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 Buckman's log (beginner)

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Buckman

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PostSubject: Re: Buckman's log (beginner)   Wed Sep 05, 2012 2:06 pm

4/9/2012
abs/legs

5/9/2012
Push Ups: 15, 13, 11, 10, 10, 9 (cca 70 sec rest)

20Pull Up Program Level 1, chin ups between pull ups
Week2;Day2: 5, 4 @ 2,5kg in backpack (70-90 sec rest)
continued without added weight 4(5), 4, 3(4)
- missed 2 reps total Sad

Pull Ups @ 2,5kg: 2
Pull Ups: 3, 3

Slow Bench Dips: 15, 14, 13, 12 (60-70 sec rest)

BB Military Press @ 15kg: 10 (60 sec rest)
BB Military Press @ 27kg: 8, 6, 6
I have weak shoulders

Controlled BB Curls @ 32kg: 4, 3

BB Benchpress @ 47kg: 12

Wider Pull Ups: 5
Chin Ups: 4
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PostSubject: Re: Buckman's log (beginner)   Fri Sep 07, 2012 7:53 am

6/9/2012
abs/legs

7/9/2012
Just did a workout at school, rest was 1-2min at max

Wide Pull Ups: 8, 7 (now the real wide)
Close Pull Ups: 5
Chin Ups: 5
Neutral Pull Ups: 5
Wide Pull Ups: 4
Alternate Pull Ups: 3, immediatly switched hands: 1
Close Chin Ups: 2

Dips: 7, 7 - some strength from bench dips, never did these seriously i still dont have parallel bars at home Very Happy

after 2 hours workout at home

Wider Pull Ups: 6, 4, 4 (70 sec rest)
Chin Ups @ 4kg: 3, 3, 3 (60 sec rest)

Push Ups: 20, 10, 7 (60 sec rest)

Bench Dips: 12, 12, 9, 9 (80-90 sec rest)

Controlled BB Curls @ 32kg: 3, 3, 3

BB Benchpress @ 27kg: 10 (60 sec rest)
BB Benchpress @ 37kg: 10
BB Benchpress @ 47kg: 10, 9, 8
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Buckman

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PostSubject: Re: Buckman's log (beginner)   Sun Sep 09, 2012 4:57 pm

9/9/2012
Wider Pull Ups: 6, 5, 5 (cca 60 sec rest)
Chin Ups @ 4kg: 3
Wider Pull Ups @4kg: 3, immediatly 1 Chin Up with this weight
Chin Ups @ 4kg: 3, 3
Wider Pull Ups: 4
Close Pull Ups: 4
Close Chin Ups: 4
Pull Ups: 4
Chin Ups:4
Wider Pull Ups: 2?(not sure)

Push Ups: 15, 14, 10, 10, 10, 10 (60 sec rest) - slowly down, fast up, good technique

Bench Dips: 10, 10, 10, 8 (60 sec rest)

BB Military Press @ 15kg: 10 (60 sec rest)
BB Military Press @ 32kg: 5, 4, 4

Wider Pull Ups: 4
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PostSubject: Re: Buckman's log (beginner)   Tue Sep 11, 2012 2:57 pm

10/9/2012
abs/legs

11/9/2012
ate pizza few mins before training Sad

Pull Ups: 6, 6, 5, 5, 5, 4 (cca 60 sec rest)

Green - Wider Pull Ups
Blue - Chin Ups @ 4kg

Pull Ups: 4
Close Chin Ups: 3

Push Ups: 21, 15, 12 (60-70 sec rest)

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

BB Curl @ 32kg: 3, 3, 3 (60-80 sec rest)

BB Benchpress @ 32kg: 10 (60 sec rest)
BB Benchpress @ 47kg: 10, 10, 10 - slow down and explosive up Very Happy

---for fun---
standing Military Press @ 27kg: 7

Chin Ups @ 4kg: 3
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PostSubject: Re: Buckman's log (beginner)   Sun Sep 16, 2012 10:24 am

12/9/2012
abs/legs

13/9/2012-15/9/2012
illness - recovery

16/9/2012
cca 1-1,5 min rest

Pull Ups: 5, 5, 5, 5, 4 (Blue - Chin Ups)
-change my grip that the toe is on the same side as other fingers(cant express this with my english Very Happy )

Wide Pull Ups: 3
Close Pull Ups: 4

Push Ups: 11, 10
Diamond Push Ups: 8
Fist Push Ups: 10
Diamond Push Ups: 10
-added diamonds to my workout, was scared of them before because my elbow pain but i managed a good technique on push ups

Bench Dips: 10, 10, 10, 10
-now feet at the same height as hands

BB Curl @ 27kg: 6, 6, 6

BB Benchpress @ 27kg: 10
BB Benchpress @ 37kg: 10
BB Benchpress @ 47kg: 9, 8, 7
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PostSubject: Re: Buckman's log (beginner)   Tue Sep 18, 2012 2:13 pm

