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 ozfrox training log

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ozfrox

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Join date : 2014-05-19
Location : Crete Greece

PostSubject: ozfrox training log   Mon Jun 02, 2014 2:48 pm

Log

19/05/14
Pullups 1-2-3-4-5-4-3-2-1 pyramid (10seconds rest) =25reps
Diamond Pushups 1-2-3-4-5-6-7-6 pyramid (10seconds rest) =38 reps
Bw squats 100 reps in 7 sets


20/05/14
20 min jump rope
5-6 short sprints
seated claves 30kg 20+15
leg raises to bar 8
weighted crunches 10kg 15


21/05/14
weighted pullups with backpack (74kg me + 10kg backpack=85kg) 5+4+4+3+3+3+3+2
pullups 10+5
chinups 5
diamond pushups 1-2-3-4-5-6-7-5(pyramid 10sec rest)    +6 =39total

100 morning bw squats (4x25)

22/05/14
During the day:
Incline pushups 20
Chinups 3

23/05/14
During the day
Incline Pushups 20+20
Fast chinups 10+10 (no pause)

training:
Diamond pushups 12+12+12+12=48
Pullups 8+6+6+6+6=32






24/05/14
Back squat 62kg 3 reps (seemed heavy)
Goblet squat 21kg =10+8+10+9
sissy squat 10+10+10
close stance squats 15+15+25+25


25/05/14
Rest day
During the day
Pullups 5+5+5+10+10+10
Pushups 10+10+10+20


26/05/14
Pullups 1-2-3-4--6-3 (pyramid 10sec rest between)
Rest a litle
chinups fast 10+9+6
total pulling 49 reps
Diamond pushups fast 1-2-34-5-6-7
diamond pushups 12+12
total pushing reps 52 reps


27/05/14
Rest


28/05/14
Back squat worked up to 70kg 2x1
Goblet squat with 26DB 7+7+5
Leg press 4 heavy sets
Rope jump 20min

29/05/14
Diamond pushups 10+10+10+10+10+10=60 reps
Pullups 5+5+5+4+4+4+4+4+4+5+3=53 reps






30/05/14
Back squat worked up to 65kg - 65kgx1x2
Goblet squats 26kg DB 8+7+8
Leg press from pins 75kgx2x3
Leg press 70kgx3x3 50kgx2x3
1 arm l sit 2xeach hand
20 min jump rope

31/05/14-01/05/14 Rest

02/06/14
Incline Diamond pushups 10+10+6+6+4+4 =40 reps
Pullups 12+7+4
Chin ups 5+4+4+4+4+4+4+4
Total pulling 56reps

BW 73.5kg/162lb
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ozfrox

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PostSubject: Re: ozfrox training log   Tue Jun 03, 2014 7:10 am


03/06/14
Back squat worked up to 70kg single
Goblet squat 26DB 10+8+6
Leg press was broken
20 min jump rope
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ozfrox

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PostSubject: Re: ozfrox training log   Wed Jun 04, 2014 7:16 am


04/06/14
Dips fast 10+9+8+7+6+5+4+3+2+1
Pullups fast 8+7+6+5+4+3+2+1
20 min Jump rope

woke up feeling very tired today
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ozfrox

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PostSubject: Re: ozfrox training log   Fri Jun 06, 2014 7:02 am

05/06/14
Rest

06/06/14
Back squat worked up to 70kg single
Back squat 45kg 6+6+6+6+6+5+5+5+5+4+3+3=60 reps
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PostSubject: Re: ozfrox training log   Sat Jun 07, 2014 1:03 pm

07/06/14
Felt yesterdays back squats very much in my upper hamstrings, quads we'rent affected at all so i did some front squats because i feel that my quads are my major weakness.

