Prinze's Training Log

Wednesday-Training day

5am

1a)Hanging k2e 5 x 10
1b)Wheel rollouts 5 x 10
2a)Pistols 2-4-6-8-10-8-6-4-2 (50)
2b)Box jumps,40" box 2-4-6-8-10-8-6-4-2 (50)

6am

55g Oats
30g Whey protein
1 apple

830am

1/2 cup of cashews, almonds and raisins

11am

4 scrambled eggs
2 sausages
2 cups of apple and grapes

2pm

1/2 cup of cashews, almonds and raisins

430pm

2 qtr pounders(no buns)
Medium salad

530pm

20 rounds of:
5 Pull-ups/Chin-ups
5 Dips
5 Push-ups
Time=24.26

Really great workout! I think that might be a PR on the time. I feel so much fitter and stronger than when I started training calasthenics a few months ago.

7pm

Cheat meal
6oz burger with bacon and egg
6 onion rings
Small portion of carrot and sprouts
1 oat biscuit

Thursday-Rest day

5am

55g Oats
30g Whey protein
1 apple

730am

1/2 cup of cashews, walnuts, mango and raisins

11am

2 qtr pounder burgers(no buns)
Medium salad
2 cups of apple and grapes

330pm

2 qtr pounder burgers(no buns)
Medium salad
1/2 cup of cashews, walnuts, mango and raisins

730pm

4 egg omelette with onions, peppers and cheese
Medium portion of broccoli
100g yogurt
1 oat biscuit

Friday-Training day

5am

55g Oats
30g Whey protein
1 apple

830am

1/2 cup of cashews, walnuts, mango and dates

11am

4 scrambled eggs
2 sausages
2 cups of apple and grapes

230pm

1/2 cup of cashews, walnuts, mango and dates

5pm

1a)Hanging k2e 2-4-6-8-10-8-6-4-2 (50)
1b)Wheel rollouts 2-4-6-8-10-8-6-4-2 (50)
2a)Pull-ups/Chinups 2 x 2-4-6-8-10-8-6-4-2 (100)
2b)Dips 2 x 2-4-6-8-10-8-6-4-2 (100)
2c)Push-ups 2 x 2-4-6-8-10-8-6-4-2 (100)

Really good workout. Can definitely see and feel the changes I've made.

6pm

65g Oats
30g Whey protein

8pm

Large portion of lasagna
Medium portion of broccoli
100g yogurt
1 oat biscuit

Saturday-Training day

7am

1a)Hanging k2e 5 x 10
1b)Wheel rollouts 5 x 10
2)1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 (100)
Pull-ups/Chin-ups
Dips
Push-ups
Time=33.41

Awesome workout! As I get fitter/stronger I will work on reducing my time but still keeping all sets unbroken.

8am

90g Oats
30g whey protein
1 apple

2pm

1 cup of cashews, walnuts, mango and dates

430pm

Qtr pounder cheese burger
Large fries
2 slices of pie

9pm

3 slices of pizza
1 oat biscuit
1 can of diet coke

Sunday-Rest day

6am

55g oats
30g whey protein
1 apple

830am

1/2 cup of cashews, walnuts, mango and dates

11am

4 boiled eggs
1 apple
1 cup of grapes

230pm

4 egg omlette with onion, peppers and cheese
Medium portion of broccoli
1 oat biscuit

630pm

Medium portion of lasagna
Medium portion of broccoli
1/2 cup of cashews, walnuts, mango and dates
1 ginger biscuit

Monday-Training day

5am

55g oats
30g whey protein
1 apple

730am

1/2 cup of cashews, walnuts and dates

10am

4 scrambled eggs
2 cups of apple and grapes

3pm

1/2 cup of cashews, walnuts and dates
1 cup of apple and grapes

5pm

1a)Hanging k2e x 20,15,15
1b)Wheel rollouts x 20,15,15
2)5 rounds of:
5 Pull-ups
10 Dips
5 Chin-ups
10 Push-ups
Time=13.30

3)5 rounds of:
20 squats
10 box jumps,24" box
Time=6.51

Good intense workout today. Had to do half volume today due to time constraints. Still a good workout.

