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 Pflmagic - Training Log

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Bevinator



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Join date : 2011-07-14

PostSubject: Re: Pflmagic - Training Log   Sat Oct 13, 2012 7:24 am

12/10/12

10 Pulls

2 X 3 MU - 5 Dips - 5 Pulls

2011 Req for time: 5.40?


4 X 10 (20kg) Pulls

8 Explosive Pulls

2 X 6 MU

3 X 3 Chins (5 seconds top, mid and 10 seconds bottom w/20kg)

W6 dips w/20 kg (10 - 15 seconds rest)

3 X 8 slow push ups w 20kg vest

3 X 20 straight bar dips with 1 min rest between

3 X 30 seconds German hangs

Also a bonus video of my requirements from last week.
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Bevinator



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PostSubject: Re: Pflmagic - Training Log   Sun Oct 14, 2012 4:01 am

14/10/12

6 X 10 Front Lever


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

7 X 60kg on bar
8 X 55kg on bar
9 X 50kg on bar
10 X 45 kg on bar


3 X (12 hanging leg raises + 12 hanging knee raises + 10 side curls with 65lbs)

3 X (10 calf raises on 380lbs + 30 unweighted)

3 X (10 leg curls 70lbs)
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Bevinator



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PostSubject: Re: Pflmagic - Training Log   Mon Oct 15, 2012 5:04 am

15/10/12

30 Push

40 Pull ups! (after reps 31, i started to do 1 hand deadhangs on each arm between every 2nd rep.. deadhangs lasted for 5 seconds each arm)

3 X 25 Pulls

3 X (55 Push ups - 30 seconds rest - 4 MU)

50 Pull 100 Push Time: 5.05
(need to pay attention to clock!)

5 X 12 pulls with 1 min - 1.30 rest in between

15 Pulls - 30 push
1min rest
10 Pulls - 15 push
1 min rest
5 Pulls - 10 push
1 min rest
10 Pulls - 30 push

60 Push

Yo so today training at the soccer ground again a whole lot of kids came over like usual but kept climbing over me and jumping on me while doing push ups. I was nice for the first 20 minutes of it but then I had to be like "you guys gotta get off me or ill leave" sort of ruined their fun haha.
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Bevinator



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Join date : 2011-07-14

PostSubject: Re: Pflmagic - Training Log   Wed Oct 17, 2012 6:59 am

40 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 (30 Push - 20 Pulls - 30 Push)

Some dead hang work

Dips with 20kg
20 - 1 min rest - 15 - 1 min rest - 10 - 1 min rest - 5 - 1 min rest - 10 - 1 min rest - 15 - 1 min rest - 20 - 1 min rest -
(THEN WITHOUT VEST)
20 - 1 min rest - 15 - 1 min rest - 10 - 1 min rest - 5 - 1 min rest - 10 - 1 min rest - 15 - 1 min rest - 20

3 X 25 Pull ups w/20kg

55 Push
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Bevinator



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PostSubject: Re: Pflmagic - Training Log   Thu Oct 18, 2012 5:24 am

Rest

19/10/12

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

2.5min plank

3 X (2 min plank w/20kg)
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Bevinator



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PostSubject: Re: Pflmagic - Training Log   Fri Oct 19, 2012 10:09 pm

Gah I have a bad case of gastro.
Training will be put off for a bit. Hope it doesn't undo too much hard work.
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Bevinator



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PostSubject: Re: Pflmagic - Training Log   Sun Oct 21, 2012 1:25 am

21/10/12

6 X 10 Front Lever

Leg raises

Windscreen wipers

Knee raises

RPT SQUATS

6 X 10kg on bar

6 X 25 kg on bar

5 X 35 kg on bar

4 X 50 kg on bar

Working sets

5 X 65kg on bar
6 X 60kg on bar
8 X 55kg on bar
9 X 50 kg on bar


3 X (10 calf raises on 380lbs + 30 unweighted)

3 X (10 leg curls 70lbs)
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Bevinator



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PostSubject: Re: Pflmagic - Training Log   Sun Oct 21, 2012 11:58 pm

22/10/12

10 Pulls

50 Pulls - 100 Push Time: 4.50

4 X 25 Pulls

3 X 5 MU

3 X (30 push - 15 Pulls - 30 Push)

W4 Pulls with 10 seconds rest

3 X 10 SUPERWIDE Deadhang Pulls

3 X (2 min dead hang, including single hand hangs and 5 pulls at the end of each set)

2 X 8 Pulls w/1min rest

3 X 30 seconds german hang
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Bevinator



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PostSubject: Re: Pflmagic - Training Log   Wed Oct 24, 2012 6:34 am

40 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 - 60 Push ups

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

25 Pulls - 55 Push
1min rest
15 Pulls - 30 Push
1min rest
7 Pulls - 15 Push
1min rest
4 Pulls - 10 Push
1min rest
10 Pulls - 30 Push

3 X (20 push + 5 explosive pulls)

W8 Dips w/10second breaks

3 X (25 Push ups w/20kg + 20 unweighted)

5 X (20 strict form slow military pushups + 10 strict slow super wide push)
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Bevinator



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PostSubject: Re: Pflmagic - Training Log   Sat Oct 27, 2012 12:33 am

10 Pulls

2 X 3 MU - 10 Dips - 5 Pulls

2011 Req for Time : 5.56
Felt a bit spent.... But hey I can do it! Wondering why they wont get back to me. Videoed, but I doubt people want to see it again and again.