Front squat 27kg warm up 3 reps
Front squat 47kg 3+3+3+3 = 12 reps
Incline diamond pushups fast 10+10+10+10+10 =50 reps
20 min jump rope
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ozfrox

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PostSubject: Re: ozfrox training log   Sun Jun 08, 2014 3:28 pm

08/06/14
Throught the day: Pullups 10+10+10+10+7+6+5+5=63 reps

Mini workout1
Yates row 67kg 7+7+6=20reps
Barbell curls 27kg 10+10+10=30 reps

Mini workout 2
Bw Squats 25+25+25+25=100reps
Wide pushups 20+20=40 reps
Some L-sit holds until near failure
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ozfrox

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PostSubject: Re: ozfrox training log   Tue Jun 10, 2014 2:38 pm

09/06/14 Rest

10/06/14
Incline diamond pushups 10+10+10+10+10+10=60 reps +10tricep extensions

pullups 10+9+8+6
chinups 4
total 37 pulling

Pistol squats(L+R) 1+1+1+1+1+1+1=7 reps on each leg
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ozfrox

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PostSubject: Re: ozfrox training log   Thu Jun 12, 2014 7:43 am

11/06/14
Light cardio

12/06/14
Front squat 50kg 3+3+3+3=12 reps
Weighted pullups +20kg (92kg total) 1+1+1+1 = 4 reps
Barbell shrugs 1x5x100kg
Dips fast 5+5+5+5+5+5+5+5+5+5=50 reps
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ozfrox

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PostSubject: Re: ozfrox training log   Mon Jun 16, 2014 2:42 pm

13/06/14
AM Mini workout circuit
Pushups 25+25+15+15
Tuck front lever rows 3+3+4+5++4
Pistol squats(each leg) 1+1+1
Chinups 5+5+5

14/06/14
No energy to workout

15/06/14
400m quick swim in sea

16/06/14
Warm up:
20 min walk, elastic band warmup, some pushups

Incline diamond pushups 10+10+10+10+10+10+10+10=80reps

Pullups maxout sets 10+8+6+5+5+4+3+3=44reps

Pistol squats(each leg) 1+1+1+1+1+1+1+1+1+1=10reps

Pushups fast 20+20+15+15=70 reps

Chinups fast 8+8+5+4+4+4=33reps

BW Squats close stance fast 15+15+15+15+15+15+15 =105 reps
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ozfrox

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PostSubject: Re: ozfrox training log   Wed Jun 18, 2014 1:02 pm

17/06/14
Rest day


18/06/14
Did this mini circuit throughout the day:
MINI CIRCUIT
15 pushups
5 tuck front lever rows
20 bw squats
5 chinups


MINI CIRCUIT ROUNDS: 1+1+1+1
TOTAL REPS:
pushups:60
tuck front lever rows:20
bw squats:80
chinups:20


Bodyweight 73kg
Backpack 11kg
Workout:
Warmup with band.

Weighted pullups with backpack(84kg total):  6+6+4+4+3+3=26 reps  3min rest
Archer Pushups: 6(3each side)+6+6+6+6+8=38reps

Maxout chinups fast 15+9+10+7=41reps
Maxout pushups fast 22+13

Core superset luying leg raises x 10 + planks x30seconds
3rounds without rest - 1 min rest - 3 rounds without rest -1 min rest -4 rounds without rest
total 100 lying leg raises + 300second planks

TOTAL WORKLOAD TODAY
pushing 133 reps
pulling 107 reps
bw squats 80 reps

it was nice today  Very Happy 
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ozfrox

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PostSubject: Re: ozfrox training log   Thu Jun 19, 2014 2:33 pm

19/06/14
Ironloo's leg workout for beginners
BW squats 25+25+25+25+25+25+25+25+25+25=250reps 2min rest

Lunges(10 each leg)/Jump Squats 20/5 +20/5 + 20/5 + 20/5 + 20/5 + 20/5 + 20/5 + 20/5 + 20/5 +20/5= 250 reps 2min rest

Total:500 reps for legs

planks: 1)100s 2)77s 3) 80s 4)67s 5)78s
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PostSubject: Re: ozfrox training log   Thu Jun 19, 2014 5:04 pm

Goodshitt man keep at it!
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ozfrox

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PostSubject: Re: ozfrox training log   Thu Jun 19, 2014 6:06 pm

Thanks man!
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ozfrox

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PostSubject: Re: ozfrox training log   Fri Jun 20, 2014 10:00 am

20/06/14
Slept like s**t the night before due to extreme heat, also i cut down the rest times between sets to make the workout shorter because i lacked time.

Dips fast 16+12+10+7+6 3min rest
Pullups fast 13+7+6+5 3min rest
Pushups fast 20+15+10+13+12 2min rest
Bodyweight rows fast(body almost parallel to floor) 11+11+10+10+7 2 min rest
Leg raises to bar 10+3
Lying leg raises 11+10+10 + 1 dragonflag
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PostSubject: Re: ozfrox training log   Fri Jun 20, 2014 2:49 pm

its ok here and there to cut rest times,but know it will limit your strength gains.But better then not doing it at all.Also the days u feel like s**t can be your best days , u got to summon a new hidden beast.I just got my record with no sleep,hangover,no food haha deadlift 550x6 last set.You will appreciate the good days much much more after u endured the bad days.Keep it up, this is a long journey for us all as along as we don't quit.Trainharddd!!!
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ozfrox

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PostSubject: Re: ozfrox training log   Fri Jun 20, 2014 3:26 pm

Yea man, train no matter sleep or no sleep!
I see what you mean with strength gains and rest times, i calculated how much it would last with 5 minutes rest and the entire workout would last almost 2 hours, i dont have that time now. I will take longer rests when my schedule allows it!
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ozfrox

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PostSubject: Re: ozfrox training log   Sat Jun 21, 2014 1:44 pm

Legs were still sore from Thursday but i felt good and decided to drop the rest period from 2 minutes to 1 minute, routine was completed without problem. Planks were hell tho  pirat 

squats 10 sets x 25 reps=250reps 1 min rest

lunge20/jumpsquat5 10 sets = 250reps total set 1min rest

planks(rotating front/left/right every 30 seconds = 30/30/30) = 5minutes + 2minutes +2:25 min(did 30/15/15) + 1:45min + 3minutes

Rest day is coming, will be eating like a pig to recover  Twisted Evil 
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PostSubject: Re: ozfrox training log   Mon Jun 23, 2014 3:12 pm

23/06/14
Had no timer to count rest times, went by instinct
Dips fast 12+8+10+10+8
Pullups fast 8+6+6+4+4
Pushups fast 15+10+10+14+18
Chinups fast 10+10+4+5+3 didnt find place to do rows so i did chinups
Leg raises to bar 5+6+6++5+5

Performance was low probably due to studying exams all day. study
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ozfrox

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PostSubject: Re: ozfrox training log   Tue Jun 24, 2014 12:56 pm

24/06/14
BW squats 11 set x 25reps=275reps  1min rest
lunge20/jumpsquat5 11 sets =275reps  1min rest
reps for legs =550
planks(rotating front/left/right every 30 seconds = 30/30/30) = 6:20 +3:10 +2:40+1:38+2:00

Going to slowly work up to 20sets squats 20sets lunge/squat jumps with 1 min restand 10min plank for starts over the next weeks!
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PostSubject: Re: ozfrox training log   Wed Jun 25, 2014 8:27 am


25/06/14
Dips fast 20(YEA PR!! ) + 17 + 14 + 11 + 6
Pullups fast 11 + 12 + 7(lost willpower) + 11(HAKKKKKIIIII  Twisted Evil  Twisted Evil ) + 11(MORE HAKI! Twisted Evil )
Pushups fast 30 + 22 + 16 + 14 + 11
Bodyweight rows(low bar) 15 + 14 + 10 + 10 +9
Leg raises to bar 11(PR!) + 7 + 7 + 5 + 5
All 5 minutes rest between sets except for rows and leg raises which was shorter.
Awesome workout today! And to think that before i started i felt very weak probably due to the heat here, but it ended up super! sunny 
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PostSubject: Re: ozfrox training log   Thu Jun 26, 2014 2:09 pm

26/06/14
BW squats 10 set x 25 reps 1min rest
Lunge20/Jump squat5 10 set 1 min rest
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ozfrox

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PostSubject: Re: ozfrox training log   Fri Jun 27, 2014 4:16 pm

27/06/14
Dips fast 22(PR) + 8 + 8 felt pain in my sternum during the 2 sets so i stopped dips there
Pullups fast 15(PR) + 9 + 6 + 5 + 5 (First rest was 5 min, the other 3 min)
Pushups fast 31 + 23 + 17 + 15 + 12 (First rest was 5 min, other 3 min, still managed to hit PR in all sets
Couldnt do bodyweight rows so did Cable rows 15 + 11 + 12 + 10 + 10

Leg raises to bar 12(PR) + 3
Lying leg raises 20 + 20
Dragonflag 1
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