Elite Bodyweight Training
 
HomeHome  CalendarCalendar  FAQFAQ  SearchSearch  MemberlistMemberlist  UsergroupsUsergroups  RegisterRegister  Log inLog in  

Share | 
 

 Pflmagic - Training Log

View previous topic View next topic Go down 
Go to page : Previous  1, 2, 3, 4, 5, 6, 7  Next
AuthorMessage
Sosna

avatar

Posts : 217
Join date : 2011-08-11
Age : 26
Location : Glasgow, Scotland

PostSubject: Re: Pflmagic - Training Log   Fri Aug 17, 2012 2:33 pm

pflmagic wrote:
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.

Wow yeah man I agree, If you managed those 2009 reqs in that time, 2011 isn't too much harder.
Back to top Go down
View user profile
pflmagic



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

PostSubject: Re: Pflmagic - Training Log   Sun Aug 19, 2012 12:43 am

18/8/12
Rest
Back to top Go down
View user profile
pflmagic



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

PostSubject: Re: Pflmagic - Training Log   Sun Aug 19, 2012 12:53 am

19/8/12

6 X 10 Front lever Progressions

3 X 30 squats

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

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

3 X (25 X 22kg Squats)

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

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 8 Slow squats with 8 seconds at bottom

2 min Walls sit

Another core superset - 1 min plank, 10 leg raises,
1 min side plank each side ( 10 leg raises in between),
1 min plank, 10 leg raises,
30 seconds dish
Back to top Go down
View user profile
pflmagic



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

PostSubject: Re: Pflmagic - Training Log   Mon Aug 20, 2012 7:42 am

20/8/12

1 X 15 Pulls

1 X 26 Pulls

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

Hobo's routine.
5 X (1 MU - 20 Dips - 10 Pulls - 25 Push ups)
Every set within 3 minutes, then 2 minutes rest (any time left over from set goes into rest time) Note: So I added 1 MU at the start because where I was training had no where to do parallel dips. Instead I did 1 MU then 20 deep straight bar dips.

4 X (5 Muscle ups) 1.30 min rest (+ immediate no rest 60 Push ups on last set)

30 Pull Ups for time : 1.30min (+ immediate no rest 55 Push ups on last set)

W4 Pull up pyramid 10 second breaks (+ immediate no rest 60 Push ups on last set)

Not expecting to get it quite yet, but very soon Ill give real requirements a crack; and see where/what I need to train.
Back to top Go down
View user profile
pflmagic



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

PostSubject: Re: Pflmagic - Training Log   Tue Aug 21, 2012 5:24 am

218/12 - 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
I min Plank - 1 min side plank each side - 1 min side dish each side - 1 min plank
Back to top Go down
View user profile
ironloo

avatar

Posts : 1625
Join date : 2010-06-21
Age : 28
Location : Glen Cove NY

PostSubject: Re: Pflmagic - Training Log   Tue Aug 21, 2012 5:26 am

Nice man, think its time to start your core plank+lying leg raise to 1:30 or 2min now.Keep it up.
Back to top Go down
View user profile
pflmagic



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

PostSubject: Re: Pflmagic - Training Log   Tue Aug 21, 2012 5:58 am

Cheers loo, was actually thinking its been feeling a fair bit easier lately haha. Will do.
Back to top Go down
View user profile
pflmagic



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

PostSubject: Re: Pflmagic - Training Log   Wed Aug 22, 2012 6:32 am

For the more curious I thought id be a little more detailed on this entry.
Just so you know what im doing every minute... This more represents my written workout journal.
R represents rest between sets in minutes
Ex represents rest between exercises in minutes
Hopefully it all makes sense

22/8/12

30 Push ups

2Ex

20 Dips

2Ex

(10 Push - 10 rows - 10 dips) (superset no rests) 2R
(10 Push - 10 rows - 10 dips) (superset no rests) 2R
(10 Push - 10 rows - 10 dips) (superset no rests) 2R

5Ex

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

5Ex

26 Pulls + 30 push (superset no rests)

4Ex

5 MU + 55 push ups (superset no rests)

5Ex

# V5 pull up pyramid #
5 10 second R
4 10 secondR
3 10 secondR
2 10 secondR
1 10 secondR
2 10 secondR
3 10 secondR
4 10 secondR
5
60 push ups

2EX

5 MU+ 30 (tired so It was 15 + 15 push with 10 second rest)

5EX

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

5EX

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

5EX

# 3 X Max rows #
(30 + 30 push ups no rest) 4R
(30 + 30 push ups no rest) 4R
(25 + 30 push ups no rest + 5 rows) 4R

5EX

#W5 Dip pyramid w/ 10kg vest#
5 10secondR
4 10secondR
3 10secondR
2 10secondR
1 10secondR
2 10secondR
3 10secondR
4 10secondR
5 10secondR
4 10secondR
3 10secondR
2 10secondR
1 10secondR
2 10secondR
3 10secondR
4 10secondR
5

