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 3Dip Max Training Log

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3Dip Max



Posts : 76
Join date : 2012-05-20
Age : 24
Location : Dubai

PostSubject: 3Dip Max Training Log   Tue Jul 10, 2012 11:46 am

So far I have been training on and off using calisthenics only for a little over a month (went from 88-79 kg)...But now that my holidays have begun, I've been getting more serious. So I decided to start a new log, where I shall not only record my training but also what I ate, so I know exactly what I've eaten everyday.

I've been reading convict conditioning and for the next two months I'm gonna be focusing on improving the exercises written in the book as well as dips. On other days I'll fOcus more on pyramids as well as supersets.

Exercises I'm focusing on:
Pushups (working to one arm as per CC)
Pullups (working to one arm as per CC)
Pushups (working to one arm as per CC)
Handstands (working to HSPU as per CC)
Knee Raises (working to leg Raises as per CC)
Squats (working to one leg as per Cc)
Dips

Convict Conditioning Days (slow reps, 2s up, 1s pause and 2s down)
Pyramid Days (normal pace reps)
Superset Days (fast and almost explosive reps)

In terms of nutrition, I've now begun something similar to leangains and I'm also gonna be trying to cut down on carbs, to lean up even more
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3Dip Max



Posts : 76
Join date : 2012-05-20
Age : 24
Location : Dubai

PostSubject: Re: 3Dip Max Training Log   Wed Jul 11, 2012 1:03 pm

WORKOUT

Today's workout was based on the exercises and progressions on Convict Conditioning. All reps were done slow, 2s up 2s down 1s hold...none of the reps are done to failure, instead just short of failure.

Pullups (normal as in cc)
Set 1: 5
Set 2: 6
Set 3: 6
Set 4: 5
Set 5: 5

Dips with a 25lb weighted vest 
Set 1: 6
Set 2: 5
Set 3: 5
Set 4: 5
Set 5: 4

Squats (normal [a$$ to calves] as in cc)
Set 1: 9
Set 2: 7
Set 3: 7
Set 4: 7
Set 5: 7

Pushups (normal as in cc)
Set 1: 10
Set 2: 8
Set 3: 8
Set 4: 9
Set 5: 9

Leg raises (knee raises as in cc)
Set 1: 8
Set 2: 7
Set 3: 7
Set 4: 7
Set 5: 7

Handstand training (frogstand as in cc)
5 sets max hold

NUTRITION

Meal 1:
Almost a full chicken, minus the legs (over 300g)
A few celery sticks with peanut butter
A baked apple

Meal 2:
A tin of tuna, a cup of peas and spinach with one tsp olive oil and mayo

Meal 3
Pâté with a little vegetables


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3Dip Max



Posts : 76
Join date : 2012-05-20
Age : 24
Location : Dubai

PostSubject: Re: 3Dip Max Training Log   Thu Jul 12, 2012 11:46 am

WORKOUT

Today's workout was Quite short and based on super sets. All reps were done fast and almost explosively...none of the reps are done to failure, instead just short of failure.

Pullups supersetted with Dips 
9+7
7+7
7+7
7+6
7+6

Pushups supersetted with Knee raises 
25+7
22+8
20+7
18+6
15+8

NUTRITION

Meal 1 (before workout):
Small chicken sandwich

Meal 2 (post workout):
Full chicken
Garlic sauce
4 pita breads
Celery with peanut butter
Assorted nuts



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3Dip Max



Posts : 76
Join date : 2012-05-20
Age : 24
Location : Dubai

PostSubject: Re: 3Dip Max Training Log   Fri Jul 13, 2012 9:12 am

Today I had a huge pre workout meal (breaking away from leangains style for today) consisting of:
3 scrambled eggs 
200g lean pork 
2 potato waffles
4 chicken and garlic sausages
A bowl of steamed peas and spinach

To burn off my meal, here was my workout for today

10 sets of 8 pushups (slow tempo)
10 sets of 4 Pullups (slow tempo)
10 sets of 4 dips (slow tempo)
5 sets of slow hanging knee raises
* 1 minute rest between all sets
* 5 minute rest between every different exercise during which I would stretch

This approach was similar to GVT from what I've read, and had me completely winded but pumped by the end of the workout
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