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 Pflmagic - Training Log

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Bevinator



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PostSubject: Re: Pflmagic - Training Log   Thu Aug 30, 2012 4:43 am

30/8/12

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
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NGN

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PostSubject: Re: Pflmagic - Training Log   Thu Aug 30, 2012 10:41 am

What are front lever progressions?
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Sosna

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PostSubject: Re: Pflmagic - Training Log   Thu Aug 30, 2012 1:48 pm

NGN wrote:
What are front lever progressions?

Anything from a tuck front lever to a full front lever hold. I'm guessing he just does 6 x 10 sec holds of whatever level he is at. Probably single-leg or straddle front levers.
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Bevinator



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PostSubject: Re: Pflmagic - Training Log   Thu Aug 30, 2012 5:31 pm

Sosna wrote:
NGN wrote:
What are front lever progressions?

Anything from a tuck front lever to a full front lever hold. I'm guessing he just does 6 x 10 sec holds of whatever level he is at. Probably single-leg or straddle front levers.

Spot on
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Bevinator



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PostSubject: Re: Pflmagic - Training Log   Sat Sep 01, 2012 9:54 am

31/8/12

1 X 15 Pulls

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

2011 Req again...

I felt more lethargic on this one, Still I managed it in 6 min. Muscle ups were far horrendous! Does it count?? Hahah.

30 Dips - 20 Pulls - 40 Push - 5 Explosive Pulls
Time: 4 min

W3 Pull Ups with 10KG - 10 second breaks

3 X (3 Chins - 5 second at top, Middle; and 10 seconds at bottom)

Pull Up Pyramid 10-> 1,10-> 1 w/10kg vest. 10 second in between sets

5 X 5 MU

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Sosna

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PostSubject: Re: Pflmagic - Training Log   Sat Sep 01, 2012 9:56 am

Well done for getting it done within time, Can't watch it though vid is private bud :/
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K4lisPeluru

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PostSubject: Re: Pflmagic - Training Log   Sat Sep 01, 2012 7:56 pm

how long is you rest after doing 2 x (3MU - 5 pulls - 10 dips) before hitting the req. anyways good job man, the req somehow never gets easier haha.
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Bevinator



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PostSubject: Re: Pflmagic - Training Log   Sat Sep 01, 2012 8:45 pm

5-6 minutes? Maybe I should let it sit a little longer. Regardless of rest time I was feeling pretty sluggish that day.
But after doing it the first time I figured I can get through it so I guess the best way to train for it is to do it.... So probably once a week Ill give it a crack.
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PostSubject: Re: Pflmagic - Training Log   Sun Sep 02, 2012 4:36 am

1/9/12
Rest
Good day skydiving
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Bevinator



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PostSubject: Re: Pflmagic - Training Log   Sun Sep 02, 2012 4:39 am

2/9/12

6 X 10 seconds front lever progressions

3 X 30 body weight squats

Leg Press Drop Set (2 minute rests)
210kg - 14 reps
200kg - 16
190kgs - 18 reps
180kgs - 20 reps
170 kgs - 26 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 8 Slow squats with 8 seconds at bottom
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PostSubject: Re: Pflmagic - Training Log   Mon Sep 03, 2012 7:55 am

3/8/12

Spring is here... I love it.

1 X 15 Pulls

1 X 28 Pulls + 40 push ups supersetted with no rest

3 X (3MU - 5 straight bar dips - 3 MU - 5 Pulls)

30 Pulls for time:1.20min then + 50 push ups supersetted with no rest

4 X (6MU + 30 Push ups supersetted with no rest each set)

Pull up - Push up (20 second rest between the combined set and its next set)
10 - 4
8 - 8
6 - 12
4 - 16
2 - 20

3 X (7 Explosive Pulls) + 60 push ups supersetted with no rest

W4 Pull Up pyramid + 40 push ups supersetted with no rest

2 Min Dead-hang + 20 push ups supersetted with no rest
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Fed X

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PostSubject: Re: Pflmagic - Training Log   Mon Sep 03, 2012 3:03 pm

nice lower body routines cooking there
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PostSubject: Re: Pflmagic - Training Log   Tue Sep 04, 2012 7:15 am

Rest day
4/9/12

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
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PostSubject: Re: Pflmagic - Training Log   Wed Sep 05, 2012 5:48 am

5/9/12

Feeling tired again, no sure why. Maybe I need to have a day or two off.
I think ill take both sat and Sunday off this weekend.
Maybe my calories are too low on rest days? Not enough carbs on rest days? Hmm.
But here's a quick video from my first superset; demonstrating what I mean by no rest (close enough to). Also I always think im going deeper than I am on the push ups cause my stomach hits the ground. I guess thats what you get with my shaped spine haha.

