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 LIBhenchman's Path to Greatness

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LIBhenchman

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Join date : 2012-05-10
Location : New Jersey

PostSubject: LIBhenchman's Path to Greatness   Sat Sep 22, 2012 7:41 pm

A little background information.

I started focusing solely on bodyweight workouts this year in February. Before this, I was lifting weights consistently for the last 7 years and bodyweight workouts as well.

Max Reps are:

20 Pull ups
18 Dips
41 Push Ups
20 Chin Ups
6 Muscle Ups

I plan to increase my max reps and also incorporate various moves into my routine (handstand, planche, etc.). At the end of each month, I will do a test to gauge my max reps. I currently have a YouTube channel that I post various workouts as well. I will show those moves also from time to time.

Thanks and Enjoy!!!
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LIBhenchman

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PostSubject: Re: LIBhenchman's Path to Greatness   Sat Sep 22, 2012 7:47 pm

2 min Jump Rope

Dawalli's Pyramid

Push Ups: 30/29/28/27/26/25/24/23/22/21/20
Pull Ups: 10/9/8/7/6/5/5/5/5/5/5
Dips: 20/19/18/17/16/15/14/13/12/11/10
Chin Ups: 10/9/8/7/6/5/5/5/5/5/5

Time: 1hr 5min

First time at it and tougher than I thought. My Goal is 30 mins at most by
the 22nd of October.
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LIBhenchman

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PostSubject: Re: LIBhenchman's Path to Greatness   Sun Sep 23, 2012 10:14 pm

Me and my friend did a quick run

3/4 of a mile

Then we freestyled with different workouts

3 Muscle Ups (on Thick Bars)

2 Laps of Running Rope Roping

Back Lever Practice

1 min Planks (3 Sets)

20 Push-ups

The running was difficult as I have not focused on cardio lately. After today's workout, I know I have a lot of work to do in the running department.
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LIBhenchman

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PostSubject: Re: LIBhenchman's Path to Greatness   Mon Sep 24, 2012 10:54 pm

Did Dawalli's Pyramid Routine

2 min Jump Rope

Dawalli's Pyramid

Push Ups: 30/29/28/27/26/25/24/23/22/21/20
Pull Ups: 10/9/8/7/6/5/5/5/5/5/5
Dips: 20/19/18/17/16/15/14/13/12/11/10
Chin Ups: 10/9/8/7/6/5/5/5/5/5/5

Time: 1hr 5min

Kinda pissed off about the time but I felt a little better doing the routine this time. Push ups are the main issues, everything is is good.

Did a few muscle ups just for practice, only 2 though

I was doing good on time but near the end....vision got pretty blurry. Still blurry as I type this. This routine alone is a problem!!!
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LIBhenchman

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PostSubject: Re: LIBhenchman's Path to Greatness   Wed Sep 26, 2012 11:39 pm

Lower Body Workout

2 circuits of

Leg Raises x 15
Bicycle Kicks x15
Reverse Bicycle Kicks
Push Kicks x15

Did this while hanging on a bar

2 circuits of

Squats x50
Side Lunges x30 (15 each side)
Lunges x30 (15 each side)
Side Getup Lunges? x30 (15 each)

Did a couple muscle-ups with no kipping finally
Practiced on back lever, back lever dead hangs
10x pistol squats (5 each side)

Rest about 30sec to 1min between each circuit and rested when needed between each individual workout. Taking it light until the Barbarians meetup on Sunday.
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LIBhenchman

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PostSubject: Re: LIBhenchman's Path to Greatness   Sun Sep 30, 2012 8:12 pm

Went to the Bar-Barian seminar out in New Jersey and did a some workouts with the crew

Muscle Up training (with STRICT form)

Explosive Pull Ups x few reps
Explosive Pull Ups touch over's (one of the guys holding their hands above the bar and you have to touch their hands) x few reps
Muscle Ups (legs together and clean)

3x5x3 of Muscle Ups, Straight Bar dips, and Pull Ups
(15 Diamond Push Ups penalty if your hands leave the bar)

Dip Pyramid 2/4/6/8/10 (up to 10 and down from 20)

Push up competition (the most push-ups done in 5 mins with teams of 4. Must maintain push-up form while others are doing their reps, if you don't then the reps don't matter.)

Pull up competition (same as the push up competition)

Pull up hold competition (similar to the push up competition but must keep chin above the bar for your time to count)

Progressions of front lever, back leaver, etc.

Overall it was a very good and demanding seminar that I've learned alot from. Very insightful as well and nice to meet the "Bar-Barians".

