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 Buckman's log (beginner)

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Buckman

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PostSubject: Buckman's log (beginner)   Fri Jul 27, 2012 11:27 am

hi there, this is my first log tho i am working out for some time at home
equipment for now: amateur pull up bar, barbell, bench

with beginner i mean i was doing pull ups for 3+ months, weight lifting and started doing push ups, squats with this log Smile

need to build solid pull up and dip bars this summer

Height: 172cm
Weight: 81kg, a lot of fat Very Happy

27/7/2012
Pull up
4x2
1x6
1 chin up with top hold and negative followed by another 1 chin up

set
Benchpress 1x10, 27kg
Push ups 1x9
Benchpress 1x10, 37kg
Push ups 1x10
Benchpress 1x6, 47kg
Push ups 1x4 (15sec rest) 1x6
Benchpress 1x4, 47kg

Benchpress
1x7, 47kg
1x8, 47kg

Bench dips
3x10

Barbell curls(lol)
1x10, 15kg
3x5, 27kg


Last edited by Buckman on Fri Sep 07, 2012 8:10 am; edited 1 time in total
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Buckman

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PostSubject: Re: Buckman's log (beginner)   Wed Aug 01, 2012 9:51 am

1/8/2012
Pull up
2x3
1x2
2x3
+
1 chin up with top hold and slow negative

PYRAMID
Push ups 1,2,3,4,5,6 (forgot lowering part Sad )
Bench dips 2,4,6,8,6,4,2

Push Ups 2x8
Bench Dips 2x10
Push Ups 1x10
Bench Dips 1x17

4 Sets
Squats x10
Calf raises x12

Dead hang 45sec

Australian Pull ups 2x20 (underhand grip)
tall bar
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Fed X

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PostSubject: Re: Buckman's log (beginner)   Thu Aug 02, 2012 4:05 pm

awesome
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Buckman

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PostSubject: Re: Buckman's log (beginner)   Sat Aug 04, 2012 10:24 am

2/8/2012
mini workout with a friend i havent seen for a while

Phorm pull ups 1x5
Pull ups 1x4 or 5
Chin ups 1x4 or 5
Bench dips 1x10
BB Curl 1x3 @ 32kg
BB Benchpress 1x10 @ 47kg

4/8/2012
Pull ups
3x3
1x2
1x5
+
1 chin up with top hold and slow negative

PYRAMID
Push ups 1,2,3,4,5,6,5,4,3,2,1
Bench dips 2,4,6,8,6,4,2

Push Ups 10,8,6

Bench Dips 3x12

BB Curls
1x10 @ 15kg
1x4 @ 32kg
1x8 @ 27kg

BB Benchpress
1x10 @ 27kg
1x10 @ 37kg
1x10 @ 47kg
1x7 @ 47kg
1x6 @ 47kg

Dead hang 30sec
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Buckman

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PostSubject: Re: Buckman's log (beginner)   Mon Aug 06, 2012 10:25 am

6/8/2012
Pull ups 4,3,4,3,4 (120 sec rest)

Chinups 1x3

Push ups 12,12,11,8 (60 sec rest)

Bench dips 4x15 (60 sec rest)

BB Curls, controlled (~90 sec rest)
2x6 @ 27kg
1x4 @ 27kg

BB Benchpress (~60 sec rest)
1x10 @ 27kg
1x10 @ 37kg
2x10 @ 47kg
1x9 @ 47kg
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Fed X

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PostSubject: Re: Buckman's log (beginner)   Mon Aug 06, 2012 2:46 pm

Cool
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Buckman

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PostSubject: Re: Buckman's log (beginner)   Wed Aug 08, 2012 3:00 pm

8/8/2012
Bodyweight: 80kg

Pull ups 5,3,4,4,5 (90 sec rest)

Chin ups(close grip) 1x3 (90sec rest)
Chin ups 1x3

Push ups 14,14,11,9,10 (60 sec rest)

Bench dips 17,16,15,14,14 (60 sec rest)

Squats into Calf raises 4x15 (60 sec rest)

wanted to try Diamond push up hold at bottom, instead it was
Diamond Push ups 1x2, could do more ofc

following this pull up program, done week 3,day 2 http://twentypullups.com/node/14

because of 4-5days trip my i will start again from week 3, give some tips to my workout if you want i know i lack abs,core dont know how to fit in the workout
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Buckman

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PostSubject: Re: Buckman's log (beginner)   Mon Aug 13, 2012 10:44 am

