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 Sugandila´s training log

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sugandila



Posts : 7
Join date : 2012-03-26
Age : 40
Location : Basque Country

PostSubject: Sugandila´s training log   Thu Sep 13, 2012 12:49 pm

Well, im 35 years old... my english is not very good so i will get straight to the workout
My strength and stamina are still of a begginer...

LOW VOLUME DAY

last week i had little soreness-pain in the inner elbow, so today i trained strenght with rests, stretching, and low volume...
No pain today, minimal tendreness.
strict form, full ROM PRIORITY!

Wall HeSPU 3 3 3
Dips Rings + 33Lbs 9 9 8
Pull ups 11 10 11
push up rings RTO 5 4 4 (harder than i thought)
Ring Rows 12 11 11
Pistols 10,9 8,7 8,6
Toes to bar 8 7
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sugandila



Posts : 7
Join date : 2012-03-26
Age : 40
Location : Basque Country

PostSubject: Re: Sugandila´s training log   Sun Sep 16, 2012 6:01 am

VOLUME DAY

Pull up 11 10 6 9 7 7 7 5 4 3 3 3 4 5 6 7 7 6 5 4 3 2 1 5 5 5 ( 140)
Dips Rings 11 10 9 9 7 6 5 4 3 2 3 3 4 5 6 7 7 6 5 4 3 3 5 5 (131)

Push ups 16 14 13 12 10 11 9 8 (93)
Push up 33lbs 8 8 6 7

Pistol 1 1 2 2 3 3 4 4 5 5 4 4 3 3 2 2 1 1 ( 25 per leg)
One leg deadlift 33lbs 10 10 10 10 10 10 10 10
One leg calf 33lbs 18 12 12 11 11 12 8 8

plank 60 sec
Toes to bar 10 7

75 minutes total workout including warm up. No rest or minimun between sets. Feel good.
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sugandila



Posts : 7
Join date : 2012-03-26
Age : 40
Location : Basque Country

PostSubject: Re: Sugandila´s training log   Mon Sep 17, 2012 5:30 pm

LOW VOLUME

pull up 14
pull up 33lbs 5 6 6 4 4
Ring Rows 14 11 13 11 11

HeSPU 3 4 4 4 3
Ring Dip 15
Ring Dip 33 lbs 8 8 10 6 6
Push up 33 lbs 12 10 11

Pistols 10 10
Squat 33lbs 30 30 30

Bridge 20´´, 10´´
V-Up 12 13

Then in the evening hiking 5 miles in the mountains with my son in the backpack for 1:30 hours.
Really hard...cramps in the cuadriceps, must eat something!
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sugandila



Posts : 7
Join date : 2012-03-26
Age : 40
Location : Basque Country

PostSubject: Re: Sugandila´s training log   Wed Sep 26, 2012 2:26 pm

19/09/2012

VOLUME

Warm up

Pull up 15 10 9 7 6 5 4 3 3 3 4 5 6 7 6 5 4 3 3 4 4 4 5 4 3 2 1 3 4 (141)
Push up 15 10 10 10 10 11 12 11 11 10 9 9 10(149)

Ring dips 14 10 9 8 7 7 6 5 4 3 2 2 2 3 4 5 6 7 6 5 4 3 2 1 3 4 5 ( 135)
Pistol 1 1 2 2 3 3 4 4 5 5 6 6 5 5 4 4 3 3 2 2 1 1 /36 /leg

Bridge 10 10 10 3
L sit 13´´ 15´´

21/09/2012

LOW VOLUME

Warm up

Pull up 33lbs 6 6 6 6 5
Ring Row 11 12 13 10 10

Ring Dips 33lbs 6 7 8 6 6
HeSPU 5 5 3 4 3
Diamond push up 33lbs 6 9 5

Squat 3lbs 15 20 21
One leg 33lbs DL 11 11 10 9 10 9

Hanging leg raises 15 8
VUP 6 4
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sugandila



Posts : 7
Join date : 2012-03-26
Age : 40
Location : Basque Country

PostSubject: Re: Sugandila´s training log   Wed Sep 26, 2012 3:05 pm

23/09/2012

VOLUME

pull up 15 8 7 6 5 4 3 2 1 7 6 5 4 3 3 6 5 4 3 3 6 5 4 3 3
L Pull up 6 4 4 3 3 3
(total 144)

Ring Dips 15 8 7 6 5 4 3 2 1 7 6 5 4 3 3 6 5 4 3 6 5 4 3 3 6 4 4 3 3 ( 141)
Push up 20 15 15 13 15 15 15 11 12 12 10 11 ( 152)
Pistol 1 1 2 2 3 3 4 4 5 5 6 6 7 7 6 6 5 5 4 4 3 3 2 2 1 1 ( 49/leg)
Bridge 4 17 10 4
Vup 4 4
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sugandila



Posts : 7
Join date : 2012-03-26
Age : 40
Location : Basque Country

PostSubject: Re: Sugandila´s training log   Wed Sep 26, 2012 3:14 pm

25/09/2012

I feel a little pain in left inner side of the elbow...after workouts.
Today feel better no pain at all . strength.

LOW VOLUME

warm up

Skill HS 18" 15"
L SIT 16" 13"

Ring wide L pull up ( slow , form, full rom) 6 6 4

Ring L dip ( very hard for me) 5 5 5

HeSPU ( Form, ROM) 3 3 3

Ring Row 8 8 10

Push up Rings ( turned out) 4 5 5 ( feel hard )

Pistol 8kg 6 5 6 5 5 5

Hanging leg raises 7 6 5

Bridge 6 6 5

Pull ups 12 10 10
Push up 17 15 15
Squat 25 28 30
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