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 Pflmagic - Training Log

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Bevinator



Posts : 244
Join date : 2011-07-14

PostSubject: Re: Pflmagic - Training Log   Sat Jul 28, 2012 2:39 am

27/7/12

Workout at Gymnastics Gym

2 X 10 Pulls

3 X (3 Mu - 5 Pulls - 10 Dips)

2009 Req
40 Dips
20 Pulls
50 Push
5 MU
Time: 4.30ish
Also chucked in 5 extra pulls after the muscle ups for some reason.
Dunno why haha..
Ok so notes on this.... First time trying this so im pretty happy with result. Was just trying to get it within 5 minutes or whatever its meant to be. Now I can speed it up. Muscle ups were a struggle, a little harder on a bouncy gym bar but no excuses. And form wise push ups don't look super deep, they were breaking the L but still. Its good seeing this because after training on your own for ages, you think you're doing something a certain way; and a video shows you really what its like!



Weighted Chin Drop Set. 3 Min rest Between
50kg - 4
40kg - 6
30kg -8
20kg -10
10kg - 15
0kg -20

Lacking a little since I last tried, but I guess I don't train them.

Inspired by zakavel's blog but couldn't remember it at the time so...

3 X (2 sets of this without leaving bar...
- > 1Muscle up, 5 second bottom of straight bar dip hold, 5 second top of pull up with head touching bar then 10 second extended hold)

50 Pulls for Time :6.15
(Working out with people I seem to get distracted)


Intermediate Level:
Time Task
1st Minute 15 sec hang, followed by 3 pull ups
2nd Minute 2 pull ups, followed by 20 sec hang
3rd Minute 20 sec hang, followed by 15 sec 90* bent arm hang
4th Minute 30 sec hang
5th Minute 20 sec hang, followed by 4 pull ups
6th Minute 3 off set pull ups, each arm (use a towel or something to lower one side)
7th Minute 15 knee(leg) raises, followed by 15 sec hang
8th Minute 25 sec hang
9th Minute 15 sec hang, followed by 3 pull ups
10th Minute Hang as long as you can + 5 Pulls
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K4lisPeluru

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PostSubject: Re: Pflmagic - Training Log   Sat Jul 28, 2012 4:06 am

nice nice. well done.
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Bevinator



Posts : 244
Join date : 2011-07-14

PostSubject: Re: Pflmagic - Training Log   Sun Jul 29, 2012 3:25 am

29/7/12


6 X 10 seconds front lever progressions

3 X 30 body weight squats

1 min plank 1 min front support 1 min plank <-superset

Leg Press Drop Set
210kg - 10 reps
200kg - 12 reps
190kgs - 14 reps
180kgs - 16 reps
170 kgs - 20 reps
160 kgs - 22 reps
150 kgs - 24 reps
140 kgs - 20 reps

3 X Core Superset…
Made up of
(2.30 minutes of Dish
1 minute Plank
1 minute each side side dish
1 minute Plank
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 If I get tired after the first set so I sub in leg raises and tuck snaps etc)

3 X (25 X 22kg Squats)

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.

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

3 X (12 Quad Curls? on 60kgs) eat set superseted with 30 calf raises

3 X ( 10 reps X 210 kgs Leg press)

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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Bevinator



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PostSubject: Re: Pflmagic - Training Log   Mon Jul 30, 2012 6:27 am

30/7/12

1 X 15 Pulls

1 X 22 Pulls

3 X (5 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: 3.22

4 X (6 Muscle ups + 1 Pull up)

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)

30 Pull Ups for time : 1.30min
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Bevinator



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PostSubject: Re: Pflmagic - Training Log   Tue Jul 31, 2012 3:48 am

31/7/12

6 X 10 second front lever progressions
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Bevinator



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PostSubject: Re: Pflmagic - Training Log   Tue Jul 31, 2012 5:36 pm

1/8/12

Super Early workout.
Was going to smash Muscleup training but the bars were far far too wet this early on. I tried a few and just kept slipping haha.

