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caioclm
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Post subject: caioclm's log  Posted: Wed Aug 24, 2011 12:52 pm |
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Joined: Thu Aug 11, 2011 11:35 am
Posts: 311
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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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caioclm
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Post subject: Re: caioclm's log Posted: Wed Aug 24, 2011 12:57 pm |
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Joined: Thu Aug 11, 2011 11:35 am
Posts: 311
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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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caioclm
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Post subject: Re: caioclm's log Posted: Mon Sep 05, 2011 10:27 am |
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Joined: Thu Aug 11, 2011 11:35 am
Posts: 311
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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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caioclm
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Post subject: Re: caioclm's log Posted: Tue Sep 06, 2011 12:52 pm |
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Joined: Thu Aug 11, 2011 11:35 am
Posts: 311
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3x20 jumping lunges
3x8 harm string curls 9 kg
2 km running in 10 min
2 minute chair hold
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caioclm
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Post subject: Re: caioclm's log Posted: Thu Sep 08, 2011 6:43 am |
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Joined: Thu Aug 11, 2011 11:35 am
Posts: 311
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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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caioclm
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Post subject: Re: caioclm's log Posted: Mon Sep 12, 2011 10:09 am |
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Joined: Thu Aug 11, 2011 11:35 am
Posts: 311
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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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caioclm
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Post subject: Re: caioclm's log Posted: Wed Sep 14, 2011 8:51 am |
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Joined: Thu Aug 11, 2011 11:35 am
Posts: 311
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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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caioclm
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Post subject: Re: caioclm's log Posted: Mon Sep 19, 2011 11:18 am |
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Joined: Thu Aug 11, 2011 11:35 am
Posts: 311
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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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caioclm
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Post subject: Re: caioclm's log Posted: Tue Sep 20, 2011 11:47 am |
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Joined: Thu Aug 11, 2011 11:35 am
Posts: 311
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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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caioclm
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Post subject: Re: caioclm's log Posted: Wed Sep 21, 2011 2:54 pm |
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Joined: Thu Aug 11, 2011 11:35 am
Posts: 311
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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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