6pm

90g oats
30g whey protein

8pm

100g chicken breast
Medium portion of broccoli
1 oat biscuit

Wednesday-Training day

5am

1a)Hanging k2e 2-4-6-8-10-8-6-4-2 (50)
1b)Wheel rollouts 2-4-6-8-10-8-6-4-2 (50)
2)Hill sprints 10 x 50m

6am

55g oats
30g whey protein
1 apple

9am

4 scrambled eggs
2 sausages
2 cups of apple and grapes
1/2 cup of cashews, walnuts, dates and raisins

2pm

1/2 cup of cashews, walnuts, dates and raisins
1 cup of apple and grapes

4pm

1a)Chin-ups/Pull-ups 2 x 2-4-6-8-10-8-6-4-2 (100)
1b)Dips 2 x 2-4-6-8-10-8-6-4-2 (100)
1c)Push-ups 2 x 2-4-6-8-10-8-6-4-2 (100)

5pm

55g oats
30g whey protein

730pm

5oz of cheese

1030pm

100g chicken breast
Small salad

Tuesday-Training day

4am

55g oats
30g whey protein
1 apple

730am

1/2 cup of cashews, walnuts, raisins, dates and cranberries

10am

4 scrambled eggs
2 sausages
2 cups of apple and grapes

2pm

1/2 cup of cashews, walnuts, raisins, dates and cranberries

330pm

1a)Pull-ups 2-4-6-8-10-8-6-4-2 (50)
1b)Dips 2-4-6-8-10-8-6-4-2 (50)
1c)Push-ups 2-4-6-8-10-8-6-4-2 (50)
2)5 x 50m Hill sprints

Quick workout. Just got the essentials done. I was very tired as I've been awake since 3am. This felt good and to the point. Decided that whenever I feel like skipping a workout I can at least get this done as it takes only about 20-25mins and is still a good total body session.

430pm

4 egg omlette with onions, peppers and cheese
Medium portion of broccoli
100g yogurt

730pm

2 small chicken breasts
Medium portion of broccoli
1oz of cheese

Wednesday-Training day

5am

1a)Hanging k2e 2-4-6-8-10-8-6-4-2 (50)
1b)Wheel rollouts 2-4-6-8-10-8-6-4-2 (50)
2a)Pistols 1-2-3-4-5-4-3-2-1 (25)
2b)Box jumps.40" box 2-4-6-8-10-8-6-4-2 (50)

Solid lower body workout. Might start adding in some skipping a few days a week too.

6am

55g oats
30g whey protein
1 apple

8am

1/2 cup of cashews, walnuts, raisins, dates and pineapple

1030am

4 scrambled eggs
2 sausages
2 cups of apple and grapes

330pm

2 qtr pounder burgers(no buns)
Medium salad
1/2 cup of cashews, walnuts, raisins, dates and pineapple

7pm

1a)Pull-ups 2-4-6-8-10-8-6-4-2 (50)
1b)Push-ups 4-8-12-16-20-16-12-8-4 (100)

Not much time to workout so I just hit the basics in a quick little superset pyramid. Only took about 10mins or so. Felt solid.

730pm

100g mince
Medium portion of broccoli
100g yogurt
1 oat biscuit

I have decided to make 2 significant changes to my routine. 1st I'm now going to be trying an upper body and lower body split. Hitting each 3 times a week on alternate days. 2nd I'm going to try incorporating the heavy, light and medium method. This method is based on total workload(usually weight lifted), but I will track total reps per exercise as I'm using bodyweight exercises. I'm hoping that these changes will allow for better physical and mental recovery. As it means that on heavy day I will be going all out but light day will be about 50% less work so will be kinda like active recovery and then medium day will be about 75% of heavy day and therefore a good workout but not all out. This will serve to get me primed for my next heavy day and so on. I will let you guys know how I feel with these changes, for better or worse.