1 X 15 Pulls

1 X 25 Pulls

3 X (2MU - 15 Dips - 10 Pulls)

50 Pulls for time:4.24
+ immediately supersetted 50 push ups no rest

3 X 10 explosive pulls 1 minute rest
+ immediately supersetted 50 push ups no rest

Chin up pyramid (2,4,6,8,10,8,6,4,2) 30 seconds rest
+ immediately supersetted 50 push ups no rest

30 dips - 20 rows - 50 push ups supersetted no rest

70 wide Push ups one set
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Bevinator



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PostSubject: Re: Pflmagic - Training Log   Thu Aug 02, 2012 6:51 am


2/8/12
Rest Day
6 X 10 second front lever progressions
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Bevinator



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PostSubject: Re: Pflmagic - Training Log   Sat Aug 04, 2012 7:57 am

3/8/12

2 X 15 Pulls

3 X (3 MU 5 Pulls 10 Dips 10 Pushups)

2009 Requirements
40 Dips
20 Pulls
50 Push ups
5 MU
Time :4.46

50 Pulls for time: 5.00
+ 60 push ups supersetted straight away

35 Pulls on rings for time :4.24
+ 60 push ups supersetted straight away

10 Pulls - 1Dip
30 second break
9 Pulls - 2 Dips
30 second break
8 Pulls - 3Dip
30 second break
7 Pulls - 4 Dips
30 second break
6 Pulls - 5Dip
30 second break
5 Pulls - 6 Dips
30 second break
4 Pulls - 7Dip
30 second break
3 Pulls - 8 Dips
30 second break
2 Pulls - 9Dip
30 second break
1 Pulls - 10 Dips

40 Dips

70 Push ups

Blah felt really sick this workout, I think if I eat too much fat preworkout I feel siiiick.
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Bevinator



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PostSubject: Re: Pflmagic - Training Log   Sat Aug 04, 2012 7:57 am

4/8/12

Rest
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Bevinator



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PostSubject: Re: Pflmagic - Training Log   Sun Aug 05, 2012 4:22 am

5/8/12

6 X 10 seconds front lever progressions

3 X 30 body weight squats

Leg Press Drop Set
210kg - 12 reps
200kg - 14 reps
190kgs - 16 reps
180kgs - 18 reps
170 kgs - 20 reps
160 kgs - 25 reps
150 kgs - 27 reps

3 X Core Superset…
Made up of
(2.30 minutes of Dish
1 minute Plank
1 minute each side side dish
1 minute Plank
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 If I get tired after the first set so I sub in leg raises and tuck snaps etc)

3 X (25 X 22kg Squats)

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 (10 hanging leg raises + 10 hanging tuck knee raises superset)

3 X (12 Quad Curls? on 60kgs) each set superseted with 30 calf 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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Bevinator



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PostSubject: Re: Pflmagic - Training Log   Mon Aug 06, 2012 3:29 am

I love training fasted...

6/8/12

1 X 15 Pulls

1 X 25 Pulls

3 X ( 3 MU - 5 Dips - 3 MU - 5 Pulls) superset without leaving bar
2.30min rest between sets

5MU - 15 dips - 10 pullups - 10 chinups - 30 pushups
Time : 2.08

6 X 6 Muscle Ups with 2 min break between

Superset of (20 Pulls - 70 Push ups - 10 Pulls - 35 Push ups - 5 Pulls - 15 Push ups - 5 Pulls - 10 Push ups)

6 X 6 explosive pulls with 1 min break then last set
supersetted with 60 Push ups and 10 leg raises.

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Bevinator



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PostSubject: Re: Pflmagic - Training Log   Tue Aug 07, 2012 5:15 am

7/8/12

Rest

6 X 10 sec Front Lever Progressions

10 Minutes of Interval Running

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   Wed Aug 08, 2012 6:29 am

8/8/12

3 X (10 dips - 10 rows - 10 push ups) superset

3 X max dips (45-45-45)
each set immediatly followed by 60 push ups broken into (20 - 20 - 20)
with 15 second break in between sets.

2 X 40 Kg max dips (14 - 10)

Reverse Dip Drop Set
40 kgs - 11reps
30 kgs - 14 reps
20 kgs - 17 reps
10 kgs - 21 reps
Body weight - 26 reps
supersetted immediately with 30 push ups

3 X Max Rows (38 - 30 - 30)

3 X 15 slow push ups with 10 kg.
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Bevinator



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PostSubject: Re: Pflmagic - Training Log   Thu Aug 09, 2012 3:58 am

9/8/12

Rest

6 X 10 seconds front lever progressions
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Bevinator



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PostSubject: Re: Pflmagic - Training Log   Sat Aug 11, 2012 6:50 pm


10/8/12

Workout at Gymnastics Gym

1 X 15 Pulls
1 X25 Pulls

3 X (3 Mu - 5 Pulls - 15 Dips)

2009 Req
40 Dips
20 Pulls
50 Push
5 MU
Time: 4.05

2 X50 KG max out Chins (4 - 4)

Weighted Chin Drop Set. 3 Min rest Between
50kg - 4
40kg - 6
30kg -8
20kg -10
10kg - 15
0kg -20

