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 Buckman's log (beginner)

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Buckman

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PostSubject: Re: Buckman's log (beginner)   Sat Dec 29, 2012 11:49 am

29/12/2012 - WEAK DAY

Push Ups: 35 + 9 .. few sec break
deep Push Ups on handles: 15 + 5 normal

2sets: Push ups 1-5 with 1-5 sec hold

5 deep, 3 diamond, 3 normal, 3 close push ups with no rest

15 incline push ups

Pull Ups: 8, 7, 6, 5, 3, 4, 2, 1 (1 min rest, last sets less)
-every 2nd set CHIN UPS

3 sets of Tucked Front lever, straight back
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soccerguy



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PostSubject: Re: Buckman's log (beginner)   Sat Dec 29, 2012 12:12 pm

2 more days to get those pushups good luck cheers
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Buckman

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PostSubject: Re: Buckman's log (beginner)   Sat Dec 29, 2012 4:58 pm

thanks i will need that Very Happy will all that unhealthy xmas food and low rest I am happy to make any progress Very Happy I max out every training day
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PostSubject: Re: Buckman's log (beginner)   Sat Dec 29, 2012 6:01 pm

Where's the dips, nothing compares to them even if you don't have a dip bar just use two chairs or do them in kitchen on two counters or get two barrels or just use two stable surfaces. Anything. Get them dips in. I wish i was doing dips when i started calis would've progressed much faster but i was only doing push ups and pull ups. Anyway its still the beginning and god-willing i still got loads of time
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Buckman

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PostSubject: Re: Buckman's log (beginner)   Sun Dec 30, 2012 6:23 am

i just dont have 2 suitable chairs of same height Sad
..working on that solution
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Buckman

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PostSubject: Re: Buckman's log (beginner)   Mon Dec 31, 2012 10:13 am

31/12/2012
final mini workout this year Smile
"last minute" goal accomplished

I took few minutes rest between exercises

Push Ups: 45

Pull Ups (Deadhang): 11

One-leg back lever negative, controlled but not full

Skin the cat: 6 in a row, good form




2013 GOALS
-perfect L-Sit (Pullup/dip bars, floor)
-work on V-Sit
-Muscle Up
-Back Lever
-Front Lever progressions
-Dragon Flag
-Handstand
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Buckman

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PostSubject: Re: Buckman's log (beginner)   Thu Jan 03, 2013 12:46 pm

3/1/2013
L-Sit Chin ups: 9, 7, 5, 5 (90 sec rest) on a low bar
-l sit broke during sets but i kept my legs as high as possible

10+ min break (searching for pull up bar lol)

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

1 min rest between sets
Diamond Push ups: 15, 15, 10
deep Push Ups on handles @ 10kg: 8, 7 - very controlled
Push Ups: 14, 11

-weight in backpack


some bench dips, had to stop set because pumped arms decreased ROM
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Buckman

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PostSubject: Re: Buckman's log (beginner)   Sat Jan 05, 2013 11:30 am

5/1/2013
a bit sore from previous workout on 3/1/2013

90 sec rest
Wide Pulls: 8, 8, 6
Pull Ups: 6, 5
Chin Ups: 5, 5

1 min rest
Diamonds: 15, 10 - 1st and 3rd set
Push Ups: 20, 17, 14, 12, 11

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

BB Benchpress @ 47kg: 15
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Buckman

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PostSubject: Re: Buckman's log (beginner)   Mon Jan 07, 2013 1:45 pm

7/1/2013
Pull Ups: 10, 10, 7 (2 min rest)

-2 min rest

90 sec between these
Wide Pulls: 6, 5, 6
Chin Ups: 6, 5, 5

Push Ups: 30
-2 min rest

1 min rest between this
Push Ups and 5 sec hold between sets: 10-10-1 = 21
2ROUNDS of Push Ups with 5 sec hold between: 6-5-4 = 15*2 = 30
Push Ups: 15, 13, 11
- total 120

Bench Dips: 25, 25, 17 (1 min rest)

pull up isometric holds @ top,lower to middle(head against bar) and deadhang in every position counting to 15
total hold: 55-60 seconds
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PostSubject: Re: Buckman's log (beginner)   Wed Jan 09, 2013 3:43 pm

9/1/2013
Wide Pulls: 10, 9, 7, 6, 5 (90 sec rest)
Chin Ups: 5, 5, 5, 5, 5
-alternating wides and chins sets
total = 61

pull up isometric holds top->middle->deadhang counting 10
total hold: 30+ seconds

Push Ups: 35, 22, 17, 15, 13 (1 min rest)
2 min rest
18+4 Push Ups (10 sec break)
total = 124

