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All Black. - First Log

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All Black. - First Log

Post by Black. on Thu Dec 27, 2012 5:20 am

So starting my first workout log. The main goal is 8 consecutive pullups. I'll follow this program [You must be registered and logged in to see this link.] .

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Re: All Black. - First Log

Post by Black. on Thu Dec 27, 2012 5:49 am

27/12/2012

Pullups negatives 5x8
Pushups 25
Squats 54 in 1min.
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Re: All Black. - First Log

Post by Rastaman on Thu Dec 27, 2012 5:51 am

Hi Black, good to see you starting a log.

Good luck with the Pullups - you might find this program helpful, once you finish with Scooby.

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Cheers Chris
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Re: All Black. - First Log

Post by Black. on Thu Dec 27, 2012 6:15 am

Thanks Chris! Nice article !
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Re: All Black. - First Log

Post by itlives on Thu Dec 27, 2012 12:30 pm

How are those negatives done? Are they slow or fast? Can you stop on the way down and hold for a second?
If you can stop, you should stop at the halfway mark. Then, work up to stopping in different places. If you can't stop, slow down the descent.
Doing 5 x 8 negatives, you should be able to do at least 1 good controlled pull-up in no time!
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Re: All Black. - First Log

Post by Black. on Thu Dec 27, 2012 1:30 pm

It takes 2 seconds to lower myself. I think I would manage to hold for a sec. Thanks for advice.
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Re: All Black. - First Log

Post by itlives on Thu Dec 27, 2012 7:40 pm

I think I'd get the negatives down to 4 seconds or more before doing the holds.
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Re: All Black. - First Log

Post by Dave on Thu Dec 27, 2012 9:04 pm

Good advice.
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Re: All Black. - First Log

Post by Black. on Fri Dec 28, 2012 6:59 am

28/12/2012

Squats 30
Box pistols 10/10 ; 10/10 (L/R)
1 leg wall seat 8s/13s (L/R)
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Re: All Black. - First Log

Post by CheesedogTheFirst on Sat Dec 29, 2012 2:00 am

Your log looks good Black! Keep up the good work.
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Re: All Black. - First Log

Post by Black. on Sat Dec 29, 2012 6:24 am

Thanks!

29/12/2012

4 sec. negative pullups were harder than I expected.

Negative pullups 6;5;5;4;4
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Re: All Black. - First Log

Post by Rastaman on Sat Dec 29, 2012 6:28 am

Good work on the negatives.

Stay consistent with them and you'll have your first pull-up sooner than you think!
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Re: All Black. - First Log

Post by itlives on Sat Dec 29, 2012 11:27 am

Black. wrote:Thanks!

29/12/2012

4 sec. negative pullups were harder than I expected.

Negative pullups 6;5;5;4;4
Twice as hard as 2 second negatives!!

Good work, BlackOne !
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Re: All Black. - First Log

Post by Black. on Mon Dec 31, 2012 5:15 am

31/12/2012

Negative pullups 7, 6, 6, 4, 4
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Re: All Black. - First Log

Post by Black. on Tue Jan 01, 2013 11:26 am

01/01/2013

1 leg wall seat 10/10 (L/R)
1 leg hamstring curls 20s/20s (L/R)
Leg raises 10
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Re: All Black. - First Log

Post by Black. on Wed Jan 02, 2013 6:57 am

02/01/2013

Negative pullups 8, 7, 6, 4, 4
Pushups 1, 2, 3, 4, 5, 6, 7, 8, 7, 6, 5, 4, 3, 2, 1


Last edited by Black. on Fri Jan 04, 2013 8:56 am; edited 1 time in total
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Re: All Black. - First Log

Post by Avocadoshake on Wed Jan 02, 2013 7:21 am

Nice pushup ladder
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Re: All Black. - First Log

Post by Iliander on Wed Jan 02, 2013 8:01 am

Hey Black, you're putting in some good work! Nice push-ups indeed. :pushup1:
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Re: All Black. - First Log

Post by Rastaman on Wed Jan 02, 2013 8:06 am

Hi Black.

Your starting to build some good volume in your workouts.

