Register    Login    Forum    FAQ

Board index » RossTraining.com Forums » Workout Logs




Post new topic Reply to topic  [ 471 posts ]  Go to page Previous  1 ... 25, 26, 27, 28, 29, 30, 31 ... 48  Next
Author Message
 Post subject: Re: FeelGood's Workout Log
 Post Posted: Sat Aug 04, 2012 5:46 am 
User avatar

Joined: Fri Feb 12, 2010 11:26 am
Posts: 2411


Saturday - August 04 - 18?lbs

  • Long Warmup - run, crawls, dynamic stretching, band, shadowbox

  • HSPU 2 | 4 | 5
  • Chinups 20 | 15 | 14

  • Hip Thrusts 10 + 20 single | 10 + 20 single
  • Back Extensions 35 | 35
  • Sprinter Sit Ups 20 | 20
  • Revolving Plank √ | √
  • Pushups 30 | 30

  • Front Lever Adv Tuck √ | √ | √
  • Squats 20 | 20 lunges | 20
  • Vertical Jumps 10 | 10 | 10

_________________
RT Log
Log updates, GPP info, music, fight stuff...motivation..artsy.. and whatever else it morphs into > http://feelgood-training.tumblr.com


Top 
 Profile  
 
 Post subject: Re: FeelGood's Workout Log
 Post Posted: Tue Aug 07, 2012 8:42 pm 
User avatar

Joined: Fri Feb 12, 2010 11:26 am
Posts: 2411


Tuesday - August 07 - 183lbs

  • HSPU 8 | 8 *PR
  • Pullups 18 | 18

  • Various Pushups
  • FL Tuck Rows

Notes - With the limited time recently this workout was done while cooking and eating. I baked some potatoes and portobello mushrooms (olive oil, cloves, salt, pepper, herbamare, garlic). Fried up some onions and tossed the baked potatoes and mushrooms in so > made some gnarly garlic mushroom mashed potatoes (with whole grain mustard ~ good texture). Side of Broccoli. Bunch of lightly fried shrimp (lemon pepper, sea salt).

_________________
RT Log
Log updates, GPP info, music, fight stuff...motivation..artsy.. and whatever else it morphs into > http://feelgood-training.tumblr.com


Top 
 Profile  
 
 Post subject: Re: FeelGood's Workout Log
 Post Posted: Wed Aug 08, 2012 9:17 am 
User avatar

Joined: Fri Feb 12, 2010 11:26 am
Posts: 2411


Wednesday - August 08 - 183lbs

  • Slow Pullups with top pause 5 | 5 | 5 | 5
  • Dips w/Leg Raise + Spread 5 | 5 | 5 | 5
  • Reverse Rows w/ pause 5 | 5 | 5 | 5
  • L-Sit √ | √ | √ | √
  • Free Handstand Tap-off tree Holds √ | √ | √ | √
  • Jog to Incline √ | √ | √ | √
  • Hill Jog + Hill Sprint 1+2 | 1+2 | 1+2 | 1+2
  • Jog to Playground √ | √ | √ | √

  • Stair Sprint in middle ^ of circuit

Notes - Conditioning with almost no rest while my girlfriend was at her studio fitness class :mozilla_money: . Banana and homemade choc milk (milk, date honey, cocoa powder) after.. then my girl's homemade turkey burgers :drool: and broccoli. Trying out this (Kronung) highly rated instant coffee - enjoying it - http://www.amazon.com/Jacobs-Coffee-Kro ... ung+coffee

_________________
RT Log
Log updates, GPP info, music, fight stuff...motivation..artsy.. and whatever else it morphs into > http://feelgood-training.tumblr.com


Top 
 Profile  
 
 Post subject: Re: FeelGood's Workout Log
 Post Posted: Fri Aug 10, 2012 9:33 am 
User avatar

Joined: Fri Feb 12, 2010 11:26 am
Posts: 2411

> studio version link to second song ^ "Attaboy" http://www.youtube.com/watch?v=DtAITPpMzWI