Goal for October as well, must do CLEAN Muscle UPs before Nov.

Also have an interview with the Bar-Barians on YouTube. It will be posted on Mon.



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PostSubject: Re: LIBhenchman's Path to Greatness   Tue Oct 02, 2012 1:04 am

5 min Jump Rope (Continuous only for 2 min than intermittent jump roping there after)
During Lunch Break
-Half a mile in 5 mins
-81 pushups in 5 mins (yeah not so good)
-21 sec pull up hold (chin above the bar)




Dawalli's Pyramid

Push Ups: 30/29/28/27/26/25/24/23/22/21/20
Pull Ups: 10/9/8/7/6/5/5/5/5/5/5
Dips: 20/19/18/17/16/15/14/13/12/11/10
Chin Ups: 10/9/8/7/6/5/5/5/5/5/5

Time: 1hr 12min (include all the stuff down below)

(12 sec avg transitioning between dip and pull up station)
(Avg time per "set": 8min 44 secs)

Push ups are the difficult ones for me and the dips once I got to 13. Trying to eliminate the transition times between the stations. Should probably run to each to get the best time.
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LIBhenchman

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PostSubject: Re: LIBhenchman's Path to Greatness   Wed Oct 03, 2012 9:04 am

On 10/2 (late post)

At lunch

Ran .55 miles in 5 mins

5 min plank hold
(with :30 sec side planks each @ 4 mins)

107 squats in 5mins

After work

Jump Rope for 5 mins (.55 sec non stop)

2 sets of 8 leg raises to the bar
Pull up holds (for as long as possible)
2 sets of 8 dips to leg raises
2 sets of 20 jackknives
:30 sec planks and forearm pushups (front, side)

Overall a light an unplanned workout after work. Also tried to do a front lever but once a stuck one foot out...done. Left arm is hurting and will probably rest that for a day or take it light.


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LIBhenchman

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PostSubject: Re: LIBhenchman's Path to Greatness   Thu Oct 04, 2012 12:18 am

For those on YouTube, check out my interview with the barbarians on my page. It's the same as my username. Comment if it helps you with your training.


Light day (during lunch)

Stretching (basic toe touches, shoulder shrugs and rotations, etc.)
Pull up holds (chin above the bar)
Leg raises (few reps)
Back Lever progressions (back lever dead hang and attempts at keeping body straight)
Deep dip holds
Explosive dips (few reps)

Overall my left arm was hurting a little bit so I took this day to rest. Will get back into it tommrow.

Did hit a landmine with some bad food today. 2 cookies and some fried chicken and biscuits. Evil or Very Mad Got a FUN filled day tomorrow to burn it off.
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LIBhenchman

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PostSubject: Re: LIBhenchman's Path to Greatness   Sun Oct 07, 2012 11:31 am

Kinda back tracking here. On Oct. 5th (Friday)

In the Morning


  • Ran 1.3 miles to the gym

  • Did Zef's "Simple" Warmup (50 pullups, 50 dips, and 50 pull ups)

  • Walked back home (tired and sore)


At lunch
  • 2x12 forearm push ups

  • A few reps of wall assisted handstand push ups

  • Frog Stands (max hold time estimate 10-15 secs)

  • Deep Dip streches

  • A few back lever attempts

  • Headstands (focused on maintaining a strict alignment)


I was very sore on Friday so I just took it easy and focused more on hand balancing. I'm getting better with holding the Frog Stands and I think it's the result of increasing the reps and positioning of doing dips.
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Location : Flora, Indiana

PostSubject: Re: LIBhenchman's Path to Greatness   Sun Oct 07, 2012 2:26 pm

I just looked at your youtube, are you in special forces?
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LIBhenchman

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PostSubject: Re: LIBhenchman's Path to Greatness   Mon Oct 08, 2012 10:44 pm

Nah I'm not, it's a logo from a video game that I used to play. Forgot that I have to change that thanks! Thanks for visiting my channel and also check my video on how to make paralletes out of PVC piping.
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LIBhenchman

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PostSubject: Re: LIBhenchman's Path to Greatness   Mon Oct 08, 2012 10:58 pm

Lunch Break

2min of Jump Roping (45 secs non-stop)

Did Zef's Warmup (simple version)

50 pullups, 50 push-ups and 50 dips (in 20 mins)

Didn't do my usual routine because for some reason, after break I had bad tunnel and blurry vision. Also I had a bad headache so maybe my body is trying to get used to the strain or something else. I think it only happens when I train extremely hard.
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LIBhenchman