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

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



26 Pulls + 30 push (superset no rests)

20 pulls + 40 push (superset no rest)

5V pull pyramid (10 second break) + 60 push ups no rest

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

40 push ups + 20 rows + 30 push ups (superset no rests)

W6 Dip pyramid w/ 10kg and 10 second rests

10 Push ups - 10 Dips - 10 Push ups - 10 dips - 5 Push ups - 5 Dips - 5 Push ups - 5 Dips .... 10 second rests w/ 10kgs

3 X (10 slowww push ups) w/10kg

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PostSubject: Re: Pflmagic - Training Log   Thu Sep 06, 2012 7:43 am

Rest

6/9/12

6 X 10 seconds 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
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PostSubject: Re: Pflmagic - Training Log   Fri Sep 07, 2012 10:18 am

7/9/12

1 X 15 Pulls

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

2011 Req! Time:6.30
Just bombed on the dips, think im gonna take some rest days. But on a positive note I did the last 5 MU in good form (none of this one arm at a time stuff!)

Weighted chins
60kg Max out X 2 (2,2)

Reverse chin up pyramid with 3 min breaks
60kg - 2reps
50kg - 4reps
40kg - 6 reps
30kg - 8 reps
20kg - 10 reps
10kg - 15 reps
0kg - 20 reps

3 X (5 X 40kg chins)

W5 Bulgarian dip pyramid. So (5 each side, then 10 second rest then 4 each side, 10 second rest and so on.)
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PostSubject: Re: Pflmagic - Training Log   Sun Sep 09, 2012 8:36 am

8th and 9th

Rest days w/ completely off diet.
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PostSubject: Re: Pflmagic - Training Log   Mon Sep 10, 2012 1:21 am

10/9/12

1 X 15 Pulls

2 X 24 Pulls

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

4MU - 20 straight bar dips - 20 Pulls - 40 Push - 4 MU
Time:4.05

2 X (3 MU - 50 Push ups - 3 MU) for time
Time: 1.50, 1.40

3 X 6 MU

3 X (10 hanging leg raises - 10 leg raises)

3 X (7 explosive Pulls - 30 Push ups)

3 X (10 windscreen wipers)

V6 Pull up pyramid w/ 10 second break and 60 pushups halfway through
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PostSubject: Re: Pflmagic - Training Log   Wed Sep 12, 2012 7:07 am

11/9/12

Rest

6 X 10 seconds 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
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PostSubject: Re: Pflmagic - Training Log   Wed Sep 12, 2012 7:10 am

12/9/12

3 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

1 X 25 Pulls

1 X 20 Pulls

1 X 15 Pulls

Some deadhang work.

W7 Dips w/ 10 second breaks

W7 Push ups w/20kg and 10 second breaks

Superset with 5-10 second rests ->
20Dips
30Push
15Dips
20Push
10Dips
15Push
5Dips
10Push
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PostSubject: Re: Pflmagic - Training Log   Thu Sep 13, 2012 7:00 am

13/9/12

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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PostSubject: Re: Pflmagic - Training Log   Fri Sep 14, 2012 12:37 pm

14/9/12

1 X 20 Pulls

3 X 25 Pulls

4 MU - 20 str8dips - 20 Pulls - 40 Push - 4 MU Time: 3.55

2 X (30 dips - 30 second rest - 10 pulls - 30 second rest - 30 push - 30 second rest - 10 Pulls) w/ 5 kg.

Superset with 5kg and 15 second rests.
20 Dips
30 Push
10 Dips
20 Push
5 Dips
10 Push

3 X (12 Legraises + 12 Knees raises)

3 X (Deadhang superset -> 1min deadhang - 15 seconds single arm hand - 30 seconds deadhang. No rest between)

3 X 10 Windscreen wipers

25 (10+5+5+5) Pulls w/5kg Minimal rest

3 X (30 seconds German Hang)


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PostSubject: Re: Pflmagic - Training Log   Sun Sep 16, 2012 2:45 am

15/9/12
Rest Day
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PostSubject: Re: Pflmagic - Training Log   Sun Sep 16, 2012 2:52 am

16/9/12

Interesting day! First time at a legit gym, First time doing back squats as well! Really really enjoyed doing them. Did a few lighter sets to get my form good then added a little bit more. I really want to try and do these once a week.

Also at this gym they had a wide grip pull up comp...
The last record was only 18... I took over with 35 haha. Kipping was allowed by you had to go down to full extension. First 31 were done without kips, then the last few obviously with.
All in all; great day.

1 X 35 Pull ups

6 X 10 second Front lever

3 X 20 bodyweight squats

(All weights are not including the bar weight... am I meant to? Someone?)

10 X 20 kg Back squat

10 X 30 kg Back squat

8 X 40 kg Back squat

7 X 50 kg Back squat

3 X (5 X 60 kg Back squat)

3 X (12 leg raises - 12 knee raises - 10 X each side side shurgs with 20kg)

3 X (10 X 61 kg calf raises - 30 unweighted)

3 X (12 windscreen wipers)

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PostSubject: Re: Pflmagic - Training Log   Mon Sep 17, 2012 7:16 am

17/9/12

Again feeling real sluggish.
Maybe wayy too much fiber in post workout meals...
Dunno.

1 X 27 Pulls

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

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
4,6,8,10,12,10,8,6,4

3 X 7 Explosive Pulls + 60 Push ups after last set

W4 Pull Pyramid

3 X (2 min deadhang)
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