6EX

#Push up pyramid w/10 kg vest #
10 10secondR
9 10secondR
8 10secondR
7 10secondR
6 10secondR
5 10secondR
4 10secondR
3 10secondR
2 10secondR
1 10secondR
10 10secondR
9 10secondR
8 10secondR
7 10secondR
6 10secondR
5 10secondR
4 10secondR
3 10secondR
2 10secondR
1

Done







Last edited by pflmagic on Wed Aug 22, 2012 5:34 pm; edited 2 times in total
Back to top Go down
View user profile
K4lisPeluru

avatar

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

PostSubject: Re: Pflmagic - Training Log   Wed Aug 22, 2012 8:07 am

curious, what do you mean by "Pulls" as i see u use both Pulls and Pull up terms, are they the same thing or different?
Back to top Go down
View user profile http://www.facebook.com/fiqqymickey
pflmagic



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

PostSubject: Re: Pflmagic - Training Log   Wed Aug 22, 2012 8:15 am

Sorry dude, I wrote this in short hand on my phone during rests haha.
Yeh pulls and pull ups are the same thing.
Back to top Go down
View user profile
NGN

avatar

Posts : 515
Join date : 2012-07-17
Age : 41
Location : San Diego

PostSubject: Re: Pflmagic - Training Log   Wed Aug 22, 2012 11:25 am

10R is 10 min rest or 10 sec rest?
Back to top Go down
View user profile
pflmagic



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

PostSubject: Re: Pflmagic - Training Log   Wed Aug 22, 2012 5:33 pm

That post has been updated
Back to top Go down
View user profile
NGN

avatar

Posts : 515
Join date : 2012-07-17
Age : 41
Location : San Diego

PostSubject: Re: Pflmagic - Training Log   Wed Aug 22, 2012 8:41 pm

DAMN...you got some endurance+power dude. How long have you been training? That session was about 1hr 45 or 2 hr? Im done at an hour tops.
Back to top Go down
View user profile
pflmagic



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

PostSubject: Re: Pflmagic - Training Log   Wed Aug 22, 2012 8:55 pm

Thanks man! I've been training on and off for the last 2 years but since about June I've really tried to step my consistency up haha.
True it was a little shy of 2 hours, I usually aim for hour sessions but when I'm doing a session focused on dips and push ups, I usually workout on a portable dip rack in my house... Meaning I can cook up a nice big meal in my rests haha. That coupled with longish rest times makes time fly haha.
Back to top Go down
View user profile
pflmagic



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

PostSubject: Re: Pflmagic - Training Log   Thu Aug 23, 2012 4:08 am

23/8/12

Rest
Back to top Go down
View user profile
pflmagic



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

PostSubject: Re: Pflmagic - Training Log   Fri Aug 24, 2012 12:20 pm

24/8/12

15 X Pulls

25 X Pulls

3 X (3 MU - 5 Pulls - 15 dips)

Adjusted 2009 requirements
5 MU - 40 dips - 25 Pulls - 50 Push - 5 MU Time: 5.50
(well when I first finished that I was super bummed that I had added a minute to the set since last week. I also felt pretty tired on the dips... Maybe I fasted a bit long.. But I realized I did the full 25 pulls instead this week so im actually not far off!) then its just getting it down in cleeeean form.

Hobo's routine.
5 X ( 25 Dips - 11 Pulls - 30 Push ups)
Every set within 3 minutes, then 2 minutes rest (any time left over from set goes into rest time)

W3 Pull ups with 10 second rest and 10 kg

3 X (10 dips - 10 rows - 10 push ups - 10 pull ups) w/ 10kg vest
and 1.30min rest time.

Pull pyramid 10 - > 1 with 10 kg then immediately 1 - > 10 with no vest
10 second breaks in between.
Back to top Go down
View user profile
pflmagic



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

PostSubject: Re: Pflmagic - Training Log   Sat Aug 25, 2012 11:53 pm

25/8/12
Rest
Back to top Go down
View user profile
pflmagic



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

PostSubject: Re: Pflmagic - Training Log   Sun Aug 26, 2012 12:59 am

26/8/12

6 X 10 seconds front lever progressions

3 X 30 body weight squats

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

3 X Core Superset…
Made up of
(2.30 minutes of Dish
2 minute Plank
2 minute side plank each side
20 side oblique shrugs each side)

3 X (25 X 22kg Squats)

3 X (12 Quad Curls? on 70kgs)

3 X (10 hanging leg raises + 10 knee raises)

3 X Weight calf raise drop set (160kgs, 120kgs, 70kgs, 50kgs, 30 kgs) Getting about 10 reps on each weight before changing and no rest in-between.

