Register    Login    Forum    FAQ

Board index » RossTraining.com Forums » Workout Logs




Post new topic Reply to topic  [ 471 posts ]  Go to page Previous  1 ... 22, 23, 24, 25, 26, 27, 28 ... 48  Next
Author Message
 Post subject: Re: FeelGood's Workout Log
 Post Posted: Mon May 07, 2012 6:10 am 
User avatar

Joined: Fri Feb 12, 2010 11:26 am
Posts: 2411
I went on a short vacation back to the states (did some fun beach workout stuff - swimming, headstands, handstands, kipping hspu, l-sit, levers, planche work) and then got back and didn't really have organized workouts worth posting. While it was fun just messin around at playgrounds and sprinting I see that I have gained weight and need to add some discipline back in with eating and organized progression on the workouts. I got to use some of my old workout stuff while on vacation - heavy bag, sled, sledgehammer.. and man I miss those things. :mozilla_cry: So I'm starting off with this metabolic circuit below (metabolic because it seems to rev up the system like crazy)



Monday 5/07 - inside, NBMT
Things to note are probably that I did this workout wearing 3 layers of clothing - being warm gets me mobile. Also the HSPU - I tried them and the HS while looking at the opposite top walls corner and I think it did help with my form. I saw that on gymnastics wod website - http://gymnasticswod.com/content/crossf ... rkouts-pt2 - i do not kip on my HSPU though - strict form.. but I may add kipping once I'm tired.

Warmup
  • Running Around ~8min
  • Dynamic Stretching
  • Band UA rows, face pulls, trap 3, rear delt flys, shoulder rom + stabilization, one arm pulls

CIRCUIT ~ 3 times through
  • Handstand Holds [tapping off wall holds] x 2
  • Hip Bridge + Fire Hydrant Drill [10 reg, 10 single leg, 30 FHD] x 4
  • Chinups 20 + 20 + 20
  • Back Extensions 35 + 35 + 35
  • Squat Routine [15bw atg, 10 alternating jump lunges, 10 cossack] x 3
  • HSPU 5(+5 pike press) + 5(+5 pike press) + 4(+5 pike press)
  • Ab Routine [20 Sprinter Sit Ups, 10 Side Crunch each side, L-SIT] x 3
  • Quick Band Stuff [5 deadlift, 5 shrugs, 5 High Pulls, 5 snatch, 5 btn press, 2 lat raise, 2 front raise, 5 single leg dead, 10 band rotations, 10 band anti-rotations, 20 band axe chops] x 3

_________________
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 May 08, 2012 10:03 pm 
User avatar

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


Wednesday 5/09 - playground, park and bridge, NBMT
Wasn't sure where I could get a workout in so I did this quick one:

This x2
Hill Sprint x2
Flat Sprint x2
Hill Sprint x1
Tree Branch Play - Pull/Chin/Row/Leg Raise Fun

Freestanding HS attempts, rolls, headstand, kipping hspu

Back Lever & Skin the Cats (sup)
Pullups (rotating between strict & btn)
Tree HSPU & HS tapoffs
Planche Tucking at Dip Bars, Pushups (some planche ideas -> http://www.youtube.com/watch?v=U96geCcNM4k - the tree slide down and bench raise = very good progression - trying the planche from a raised up surface (with a closed grip) may help as this is how I progressed to the floor L-Sit.. by doing a chair L-Sit)
Reverse Row, FL Row, Inverted Pullup (at dip bars)
Dip + Leg Raise & Spread
L-SIT

_________________
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 May 12, 2012 11:39 pm 
User avatar

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



Saturday 5/12 - inside, barefoot
Only had time for 2x through. I've got to pick it up.. WEAK. Still runnin heavy on the weight. So when I drop - numbers should be good.

Warmup
  • Running Around ~8min
  • Dynamic Stretching
  • Band UA rows, face pulls, trap 3, rear delt flys, shoulder rom + stabilization, one arm pulls

CIRCUIT ~ 2 times through
  • Handstand Holds [tapping off wall holds] x 2
  • Hip Bridge + Fire Hydrant Drill [10 reg, 10 single leg, 30 FHD] x 2
  • Chinups 20 + 20
  • Back Extensions 35 + 35
  • Squat Routine [15bw atg, 10 alternating jump lunges, 10 cossack, 3 shrimps each leg] x 2
  • HSPU 5(+5 pike press) + 4(+5 pike press)
  • Ab Routine [20 Sprinter Sit Ups, 10 Side Crunch each side, Revolving Plank Complex (plank into body saws into side planks into plank and body saws..] x 2
  • Quick Band Stuff [5 deadlift, 5 shrugs, 5 High Pulls, 5 snatch, 5 btn press, 2 lat raise, 2 front raise, 5 single leg dead, 10 band rotations, 10 band anti-rotations, 20 band axe chops] x 2

Fookin A

_________________
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: Mon May 14, 2012 8:05 pm 
User avatar

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


Monday 5/14 - inside, NBMT, solid eating

warmup - movin around, dynamic stretch

This 2 times through
Handstands (wall tap off holds)
Front Lever (advanced tuck holds)
Planche (in dip position and raising into tuck planche and trying to hold)
L-Sit (in dip position playing around with foot movement in and out)
Shadowboxing

This 2 times through
HSPU + Pike Press - 6+5, 3+5
Pullup + Chinup - 5+5, 5+5
Pushup - 20, 20
FL Tuck Row - 10, 10

This 2 times through
Headstand Gatherings, RLL(Reverse Leg Lifts) & Kipping HSPU - Ido's Gatherings Beginner, Ido's Gatherings Intermediate, Ido's Gatherings Advanced
More Planche - great vid How to do a Planche- Exercise Workout Tutorial for Training Planche
More FL

_________________
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 May 17, 2012 1:39 am 
User avatar

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

more -> http://www.youtube.com/watch?v=F5MXZK9pupM , http://www.youtube.com/watch?v=6DLsyCgeOYs

Wednesday 5/16 - outside, regular sneakers :mozilla_frown:
Haven't played tennis in over a year! I felt able to get anywhere on the court but maybe a little slow in direction change (agility) and backhand and serve was not pretty. Fun though. I'm thinking about a big change to the workouts - to launch me into the next phase of goals and such.. will I actually get some programming down? Funny: Enjoy. Fuckers.

bike ride
tennis ~1.5h (2-6, 3-6)

Image
Like this?