Weighted Chins
50kg -4
40kg -6
30kg -8

50kg -3
40kg -6
30kg -8
0kg -20

3 X 2 Negatives each arm - Chins

3 X 4 Offset Chins each arm

3 X 3 Frenchies with 20kg and 5 second holds

3 X 8 Slow Push ups with 20kg

3 X 30 sec german hang


Yo so I think im going to end this log soon.
Im thinking about changing up my training and focusing on different things within the realm of calisthenics.
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K4lisPeluru

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Age : 27
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PostSubject: Re: Pflmagic - Training Log   Sat Oct 27, 2012 2:49 am

post the video here, i will inform them directly through facebook this time with your video. btw, you dont have to end your log even you plan to change your focus, you can still just write it down here. Smile
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Bevinator



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Join date : 2011-07-14

PostSubject: Re: Pflmagic - Training Log   Sat Oct 27, 2012 2:58 am

Turns out due to the background music the video is blocked in pretty much every country. Ehh.
It wasn't my flashiest attempt; but ill try get it up.
I have a few up there for them to see anyway.
Yeh I know, Ill always log my workouts; just the question if Ill type it up and post here.
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Bevinator



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PostSubject: Re: Pflmagic - Training Log   Sat Oct 27, 2012 3:01 am

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Bevinator



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PostSubject: Re: Pflmagic - Training Log   Sat Oct 27, 2012 11:41 pm

27/10/12

15 X 10 Pull ups with 1 min rest between

Ive been doing things on all 'rest' days.
But ill only note notable things like this.


Last edited by pflmagic on Sat Oct 27, 2012 11:44 pm; edited 1 time in total
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Bevinator



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PostSubject: Re: Pflmagic - Training Log   Sat Oct 27, 2012 11:44 pm

28/10/12

6 X 10 Lever progressions

3 X 12 Knees to elbow raises

3 X 12 Legraises

3 X 12 Windscreen wipers

RPT SQUATS

RPT SQUATS

6 X 10kg on bar

6 X 30 kg on bar

5 X 40 kg on bar

4 X 50 kg on bar

Working sets

6 X 65kg on bar
7 X 60kg on bar
9 X 55kg on bar
10 X 50 kg on bar

3 X 10 oblique shrugs each side w/80lbs

3 X (10 calf raises on 380lbs + 30 unweighted)

3 X (10 leg curls 80lbs)

Im not too knowledgeable about gym and weight training but Im still seeing progressions in strength so I guess im on it!
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K4lisPeluru

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PostSubject: Re: Pflmagic - Training Log   Mon Oct 29, 2012 1:33 am

have you got any response? i posted your vid up and some mention that you gotta polish up the form, especially on the pushups, its too short.
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Bevinator



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PostSubject: Re: Pflmagic - Training Log   Mon Oct 29, 2012 1:41 am

Yeh man, someone's gonna show the videos around. That last one I was a bit short. But I think my second attempt (or maybe 3rd was good) in comparison to some of the other attempts I've seen people do I think I'm doing alright. Long limbs are a hassle hey haha.
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Bevinator



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PostSubject: Re: Pflmagic - Training Log   Mon Oct 29, 2012 6:48 am

29/10/12

30 Push

10 Pulls

30 Pulls

2 X 25 Pulls

3 X (6 MU + 30 push)

3 X 4 Offset Chins each arm

3 X (top static hold in chin up position each arm)

3 X 4 Clapping Pulls

3 X 8 Slooooow Pull ups

W 4 Pulls with 10 second breaks

3 X 40 Push ups
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G@lvo



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PostSubject: Re: Pflmagic - Training Log   Mon Oct 29, 2012 3:00 pm

Awesome workout! You're strong! Smile
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Bevinator



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PostSubject: Re: Pflmagic - Training Log   Wed Oct 31, 2012 6:16 am

31/10/12

Warm Up

30 Push

10 Dips

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

Workout

3 X 51 Dips (last dip has 10 second hold on top and bottom)

50 Push

10 X (10 Pull ups + 10 Push ups) w/50 seconds rest between

20 X Push ups
1 Minute rest
10 X 20 kg Push ups
1 Minute rest
10 X 14 kg Push ups
2 Minutes rest
20 X Push ups
1 Minute rest
10 X 20 kg Push ups
1 Minute rest
10 X 14 kg Push ups
2 Minutes rest
20 X Push ups
1 Minute rest
10 X 20 kg Push ups
1 Minute rest
10 X 14 kg Push ups
2 Minutes rest
20 X Push ups
1 Minute rest
10 X 20 kg Push ups
1 Minute rest
10 X 14 kg Push ups

