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 Pflmagic - Training Log

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Bevinator



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Join date : 2011-07-14

PostSubject: Pflmagic - Training Log   Mon Jul 16, 2012 8:14 am

Ayo, Ive been keeping a diary of my workouts for the last month and a half.
Decided I'd finally start uploading it here so I can get some constructive criticism.
I have been training calisthenics for a while now, off and on for the last year plus. I guess over the last few months I've stepped it up a bit.
Anyway ill upload the last few logs into my journal and add new ones when I do them.

Stats -
83 kgs
184 cms tall
21 years of age.

Been following lean gains for the last 3 months and have been having mind - blowing results... Best decision ever.

About 3 weeks ago I decided I'd start setting loose sites on the requirements... Amongst other things.

Also for the last nearly 2 months Ive started doing leg sessions once a week (this is all I need because I work an active job and am always on my feet anyway).
The new apartment I moved into has a small gym so I can do some basic weighted work... Although there are no free weights (which would be far more ideal) I have to make do with what I have.

Not looking to put on any more muscle or drop any fat, just get stronger and maybe inspire other people to do the same!.
Any questions or routine idea's are very welcome.

Also note, all movements I do now days are consciously full ROM.

Let it begin.


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Bevinator



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PostSubject: Re: Pflmagic - Training Log   Mon Jul 16, 2012 8:16 am

10/7/12 - Rest Days

6 X 10 Seconds Front lever progressions

Superset no rest
1min. plank + 10 lying leg raises
:50sec. plank + 10 lying leg raises
:40 sec. plank + 10 lying leg raises
:30 sec. plank + 10 lying leg raises
:20 sec. plank + 10 lying leg raises
:10 sec. plank + 10 lying leg raises
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Bevinator



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PostSubject: Re: Pflmagic - Training Log   Mon Jul 16, 2012 8:16 am

11/7/12

3 X ( 30 push ups, 15 rows, 10 dips, 20 push ups, 15 rows)

3 X Max out 40kg dips 16 - 17 - 15
Dip drop set
40 kgs - 13 reps
30kgs - 15 reps
20 kgs - 17 reps
10 kgs - 20 reps
Body weight - 25 reps

3 X Max out rows 35 - 27 - 25

Max out push ups… Diamond - 50…Wide - 70… Normal - 40

3 X (10 second slow push ups with 10 kg vest - 10 reps)
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Bevinator



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PostSubject: Re: Pflmagic - Training Log   Mon Jul 16, 2012 8:16 am

12/7/12 - Rest Days

6 X 10 Seconds Front lever progressions

Superset no rest
1min. plank + 10 lying leg raises
:50sec. plank + 10 lying leg raises
:40 sec. plank + 10 lying leg raises
:30 sec. plank + 10 lying leg raises
:20 sec. plank + 10 lying leg raises
:10 sec. plank + 10 lying leg raises
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Bevinator



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PostSubject: Re: Pflmagic - Training Log   Mon Jul 16, 2012 8:17 am

13/7/12

2 X 10 pulls
2 X 15 chins

Max top of pull up hold X 2 (1.18min , 46 seconds)
(Grip gave out first, un - happy with these considering the time I got on last septembers challenge)

3 X (Slow chin ups -> 30 seconds up, 30 seconds down, 30 second hang)

Static super set -> top of chin up hold for 20 seconds, bottom of push up hold 20 seconds… keep repeating and when tired switch from top of chin up hold to hanging chin up hold.
Time : 6.50 (Hands gave out)

3 X ( 16 windscreen wipers
10 Leg raises)

Max rows (30)

Feeling a little sluggish and tired during these exercises…. Hard day at work.
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Bevinator



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PostSubject: Re: Pflmagic - Training Log   Mon Jul 16, 2012 8:17 am

14/7/12 - Rest day
Stretch
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Bevinator



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PostSubject: Re: Pflmagic - Training Log   Mon Jul 16, 2012 8:17 am

15/7/12

6 X 10 seconds front lever progressions

3 X 30 body weight squats 1 min rests

Leg Press Drop Set (2 minute rests)
210kg - 10 reps
190kgs - 15 reps
180kgs - 18 reps
170 kgs - 20 reps
160 kgs - 25 reps
150 kgs - 30 reps

3 X Core Superset…
Made up of
(2.30 minutes of Dish
1 minute Plank
1 minute each side side dish
20 standing oblique crunches with 12 kg kettle bell each side.)
No break in-between exercises. Then 2 min break in-between sets.
(Note on the 2.30min of dish I get tired after the first set so I sub in leg raises and tuck snaps etc)

3 X (25 X 22kg Squats) 2 min break between sets

3 X Weight calf raise drop set (150kgs, 110kgs, 70kgs, 50kgs, 30 kgs) Getting about 10 reps on each weight before changing and no rest in-between.

