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 Post subject: Re: Spartan Log
 Post Posted: Tue Jan 10, 2012 5:25 am 

Joined: Sun May 23, 2010 5:18 am
Posts: 191
Location: Belgium
After a little break from the new years 30 minute special did some light stuff today, as my forearms are still twitching/aching.

today

general warm up for 5 minutes consisted of: running, speed up & down, knee's up during running, heel kicks and so on.

4 rounds of:

- crossing the monkey bars (10 bars). Switching the starting hand after each round (left-right-left-right).
- 5 pull-ups
- 5 chin-ups
- 5 commando pull ups (switching hands every round).

Emphasis on good form during each.

Nice and decent. Nothing too fancy, but was a fun little work-out.
Shoulder/arm tendons seem to have grown/strenghted alot during the last couple of months.


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 Post subject: Re: Spartan Log
 Post Posted: Sun Feb 05, 2012 7:51 am 

Joined: Sun May 23, 2010 5:18 am
Posts: 191
Location: Belgium
After 3 weeks of intense examination.

Did a birthday special 3 weeks ago.
5 days, 5 movements:

tuesday 24th: 260 push ups.
wednesday 25th: 260 squats.
thursday 27th: 260 swings.
friday 28th: 260 horizontal rows (this was the hardest).
saturday 29th: 26*30 seconds of plank.

Most of the reps should be performed in the absolute minimum timeframe (rest as required).
burned the remainder of the week.

Rest of the days were mostly:

dips & push ups everyday. Nothing fancy. Not required number of sets or reps, felt good to just do.
Pull-ups, till fatigued. Not required number of sets or reps. Felt good.

today:

4 and a half hours of driving at the golf driving range with a 7 iron. New stuff, was so awesome to do I spent over 4 hours doing it. Finger-muscles are toast.

More stuff in the pipe as I have some time free in the next couple of weeks.


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 Post subject: Re: Spartan Log
 Post Posted: Mon Feb 06, 2012 4:12 am 

Joined: Sun May 23, 2010 5:18 am
Posts: 191
Location: Belgium
AM

2 x 5 pull ups.
10 x 2 pull ups. Slow.
4 x 10 horizontal rows.

PM

2-4-6-8-6-4-2-2-2-2 dips.

PLP-challenge day 1:

1 pull-up. (going to replace them with chin-up, just to not interfere with regular pull-ups).
1 reverse lunge (both legs 1)
1 push-up.


Felt good to work out twice instead of once a day.

( http://www.t-nation.com/free_online_art ... _challenge )


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 Post subject: Re: Spartan Log
 Post Posted: Tue Feb 07, 2012 6:46 am 

Joined: Sun May 23, 2010 5:18 am
Posts: 191
Location: Belgium
Split up training in a part before dinner and a part after dinner, to toy with my insulin levels/GLUT-4 transponders a bit.

before

- General warm-up.
- 4 x 10 reps of weighted push-ups. With an old tile that weights 25 kg.

after
- 10 side-to-side push ups.
- 2 x 10 sliding push ups (sliding forward, 10 reps each side).
- 10 divebombers

- savant press ( http://www.youtube.com/watch?v=XtdfNeXZ ... re=related ), probably has a different name, was hard to understand under the heavy french-canadian accent. 15 reps (just toying with it).

- 2 x 10 push ups. Each set with one leg in the air extended (switched).

- 10 reps of 5 seconds isometrics (bending a steel plate), 30 sec breaks in between each rep.

PLP day 2
2 reps on each exercise.


evening
Toying with some old coil-spring system. Doing some muscle pumpers, just for fun.


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 Post subject: Re: Spartan Log
 Post Posted: Wed Feb 08, 2012 8:38 am 

Joined: Sun May 23, 2010 5:18 am
Posts: 191
Location: Belgium
First day in one and a half years that I have set foot in a gym. Was training someone who just got into weightlifting and really wanted to lift iron. We did "posterior chain/back day".

today

Half hour bike ride to and from the gym.

- deadlift: 10 x 60 kg, 6 x 70 kg, 6 x 90 kg, 6 x 90 kg. Could have done more, but wanted to leave some gas in the tank (for both of us).

- Horizontal Rowing: 4 x 12 reps.

- Chin-up: 3 x 5 reps.

