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 Geronimo's Log

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Geronimo

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PostSubject: Re: Geronimo's Log   Fri Aug 31, 2012 9:20 pm

8/30/12:

bunch of weighted dips, pushups, and pullups.
used a 26lb weight vest...did some sets like..

10 pullups with 26lbs
20 deep pushups on handles with 26 lbs
x 3

...don't really remember exactly what else I did...just smashed the basics with the vest.


8/31/12:

warm up
2 x (5 pushups, 5 pullups, 5 dips)

5 pullups w/ 15lb with a 5sec hold chin above bar on the last rep
10 pushups
x 10...after the first 4 sets, I had to rest about a min between each of the rest

couple of l-sit to tucked planche kick outs back and forward

5sec dead hang
1muscle up
5sec 90 degree dip position
5sec chin above bar hold
5 sec top of head touching bar
5 sec dead hand
all without leaving the bar
x 5.....about a min rest inbetween sets

dip/pullup pyramid:
1/10-2/9-......9/2-10/1-9/2-....2/9-1/10
with is 100 dips and 100 pullups

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PostSubject: Re: Geronimo's Log   Sun Sep 02, 2012 4:27 pm

9/2/12:

warm up:
5 pushups
5 rows
5 pushups
5 rows

little balistic stretching

old requirements:
40 dips
20 pullups
50 pushups
5 muscleups
time: 5:05....beat my time by almost a minute and completed the 5 muscle ups much cleaner and in one go. happy about that.

2 x (back lever progression to front lever progression)

3 x 5 muscle ups

HSPU(head to ground each time)/chin up pyramid:
1/2-2/4-3/6-4/8-5/10-4/8-3/6-2/4-1/2

50 pushups
static hold set...(5sec head to right hand, 5 sec head to left hand, 5 sec chin above bar in mid, 5 secs top of head touching bar, 5 sec dead hang)
30 pushups
static hold set
20 pushups

3 x 10sec l-sit on rings

3 x 8 toe to bar straight legs
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PostSubject: Re: Geronimo's Log   Thu Sep 06, 2012 1:34 pm

9/4/12:

bunch of core moves....lots to remember.

5sec l sit hold with 5lb weight on feet
10 leg raises with 5lb weight
back extensions x3

skin the cat to 10sec front lever progression
x 3

lots of l sits
planche progressions...frog stand, advanced frog stand
other things as well

5 x max pullups
3min break inbetween each set



9/5/12:

6 x 5 back squats...started low with 65, 95, 115, 135, 135, 145 lbs

5 x 5 dead lifts....135, 145, 155, 185, 185 lbs

3 x 20 jumping squats

3 muscleups
5 bar dips
3 muscle ups
5 bar dips
without leaving bar

2 min rest

6 muscleups
25 pushups

2 min rest

5 muscleups
5 bardips
5 pullups
without leaving bar

3min rest

20 dips
10 pullups
20 pushups
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PostSubject: Re: Geronimo's Log   Fri Sep 07, 2012 4:33 am

9/7/12:

Went to my friends gym at his house...taught me some moves with a bar I have never done before..good stuff. Might add it in once and awhile, but definitely will concentrate on the bar work.

5 x 5 jerks w/ 115lbs

bunch of cleans with 65lbs to practice good form

5 x 5 bench press...135, 145, 155, 165, 175 lbs....2min rest
1 x 10 bench press w/135lbs...no rest
10 pushups on rings

4 x 5 pullups w/ 50lbs....2-3min rest
16 bw pullups

3 x 2 dragonflags
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PostSubject: Re: Geronimo's Log   Tue Sep 18, 2012 12:48 am

9/10/12:

warm up

45 dips
1min rest
20 pullups
1min rest
40 pushups

2 x ( 5 Mus, 20 pushups)

10 pullups
15 dips
10 chinups
20 pushups
x 3 with 3min rest inbetween sets

2 Mus, 10 bar dips, 5 pullups without letting go of bar

12 pullups
12 dips
12 rows
15 pushups


9/12/12:

10 back squats w/ 45lbs
5 back squats w/ 95lbs
4 x 5 back squats w/ 135lbs

5 x 5 deadlifts (135, 155, 185, 205, 225lbs)

3 x 20 jumping squats

10 pullups w/ 25lbs to 8 bw pullups
2min break
8 pullups w/ 25lbs to 5 bw pullups
got a cramp in my forearms at this point to took a 10 min break