3 X (12 Quad Curls? on 60kgs)

3 X ( 12 reps X 210 kgs Leg press)

Superset no rest
1min. plank + 10 lying leg raises
:50sec. plank + 10 lying leg raises
:40 sec. plank + 10 lying leg raises
:30 sec. plank + 10 lying leg raises
:20 sec. plank + 10 lying leg raises
:10 sec. plank + 10 lying leg raises

Another core superset - 1 min plank, 1 min side plank each side, 1 min plank, 1 min side dish each side, 1 min plank
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PostSubject: Re: Pflmagic - Training Log   Mon Jul 16, 2012 8:18 am

16/7/12

2 X 15 Pull Ups warm up

3 X (4 muscle ups - 15 straight bar dips - 5 pull ups… Without leaving bar) short rests in-between sets

2 Muscle Ups- 25 dips - 17 pulls - 40 Push ups - 3 Muscle Ups for Time: 3.51

Pull up pyramid - 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 (40 second breaks)

40 Pull ups Mixed grip Time : 3.32

5 Pulls 1 min hang 5 pulls

3 X 15 Tricep extensions

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PostSubject: Re: Pflmagic - Training Log   Tue Jul 17, 2012 5:51 pm

17/7/12 - Rest Day

6 X 10 Seconds Front lever progressions

Superset no rest
1min. plank + 10 lying leg raises
:50sec. plank + 10 lying leg raises
:40 sec. plank + 10 lying leg raises
:30 sec. plank + 10 lying leg raises
:20 sec. plank + 10 lying leg raises
:10 sec. plank + 10 lying leg raises
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Fed X

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PostSubject: Re: Pflmagic - Training Log   Tue Jul 17, 2012 6:42 pm

pretty awesome blog
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Bevinator



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PostSubject: Re: Pflmagic - Training Log   Wed Jul 18, 2012 5:28 am

Thanks man!

18/7/12

Ok so I was going to do a weighted dip session but was feeling sore from work the previous day. Instead......

Warm up - 3 X (20 push ups- 10 rows - 10 dips... Super-set)

Then

1000 Push ups for time.. Inspired by another thread on the forum.
Time: 48 min 40 seconds!!
Very happy with this considering my last attempt at the start of the year was 61.31.
Reps were full lock out and what not.

5 X 20 dips.
(was going to go for max out but when I realised my max was less than half of my usual I just settled with 5 sets with 2 min rests.)

Superset -> 20 side to side push ups - 10 wide push ups - 5 dips..
Was hoping for more but I died.

Max rows - 35

Then a nice big meal! Smile
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K4lisPeluru

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PostSubject: Re: Pflmagic - Training Log   Wed Jul 18, 2012 6:44 am

really strong dude. have u considered to do the bar-barian req anytime soon?
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Bevinator



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PostSubject: Re: Pflmagic - Training Log   Wed Jul 18, 2012 7:09 am

Cheers cuz. Not yet. I'm still yet to try the 2009 requirements and then ill evaluate from there! Really enjoying your log as well though. Keep at it!
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PostSubject: Re: Pflmagic - Training Log   Thu Jul 19, 2012 4:12 am

19/7/12

Rest Day

6 X 10 seconds front lever progressions

Core superset
1 min plank, 1 min side plank each side, 1 min plank, 1 min side dish each side, 1 min plank

Going to be really busy over the next few days... Will try and squeeze in a super super early workout tomorrow morning.
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PostSubject: Re: Pflmagic - Training Log   Thu Jul 19, 2012 5:44 pm

20/7/12

Woke up nice and early for this workout.
Didn't get too many zzz's last night so I felt a little tired; but it was a lovely morning (night?) so well worth it.

2 X (10 push - 15 rows - 10 dips) supersets

2 X 17 Chin ups

Warm up done.

