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 Post subject: caioclm's log
 Post Posted: Wed Aug 24, 2011 12:52 pm 
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Joined: Thu Aug 11, 2011 11:35 am
Posts: 457
My objectives with this program is to improve my overall strength and explosiveness, weight gain, and losing fat if possible, and add some conditioning too.


Go to a JJ Championship
HSPU
OAC for reps
Waterball 80 kg

Hope you guys enjoy.

Old goals
OAC (achieved)
L-sit to Handstand (achieved on floor)


Last edited by caioclm on Fri Jul 27, 2012 6:12 am, edited 11 times in total.

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 Post subject: Re: caioclm's log
 Post Posted: Wed Aug 24, 2011 12:57 pm 
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Joined: Thu Aug 11, 2011 11:35 am
Posts: 457
24/08/2011:

2/4/6/8/10 with 30/25/20/15/10 kg pull ups/dips, alternating, 30s rest between sets

fail on the 3 pull up of 5th set
-5kg + 3 pull ups,
-5kg + 2 pull ups.
dips complete.

2 min rest

3 sets of forearm rolls/ab wheel (1 extra ab wheel)
push ups on finger until fail.


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 Post subject: Re: caioclm's log
 Post Posted: Mon Sep 05, 2011 10:27 am 
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Joined: Thu Aug 11, 2011 11:35 am
Posts: 457
Weighted Chin-Ups 2w30/4w20/6w20/6w15/6w10kg
Weighted Dips 2w30/4w25/6w20/8w15/8w10kg
Ab Wheel Rollouts 10/10/10/7/5
Forearm Rolls 5 sets almost fail
Shrugs 5x15w5kgs
Side Bends 5x15w5kgs
Good Morning 5x10
Neck 47w2kg


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 Post subject: Re: caioclm's log
 Post Posted: Tue Sep 06, 2011 12:52 pm 
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Joined: Thu Aug 11, 2011 11:35 am
Posts: 457
3x20 jumping lunges
3x8 harm string curls 9 kg
2 km running in 10 min
2 minute chair hold


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 Post subject: Re: caioclm's log
 Post Posted: Thu Sep 08, 2011 6:43 am 
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Joined: Thu Aug 11, 2011 11:35 am
Posts: 457
Wednesday

3x5 muscle-ups
10/10/7 clap push-ups
3x5 clap pull ups
1:30 plank
1:30 shrug hold
250 neck curls

Thursday

2x700 m running - 2:40/3:07 - 1 min rest between
5x BW squat 22/27/22/22/34
3x15 harm curls
3x40 calf raising +10 kg
3x20 Steam Engine (each side)


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 Post subject: Re: caioclm's log
 Post Posted: Mon Sep 12, 2011 10:09 am 
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Joined: Thu Aug 11, 2011 11:35 am
Posts: 457
Friday

5x circuit

max dips
max pull ups
max push ups
max alternating crunches
1 min rest

Monday

5x5 Chin ups with 20 kg
5/5/5/3/2 reps +6 BW
5x5 dips with 20 kg
5/5/5/5/4 reps +10 BW
5x10 ab wheel
50 neck raises w 4 kg
3x12 shrugs w 18 kg
3x12 side bends w 9 kg each side


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 Post subject: Re: caioclm's log
 Post Posted: Wed Sep 14, 2011 8:51 am 
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Joined: Thu Aug 11, 2011 11:35 am
Posts: 457
Tuesday
nothing, legs still on fire since last thursday

Wednesday

5/3/3 muscle-ups
3x10 clap push-ups
3x8 alternating hang pull ups
(gonna add one more set next week)
50 neck raises w 4 kg
2 rounds of shrug hold 1:30 each 5 kg each hand
2 rounds of plank and side plank hold
1:30,1 min plank ... side plank 2x30 seconds


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 Post subject: Re: caioclm's log
 Post Posted: Mon Sep 19, 2011 11:18 am 
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Posts: 457
Monday (program started)

Chin ups (30 kg):
3+3+3+2
GHR progressions 4x
Dips (20 kg):
5+5+5+3
Pistols
Left 7+7+5+5
Right 7+7+5+4
Calf Raises (20 kg)
4 x 20
Good Mornings (10 kg hands on neck)
4x 15
Shrugs + Side Bends
4x15 with 9 kg each side
Neck Pulling
50+ with 4 kg
Ab Wheel
3x10

Note: Do the Ab Wheel BEFORE the good mornings next time.


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 Post subject: Re: caioclm's log
 Post Posted: Tue Sep 20, 2011 11:47 am 
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Joined: Thu Aug 11, 2011 11:35 am
Posts: 457
Tuesday (Conditioning Drills Day)

Circuit from Never Gymless 4x

Burpees
Mountain Climbers
Jumping Jacks
Burps
Slip Jumps
Grasshoppers

30 seconds each exercise, 1 minute rest between circuits.

Isometric training, 3 minutes after the conditioning workout.
Side plank 1 minute each side.
Plank 45/ 30 seconds.
Back Plank? 1 minute, like a hip raise, but isometric.
Chair Hold 1 minute.

Note: Do the isometric work before or 10 minutes + after the conditioning workout.


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 Post subject: Re: caioclm's log
 Post Posted: Wed Sep 21, 2011 2:54 pm 
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Joined: Thu Aug 11, 2011 11:35 am
Posts: 457
Wednesday (explosive)

4x5 muscle ups
4x6 knee tuck jumps
4x8 clap push ups
4x8 jumping lunges
4x5 pull ups alternating grip/clap
4x20 ankle hops

Ab wheel try, 4 reps, core very sore yet
3x Wrestlers Bridge Hold


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