- T-bar row with one hand (fat grip): 12 x 15 kg, 12 x 10 kg, 12 x 10kg.

in between: some dips and alot of explaining.
Felt good, but still had alot of gas left in the tank.

PLP day 3
Went fine!


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 Post subject: Re: Spartan Log
 Post Posted: Thu Feb 09, 2012 9:11 am 

Joined: Sun May 23, 2010 5:18 am
Posts: 191
Location: Belgium
today

loaded carry: 2 kilometers with 15 kilo.

- dips:
1 x 12
1 x 10 with 5 kg
1 x 8 with 9 kg
1 x 6 with 15 kg
1 x 6 with 15 kg

- bar-push
1 x 10
1 x 8
2x 6
(need to train this more)

20 push ups.

Stopped training, was demotivated. Low dip-count (could do 15 with 25kg 2 years ago) & trouble with bar-push.

PLP Day 4
Went great!
Refound love for backward lunges & chin ups went superb.


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 Post subject: Re: Spartan Log
 Post Posted: Sat Feb 11, 2012 12:48 am 

Joined: Sun May 23, 2010 5:18 am
Posts: 191
Location: Belgium
Yesterday

5 x 5 pull-ups. Good form. 3.30 min rest between sets.

4 x 10 horizontal row, focus on tightning core more. 3 min rest in between.

3 x 10 wide grip horizontal row, nose towards one of the hands (aka pulling more on one arm than the other). 2 min rest.

3 x 6 - 1 hand row, 45° angle (both sides 6).

3 x 5 high jumps on 35" box.

3 x 5 jumps onto 27" box from 1 meter away.

PLP day 5

nothing special.


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 Post subject: Re: Spartan Log
 Post Posted: Tue Feb 21, 2012 9:05 am 

Joined: Sun May 23, 2010 5:18 am
Posts: 191
Location: Belgium
12/02:
5 sets of 10 plyopush ups.

& PLP day 6.

20/02
5 x 5 pull-ups
4x5 neutral grip pull ups
4x10 horizontal rows, focus on the core.
3x8 unilateral pull at 45° angle.

Between each set: mountain climbers, high jumps and so on.

Took a week off. Too much work, too little sleep. Kept doing the PLP though.

PLP day 16 & doing great.

Also: started intermittent fasting. Seems to work.


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 Post subject: Re: Spartan Log
 Post Posted: Mon Feb 27, 2012 1:33 am 

Joined: Sun May 23, 2010 5:18 am
Posts: 191
Location: Belgium
PLP day 18/19: ok

PLP day 20 (lost 2 days due to touring with band).

spints: 10 sec sprint, 90 sec rest. 10 reps.
Barworkout in the evening.
- 4 x 5 pull ups. Wide grip. Slow & controlled, getting better. Missed last rep of last set, waited 15 seconds and pulled it out. In the lowering phase, messed a shoulder up (only minor, right shoulder) soft-tissue wise. Same shoulder that has always given me troubles in the past. Funny how about 1 year ago, I had such bad dynamic dyskinesis that I had trouble writing. Completely over now.

- 4 x 5 neutral grip pull ups. Felt biceps a bit "was not in the groove"

- 4 x 10 horizontal row (pronated).

- 4 x 10 horizontal row (neutral grip).

Warm up was 5 high jumps, 5 distance jumps.

Cool down: basic hamstrings stretch. Should do more.

The key to wide-grip pull ups for me was starting off with shoulder-width first and progressing in those. Due to the different levers when widening the grip (caused shoulder probs, soft-tissue wise: biceps tendon. As was today).



added: daily abs/core workout. Neglected that a bit.


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 Post subject: Re: Spartan Log
 Post Posted: Wed Feb 29, 2012 7:15 am 

Joined: Sun May 23, 2010 5:18 am
Posts: 191
Location: Belgium
[AM]
Sober.

15 minute bike ride.

4 x 12 dips. Last set was 8+4.

4 x 10 push ups

4 x 10 plyo push up, 1 clap. Last set was 5+5.

2 x 10 diamond

2 x 10 elevated feet.

15 minute bike ride back.

Afternoon

30 minute bike ride. Resistance 6, resistance 7 last 2 minutes.

Evening

- PLP, 22

- shoulders

4 x 12 bumper lift w/ old tile.

4 x 12 shoulderpress with 2 bricks each hand.


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