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 Geronimo's Log

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Geronimo

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PostSubject: Re: Geronimo's Log   Thu Jul 26, 2012 7:26 pm

K4lisPeluru wrote:
grea stuff dude. slot in a day to train MUs only and you'll get the last MUs for 2009 BBR in no time.

Thanks man. Do you think training muscle ups in the beginning of a workout is the best way to train for the mu part of the old requirements or to crank them out after a bit of fatiguing like you have to when completeing the 40-20-50?
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K4lisPeluru

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PostSubject: Re: Geronimo's Log   Thu Jul 26, 2012 11:37 pm

it really depends on how you want those MU to look like.

if you train fresh, you get to focus more on the form.

you could also train after 40-20-50, but you'll be fatigue by then and have to use more kipping when doing MUs later on.

i tried both, i think what works the best for me was the former. i focused MUs with deadhang explosive pullups with chest touching the bar (tip from bar-barian daniel) in a day. repeat for a few sessions. tried out the 2009 BBR and it helped me to get the last MUs easier.
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Geronimo

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PostSubject: Re: Geronimo's Log   Fri Jul 27, 2012 1:15 am

Yeah I think your right. I believe I need to just train MU's more in general in order to be able to pull them off after the initial 40-20-50. Thanks for the feedback.
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Geronimo

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PostSubject: Re: Geronimo's Log   Fri Jul 27, 2012 9:15 pm

7/27/12: Rest day.....10 pistols each leg + 200 BW squats
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PostSubject: Re: Geronimo's Log   Sat Jul 28, 2012 11:59 pm

7/28/12:

Few sets of slow muscle ups

Few sets of regular minimal kip muscle ups

Pullups/HSPUs: 10/1-9/2-8/3-7/4-6/5-5/6-4/7-3/8-2/9-1/10

10 pullups

Bit of handstand training

Did my first parallel bar muscle up today...figured out it is all about the grip.

Few sets of ring dips

15-20 foot 70 degree pole climb twice without leaving the bar


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PostSubject: Re: Geronimo's Log   Mon Jul 30, 2012 5:53 pm

7/30/12:

5 MU's
15 dips
10 pullups
10 chinups
30 pushups

few sets of 3-5 dragonflags

15 pullups
15 dips
15 inverted rows
30 pushups

few sets of max l-sit holds

3 x dirty 30s....pullups i did 1 to right hand, 1 to left, 1 behind neck, 1 regular, 1 to right hand, 1 to left hand, 1 behind, 3 regular

superset of: 1min plank to 30sec left side to 30sec right side to 1min plank to 10 rollouts

5 pullups
5 dips
5 chinups
5 pushups
5 pullups
5 dips
5 chinups
5 pushups
norest

superset of: 1min plank to 30sec left side to 30sec right side to 1min plank to 10 rollouts

wasn't really feelin it today...gotta get a good night sleep and get back at it tomorrow
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Geronimo

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PostSubject: Re: Geronimo's Log   Tue Jul 31, 2012 5:46 pm

^ 7/30/12: At night did around 8-10 sets of max back level to max partially tucked front lever....back lever was sometimes open legged, sometimes one legged.



7/31/12:

few min bike warm up

stretch

4 x 10 roll backs.... to one legged standups (5 on each leg)..have no idea what these are called but they are really good....to 20 calf raises with 100lbs

3 x 120lb deadlifts...reps went 12,10,8

3 x 20 jumping bw squats

2 x 20 calf raises with 100lbs

3 x 10 hamstring curls with 50lbs to 20 walking lunges

few min bike cool down

stretch
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PostSubject: Re: Geronimo's Log   Tue Jul 31, 2012 5:58 pm

yessss, keep at it man!
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PostSubject: Re: Geronimo's Log   Wed Aug 01, 2012 5:51 pm

8/1/12: Rest day

few min warm up
foam roller stretch
regular full body stretch

Trying to be fresh for tomorrows functional strength gymnastics class with Dusty Hyland (look him up on youtube). First time trying it...looking forward.
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PostSubject: Re: Geronimo's Log   Thu Aug 02, 2012 6:47 pm

hey man, try vid up 2009 BBR. would love to see where you stand at the moment.
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Geronimo

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PostSubject: Re: Geronimo's Log   Thu Aug 02, 2012 7:13 pm

K4lisPeluru wrote:
hey man, try vid up 2009 BBR. would love to see where you stand at the moment.

I definitely will sometime next week ...I have a busy weekend ahead so i don't think I will have time for much training.
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PostSubject: Re: Geronimo's Log   Mon Aug 06, 2012 10:58 pm

Took the whole weekend off. Went to a music festival...now back to training..

8/6/12:

Goal today was push it as much as possible while being fatigued. I want to train my body to push hard even when tired from previous workouts. I feel that this will help me complete the BBR.

To tire myself a bit...
24 pullups
50 pushups

50 pullups in 6min 30secs
100 pushups in 4min 30secs
10 chinups

chin up/military pushups pyramid: minimal rest possible .around 10-40secs
1/2-2/4-....-7/14-...2/4-1/2

Couple hours later...

Being tired from before...I started to work on MU's...instead of usually being completely fresh.

3 x 3-4 MU's
3 x 1 non kip false grip MU's
3 x 5 explosive chest to bar pullups
all with a 1 to 2 min break

2 x 2-4-6-4-2 dip set without leaving bar

6 x 10sec L sit 4inches above the floor with pushup handles

30sec chinup hold top position
30sec dip hold bottom position

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PostSubject: Re: Geronimo's Log   Tue Aug 07, 2012 5:36 pm

8/7/12: Supersets

4-5 dragonflags
20 bw squats
x3

10 hanging leg raises (5 w/ 5lb...5 w/out)
10 deadlifts w/ 120lbs
x3

15sec L-Sit
20 bw squats
x3

12 back raises
20 calf raises w/ 120lbs
x3

1min plank
10 laying leg raises w/ hip extension
20 bw squats
x3
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PostSubject: Re: Geronimo's Log   Wed Aug 08, 2012 5:28 pm

8/8/12: Drop Sets

40 dips...2min rest
35 dips...2min rest
30 dips...2min rest
25 dips...2min rest
20 dips...2min rest
15 dips...1min rest
10 dips...30sec rest
5 dips

25 pullups...2min rest
20 pullups...2min rest
15 pullups...2min rest
10 pullups...1min rest
5 pullups

45 pushups...2min rest
40 pushups...2min rest
35 pushups...2min rest
30 pushups...2min rest
25 pushups...2min rest
20 pushups...2min rest
15 pushups...1min rest
10 pushups...30sec rest
5 pushups

5 x 10 chinups
1min rest inbetween

Really good workout...had to break some of those sets up in the drop set workout but pushed myself to finish each as fast as possible. Going to try this once a week to see how easy it gets. Goal is to add sets and shrink recovery time.
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K4lisPeluru

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PostSubject: Re: Geronimo's Log   Wed Aug 08, 2012 6:35 pm

haha bet it was brutal
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Geronimo

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PostSubject: Re: Geronimo's Log   Mon Aug 13, 2012 1:00 pm

not as bad as i thought but was very soar the next day..

8/9/12: rest


8/10/12: light day

some...
front/back lever training
dragonflags
rollouts
handstand practice


8/11/12:

Old BBR in just over 6 mins

2 x 4-5 MU's

5 x 10sec L sit on rings 4 inches above ground

5 x core pushup set I made up with a friend...start at bottom of a pushup on rings, then right hand goes out to the front, left hand goes front, right goes right, left goes left. right does a half circle, left does a half circle, then both arms out front for a max hold. If this doesn't make sense I can further explain if anyone would like.

5 x 1 L sit muscle up on rings

5 x (5 pullups w/ 40lb weight vest)

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Geronimo

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PostSubject: Re: Geronimo's Log   Tue Aug 14, 2012 2:03 pm

8/13/12:

3 x (30dips...20pullups...40pushups)
about a 3min rest inbetween

Pullup Ladder with 30-45secs inbetween:
10
9
8
7
6
5
4
3
2
1
50pushups
1
2
3
4
5
6
7
8
9
10
50pushups




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PostSubject: Re: Geronimo's Log   Tue Aug 14, 2012 5:46 pm

im seeing progress. keep at it man, we got this.
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Geronimo

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PostSubject: Re: Geronimo's Log   Wed Aug 15, 2012 5:46 pm

8/15/12:

60 pushups
2full, 3negative dragonflags
2full, 3negative dragonflags
40 pushups
2full, 3negative dragonflags

3 x (6 front squats w/ 75lbs to 12 walking lunges w/ 50lbs to 5 one-legged deadlifts w/ 50lbs each leg)
40 pushups after 2nd set
40 pushups after 3rd set

pullup/dip ladder:
10/1-9/2-8/3-......-2/9-1/10
20pushups

5 x (5 pullups w/ 25lbs switch grip every set)
30 pushups after 4th set

15 pullups
20pushups
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PostSubject: Re: Geronimo's Log   Fri Aug 17, 2012 5:43 pm

8/16/12:

Old BBR: 40-20-50-5 in 5:55mins

6 x 10sec L-Sit

5 x 1 parallel bar muscleup

lots of sets of muscleups on bar and rings

some handstand pushups



8/17/12:

3 x (8 front squats)...70lbs then 75lbs then 80lbs

4 x (about 2-3 dragonflags)

superset:
5 muscleups
5 HSPU
x 5

dip pyramid
2-4-6-8-10-8-6-4-2 ..almost no rest

pullup/pushup pyramid:
2/3-4/6-6/9-8/12-10/15-8/12-6/9-4/6-2/3 .....10-15sec rest

