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 Geronimo's Log

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Geronimo

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Age : 28
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PostSubject: Geronimo's Log   Thu Jun 28, 2012 4:42 pm

So I have decided to start a log after many months of bar-barian inspired workouts. Watching the logs of others has helped me with workout routines and I hope to give back ideas now.
I am 23 years old based in LA, California. I'm 5'11 and have been around 155lbs for a while now never budging much. I think it's my 5-6 meals a day diet that keeps my metabolism up so high. I am looking forward to starting this and any feedback/inspiration at all is greatly appreciated.

Right now I am at a max of:
Pull ups: Around 20-22
Pushups: Around 55
Dips: Around 30
Musle-Ups: Around 7


Last edited by Geronimo on Sat Jun 30, 2012 7:56 pm; edited 3 times in total
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Geronimo

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PostSubject: Re: Geronimo's Log   Thu Jun 28, 2012 4:56 pm

6/25/12

Didn't have much time to workout so did a quick pyramid with as little rest as possible.
Pullups/Pushups: 1/2-2/4-3/6-....-10/20-9/18-8/16.....-1/2

Pullups: 100
Pushups: 200



6/26/12

Legs:
Front Squats with two 25lb weights to One legged calf raises- 3 sets of 15-20
One legged Deadlifts with two 20lb weights - 3 sets each leg of 15
3 sets of lunges with two 20lb weights...didnt count just walked around till failure.
3 sets of 20 BW squats

Core:
Toe to bar - 3 sets of 15
Back raises - 3 sets of 12
L-sits - 2 sets to failure
Knee ups - 2 Sets of 15
Roll outs - 3 Sets to failure



6/27/12

Superset:
Max weighted (25 lbs) pullups to max weighted (25lbs) dips to max bw pullups to max bw dips - did this 3 times and was very weak after.

Max weighted (25 lbs) chinups to super slow pushups (so slow i could only do one) - 3 sets

Weighted (25lbs) pullup negatives to diamond pushups - 3 sets

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Geronimo

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PostSubject: Re: Geronimo's Log   Fri Jun 29, 2012 7:15 pm

6/29/12: (Random Day)

Thought I would just do whatever i felt like doing since I did not have a whole lot of time.

Warm Up - all workouts start with some sort of warm up whether it's running jump rope or jumping jacks. A little balistic strech and then begin.

2 Sets of as many slow controlled muscle ups as possible in one minute
3 sets of 5-7 muscle ups

tried a pushup challenge and failed...
http://www.youtube.com/watch?v=_m11wH3CUes
I finished it but with a few breaks inbetween

3 sets of side to side pull ups maxed
3 sets of 15 dips
2 sets of chin ups maxed

for core I did:
50 sec plank to 10 laying leg raises
40 sec plank to 10 laying leg raises
......all the way down to....
10 sec plank to 10 leg raises

1 set of 30 russian twists

stretch and done..

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PostSubject: Re: Geronimo's Log   Sat Jun 30, 2012 7:07 pm

6/30/12: One arm chip up training

3 sets of one arm chin up negatives as slow as possible....which are not very slow yet
3 sets of chin ups each arm using one arm with only one finger
3 sets of one arm hold with as little help as possible from the other hand
3 sets of chin up 21s...cut it down to 15s though
3 sets of normal chinups

this is my first day training the one arm chin up, looking forward to seeing progress
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PostSubject: Re: Geronimo's Log   Sat Jun 30, 2012 7:23 pm

Keep up the good work!

I might actually try that push-up pyramid soon.. Very Happy
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Geronimo

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PostSubject: Re: Geronimo's Log   Sat Jun 30, 2012 7:54 pm

Cody. wrote:
Keep up the good work!

I might actually try that push-up pyramid soon.. Very Happy

Thanks man you too. You have some good stuff in your log as well. And that push up challenge was harder than I thought...my shoulders started to burn pretty quick from holding the plank after ever set of pushups.
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PostSubject: Re: Geronimo's Log   Wed Jul 04, 2012 3:29 pm

7/3/12:
Started off with some light front and back level training

1 and a half hours later...

