Current Goals
10 Handstand Push ups (feet against wall)
5 Pistols
10 Pull Ups - strict form
5 One arm push ups

Monday 9th July
1A)Pull Up Pyramid
1,2,3,4,3,2,1 *3

1B) Close stance squat with boxing mitt between knees
3 * 30
(going to use Steve Maxwells pistol progrsseion article to hopefully master the pistol)


2A) One - legged depth pushups
10 per leg * 3
2B) Hyperextension on swiss ball
12 reps * 3

3A) Handstand hold against wall
45 secs * 3
3B) Wall walking

Abs circuit *3
V-ups *10
Chiinies *30
Knee Hugs * 15

Hip Swings 10 each side
1 min plank


Finisher
5 mins jump rope intervals

Nice log.
I believe Steve calls these "Chinese squats".

_________________
"One of the main weaknesses the average person suffers is too much familiarity with the word impossible".

"Some people find a way and some people find an excuse."

Log -> Strength - Conditioning - Recovery


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Thanks for the compliment GPP.

If you or anyone or anyone else can provide any advice or suggestions as I progress with my log then that would really be appreciated. I'm trying to find my feet with creating my own program and not using a "cookie cutter" routine. Relying heavily on the advice in NG and II as a guidline


10th July 2012
Squash
Won 9-4 \ 9-6 \ 7-9 \ 3-9 \ 9-6

Very tough match today. Went 2 games up and nearly threw it away, but luckily I held on and got the big V

11th July 2012

1A) Weighted Chin-up with 12kg kettlebell 5*5
1B) Bodyweight Chinese squats 5*20 (pause at the bottom of the squat)

2A) 1 arm push up on Reebok step 3*5 each arm
2B) Renegade Rows 5*5 each arm

Ab circuit * 3
Kneeling wheel roll-out * 10
V- ups * 10
Russian Twist * 30

10 LHS each side
1 min plank

Notes
Had to break down the 4th and 5th sets of the weighted chins so 12 kg is a good weight for the time being. Need to increase the weight for the renegade rows, increase the length of time for the plank or use a more difficult variation

12th July 2012

Squash
Lost 2-9 \ 3-9 \ 9-6 \ 9-7 \ 7-9

The last 3 games were very close, the first 2 games I was hopeless.

13th July 2012

Saw this workout on the bar-barians forum so thought I would give a modified version a try

8 rounds of
5 pull ups
10 push ups
10 PB dips
10 Chinese squats

I mixed up the variation used for the pull-ups and push-ups every round.

Ab Circuit *3
Hanging knees raises *5
Ab wheel kneeling rollout * 10
Superman extensions * 10

Finisher
5 mins interval jump rope

20th July 2012

3 rounds of
1A) Pull Up Ladders 1,2,3,4,5
1B) Handstand Push ups *3

5 extra pull ups just to take the total to 50

3 rounds
2A) 1 arm push up on Reebok step *3 each arm
2B) Renegade Rows 5*5 each arm (25kg weight)
2C) 20 Chinese squats

Ab circuit * 3
V Ups * 10
Knee Hugs * 15
Chinnies * 30

1:15 min plank

Notes
Missed some gym time as I got sent out to Germany for work and did some stupidly long days out there and was too tired to train

Handstand pushup and 1 arms pushups- form is getting stonger. Used a boxing mitt on the floor for the handstand push ups as a guideline for my head. Heaviest weight I have ever used for the renegade rows

22nd July 2012

A friend lent me the Insanity workout DVDS so I tried the MAX Cardio conditioning workout at random.

Very tough workout, I was drenched in sweat after it. I'm going to try 1 or 2 more of the workouts for another option for conditioning instead of squash and if I like them buy the set.

23rd July 2012 - MAX strength

1A) Weighted Chin Up (5*5) 12KG KB
1B) Pistol squats - using light resistance band from a pull up bar ( 5*5)

5 mins of single leg balance work. I suck at this I really need to spend more time on improving this apect of the pistol. Got some funny looks from the other gym users doing this

2A) Weighted Dips 20KG KB (5*5)
2B) 1 arm Row 30KG Dumbell (5*5)

3 rounds of
3A) Bulgarian split squats unweighted 15 reps each leg
3B) Diamond push ups - feet on bench 10 reps
3C) Swiss Ball Cruches 10 reps

Notes
Increase weight for weighted dip
More time on single leg balance