5 x pullups (16, 13, 12, 11, 10)
15 rows


9/14/12:

2 x (6 mus, 6 bar dips, 6 pullups w/out leaving bar)

2 x (25 dips, 20 pullups, 35 pushups)

dip/pullups ladder:
1/1-2/2-3/3-4/4-5/5-6/5-7/5-8/5-9/5-10/5

some l-sits, widshield wipers
3 x 8 toe to bar with straight legs

4 x (5sec deadhand, 1 mu, 5 sec top hold, 5 sec hold bottom of dip position, 5 sec hold chin above bar, 5 sec hold top of head touching bar, 5 sec deadhang without leaving bar)


9/17/12:

24 pullups
60 pushups

3 x pullups w/25lbs (10,8,7)

5 x dips w/25lbs (15,12,10,11,10)

8 pullups w/25s to 5 pullups w/12lbs to 4 bw pullups
3min rest
6 pullups w/25s to 4 pullups w/12lbs to 4 bw pullups
3min rest
5 pullups w/25s to 4 pullups w/12lbs to 3 bw pullups

pushups - (45, 35, 25) with 2 min rest inbetween sets

15 pullups
no rest
20pushups
no rest
10 pullups




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PostSubject: Re: Geronimo's Log   Thu Sep 20, 2012 6:38 pm

9/18/12:

rest/core day.

front lever progressions
5 sets of max hold..some with one leg out, some in a tucked plank

3 x max lsits to max leg raises to max knee raises all with a 5lb weight at my feet

3 x 12 back extensions

3 x 1min side plank to 1 min other side to 1min middle



9/19/12:

10 back squats with bar...45lbs
5 back squats with 95lbs
3 x 5 back squats w/ 135lbs
5 back squats w/ 145lbs

5 deadlifts w/ 135lbs
5 deadlifts w/ 185lbs
2 x 5 deadlifts w/ 205lbs
5 deadlifts w/ 225lbs

3 x 20 jump squats

8 Mus's
30 pushups
20 tricep dips
10 pullups
15 dips
15 rows
no rest
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PostSubject: Re: Geronimo's Log   Thu Sep 20, 2012 9:18 pm

9/20/12:

Pushup Pyramid Challenge:
http://www.youtube.com/watch?v=_m11wH3CUes

1-2-3-4-5-6-7-8-9-10-11-10-9-8-7-6-5-4-3-2-1 with a 5sec hold in plank position inbetween sets..never leaving plank.

got up to 11 and down to 7..in the mid of 7 had to take a 10 sec break, then another 10 sec break at 5...pretty tough challenge...i think i got it in the next couple tries though.
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PostSubject: Re: Geronimo's Log   Sat Sep 22, 2012 7:01 pm

9/22/12:

Old Requiremnts: 40-20-50-5
in 5:10

3 x (3 1 sec human flag holds on each side)

16 pullups
35 pushups
10 pullups
30 pushups
no rest

3 x max windsheild wipers

10-8-6-4-2 dips with 10 sec rest straight to 12 pullups

10-8-6-4-2 pullups with 30 sec rest straight to 20 dips

2 x (65 degree about 15 foot pole climb to 10sec L-sit)

40 pushups
10 ring rows
20 pushups
10 ring rows

3 hours later...thought i would add in some more basics. congrats to pflmagic for completeing the bbr! gave me some inspiration to train harder today....gotta love inspiration from this forum.

22 pullups
40 diamond pushups
5min rest
16 chinups
25 diamond pushups
5min rest
15 parallell grip pullups
25 diamond pushups

3 x (10sec hold chin above bar to 10sec hold middle position to 10sec hold deadhang)...1min rest inbetween each set
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PostSubject: Re: Geronimo's Log   Thu Sep 27, 2012 2:48 pm

9/25/12:

Around the world type session....just did whatever I felt like in no particular order. Threw some weighted work in there and some core.



9/26/12:

10 back squats w/ bar (45lbs)
5 back squats w/ 95lbs
2 x 5 back squats w/ 135lbs
3 x 5 back squats w/ 145lbs

5 deadlifts w/ 135lbs
5 deadlifts w/ 185lbs
3 x 5 deadlifts w/ 205lbs
10 deadifts w/ 135lbs

3 x 20 jumping squats

5 x 5 MU's
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PostSubject: Re: Geronimo's Log   Fri Sep 28, 2012 2:10 pm

9/27/12:

Worked out at my buddies home gym last night..



5 x 5 clean and jerks (at 95, 95, 95, 115, 115) still perfecting form.

5 x 5 barbell rows (at 135, 135, 155, 155, 155)

5 x 5 ring dips with 40lb weight vest
immediately after the last set did 12 pushups with 40lb vest to 12 bw pushups

5 x 3 pullups with 70lbs
immediately after 12 bw pullups...1min later 10 bw pullups

5 x 10 windshield wipers

after workout meal...a lot more meat that usual but I was hungry as f**k
1lb grassfed sirlion steak
baby broccli with mushrooms and onions
sweet potatoes

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pflmagic



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PostSubject: Re: Geronimo's Log   Fri Sep 28, 2012 9:58 pm

Great stuff dude, you're strong as hell.
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Geronimo

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PostSubject: Re: Geronimo's Log   Sat Sep 29, 2012 6:13 pm

Thanks man

9/29/12:

3 x (5 MUs, 10 bar dips, 5 pullups)

15 bar dips
10 pullups
20 pushups
10 chinups
x 3

3 x (5 dragonflags, 10 low tricep extensions)

W-5 Pullups

Pushup Pyramid w/ 10sec rest
3-6-9-12-15-18-15-12-9-6-3

3 x (8 around the world leg raises)
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PostSubject: Re: Geronimo's Log   Tue Oct 02, 2012 1:46 pm

9/30/12:

Yoga...good to add some yoga in once and awhile



10/1/12:

8 Mu's to 8 straight bar dips

45 dips, 30secs, 25 pullups, 30secs, 55 pushups
5min rest
35 dips, 30secs, 20 pullups, 30secs, 45 pushups
5min rest
25 dips, 30secs, 15 pullups, 30secs, 35 pushups
5min rest
15 dips, 30secs, 10 pullups, 30secs, 25 pushups
....had to break most sets up into multiple attempts but pushued it to finish as fast as possible.....very good routine. hopefully i will be able to up the reps and shorten rest time soon.

3 x (10 windshield wipers to 10 leg raises)
...as an active rest period

3 chinups w/ 5sec hold top, middle, and deadhang
25 pushups
x 3

10 wide pullups
3 very slow dips
5 diamond pushups
x 3

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PostSubject: Re: Geronimo's Log   Tue Oct 02, 2012 6:06 pm

10/2/12: Rest / Core

Lots of L-sits and tucked planche holds

1min 20sec plank
10 lying leg raises
1min plank
10 lying leg raises
40sec plank
10 lying leg raises
40sec plank 10lying leg raises

2 x (1min side plank left, 1min side plank right)

1min plank
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PostSubject: Re: Geronimo's Log   Fri Oct 05, 2012 6:17 pm

10/3/12:

10 back squats w/ bar...45lbs
5 back squats w/ 95lbs
5 back squats w/ 135lbs
5 back squats w/ 140lbs
3 x (5 back squats w/ 145lbs)

5 deadlifts w/ 135lbs
5 deadlifts w/ 185lbs
2 x (5 deadlifts w/ 205lbs)
10 deadlifts w/ 135lbs

3 x (30sec 90 degree squat against to 30sec 100 degree squat against wall)

3 x (5 no kip muscleups)



10/5/12:

50 pushups
50 pullups
50 dips
little rest as possible

6 x (5 chinups w/ 15lbs, 10 diamond pushups)
little to no rest

(15 pullups
20 dips
10 rows
20 pushups)
x 2

2 x (1 pullup, 10sec chin above bar, 10sec top of head touching bar all w/ 20lbs, 12 judo pushups)

2 x (1 REALLY SLOW pushup on handles, 5 pushups on handles, 5 one arm rows each arm, 10 regular rows)
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PostSubject: Re: Geronimo's Log   Sun Oct 07, 2012 6:30 pm

10/7/12:

Today was an all out random day. No routines at all, no structured reps, just plain old have fun and practice what you feel like practicing.
Most of what I did would be considered core work. Some of the moves i worked out were:
messin around with the human flag
muscle ups
windsheild wipers
L-Sits
Toe to bar
ring dips
handstands
parallel bar work
...it was a fun day at the park while still getting a good workout.
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PostSubject: Re: Geronimo's Log   Thu Oct 18, 2012 1:54 pm

Haven't posted in a little while but that doesn't meanI have taken any breaks. Still pushin threw.

1017/12:

Thanks to Sosna, with a little added legs...