Military Press @ 32kg: 8, 6 (90 sec rest)

fast Bench Dips: 30, 30, 27 (1 min rest)

pull up isometric holds top->middle->deadhang counting 10
total hold: 45 seconds
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PostSubject: Re: Buckman's log (beginner)   Fri Jan 11, 2013 12:35 pm

11/1/2013
Pull Ups: 10, 10, 9 (2 min rest)

90 sec rest

90 sec between these
Wide Pulls: 6, 5, 6
Chin Ups: 6, 6, 6
-total = 64


Push Ups: 25, 20, 15, 10, 5 (30 sec rest)

2 min rest

Push Ups: 27, 17, 13 (1 min rest)
-total = 132

Bench Dips @ 21kg: 22, 22, 15 (1 min rest)

pull up isometric holds @ top->middle(head against bar)->deadhang
top = 15sec, middle = 15sec, deadhang = 23sec
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PostSubject: Re: Buckman's log (beginner)   Sun Jan 13, 2013 12:03 pm

13/1/2013
Wide Pulls: 10, 9, 8, 6, 5 (90 sec rest)
Chin Ups: 5, 5, 5, 5, 5
-alternating wides and chins sets
total = 63

Push Ups: 25, 25, 17, 16, 15, 12, 11, 12 (1 min rest)
total = 133

Bench Dips @ 21kg: 25, 18, 16 (1 min rest)
Bench Dips @ 11kg: 15
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Buckman

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PostSubject: Re: Buckman's log (beginner)   Tue Jan 15, 2013 2:47 pm

15/1/2013
Pull Ups: 10, 10, 9 (2 min rest)

90 sec rest

90 sec between these
Wide Pulls: 5, 5, 5
Chin Ups: 6, 5, 6
-total = 61


Push Ups: 25, 20, 14, 10, 5 (25 sec rest)

4 min rest

Push Ups: 16, 16, 12, 9 (30 sec rest)
-total = 127

Military Press @ 37kg: 6, 6, 6 (90 sec rest)

Bench Dips: 50, 35, 21 (1 min rest)

pull up isometric holds @ top->middle->deadhang
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Buckman

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PostSubject: Re: Buckman's log (beginner)   Thu Jan 17, 2013 2:34 pm

17/1/2013
Chin Up PR try @ School: 15 reps!
________________________________
Wide Pulls: 10, 9, 8, 6, 5 (90 sec rest)
Chin Ups: 5, 5, 5, 5, 5
-alternating wides and chins sets
total = 63

Push Ups: 30, 23, 15, 10, 5 (30 sec rest)
3 min rest
Push Ups: 15, 14, 14 (30 sec rest)
total = 126

Benchpress @ 47kg: 13, 10+10push ups after (1 min rest)
-I couldnt push it all the way up on 11th rep i had to drop it to the side Very Happy

Some dips between chair and bed.. uncomfortable
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PostSubject: Re: Buckman's log (beginner)   Thu Jan 17, 2013 5:38 pm

Saw your targets for 2013:

What about core exercices to prepare dragonflag, l-sits and so on?

You need to get very substained in your core to master these moves.

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Buckman

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PostSubject: Re: Buckman's log (beginner)   Thu Jan 17, 2013 6:06 pm

I can hold L-sit on push up bars for like 10+ sec, form is not 100% and i can hold on a bar too
i am doing simple exercises but hard training overall

i can few full leg raises, progress is good for 2-3months of abs workout
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Buckman

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PostSubject: Re: Buckman's log (beginner)   Sat Jan 19, 2013 12:18 pm

19/1/2013
Pull Ups: 10, 10, 10 (2 min rest)

2 min rest

90 sec between these
Close Pulls: 6, 6
Chin Ups: 6, 6
Wide Pulls: 5, 5
-total = 64


Push Ups: 25, 25, 19, 15, 15, 15, 15 (1 min rest)
-total = 129

Bench Dips @26kg: 15, 20, 15 (1 min rest)
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PostSubject: Re: Buckman's log (beginner)   Sat Jan 19, 2013 1:25 pm

Leg Raises are very good.

Maybe you can add half dragonflag going down to 45 degrees or above if you don´t get to the ground.

I added dragonflag a while ago for me it was ok, cause i do a lot of core training before but it´s a real good exercices if you do reps of it. And also half dragon flag will train your abs hardly.

This is also good to get more body tension that will help you at your next target handstand.


Over all a good workout. A lot of reps, not easy :-) Keep on!



