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 Prinze's Training Log

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Prinze



Posts : 103
Join date : 2012-10-15
Age : 38
Location : Rugby,UK

PostSubject: Re: Prinze's Training Log   Fri Jan 18, 2013 11:05 am

Friday-Training day

330am

Phase 1-Week 1-Day 3

1)Box jumps,40" box 5 x 5
2)AMRAP in 20mins of:
10 Squats
10 Push-ups
10 Jumping lunges-5 per leg
10 Ring rows
10 Burpees
Total=7 rounds + 10 squats,10 push-ups,10 jumping lunges,10 ring rows + 6 Burpees
3a)Turkish get ups 3 x 5-per side
3b)Mountain climbers 3 x 15-per side
3c)Plank hold 3 x 30secs
4)Rope jump sprints 6 x 50

Total workout time-62mins

1pm

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)

Total workout time-20.13mins

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Prinze



Posts : 103
Join date : 2012-10-15
Age : 38
Location : Rugby,UK

PostSubject: Re: Prinze's Training Log   Sat Jan 19, 2013 2:50 am

Saturday-Training day

Phase 1-Challenge workout-1st attempt

2 rounds of:
1)1 min of max Pull-ups-17,14 (31)
Rest 30secs
2)1 min of max Push-ups-33,27 (60)
Rest 30secs
3)1 min of max Squats-46,44 (90)
Rest 30 secs

Great workout to see how I'm doing at the end of the 1st week of phase 1. I'm sure by the end of the phase 1 workouts I will be able to beat my score today. Can't wait to hit it again in 3 weeks time!

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Prinze



Posts : 103
Join date : 2012-10-15
Age : 38
Location : Rugby,UK

PostSubject: Re: Prinze's Training Log   Mon Jan 21, 2013 3:46 pm

Monday-Training day

Phase 1-Week 2-Day 1

430am

1a)Tuck jumps 5 x 5
1b)Power wheel crawl 5 x 15yds
2a)Squats 4 x 20
2b)Dips 4 x submax-19,14,11,10 (54) +4
3a)Lunges 4 x 15 per leg
3b)Pull-ups 4 x submax-11,8,8,7 (34) +4
4)Rope jump sprints 8 x 50
5a)Inch worms 2 x 10
5b)Russian twist 2 x 10 per side
5c)Side plank holds 1 x 35secs per side, 1 x 30secs per side

Total workout time-56.07mins (-4.20mins)

6pm

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)

Total workout time-19.15mins (-0.58mins)

Good start to the week. Nice bit of progress on pull-ups and dips whilst decreasing the total workout time. I'm trying to keep the rest times as low as possible to push the intensity.




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Prinze



Posts : 103
Join date : 2012-10-15
Age : 38
Location : Rugby,UK

PostSubject: Re: Prinze's Training Log   Tue Jan 22, 2013 3:24 am

Tuesday-Rest day (low activity)

530am

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-21.20mins (+2.05mins)


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Prinze



Posts : 103
Join date : 2012-10-15
Age : 38
Location : Rugby,UK

PostSubject: Re: Prinze's Training Log   Wed Jan 23, 2013 12:39 pm

Wednesday-Training day

330am

Phase 1-Week 2-Day 2

1)Power skips 4 x 5 per leg
2a)Bw Deadlifts 4 x 15
2b)Handstand push-ups 4 x submax-9,6,6,5 (26) +4
3a)Lateral lunges 4 x 10 per leg
3b)Ring rows 4 x submax-13,10,10,10 (43) +4
4a)Crab walk 3 x 20yds
4b)Duck jumps 3 x 20yds
4c)Bear crawl 3 x 20yds
4d)Duck walk 3 x 20yds
5a)V-ups 2 x 15
5b)Hip extension hold 2 x 60secs

3pm

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)

Another good day of workouts in the bank. Felt much stronger on the handstand push-ups today. The ring rows were a little better than last week. Really enjoying the workouts too which helps me focus and keep consistent.

