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 Buckman's log (beginner)

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Buckman

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PostSubject: Re: Buckman's log (beginner)   Mon Oct 29, 2012 1:44 pm

29/10/2012
Wide Pull Ups: 8, 7, 6 (90 sec rest)
--STRICT FORM ON FOLLOWING--
Deadhang Wide Pulls: 6, 5, 5
Chin Ups: 5
Pull Ups: 4

Push Up "PYRAMID", sets with 60 sec rest
1st set: 1, 2, 3, 4, 5, 6, 7
2nd set: 8, 9, 2(10)
3rd set: 8, 5(9)
4th set: 4, 8, 3(7)
5th set: 4, 6, 2(5)
6th set: 3, 4, 3, 2, 1
- pretty strange i set a high goal full 1-10-1 pyramid so i did it with breaks Very Happy

Bench Dips: 21, 20, 20, 17 (60 sec rest)
- could do 20 on last but my feet dropped from chair Sad .. good triceps blast
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PostSubject: Re: Buckman's log (beginner)   Wed Oct 31, 2012 11:52 am

30/10/2012
abs, legs, lower back

31/10/2012
Pull Up Raising Ladder, rest = previous set reps*10.. 1x 10sec, 2x 20 sec and so on
1,2,3,4,5,6,7,7

-90 sec rest and between next pulls

Close Pulls: 5..not head above the bar but like 85% of ROM
Wide Pulls: 3 Surprised
Wide Chins: 5 - very easy
Chin Ups: 5

Push Ups: 25, 15, 13, 11, 14, 11, 12
-should be lowering ladder but numbers dropped on 2nd set
-i feel its harder when my hands are lower under the chest
-if someone reads this i think i am doing something bad because i progress on pull ups but push ups are my weak point, i also dropped bench pressing Sad

Bench Dips: 16, 16, 16, 16, 16 (45 sec rest)

Plank(Push Up top position)
Pull Up Middle Hold: 30 sec
Plank
Dead Hang: 45 sec
Plank
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Buckman

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PostSubject: Re: Buckman's log (beginner)   Fri Nov 02, 2012 2:59 pm

1/11/2012
abs, legs, lower back, planks

2/11/2012
All Pulls deadhang and controlled Smile

Wide Pull Up PYRAMID with 20 sec rest between sets
1-5-1 ... (did 2 instead of 3 on lowering part Sad )

-120 sec rest

Close Pulls: 5 (60 sec rest)
Pull Ups: 5
Wide Chins: 4
Chin Ups: 4 or 5

Push Ups: 17, 17, 15, 11, 11, 11 (1 min rest)
-i dont like it, i am doing them with control but i feel my arms tired after 10 reps, nope for chest tho

Bench Dips PYRAMID with 10 sec rest between sets
2-10-2

-60 sec rest and between sets

Bench Dips: 24, 20

Plank(Push Up top position)
---Pull Up top hold 5 sec, lower and hold at middle for 5 sec, 5 sec rest FOR 3 sets
Plank
---Dead Hang: 45 sec
Plank
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Buckman

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PostSubject: Re: Buckman's log (beginner)   Sat Nov 03, 2012 11:07 am

3/11/2012
BB Military Press @ 27kg: 10, 10, 10, 10 (90 sec rest)

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

BB Benchpress @ 27kg: 10 (90 sec rest)
BB Benchpress @ 47kg: 13, 12, 11, 10

----4 SETS-----
Australian Pull Ups(fast): 25
2 Wide Pull Ups on THIS thick wooden bar - immediatly after australians, good burn
1 min rest

See the rings on right side of the pic? i put a bar there and do pull ups Smile
--------------------

Plank

Half Hanging Leg Raises: 9, 6, 6, 4, 3 (1 min rest)
-immediatly while hanging on the bar i complete 10 reps with full knee raises eg. 9 leg raises 1 knee raise, 5 leg and 5 knee Smile
- after every of 3 last sets i did 1 close Pull Up

Plank
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NGN

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PostSubject: Re: Buckman's log (beginner)   Sat Nov 03, 2012 11:49 am

I see you are being stubborn about not losing the curls....doing isolation exercises at this point or ever is a waste of time IMO...
Drop the curls and then watch how much faster your pull ups strength will improve. Then you will be able to add volume to pull up workout...then you will see arm development.