Monday-Upper body (Heavy)

430am

55g oats
40g whey protein
1 apple
1 orange

8am

1/2 cup of cashews, walnuts, pineapple and dates

11am

4 scrambled eggs
2 cups of apple and grapes

230pm

1/2 cup of cashews, walnuts, pineapple and dates

530pm

1a)Handstand push-ups 2 x 1-2-3-4-5-4-3-2-1 (50)
1b)Pull-ups 2 x 2-4-6-8-10-8-6-4-2 (100)
2a)Chin-ups 2 x 2-4-6-8-10-8-6-4-2 (100)
2b)Dips 2 x 2-4-6-8-10-9-6-4-2 (100)
2c)Push-ups 2 x 2-4-6-8-10-8-6-4-2 (100)

This was a tough workout. I really struggled with the last few handstand push-ups and the last set of 10 & 8 of chin-ups.

630pm

90g oats
40g whey protein

8pm

4 egg omelette with onions, peppers and cheese
Medium portion of broccoli

Tuesday-Lower body (Heavy)

5am

1a)Hanging k2e 2-4-6-8-10-8-6-4-2 (50)
1b)Wheel Rollouts 2-4-6-8-10-8-6-4-2 (50)
2a)Pistols 2-4-6-8-10-8-6-4-2 (50 per leg)
2b)Box jumps,40" 2-4-6-8-10-8-6-4-2 (50)
3)50m Hill sprints x 12

Top banana session! My legs are fried!

6am

90g oats
40g whey protein

8am

1/2 cup of cashews, walnuts, pineapple and dates

11am

4 scrambled eggs
2 sausages
2 cups of apple and grapes

130pm

1/2 cup of cashews, walnuts, pineapple and dates

330pm

2 qtr pounder burgers(no buns)
Medium salad

7pm

4 egg omelette with onions and cheese
Medium portion of broccoli

830pm

Small handful of dried berries and dates

Wednesday-Upper body (Light)

5am

1a)Handstand push-ups 1-2-3-4-5-4-3-2-1 (25)
1b)Pull-ups 2-4-6-8-10-8-6-4-2 (50)
2a)Chin-ups 2-4-6-8-10-8-6-4-2 (50)
2b)Dips 2-4-6-8-10-8-6-4-2 (50)
2c)Push-ups 2-4-6-8-10-8-6-4-2 (50)

6am

90g oats
40g whey protein

8am

1/2 cup of cashews, walnuts, berries and dates

11am

4 scrambled eggs
2 sausages
2 cups of apple and grapes

130pm

1/2 cup of cashews, walnuts, pineapple and dates

330pm

2 qtr pounders burgers (no buns)
Medium salad

830pm

5oz of cheese
1 orange
1/2 cup of mixed berries and dates

Thursday-Lower body (Light)

430am

55g oats
40g whey protein
1 apple

730am

1/2 cup of cashews, walnuts, dried berries and dates

10am

2 scrambled eggs
2 sausages
2 cups of apple and grapes

2pm

1/2 cup of cashews, walnuts, dried berries and dates

5pm

1a)Hanging k2e 2-4-6-8-10-8-6-4-2 (50)
1b)Wheel rollouts 2-4-6-8-10-8-6-4-2 (50)
2a)Pistols 1-2-3-4-5-4-3-2-1 (25)
2b)Box jumps, 40" 1-2-3-4-5-4-3-2-1 (25)
3)50m Hill sprints x 6

This was a good session after a long day at work. Even at 50% of what I did on Tuesday this was enough to get me sweating.

6pm

90g oats
40g whey protein

730pm

Large portion if lasagna
Medium portion of potato wedges

Friday-Upper body (Medium)

430am

45g oats
40g whey protein
1 orange
1 pear

730am

1/2 cup of cashews, walnuts, dried mango and dates

10am

4 scrambled eggs
2 sausages
2 cups of apple and grapes

2pm

1/2 cup of cashews, walnuts, dried mango and dates

430pm

1a)Handstand push-ups 1-2-3-4-5-4-3-2-1-1-2-3-4 (35)
1b)Pull-ups 2-4-6-8-10-8-6-4-2-2-4-6-8 (70)
2a)Chin-ups 2-4-6-8-10-8-6-4-2-2-4-6-8 (70)
2b)Dips 2-4-6-8-10-8-6-4-2-2-4-6-8 (70)
2c)Push-ups 2-4-6-8-10-8-6-4-2-2-4-6-8 (70)

This was a decent workout after a hard day at work. I'm enjoying the upper /lower split as I can do more work each session. I'm planning to start adding weight to some of my exercises soon.

530pm

90g oats
40g whey protein

9pm

Large portion of chicken tikka-takeaway
Large portion of rice

Tuesday-Training day

630am

55g oats
40g whey protein
1 apple

8am

1/2 cup of mixed nuts and dried fruit

11am

4 scrambled eggs
2 sausages
2 cups of apple and grapes

3pm

1/2 cup of mixed nuts and dried fruit
1 cup of apple and grapes

5pm

1a)Hanging k2e 2-4-6-8-10-8-6-4-2 (50)
1b)Wheel roll outs 2-4-6-8-10-8-6-4-2 (50)
2a)Pull-ups/Chin-ups +5kg 10 x 1-2-3-4 (100)
2b)Dips +5kg 10 x 1-2-3-4 (100)
3a)Ring rows +5kg 5 x 2-4-6-8 (100)
3b)Push-ups +5kg 5 x 2-4-6-8 (100)
4a)Jump squats 5 x 2-4-6-8 (100)
4b)Squats 5 x 2-4-6-8 (100)

Now that was a hard workout. Felt good to start the new year off on the right foot. I got a weighted vest for Xmas from my wife which can be adjusted from 0-30kg. I have started at 5kg and will add 1kg every week or 2 so that by the end of the year I'm hoping to be able to complete the above workout /reps with +30kg. Nothing fancy or complicated but should help increase my strength/endurance and muscle gains.

7pm

90g oats
40g whey protein

8pm

4 egg omelette with onions and peppers
Medium portion of broccoli

Happy for your present! In our country there are no vests over 10kg..

Cheers Bonker! Maybe try getting some bags of sand from builders shops and put them in a back pack? I reckon ya could fit 20-30kg in one of them.

Wednesday-Training day

430am

45g oats
40g whey protein
1 apple

730am

1/2 cup of mixed nuts and dried fruit

1030am

4 scrambled eggs
2 sausages
2 cups of apple and grapes

2pm

1/2 cup of mixed nuts and dried fruit

4pm

1a)Hanging k2e 5 x 10
1b)Wheel roll outs 5 x 10
2)10 rounds for time of:
5 Pull-ups
5 Dips
5 Push-ups
5 Jump squats
5 Squats
Time=22.30 (Had my 5kg vest on)

Found this tough after yesterday's workout. My whole body was sore and tired. I may have to alternate days of weighted and non weighted training. Maybe more conditioning based?

530pm

4 egg omelette with onions and peppers
Large portion of veggies
1/2 cup of mixed dried fruit

10pm

Qtr pounder cheese burger

Well I try to mix workouts with weights and without them.At the begining do everything with weights and then without,or oposite.And you could do 2 workouts in a day 1 would be with weights and another without them.This helps to recover,and get some strength.I tested this on me

Good tips Bonker. I will give that a go.

Thursday-Training day

430am

55g oats
40g whey protein
1 pear

730am

1/2 cup of mixed nuts and dried fruit

1030am

4 scrambled eggs
2 sausages
2 cups of apple and grapes

130pm

1/2 cup of mixed nuts and dried fruit

4pm

1)Squats 4 x 25 (60 sec rest)
2)Push-ups 3 x submax, 1 x max (60 sec rest) 25,17,15,15 =72
3)Lunges 4 x 10 per leg (60 sec rest)
4)Ring rows 3 x submax, 1 x max (60 sec rest) 17,15,12,16 =60
5)Dip bar leg raises 3 x 10 (60 sec rest)

After the last couple of days I felt weak, so I just did a basic workout that hit everything but not too hard. I enjoyed it. It was quick, uncomplicated and did the job.