6 sets of this superset w/ 1 min rest after completeing all three:
5 HSPU
10 Pull Ups
12 Push Ups

2 sets of:
Dips/Pullups: 10/5-8/4-6/3-4/2-2/1

5 sets of:
12-15 inverted rows to 12 judo pushups

Core:
3 x (3-4)dragonflags...trying to get better at those
3 x 10 leg raises on dip bar
3 x 20 Roman Twists w/ 10lb weight
3 x 20 secs both sides planks
1 x 45sec normal plank
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Geronimo

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PostSubject: Re: Geronimo's Log   Thu Jul 05, 2012 5:22 pm

7/4/12: Nice few mile hike...light and enjoyable

7/5/12: Legs

5 min bike warmup

Pistols: 5 each leg then 4 then 3 then 2 then 1 with no rest
Active recovery with one legged calf raises
Pistols: 5 each leg then 4 then 3 then 2 then 1 with no rest
2 non-stop sets of 15 calf raises each leg

2 sets of 15 one legged deadlifts with 20lb weight each leg

3 sets of walking lounges with two 20lb weights till failure (with active calf raise recovery between sets)

2 sets of 15 one legged deadlifts with 20lb weight each leg

3 sets of 20 BW squats

5 min biking and then stretch



Last edited by Geronimo on Fri Jul 06, 2012 8:28 pm; edited 1 time in total
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PostSubject: Re: Geronimo's Log   Fri Jul 06, 2012 8:27 pm

7/6/12: Could not get a full workout in so i just did some sets of pullups at work. I figure it's better than nothing..

about 2-4mins rest inbetween sets

4 sets wide grip pullups - 18,14,11,12

4 sets chinups - 11,10,10,10

3 sets close grip pullups - 10,9,8

total pullups - 123
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PostSubject: Re: Geronimo's Log   Sat Jul 07, 2012 3:25 pm

7/7/12:

Tried the same push up challenge as I posted before...did not get to 11 but completed it with 1-...-9-....-1....progress indeed

4 sets of diamond pushups - 30,20,20,20

3 sets of 1 super slow pushup

4 sets of 20 pushups

3 sets of max L sits on pullup bar

3 side of knee raises left right and mid max
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PostSubject: Re: Geronimo's Log   Mon Jul 09, 2012 5:22 pm

7/9/12:

Tried Old BBR for the first time....ehhhhhh
Did the 40dips-20pullups-50pushups in 5mins 30secs and could not do the 5 muscle ups after. Thought my muscle endurance was better than that, gotta work on it.

Barely managed 2 muscle ups after 2 min rest

2 sets of 5 explosive chest to bar pullups

chinup/dip: 8/15-7/12-6/10-5/10 with 45 sec rest inbetween

7 sets of 5 closegrip pullups to 5 parallel grip pullups to 5 diamond pushups to 5 regular pushups to 5 wide grip pushups

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PostSubject: Re: Geronimo's Log   Tue Jul 10, 2012 5:20 pm

7/10/12: Core day

Did a gymnastic bar like routine to start off...just made it up in my head as I was warming up. Went like this...

5 sets of...Start off with a back lever (when I was fresh I held it for a few secs and then started holding it with one leg out) to a clean skin the cat to a tucked front level hold to a L-sit. All done without taking my hands off from the bar and all done as long as possible. About a 90sec rest after each.

Then did plank/leg raise ladder:
50 sec plank to 10 leg raises on the ground with a hip thurst at the top
40 sec plank to 10 leg raises on the ground with a hip thurst at the top
30 sec plank to 10 leg raises on the ground with a hip thurst at the top
20 sec plank to 10 leg raises on the ground with a hip thurst at the top
10 sec plank to 10 leg raises on the ground with a hip thurst at the top

3 sets of 10 back raises (don't know exactly what they are called) with a 5 sec hold on the last one.