Recently I was able to up the volume to 10 sets+ into pull workout. my arms added 1/4" in the last 2 weeks. Biceps are filling out. I cant wait till Im doing 20+ sets in a pull workout...haha
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Buckman

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PostSubject: Re: Buckman's log (beginner)   Sat Nov 03, 2012 12:44 pm

yeah i was not lifting like 2 weeks or so, wanted to try if numbers are the same or went up .. shoulder strength increased

i'll keep military press and benchpress once a week and drop it when i can do handstand push ups and REAL dips

thank on your view tho, i see you did very good progress
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NGN

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PostSubject: Re: Buckman's log (beginner)   Sat Nov 03, 2012 1:15 pm

How many dips can you do?
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PostSubject: Re: Buckman's log (beginner)   Sat Nov 03, 2012 1:42 pm

i can do dips only at school right now.. last time i did few sets of 10 i believe i can do 15-20 maybe more

i am getting numbers up on bench dips until i build own dip station
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PostSubject: Re: Buckman's log (beginner)   Sat Nov 03, 2012 1:50 pm

use chair backs or the inside corner of a counter top for regular dips. Dips are the best chest,shoulder,tri exercise IMO...lose the bench dips altogether...those are for girls. Dips and diamonds for chest and triceps...thats it. All you need and should be focusing on IMO. Pull ups for back and biceps...thats it....forget all the others benchpress*, curls, australians, benchdips...waste of time and energy that you could be using for the real s**t.

*haha I know Im gonna get some flac for that comment...but that is my belief and my pecs believe it too.
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PostSubject: Re: Buckman's log (beginner)   Sat Nov 03, 2012 2:27 pm

i think more than 3 times a week i will overtrain so i do one training with weights and easier exercises
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PostSubject: Re: Buckman's log (beginner)   Mon Nov 05, 2012 2:43 pm

4/11/2012
pulls - deadhang

8 Wide Pull Ups, few skin the cat tries

some close and wide pulls, 10kg pull ups, 10kg push ups
-more like a random workout with friends

5/11/2012 - only deadhangs from now again
Wide Pull Ups: 9, 7, 6 (90 sec rest between pulls)
Pull Ups: 6, 6, 6
Chin Ups: 6, 6, 4

Push Ups: 2, 4, 6, 8, 10, 3 - no rest between
2min rest
Push Ups: 1, 2, 3, 4, 5, 6, 2
2min rest

Diamond Push Ups: 11, 10, 10, 12, 6 (60 sec rest)

Bench Dips: 25, 25, 23, 21 (60 sec rest)

Plank(Push Up top position)
---Pull Up top hold: 30 sec
Plank
---Dead Hang: 45-50 sec

SUPERSET(no rest between exercises)
23 Push Ups + 15 Bench Dips

Plank
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PostSubject: Re: Buckman's log (beginner)   Wed Nov 07, 2012 3:12 pm

6/11/2012
core, legs

7/11/2012 - PULLS: DEADHANG
Pull Ups(1 rep,10 sec rest, 2reps 20 sec..): 1, 2, 3, 4, 5, 6, 7, 5
-3min rest

Wide Pulls: 7 (90 sec rest)
Wide Chins: 6
Phorm Pulls: 5
Close Pulls: 4
Phorm Pulls: 6

Push Ups: 30, 21, 15, 10, 10, 10, 13 (90 sec rest)

Bench Dips: 20, 20, 20, 15+3 (45 sec rest)

Plank(Push Up top position)
---Pull Up middle hold: 35 sec
Plank
---Dead Hang: 50 sec
Plank
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PostSubject: Re: Buckman's log (beginner)   Fri Nov 09, 2012 12:15 pm

8/11/2012
Dips: 15, 10, 12
Wide Pulls: 7

________USUAL LEGS/CORE WORKOUT________
Half Hanging Leg Raises: 10, 8, 7, 6, 6, 5(60 sec rest)
-complete set with knee raise so total reps on bar = 10

Elbow plank

4 circles of 30 crunches, 30 BW squats, 30 calf raises @ 15kg, and lower back exercises
- no rest there, did 2elbow planks, each after 2 circles
____________________________________________




9/11/2012
Pull Up PYRAMID(20 sec between sets): 1-5-1

-2 min rest

3 ROUNDS
------------------
5 Phorm Pull Ups
-60 sec rest
6 Chin Ups
-60 sec rest
------------------

Push Ups: 20, 20, 17, 13, 11, 8 (60 sec rest)
-last set DIAMONDS

Bench Dip PYRAMID (20 sec between sets): 2-12-2

-1 min rest

20 Push Ups + 10 Bench Dips
-1 min rest
13 Push Ups + 10 Bench Dips

Plank(Push Up top position)

3SETS
Pull Up top hold: 5 sec, lower to middle hold: 5 sec, 5 sec rest

Plank

Dead Hang: 47 sec

Plank
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PostSubject: Re: Buckman's log (beginner)   Mon Nov 12, 2012 2:53 pm

12/11/2012
Wide Pulls @ 5kg: 5, 5, 5, 4

some normal pulls, close chins, wide pulls @ BW

close pulls to phorm pulls to close pulls.. almost static position so nothing good Very Happy

Tucked FL holds and some pulls in that position
Deadhang with bent knees to tucked FL, repeat some times for few sets

tucked BL hold few sec.. still cant skin the cat

Diamond Push Ups 3x15
strict slow Push Ups @ 5kg: 10

some sets of diamonds, normal push ups for 10-15

supersets
15 push ups + 10 bench dips
20 bench dips + 7 push ups

and some straddle l sits on chair in between
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PostSubject: Re: Buckman's log (beginner)   Sat Nov 17, 2012 4:07 pm

i am bored of pasting every workout so it wont be so spammed as usual Very Happy now i am improving on L-Sit, can almost hold on pull up bar, tucked FL with pulls, and back lever preparing

todays workout 17/11/2012
out is cold so i am finished off sooner, then i do weights if needed

Military Press @ 15kg: 10 (90 sec rest)
Military Press @ 32kg: 7, 7, 7, 7

Benchpress @ 32kg: 10 (90 sec rest)
Benchpress @ 47kg: 10, 10, 10, 10 + 5 push ups after last set

1.5 Chin Ups: 5, 4, 4, 4, 3 (90 sec rest)
-its normal chin up but you lower youself just to middle and pull again and go down, thats 1 rep

some Planks, 5 sec tucked FL + 4 tucked pulls

some few sec "L-Sit" holds on Pullup bar and between chairs, was not 100% but i am getting there

Pull Up and Chin Up negatives with 11kg - 10 reps total
little pain in elbow, i stopped the workout there
the tendon is healing slowly
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Buckman

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PostSubject: Re: Buckman's log (beginner)   Mon Nov 19, 2012 3:54 pm

19/11/2012
BODYWEIGHT: again at 75kg

@SCHOOL: pull ups with strange reverse grip on dip bars

then alternating between pulls and dips - no rest
Pull Ups: 1, 2, 3, 4
Dips: 2, 4, 6, 8
-all strict form

@HOME:
20 Pull Up Program Week 5;Day3(Pull-Chin-Pull-Chin-Pull)
5, 6, 7, 7, 5 (90 sec rest)

Tucked front levers: 10-15, 10-15, 10-15 sec (1 min rest)

Phorm Pull Ups: 5

Push Up PYRAMID (5 sec rest between sets): 2-10-2

Push Ups(1st+3rd set diamonds - 1 min rest): 12, 12, 12, 12

Bench Dips, legs elevated: 20, 20, 20, 20, 20 (1 min rest)

some Planks

Pull Up Top Hold: 30 sec

Deadhang: 47 sec
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PostSubject: Re: Buckman's log (beginner)   Tue Nov 20, 2012 4:30 pm

20/11/2012

2 skin the cats in a row x2 sets
then sets with only 1,5 skin the cats

and tucked FL holds few sec

crow stand 10+ sec

Bench Dips @ 20kg: 10
Bench Dips @ 25kg: 15
-fon fun

various abs exercises 10reps each in a row for some rounds
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PostSubject: Re: Buckman's log (beginner)   Sat Nov 24, 2012 12:34 pm

24/11/2012
Wide Pull Ups with Chins every 2nd set: 8, 7, 6, 5, 4, 3, 2, 1
-rest was 80sec, 70sec, 60sec etc...
-deadhang, legs straight together

-rest 4 min

Pull Ups: 5, 5, 5 (1 min rest)

Tucked Front Lever hold: 10-15, 5 sec (1 min rest)

deep Push Ups on push up handles: 15, 13, 11, 9 (70 sec rest)
Push Ups: 10, 10, 10 (1 min rest)

Bench Dips @ 10kg: 20 (1 min rest)
Bench Dips @ 20kg: 15, 13, 11
-legs elevated, weight between legs but close to body

ARMS DESTROYED! Very Happy

2-5-5-5-2 Chin Up holds for 4 sets (10 sec rest)
-2 sec at bottom(no deadhang), 5 sec at middle, 5 at top, 5 at middle, 2 at bottom

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PostSubject: Re: Buckman's log (beginner)   Mon Dec 03, 2012 4:42 pm

last week was like rest,rest,some training days,rest,training 5 sets of strict chin ups and 5 sets of push ups, because of overtrain

3/12/2012
Pull Ups: 6, 8, 6, 6, 4
-2nd and 4th set -- CHIN UPS

Tucked FL hold: 20+ seconds maybe 30
Tucked FL with straight back 2 sets

PUSHUPS COMBINING WITH BENCH PRESS
1-2-3-4-5-4 - should be pyramid but w/e
-was done with 5sec top hold after set

same but 1-3-5-3-1

4 Diamonds + 10 Regular + 10 BP @ 27kg

20 Push Ups
BP @ 37kg: 10
15 Push Ups
BP @ 47kg: 8
10 Deep Push Ups on push ups handles

dont know but still weak in pushing

Bench Dips: 20, 20, 12, 15
-very strict form
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PostSubject: Re: Buckman's log (beginner)   Thu Dec 13, 2012 5:29 pm

13/12/2012
-acomplished goal 10 deadhang wide pull ups
-next goal full L-Sit, preferably on floor or pull up bar.. can hold 90% form on push up handles
-another goal 45 Push Ups

Push Ups: 30, 21, 18, 15, 13, 13 (90 sec rest)

Wide Pulls: 8, 5, 4 (90 sec rest)
Chin Ups: 7, 5, 4
-alternating sets

4 sets of Tucked Front Lever, straight back

little sore shoulders
Bench Dips: 20, 20, 20, 20 (60 sec rest)

Military Press @ 27kg: 13

Pull Up Top Hold: 30 sec
Deadhang: 45 sec
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PostSubject: Re: Buckman's log (beginner)   Mon Dec 17, 2012 2:13 pm

17/12/2012
Push Ups: 34

2 min rest

Push Ups + Bench Dips pyramid superset

1PU, 2Bench Dips
2PU, 4Bench Dips ... 3,6,4,8 and so on

1-5-1
2-10-2, max rest 5 sec so i can change place

2 min rest

Push Ups: 20, 15, 10 (90 sec rest)

Wide Pull Ups: 7, 7, 6, 4 (90 sec rest)
Chin Ups: 4... Wide: 5... Chins: 3

Tucked Front lever, straight back, almost horizontal 3 sets

4x L-Sit Chin Ups on low bar

Bench Dips: 25, 25, 18 (45 sec rest)

Wide Pullup top hold: 25 sec

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PostSubject: Re: Buckman's log (beginner)   Thu Dec 20, 2012 11:37 am

20/12/2012
Push Ups: 34, 21, 19, 12, 12, 14 (90 sec rest)

Wide Pulls: 8, 7, 6, 5, 5 (90 sec rest)
Chin Ups: 5

Tucked Front lever, straight back, almost horizontal 3 sets

some tucked FL Pull ups, more ROM with straight back but i cant do them much

Bench Dips @ 20kg: 15, 15, 15, 10 (60 sec rest)
-weight on top of my legs, as near torso as possible

Pullup top hold: 30 sec

rotating Bicep curls @ 11~12kg: 14 for each hand
-for fun
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PostSubject: Re: Buckman's log (beginner)   Sat Dec 22, 2012 12:12 pm

22/12/2012
Push Ups: 40, 25, 19, 15, 16 (2 min rest)

Wide Pulls: 8, 7, 6, 6, 5 (90 sec rest)
Chin Ups: 5

Tucked Front lever, straight back, almost horizontal few sets

Bench Dips @ 20kg: 15, 20, 15 (60 sec rest)
Bench Dips @ BW: 20 - fast

Pull Up hold (top of head under bar - touching): 35+ sec

Deadhang: 50 sec
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PostSubject: Re: Buckman's log (beginner)   Tue Dec 25, 2012 12:12 pm

25/12/2012
ok I have 2 more trainings and then PR test on 31dec (45 push ups)
..

Push Ups: 38, 21, 17, 15, 14 (90 sec rest)
-pushing strength increased

Pull Ups: 8, 4, 5
Chin Ups: 8, 7, 4
-alternating sets
-pulling strength is lowering Sad

few sets of Tucked Front lever, straight back

3x Inverted hang to skin the cat and back to inverted hang

Bench Dips: 30, 30, 20 (60 sec rest)

5 5 2 Chin Ups: 4
-pull up, 5 sec top hold, 5 sec middle hold, 2 sec almost deadhang, repeat
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PostSubject: Re: Buckman's log (beginner)   Thu Dec 27, 2012 11:12 am

27/12/2012
end of the year is getting closer..i am close to accomplish my goal too

Push Ups: 42, 28, 18 (90 sec rest)
- 1 min rest -
Push Ups: 11, 11, 13 (60 sec rest)

Pull Ups: 1, 2, 3, 4, 5, 6, 5, 3
-every 2nd set - CHIN UPS
-rest = reps*10 seconds

- 3 min rest -
Wide Pull Ups: 7, 4 (90 sec rest)

few sets of Tucked Front lever, straight back

Bench Dips @ 20kg: 20, 20, 13 (60 sec rest)
Bench Dips @ BW: 20

Pull up top hold: 33 sec

Deadhang: 45+ sec
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