Friday - August 10 - 182lbs

  • Long Warmup - jog, various style pushups, dynamic stretching, band activation

Upper Body One time through
  • Pullups 18 + 10 low bar
  • HSPU 7 + 10 pike press
  • Chinups 12 + FL adv tuck
  • Pushups 40
  • Pullups 11 + 10 low bar
  • HSPU 4 + 10 pike press

Core + Legs 2 sets
  • Hanging Leg Raises (alt foot to opposite hand) 10 | 10
  • Kneeling Back Extension Jump+ 5 | 5
  • Shrimp Walk 10 | 10
  • Dragon Flag 5 | 5
  • Flag Progressions 3 bent leg each side | 3 bent leg each side
  • Headstand Reverse Leg Lift 4 | 4

Lil Cardio Finisher
  • Trail Run 20 min

Notes - Ate an egg benedict brioche with smoked salmon for brunch. That was good shit. Kneeling back extension jump is on knees hands behind head (whole time), bow head to ground, head back up, jump to feet, squat jump after landing. Jump over playground toys before alternating shrimp walk. Dragon Flag easy.. Reg side flag not easy. Found a nice trail run.

_________________
RT Log
Log updates, GPP info, music, fight stuff...motivation..artsy.. and whatever else it morphs into > http://feelgood-training.tumblr.com


Top 
 Profile  
 
 Post subject: Re: FeelGood's Workout Log
 Post Posted: Sun Aug 12, 2012 8:22 pm 
User avatar

Joined: Fri Feb 12, 2010 11:26 am
Posts: 2411


Sunday - August 12 - 183lbs

  • Front Lever Adv Tuck 30 count | 20 count
  • Skin-the-cat w/pro & sup grip √ | √
  • Free Handstand tree tap off holds √ | √

  • Slow Pullups with top pause 7 | 7 | 7
  • Dips w/Leg Raise + Spread 7 | 7 | 7
  • Reverse Rows 7 | 7 | 7
  • L-Sit √ | √ | √
  • HSPU + Pushups 2 + 20 | 2 +20 | demonstrated some planche, elbow lever training
  • Jog to Incline and Hill Jog √ | √ | √
  • Hill Sprints 3 | 3 | 3
  • Jog to Playground √ | √ | √

_________________
RT Log
Log updates, GPP info, music, fight stuff...motivation..artsy.. and whatever else it morphs into > http://feelgood-training.tumblr.com


Top 
 Profile  
 
 Post subject: Re: FeelGood's Workout Log
 Post Posted: Tue Aug 14, 2012 7:29 pm 
User avatar

Joined: Fri Feb 12, 2010 11:26 am
Posts: 2411


Tuesday - August 14 - 185lbs

Warmup + Strength Circuit 3 sets
  • Hit Bag
      60sec | 60sec | 60 sec
  • Pull Complex > (10 Low Row + 10 Face Pull + 10 Rear Delt Fly + 5 FL Tuck Row pro, sup, mixed)
      35 | 35 | 35
  • Pushups
      50 | 31 | 30
  • Squats > (20 bw + 20 lunges + 20 cossacks)
      60 | 60 | 60

Core 2 sets
  • Hips
      30 fire hydrant drill | 20 Hip Bridge + 20 single leg hb
  • Lower Back
      40 back extensions | 40 back extensions
  • Abs > (10 sprinter sit ups + 20 side crunch + 20 reverse crunch + 50 flutter kicks)
      100 | 100

Finisher How many in 5 min?
  • Band Chops 10 right + 10 left | 10 right + 10 left | 10 right + 10 left | 10 right + 10 left
  • Swings 10 | 10 | 10
  • Vertical Jump 10 | 10 | 10

Notes - My appetite is just killer lately.. will bring that weight down soon. Really enjoyed this workout.. kinda tossed in warmup work in with the 1st circuit.. also some rest from vertical work (no handstands, pullups). Very happy with the pushups, good form. For the Pull complex I used bands anchored from door bottom instead of like usual from pullup bar. This is actually pretty important as I have noticed a weakness in shoulder depression (especially while sleeping my shoulders tend to shrug). Pulling the bands from this low angle works the shoulders/scapula under load in a depressed retracted (down and back) position that felt very rehabilitative. This structural issue has come about since I have not been lifting anything heavy off the ground (deadlift). So I will be pulling from a low angle and trying to get in some more swings and deadlifts of some sort.