Feels good to work push/pull together.
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Re: All Black. - First Log

Post by Avocadoshake on Wed Jan 02, 2013 9:37 am

Rastaman wrote:Feels good to work push/pull together.

definitely, I personally think push without a little pull feels incomplete as the other way round.
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Re: All Black. - First Log

Post by Black. on Wed Jan 02, 2013 9:40 am

Thank you very much guys!

I've just read an article about the importance of the fitness goals, so I decided to set up my goals for 2013.

1.Be able to do 10 consecutive pullups.
2.Start running.
3.Do 7000 burpees during the year - that means about 20 every day.
4.Increase my pushups to 60.
5.Be able to do 10 dips.
6.Be able to L-sit for 20s.
7.Increase my squats to 150.
8.Improve my flexibility.
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Re: All Black. - First Log

Post by Avocadoshake on Wed Jan 02, 2013 10:14 am

have a look here:
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Re: All Black. - First Log

Post by itlives on Wed Jan 02, 2013 11:40 am

Good goals and doable.
That's 40 burpees for tomorrow, unless you do them later today!
I say that because we did a 200 a week for a year burpee challenge the year before last. If you don't stay on them, the numbers will add up quick!

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Re: All Black. - First Log

Post by CheesedogTheFirst on Thu Jan 03, 2013 12:50 am

Black. wrote:Thank you very much guys!

I've just read an article about the importance of the fitness goals, so I decided to set up my goals for 2013.

1.Be able to do 10 consecutive pullups.
2.Start running.
3.Do 7000 burpees during the year - that means about 20 every day.
4.Increase my pushups to 60.
5.Be able to do 10 dips.
6.Be able to L-sit for 20s.
7.Increase my squats to 150.
8.Improve my flexibility.

Good list! Except you need more burpees :mrgreen:
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Re: All Black. - First Log

Post by Black. on Thu Jan 03, 2013 10:44 am

January 1: 20 burpees
January 2: 20 burpees
January 3: 20 burpees
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Re: All Black. - First Log

Post by itlives on Thu Jan 03, 2013 11:47 am

Good going Black.
I'm proud of a thirteen year old that has goals (of any kind!)
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Re: All Black. - First Log

Post by Avocadoshake on Thu Jan 03, 2013 12:20 pm

itlives wrote:Good going Black.
I'm proud of a thirteen year old that has goals (of any kind!)
good call :up:
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Re: All Black. - First Log

Post by Black. on Fri Jan 04, 2013 8:55 am

04/01/2013

Negative pullups 8 | 8 | 7 | 6 | 5
Pushups 1 | 2 | 3 | 4 | 5 | 4 | 3 | 3 | 2 | 1 (15s rest between sets)
Goblet squats (+10kg) 20 | 15 | 15
Assisted dips 5 | 5 | 4
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Re: All Black. - First Log

Post by itlives on Fri Jan 04, 2013 9:38 am

Nice one Black.
Consider doing this one as a circuit.
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Re: All Black. - First Log

Post by Black. on Fri Jan 04, 2013 11:02 am

Thank you!

January 4: 20 burpees
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Re: All Black. - First Log

Post by Cesar on Fri Jan 04, 2013 1:03 pm

Black. wrote:Thank you!

January 4: 20 burpees

completed all at once?

do 5 more sets and then we are talking. 20 burpees is a quick movement snack.
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Re: All Black. - First Log

Post by Iliander on Fri Jan 04, 2013 1:20 pm

There's nothing wrong with a quick movement snack.
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Re: All Black. - First Log

Post by Avocadoshake on Fri Jan 04, 2013 2:09 pm

Black. wrote:
Goblet squats (+10kg) 20 | 15 | 15
not bad at all
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Re: All Black. - First Log

Post by Dave on Fri Jan 04, 2013 6:03 pm

Excellent work in here so far George. You keep this up and you'll be one fine example of athleticism before there's even any hair on your face!
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Re: All Black. - First Log

Post by Black. on Sat Jan 05, 2013 10:33 am

Thank you guys! You give me motivation to keep training!

January 5: 20 burpees
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Re: All Black. - First Log

Post by Black. on Sun Jan 06, 2013 9:06 am

06/01/2013

Negative pullups 8 | 8 | 7 | 6 | 4
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Re: All Black. - First Log

Post by alexander_a on Sun Jan 06, 2013 9:21 am

Hi mate!