5 x 10sec hollow bodies

10pullups
15dips
15 inverted rows
15 pushups
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K4lisPeluru

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PostSubject: Re: Geronimo's Log   Fri Aug 17, 2012 6:37 pm

this monkey is a beast!!!
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Geronimo

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PostSubject: Re: Geronimo's Log   Mon Aug 20, 2012 5:57 pm

8/20/12:

hobo's workout routine
20 dips
10 pullups
25 pushups
...in 3 mins with 2 min rest
completed 4 rounds...5th round stopped at 13 dips

core superset:
1 min plank...10 laying leg raises with hip thrust
50sec plank....10 laying leg raises with hip thrust
.....
10sec plank....10 laying leg raises with hip thrust

pullup ladder:
10-9-8-7-6-5-4-3-2-1....small amounts of rest
40pushups

superset:
10 leg raises in dip bars
10 back extensions
x 3...no rest

dip pyramid:
10-9-8-7-6-5-4-3-2-1-
12 pullups

superset:
30sec plank on left side
30sec plank on right side
x 4....no rest

W-5 pyramid + pushups:
5-4-3-2-1-30pushups-2-3-4-5-20pushups-4-3-2-1-20pushups-2-3-4-5-20pushups
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PostSubject: Re: Geronimo's Log   Wed Aug 22, 2012 5:22 pm

8/22/12:

little biking to warm up my legs...some stretches

2 x (5 pistol squats each leg)

calf raises:
10 w/ 140lbs
10 w/ 120lbs
10 w/ 100lbs
10 w/ 80lbs
10 w/ 60lbs
10 w/ 40lbs
10 w/ 20lbs
no rest

3 x (8 front squats w/80lbs to 10 deadlifts w/125lbs)

calf raise set from above again...

advanced move training:
3 sets of straight armed frog stands
3 sets of 5 front level pulls
3 sets of pushups w/ feet on the wall
3 sets of 5 l-sit to tucked planche on parallettes
3 sets of l-sits side to side to 8 leg lifts

later on in the day...

3 x (3 close grip muscleups and 3 regular muscleups and 1 parallel bar muscleup)
2min rest inbetween

handstand practice

some dips

little bit of typewriters

3 x (1 false grip controlled muscleup)...minimal rest

more handstand practice

3 x (5 muscleups)
90sec rest

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PostSubject: Re: Geronimo's Log   Fri Aug 24, 2012 1:26 pm

8/23/12:

hobos routine
20 dips
10 pullups
25 pushups
5 rounds in 3 mins...2minrest

2 x (15 pullups, 30 pushups, 10 inverted rows, 10 straight bar dips..no rest)

dip pyramid
2-4-6-8-10-8-6-4-2
10-30 sec rest

pull pyramid
2-4-6-8-10-8-6-4-2
10-30sec rest

pushup pyramid
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
10sec rest

10 chinups to 5 rows...if i dont complete the 10 chinups..i do one ring dip instead of rest...
1st: 10chinups to 5 rows
2nd: 8chinups, 1 ring dip, 2chinups, 5 rows
3rd: 6chinups, 1 ring dip, 2chinups, 1 ring dip, 2chinups, 5 rows
no rest
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PostSubject: Re: Geronimo's Log   Wed Aug 29, 2012 4:55 pm

8/27/12:

2 x (5 MUs, 5 bar dips, 5 pullups without leaving bar)

3 x (20 dips, 10 pullups, 30 pushups)

pullup ladder:
1-2-3-4-5-6-7-8-9-10
10-30sec rest
40 pushups

dips:
set 1 - 12 w/15lbs, 12 BW
set 2 - 10 w/15lbs, 10 BW
set 3 - 8 w/15, 8 BW

pullups:
set 1 - 8 w/15lbs, 6 BW
set 2 - 6 w/15lbs, 6 BW
set 3 - 6 w/15lbs, 5 BW

dip pyramid:
2-4-6-8-10pullups-10-8-6-4-2-10pullups



8/29/12:

max dips, 1min rest, max pullups, 1 min rest, max pushups, 3m30s rest:
set 1 - 40, 20, 40
set 2 - 25, 16, 35
set 3 - 20, 13, 32
set 4 - 18, 12, 31
18 inverted rows

later that night..

5 x 8 squats w/ 115lbs

5 x 8-10 deadlifts w/ 135lbs

3 x (25 bw squats to 5 front lever pulls)

3 x (5-10sec L-sit hold w/ 4lb ball between my legs to 5 leg raises w/ same ball all on a pullup bar)

3 x (10 hip extensions on pullup bar starting with legs in the air (have no idea what these are called) to 10 knee raises)

3 x 15 back extensions

40sec plank to 10 leg raises
30sec plank to 10 leg raises
20sec plank to 10 leg raises
10sec plank to 10 leg raises
1min plank
45sec left side plank
45sec right side plank
no rest



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