_________________
RT Log
Log updates, GPP info, music, fight stuff...motivation..artsy.. and whatever else it morphs into > http://feelgood-training.tumblr.com


Top 
 Profile  
 
 Post subject: Re: FeelGood's Workout Log
 Post Posted: Wed Aug 15, 2012 6:55 am 
User avatar

Joined: Fri Feb 12, 2010 11:26 am
Posts: 2411


Wednesday - August 15 - 185lbs

  • Hill Sprint 10
  • Flat Sprints 10

  • Run 10 min

  • L-Sit reg, reverse hand, one hand in between legs

Notes - Some time and wanted to get some running in. L-Sits done on a bench.

_________________
RT Log
Log updates, GPP info, music, fight stuff...motivation..artsy.. and whatever else it morphs into > http://feelgood-training.tumblr.com


Top 
 Profile  
 
 Post subject: Re: FeelGood's Workout Log
 Post Posted: Thu Aug 16, 2012 5:05 am 
User avatar

Joined: Fri Feb 12, 2010 11:26 am
Posts: 2411


Thursday - August 16 - 185lbs

  • Recovery warmup + stretches + foam rolling + tennis ball rolling

  • Front Lever Progressions adv tuck (20 sec | 25 sec | 21 sec) + straddle attempts
  • Back Bridge wall rotations, wall walk downs, pike stretch
  • Planche Progressions tuck planche holds (yes) + adv tuck attemps

  • Hit the bag few minutes (5-10) of punches, kicks, elbows, knees = fun

Notes - I held a fl straddle for a bit - cool. Also I'm close to holding adv tuck planche which feels like a gigantic step. I am going to GTG with the Front Lever - I think it lends itself well to this and I want to own it. Surprised that I'm doing so well at this weight.. if I was 170 below and could maintain strength my numbers could really be good....

_________________
RT Log
Log updates, GPP info, music, fight stuff...motivation..artsy.. and whatever else it morphs into > http://feelgood-training.tumblr.com


Top 
 Profile  
 
 Post subject: Re: FeelGood's Workout Log
 Post Posted: Fri Aug 17, 2012 4:05 am 
User avatar

Joined: Fri Feb 12, 2010 11:26 am
Posts: 2411


Friday - August 17 - 185lbs

  • Park Fun free handstand holds, kipping hspu, elbow lever, front lever raises and adv tuck holds, frisbee, football, soccer

then later at home..

  • Isometric + Slow pullup singles, chinup singles, pushup singles, tons of wall presses (standing close to a wall and pressing out at different angles) all generally using at least 3 positions.
  • Front Lever Progressions raising into full front lever and straddle (holding for half a sec) and some untimed adv tuck holds
  • Recovery light db work with a focus on shoulders

_________________
RT Log
Log updates, GPP info, music, fight stuff...motivation..artsy.. and whatever else it morphs into > http://feelgood-training.tumblr.com


Top 
 Profile  
 
 Post subject: Re: FeelGood's Workout Log
 Post Posted: Sat Aug 18, 2012 6:14 am 
User avatar

Joined: Fri Feb 12, 2010 11:26 am
Posts: 2411


Saturday - August 18 - 184lbs

  • Long Warmup run, crawl, hit bag, band pull complex, hip bridge, neck bridge, toe raises, single leg calf raises

  • HSPU 21 total
  • Pullups/Chinups 50 total
  • Core l-sit, plank complex w/body saw, headstand reverse leg lift, back extensions, fl adv tuck, band rotations

  • Squats 100
  • Lunges 20
  • Cossacks 20
  • Vertical Jump 10

_________________
RT Log
Log updates, GPP info, music, fight stuff...motivation..artsy.. and whatever else it morphs into > http://feelgood-training.tumblr.com


Top 
 Profile  
 
Display posts from previous:  Sort by  
 
Post new topic Reply to topic  [ 471 posts ]  Go to page Previous  1 ... 25, 26, 27, 28, 29, 30, 31 ... 48  Next

Board index » RossTraining.com Forums » Workout Logs


Who is online

Users browsing this forum: Adski, Google [Bot]

 
 

Ads by Google


 
You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum

Jump to: