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 Pflmagic - Training Log

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pflmagic



Posts : 244
Join date : 2011-07-14
Location : Melbourne, Australia.

PostSubject: Re: Pflmagic - Training Log   Wed Sep 19, 2012 6:48 am

18/9/12

Rest

Core superset - no rest
2 min. plank + 15 lying leg raises
1.40 sec. plank + 15 lying leg raises
1.20 sec. plank + 15 lying leg raises
1 min sec. plank + 15 lying leg raises
40 sec. plank + 15 lying leg raises
20 sec. plank + 15 lying leg raises
10 sec. plank + 15 lying leg raises
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pflmagic



Posts : 244
Join date : 2011-07-14
Location : Melbourne, Australia.

PostSubject: Re: Pflmagic - Training Log   Wed Sep 19, 2012 6:50 am

19/9/12

3 X ( 10 Dips - 10 rows - 20 push)

Inspired by loo!
55 Dips - 30 seconds rest - 35 Rows - 30 seconds rest - 65 Push ups

45 Dips - 30 seconds rest - 30 Rows - 30 seconds rest - 55 Push ups

40 Dips - 30 seconds rest - 25 Rows - 30 seconds rest - 50 Push ups

26 Pulls + 40 push
1 min rest
13 Pulls + 20 Push
1 min rest
6 Pulls + 10 Push
1 min rest
3 Pulls + 5 Push
1 min rest
10 Pulls + 20 Push

# W4 Pull up pyramid with 10 second breaks and 25 Push integrated #
4,3,2,1, 25 Pushups, 2,3,4, 25 Pushups, 3,2,1, 25 Push ups, 2,3,4, 25 Push ups

W7 Dips w/ 10 second breaks

5 X 20 Pull ups w/20kg

Dip and push up pyramid combo with 10 second breaks. Only 10 second breaks between exercises as well.
(10 - 8 - 6 - 4 - 2 Dips) (2 - 4 - 6 - 8 - 10 - 12 Push ups) (2 - 4 - 6 - 8 - 10 dips) (12 - 10 - 8 - 6 - 4 - 2 Push ups)
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pflmagic



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Join date : 2011-07-14
Location : Melbourne, Australia.

PostSubject: Re: Pflmagic - Training Log   Fri Sep 21, 2012 8:20 pm

20/9/12

Rest
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pflmagic



Posts : 244
Join date : 2011-07-14
Location : Melbourne, Australia.

PostSubject: Re: Pflmagic - Training Log   Fri Sep 21, 2012 10:25 pm

21/9/12

1 X 10 Pulls

2 X (3 MU - 10 dips - 5 Pulls)

2011 REQ - COMPLETE IN TIME!!!!!!



4 X (10 - 20 kg Pull ups)

3 X (10 leg raises + 10 knee raises w/2kg)

3 X (3 chin ups, 5 seconds at top, 5 at middle, 10 at bottom) w/20kg

3 X (1 min deadhang w/20kg)

3 X (12 windscreen wipers)

3 X (8 slow push ups with 20kg)

3 X (30 seconds German hang)
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NGN

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Join date : 2012-07-17
Age : 41
Location : San Diego

PostSubject: Re: Pflmagic - Training Log   Fri Sep 21, 2012 11:08 pm

You SUCK!


nah JK...Awesome dude!

Are the 2012 reqs different?
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LIBhenchman

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Join date : 2012-05-10
Location : New Jersey

PostSubject: Re: Pflmagic - Training Log   Sat Sep 22, 2012 9:35 am

Nice workout!!! How long have you've been into bodyweight workouts?
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pflmagic



Posts : 244
Join date : 2011-07-14
Location : Melbourne, Australia.

PostSubject: Re: Pflmagic - Training Log   Sun Sep 23, 2012 2:06 am

Thanks b!
Working out for 1-2 years. Focusing on BBR for the last 3-4 months.
Even though in terms of dilution the first year was good; there was no structure or goal.
I think its important to have something to work towards.
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pflmagic



Posts : 244
Join date : 2011-07-14
Location : Melbourne, Australia.