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Prinze



Posts : 103
Join date : 2012-10-15
Age : 38
Location : Rugby,UK

PostSubject: Re: Prinze's Training Log   Thu Jan 24, 2013 12:40 pm

Add. Volume workout

4am

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

I can definitely see and feel a difference due to all the pull-ups and push-ups.
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Prinze



Posts : 103
Join date : 2012-10-15
Age : 38
Location : Rugby,UK

PostSubject: Re: Prinze's Training Log   Fri Jan 25, 2013 1:05 pm

Friday-Training day

Phase 1-Week 2-Day 3

230am

1)Box jumps,40" 5 x 5
2)AMRAP in 20mins of:
10 Squats
10 Push-ups
10 Jumping lunges
10 Ring rows
10 Burpees
Total=8 rounds + 10 squats,10 push-ups,10 jumping lunges + 10 ring rows.

PR! This was almost a full round more than last time. Great progress!
3a)Turkish getups 3 x 5 per side
3b)Mountain climbers 3 x 15 per side
3c)Plank 3 x 30secs
4)Rope jump sprints 6 x 50

Total workout time-60.20mins (-1.40mins)

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)

Total workout time-19.48mins

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Prinze



Posts : 103
Join date : 2012-10-15
Age : 38
Location : Rugby,UK

PostSubject: Re: Prinze's Training Log   Sat Jan 26, 2013 5:10 am

Saturday-Throwdown #1-Match made in heaven

730am

10 rounds for time of:
5 x 1 arm Kb snatches,20kg(alternate arms each round)
7 x Burpees
Time-7.52mins

Great little metcon! Was nice to throw a little weight around even if it was light. Now it's time to rest, recover and get ready for next weeks workouts.
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Prinze



Posts : 103
Join date : 2012-10-15
Age : 38
Location : Rugby,UK

PostSubject: Re: Prinze's Training Log   Mon Jan 28, 2013 3:54 pm

Monday

Phase 1-Day 1-Week 3

4am

1a)Tuck jumps 5 x 5
1b)Power wheel crawl 5 x 15yds
2a)Squats 4 x 20
2b)Dips 4 x submax-20,15,12,11 (58) +4
3a)Lunges 4 x 15 per leg
3b)Pull-ups 4 x submax-12,9,8,8 (37) +4
4)Hill sprints 8 x 50m
5a)Inch worms 2 x 10
5b)Russian twists 2 x 10 per side
5c)Side plank hold-35/35secs, 35/35secs +5

Total workout time-72.46mins

6pm

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)

Total workout time-18.28

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Prinze



Posts : 103
Join date : 2012-10-15
Age : 38
Location : Rugby,UK

PostSubject: Re: Prinze's Training Log   Tue Jan 29, 2013 2:24 pm

Tuesday-Add. Volume workout

530am

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-18.58

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Fed X

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Posts : 2188
Join date : 2011-07-14

PostSubject: Re: Prinze's Training Log   Wed Jan 30, 2013 12:41 am

Nice
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Prinze



Posts : 103
Join date : 2012-10-15
Age : 38
Location : Rugby,UK

PostSubject: Re: Prinze's Training Log   Wed Jan 30, 2013 12:21 pm

Cheers Beasty boy!

I'm trying to hit it hard anyway.
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Prinze



Posts : 103
Join date : 2012-10-15
Age : 38
Location : Rugby,UK

PostSubject: Re: Prinze's Training Log   Thu Jan 31, 2013 1:36 pm

Wednesday

Phase 1-Day 2-Week 3

330am

1)Power skips 4 x 5 per leg
2a)Bw Deadlifts 4 x 15
2b)Handstand push-ups 4 x submax-10,7,7,6 (30) +4
3a)Lateral lunges 4 x 10 per leg
3b)Ring rows 4 x submax-14,11,11,11 (47) +4
4a)Crab walk 3 x 20yds
4b)Duck jump 3 x 20yds
4c)Bear crawl 3 x 20yds
4d)Duck walk 3 x 20yds
5a)V-ups 2 x 15
5b)Hip extension hold 2 x 60secs