I like your workout from jan 3! if I were you, I'd do that workout often :)

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Re: All Black. - First Log

Post by Avocadoshake on Sun Jan 06, 2013 1:05 pm

Cheesedog wrote:Good list! Except you need more burpees :mrgreen:
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Re: All Black. - First Log

Post by Dave on Sun Jan 06, 2013 4:49 pm

Maybe I'm having deja vu, but I was sure you already posted that.

alexander_a wrote:I like your workout from jan 3! if I were you, I'd do that workout often :)

Definitely do it up! :D
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Re: All Black. - First Log

Post by Avocadoshake on Sun Jan 06, 2013 5:01 pm

Dave.cyco wrote:Maybe I'm having deja vu, but I was sure you already posted that.

Elsewhere, yes, couldn't resist. :D
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Re: All Black. - First Log

Post by itlives on Sun Jan 06, 2013 11:26 pm

Black. wrote:06/01/2013

Negative pullups 8 | 8 | 7 | 6 | 4

Here's where you need a little help. During this workout, if you would have done 5 burpees between each set, you would have done your burpees and had a push/pull session.
Doing a small session like that is ok but you want to work opposite muscle groups. When you do that, it gives the opposite muscles time to rest. But you are still working! It will also build you up in ways just working one set of muscles can't.
Keep at it Black.! 8)

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Re: All Black. - First Log

Post by Black. on Mon Jan 07, 2013 8:06 am

Thanks itlives! But when I do the burpees I feel my legs working a lot and not the chest.

I've just found an easier pullup variation: commando pullups. ( but not from deadhang)
I will add them in my workouts together with negatives.
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Re: All Black. - First Log

Post by Iliander on Mon Jan 07, 2013 8:55 am

Hey Black!

Those not-from-deadhang commando pull-ups, do you mean you first go to the left, then to the right and so on with minimal ROM?
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Re: All Black. - First Log

Post by Black. on Mon Jan 07, 2013 9:01 am

Iliander wrote:Hey Black!

Those not-from-deadhang commando pull-ups, do you mean you first go to the left, then to the right and so on with minimal ROM?

Yes, you're right.

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07/01/2013

Pushups 2 | 4 | 6 | 8 | 10 | 12 | 10 | 8 | 6 | 4 | 2
Box pistols (+5kg) 8/8 , 8/8 (L/R)
Box pistols (+10kg) 2/2 (L/R)

January 6: 20 burpees
January 7: 20 burpees
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Re: All Black. - First Log

Post by alexander_a on Mon Jan 07, 2013 9:18 am

I had a routine when I was 13, it was the year I started training at all. It consisted of doing pushups, sets of 50, up to 500 a day. Same with situps. The routine was great, not well rounded, but it got me in shape, ripped and with more muscle than my friends. Point is, don't take routines, progressions and special exercises to seriously, just hammer away at what you enjoy and get the time in. I think it's very cool that you'll be a true training beast before 15 years old :D


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Re: All Black. - First Log

Post by itlives on Mon Jan 07, 2013 12:02 pm

Black. wrote:Thanks itlives! But when I do the burpees I feel my legs working a lot and not the chest.
.

I was just trying to give you an option for a more balanced workout. You could always just do a variety of push -up that you will feel- like pike or incline.

As said before, I'm glad you're working out at all. Most kids your age aren't!

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Re: All Black. - First Log

Post by Dave on Mon Jan 07, 2013 12:53 pm

Agreed. As time goes on and you gain more experience, then you'll naturally start to learn what types of training works best for you and you'll develop into a well rounded (not to mention extremely fit) trainee.
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Re: All Black. - First Log

Post by Black. on Tue Jan 08, 2013 9:32 am

08/01/2013

Negative pullups 8 | 8 | 8 | 7 | 5
supersetted with
Burpees 5 | 5 | 5 | 5

Commando pullups 1 | 1

January 8: 20 burpees
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Re: All Black. - First Log

Post by Black. on Wed Jan 09, 2013 10:00 am

09/01/2013

Assisted dips 4 | 3 | 3 | 3 | 4
Crow stand
Knee diamond pushups

January 9: 20 burpees
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Re: All Black. - First Log

Post by Black. on Fri Jan 11, 2013 1:21 pm

Guys I need your help!
Do you think that Convict conditioning is a good program ?
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Re: All Black. - First Log

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