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Buckman

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PostSubject: Re: Buckman's log (beginner)   Mon Jan 21, 2013 12:06 pm

now i can do sets of full hanging leg raises for 3-5 reps, if i get stronger on that i will go for dragon flag

21/1/2013
@SCHOOL .. Dips: 28 (straight legs, full lockout)
-next time going for 35-40

@HOME ..
Pull up routine inspired by FitnessFAQ
-max 5 sec rest between supersets, 2 min rests between rounds, controlled reps with little pause at top

3, 3, 3, 3, 1 - Close/Wide/Close chin/Chin/Regular pull ups
2, 2, 2, 2, 2
1, 1, 1, 1, 1
3, 3, 2, 1
2, 2, 2, 1
1, 1, 1, 1, 1
7 Wide pull ups

-total = 56

few sets of tucked front lever hold, trying to extend one leg or straighten back

Diamond push ups: 13, 13 (1 min rest)
Fist Push Ups: 13, 13, 13

Bench Dips @ 26kg: 25, 15-20, 20, "20"(1 min rest)
-not sure if i did the last set :/

20 strict push ups every 90 mins

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Buckman

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PostSubject: Re: Buckman's log (beginner)   Wed Jan 23, 2013 2:42 pm

23/1/2013
Pull Ups: 10, 9, 7 (1 min rest)
Wide Pulls: 6, 6, 5
Chin Ups: 6, 6, 5
-total = 60

tuckef FL holds

Fist Push ups: 20, 20 (1 min rest)
Wide Push ups: 20
Fist Push ups: 20, 20

Bench Dips @21kg: 15, 15, 12 (1 min rest)
fast Bench Dips: 27
-weighted done slow with strict form

some holds on p-bar
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Buckman

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PostSubject: Re: Buckman's log (beginner)   Sat Jan 26, 2013 12:34 pm

26/1/2013
2 min rest between sets
Pull Ups @ 10kg: 5, 5, 5
Pull Ups @ 7,5kg: 5
Pull Ups @ 5kg: 5
Pull Ups @ 2,5kg: 5
Pull Ups: 5
Chin Ups: 5

30 Push Ups - hardest exercise for me

Military Press @ 27kg: 10, 10, 10 (90 sec rest)

20-30 Push Ups
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PostSubject: Re: Buckman's log (beginner)   Mon Jan 28, 2013 11:23 am

28/1/2013
MINI WORKOUT

max Pull Ups: 14

wall handstand holds, free HS tries

full hanging leg raises

some sets of high pull ups, various grips(strange grips eg one hand on dip bars other on pull up bar, same height)

dips & pull ups supersets no rest ..
2 dips, 1 pull up
4, 2
6, 3
8, 4

few dips with 10kg - bit pain in shoulders

Chin Ups @ 10kg: 7 - controlled
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PostSubject: Re: Buckman's log (beginner)   Tue Jan 29, 2013 11:24 am

29/1/2013
i feel a bit ill so working out only in school during breaks

chin ups top partials & dips supersets finished with push ups

hour later 20kg Pull Ups 4 reps! - chest almost to bar
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Buckman

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PostSubject: Re: Buckman's log (beginner)   Mon Feb 04, 2013 1:40 pm

4/2/2013
i was sick last days so it looks weak

90 sec rest between sets
Pull Ups: 10, 8, 7
Chin Ups: 4, 4, 3 - slow negative and top hold 1 sec, bottom hold 1 sec

3 ROUNDS, 1 min break:
20/15/15 Bench Dips
immediatly 20/15/15 Push Ups
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Buckman

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PostSubject: Re: Buckman's log (beginner)   Tue Jun 03, 2014 2:43 pm

to update this log.. injury happened to me slightly after last post.. been off and on for 7 months, no real training only few pull ups once in a while

..lazyness attacked last 2 weeks, but I am back again with this yesterdays and todays random workout

2.6.2014
destroying basics

wall HS, feel very good
explosive pull ups and plyo dips
single bar dips

random supersets,circuits,rest times, various grips etc mostly alternating pull/push/(core)/repeat
dips, push ups, pull ups, inverted rows, hanging leg raises, l-sits

also did 4x10 box jumps after most of the core work and it was blast for core


3.6.2014
Windshield wipers: 3x4-8
HLRs from L: 3x3-4

circuits
Skin the cat: 4x3
Bulgarian split squats: 4x7-10
strict p. bars leg raises/HLRs: 4x5-8

some wall HS, lunges, hyperextensions, assisted pistols, hannibal diamonds, inverted rows, L-sits

Box jumps: 4x10

-core recovery is pretty good, time to hit the dragon flags or do this every day
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