3 X (2 chin ups, pausing 10 seconds at top, middle then bottom then one normal chin...All with 10kg)

13 Pulls - 10kg vest
10 Pulls - 10kg vest
10 Pulls - 10kg vest
5 Pulls - 10kg vest
5 Pulls - 10kg vest
10 Pulls - no vest
7 Pulls - no vest
2 min rest in between all these
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PostSubject: Re: Pflmagic - Training Log   Sat Aug 11, 2012 6:51 pm

11/8/12

Rest
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PostSubject: Re: Pflmagic - Training Log   Sun Aug 12, 2012 1:11 am

12/8/12

6 X 10 seconds front lever progressions

3 X 30 body weight squats

Leg Press Drop Set
210kg - 12 reps
200kg - 14 reps
190kgs - 16 reps
180kgs - 18 reps
170 kgs - 20 reps
160 kgs - 25 reps

3 X Core Superset…
Made up of
(2.30 minutes of Dish
1 minute Plank
1 minute each side plank
1 minute Plank
20 standing oblique crunches with 12 kg kettle bell each side.)
No break in-between exercises.

3 X (25 X 22kg Squats)

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 (10 hanging leg raises + 10 hanging tuck knee raises superset)

3 X (12 Quad Curls? on 70kgs) each set supersetted with 30 calf 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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Bevinator



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PostSubject: Re: Pflmagic - Training Log   Mon Aug 13, 2012 6:55 am

13/8/12

1 X 15 Pulls

1 X 25 Pulls

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

5 MU - 15 dips - 10 Pulls - 30 Push ups - 10 Chin ups Time:1.50

4 X (5 Muscle ups) 2 min rest

30 Pull Ups for time : 1.15min

20 Pulls 10 Push ups
1.30 rest
15 Pulls 20 Push ups
1.30 rest
10 Pulls 30 Push ups
1.30 rest
5 Pulls 40 Push ups
1.30 rest
5 Pulls 50 Push ups

W4 Pull up Pyramid with 10 second breaks
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K4lisPeluru

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PostSubject: Re: Pflmagic - Training Log   Mon Aug 13, 2012 1:10 pm

keep at it bro!!!
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Bevinator



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PostSubject: Re: Pflmagic - Training Log   Mon Aug 13, 2012 5:54 pm

Found an older video from before I started this log..
Im pretty sure I was just training and tried to remember that months challenge off the top of my head.
I thought it was (Max narrow grip MU - Max Normal grip MU - Max wide MU) with one minute breaks.
I was wrong haha.
Anyway it was my first time trying wide MU's.
Maybe I should of gone wider.
Would like to benchmark now against this.....
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PostSubject: Re: Pflmagic - Training Log   Tue Aug 14, 2012 6:18 am

14/8/12

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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PostSubject: Re: Pflmagic - Training Log   Wed Aug 15, 2012 5:28 am

15/8/12

30 Push ups

15 Dips

3 X (10 Push - 10 rows - 10 dips) (immediately no rests)

50 dips + 20 rows + 30 Push ups (immediately no rests)

25 Pulls

5 MU + 60 push ups (immediately no rests)

A6 (1->6->1) Pull up pyramid 10 second breaks + 50 push ups (immediately no rests)

5 MU

40 dips + 25 rows + 40 push ups (immediately no rests)

30 Dips + 25 rows + 30 push ups (immediately no rests)

3 X Max rows (35 - 25 - 25 ) (each max set immediately followed by 50 push ups no rest)

W6 (6->1->6->1->6) Dip pyramid 10 second breaks

3 X 15 slow push ups (3 seconds down and 3 second up) W/10 kg vest
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Geronimo

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PostSubject: Re: Pflmagic - Training Log   Wed Aug 15, 2012 1:19 pm

awesome workouts...keep it up dude
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PostSubject: Re: Pflmagic - Training Log   Fri Aug 17, 2012 11:55 am

17/8/12

15 X Pulls

25 X Pulls

2 X (4 MU - 5 Pulls - 15 dips)

Adjusted 2009 requirements
5 MU - 40 dips - 20 Pulls - 50 Push - 5 MU Time: 4.50! Smile

2011 Requirements with 1.30 rest in between every set... so
5 MU
1.30min rest
45 Dips
1.30min rest
25 Pulls
1.30min rest
55 Push ups
1.30min rest
5 Mu

W5 Dip Pyramid with 10 second breaks and 10kg

W3 Pull up pyramid with 10 second breaks and 10 kg

2 X (15 Dips - 10 Pulls - 20 Push ups - all with vest) Time:
1.05min then 1.03 min

10 -> 1 Push up pyramid then 10-> 1 straight away again.
10 second breaks plus 10kg vest.
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PostSubject: Re: Pflmagic - Training Log   Fri Aug 17, 2012 1:29 pm

dude, vid up the BBR. i think you got it. its all about the form now.
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