Total workout time-58.58mins

330pm

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)

Total workout time-18.02mins


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Prinze



Posts : 103
Join date : 2012-10-15
Age : 38
Location : Rugby,UK

PostSubject: Re: Prinze's Training Log   Thu Jan 31, 2013 1:37 pm

Thursday

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)

Total workout time-18.31

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Prinze



Posts : 103
Join date : 2012-10-15
Age : 38
Location : Rugby,UK

PostSubject: Re: Prinze's Training Log   Fri Feb 01, 2013 1:26 pm

Friday

330am

Phase 1-Day 3-Week 3

1)Box jumps,40" box 5 x 5
2)AMRAP in 20mins of:
10 Squats
10 Push-ups
10 Jumping lunges
10 Ring rows
10 Burpees
Total=9 rounds PR!
Last time=8 rounds+10 squats+10 push-ups+10 jumping lunges+10 ring rows

3a)Turkish getup 3 x 5 per side
3b)Mountain climbers 3 x 15 per side
3c)Plank 3 x 30secs
4)Hill sprints 6 x 50m

Total workout time-66.02mins

Tough workout! Glad to beat my last effort if only a little bit.

330pm

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)

Total workout time-17.55mins

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Prinze



Posts : 103
Join date : 2012-10-15
Age : 38
Location : Rugby,UK

PostSubject: Re: Prinze's Training Log   Sat Feb 02, 2013 9:50 am

Saturday

Throwdown #2-Match made in hell

10 rounds for time of:
5 Dbl Kb clean, squat & press,20kg's
5 Pull-ups
Time=12.40mins

Good workout. I should be able to go faster next time. I definitely think its possible to do that in under 10mins.

Only 1 more week of phase 1 workouts then I'm on to phase 2 where I incorporate more Kb and sandbag training alongside my bodyweight exercises. Looking forward to it!
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Prinze



Posts : 103
Join date : 2012-10-15
Age : 38
Location : Rugby,UK

PostSubject: Re: Prinze's Training Log   Tue Feb 05, 2013 2:26 am

Monday

430am

Phase 1-Day 1-Week 4

1a)Tuck jumps 5 x 5
1b)Power wheel crawl 5 x 15yds
2a)Squats 4 x 20
2b)Dips 4 x submax-21,16,13,12 (62) +4 (+12 week 1)
3a)Lunges 4 x 15 per leg
3b)Pull-ups 4 x submax-13,10,9,8 (40) +3 (+10 week 1)
4)Hill sprints 8 x 50m
5a)Inch worms 2 x 10
5b)Russian twists 2 x 10
5c)Side plank holds-40/40secs,35/35secs (+5secs) (+15secs week 1)

7pm

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)


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Prinze



Posts : 103
Join date : 2012-10-15
Age : 38
Location : Rugby,UK

PostSubject: Re: Prinze's Training Log   Tue Feb 05, 2013 7:10 pm

Tuesday

530am

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)

Total workout time-18.30mins
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Prinze



Posts : 103
Join date : 2012-10-15
Age : 38
Location : Rugby,UK

PostSubject: Re: Prinze's Training Log   Wed Feb 06, 2013 2:18 pm

Wednesday

4am

Phase 1-Day 2-Week 4

1)Power skips 4 x 5 per leg
2a)Bw Deadlifts 4 x 15
2b)Handstand push-ups 4 x submax-11,8,7,7 (33) +3 (+11 week 1)
3a)Lateral lunges 4 x 10 per leg
3b)Ring rows 4 x submax-15,13,12,12 (52) +5 (+13 week 1)
4a)Crab walk 3 x 20yds
4b)Duck jumps 4 x 20yds
4c)Bear crawl 3 x 20yds
4d)Duck walk 3 x 20yds
5a)V-ups 2 x 15
5b)Hip extension holds 2 x 60secs

