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 Training log (female)

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Fi

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PostSubject: Re: Training log (female)   Thu Jun 21, 2012 6:19 pm

Thursday 21st June
Good session today. I think I have finally figured something out - when it hurts tell yourself to STFU and just train harder Smile

So I did:

Warm up:
Jogging
Star jumps
2 dips + 2 push ups for 5 rounds
Basic mobility

Workout:
100 x dips
100 x diamond push-ups
100 x straight bar dips
100 x jumping muscle-ups (if you were at the seminars you'll know what I mean by these)

These were done in 10 sets of 10.

Woohoo! Was pretty much hitting failure by the last round but glad I did it.

Also first day trying out BCAA's so will be interesting to see how recovery is (5g pre workout, 5g in post-workout shake, they taste nasty).


Last edited by Fi on Wed Jun 27, 2012 1:20 pm; edited 1 time in total
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K4lisPeluru

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PostSubject: Re: Training log (female)   Thu Jun 21, 2012 10:29 pm

great! with that workout, i think you're pretty close on getting the first MU.

btw, what brand of BCAA and post workout shake are you taking, and hows that working for you (the post workout shake, in terms of effect and taste)?

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Fi

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PostSubject: Re: Training log (female)   Fri Jun 22, 2012 4:57 am

K4lisPeluru wrote:
btw, what brand of BCAA and post workout shake are you taking, and hows that working for you (the post workout shake, in terms of effect and taste)?

Well it only arrived yesterday, so I can't say that much for the effect yet. I got the iBCAA product from MyProtein.com. They say it's water soluble, but they're lying. I took 5g pre and 5g post workout. Mixed the second lot in my shake (unflavoured whey, chocolate nesquik). I was taking glutamine in that too, but I don't think it really did much so didn't bother getting any more. My goal is only recovery - I don't need any more big muscles! Hopefully the BCAA will help, and also mean that I don't need to be munching down quite so much protein.
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Fi

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PostSubject: Re: Training log (female)   Sun Jun 24, 2012 10:03 am

Friday 22nd June
Was supposed to be resting - went to have a bit of a stretch but got carried away Wink

10 mins warm up on the X-trainer
Some mobility stuff

4 rounds of:

10 x moytatic crunches with 8kg swiss ball
10 x swiss ball pikes
12 x hanging side-side knee raises (6 each side)
10 x HLR (on p-bars)
45 mins side plank (each side)


Saturday 23rd June
Training up at Primrose with the usual crowd plus Bamboo and his brother, who were over from Lithuania. Did some dips - trying to get that move where you move onto your forearms so that they're flat on the bars. Quite hard. Did some nice L-sit chins which I've been practising this week. Did a couple of Bar Club sessions - the tag-team pushups and the hanging pullups. In both I wasn't the last of my team to drop - pretty happy about that! Just messed around a bit with skin the cat, trying to point my toes and get down lower into it. Then did a load of pullups till I felt too weak to do any more.
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K4lisPeluru

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PostSubject: Re: Training log (female)   Sun Jun 24, 2012 10:15 am

Fi, can you recall what was the bar-baric routine? i heard Lee wanted to do something because bamboo was over.
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Fi

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PostSubject: Re: Training log (female)   Sun Jun 24, 2012 10:34 am

K4lisPeluru wrote:
Fi, can you recall what was the bar-baric routine? i heard Lee wanted to do something because bamboo was over.

They filmed a bunch of sets. Nothing in particular - just routines on the bars. Someone from abroad somewhere is over to train at TSP with the NY guys, so I think everyone's shot some footage and gonna upload it to the Facebook page.
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PostSubject: Re: Training log (female)   Sun Jun 24, 2012 4:50 pm

Sunday 24th June
10 minute warm up on the X-trainer
Basic mobility stuff

Barbaric burpees:
40 seconds burpees, 1 minute rest
For 10 rounds
Video uploading - might post it when it's done.

Upped the time from 30s last time to 40s. Those extra 10s were a killer - had to rest mid-set from about the third round onwards. Realised that it's my sixth day training in a row, though, which would explain why I feel a bit broken now Smile
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Fi

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PostSubject: Re: Training log (female)   Mon Jun 25, 2012 8:33 am

Just discovered that one of the things I was trying to do on Saturday are called Russian Dips. My shoulders are hurting today! Realised, thanks to looking back over this training log, that I've trained for 6 days solid so taking a rest day today. Ligaments and tendons are feeling like they need a rest.
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Fi

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PostSubject: Re: Training log (female)   Mon Jun 25, 2012 4:37 pm

Monday 25th June
"Active rest" (ha ha) day - 12 mile bike ride
(to go and check out some bars in a couple of local parks, although neither were as good as Primrose)
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Fi

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PostSubject: Re: Training log (female)   Wed Jun 27, 2012 1:45 pm

The Plan (for the next month)
Since I am training to get a muscle-up, I am making some changes to my training. I am taking a two-pronged approach - increasing endurance with "100 rep" workouts, like the recent one with dips etc. (here) and also intend to do more heavy strength training.

