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 wilbotan log

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wilbotan



Posts : 12
Join date : 2012-11-03

PostSubject: wilbotan log   Mon Nov 05, 2012 2:30 pm

Leg/core day

3 min moderate jump-rope

b-weight squat/knee raise/bicycle (2 min rest)

20 / 10 / 20
30 / 15 / 30
29 / 14 / 28
28 / 13 / 26
27 / 12 / 24
26 / 11 / 22
25 / 10 / 20
25 / 10 / 20
25 / 10 / 20
25 / 10 / 20

Wall-assisted handstand - 2 x 55s (1m rest)

Back bridge max hold

3 min jump-rope

1hr(ish) football in the evening


Last edited by wilbotan on Wed Nov 07, 2012 10:58 am; edited 1 time in total
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wilbotan



Posts : 12
Join date : 2012-11-03

PostSubject: Re: wilbotan log   Wed Nov 07, 2012 10:53 am

Tuesday - Rest day, 1hr football in the evening

Today - woke up a little hungover from watching US election

3min moderate jumprope

1a - Pullup - 2/4/6/8/10/8 (fail - 5/3) longer rest/6/4/2
1b - Pushup - 4/8/12/16/20/16/12/8/4
(rest = 10 sec per pullup)

2a - Chinup - 2/4/6/8/10 (fail - 7/3) longer rest /8/6/4/2
2b - Bench dip - 4/8/12/16/20/16/12/8/4

(rest = 10 sec per dip)

2*2 top/middle/bottom pullup hold (5secs each)
2*3 top/middle/bottom pushup hold (5 secs each)

3min moderate jumprope
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wilbotan



Posts : 12
Join date : 2012-11-03

PostSubject: Re: wilbotan log   Thu Nov 08, 2012 10:47 am

Have had some ligament pain round my knee from football, so concentrated on controlled form in squats, slow descent, 1s pause at the bottom of the movement, slow ascent.

jumprope - 3 mins

squat/hanging knee raise/ bicycle (1m rest)

10 / 10 / 20 (warmup)

20/17/34
19/16/32
18/15/30
17/14/28
16/13/26
15/12/24
15/11/22
15/10/20
15/10/20

Wall-assisted handstand - 1m, 55s (1m rest)

Back bridge hold

3 min jumprope

45 min/1hr football in evening


Last edited by wilbotan on Fri Nov 09, 2012 11:15 am; edited 1 time in total
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wilbotan



Posts : 12
Join date : 2012-11-03

PostSubject: Re: wilbotan log   Fri Nov 09, 2012 11:15 am

3 min jumprope

1a)pullup - 2/4/6/8/10/8/6/4/2 (rest = pullup x 10s)
1b)pushup - 4/8/12/16/20/16/12/8/4

2a)chinup - 2/4/6/8/10 (f - 8/2) /8/6/4/2 (max rest = dip x 10)
2b)bench dip - 4/8/12/16/20/16/12/8/4

max pullup top hold
max pushup bottom hold

3 min jumprope

1 hr football in evening


Last edited by wilbotan on Sat Nov 10, 2012 4:32 pm; edited 1 time in total
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wilbotan



Posts : 12
Join date : 2012-11-03

PostSubject: Re: wilbotan log   Sat Nov 10, 2012 4:31 pm

3 min jumprope

1a) bw squat
1b) hanging knee raise

1 x 20/10
5 x 30/20 (2 min rest each set)

failed last set as grip gave out, did 30 lying leg raises instead

1 x 20/10

2a) bulgarian split squat
2b) Push position knee to opposite elbow

1 x 5/5 per side
5 x 10/10 per side (1 min rest)

3a) lunges
3b) crunches

1 x 10 (per side)/10
5 x 15 (per side)/15 (1 min rest)

3 min jumprope
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wilbotan



Posts : 12
Join date : 2012-11-03

PostSubject: Re: wilbotan log   Sun Nov 11, 2012 10:21 pm

Absolutely shattered from late nights and early mornings this week, had to take it easier than I originally wanted as my body lagged significantly behind my mind.

3 min jumprope

HSPU - Pyramid 1-2-3-2-1 (was going to do to 5, but right elbow began to hurt, so backed off)

Pushup - 20, 30, 30, 25, 20 (max 3 min rest)

Pullup - 8, 12, (body gave in) 7, 5, 5 (2 min rest/5min rest/2min/1min/1min)

Bench dip - 20, 30, 30, 25, 20 (max 3 min rest)

Played around doing 3 second pullup holds (pullup - 3 hold on top, 3 hold below bar, 3 dead hang repeat x 3), then the same for wide pushups x 5, plus a few explosives

1 x 2wide pull, 2 normal pull, 2 chin, 1 narrow

1x 10 slow pushups, hold on final pushup

3 min jumprope

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wilbotan



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Join date : 2012-11-03

PostSubject: Re: wilbotan log   Mon Nov 12, 2012 11:18 am

3 min jumprope

Split squat/hanging knee raise/lunges

10 x 10 per side / 15 / 30 alternating (1 min rest between sets, none between exercises)

Hand walkout - 3 x 3

Back bridge

3 min jumprope
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wilbotan



Posts : 12
Join date : 2012-11-03

PostSubject: Re: wilbotan log   Tue Nov 13, 2012 10:32 am

Last night 40 mins football

3 min jumprope

Jumping jacks

5 x 20 push / 10 pull / 20 bench dip (3 min rest, 5 min final set)

2 x Pyramid - 1 pull/2 push ... 5 pull / 10 push ... 1 pull/2 push (rest is push x 10s, 2 min rest, repeat)

3 min jumprope
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wilbotan



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Join date : 2012-11-03

PostSubject: Re: wilbotan log   Wed Nov 14, 2012 11:46 am

last night 45 mins football. Although it didn't help my team at all, wanted to burn myself out a bit so tried to sprint about the pitch as much as possible

Today

3 min jumprope

Jump bw squat / knee raise with l-sit 'kick' / bulgarian split squat

15 / 10 / 12 per side x 10 (rest between 1-2 min per set)

Hand walkout - 3 x 5 (1min rest)

Back bridge hold

3 min jumprope
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wilbotan



Posts : 12
Join date : 2012-11-03

PostSubject: Re: wilbotan log   Fri Nov 16, 2012 10:48 am

Yesterday - rest day with 1hr football

Today

3 min jumprope

Wall-assisted HSPU pyramid - 1-4-1 (rest = rep x10s)

Push/Pull/Bench dip

15 / 7 / 15 x 10

Sets 1-5 - 1m rest
Sets 6-7 - 2m rest
8 - 2m30s
9-10 - 3m

Chin/Diamond pyramid - 1-5-1 (rest = rep x 10s)

1 x 3 pull-up top/middle/bottom holds (3s each)
1 x 2 "

3 min jumprope
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