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 brfc_watts training log!

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brfc_watts

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Join date : 2012-10-13

PostSubject: brfc_watts training log!   Mon Oct 22, 2012 11:17 pm


Here I go, the start of many great things I hope!...


18/10/2003 - Bars
Chin Up Dead Hang 30,20,10
Front Tuck Lever - 10s,10,10,8,8,8
Frog Stand - 15s,15,15,15
1a) Dip 15,7 no rest, superset with..
1 b)Pull Up 8, 6
2a) Jump Squat 15,15 no rest, superset with
2b) Advanced Plank 35,30


19/10/2012 - Stair Climb (2 at a time)
5 x 8
total time - 9m 26


20/10/2012 - Bars
Chin Up Dead Hang 60s
Front Tuck Lever 10s,10,10,10,10,10
Frog Stand 20s, 15, 15, 10
1a) Handstand pushup 3,3
1b) Pull Up 10,7
2) Press Up 14
3) Hanging Leg Raise 18 (11 straight, 7 bent knee)
16 (6 straight, 10 bent knee)
4) Split Squat (15kg)15,15


22/10/2012
[b][u]Bars
One Arm Head Hang 5,5,5,5,10,5
Front Lever Tuck Row 15,10,10,8,8,8
Frog Stand 23,22,15
1a) Dip 17,8,6 no rest, superset with
1b) Tuck Row 12,8,8
2) Split Squat (15kg) 15,10,10
3) Advanced Plank 40,30,25 no rest
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brfc_watts

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PostSubject: Re: brfc_watts training log!   Wed Oct 24, 2012 8:57 am

[b][u]Bars
One Arm Dead Hang, 10s,8,6,6,5 = 35
Advanced FL Tuck, 10s,8,8,6
FL Tuck 10s,10,10
Frog Stand 26s,22,12

1a) Feet Elevated Pike Pushup 15,15,8 no rest
1b) Pull Up 10,5,5 no rest
2) L-Sit 10,10,10,8,7
3) Advanced Plank Feet Elevated 23s
4) Jump Squat 15,15,15 30s rest
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brfc_watts

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PostSubject: Re: brfc_watts training log!   Fri Nov 02, 2012 8:48 am


One Arm Dead Hang, 17s,15,15,13
Advanced FL Tuck (change to FL Tuck when form goes) - 27s, 19, 14
Frog Stand 35,25

1a) Feet Elevated Pike Pushup - 15,15,13
1b) Pull Up 8,8,5
2) L-Sit 8,8,8,6
3) Feet Elevated Advanced Plank - 45s
4) Jump Squat 20,15,15 (30s rest between sets)
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brfc_watts

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PostSubject: Re: brfc_watts training log!   Fri Nov 02, 2012 8:52 am


FL Advanced tuck (changed to FL Tuck when form goes) - 25,20,15
Frog Stand - 30, 30

1a) Dip - 19,9,7
1b) Pull Up 8,6 (back feels drained from FL so don't do 3rd set)
2) Hanging Leg Raise (feet to bar-straight leg-knee) 5-9-4, 0-6-9
3) Jump Squat 22,16,15 (30s rest) - absolutely brutal
4) Feet Elevated Advanced Plank 55s
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brfc_watts

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PostSubject: Re: brfc_watts training log!   Mon Nov 12, 2012 12:38 am


One Arm Head Hang - 20s
Advanced FL Tuck - 10,10,10,10
Front Lever Tuck - 10,10
Frog Stand - 40,20

Headstand Pushup - 3,3,3,3
Tuck FL Pull Up - 8,6,6,5
Pushup / Advanced Plank Combo - 25 (30s), 15 (30s)
L-Sit - 13,9,9,9,9,9

Followed by 5 x sprints at 15s
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brfc_watts

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PostSubject: Re: brfc_watts training log!   Mon Nov 12, 2012 12:42 am


One Arm Dead Hang - 25s, 15s
Advanced FL Tuck - 10,10,10,10
FL Tuck - 10,10
Frog Stand - 40,20

(no improvement on the statics!)

Dip - 20,11,8
Tuck FL Pull Up - 9,6,6,5
Hanging Leg Raise (to bar / straight / knee) - 6,2,10
2,2,8
0,0,10
Jump Squat (30s rest) - 25,16,16


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brfc_watts

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PostSubject: Re: brfc_watts training log!   Mon Nov 12, 2012 12:44 am


Advanced FL Tuck - 15,10,10,10,10
Frog Stand - 40,20

(will now start incorporating static handstands)

Headstand Pushup - 3,3,3,3
Pull Up - 11,7,6,5 (very disappointed)
Pushup / Advanced Plank Combo - 27 (35s), 15 (35s)
L-Sit - 17, 13,10,10,8

No legs due to sore knee
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brfc_watts

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PostSubject: Re: brfc_watts training log!   Mon Nov 12, 2012 12:48 am


At this stage, quite happy with the way training is going. Keeping it simple, but improving the number gradually.

Set some goals to achieve by Xmas -

Headstand Pushup - 10
Dip - Max. 30
Pull Up - Max. 18
Front Lever One Leg Extend - 10s
L-Sit - 40s
Stay injury free!!

I think realistic and achievable. But better get my a$$ into gear because I don't have too long! Smile
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PostSubject: Re: brfc_watts training log!   Sat Dec 15, 2012 1:18 am

Well, it's been over a month since I updated. Back then, I set some goals to complete by Xmas, some I have achieved already, some still working towards.

My latest numbers.....

Dip (7kg weight) - 12,9,7,7
Headstand Pushup - 10,10,7,6 (very happy as a month ago this was 3,3,3,3)
L-Sit (7kg weight) - 19s, 13s, 11s, 9s, 8s
Extended Tuck FL (extended, because is to show is more advanced than my last 'advanced' Tuck!) - 12s, 10s, 10s
15s Chin Up (5s up, down, hold at top) - 4,3,3
Adv. FL Tuck Row - 4,3,3

Goals by end of year:

L-Sit (7kg) - 40s
15s Chin Up - 8
Adv. Tuck FL Row - 8

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fafaedras

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Age : 21
Location : Lithuania/Kaunas

PostSubject: Re: brfc_watts training log!   Mon Dec 17, 2012 1:46 am

Are the HeSPUs against a wall?
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brfc_watts

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PostSubject: Re: brfc_watts training log!   Wed Dec 19, 2012 10:40 pm

Yeah they are against a wall, I wish they weren't!!

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