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PostSubject: Re: LIBhenchman's Path to Greatness   Tue Oct 09, 2012 11:34 pm

Lunch Break

2 x 15 of Leg Raises (Using dip bars)
2 x 15 of Bicycle Cycles (using pull up bars)
2 x 5 Dragon Flyes

After work

Ran half a mile in 5 mins
Ab-Ripper
25 Jacknives (with fingertips on floor)
25 Bicycle Cycles
25 Reverse Bicycle Cycles
25 Jacknives (no hands)
25 Static Alternating Leg Holds
25 Pulse ups
25 Butterfly Pulse ups
25 V-ups to Sit-ups
30 Single Leg up Sit ups (15 each side)
30 Oblique Sit ups (15 each side)
30 Side Touches (with legs in the air/ 15 each side)

Time: 19:51

Legs

25 squats
30 Side Lunges (15 each side)
25 Side to Side Lunges (continuous)
30 Side Alternating Side Lunges (continuous)
30 Lunges (15 each side)
25 Calf Raises


3 x 3 Explosive Pull ups
3 Back Lever attempts
A few holds, both single arm and chin above holds.


Need to work on my dragon flyes as my form complete sucks!!! I'm starting to improve on my back lever form. Also I'm taking the training a little easy since my huge headache yesterday...but could not resist getting on the pull up bars.
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LIBhenchman

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PostSubject: Re: LIBhenchman's Path to Greatness   Thu Oct 11, 2012 12:27 am

Lunch Break

5min of Jump Roping


Handbalancing exercises

Wall Assisted Handstand Holds
Frog Stand (max hold was 10 secs)
Headstands (focused on getting a straight form)

After Work


Dawalli's Pyramid

Push Ups: 30/29/28/27/26/25/24/23/22/21/20
Pull Ups: 10/9/8/7/6/5/5/5/5/5/5
Dips: 20/19/18/17/16/15/14/13/12/11/10
Chin Ups: 10/9/8/7/6/5/5/5/5/5/5

Time: 1hr 41seconds

Huge improvement from last week and it took a lot out of me. Push ups was the weak point of the pyramid. As far as handbalancing, I'm getting better with frog stands and aligning my body straight. With the wall handstands, I'm facing the wall so next week I will do it without facing the wall. Attempted pushing off the wall to do a freestanding handstand and that didn't work to well.
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LIBhenchman

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PostSubject: Re: LIBhenchman's Path to Greatness   Sat Oct 13, 2012 7:38 pm

Kinda back tracking

On Friday 10/13/2012

Ran to the gym (about half a mile)

Did 50 pullups, 50 pushups, and 50 dips

Time: 21:32

Need to reallocate my workouts. By Friday, my body is done so will start light during the beginning of the week and go hard towards the end

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LIBhenchman

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PostSubject: Re: LIBhenchman's Path to Greatness   Tue Oct 16, 2012 12:25 am

...ladies and gentleman...I believe I have TENDINITIS. I have it near the outside of the elbows so anyone who has suggestions, please let me know!!

Recovery Workout

Ran 1.63 miles in 15 mins

Abs
Ab-Ripper
25 Jacknives (with fingertips on floor)
25 Bicycle Cycles
25 Reverse Bicycle Cycles
25 Jacknives (no hands)
25 Static Alternating Leg Holds
25 Pulse ups
25 Butterfly Pulse ups
25 V-ups to Sit-ups
30 Single Leg up Sit ups (15 each side)
30 Oblique Sit ups (15 each side)
30 Side Touches (with legs in the air/ 15 each side)

Time: approx 21 mins

15 second Head Stand

Stretching
25 push-ups

My focus is on my lower body and let my upperbody rest for about a week. I guess a great week for conditioning and core work for the days to come.
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LIBhenchman

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PostSubject: Re: LIBhenchman's Path to Greatness   Wed Oct 17, 2012 10:28 pm

My workout today and for this week is...NOTHING!!!!

I have tendinitis and have to rest my left elbow for this week. As much as it pains me not to be on the bars, it's best before I prolong recovery of my elbow. I was thinking about just running and doing lower body exercises but I give this elbow a week before doing any workouts.

As far as treating this injury

I've been eating ALOT of flax seeds and coniferous vegetables to reduce the inflammation. Also I've been excessively icing and heating my elbow in conjunction, ie frozen bag of vegetables and heating it up and putting that on my elbow.

So far the results have been better that expected so hopefully I'm good to go by next week. I will up date any new breakthroughs in this fight against tendinitis.
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LIBhenchman

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PostSubject: Re: LIBhenchman's Path to Greatness   Tue Oct 23, 2012 9:06 am

And I'm BACK!!!...kinda

Backtracking here...

