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 ADinHD Training Log

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adinhd

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Posts : 25
Join date : 2012-06-18
Location : Lancashire

PostSubject: ADinHD Training Log   Thu Jun 28, 2012 7:37 pm

Hello Bar-Barian World Laughing

Okay, first, and most importantly, welcome to my training log, take a comfortable seat and enjoy in participating/sharing your ideas into my world. I carry no expectations, and welcome any idea that can influence me into developing a stronger bar-mentality. My aim is to develop physically stronger each day, and my focus is to train hard on my next session, before planning my next.


I am 24 years of age, height at 5'7 and weighing in roughly at 67kg.

My current stats are:

18-20 Clean Pull Ups ( 1 rep max @ 26kg, 3 rep @20kg, 7 rep @10kg)
18-20 Clean Chin Ups (1 rep max @37.5 kg, 7 reps @15kg,
16-18 Clean Ring Dips (7 rep max @7.5kg)
19-21 Clean Parallel Dips (1 rep max 20kg, 7 rep max 15kg)
Couple of HSPU & 0 Muscle Ups

Feel free to share your comments, I like to take ideas on straight away! I will begin to post my pre-barbaric work out routines, and am now ready to take ideas from this forum to improving my sessions/strength/technique!


18/06/2012
PM

10 reps of 7 sets Press Ups
5 reps x 10 sets of Pull Ups 10 Second rest inbetween each set

19/06/12 (Abs)
PM

3 sets of each exercise

15/12/10 reps Knee Lift + Kick
15/15/15 reps Leg Raises
L Shape Hold - 15/12/12 Seconds
Bicycle Kick - 10/10/10 Second

20/06/12
AM

10/10/10/10/10/10 Shoulder Shrugs 40kg Bar

5 sets of Ring Dips 13/11/12/10/10 reps
10/8/
5 reps Press Ups + 10 Sec Hold each set

23/06/2012
AM


2 Chin Up, 2 Mix Grip PU, 2 Regular PU, 2 Wide Grip Pull Up x 2
sets
5/4/3/2/1 Press Ups 10 Second Holds between each set
5 Pull Ups + Chin Over Bar 5 Second Hold + Head Under Bar 5 Second Hold x 5 sets
1 Pull Up, 1 Press Up, 2 Pull Up, 2 Press Ups, etc to 5 Pull Ups, & 5 Press Ups

24/06/2012 (Abs)
AM

3 sets of each exercise on Rings

15/12/12 reps Knee Lift + Kick
15/12/12 reps Leg Raises
L Shape - 15/12/10 Seconds
Bicycle Kick - 15/10/12 Second
1 set max press ups - 30 reps


10/10/10 Each Side Dumb Bell Oblique Crunch 12KG
10/10/10/10/10/10 Shoulder Shrugs 45kg Bar
80/70/60/60KG reps 5 Sets x Chest Flat Bench
10/10/10/10 reps 4xParallel Bar Dips

25/06/2012
PM

18/14/10/10 reps - 5 set of Pull Ups

7 sets of 3 Pull Up & 3 Press Ups = 21 Pull Ups & 21 Press Ups Complete

27/06/2012 (Abs)
PM

3 sets of each exercise on a high bar

15/12/10 reps Knee Lift + Kick
10/8/6 reps Leg Raises
L Shape Hold 25/15/10 Seconds
Bicycle Kick - 30/20/15 Second

10 Set Ring Dips - 10/9/8/7/6/5/4/3/2/1


Last edited by adinhd on Thu Jun 28, 2012 7:46 pm; edited 1 time in total (Reason for editing : Amendment of Text Style/Font)
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K4lisPeluru

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Age : 27
Location : MALAYSIA

PostSubject: Re: ADinHD Training Log   Thu Jun 28, 2012 10:54 pm

great stuff. sunny
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adinhd

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Join date : 2012-06-18
Location : Lancashire

PostSubject: Re: ADinHD Training Log   Sat Jun 30, 2012 3:07 am

K4lisPeluru wrote:
great stuff. sunny

Thanks Bro Smile

29/06/2012

Under 40 Mins

8 sets x 10 Straight Chins Ups
8 sets x 20 Straight Press Ups
8 sets x 25 Sit Ups

I was aiming for 10 sets but I began to feel like vomiting scratch

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adinhd

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PostSubject: Re: ADinHD Training Log   Mon Jul 02, 2012 7:32 pm

02/07/2012

Under 45 Mins 10 Pull Up/10 Sec L Sit/10 Leg Raises

10 sets x 10 Reps Straight Pull Ups
8 sets x 10 Sec L Sit Holds (On Rings)
8 sets x 10 Leg Raises (On Rings)

The vomiting feeling appeared again, but got the first 100 Rep Pull Up done!
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adinhd

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PostSubject: Re: ADinHD Training Log   Tue Jul 03, 2012 6:18 pm

03/07/2012

2/2/2 Close Grip/Standard Grip/Wide Grip Pull Ups x 4 (Warm Up)

7 Reps @ 15kg Chin Ups
1 Reps @ 25kg Chin Up
10 Reps @ 10kg Chin Ups x 2
8 Reps - bodyweighted only Chin Ups
2/4/6/8/10 Reps - bodyweighted only Chin Ups

10 Reps @ 10kg Dips (Parallel Bars)
10 Reps @ 15kg Dips
4 Reps @ 20kg Dips (burned out!!)
19 Reps - bodyweighted only Dips

Followed by non bar-baric standard bicep curls, tricep extension etc lol



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adinhd

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PostSubject: Re: ADinHD Training Log   Sat Jul 07, 2012 1:32 pm

07/07/2012
PM

4x4x4 Reps HSPU x 3 Sets

2x2x2 Reps Mix Grip/Standard Grip/Wide Grip Pull Up x 4 Sets (Warm Up & Stretches)
2/4/6/8/10/8/6/4/2 Pull Ups