5pm

90g oats
40g whey protein

8pm

1 chicken and veggie pie
Medium portion of mash potato
2 small chocolates

Monday-Training day

1a)Hanging leg raise 5 x 5
1b)Wheel roll outs 5 x 10 (rest 30secs)
2a)Handstand push-ups 5 x 1,2,3,4
2b)Pull-ups 5 x 1,2,3,4 (rest 60secs)
3a)Ring dips 5 x 1,2,3,4
3b)Pull-ups 5 x 1,2,3,4 (rest 60secs)
4a)Pistols 5 x 1,2,3,4 - per leg
4b)Box jumps,40" 5 x 1,2,3,4 (rest 30secs)

Workout total

Hanging leg raise x 25
Wheel roll outs x 50
Handstand push-ups x 50
Ring dips x 50
Pull-ups x 100
Pistols x 50 per leg
Box jumps x 50

Great workout! Should be good to build some strength. Tomorrow I'm gonna go high volume on push-ups, chin-ups and sprints.

Tuesday-Training day

1)Power wheel crawl 5 x 20yds (rest 60secs)
2a)Chin-ups 10 x 1,2,3,4
2b)Push-ups 10 x 2,4,6,8 (rest 60secs)
3)Hill sprints 10 x 50m

Workout total

Power wheel crawl x 100yds
Chin-ups x 100
Push-ups x 200
Hill sprints x 10

Simple but very effective workout. Good balance to a workout with more variety. Hope to build up to 400-500 push-ups in 1 session some day.

Monday-Training day

330am

Phase 1-Week 1-Day 1

1a)Tuck jumps 5 x 5
1b)Power wheel crawl 5 x 15yds
2a)Squats 4 x 20
2b)Dips 4 x submax-18,13,10,9 (50)
3a)Lunges 4 x 15 per leg
3b)Pull-ups 4 x submax-10,7,7,6 (30)
4)8 x 50 rope jump sprints
5a)Inch worms 2 x 10
5b)Russian twist 2 x 10 per side
5c)Side plank hold 2 x 30secs per side

Total workout time-60.27mins

5pm

1a)Pull-ups/Chin-ups 10 x 1,2,3,4 (100)
1b)Push-ups 10 x 2,4,6,8 (200)

Total workout time-24.22mins

Good training day today. Got a great total body workout in this morning then decided I want to keep up my volume work on push-ups and pull-ups so hit that up quick after work.

Tuesday-Rest day

I am following a workout plan that program's workouts 3 days a week with an extra little challenge/conditioning workout on sat. In addition to that I will continue to hit 5 days a week my personal target of 100 pull-ups/chin-ups & 200 push-ups per day.

1a)Pull-ups/Chin-ups 10 x 1,2,3,4 (100)
1b)Push-ups 10 x 2,4,6,8 (200)

Total workout time-22.33

This was almost 2mins faster than last night! I don't expect to be able to keep knocking time off this little workout but if I could get it done in under 20mins would be good I think.

Wednesday-Training day

Phase 1-Week 1-Day 2

5am

1)Power skips 4 x 5 per leg
2a)Bw Deadlifts 4 x 15
2b)Handstand push-ups 4 x submax-8,5,5,4 (22)
3a)Lateral lunges 4 x 10 per leg
3b)Ring rows 4 x submax-12,9,9,9 (39)
4a)Duck jumps 3 x 20yds
4b)Crab walk 3 x 20yds
4c)Duck walk 3 x 20yds
4d)Bear crawl 3 x 20yds
5a)V-ups 2 x 15
5b)Hip extension hold 2 x 60secs

Good workout. Nice balance of strength and conditioning moves. Will defo beat those numbers next week.

5pm

Add. Volume work

1a)Pull-ups/Chin-ups 10 x 1,2,3,4 (100)
1b)Push-ups 10 x 2,4,6,8 (200)

Thursday-Rest day

4am

Add. Volume workout

1a)Pull-ups/Chin-ups 10 x 1,2,3,4 (100)
1b)Push-ups 10 x 2,4,6,8 (200)