3 X 10 burpees 1 min rest between

3 X 8 Slow squats with 8 seconds at bottom


And for anyone who is interested
This is my meal after this workout. Post workout is usually always something similar to this.

150g unstabalised oats.
350ml Rice milk
40g Organic raw honey

700g Yams
350g lean pork steaks
250g rump steak
Apple sauce for the pork
Bbq sauce for the beeeef.




Probably have another small snack soon
and also going out for Vietnamese tonight as well.
I love Leangains and training days; well Leangains and every day...
Back to top Go down
View user profile
NGN

avatar

Posts : 515
Join date : 2012-07-17
Age : 41
Location : San Diego

PostSubject: Re: Pflmagic - Training Log   Sun Aug 26, 2012 1:53 am

Sick dude! Yer a monster. I was wishin there was like button.
Back to top Go down
View user profile
pflmagic



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

PostSubject: Re: Pflmagic - Training Log   Mon Aug 27, 2012 2:36 am

27/8/12

1 X 15 Pulls

2 X (3MU - 5 Dips - 5 pulls)

2011 REQ!!!!!!!

Failed..

Really good seeing where i was at. Don't think im far off, I had finished everything but the final Muscle ups at like 4.15. But I just bombed completely on the last 2 MU's. Interesting cause I haven't felt that kind of failure in my muscles when I was doing the 2009 altered versions. Can't be too far off now! Just need to get a bit more energy on lock and deepen those push ups a little... End of the year and Im there. Think I did 46 dips as well haha.

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

3 X 5 MU + 30 push ups super-setted

W4 Pull up pyramid (10 second breaks)

20 dips + 20 Push ups + 10 dips + 10 push up superset
Back to top Go down
View user profile
pflmagic



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

PostSubject: Re: Pflmagic - Training Log   Tue Aug 28, 2012 5:14 am

28/8/12

6 X 10second Front Lever progressions

Core superset - no rest
2 min. plank + 10 lying leg raises
1.40 sec. plank + 10 lying leg raises
1.20 sec. plank + 10 lying leg raises
1 min sec. plank + 10 lying leg raises
40 sec. plank + 10 lying leg raises
20 sec. plank + 10 lying leg raises
10 sec. plank + 10 lying leg raises
Back to top Go down
View user profile
pflmagic



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

PostSubject: Re: Pflmagic - Training Log   Wed Aug 29, 2012 7:20 am

29/8/12

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

50 dips + 25 rows + 40 Push ups (superset no rests)

27 Pulls + 30 push (superset no rests)

2 X (5 MU + 50 push ups superset no rests)

3 X 7 Explosive Pulls

45 dips + 20 rows + 40 push ups (superset no rests)

40 Dips + 20 rows + 40 push ups (superset no rests)

W7 Dip pyramid with 10 second rests

3 X Max rows (35,30,25) + 30 push ups supersetted each set

15 -> 1 -> 11 Push up V pyramid... 10 second rests

Food again?

150g unstabalised oats.
350ml Rice milk
40g Organic raw honey

600g sweet potato cut into fries
300g carrots made into 'pasta' (peeled all the way down and quickly cooked)
200g brussle sprouts w/mustard
200g lettuce
480g kangaroo burgers w/bbq sauuuuce

peace
Back to top Go down
View user profile
NGN

avatar

Posts : 515
Join date : 2012-07-17
Age : 41
Location : San Diego

PostSubject: Re: Pflmagic - Training Log   Wed Aug 29, 2012 12:08 pm

Diet is 80% of the game. What you eat and when you eat it. youre a soon to be bar-barian!
Back to top Go down
View user profile
Geronimo

avatar

Posts : 148
Join date : 2011-06-11
Age : 28
Location : Los Angeles, CA

PostSubject: Re: Pflmagic - Training Log   Wed Aug 29, 2012 12:59 pm

kangaroo burgers...how australian of you haha
Back to top Go down
View user profile
pflmagic



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

PostSubject: Re: Pflmagic - Training Log   Wed Aug 29, 2012 5:49 pm

Haha, surprisingly not many people eat it here. Everyone's aware of it but just pass it up... In saying that though, the burgers are the only way I like. Last time I had the steaks it was a little full on. But, the macro's on roo rule.
Back to top Go down
View user profile
Sponsored content




PostSubject: Re: Pflmagic - Training Log   

Back to top Go down
 
Pflmagic - Training Log
View previous topic View next topic Back to top 
Page 3 of 7Go to page : Previous  1, 2, 3, 4, 5, 6, 7  Next
 Similar topics
-
» Andrew Hinds training in Melbourne
» GPX5000 training day
» Rider Training....had any??
» Swing Training Aids
» SMARTBALLER SUMMER CAMPS. GREAT TRAINING. GREAT PRICE.

Permissions in this forum:You cannot reply to topics in this forum
 :: Training :: Training Routines :: Training Logs-
Jump to: