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 Bonker's training log

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Bonker



Posts : 21
Join date : 2012-01-08
Age : 19
Location : Lithuania,Vilnius.

PostSubject: Bonker's training log   Sun Dec 30, 2012 9:31 pm

Hey,I'am new on this site, I will post my day routines,and my new achievments Smile
I wan't to become a bar-barian,and I hope I'll be there soon!Wish me luck! Smile
Weight-79kg (174.1lbs)
Height-186cm (6.1ft)
Age-14.
Please tell me if you see something wrong in my routines Wink


Last edited by Bonker on Mon Dec 31, 2012 8:22 pm; edited 2 times in total
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monkey_business



Posts : 32
Join date : 2012-12-22
Location : NRW, Germany

PostSubject: Re: Bonker's training log   Mon Dec 31, 2012 5:21 am

Hi,

you donĀ“t need luck. Just keep on training and you will reach the requirements.

I wish you a lot of strength to do a lot of exercices Smile
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Bonker



Posts : 21
Join date : 2012-01-08
Age : 19
Location : Lithuania,Vilnius.

PostSubject: Re: Bonker's training log   Mon Dec 31, 2012 8:06 pm

OK so here it is:
Warm-up ,streching,etc.
Few muscle ups (I need to get them clean and smooth)
Pull-ups - 8,7,6,6,5
Dips - 20,20,15,15,10
Push ups - 30,30,25,20,15
I do like 20sec. rest between reps.
Pull-ups,dips pyramid - pull-ups 8,dips 9.
Fake planche push ups (idk how to call it..) on dips 4x5 10sec. rest.
front-lever training,tuck fl,1leg fl,fl from deadhang..aiming to do 10reps,or sec. in everything.
15x4 squats
Then I strech for a split.
TOTAL:
Pull-ups - 68
Dips - 145
Push ups - 120

Comment please. Btw could anyone help me with muscle-ups? I need make them cleaner and smooth rabbit
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Bonker



Posts : 21
Join date : 2012-01-08
Age : 19
Location : Lithuania,Vilnius.

PostSubject: Re: Bonker's training log   Tue Jan 01, 2013 3:39 pm

I'am doing same stuff today but it's changed a bit so :
Warm-up ,streching,etc.
3x4 MU
Pull-ups - 8,7,6,6,5
Dips - 20,20,15,15,10
Push ups - 30,30,25,20,15
20sec. between reps,no rest between exercises.
Pull-ups,dips pyramid - pull-ups 8,dips 9.
Fake planche push ups (idk how to call it..) on dips 4x5 10sec. rest.
front-lever training,tuck fl,1leg fl,fl from deadhang..aiming to do 10reps,or sec. in everything.
15x4 squats
1pull - 5sec. deadhang,2pulls - 10sec deadhang,and so on...I only did 4..
AT HOME:
4 freestanding HSPU.
A lot of training for planche.
Core..Dragonflags for like 20mins.
Then I strech for a split.

Today everything was kinda easy,I think it's becose I ate banana before workout Twisted Evil
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Bonker



Posts : 21
Join date : 2012-01-08
Age : 19
Location : Lithuania,Vilnius.

PostSubject: Re: Bonker's training log   Wed Jan 02, 2013 7:01 am

Comments? farao
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MacKay



Posts : 5
Join date : 2012-12-09
Age : 20
Location : Australia

PostSubject: Re: Bonker's training log   Wed Jan 02, 2013 9:23 am

nice log man you are very strong Very Happy
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Bonker



Posts : 21
Join date : 2012-01-08
Age : 19
Location : Lithuania,Vilnius.

PostSubject: Re: Bonker's training log   Wed Jan 02, 2013 2:53 pm

MacKay wrote:
nice log man you are very strong Very Happy
lol! Thanks Smile cheers

Same thing Smile just added few exercises:
Warm-up ,streching,etc.
3x4 MU
Push ups - 30,30,25,20,15
Dips - 20,20,15,15,10
Pull-ups - 8,7,6,6,5 did same with chin ups.
20sec. between reps,no rest between exercises.
Fake planche push ups (idk how to call it..) on dips 4x5 10sec. rest.
front-lever training,tuck fl,1leg fl,fl from deadhang..aiming to do 14reps,or sec. in everything.
17x4 squats
1pull - 5sec. deadhang,2pulls - 10sec deadhang,and so on...I only did 4.. Did this with dips too,it killed my shoulders.
LittleBeastm static pull up routine: Damn... I had to rest 20sec..
static-pull-up-routine
AT HOME:
5 freestanding HSPU (record!!)
HSPU Pyramids,5xmax tuck planche.
Core..Dragonflags for 20mins with 6kg.
Pull-ups - 6,5,5,4,3 with 6kg.
Then I streched for a split (like always)

TOTALS:
Pull-ups - 109
Push ups - 120
Dips - 104
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Bonker



Posts : 21
Join date : 2012-01-08
Age : 19
Location : Lithuania,Vilnius.

PostSubject: Re: Bonker's training log   Thu Jan 03, 2013 8:54 am

Could someone help me with MU?I can't get it clean Mad
Thanks,I hope I'll get response Smile
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Tim

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Posts : 856
Join date : 2010-10-13
Age : 31
Location : Loughborough, UK

PostSubject: Re: Bonker's training log   Thu Jan 03, 2013 1:30 pm

Practice Smile

Also practice slow negatives.

(And without any other info, that's the only response I can give Smile )

_________________
New to the Bar-barians and Calisthenics? Take a look at the Bar-barian Beginners!
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Bonker



Posts : 21
Join date : 2012-01-08
Age : 19
Location : Lithuania,Vilnius.

PostSubject: Re: Bonker's training log   Thu Jan 03, 2013 3:21 pm

Thanks Tim! cheers

Ugh...Today is very rainy day...Did everything at home Sad

A lot of freestanding HSPU tries.
200 push ups in 5min.
Dragonflags for 5min. my core was sore after yesterday..
Planche training..

I hate days like that..I wish it was always sunny and warm sunny lol!
I hope tomorrow is a better day,I'll have to do more reps tomorrow... geek
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Bonker



Posts : 21
Join date : 2012-01-08
Age : 19
Location : Lithuania,Vilnius.

PostSubject: Re: Bonker's training log   Fri Jan 04, 2013 2:35 pm

Rainy day again...but whatever I need to workout lol!

Warm-up ,streching,etc.
3x4 MU (3 MU done in good form!!!)
6x10pulls
4x6pulls,10dips superset.
3x5pulls,10dips superset.
Fake planche push ups (idk how to call it..) on dips 4x5 10sec. rest.
1pull - 5sec. deadhang,2pulls - 10sec deadhang,and so on,also on dips.
chin-ups - 8,7,6,6,5.
Dragonflags for 10min. with 6kg on.
200push ups in 9.20min. (I will try to make in 20sec. less each workout)
Cool down.

Please comment and give me suggestions.
I'AM USING ANKLE WEIGHTS.
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Bonker



Posts : 21
Join date : 2012-01-08
Age : 19
Location : Lithuania,Vilnius.

PostSubject: Re: Bonker's training log   Sat Jan 05, 2013 7:13 am

Comments please!!! Smile
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Bonker



Posts : 21
Join date : 2012-01-08
Age : 19
Location : Lithuania,Vilnius.

PostSubject: Re: Bonker's training log   Mon Jan 14, 2013 2:16 pm

been gone for a while :/
school sucks...so many homework

atm training strenght,for clean MU.
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