Set 1: 1 MU, 30 bar dips, 25 pullups, 40 pushups, 20 overhead lunges w/ 20lb bar

4-5min break

Set 2: 1MU, 25 bar dips, 20 pullups, 35 pushups, 20 overhead lunges w/ 20lb bar

4-5min break

Set 3: 1MU, 20 bar dips, 15 pullups, 30 pushups, 20 overhead lunges w/ 20lb bar

30lb kettlebell set:
21 American wings, 21 goblet squats
15 American Swings, 15 goblet squats
9 American Swings, 9 goblet squats
little rest as possible

3 x (max pullups w/ 40lbs to max bw pullups)
about 3min rest between each

inspired by loo..
max pushups
1min rest
max pushups
50sec rest
max pushups
40sec rest
max pushups
30sec rest
max pushups
20sec rest
max pushups
10sec rest
max pushups
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Geronimo

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PostSubject: Re: Geronimo's Log   Thu Oct 25, 2012 7:42 pm

Skipped a few days of logs..did not skip training.

10/24/12:

10 sets of 7 pullups...changin grips each set
30sec rest inbetween

40 dips
2mins
30 dips
2mins
20 dips
1min
10 dips

W-6 pullups pyramid
15sec rest inbetween
straight after 50 pushups

2 sets of 10 deadlifts w/ 155lbs
1 deadlift w/ 225lbs
1 deadlift w/ 255lbs
1 deadlift w/ 275lbs
1 deadlift w/ 300lbs
10 deadlifts w/ 135lbs

3 sets of 5 muscle ups

15 pullups, 40 pushups
1min rest
12 pullups, 30 pushups
1min rest
10 pullups, 25 pushups
1min rest
7 pullups, 20 pushups
1min rest
6 pullups, 15 pushups

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PostSubject: Re: Geronimo's Log   Thu Nov 01, 2012 5:51 pm

11/1/12:

been skipping a few days worth of logs but here is what i did today.

Superset by gymnasticbodies.com....amazing workout!!!
2 front pulls
9 L-sit chinups
2 front pulls
7 front lever pulls
2 front pulls
5 tucked front lever rows
x 4 with 2-3min rest inbetween superset

Dips with 26lbs / BW dips
25 / 15
3min rest
18 / 10
3min rest
15 / 10
3min rest
12 / 10

Pullups with 55lbs / Pullups with 30lbs / BW Pullups
1 / 5 / 5
3min rest
2 / 4 / 5
3min rest
2 / 4 / 5

Max pushup sets...
50 pushups
1min rest
25 pushups
50sec rest
18 pushups
40sec rest
15 pushups
30sec rest
13 pushups
20sec rest
10 pushups
10sec rest
9 pushups

15 close grip pullups
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PostSubject: Re: Geronimo's Log   Sun Nov 18, 2012 7:05 pm

11/1812:

Whats up all. Wanted to lay down today's workout since I have been neglecting my log lately. I hope someone is benefitting from this. I know I am from everyone elses.

2 MUs, 2 Bar dips, 2 Pullups, 15 diamond pushups
2 MUs, 3 Bar dips, 3 Pullups, 15 diamond pushups
2 MUs, 4 Bar dips, 4 Pullups, 15 diamond pushups
......
2 mus, 10 bar dips, 10 pullups, 15 diamond pushups
little rest as possible and the mus dips and pullups are all without leaving the bar

3 x (5sec L-sit, 5 sec tuck planche, 5 sec L-sit, 5sec tuck planche, 5sec L-sit, 5sec tuck planche)..on parallettes

3 x walking dips (1 regular dip, 1 dip with right hand more forward, 1 regular dip, 1 dip with left have more forward, 1 regular dip....and so on until failure)

3 x (5 dragon flags)

3 x (10 L-Sit chinups, 30 pushups)

3 x (10 windshield wipers, 15 foot pool climb, 10 tricep skull crushers)

1min normal plank
1min right side plank
1min left side plank
1min normal plank
no rest
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PostSubject: Re: Geronimo's Log   Fri Nov 23, 2012 6:52 pm

11/21/12:

1MU - 2 Bar Dips
1MU - 4 Bar Dips
1MU - 6 Bar Dips
1MU - 8 Bar Dips
1MU - 10 Bar Dips
1MU - 8 Bar Dips
had to take a 30sec break here
1MU - 6 Bar Dips
1MU - 4 Bar Dips
1MU - 2 Bar Dips
tried this all without leaving the bar but ended up taking one small break