3 X (5 muscle ups - 15 straight bar dips - 5 pull ups… Without leaving bar)

Half 2009 Requirements
20 dips - 10 pulls - 25 Push ups - 5 MU
2.35 min. (Hardest part is getting the MU with clean form, its all about knowing how long to rest, Going to give these short supersetty workouts more of a go so I can see what rest times work best)

50 Pulls for time ( Mixed Grip) Time: 4.50

"Brigade park workout - true brigade requirement"
Inspired by KALISpeluru
5MU - 15 dips - 10 pullups - 10 chinups - 30 pushups
within 5 mins
Time : 2.10

Pull Up Pyramid (2,4,6,8,10,8,6,4,2) 40 second breaks

3 X 7 Pulls 35 second rests.

Now time for a stretch.
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Geronimo

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PostSubject: Re: Pflmagic - Training Log   Thu Jul 19, 2012 6:43 pm

Very good stuff. How much are you resting inbetween these different requirements?
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PostSubject: Re: Pflmagic - Training Log   Thu Jul 19, 2012 7:01 pm

In between different actual whole sets eg.. A superset and a pull up pyramid; I would rest 4-5 minutes. I think I need to extend this by a minute or so in the future. But during a superset it depends on what exercise follows what. Example being between muscle ups and dips there would be bare minimal rest but between push ups and a final set of muscle ups could be anything from 30-50 seconds plus. Just gotta see what works for yourself; and I'm slowly trying to figure that out Smile
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PostSubject: Re: Pflmagic - Training Log   Sun Jul 22, 2012 7:44 am

21/7/12
Rest Day

Skydiving.... So a bit of core work? haha
Here's a nice unrelated video of the day... I'm the dude that's wearing the ski mask.

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PostSubject: Re: Pflmagic - Training Log   Sun Jul 22, 2012 7:44 am

22/7/12
Rest Day.
Bigggg day at work. Tired...
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PostSubject: Re: Pflmagic - Training Log   Mon Jul 23, 2012 6:47 am

23/7/12

2 X 15 Pulls

2 Muscle Ups- 25 dips - 17 pulls - 40 Push ups - 3 Muscle Ups for
Time: 2.55

"Brigade park workout - true brigade requirement"
Inspired by KALISpeluru
5MU - 15 dips - 10 pullups - 10 chinups - 30 pushups
within 5 mins
Time : 2.21

Pull Pyramid (3,6,9,12,9,6,3) 40 Second Rest... (The set of 12 was a huge struggle)

50 Mixed Grip Pulls Time : 4.50

12 X 2 Pulls 5 second Rests

Straight away 60 Push ups






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K4lisPeluru

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PostSubject: Re: Pflmagic - Training Log   Mon Jul 23, 2012 9:11 am

wow. 2 mins. and after half 2009 req. you are definitely ready for the full 2009 req. vid it up bro! do you have facebook? hit me up at facebook(dot)com/fiqqymickey
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Bevinator



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PostSubject: Re: Pflmagic - Training Log   Tue Jul 24, 2012 4:52 am

24/7/12 - Rest Day

6 X 10 Seconds Front lever progressions

Superset no rest
1min. plank + 10 lying leg raises
:50sec. plank + 10 lying leg raises
:40 sec. plank + 10 lying leg raises
:30 sec. plank + 10 lying leg raises
:20 sec. plank + 10 lying leg raises
:10 sec. plank + 10 lying leg raises

Core superset
1 min plank, 1 min side plank each side, 1 min plank, 1 min side dish each side, 1 min plank
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PostSubject: Re: Pflmagic - Training Log   Tue Jul 24, 2012 6:32 am

K4lisPeluru wrote:
wow. 2 mins. and after half 2009 req. you are definitely ready for the full 2009 req. vid it up bro! do you have facebook? hit me up at facebook(dot)com/fiqqymickey

Ill give it a crack real soon!
Nah no facebook for me, sorry dude. More than welcome to PM's and what not people Smile
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PostSubject: Re: Pflmagic - Training Log   Wed Jul 25, 2012 6:48 am

25/7/12

3 X (15 push ups - 15 rows- 15 dips) superset

3 X max dips (50-40-40)

2 X 40 Kg max dips (15 - 13)

Reverse Dip Drop Set
40 kgs - 10reps
30 kgs - 13 reps
20 kgs - 16 reps
10 kgs - 20 reps
Body weight - 25 reps

3 X Max Rows (35 - 30 - 30)

3 X Max push ups Diamond - Wide - Normal (46 - 55 - 50)
Each Max set followed by super-set of 10 tri extensions and 30 bench dips
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PostSubject: Re: Pflmagic - Training Log   Thu Jul 26, 2012 6:01 am

26/7/12

6 X 10 Seconds Front lever progressions

Core Superset…
Made up of
2.10 minutes of Dish
10 leg raises
1 min plank
1 minute each side side dish
1 min plank
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