I was going to add weights to my pulls, but after chatting to one of the guys at Primrose, and saying I'd like to be able to do an L-sit pull, he mentioned that pulling my knees up so the top of them is parallel with the ground (sort of a half-L I guess) would be a good progression. That's quite a bit harder than a normal pull-up, so on non-100 reps days I will be working on these. I'll probably do this for a few weeks or a month, and then get back on explosive pulls. Will also be carrying on doing static holds.

On the dip side of things, I intend to do 100 reps of straight bar dips (as well as regular), but for the higher intensity workouts I am going to work on Russian dips.

I have isolated my "weak point" for the MU to be my shoulder strength when my elbows are very bent - either back like in the low point of the RD, or forwards as they would be when you're coming over the bar in a MU. I'm hoping that over the month my tendons/ligaments will adapt.

I have no idea how long it will take me to be able to do a RD, but it's not something I want to rush given the weird tendon aching I had after all the training this past week!

Anyhow, on with the logging...


Tuesday 26th June
Total rest day. Unexpectedly had some free time so went to see my Mum and Dad for the day and ate all their meat and cheese Smile


Wednesday 27th June

5 mile bike ride to the park

100 x pull-ups (15 x close grip, 15 x reverse grip, 70 x normal)
150 seconds of L-sit hold (think the bike ride made these extra hard!)
200 x diamond push-ups

Some stretching

5 mile bike ride back home

The reps were done in 20 sets of 5 x pulls and 10 x pushes.

They hurt, and after the first 6 or so sets I wondered if I was being stupid to continue and whether I'd end up injuring myself, but I just took it slowly and rested loads between the later sets to stay fresh.
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Fi

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PostSubject: Re: Training log (female)   Fri Jun 29, 2012 8:17 am

Thursday 28th June
Another 100 rep workout...

100 x dips
100 x straight bar dips
100 x jumping MU's

It started off hurting and finished hurting. Got woken in the middle of the night by cramp in my, er, right pec! Very weird. Can almost feel the muscles being ripped up when I train and rebuilding when I sleep. That said, I feel ok today - no injuries at least, just some aching.

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K4lisPeluru

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PostSubject: Re: Training log (female)   Fri Jun 29, 2012 9:21 am

wow Fi you are incredibly strong! i like the 100 rep idea. might just add into my training.
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Fi

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PostSubject: Re: Training log (female)   Fri Jun 29, 2012 11:26 am

K4lisPeluru wrote:
wow Fi you are incredibly strong! i like the 100 rep idea. might just add into my training.

I actually got the idea off Cody! It's worked out for me ok - breaking them up into lots of sets makes it achievable, although I have to say one arm is hurting today. Hope it will be ok for training with the guys tomorrow as I want to actually get some video footage of myself doing pull-ups etc. (instead of just burpees!).

Anyway, I don't know why you're calling me strong - you kicked my a$$ on those push-ups! Now I'm back to the bottom of the table ;(
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Fi

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PostSubject: Re: Training log (female)   Sat Jun 30, 2012 7:45 am

Friday 29th June

The first run in my Vibram FiveFinger shoes (I've had them for two weeks, done lots of walking in them and decided to do a run to see how it went).

1km run (@10.5km/h), 0.2km walk x 3

100 x pistol squats (in sets of 5 and 10)
Getting better at these - hopefully be fully flat in a few months.

Lots of stretching and muscle rolling, especially for my arms which hurt a lot. And half an hour in the steam room (getting it in before the gym membership ends tomorrow!)

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.



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PostSubject: Re: Training log (female)   Sat Jun 30, 2012 2:03 pm

I'm actually going to be working on a lot of weighted stuff as soon as my elbow stops hurting. Sad

Let's have a race to a good clean muscle-up! Very Happy (both arms over at the same time)

I'm pretty sure the key to muscle-ups is having enough strength to pull through the transition. So if you can pull to your lower abs, you would fly right past the transition, and muscle-ups would be nothing.

I'm not really sure where I'm going to start off with the weighted stuff, but I'm going to make sure I add at least 2.5lbs per week.
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PostSubject: Re: Training log (female)   Tue Jul 03, 2012 6:25 pm

Cody. wrote:
I'm actually going to be working on a lot of weighted stuff as soon as my elbow stops hurting. Sad

Let's have a race to a good clean muscle-up! Very Happy (both arms over at the same time)

I'm pretty sure the key to muscle-ups is having enough strength to pull through the transition. So if you can pull to your lower abs, you would fly right past the transition, and muscle-ups would be nothing.

I'm not really sure where I'm going to start off with the weighted stuff, but I'm going to make sure I add at least 2.5lbs per week.

