson

11th Oct

Spin lesson

12th Oct

attempted Barbarian req

Did it but just by the miliseconds (form can be slightly better especially on the last five MU)

then did some training forgot what but just basics (pullups/dips/push ups)

15th Oct

Met UK Bar Barian Jay (killing gravity) and Tim from the forums

we did: 5 MU 30 DIP 20 pullups 40 pressups X5

then a few core training.

17th

Started a crossfit training course.
didnt do much just chat about health and safety

18th

Met with Jay again

Lots of basics lost count because we varied it so much but

started with 65 push ups 20 pull ups and 35 dips

then went on to the classic 30 dips 20 pullups 40 pressups

and the rest is history.

Thanks for reading probably boring you guys, Il update more as i go along








Last edited by Sai on Thu Nov 17, 2011 12:44 pm; edited 1 time in total
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Fed X

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PostSubject: Re: Training log, road to BBR *edit ***COMPLETED WITH VIDEO***   Wed Oct 19, 2011 8:58 pm

that is great!!!
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Johnny 5

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PostSubject: Re: Training log, road to BBR *edit ***COMPLETED WITH VIDEO***   Fri Oct 21, 2011 8:04 pm


good work!

The way i see it writing it down on an open forum holds you more accountable. It's a constant reminder that you are committed to your craft. Letting others into your training goals will give you more momentum to achieve them faster and with honesty and integrity.

Best of Strength to you!

No Excuses

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Sai

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PostSubject: Re: Training log, road to BBR *edit ***COMPLETED WITH VIDEO***   Sat Oct 22, 2011 1:13 am

Cheers guys ots good to know im not wasting time writing this but actually getting views. Il post up on a weekly basis and yea " no excuses"
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Sai

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PostSubject: Re: Training log, road to BBR *edit ***COMPLETED WITH VIDEO***   Tue Oct 25, 2011 7:52 pm

19th Oct

Crossfit lesson

learnt overhead press with olympic bar

ended with a session of 5 situps 10 pressups 15 squats we had to do max sets in 10 minutes. I did 13 and a half (5 situps 10 pressups)

20th Oct

Wanted to work on HSPU so i went gym did some more overhead press with

10x 70 kg barbell X5 sets
10x 30kg dumbells X5 sets
10x hand stand wall assisted push ups x5 sets

21st Oct

Crossfit lesson
Learnt the real way to deadlift

22nd Oct

Primrose hill park training met Jay (killing gravity) and briefly trained a few levers with Lee Wade

Training with Jay consisted of

5 MU 5 dips 5 pullups <--- (all on pull up bar without letting go)
30 dips on dip bar
15 pullups
40 pressups X2 sets

we did a Barbarian chin up and press up training afterwards which consisted of

2,4,6,8,10 chin ups (underhand grip)
5,10,15,20,15,10,5, pressups
12-15 pullups
40bar dips (bar behind back with leg raised) x2 sets

5x5 Muscle ups

And a few levers to finish

24th oct

Crossfit lesson

Leant to do a full clean and jerk olympic lifting technique

Did alot of cardio to finish (squats, burpies, cleans and situps)

25th Oct

London fields park

Did hard mode bar contest to warm up 18 reps

10 MU 20 dips 15 pullups (staying on the bar) which burned me out much worse than i thought it would X1 set

then i did 8 sets of

15 triangle push ups 10 pull ups 15 normal push ups 8-10 pull ups


Finished off with 5,10,15,20 pushups 15,10,5 triangle pushups



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Sai

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PostSubject: Re: Training log, road to BBR *edit ***COMPLETED WITH VIDEO***   Tue Nov 01, 2011 8:36 pm

26th Oct

Crossfit

Learnt full Clean and Jerk olympic lifting

27th Oct

Went gym to work legs

Started with a 30 min cycle followed by a 15 mins stepping machine to warm up

weighted squats 6 sets

weighted 20kg-60kg-80kg-100kg-140kg-120kg reps of 15 apart from the 140kg did 10

went on to doing hamstring raise and leg raise machines x6 sets

Leg press machine

40kg x 20 - 120kg x20 - 200kg x 20 240 kg x 15 - 280kg x 15 320kg x10 - 320kg x 10

28th Oct

Crossfit, We are foundation class our teacher called in sick so we joined the main class and did the workout of the day..

And today was extra hard mainly because i worked legs the day before today consisted of..

400metre run and 50 squats with no rest four times.. (the squats farked me up, if i knew i had this coming i wouldnt have worked legs a day before lol)

Then we did a timed exercise..

As many 1 Muscle up on the rings and 5 Chin up on a bar (underhand grip)
within 10 minutes

I managed to do 15 (came 1st position for that day)

Skipped 29th-31st (couldnt find time)

1st Nov

Park training

65 press up 20 pull ups 25 dips

Then did hard mode Nov challenge ( 3xMU 30xDip 15Xpullups 30Xpressups 3xMU)

Then did normal mode Nov challenge but didnt record it (5 pullups 23XDips 13Xpullups 28Xpressups 5xPullups)

Done some pullup holds 15 secs chin on top of bar, 15 secs head just below bar, 15 secs arms extended, 15 secs chin on top of bar 15 secs head just below bar (without letting go of bar). Then drop and 50 pressups without rest

Did 65 pressups Then 15 Chin ups with 15 headbangers


5X4 Muscle ups to finish
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Sai

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PostSubject: Re: Training log, road to BBR *edit ***COMPLETED WITH VIDEO***   Tue Nov 08, 2011 5:46 pm

2nd Nov

Hand stand push up 5reps x 5sets pushes (wall assisted)

Hand stand wall assisted holds 45 seconds x 5 sets (minimum assistance as possible)

Clean and jerk

5x 5 sets of 80kg (176lbs)

dumbell head press 4 x 27kg(60 lbs) dumbells on each hand

4th Nov

Abs

super set consisted of.. 30 sit ups 20 leg raises and 15 ab roller. x5 sets

5th nov

Park training

Did nov bar barians challenge

normal mode once to warm up
Hard mode once
then normal mode again x 2

did 6 pull ups x 15 sets with 45-60 seconds rest for each set

9 dips x 15 sets with 45-60 seconds rest for each set

finished with 10 push ups x 15 sets with 30-45 seconds rest for each set

7th Nov

Park training

20kg (45 lbs) vest pull ups 5 reps x 15 sets for 45 to 60 seconds rest each set

then did a exercise i cant really explain but yea worked the lats for 15 sets lol..

8th Nov

Did similar to the 7th but working tricepts instead.

27kg(60lbs) vest + 23kg(50lbs) in bag so 50kg or 110lbs total weight for push ups x5 reps x 15 sets 45-60 secs rest between sets

Then dips 20 kg vest 5 reps x 15 sets 45-60 secs between sets

Then triangle push ups with 5kg (11lbs) weight in bag , 6 reps x 15 sets 30-45 secs between sets

Thanks for reading lol

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Sai

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PostSubject: Re: Training log, road to BBR *edit ***COMPLETED WITH VIDEO***   Thu Nov 17, 2011 12:42 pm

9th November

Abs

superset 30 sit ups, 20 leg raises 12 ab rollers x5 sets

farmers chop for obliques 20x 5 sets

11th November

Attempted bbr

Couldnt finish stopped on 20 pullups ( think my lats was still hurt up from the 7th Nov weighted pullups)

decided to go home and try another day

13th November

Bbr attempt 3

Completed and did it in decent time, form could be a little better.. (video posted in Nov contest/challenges forum)


14th November

practiced handstands against wall spent about 2 hours just trying to hold on and off wall 20-30 secs at a time

15th november

Went to gym

worked on cardio and legs

30 mins on cycle machine 20 mins on rowing machine

legs did leg curls leg raises and squats for 5 sets

then did leg press for 6 sets

other leg exercises i dont kno the name, but yea its still hurting now as im tying this up lol

16th

BBR attempt 4! a little better on form times was a bit off to be honest i dont think i was feeling 100% as soon as i did my first muscle up i could tell it was going to be a struggle to complete..

then did a weighted vest session

10 sets for 5 pullups 30 secs rest with 15kg weighted vest

10 sets of 6 dips 30 secs rest with 15kg weighted vest.

well im pretty happy i finally completed the BBR here is the video of my 4th attempt



Im defo gonna do another attempt but i wont post here anymore

My next training log will be my "road to 30 secs front and back lever"


Thanks for reading

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Fed X

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PostSubject: Re: Training log, road to BBR *edit ***COMPLETED WITH VIDEO***   Thu Nov 17, 2011 9:48 pm

awesome vid bro!!! btw nice log there
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Sai

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PostSubject: Re: Training log, road to BBR *edit ***COMPLETED WITH VIDEO***   Fri Nov 18, 2011 1:36 pm

Ice Berg Slim Slang wrote:
awesome vid bro!!! btw nice log there

Thanks man!
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CarGo

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PostSubject: Re: Training log, road to BBR *edit ***COMPLETED WITH VIDEO***   Sat Feb 04, 2012 4:10 pm

sai awesome, very motivating your way ... inspired me quite well so I'll take it as routine these coming months and will keep you posted ...
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Sai

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PostSubject: Re: Training log, road to BBR *edit ***COMPLETED WITH VIDEO***   Sat Feb 04, 2012 4:41 pm

CarGo wrote:
sai awesome, very motivating your way ... inspired me quite well so I'll take it as routine these coming months and will keep you posted ...

Thanks CarGo! And good luck to your road to BBR.

I always told myself although the end result is important (in every goal) most importantly enjoy the road to it!
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Daniel

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PostSubject: Re: Training log, road to BBR *edit ***COMPLETED WITH VIDEO***   Sun Feb 05, 2012 9:06 am

Great log of your training Sai.
It's awesome you are learning olympic lifts too Wink
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