(5 pullups, 5sec dead hang, 5 pullups, 5sec dead hang, 5 pullups, 5sec dead hang,5 pullups)
x 3 with 2.5min rest

40sec pushup plank - 40 pushups
30sec pushup plank - 30 pushups
took a 1min break here
20sec pushup plank - 20 pushups
10sec pushup plank - 10 pushups

5 strict front lever pulls
x 5....with 1min rest

2 Pushups - 1MU
4 Pushups - 1MU
6 Pushups - 1MU
8 Pushups - 1MU
10 Pushups - 1MU
8 Pushups - 1MU
6 Pushups - 1MU
4 Pushups - 1MU
2 Pushups - 1MU
with no rest

(5sec dead hang, 10sec top of head touching bar, 15sec chin above bar, 10sec top of head touching bar, 5sec dead hand)
x 3...with 2min rest inbetween

(10 dips, 10sec hold top of dip position, 10 dips, 10sec hold top of dip position, 10 dips, 10sec hold top of dip position)
x 2....with 2min rest inbetween

later that day.....

deadlifts:
10 at 135lbs
5 at 185lbs
5 at 205lbs
5 at 225lbs
5 at 245lbs
10 at 135lbs

20sec L-sit hold
x 3...1min rest inbetween

10 back extensions with 25lb plate in hand
10 leg raises on bar
x 3....2min rest inbetween

11/23/12:

BBR phase 4

1st set: 4MU-36Dips-20Pullups-44Pushups-4MU in 5mins 15secs
8min rest
2nd set: 4MU-26Dips-15Pullups-25Pushups-0MU

Handstand training

15 Dips
10 Pullups
20 Pushups
x 3....with 1 min rest inbetween supersets

10 upside down pullups on rings(whatever these are called)
5 ring dips
x 3....2min rest inbetween

5 reg pushups, 5 pushups with right hand elevated, 5 incline pushups,5 pushups with left hand elevated, 5 regular pushups, 10 decline pushups

W-5 Pullup Pyramid + pushups
5-4-3-2-1-2-3-4-(10 regular pushups,10 incline pushups,10 decline pushps)-5-4-3-2-1-2-3-(10 regular pushups,10 incline pushups,10 decline pushps)-4-5
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PostSubject: Re: Geronimo's Log   Sat Nov 24, 2012 7:47 am

your posts is so full with numbers. and i can see your not that far from getting phase 4. almost there bro!
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Geronimo

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PostSubject: Re: Geronimo's Log   Tue Nov 27, 2012 6:37 pm

11/26/12:
few sets of max pullups dips and pushups

10 pullups
20 pushups
x 5 with 1min rest inbetween

10 step ups with 30lb kettlebells each leg
5 high box jumps
x 2

20 overhead lunges with 45lbs
x 2

5 one handed thrusters with 30lb kettlebell each arm
10 goblet squats with 30lb kettlebell
x 2

15 kettlebell swings with two 30lb kettlebells in each arm
x 3

15 thrusters with 45lb olympic bar
x 2



11/27/12:

max backlever to max advanced tuck frontlever to 5 front lever pulls
x 4

on parallettes...5sec L-sit to 5sec tuck planche to 5sec L-sit to 5sec tuck planche
x 3

5 sets of 5 dragon flags

8 leg raises to 8 knee raises
x 3

2-4-6-8-10-8-6-4-2 dips with 25lb vest...5-10sec rest

5 sets of 5 pullups + 50lbs...2min rest

2-4-6-8-10-8-6-4-2 dips with 25lb vest...5-10sec rest

20 bw pullups
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PostSubject: Re: Geronimo's Log   Thu Nov 29, 2012 2:24 pm

11/28/12:

Got the Spartan Race Saturday in Malibu California...thinking about taking two days off before the race. I haven't really been training for this at all. I believe I am already prepared. It is a 3 mile race with 15 obstacles in the mix. I can run 3 miles, and deifnintely can run it with 15 breaks. Although the breaks are obstacles, like rope climbing and wall jumping, I feel I can easily get past these with the upper body strength I have achieved over the last year or so. Here is my light workout from 11/28..

1 mile run warm up

5 sets of 10 deadlifts at 135, 155, 175, 185, and 205lbs

10 clean and press with 30lb kettlebell one arm at a time, 10 high box jumps
x 3

5 american swings, 5 high pulls, 5 russian swings with 30lb KB...one arm at a time, then 20 jumping switch lunges
x 3

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