4pm

Add. Volume training

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

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Prinze



Posts : 103
Join date : 2012-10-15
Age : 38
Location : Rugby,UK

PostSubject: Re: Prinze's Training Log   Sat Feb 09, 2013 3:45 pm

Friday

330am

Phase 1-Day 3-Week 4

1)Box jumps,40" box 5 x 5
2)AMRAP in 20mins of:
10 Squats
10 Push-ups
10 Jumping lunges
10 Ring rows
10 Burpees
Total=9 rounds
3a)Turkish getups 3 x 5 per side
3b)Mountain climbers 3 x 15 per side
3c)Plank hold 3 x 30secs
4)Hill sprints 6 x 50m

3pm

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)
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Prinze



Posts : 103
Join date : 2012-10-15
Age : 38
Location : Rugby,UK

PostSubject: Re: Prinze's Training Log   Sat Feb 09, 2013 6:37 pm

Saturday

630am

Phase 1-Challemge workout-2nd attempt

2 rounds of:
1 min of max pull-ups-19,16 (35) +4
Rest 30secs
1 min of max push-ups-37,33 (70) +10
Rest 30secs
1 min of max squats-50,47 (97) +7
Rest 30secs

This was a good way to end my 1st phase of this training program. The increases on this challenge workout may be only small but I'm pleased with em. I've seen some good progress so far in both how I look and feel. Starting phase 2 on Monday which incorporates some sandbag and Kb exercises. Can't wait!

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Prinze



Posts : 103
Join date : 2012-10-15
Age : 38
Location : Rugby,UK

PostSubject: Re: Prinze's Training Log   Tue Feb 12, 2013 1:03 pm

Monday

430am

Phase 2-Day 1-Week 1

1)Sandbag power clean & front squats,40kg 5 x 5
2)Kb goblet squats,20kg 3 x 15
3a)Dips 3 x submax-21,14,13 (48)
3b)Ring rows 3 x submax-17,12,11 (40)
4a)1 armed Kb swing,20kg 3 x 15 per side
4b)Power wheel knee tucks 3 x 15
5a)V-ups with Kb,12kg 2 x 10
5b)Kb Russian twists,12kg 2 x 10 per side
5c)Kb overhead carry,12kg 2 x 50yds per arm
5d)Plank hold on Kb 2 x 45secs

Great workout! Really loved the new exercises and the combo of weighted and bodyweight.

5pm

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)
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Fed X

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Posts : 2188
Join date : 2011-07-14

PostSubject: Re: Prinze's Training Log   Tue Feb 12, 2013 3:58 pm

Prinze wrote:
Monday

430am

Phase 2-Day 1-Week 1

1)Sandbag power clean & front squats,40kg 5 x 5
2)Kb goblet squats,20kg 3 x 15
3a)Dips 3 x submax-21,14,13 (48)
3b)Ring rows 3 x submax-17,12,11 (40)
4a)1 armed Kb swing,20kg 3 x 15 per side
4b)Power wheel knee tucks 3 x 15
5a)V-ups with Kb,12kg 2 x 10
5b)Kb Russian twists,12kg 2 x 10 per side
5c)Kb overhead carry,12kg 2 x 50yds per arm
5d)Plank hold on Kb 2 x 45secs

Great workout! Really loved the new exercises and the combo of weighted and bodyweight.

5pm

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)





awesome blog!!! these last pages are kick a$$!!! did you buy your sandbag or did you make it? if so whered you buy or if you made it how did you make it?
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Prinze



Posts : 103
Join date : 2012-10-15
Age : 38
Location : Rugby,UK

PostSubject: Re: Prinze's Training Log   Tue Feb 12, 2013 6:01 pm

Cheers Beasty boy!

I made my sandbag. Just got a couple bags of builders sand and put it in an old duffel bag. It's pretty solid and packed in but still has moderate movement when the sand shifts. It's prob not as good as it could be but it does the job. It can range in weight from 25kg up to about 55kg.
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Prinze



Posts : 103
Join date : 2012-10-15
Age : 38
Location : Rugby,UK

PostSubject: Re: Prinze's Training Log   Wed Feb 13, 2013 5:28 am

Tuesday

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)

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