17/9/2012
abs/legs

18/9/2012
cca 1-1,5 min rest

AT SCHOOL
Wide Pull Ups: 5
Push Ups: 10
-that all i did thank to my stupid classmates, also was trying muscle up i could pull up higher and almost began the transition Very Happy

AT HOME
Wide Pull Ups: 7, 6, 6, 5, 5
Chin Ups @ 4kg: 4
Close Chins @ 4kg: 3
Close Pulls @ 4kg: 5
1.5 Chin Ups: 3

Push Ups: 15, 15
Diamond Push Ups: 7, 7
Fist Push Ups: 7
Push Ups: 10

Bench Dips: 10, 10, 10, 10

BB Benchpress @ 47kg: 9, 7, 6

BB Military Press @ 15kg: 10
BB Military Press @ 27kg: 5, 5, 5
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PostSubject: Re: Buckman's log (beginner)   Thu Sep 20, 2012 1:49 pm

19/9/2012
abs/legs

20/9/2012
Wide Pull Ups: 7, 6, 6, 5, 4
Chin Ups: 5, 3
Pull Ups: 3

Push Ups: 15
Diamond Push Ups: 10, 10, 10
Push Ups: 15, 13

Bench Dips: 10, 10, 10, 10

BB Curls @ 32kg: 5, 4, 4

---was trying free hand stands on grass for fun Very Happy---

BB Military Press @ 15kg: 10
BB Military Press @ 32kg: 6, 6, 5
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PostSubject: Re: Buckman's log (beginner)   Sun Sep 23, 2012 12:44 pm

22/9/2012
abs/legs

23/9/2012
Pull Ups: 6, 4, 6, 4, 4 (Blue - Chin Ups @ 5kg)

Wide Pull Ups: 5
Close Pull Ups: 5
Close Chin Ups: 3

Push Ups: 20
Diamond Push Ups: 10, 10, 10

Bench Dips: 10, 10, 10, 10

BB Benchpress @ 32kg: 10
BB Benchpress @ 47kg: 10, 10, 10

BB Curls @ 32kg: 5
BB Curls @ 27kg: 7, 6, 6
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PostSubject: Re: Buckman's log (beginner)   Thu Sep 27, 2012 1:43 pm

27/9/2012
Wide Pull Ups @ 5kg: 5, 5, 4
Chin Ups: 5
Pull Ups: 5
Chin Ups: 5
Close Pulls: 5
1.5 Chin Ups: 3

Push Ups: 20
Diamond Push Ups: 12, 12, 10
Push Ups: 15

Bench Dips: 10, 10, 10, 10

BB Military Press @ 15kg: 10
BB Military Press @ 27kg: 6, 6, 5

BB Curls @ 27kg: 8, 6, 6
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Buckman

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PostSubject: Re: Buckman's log (beginner)   Sat Sep 29, 2012 11:09 am

28/9/2012
abs/legs

29/9/2012
Pull Ups: 6, 6, 6, 6, 6, 4 (Blue - Chin Ups)

Close Pulls: 4
Wide Pull Ups: 5

Push Ups: 20
Diamond Push Ups: 12, 11, 11
Push Ups: 15

Bench Dips: 16, 16, 16, 16

BB Benchpress @ 37kg: 10
BB Benchpress @ 47kg: 8, 7, 7

BB Military Press @ 15kg: 10
BB Military Press @ 27kg: 6, 5, 5
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Buckman

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PostSubject: Re: Buckman's log (beginner)   Tue Oct 02, 2012 3:19 pm

1/10/2012
abs/legs

2/10/2012
Pull Ups @ 5kg - Wide: 5, Chins: 5, Wide: 4
Pull Ups - Chins: 6, Wide: 5, Chins: 6, Normal: 5, Chins: 5, Close: 3

Push Ups: 20
Diamond Push Ups: 10, 10, 10

Bench Dips: 15, 15, 15, 15

BB Curls @ 27kg: 7, 7, 6

BB Benchpress @ 37kg: 10
BB Benchpress @ 47kg: 10, 9, 9
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Buckman

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PostSubject: Re: Buckman's log (beginner)   Thu Oct 04, 2012 2:59 pm

3/10/2012
abs/legs

4/10/2012
@SCHOOL: 10 Dips + 6 Wide Pulls
@HOME:

Wide Pulls @ 10kg: 3 + immediatly 3 without weight
Wide Pulls @ 5kg: 5

3 SETS
3x Pull Ups with few sec top hold
6x Chin Ups

then some close Chins and close Pulls

Push Ups: 20, 19
Diamond Push Ups: 11, 11 - one set after one set of push ups

Bench Dips: 16, 18, 16, 15

BB Military Press @ 27kg: 5, 6, 5

BB Benchpress @ 47kg: 10, 8, 8

Wide Pulls: 5
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PostSubject: Re: Buckman's log (beginner)   Sun Oct 07, 2012 11:23 am

5/10/2012
RANDOM WORKOUT AT FRIEND AND PUB Very Happy

30 Push Ups + 10 Squats + 7 Diamond Push Ups

then some 2-3 sec L-Sit hold on pull up bar, my back was little arched i think because i am not that strong

7, 5, 5 Wide Pull Ups during my time in Pub, done on stairs Very Happy

7/10/2012
Wide Pull Ups: 7, 7 + 6 Chin Ups (90-120 sec rest)
Wide Pull Ups: 5, 5 + 5 Chin Ups
Pull Ups: 5, 5
-done chin ups after 2 sets not in one set with pull ups

Push Ups: 20, 17, 13 (90 sec rest)
Diamond Push Ups: 12, 10, 8
-one set of diamonds after one normal

Bench Dips: 15, 15, 15, 12 (60 sec rest)

BB Curls @ 27kg: 7, 6, 4 (90 sec rest)

BB Military Press @ 27kg: 6, 6, 6 (90 sec rest)
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Buckman

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PostSubject: Re: Buckman's log (beginner)   Tue Oct 09, 2012 12:35 pm

8/10/2012
Hanging Leg Raises, Crunches, Calf Raises and Squats @ 37kg

2reps BB Curl @ 37kg for fun


9/10/2012
Wide Pull Ups: 7, 6, 4 (90 sec rest)
Chin Ups: 6, 6 - between wide pulls
Pull Ups @ 3,5kg: 4, 4

Push Ups: 20, 18, 15, 10 (60 sec rest)

Bench Dips: 15, 15, 15, 15 (60 sec rest)

BB Military Press @ 27kg: 6, 6, 6 (90 sec rest)

BB Bench Press @ 37kg: 10 (90 sec rest)
BB Bench Press @ 47kg: 12, 10, 11
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Buckman

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PostSubject: Re: Buckman's log (beginner)   Thu Oct 11, 2012 1:55 pm

10/10/2012
Hanging Leg Raises, Crunches, Calf Raises and Squats

11/10/2012
Wide Pull Ups: 7, 7, 6 (90 sec rest)
Pull Ups: 6, 5 .. - 4 Chin Ups between these sets
Wide Pull Ups: 4

Push Ups: 20 (60+ sec rest)
Diamond Push Ups: 11, 11, 7 - i think i will drop these and just do normal push ups
Push Ups: 15

Bench Dips: 15, 15, 15, 15 (60 sec rest)

BB Bench Press @ 37kg: 10 (90 sec rest)
BB Bench Press @ 47kg: 11, 11, 11

BB Curls @ 32kg: 5, 4, 4 (90 sec rest)


some Handstands and Straddle Handstands between sets, i put hands on floor and bounced to the position, could hold from 0 to 3-4 sec Very Happy
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PostSubject: Re: Buckman's log (beginner)   Sun Oct 14, 2012 10:33 am

14/10/2012 STRENGTH COMMIN UP!
Pull Ups: 10, 7, 6, 5 (90 sec rest)
Chin Ups: 6, 6, 6, 4
Blue - Wide Grip

Push Ups: 20, 15, 12, 12, 10 (60 sec rest)

Bench Dips: 15, 15, 15, 15 (60 sec rest)

BB Curls @ 27kg: 8, 7, 6 (90 sec rest)

BB Military Press @ 27kg: 10, 9, 8


Last edited by Buckman on Tue Oct 16, 2012 1:26 pm; edited 1 time in total
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PostSubject: Re: Buckman's log (beginner)   Tue Oct 16, 2012 1:26 pm

15/10/2012
abs/legs

16/10/2012
Wide Pulls: 7, 7, 7
Pull Ups @ 5kg: 4
Pull Ups & Chin Ups @ 2,5kg: 5 & 4
Pull Ups: 6, Chins: 5, Close: 4

Push Ups: 20, 15, 14, 14, 11 (60 sec rest)

Bench Dips: 15, 15, 15, 13 (60 sec rest)

BB Military Press @ 27kg: 8, 8, 8 (90 sec rest)

BB Benchpress @ 37kg: 10 (90 sec rest)
BB Benchpress @ 47kg: 11, 8, 9
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PostSubject: Re: Buckman's log (beginner)   Thu Oct 18, 2012 2:55 pm

17/10/2012
abs/legs, some lower back

18/10/2012
@SCHOOL Dips: 11, 10
________________________________________
Wide Pulls: 7, 7, 6 (90 sec rest)
Pull Ups: 6, 6, 5, 5, 5 (Blue - Chin Ups)

