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 Post subject: Re: Spartan Log
 Post Posted: Sat May 26, 2012 10:18 pm 

Joined: Sun May 23, 2010 5:18 am
Posts: 160
Location: Belgium
I've kind off neglected my log.
So here I go again.

Up until yesterday I just trained how I felt like training. No sets or reps, just training. It will not take me far.

So:

Yesterday

Warm up:
- running,
- animal movements (dragonwalk & crabwalk)

Training:
- superset off: 7 dips followed by 10 push ups. 5 rounds. Topped off by holding isometrically for 30 seconds after the last move.
- superset: 5 switchblade push-ups, 5 hindu. 4 rounds.
- L-sit for time & assorted moves.
- 5 dragon flags.

Today

Cardio:
- 3 x 7 minutes of running.


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 Post subject: Re: Spartan Log
 Post Posted: Tue Jun 05, 2012 6:40 am 

Joined: Sun May 23, 2010 5:18 am
Posts: 160
Location: Belgium
Today

Warm-up:

- 5 mile run

- dragon walk & bunnyhop

Pre-training focus on weaker points:

- 1x3 wide grip pull-ups. With 30 second active hanging on the last one.

- 4x2 wide grip pull-ups. With 30 sec. hanging.

Doing these to grease the groove more. I can regular pull ups as much as I want, but still have some tendons screaming when I go very wide grip.

Training:

- 1x8 neutral grip pull ups.
- 1x8 chin ups.
- Mixing grips: 6x6.

Evening:

15x3 very slow push-ups with feet elevated. Experiment to make my upper pecs grow more.


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 Post subject: Re: Spartan Log
 Post Posted: Mon Jun 11, 2012 6:55 am 

Joined: Sun May 23, 2010 5:18 am
Posts: 160
Location: Belgium
Saturday:

Warm up:

- Running 2 laps
- Sprinting 3 times across the football field
- Animal Walks: lizard & bunny (immediatly followed by sprinting a length).

Training:

- 2 wide grip pull ups, active hanging at the bottom for 30 sec.
- 5 burpees
- 5 dips
- 10 elevated push-ups
- 5 jack-knife push-ups.

3 rounds.

4x6 min interval running (rest time: 2 min).

Today:

10, 10, 10 ,10; 15, 15, 15, 5, 10 Burpees. Minimal time between them. Completed in 15 minutes.


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 Post subject: Re: Spartan Log
 Post Posted: Tue Jun 12, 2012 2:09 am 

Joined: Sun May 23, 2010 5:18 am
Posts: 160
Location: Belgium
Today:

- 2 mile run

- 4 x 5 strict pull-ups

- 3 x 5 neutral grip

- 2 mile run.


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 Post subject: Re: Spartan Log
 Post Posted: Thu Jun 14, 2012 6:33 am 

Joined: Sun May 23, 2010 5:18 am
Posts: 160
Location: Belgium
morning

- Fasted Sprints. 6 sprints, 20 sec sprint & 10 sec rest. Legs of rubber in the last sprint.

- 5 x 2 wide pull-ups, with focus on hanging and legraising after the last pull. Hanging at 0°, 90° and 150° (each for 10 sec).

Afternoon

- 4 x 6 wide grip pull-ups. Went great. 2 minute break between each set.

some levering practice (front, back & side lever), seems to go better.

- superset:
*dragon flag
*10 inverted rows (supinated).
4 sets.

Not the longest work out. But we'll see the results.


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 Post subject: Re: Spartan Log
 Post Posted: Sat Jun 16, 2012 11:52 pm 

Joined: Sun May 23, 2010 5:18 am
Posts: 160
Location: Belgium
Morning sprints: http://www.t-nation.com/free_online_art ... g_solution

Week 1: goes well. Took 1 day off after 3 days. And 1 day off between week 1 and two. Hamstringes kind off need it to adapt to high excentric loads.

Yesterday morning:

- 5 x 7 slow dips, 2 minute break in between.

- 3 x 15 elevated push-ups.

- Some static hold work & gymnastics-beginners stuff on the parallel bars.

- Swing-"roll-outs"

- dragon flag.

today: slight doms in my pecs and triceps. No longer in my shoulders. Less seems to be more in the case that I can do the above again tomorrow.


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 Post subject: Re: Spartan Log
 Post Posted: Tue Jun 19, 2012 5:41 am 

Joined: Sun May 23, 2010 5:18 am
Posts: 160
Location: Belgium
Yesterday:
- 8, 8, 7, 6, 5, 4, 3, 2, 1 wide grip pull ups. Hanging for a minute after it was done.

- Half hour cycling.

Today:
- 8 x 5 neutral grip pull-ups
- 6 x 5 one handed rows
- 3 x 10 rows (pronated)
- 4 dragon flags

Due to being unable to sprint (I fucking hate this): fasting.
Both days, little to no time alas.


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 Post subject: Re: Spartan Log
 Post Posted: Tue Jun 19, 2012 9:40 pm 

Joined: Sun May 23, 2010 5:18 am
Posts: 160
Location: Belgium
Morning:

- Sprints

- 3 x 10 dips
- 2 x 5 dips ended with 30 sec isometric (each set)
- 4 x 10 vry elevated push ups
- 3 x 10 swings out (kind off like ab roller).


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 Post subject: Re: Spartan Log
 Post Posted: Mon Jun 25, 2012 5:07 am 

Joined: Sun May 23, 2010 5:18 am
Posts: 160
Location: Belgium
today:

- 4 x 6 wide grip, thumbless pull-ups.

- 4 chin-ups (explosive)
supersetted with a dragon flag. 5 rounds.

I don't know what happened, but it was incredible easy. Never trained so relaxed before. Pull-ups & chin-ups just got done without any trouble. Granted I have taken care of my weak-spots (core & grip), so I'll see how it goes on wednesday!

(did the same workout on thursday, wasn't nearly as efficient as this one).


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 Post subject: Re: Spartan Log
 Post Posted: Sun Jul 01, 2012 2:02 am 

Joined: Sun May 23, 2010 5:18 am
Posts: 160
Location: Belgium
Yesterday:

- 4 sprints as warm-up

- 4 x 5 wide pull-ups

- 5 x 4 explosive chin-ups, supersetted with a dragon flag.

- 4 x 10 rows (pronated, supinated, deadlift grip 2x), supersetted with wrist roller to extension.

Today:

- General warm-up with some animal walks.

- 4 x 10 dips

- 3 x 15 very elevated push-ups, supersetted with 10 ab roll-outs with a swing.

- 6 x 80m sprints, pause between each sprint: walking back to start position.


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