Sunday, October 21, 2012

Ran 5k (in about 24 mins)

Monday, October 22, 2012

Ran half a mile

Abs
Ab-Ripper
25 Jacknives (with fingertips on floor)
25 Bicycle Cycles
25 Reverse Bicycle Cycles
25 Jacknives (no hands)
25 Static Alternating Leg Holds
25 Pulse ups
25 Butterfly Pulse ups
25 V-ups to Sit-ups
30 Single Leg up Sit ups (15 each side)
30 Oblique Sit ups (15 each side)
30 Side Touches (with legs in the air/ 15 each side)

Tendinitis is still on the tendons but icing and now alot of heating is helping. I usually wear a elbow support on my arm when working out to support the elbow.
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LIBhenchman

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PostSubject: Re: LIBhenchman's Path to Greatness   Tue Oct 23, 2012 11:05 pm

Today

Ran 1.23 miles in 10 mins

Stretch after the run

Currently the tendinitis is still bothering but not as bad as before, I need to remember to consistently use heat pads and cooling pads after a workout.
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LIBhenchman

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PostSubject: Re: LIBhenchman's Path to Greatness   Mon Oct 29, 2012 12:25 am

Current status of Tendinitis...still in the arms

This weekend, I tried to apply some pressure on the joints as a test, i.e wall push-ups, kneeling push-ups. I also do forearm stretches to maintain the flexibility in my wrist and elbow area. The pain is still there but not as much. My focus will be on lower body exercises primarily until the pain subsides.
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LIBhenchman

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PostSubject: Re: LIBhenchman's Path to Greatness   Fri Nov 02, 2012 1:21 am

Sorry about the the late post...Hurricane Sandy tried to kick my a$$.

Tuesday, October 30th 2012

Ran a 10 Min Mile

(All performed on decline sit up bench)

20 sit ups
20 static side to sides
12 sit ups (going all the way down)
12 side sit ups (each)
12 sit ups (hands behind the back)

Wednesday

Jump Rope (few mins)

50 squats
15 side get up lunges (each per side when getting up)
30 side to side squat lunges (in squat position)
15 side lunges (lunging to the side a getting back up)
30 calf raises
10 pistol squats (each leg)

2 pull ups (tendinitis test)

So far the tendinitis is starting to heal up but still feel a little pain in the elbows and one of my triceps. I now stretch before and after every workout. I will in include running in majority of my workouts from now on the maintain my overall cardiovascular.
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LIBhenchman

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PostSubject: Re: LIBhenchman's Path to Greatness   Sun Nov 04, 2012 7:49 pm

Back Track

Friday, November 2nd, 2012

Jump Rope 3 mins

Abs
Ab-Ripper
25 Jacknives (with fingertips on floor)
25 Bicycle Cycles
25 Reverse Bicycle Cycles
25 Jacknives (no hands)
25 Static Alternating Leg Holds
25 Pulse ups
25 Butterfly Pulse ups
25 V-ups to Sit-ups
30 Single Leg up Sit ups (15 each side)
30 Oblique Sit ups on decline bench (15 each side)
30 Side Touches on decline bench (static hold 90 degree angle)

Today

Ran 3 miles in 30 (hilly terrain)

Tendinitis recover is getting better. Did some heavy lifting for a non-profit organization and couldn't rest it like I wanted it too. This week will be the beginning of rehabilitation of elbows.
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LIBhenchman

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PostSubject: Re: LIBhenchman's Path to Greatness   Tue Nov 06, 2012 12:04 am

The tendinitis days are OVER!!! Getting back into it gradually though.

Inspired by Incite Fitness
Beginner Bodyweight Workout
3x12,6,6 Bar Pushups
3x6 Wide Grip Pushups
3x6 Pushups
3x6 Explosive Pushups

3x12 Seated Jackknives
3x12 V-Ups
3x12 Leg Raises
3x12 Bicycle Kicks


After the workout, did not feel any pain in the tendons so that's a very good sign. Overall, I have a lot of work to get back to where I was before. Just have to make sure to gradually increase the intensity to ensure minimal injuries from this point forward.
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PostSubject: Re: LIBhenchman's Path to Greatness   Tue Nov 06, 2012 12:42 am

When I first started I got pains in elbows and wrists. Joints will get stronger but their recovery sometimes lags that of the muscles which if you go ahead and workout again can exhaserbate (arhg spelling) the problem. Get some tumeric and take it daily. It will help a lot. also fish oil.
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