I haven's been logging much of my training, mostly because it has been fairly sporadic. I regularly do pushuos, pullups and pistols. Sometimes one set to completye failure, sometimes multiple sets way below max rep. Curiously, my daughter's boyfriend commented on the size of my arms a few days ago. Go figure: when I was 20 big guns were the goal of goals, and I could never make them grow. Now I don't really care, and get the arm size as a side-effect. Lesson, if you want one: pushups and pullups are good.
Chinups:
6 x 8
2 x 12 kg vertical lift:
10 each side
2 x 16 kg thrusters:
10 reps
11 December 2010
Alternating:
5 reps of chinups/10 reps of dips
5 sets (rest 1 minute)
Chinups (rest untimed):
5 x 5 sets
That's 50 chinups in this workout!
16 kg snatch in gloves:
10L/10R/10L/10R
5 reps of chinups/10 reps of dips
5 sets (rest 1 minute)
Chinups (rest untimed):
5 x 5 sets
That's 50 chinups in this workout!
16 kg snatch in gloves:
10L/10R/10L/10R
9 December 2010
I haven't logged last two sessions. During those I did front levers (can do it now with one leg extended for a few seconds), weighted chinups with 24 kg (several singles), hit a new latest chinups PR - 15 reps. Plus pushups and pistols at moderate volume. I am also trying to re-learn my handstand, it is ugly at this stage.
Today I couldn't resist the itch and did some jerks with two 16s at 6 reps/minute. I could only last 6 minutes: the pain in the forearms from the pressure of the bells is overwhelming! Otherwise I could easily go for full ten minutes. I guess I have to re-learn that too.
To finish off.
Front levers, one-legged:
5 seconds x 4
Top chinup hang:
30 seconds x 2
12 kg snatch:
25L/25R
More of a rehab movement this time...
Handstand work, trying to walk/stand for the duration. Longest is about 20 seconds.
Today I couldn't resist the itch and did some jerks with two 16s at 6 reps/minute. I could only last 6 minutes: the pain in the forearms from the pressure of the bells is overwhelming! Otherwise I could easily go for full ten minutes. I guess I have to re-learn that too.
To finish off.
Front levers, one-legged:
5 seconds x 4
Top chinup hang:
30 seconds x 2
12 kg snatch:
25L/25R
More of a rehab movement this time...
Handstand work, trying to walk/stand for the duration. Longest is about 20 seconds.
4 December 2010
Flat back tuck front lever:
4 sets of 5 - 10 seconds
Weighted chinups:
20 kg x 3
16 kg x 3 x 3
Dips on bars:
20 x 2 sets
Romanian deadlift, 24 kg KB:
20 x 2
4 sets of 5 - 10 seconds
Weighted chinups:
20 kg x 3
16 kg x 3 x 3
Dips on bars:
20 x 2 sets
Romanian deadlift, 24 kg KB:
20 x 2
30 November 2010
I don't post all of my training lately, mostly because a lot of it is unstructured and happens away from home. I do pushups and pistols at work several times a week GTG style. It raised eyebrows at first, but by now most of my colleagues and nurses are used to it. Today I returned from work early and could train properly.
16 kg weighted chinups:
3 x 4 sets
Dips on bars:
10 reps at slow tempo
2 reps very slow: down, up and pause 10 seconds each
Lots of burn and pump
12 kg swings:
1 set of 20
Light weight just to test the waters and start low back rehab
Hang on bar 60 seconds
2 x 12 kg overhead squats;
1 set 0f 5 reps
Surprisingly difficult: my shoulders are very inflexible
16 kg weighted chinups:
3 x 4 sets
Dips on bars:
10 reps at slow tempo
2 reps very slow: down, up and pause 10 seconds each
Lots of burn and pump
12 kg swings:
1 set of 20
Light weight just to test the waters and start low back rehab
Hang on bar 60 seconds
2 x 12 kg overhead squats;
1 set 0f 5 reps
Surprisingly difficult: my shoulders are very inflexible
20 November 2010
Today is the classic "when you are in a hotel and have no access to equipment" day. The feast for BW trainees. I am on call at a remote hospital. The theatre is covered by a very competent senior trainee, and I have to jusy be in the vicinity and be available for something horrible. After having lived and trained in South Africa the difference in definitions between these two countries are fairly different. Violent crime and serious road trauma in Australia are rare. I can be on call at a major trauma hospital and not come across a patient with something more serious than a broken arm as the result of fooling around on monkey bars. Well, that's why I am here, away from the stress of crime. It's good when local newspapers, in search of a sensation or scandal, dig up domestic animals rights abuses or seriously discuss the harm of Family Guy for young minds. It's certainly better than discussing a girl shot and killed over her mobile phone or hijack of a car with the mother and her two kids in the middle of Sandton.
But forgive me as I digress. I am working out in the most primal way in the motel room.
Frog stands:
10 sets of 7 seconds
As prescribed by Coach Sommers in his Gymnastic Bodies. Very unusual cramps and spasms all over the body. Good anterior pump. Wrists feel molested.
Chinups (on some decorative boards placed between the cupboard and the wall)
The boards don't look too relaible, and I am moving very slowly (an excuse for superslow of sorts)
7, 6, 7, 7, 4. Last set really slowly both ways, nasty burn at the end.
Handstand pushups:
5 x 3 sets
Right shoulder is sore and too much pressure in the head
Pistols:
3/leg x 7
Stretching
Lizard stretch
Hamstring stretch
A bit of PNF
Finisher: 22 pushups
But forgive me as I digress. I am working out in the most primal way in the motel room.
Frog stands:
10 sets of 7 seconds
As prescribed by Coach Sommers in his Gymnastic Bodies. Very unusual cramps and spasms all over the body. Good anterior pump. Wrists feel molested.
Chinups (on some decorative boards placed between the cupboard and the wall)
The boards don't look too relaible, and I am moving very slowly (an excuse for superslow of sorts)
7, 6, 7, 7, 4. Last set really slowly both ways, nasty burn at the end.
Handstand pushups:
5 x 3 sets
Right shoulder is sore and too much pressure in the head
Pistols:
3/leg x 7
Stretching
Lizard stretch
Hamstring stretch
A bit of PNF
Finisher: 22 pushups
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