4 sets of max core rollouts with that wheel thing with handles on each side
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PostSubject: Re: Geronimo's Log   Thu Jul 12, 2012 5:41 pm

7/12/12:

5 sets of pistol squats 4 each leg

3 sets of (I have no idea what this is called) 4 on each leg...from a standing position, you bend to the floor and roll on your back to your head, then rolling back to one leg to stand up again. This guy is whack but here is how I did it basically. I jumped to the opposite leg in the standing position for a more continuous pace though.
http://www.youtube.com/watch?v=jFUr6ildHgQ

Superset of:
15 one legged deadlifts with 25lb weight each leg
15 calf raises each leg
5 times

Superset of:
25 BW squats
10 laying hamstring presses with 70 pounds
5 times

2 sets of 15 calf raises with 140lbs (using a machine)
1 set of 15 bw calf raises each leg

stretch
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PostSubject: Re: Geronimo's Log   Fri Jul 13, 2012 9:07 pm

7/13/12:

Pyramid:
Pullups/pushups: 1/2-2/4-3/6-....-10/20-9/18-8/16-.....1/2
Pullups: 100
Pushups: 200
Done in 23 mins 18 secs

few hour break due to work

Messed around with static hold pullups, leg raises, tricep extensions, diamond pushups....no particular order..just a little bit of each
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PostSubject: Re: Geronimo's Log   Mon Jul 16, 2012 6:33 pm

7/16/12: Strength Day

4 sets of...one slow muscle up to 2-3 transition dips (transition dips are where you are at the top of a muscle up and go about half way down to the middle muscle up position and back up again)

3 sets of one arm chinup negatives as slow as possible

3 sets of 3 one arm chin ups each arm with help of one finger on other hand

2 sets of one arm chin up negatives slow as possible

Pushup Pyramid:
1-2-3-4-5-6-7-8-9-8-7-6-5-4-3-2-1 with no rest inbetween. Instead a 5sec hold at top position. Did this with one 15sec rest in the middle. Really touch.

4 sets of one muscle up to 5 bar dips at top

3 sets of 10(behind the neck and reg)pulls to 12 dips

1 sets of max static chin up hold at top position to max bottom pushup position hold

1 set of max regular grip pullup hold at top postiion to max mid pushup poition hold
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PostSubject: Re: Geronimo's Log   Tue Jul 17, 2012 5:43 pm

7/17/12: Core

5 sets of max dragon flags...still not too good at them. about 3-6 each time

5 sets of front lever swings....about 5-7 each time

Superset:
10 leg raises
10 back raises
45sec plank
x4

Superset:
Max L-Sit
30sec side plank on each side
x3

20min handstand training
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PostSubject: Re: Geronimo's Log   Wed Jul 18, 2012 6:27 pm

7/18/12:

Was going to do legs, but hiked in the morning instead...huge uphill climb.

hours later..

Went into this workout pretty soar from the previous days.
Old BBR: 40-20-50-5
Could not do the muscle up at the end again but got a better time on the rest, so im pretty happy.
40-20-50 in 4mins and 20secs

rest 3 mins

3 sets of 3 muscle ups...could only do them with a kip

Superset of 30-20-40(dips-pullups-pushups)
1. 21+9 - 10+5+5 - 20+10+10.....5mins 35secs
3min rest
2. 17+8+5 - 8+6+6 - 20+10+10....8mins 20secs...bad time. I think i should have rested longer than 3 mins inbetween these sets.

pretty exhausted so i stopped...for now..

Work out thanks to K4lisPeluru...


Last edited by Geronimo on Wed Jul 18, 2012 7:44 pm; edited 3 times in total
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PostSubject: Re: Geronimo's Log   Wed Jul 18, 2012 7:36 pm

lately I myself have been slacking on hill sprints
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PostSubject: Re: Geronimo's Log   Fri Jul 20, 2012 5:36 pm

beasty boy wrote:
lately I myself have been slacking on hill sprints

Still feelin pretty damn soar from them
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PostSubject: Re: Geronimo's Log   Fri Jul 20, 2012 5:43 pm

7/20/12: Light day since im going to the park tomorrow with a friend..

Warm up:
3 x Dirty 30s (10 pullups, 10 dips, 10 pushups)
no rest

3 sets of...Start off with a back lever (one leg out) to a clean skin the cat to a tucked front level hold to a L-sit. All done without taking my hands off from the bar and all done as long as possible. About a 90sec rest after each.

3 x 3-5 dragonflags

10 back raises
10 toe to bar
20sec superman
15 knee raises
10 back raises
10 toe to bar
20sec superman
10 around the worlds on the floor (5 each way)

3 x max rollouts (didn't not count..just went to failure)
1min plank


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PostSubject: Re: Geronimo's Log   Sat Jul 21, 2012 5:02 pm

7/21/12: Park Day.....so much better than the gym

3 x (5 muscleups, 5 bar dips, 5 pullups without leaving bar)

3 x (10 chinups, 10-15 dips, 10 diamond pushups, 15 inverted rows)

3 x (3pistol squats each leg to 20 bw squats)

2 x (about 70 degree pole climb around 15-20 feet, 15 bar dips, 10 tricep extensions, 15sec phorm pullup hold)

3 x 15 box jumps

3 x (5 ring dips, 10 inverted ring rows)

3 x (6 pullups changing grips each rep, 15 deep parallel bar pushups)

3 x 70 degree poll climb about 15-20 feet
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PostSubject: Re: Geronimo's Log   Mon Jul 23, 2012 6:06 pm

7/23/12:

July 2k12 Normal Mode - 128 pushups in 5mins

Pullup Pyramid: 2-4-6-8-10-8-6-4-2....about a 30sec rest inbetween

Dip Pyramid: 2-4-6-8-10-8-6-4-2....about a 30sec rest inbetween

Chinup Pyramid: 7-6-5-4-3-2-1-2-3-4-5-6-7....about a 30sec rest inbetween

Dip/Diamond Pushups: 1/2-2/4-3/6-4/8....no rest

Dip/Close Grip Pullups: 8/8-7/7-6/6-5/5-4/4-3/3-2/2-1/1...about a 30sec rest inbetween

Total pullups: 141
Total pushups: 148
Total dips: 96
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PostSubject: Re: Geronimo's Log   Tue Jul 24, 2012 6:14 pm

7/24/12:

8 x 10sec L-Sit....15sec rest inbetween

3 x (1min plank left side to 1min plank right side to 1min front plank)...2min rest inbetween

3 x (15 knee raises to 15 back extensions)..1min rest inbetween

3 x (15 laying leg raises with hip extension at top to 15sec superman hold)...1min rest inbetween

3 x 15 russian twists with 25lb weight

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PostSubject: Re: Geronimo's Log   Thu Jul 26, 2012 6:06 pm

7/25/12: Hike and a little bit of hill sprints



7/26/12:

July 2k12 Normal Mode: 143 pushups

20 BW Pullups
1min rest
4 Pullups with 35lbs
1min rest
6 Pullups with 25lbs
1min rest
6 Pullups with 15lbs
1min rest
7 Pullups with 10lbs
2min rest
10 BW Pullups
....all with full range of motion

15 Dips with 20lb to 15 BW Dips
2 min rest
10 Dips with 20lb to 8 BW Dips
2min rest
6 Dips with 20lbs to 6 BW Dips

3 x (3 chinups with 5sec hold top mid and dead hang)..last 2 sets I had to break up the first 2 chinups with the last one.
2min rest inbetween each set

30 pushups
15 inverted rows
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PostSubject: Re: Geronimo's Log   Thu Jul 26, 2012 6:37 pm

grea stuff dude. slot in a day to train MUs only and you'll get the last MUs for 2009 BBR in no time.
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