13/8/2012 - BACK ON MY REGIMEN

Pull ups: 4, 3, 4, 3, 4 (120 sec rest)

Chin ups: 4, 4 (90 sec rest)

Bench dips: 16, 15, 15, 15, 15 (60 sec rest), need parallel bars Sad

Push ups: 15, 13, 7, 7 (60 sec rest)

controlled BB Curls @ 27kg: 6, 6, 5 (90 sec rest)

BB Benchpress @ 27kg: 10
BB Benchpress @ 47kg: 10, 10, 9 (60 sec rest)

Dead hang: 40 sec
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Buckman

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PostSubject: Re: Buckman's log (beginner)   Wed Aug 15, 2012 11:07 am

15/8/2012

Pull ups: 5, 3, 4, 3, 5 (90 sec rest)

Chin ups: 4

Push ups: 15, 13, 11, 9, 7, 8 (60 sec rest)

Bench dips: 20, 20, 15 + 10 slow ones (60 sec rest)

---INTERRUPED WORKOUT---

missed legs and bodyweight curls Sad
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PostSubject: Re: Buckman's log (beginner)   Fri Aug 17, 2012 10:51 am

17/8/2012

Pull Ups: 6, 5, 4, 3, 5 (120 sec rest) + 2 wider grip

Chin Ups: 4

Push Ups: 15, 13, 10, 8 (60 sec rest)

slow Bench Dips: 12, 12, 12, 12 (60 sec rest)

controlled BB Curls @ 27kg: 6,5,4 (90 sec rest)

BB Benchpress @ 27kg: 10
BB Benchpress @ 47kg: 10, 7, damn wrist pain

BB Military Press @ 15kg: 10, 10, 10 (60 sec rest)

Dead Hang: 40 sec
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NGN

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PostSubject: Re: Buckman's log (beginner)   Fri Aug 17, 2012 11:29 am

What's the reason for doing the curls? IMO isolation exercises are a waste for a beginner as you will get plenty of bicep stim from pulls.
You could do leg raises and L-sits for core instead if you're pressed for time.
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NGN

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PostSubject: Re: Buckman's log (beginner)   Fri Aug 17, 2012 11:32 am

BTW you're pretty freakin strong for a beginner.
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PostSubject: Re: Buckman's log (beginner)   Fri Aug 17, 2012 1:14 pm

for abs what I do is I pick a few exercises then I do :30 of each with no rest
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Buckman

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PostSubject: Re: Buckman's log (beginner)   Fri Aug 17, 2012 1:21 pm

i am beginner in calisthenics, i started doing some workout 2 years ago, push ups, crunches, squats then moved to split bodybuilding routine but i dont visit gym so i got myself a barbell and dumbbells

my routine looked like this for a very long time
benchpress max i could load: 47kg Very Happy
some isolation exercises for biceps,triceps and shoulders
and NO squats,dead lifts i dont have sqaut rack at home Sad

started pull ups few months back and push ups on my first log post Very Happy


for curls dunno, i was doing them before and i dont want to lose muscle i will drop them when i get stronger on pull ups and chin ups, now my back is really weak
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PostSubject: Re: Buckman's log (beginner)   Mon Aug 20, 2012 3:29 pm

20/8/2012

Today was very hot and I felt kinda weak Sad

all exercises done with cca 1 min break

Pull Ups: 6
Wider Pull Ups: 4
Phorm Pull Ups: 4
Chin Ups: 4
Close Chin Ups: 3
Wider Pull Ups: 3 (dont know about these but i think i did them)
Pull Ups: 2

Push Ups: 15, 13, 10

controlled BB Curls @ 27kg: 5, 5, 5 - yeah cant forgot these Very Happy

Slow Bench Dips: 10

Push Ups: 8

I am disappointed about my todays routine nvm will get everything of me next time!
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Buckman

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PostSubject: Re: Buckman's log (beginner)   Wed Aug 22, 2012 9:56 am

21/8/2012 - Just for fun
1.5 Chin Ups: 4


Whats 1.5 chinup? -- http://www.youtube.com/watch?v=lAafOiAe0yg

22/8/2012
Wider Pull Ups: 5, 4 (90 sec rest)
Pull Ups: 4
Phorm Pull Ups: 4
1.5 Chin Ups: 4
Close Chin Ups: 3
Chin Ups: 5

Push Up Ladder (60sec rest between)
1-2-3-4-5-6-7-3
1-2-3-4-3
1-2-3-2

Slow Bench Dips: 12, 12, 12, 12 (60 sec rest)