Yeah, the whole weighted stuff really can place extra stress on your elbow joints/tendons, and even shoulder. Try changing your warm up routine Cody, i've lost all pain again in my elbows and i'm back to weighted again since i changed my warm up routine, cool aint it!

4th day rest Fi....??
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PostSubject: Re: Training log (female)   Tue Jul 03, 2012 6:32 pm

Saturday 30th June
Mostly rested, went up to Primrose to meet up with the guys. Did a few reps (couldn't help myself) and nailed an L-sit pull-up, which was cool. But shoulder/arm was still hurting.

--------

Monday 2nd July
Thought I'd get back on it... Went for pyramids so lower reps:

Set One
1/2/3/4/5/4/3/2/1 - pull ups (25 total)
2/4/6/8/10/8/6/4/2 - burpees (50)
2/4/6/8/10/8/6/4/2 - hanging leg raises (50)

Set Two
2/4/6/8/10/8/6/4/2 - straight bar dips (50)
2/4/6/8/10/8/6/4/2 - jumping MU's (50)

Set Three
1/2/3/4/5/4/3/2/1 - neutral grip pull ups (25 total)
2/4/6/8/10/8/6/4/2 - diamond push-ups (50)

Set Four
2/4/6/8/10 - regular dips

Shoulder/arm started hurting again so stopped Sad

----------

Tuesday 3rd July
Gonna rest my arm for a while. Don't want to aggravate it any more.

Went for a 6.5km run with 5 x stops for 20 x burpees and 20 x pistols (100 of each in total).


Last edited by Fi on Thu Jul 05, 2012 5:25 pm; edited 1 time in total
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PostSubject: Re: Training log (female)   Thu Jul 05, 2012 5:24 pm

Thursday 5th July

Interval training:
300m running fast
1 minute rest
300m jog

For 8 rounds

1km warm-up/cool down

5.8km total

100 x hollow rocks

10 x pistols just to see how they felt (answer = pretty good)

Been using my stick and doing some work on it with a tennis ball (myofascial rolling). Wanna train pull-ups but gonna rest still.
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Fi

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PostSubject: Re: Training log (female)   Sat Jul 07, 2012 3:49 pm

Saturday 7th July
6.5km run
80 x pistol squats
100 x hollow rocks (4 x 25)
4min side plank (4 x 30s on each side)
Stretching

Still resting the shoulder. Gonna try some pushing stuff tomorrow - fingers crossed it goes ok (although I think it'll be the pull-ups that're the true test).
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PostSubject: Re: Training log (female)   Sat Jul 07, 2012 7:34 pm

gl! let us know how it goes!
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PostSubject: Re: Training log (female)   Sat Jul 07, 2012 8:51 pm

hope your arm feels better!!!
btw when u go train do you plan out what you're going to train or you just do whatever muscle group that isn't tired?

P.S. Fi you're a monster lol (in a good way)
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Fi

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PostSubject: Re: Training log (female)   Sun Jul 08, 2012 5:38 pm

Vibe95 wrote:
hope your arm feels better!!!
btw when u go train do you plan out what you're going to train or you just do whatever muscle group that isn't tired?

P.S. Fi you're a monster lol (in a good way)

Hehe thanks!

And regarding a plan, this post on my blog should answer your question! Smile

My plan for tomorrow is as follows:
Maximum or 20 pull-ups, 20 dips and 50 push-ups. And maybe 10 x 40s burpees with 1 minute rest.

Since it's my first time back after a week resting my shoulder, I'm going to keep it super light. And I am going to lay off the high rep stuff until I feel it's fully healed. Hopefully that won't be long as I am dying to get back to normal - hate running! Wink
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PostSubject: Re: Training log (female)   Sun Jul 08, 2012 6:34 pm

Fi you have a whole blog!!! THATS SO AWESOME!!!!
btw how should i plan what to do though?
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Fi

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PostSubject: Re: Training log (female)   Sun Jul 08, 2012 6:49 pm

Yup! Had it for nearly 5 years now - crazy. Not all about calisthenics though - started it when I moved to Japan a few years ago.

Got some new posts to do tomorrow - a good vegan recipe and maybe a video of my pistol squat progress, although now that I've filmed it I'm not so sure I want to put it online hahah!

WRT to planning what to do, I think it helps to keep your goals in mind, and remember what you did last time. Don't do the same, and just build on stuff that will help you reach your goals. Every three months or so then re-asses where you are and where you want to be.
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PostSubject: Re: Training log (female)   Sun Jul 08, 2012 7:00 pm

Fi wrote:

And regarding a plan, this post on my blog should answer your question! Smile

Oh, I hugely agree with the planning. It has been so important in improving concentration, achieving goals, strength and making the most of your energy, and of course, procrastinating from your work out!

Good luck with the shoulder/pull ups tomorrow!
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