PostSubject: Re: Pflmagic - Training Log   Sun Sep 23, 2012 2:11 am

23/9/12

6 X 10 Front lever

2 X 30 body weight squats

2 X 10 (squats with 20kg... Not including bar)

2 X 6 (squats with 50kg... Not including bar)

3 X 4 (squats with 60kg... Not including bar)

3 X (12 leg raises + 12 knee raises + 60 lbs side shrugs/curls?)

3 X (10 standing calf raise w/ 240lbs + 30 normal calf raises)

3 X (12 windscreen wipers)

3 X (10 leg curl on 50lbs)
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pflmagic



Posts : 244
Join date : 2011-07-14
Location : Melbourne, Australia.

PostSubject: Re: Pflmagic - Training Log   Mon Sep 24, 2012 7:27 am

24/9/12

1 X 10 Pulls

1 X 30 Pulls

3 X (5MU - 5 Dips - 10 Pulls - 30 Push ups)

4 MU - 20 Str8 dips - 20 Pulls - 40 Push - 4 MU Time:3.55

3 X 6 MU + 60 push ups after last set

Pull Pyramid with 40 seconds break
5,6,8,10,10,10,8,6,5 (+55 push ups after last set)

3 X 7 Explosive Pulls

3 X (2 min deadhang with 7 pulls throughout each set)

3 X (30 seconds german hang)
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pflmagic



Posts : 244
Join date : 2011-07-14
Location : Melbourne, Australia.

PostSubject: Re: Pflmagic - Training Log   Tue Sep 25, 2012 6:07 am

Rest

25/9/12

6 X 10 Front Lever Progression

Core superset - no rest
2 min. plank + 15 lying leg raises
1.40 sec. plank + 15 lying leg raises
1.20 sec. plank + 15 lying leg raises
1 min sec. plank + 15 lying leg raises
40 sec. plank + 15 lying leg raises
20 sec. plank + 15 lying leg raises
10 sec. plank + 15 lying leg raises

3 X (1.5 min plank w/20kg)
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pflmagic



Posts : 244
Join date : 2011-07-14
Location : Melbourne, Australia.

PostSubject: Re: Pflmagic - Training Log   Wed Sep 26, 2012 7:01 am

26/9/12

30 Push ups

2 X ( 10 Dips - 10 rows - 10 push)

Inspired by loo!
55 Dips - 30 seconds rest - 35 Rows - 30 seconds rest - 65 Push ups

45 Dips - 30 seconds rest - 30 Rows - 30 seconds rest - 55 Push ups

40 Dips - 30 seconds rest - 25 Rows - 30 seconds rest - 50 Push ups

25 Pulls + 50 push
1 min rest
13 Pulls + 35 Push
1 min rest
7 Pulls + 15 Push
1 min rest
3 Pulls + 10 Push
1 min rest
10 Pulls + 30 Push

W8 Dips w/ 10 second breaks

5 X 20 Pull ups w/20kg

3 X (pushup super-set -> 10 diamond - 10 military - 10 wide - 10 side to side)

What did I eat straight after?

170g Oats with rice milk and honey

250g Quinoa with tasty bbq sauce

500g Sweet potato + 350g butternut pumpkin

350g lean beef steaks with some sodium packed seasoning haha

Man 250g Quinoa fluffs up sooooo much when cooked. May not all look super appealing but it did taste real good.
What have you guys been smashing post workout?



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pflmagic



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Join date : 2011-07-14
Location : Melbourne, Australia.

PostSubject: Re: Pflmagic - Training Log   Thu Sep 27, 2012 6:37 am

27/9/12

Rest
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pflmagic



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Join date : 2011-07-14
Location : Melbourne, Australia.

PostSubject: Re: Pflmagic - Training Log   Fri Sep 28, 2012 4:31 am

28/9/12

Super early fasted training. Such a gorgeous morning.

1 X 30 push

2 X ( 10 Dips - 10 rows - 10 push)

55 Dips - 30 seconds rest - 35 Rows - 30 seconds rest - 65 Push ups

5 X 6 MU + 40 Push ups last set

4 X 10 Pulls with 20kg

3 X (12 hanging leg raises + 12 knee raises)

3 X (3 chins - 5 seconds top, mid, and 10 seconds bottom) + 20kg

3 X 12 Windscreen wipers

3 X 25 Push ups with 20kg
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pflmagic



Posts : 244
Join date : 2011-07-14
Location : Melbourne, Australia.