BB Military Press @ 15kg: 10 (60 sec rest)
BB Military Press @ 27kg: 8, 6
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Jono



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PostSubject: Re: Buckman's log (beginner)   Wed Aug 22, 2012 2:59 pm

What's a phorm pull-up? Very Happy
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Buckman

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PostSubject: Re: Buckman's log (beginner)   Wed Aug 22, 2012 3:12 pm

http://sphotos.ak.fbcdn.net/hphotos-ak-snc4/hs092.snc4/35977_145020825515989_100000242167382_337888_4178616_n.jpg

hm seems i was doing close grip pull ups like this but getting chin over the bar Very Happy
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Buckman

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PostSubject: Re: Buckman's log (beginner)   Sat Aug 25, 2012 12:41 pm

25/8/2012
Wider Pull Ups: 5 (90 sec rest)
Pull Ups: 5
1.5 Chin Ups: 3
Chin Ups: 4
Close Pull Ups: 3
Close Chin Ups: 2

Push Ups: 15, 15, 9 (60 sec rest)

Slow Bench Dips: 12, 12, 12, 12 (60 sec rest)

Controlled BB Curls @ 27kg: 5, 5, 5 (90 sec rest)

BB Benchpress @ 27kg: 10 (60 sec rest)
BB Benchpress @ 37kg: 10
BB Benchpress @ 47kg: 10, 8, 6
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Buckman

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PostSubject: Re: Buckman's log (beginner)   Mon Aug 27, 2012 1:37 pm

28/8/2012
some hanging knee raises, crunches, squats to calf raises and some ab work i dont know how its called Very Happy

29/8/2012
rest for every set should be around 60 sec

Push Ups: 15, 10, 10, 10

Wider Pull Ups: 6
Chin Ups: 6 ... after 6 top range ROM i did one half top range chin up
Close Pull Ups: 4
Close Chin Ups: 3
Pull Ups: 4

Controlled BB Curls @ 27kg: 5,5,4,3

BB Benchpress @ 27kg: 10
BB Benchpress @ 37kg: 10
BB Benchpress @ 47kg: 10, 10, 5 (mind failed Very Happy)

missed Bench Dips
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PostSubject: Re: Buckman's log (beginner)   Fri Aug 31, 2012 11:31 am

edited 27/8 workout instead of new post :O

30/8/2012
abs/legs

31/8/2012
20Pull Up Program Level 1, chin ups between pull ups
Week1; Day3: 4, 4, 3, 3, 2 (90 sec rest)

Wider Pull Ups: 5 (90 sec rest)
Pull Ups: 5
Chin Ups: 3 - felt heavy on these

Push Ups: 15, 10, 9, 9, 7 (60 sec rest)

Slow Bench Dips: 12, 12, 12, 11 (60 sec rest)

BB Military Press @ 15kg: 10 (60 sec rest)
BB Military Press @ 27kg: 6, 6, 6
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Jono



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PostSubject: Re: Buckman's log (beginner)   Fri Aug 31, 2012 12:08 pm

How's the pull-ups program feeling?
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Buckman

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PostSubject: Re: Buckman's log (beginner)   Fri Aug 31, 2012 1:35 pm

i feel the start easy so i added more pull ups after 5th set
end of week2 and week3 will be challenging and i like mixing pull ups with chin ups
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PostSubject: Re: Buckman's log (beginner)   Mon Sep 03, 2012 2:19 pm

3/9/2012
Bodyweight: 79kg (77 in morning :p )

20Pull Up Program Level 1, chin ups between pull ups
Week2;Day1: 4, 5, 4, 4, 3 @ 2,5kg in backpack
changed rest from 90 to 60 sec

Wider Pull Ups: 4 (cca 70-90 sec rest)
Close Pull Ups: 3-4
1.5 Chin Ups: 3

Push Ups: 15, 10, 10 (60 sec rest) - focusing on technique

Slow Bench Dips: 10, 10, 10, 10 (60 sec rest)

Controlled BB Curls @ 27kg: 5, 5, 3 (60-70sec rest)

BB Benchpress @ 27kg: 10 (60 sec rest)
BB Benchpress @ 37kg: 10
BB Benchpress @ 47kg: 10, 7, 3 - damn wrist pain, will use gloves next time
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PostSubject: Re: Buckman's log (beginner)   Mon Sep 03, 2012 3:02 pm

Cool
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