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 Pflmagic - Training Log

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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Pflmagic - Training Log   Wed Nov 07, 2012 10:06 pm

These workouts look sick, Bro!

I have to try some of these myself.

especially this one

pflmagic wrote:
5/11/12

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


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Bevinator



Posts : 244
Join date : 2011-07-14

PostSubject: Re: Pflmagic - Training Log   Fri Nov 09, 2012 11:24 am

9/11/12

10 Pulls

(3MU - 10 Dips - 5 Pull)

2011 REQ for time: Gave up on the last MU. Had to kip to much and wasn't feeling it. Within time though.

Weighted chins

3 X 40 kg (6,6,5)

3 X 30 kg (8,8,8 )

3 X 2 OHC negatives each arm

3 X 5 offset chins each ar,

55 Push

3 X 30sec german hang

Feeling a little burn't out. Also think my joints could do with a break, ive been pretty consistant for a very long time... Missing maybe one workout in the last forever. I think I'll have an easy week after I train legs this week. Do a bit of rehabilitation/pre, eat wholesome food, and rest.
Sounds good.
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Bevinator



Posts : 244
Join date : 2011-07-14

PostSubject: Re: Pflmagic - Training Log   Sun Nov 11, 2012 1:11 am

11/11/12

3 X 12 Knees to elbow raises

3 X 12 Windscreen wipers


RPT SQUATS

6 X 10kg on bar

6 X 20 kg on bar

5 X 45 kg on bar

4 X 55 kg on bar

Working sets

5 X 70kg on bar
6 X 65kg on bar
8 X 60kg on bar
11 X 50 kg on bar
12 X 45 kg on bar


3 X (12 hanging leg raises + 10 oblique shrugs each side w/80lbs)

3 X (12 calf raises on 300lbs + 30 unweighted)

3 X (12 leg curls 70lbs)

3 X 12 dip station leg raises

Ok so, today was a good workout. But waking up saturday morning I realised I've hurt my shoulder slightly.
Waking up today.... still the same issue.
Fairly ~ convenient ~ that it was at the start of a week I said it would take it easy for.
So I guess for this week Im going to do half workouts (in terms of length and reps and everything)... A fair bit of flexibility training. Still cycle my calories but eat a less on 'workout days' and more on 'rest days'.
Really hope I haven't done any long term damage.
I know when I did it as well on the very last german hang I was hanging there and just tried for some reason to push it and go beyond that comfortable range.... Stupid. Any discussion?
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Bevinator



Posts : 244
Join date : 2011-07-14

PostSubject: Re: Pflmagic - Training Log   Sun Nov 11, 2012 3:29 am

Quick video off my phone!
30 Pull ups from the workout on 5/11/12
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K4lisPeluru

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Posts : 678
Join date : 2011-03-23
Age : 27
Location : MALAYSIA

PostSubject: Re: Pflmagic - Training Log   Sun Nov 11, 2012 4:11 am

looking like a monster bro!
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Bevinator



Posts : 244
Join date : 2011-07-14

PostSubject: Re: Pflmagic - Training Log   Mon Nov 12, 2012 6:11 am

12/11/12

First of the deload sessions.
Ill do 2 more this week.

Warm up - 15 Minutes with Bands

Then

10 Push

2 X 5 Pull

3 X 10 Pulls

3 X 20 Push

3 X 15 Pulls

17 Pulls

3 Pulls

3 X 25 Push

Then cool down with rotator cuff stretches with bands and static stretches to finish off.


Shoulder felt reasonably good. Don't want to push it though.
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Bevinator



Posts : 244
Join date : 2011-07-14

PostSubject: Re: Pflmagic - Training Log   Wed Nov 14, 2012 5:55 am

Update.

Shoulders out of wak... I need to rest it.
Do absolutely no upper body workouts. Re-evaluate in a few weeks and then start some rotator cuff strengthening.
This rules out requirements 'officially' by the end of the year.
Still happy with myself completing them though.
I guess ill lower food just to maintenance and see whats good.
Any tips or ideas? Injuries suck so hard. And I was just thinking how I had gone all year injury free... Ah well.
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Bevinator



Posts : 244
Join date : 2011-07-14

PostSubject: Re: Pflmagic - Training Log   Wed Nov 14, 2012 5:55 am

Update.

Shoulders out of wak... I need to rest it.
Do absolutely no upper body workouts. Re-evaluate in a few weeks and then start some rotator cuff strengthening.
This rules out requirements 'officially' by the end of the year.
Still happy with myself completing them though.
I guess ill lower food just to maintenance and see whats good.
Any tips or ideas? Injuries suck so hard. And I was just thinking how I had gone all year injury free... Ah well.
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