30/29/28/27/26/25/24/23 Press Ups
10/9/8/7/6/5/5/5/5/5/5 Pull Ups

2x2x2 Mix Grip/Standard Grip/Wide Grip x 1 Set (Warm Down & Stretches)

Total = 150 Pull Ups/212 Press Ups = Feelin sick again Crying or Very sad
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Fi

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PostSubject: Re: ADinHD Training Log   Sat Jul 07, 2012 3:46 pm

What's up with the sickness? Are you eating just before you train? What's your eating and drinking schedule like? Any supplements? Are you making sure you breathe through all the exercises (sounds obvious but sometimes I forget!)? How long does it last for?
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adinhd

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PostSubject: Re: ADinHD Training Log   Sun Jul 08, 2012 6:39 am

Fi wrote:
What's up with the sickness? Are you eating just before you train? What's your eating and drinking schedule like? Any supplements? Are you making sure you breathe through all the exercises (sounds obvious but sometimes I forget!)? How long does it last for?

Cool, i've never done many 30mins + work outs before. Drinking plenty of water ,and will train an hour or 2 after eating. Never had any supplements, only a protein-ish diet and the sickness/dizziness usually would last between 30-60mins. I

I definitely will be more alert to my breathing now. I train indoors but I've started to open doors/windows to let fresh air in. Since i've changed the focus of my work outs, thats when it has started. I'll see how it goes today!
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adinhd

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PostSubject: Re: ADinHD Training Log   Sun Jul 08, 2012 5:48 pm

08/07/2012

* Warm Up

* 10/9/8/7/6/5/6/7/8/9/10 - Ring Dip Sets
* 5/5/5/5/5/5/5/5/5/5 - Toes to Bar Sets
* 10/10/10/10/10/10/10/10/10/10 - Ring L Sit Holds Sets

* 21/11/10 Max Rep Ring Dip Sets
* 35/30/35 Sit Ups (1 Min Per Set)
* 20/15/15 Bar Shoulder Shrugs @ 45kg

All under 40 mins. Alot of focus on breathing and little sick feeling this time round. Looking to build on my One Set Max for Ring Dips by doing as many reps as possible in one session. Bring on next week!!
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Fi

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PostSubject: Re: ADinHD Training Log   Sun Jul 08, 2012 5:57 pm

That sickness thing is weird - hope it passes.

BTW, do you train on bars too, or just rings?
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adinhd

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PostSubject: Re: ADinHD Training Log   Sun Jul 08, 2012 6:29 pm

Fi wrote:
That sickness thing is weird - hope it passes.

BTW, do you train on bars too, or just rings?

I just think its my body getting used to the endurance style of callsthenics, i've always trained to max reps at 5 sets, so its getting used to the change...

At home, i have a pull up bar and gymnastic rings. When i'm at the gym, i'll train on the parallel bars! I prefer the parallel bars though! Smile
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adinhd

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PostSubject: Re: ADinHD Training Log   Tue Jul 10, 2012 5:40 pm

10/07/2012

2x2x2 x 4 Sets Mix/Standard/Wide Grip (Warm up)

10/9/8/7/6/5/4/3/2/1 Pull Ups @10 KG
+
1/2/3/4/5/6/7/8/9/10 Pull Ups @ Bodyweight

3 Pull Ups + 10 Sec Hold Chin Above The Bar & 5 Sec Hold Head Below The Bar x 5 Sets (Warm Down)

Total Number of Pull Ups = 149!
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adinhd

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PostSubject: Re: ADinHD Training Log   Sun Jul 15, 2012 1:00 pm

12/07/2012

Completed an abs routine around LBM abs workout Smile

10 Dragon Flags
10 Dragon Dragon Flag Extensions
10 Dragon Flag Hip Raises
10 Slow Sit Raises
10 L Sit and attempts to V Sit
10 L Sit Kicks

Completed twice....found it difficult but challenging!

13/07/2012
AM
10 Pull Ups/10 Chin Ups/10 Close Grip Pull Ups

PM
Max Set Pull Ups - 19/16/15/12 (Couple of minutes rest between each set)






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adinhd

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PostSubject: Re: ADinHD Training Log   Sat Jul 21, 2012 11:27 pm

16/07/2012

10 Dragon Flags
10 Dragon Dragon Flag Extensions
10 Dragon Flag Hip Raises
10 Slow Sit Raises
10 L Sit and attempts to V Sit
10 L Sit Kicks

Completed twice...

18/07/2012

Now I completed my health check today, and i've gained half a stone in the last 4 weeks (70kg now)....i'm putting this down to not playing any football the last four weeks which is around 2 to 3 times a week of no cardio Sad

On a better note, it must have come from the occasional abs to bar pull ups i've been doing. I tried a muscle up in the gym, and I managed to get my first ever one Razz So i thought i'd try again, and I managed another one!! It felt too surreal, plan is to record it the next time I go to the gym. It has been around 18 months since i've been focusing on pull ups/dips/calisthenics so i guess i should have done this a long, long time ago!

22/07/2012 (1am to 2am)

10 Dragon Flags
10 Dragon Dragon Flag Extensions
10 Dragon Flag Hip Raises
10 Slow Sit Raises
10 L Sit and attempts to V Sit
10 L Sit Kicks
10 Second L Sit Cycle Kicks

Completed Three Times...

1 Set Max - 20 Pull Ups
1 Set Max - 17 Chin Ups
1 Set Max - 5 Wall Hand Stand Push Ups (head touching floor)
5 Abs to Bar Pull Ups/5 Abs to Bar Chin Ups/5 Abs to Bar Close Pull Up)

.... bed time now Sleep
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