PostSubject: Re: Pflmagic - Training Log   Sun Sep 30, 2012 1:14 am

30/9/12

Started RPT training for squats today... Loved it.

6 X 10 Front lever

WARM UP
2 X 15 body weight squats

6 X (squats with 10kg... Not including bar)

6 X (squats with 25kg... Not including bar)

5 X (squats with 37.5kg... Not including bar)

4 X (squats with 50kg... Not including bar)
WORKSETS
5 X (squats with 60kg... Not including bar)

6 X (squats with 52.5kg... Not including bar)

7 X (squats with 45kg... Not including bar)

3 X (12 leg raises + 12 knee raises + 60 lbs side shrugs/curls?)

3 X (10 standing calf raise w/ 300lbs + 30 normal calf raises)

3 X (12 windscreen wipers)

3 X (10 leg curl on 60lbs)
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pflmagic



Posts : 244
Join date : 2011-07-14
Location : Melbourne, Australia.

PostSubject: Re: Pflmagic - Training Log   Mon Oct 01, 2012 7:22 am

1/10/12

Such a lovely day, felt like I could train for hours. Weather was amazing.

10 Pulls

Zef Warm up
5MU - 5 Dips - 4 MU - 4 Dips - 3 MU - 3 Dips - 2 MU - 2 Dips - 1 MU - 1 Dip
----- Was super hard and needs work!

4 X 25 Pulls w/55 Push ups last set

20 Pulls - 55 Push
1 min rest
30 Push - 10 Pulls
1 Min rest
15 Push - 5 Pulls
1 Min rest
15 Push - 10 Pulls

W3 MU with 15 second breaks

Pull pyramid
2,4,6,8,10, (50 Push ups) 10,8,6,4,2 w/40 second breaks

3 X 8 explosive pulls with 30 push each set

10 Pulls

3 X 30 second German Hangs
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pflmagic



Posts : 244
Join date : 2011-07-14
Location : Melbourne, Australia.

PostSubject: Re: Pflmagic - Training Log   Tue Oct 02, 2012 6:42 am

2/10/12

Rest

Core superset - no rest
2 min. plank + 15 lying leg raises
1.40 sec. plank + 15 lying leg raises
1.20 sec. plank + 15 lying leg raises
1 min sec. plank + 15 lying leg raises
40 sec. plank + 15 lying leg raises
20 sec. plank + 15 lying leg raises
10 sec. plank + 15 lying leg raises

5 X (1.5min X 20kg plank)
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pflmagic



Posts : 244
Join date : 2011-07-14
Location : Melbourne, Australia.

PostSubject: Re: Pflmagic - Training Log   Wed Oct 03, 2012 7:31 am

3/10/12

30 Push ups

2 X ( 10 Dips - 10 rows - 20 push)

Inspired by loo!
55 Dips - 30 seconds rest - 35 Rows - 30 seconds rest - 65 Push ups

45 Dips - 30 seconds rest - 30 Rows - 30 seconds rest - 55 Push ups

40 Dips - 30 seconds rest - 25 Rows - 30 seconds rest - 50 Push ups

20 Pulls + 60 push
1 min rest
10 Pulls + 40 Push
1 min rest
7 Pulls + 20 Push

I train at housing commission flats most days... On the soccer goals. So today about 15 kids came and interrupted me. I was planning to do more here but it changed into mucking around showing the kids push ups and pulls ups; also them asking me how I got so muscly and me replying to do pull ups and eat their vegetables haha.

Afffterwards

W6 Dips 20kg w/ 10 second breaks

5 X 25 Pull ups w/20kg
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ironloo

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Age : 28
Location : Glen Cove NY

PostSubject: Re: Pflmagic - Training Log   Wed Oct 03, 2012 9:46 am

pflmagic Nice man see you gaining great strength and glad you like the routine! I got new routines if you like to add in 3 hard ones. 1 of them i just started and will put normal sets to shame it combines 2 concepts in one.
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pflmagic



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Location : Melbourne, Australia.

PostSubject: Re: Pflmagic - Training Log   Thu Oct 04, 2012 6:02 am

Hit me up loo!
Very keen.
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pflmagic



Posts : 244
Join date : 2011-07-14
Location : Melbourne, Australia.

PostSubject: Re: Pflmagic - Training Log   Sat Oct 06, 2012 6:19 am

5/10/12

10 Pulls

2 X (3 MU - 10 Dips - 5 Pulls)

2011 Req - Time: 5.50

4 X 10 Pulls with 20kg

Chin ups
60kg - 2
60kg - 2
50kg - 4
40kg - 6
30kg - 8

50kg - 3
40kg - 5
30kg - 8
20kg - 10

3 X (12 hanging leg raises + 12 knee raises)

3 X 30 second german hangs
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K4lisPeluru

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Age : 27
Location : MALAYSIA

PostSubject: Re: Pflmagic - Training Log   Sat Oct 06, 2012 7:14 am

nice bro. your making me feel like attempting the BBR, might just do it next weekend!
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pflmagic



Posts : 244
Join date : 2011-07-14
Location : Melbourne, Australia.

PostSubject: Re: Pflmagic - Training Log   Sun Oct 07, 2012 6:12 am

7/10/12

6 X 10 Front Lever
3 X (12 hanging leg raises + 12 hanging knee raises)

RPT SQUATS

6 X 15kg on bar

6 X 25 kg on bar

5 X 35 kg on bar

3 X 50 kg on bar

Working sets

6 X 60kg on bar
7 X 55kg on bar
8 X 45kg on bar
10 X 40 kg on bar

Only a short workout then straight to a family birthday.
Man I haven't eaten that much in so long. Then after all the main food I had 6 large slices of cheesecake hahah.
Killn it.
Gotta let loose every now and again hey.
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pflmagic



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Join date : 2011-07-14
Location : Melbourne, Australia.

PostSubject: Re: Pflmagic - Training Log   Mon Oct 08, 2012 6:14 am

8/10/12

Felt a little tired.

10 Pulls

30 seconds top hold pull up - 10 seconds rest - 25 Pulls

30 seconds top hold pull up - 10 seconds rest - 20 Pulls

30 seconds top hold pull up - 10 seconds rest - 20 Pulls

3 X (55 Push ups - 3 MU)

50 Pull 100 Push Time: 5.30 (should of looked at time during set, thought i was going way better haha)

3 X 8 explosive pulls

3 X 12 windscreen wipers

5 X 12 pulls with 1 min rest in between

60 push - 10 pulls
1min rest
40 push - 10 pulls
1 min rest
20 push - 10 pulls
1 min rest
30 push - 10 pulls
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pflmagic



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Join date : 2011-07-14
Location : Melbourne, Australia.

PostSubject: Re: Pflmagic - Training Log   Tue Oct 09, 2012 6:46 am

9/10/12

Rest

6X10 front lever progressions

Core superset - no rest
2 min. plank + 15 lying leg raises
1.40 sec. plank + 15 lying leg raises
1.20 sec. plank + 15 lying leg raises
1 min sec. plank + 15 lying leg raises
40 sec. plank + 15 lying leg raises
20 sec. plank + 15 lying leg raises
10 sec. plank + 15 lying leg raises

3 X (1.5min X 20kg plank)
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pflmagic



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Location : Melbourne, Australia.

PostSubject: Re: Pflmagic - Training Log   Wed Oct 10, 2012 5:47 am

10/10/12

30 Push ups

2 X ( 10 Dips - 10 rows - 20 push)

Inspired by loo!
55 Dips - 30 seconds rest - 35 Rows - 30 seconds rest - 65 Push ups

45 Dips - 30 seconds rest - 30 Rows - 30 seconds rest - 55 Push ups

40 Dips - 30 seconds rest - 25 Rows - 30 seconds rest - 50 Push ups

3 X (25 Pulls + 30 Push)

W8 dips

3 X 25 Pull ups w/20kg

60 Push
50 Push
40 Push
30 Push
20 Push
10 Push

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