1 Minute rest
20 Push ups
1 Minute rest
20 Push ups
1 Minute rest
20 Push ups
1 Minute rest
20 Push ups
1 Minute rest
20 Push ups

2 Minute rest
30 Push ups
2 Minute rest
30 Push ups
2 Minute rest
30 Push ups

Thenn

3 X (1 Dip - 30 second top hold - 30 second bottom hold - 8 Dips)
3 min rest between
After last set Rest 1 minute and do 2 X 20 dips
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Bevinator



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PostSubject: Re: Pflmagic - Training Log   Fri Nov 02, 2012 8:12 am

2/11/12

30 Push

55 Push

10 Pulls

28 Pulls

4 X 4 Offset Pulls each arm

3 X Static hold in chin up each arm

4 X 10 Chin ups w/20kg

3 X 3 Frenchies w/20kg 5 seconds top mid and bottom

25 Pulls - 40 Push
1 min rest
13 Pulls - 30 Push
1 min rest
10 Pulls - 20 Push
1 min rest
13 Pulls - 30 Push

3 x 30 seconds German Hang

Push up routine from Daniel's Youtube
10 Push - 10 seconds isometric hold
9 Push - 9 seconds isometric hold
8 Push - 8 seconds isometric hold
All the way down to
1 Push - 1 seconds hold.
No rests in between.
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Bevinator



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PostSubject: Re: Pflmagic - Training Log   Sun Nov 04, 2012 12:39 am

4/11/12

6 X 10 Lever progressions

3 X 12 Knees to elbow raises

3 X 10 Windscreen wipers


RPT SQUATS

6 X 10kg on bar

6 X 30 kg on bar

5 X 40 kg on bar

4 X 50 kg on bar

Working sets

7 X 65kg on bar
8 X 60kg on bar
10 X 55kg on bar
11 X 50 kg on bar

3 X (hanging leg raises + 10 oblique shrugs each side w/80lbs)

3 X (10 calf raises on 380lbs + 30 unweighted)

3 X (8 leg curls 80lbs)

Loving the consistent progression through RPT.
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Bevinator



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PostSubject: Re: Pflmagic - Training Log   Sun Nov 04, 2012 10:39 pm

5/11/12

2 X 30 Push

10 Pulls

30 Pulls

2 X 28 Pulls

Daniels Push up routine
10 Push + 10 isometric
------>
1 Push + 1 isometric

3 X (4 MU + 30 Push)

55 Push

3 X 6 Explosive Pull

Dropset from Sosna's youtube
Altered though... I was a bit burnt out on pulls.

Set 1 - 1 Muscle-up, 30 Bar Dips, 20 Pull-ups, 40 Push-ups

Set 2 - 1 Muscle-up, 25 Bar Dips, 20 Pull-ups, 35 Push-ups

Set 3 - 1 Muscle-up, 20 Bar Dips, 15 Pull-ups, 30 Push-ups

W5 Pulls w/20 Second breaks
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NGN

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Age : 42
Location : San Diego

PostSubject: Re: Pflmagic - Training Log   Mon Nov 05, 2012 1:57 am

Lookin STRONG brother! awesome endurance and strength.
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Bevinator



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PostSubject: Re: Pflmagic - Training Log   Wed Nov 07, 2012 6:42 am

7/11/12

Warm Up

30 Push

10 Dips

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

Workout

3 X 52 Dips (last dip has 10 second hold on top and bottom)

55 Push

12 X (10 Pull ups + 12 Push ups) w/50 seconds rest between

20 X Push ups
1 Minute rest
12 X 20 kg Push ups
1 Minute rest
12 X 14 kg Push ups
1.5 Minutes rest
20 X Push ups
1 Minute rest
12 X 20 kg Push ups
1 Minute rest
12 X 14 kg Push ups
1.5 Minutes rest
20 X Push ups
1 Minute rest
12 X 20 kg Push ups
1 Minute rest
12 X 14 kg Push ups
1.5 Minutes rest
20 X Push ups
1 Minute rest
12 X 20 kg Push ups
1 Minute rest
12 X 14 kg Push ups

1 Minute rest
20 Push ups
1 Minute rest
20 Push ups
1 Minute rest
20 Push ups
1 Minute rest
20 Push ups
1 Minute rest
20 Push ups

2 Minute rest
30 Push ups
2 Minute rest
30 Push ups
2 Minute rest
30 Push ups

W8 Dips w/10-12 second breaks
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Pflmagic - Training Log
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