Push Ups: 20, 15, 14, 11 (60 sec rest)

Bench Dips: 15, 15, 15, 15

BB Benchpress @ 37kg: 10 (90 sec rest)
BB Benchpress @ 47kg: 10, 10, 10

BB Curls @ 27kg: 7, 7, 7 (90 sec rest)
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PostSubject: Re: Buckman's log (beginner)   Sat Oct 20, 2012 12:18 pm

20/10/2012
Training with a friend who does street workout

some pull ups at first
then Pull Up LOWERING LADDER starting from 10.. could do 8 Sad
-every set other grip.. wide, normal, close, underhand, overhand all combined
-4 max series at the end - UNDERHAND(wide), OVERHAND(wide,normal,close)

Lower back workout - fckin intense!

bounce to handstands and hold ... few sec at best

14 - Diamonds, 20 - shoulder width push ups

RAISING LADDER push ups with 5 sec top hold
ended doing 8 push ups

Push ups, hands under stomach - 6

BB Benchpress @ 47kg: 16, 12
BB Benchpress close grip @ 47kg: 10, 10

BB Curls @ 15kg (overhand) - close, normal few reps, forearms pumped Surprised
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PostSubject: Re: Buckman's log (beginner)   Sat Oct 20, 2012 8:10 pm

feels good to be young doing pullups. Smile
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PostSubject: Re: Buckman's log (beginner)   Sat Oct 20, 2012 10:23 pm

Hey looks like you're making good progress- keep up the good work.

One piece of advice tho- drop the bench press altogether!! You are 18 and your shoulder joints are fresh and the weights you are using is low so you can't know the damage the bench can do. But believe me it does cause damage because of the unsupported strain it puts on your rotator cuffs.

You can develop a perfectly nice and strong chest using pushups, dips, and handstand pushups. Drop the military barbell press as well- what you want is to develop all the supporting muscles and bodyweight exercises are top dog for this. Start training for the planche and you will develop strong enough upper and mid back muscles to support your shoulder girdle to where you can easily do handstand pushups.

Sorry if I hi-jacked you training log Smile gluck
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PostSubject: Re: Buckman's log (beginner)   Sun Oct 21, 2012 4:00 am

yeah i could start doing them 1,5year ago or so when i first touched the barbell Very Happy

thanks for response. currently i dont have place to do dips, gonna build dip station
i will lower lifting to 1 time a week, dont know if i should prepare for planche and my joints are ready for that

i want to drop curls completely and do them occasionaly for fun and military/bench press once a week or 2 but heavy and centralize mainly on advanced moves and basics but i am missing that dip bars Sad
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PostSubject: Re: Buckman's log (beginner)   Tue Oct 23, 2012 1:19 pm

23/10/2012
Pull Up RAISING LADDER, rest like this 1pull 10 sec, 2pulls 20 sec...
1,2,3,4,5,6,7,4,4
in this order: Wide,Normal,Chins,repeat

SUPERSET, almost no rest, i stopped MAX when i lost form
20 Bench Dips
MAX Close Pulls: 6
20 Bench Dips
MAX Wide Pulls: 4
15 Bench Dips
MAX Wide Chins: 4
15 Bench Dips

Push Ups: 20, 10, 16, 8, 12, 11, 9 (60 sec rest)
-2nd & 4th set - Diamonds, felt good but weak on them Sad
-good contraction on last sets

some half hanging leg raises


Last edited by Buckman on Thu Oct 25, 2012 12:47 pm; edited 1 time in total
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PostSubject: Re: Buckman's log (beginner)   Thu Oct 25, 2012 12:47 pm

24/102012
abs/legs

25/10/2012 - NO DEADHANG TODAY!
Pull Ups Lowering LADDER, rest 60-70sec
10,8,6,4,2

-60 sec rest

Wide Pulls Lowering LADDER, rest 30sec
6,5,3,3,2,3 - yeah i fcked that up because i couldnt do 4 so i did 3 instead of 1:D

Push Ups: 25, 20, 15, 10, 8, 10 ,12 (60+ sec rest)

Bench Dips: 15, 15, 15, 15 (60 sec rest)

Push Up Top Hold - 30sec
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PostSubject: Re: Buckman's log (beginner)   Sat Oct 27, 2012 11:11 am

26/10/2012
abs, legs, lower back

27/10/2012
Wide Pull Ups: 9, 7, 7, 7, 7 (90 sec rest)
Deadhang Wide Pulls: 6, 5

Push Ups: 27, 19, 11(60 sec rest) & 15, 15, 12 (120 sec rest)

Bench Dips: 15, 15, 15, 15, 15 (45 sec rest)

5 strict Push Ups followed by Top Hold - 15sec
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