Image
No Like this!

_________________
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 May 18, 2012 5:08 am 
User avatar

Joined: Fri Feb 12, 2010 11:26 am
Posts: 2411
I've always had a sweet spot for this song but this version is just fucking great.


Friday 5/18 - inside, barefoot
A recovery session - as I consider changes to my routine.

back bridges and stretching
hip routine and some squats
stability ball work
shoulder and leg stretches
a handstand here and a front lever there

*also my girlfriend gave me about an hour massage - :romance-admire: :romance-admire:

_________________
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: Mon May 21, 2012 6:45 pm 
User avatar

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


Monday 5/21 - outside biked to big park then biked to playground too - NBMT
Just working through some moves as I plan my plans and continue recovery. Kind of nursing a slight shoulder injury.

@ straight bar - jumping muscle ups, exlposive pullups (varying width grips), front lever, back lever (pro & sup grip~ much tougher or just not used to sup grip), skin the cats, pull over, front dips, chin ups, btn pull ups, fl tuck rows (pro & sup grip)

@ parallel bars - dips, L-sits to planche tucks, swings, dips + leg raise & spread, reverse row, one arm rowing (dif grips felt very good - feet on floor, angle with ground changes difficulty, seemed a very useful functional move), inverted pullups, batfink rows, pushups with some more rom on top of bars

@ ladder bars - flag attempts (not bad) & HLL with forced open shoulders (dammmmmmmmmmmmmmmmmmmmmmmmmnnn this is much tougher with forward shoulders - http://gymnasticbodies.com/tutorials/de ... -leg-lift/ )

@ tree - HSPU, handstand tap off and holds (excellent hold), up down and around handstand tree walking

some more biking

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


Last edited by FeelGood on Wed May 23, 2012 10:28 pm, edited 2 times in total.

Top 
 Profile  
 
 Post subject: Re: FeelGood's Workout Log
 Post Posted: Mon May 21, 2012 7:25 pm 
User avatar

Joined: Sun Jun 21, 2009 1:27 am
Posts: 2953
Location: Australia
Jeez you are thorough.

The leg lifts with open shoulders are pretty humbling eh? When I did my gymnastics coaching course they had stall bars, I had never got to use them before so the first thing I thought was 'let's see what the fuss is about with these' I tried the front and back support that Ido Portal has mentioned (on his blog maybe) and I couldn't do them and I could only manage 10 leg raises with a good tempo. Ever since then I have been pushing to get a set in our gymnastics area, my reasoning being that 'the kids will really benefit'. Now, that's funny

Don't stress about the supination on BL feeling hard for now, I had to push and push till my elbows were quite sore from it, then take some time off. After I started again I had no issues. I would also recommend not always doing the hardest variation you can, sometimes doing just german hangs for time will still provide some benefit.

_________________
Live, Lift and Learn
http://rosstraining.com/forum/viewtopic.php?f=5&t=69769


Top 
 Profile  
 
 Post subject: Re: FeelGood's Workout Log
 Post Posted: Wed May 23, 2012 10:27 pm 
User avatar

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


Wednesday 5/23 - in and out - NBMT
What started out as recovery and trying out some moves ended with a bit more. The deadlift isos is to help balance out the shoulder ~ feels great.

back bridge progressions and pike stretches
band rows and maltese pulls
stretching out shoulder, dislocates, band work
tennis ball rolling
stability ball stuff
deadlift isos
L-Sit - from ground over 20 secs (solid)
Pushups
Some bar work (pullups, chinups, back lever and hangs in sup grip (nice))

10 hill sprints ~ felt great
Some Biking

--

Focus on these for shoulder stretches:
Stretches - http://www.pressurepointer.com/pain_reference_chart.htm
&
Tea Cup - http://www.youtube.com/watch?v=deU3_OUK4OQ

Note: Chaos and Pain blog has some eye popping pics a man should not miss.

_________________
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 May 24, 2012 9:27 pm 
User avatar

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


Thursday 5/24 - in - barefoot
Just a quick one and I thought I could try posting more of these tiny workouts. Keeping it on the DL as my left shoulder and basically whole upper back/shoulder region can use a cool off. Thus, I will probably keep a lowerbody & core focus for a bit. First time going for more than 25 squats in a set - BT's log inspired me to try and build to higher rep squats. The modified sprinter sit-ups is alternating between any situp variety I think of.

2 sets of these
Jumping Jacks - 50, 50
Back Extensions - 35, 35
Modified Sprinter Sit Ups - 20, 20
Side Crunch - 10, 10
Hindu Squats - 50, 50

kneeling back extension jump ~ kneel, head to floor, head back up, explode onto feet
some stretching and tennis ball rolling

_________________
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 ... 22, 23, 24, 25, 26, 27, 28 ... 48  Next

Board index » RossTraining.com Forums » Workout Logs


Who is online

Users browsing this forum: No registered users

 
 

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: