PhysicalCulture.canadian-forum.com
Some parts of the forum are not accessible to non-members, so be sure to join right away!

Post your training log, get involved in challenges, and add to our vault of fitness and physical culture wisdom!



Messages posted on this forum express the opinions of their respective authors and not necessarily those of anyone else. You agree to not hold anyone responsible for the content of any post but the author thereof and anyone who expresses agreement with him or her.

Messages with an attacking, demeaning or slanderous tone are prohibited.

Messages or usernames which promote, evoke or encourage unlawful, lewd or immoral practices are prohibited.

Vulgarities, curses and racial slurs as well as religious blasphemies, curses and exclamations, are offensive and neither pleasant nor welcome.

Copyrighted materials may not be posted without the express approval of the copyright holder, such approval to be displayed along with the content. If you notice material that is copyrighted but no permission is listed with it, you agree to report it to a moderator or to admin.

Post your messages only once. Double posting (this does not refer to accidentally replying twice to a post, but to creating multiple threads with identical content in multiple sections of the forum) is incredibly annoying and double posts will be deleted.

Make an effort on grammar and spelling. Using nothing but SMS-style language or l33t speech (ex: y r u h3re m8?) is unsophisticated, annoying and not welcome!

You accept that messages contravening the listing above may be edited or removed without need for notice and that transgressions deemed severe enough may be met with banning. Be helpful, kind and respectful to one another, and let's keep this community great!

All Black. - First Log

Page 12 of 12 Previous  1, 2, 3 ... 10, 11, 12

View previous topic View next topic Go down

Re: All Black. - First Log

Post by Black. on Sat Nov 09, 2013 1:02 pm

11/09

first workout:
- 2x2 assisted OACs alternated with 2x1 straight arm assisted OAC negatives
- 3x10s board tuck maltese alternated with 3x3 half HeSPUs

second workout:
-l-sit to tuck planche (3s holds) 3x4
-5kg dbs side raises 3x7
-5kg dbs high pulls 2x15
-10kg db swings x50

My conditioning sucks!!:no: 
avatar
Black.
Masterful
Masterful

Posts : 509
Reputation : 20
Join date : 2012-12-23
Age : 18
Location : Romania

Back to top Go down

Re: All Black. - First Log

Post by Black. on Tue Nov 12, 2013 1:30 pm

today:

l-sit dips - 3x3
OAC + 2 fingers - 3x3
slow HeSPUs - 2x1
one leg FL pulls - 2x4
board tuck maltese - 3x6s

assisted pistols - 2x10
pistols - 3x3
deep calf raises - 40,30,20,10
half RLCs - 3x5
intermediate shrimp squats - 2x1
avatar
Black.
Masterful
Masterful

Posts : 509
Reputation : 20
Join date : 2012-12-23
Age : 18
Location : Romania

Back to top Go down

Re: All Black. - First Log

Post by Iliander on Tue Nov 12, 2013 3:27 pm

Black. wrote:today:

l-sit dips - 3x3
OAC + 2 fingers - 3x3
slow HeSPUs - 2x1
one leg FL pulls - 2x4
board tuck maltese - 3x6s

assisted pistols - 2x10
pistols - 3x3
deep calf raises - 40,30,20,10
half RLCs - 3x5
intermediate shrimp squats - 2x1
great workout bro!!!
avatar
Iliander
Incredible
Incredible

Posts : 2300
Reputation : 52
Join date : 2012-11-30
Age : 20
Location : Belgium

Back to top Go down

Re: All Black. - First Log

Post by Rastaman on Wed Nov 13, 2013 5:55 am

Hey mate, haven't tried the scapular pulls yet,  but have started  using his scapular  mobility drills before my HSPU workouts.  Feel great on the shoulders.
[You must be registered and logged in to see this link.]
avatar
Rastaman
Incredible
Incredible

Posts : 1736
Reputation : 56
Join date : 2012-12-01
Age : 44

Back to top Go down

Re: All Black. - First Log

Post by Black. on Sat Nov 16, 2013 10:11 am

I've seen that routine before but I don't have any resistance bands. Maybe I should buy one.
avatar
Black.
Masterful
Masterful

Posts : 509
Reputation : 20
Join date : 2012-12-23
Age : 18
Location : Romania

Back to top Go down

Re: All Black. - First Log

Post by Black. on Sat Nov 16, 2013 10:14 am

11/14

w. pullups 20kg x 3x1
HeSPUs 3x1
assisted OACs 2x1
pseudo pl pushups 2x4

11/16

assisted OACs 4x1
HeSPUs 4x1

later
1 tuck pl pushup , 10s tuck maltese x3
adv. tuck fl 2x6s
avatar
Black.
Masterful
Masterful

Posts : 509
Reputation : 20
Join date : 2012-12-23
Age : 18
Location : Romania

Back to top Go down

Re: All Black. - First Log

Post by Black. on Sat Nov 16, 2013 1:33 pm

So planche and front lever are progressing very slow. I need a plan on these.
I'll be working 4 days a week to acheive them.
Front lever: 60s tuck on rings, 60s flat tuck on rings, 60s half adv. tuck on rings/bar.
Planche: 60s lean, 60s decline lean, 60s tuck, 60s tuck maltese.
+ fl rows, pl pushups and hbh for core
avatar
Black.
Masterful
Masterful

Posts : 509
Reputation : 20
Join date : 2012-12-23
Age : 18
Location : Romania

Back to top Go down

Re: All Black. - First Log

Post by Iliander on Sat Nov 16, 2013 2:06 pm

Black. wrote:So planche and front lever are progressing very slow. I need a plan on these.
I'll be working 4 days a week to acheive them.
Front lever: 60s tuck on rings, 60s flat tuck on rings, 60s half adv. tuck on rings/bar.
Planche: 60s lean, 60s decline lean, 60s tuck, 60s tuck maltese.
+ fl rows, pl pushups and hbh for core
looks like a good plan.

btw how are your dragon flags? since i started doing dragon flags my front lever improved
avatar
Iliander
Incredible
Incredible

Posts : 2300
Reputation : 52
Join date : 2012-11-30
Age : 20
Location : Belgium

Back to top Go down

Re: All Black. - First Log

Post by Dave on Sat Nov 16, 2013 3:08 pm

I have to figure out a way to do these in my garage...
avatar
Dave
Admin
Admin

Posts : 7971
Reputation : 169
Join date : 2012-11-30
Age : 36
Location : Peterborough, Canada

http://physicalculture.canadian-forum.com

Back to top Go down

Re: All Black. - First Log

Post by Iliander on Sat Nov 16, 2013 3:20 pm

Dave wrote:I have to figure out a way to do these in my garage...
dragon flags?
avatar
Iliander
Incredible
Incredible

Posts : 2300
Reputation : 52
Join date : 2012-11-30
Age : 20
Location : Belgium

Back to top Go down

Re: All Black. - First Log

Post by Dave on Sat Nov 16, 2013 4:06 pm

Yep.  I don't have a bench, so in other words, I just have to throw one together.  Think I'll do it now actually, since I have some wood lying around and the day off.

Sorry good Black for ye ol' hijack.
avatar
Dave
Admin
Admin

Posts : 7971
Reputation : 169
Join date : 2012-11-30
Age : 36
Location : Peterborough, Canada

http://physicalculture.canadian-forum.com

Back to top Go down

Re: All Black. - First Log

Post by Iliander on Sat Nov 16, 2013 4:09 pm

Dave wrote:Yep.  I don't have a bench, so in other words, I just have to throw one together.  Think I'll do it now actually, since I have some wood lying around and the day off.

Sorry good Black for ye ol' hijack.
eh, you don't need a bench at all.

just something to put your hands under, with your shoulder blades touching the floor.
avatar
Iliander
Incredible
Incredible

Posts : 2300
Reputation : 52
Join date : 2012-11-30
Age : 20
Location : Belgium

Back to top Go down

Re: All Black. - First Log

Post by Black. on Sun Nov 17, 2013 8:39 am

Iliander wrote:btw how are your dragon flags? since i started doing dragon flags my front lever improved
Not very good. I may be able to do a couple of straddle df's. I'm gonna implement these too in my training.

Dave wrote:Sorry good Black for ye ol' hijack.
Sorry, I don't understand what you're saying.:| 
avatar
Black.
Masterful
Masterful

Posts : 509
Reputation : 20
Join date : 2012-12-23
Age : 18
Location : Romania

Back to top Go down

Re: All Black. - First Log

Post by Iliander on Sun Nov 17, 2013 9:32 am

Dave apologized for hijacking the thread. :toothy: 
avatar
Iliander
Incredible
Incredible

Posts : 2300
Reputation : 52
Join date : 2012-11-30
Age : 20
Location : Belgium

Back to top Go down

Re: All Black. - First Log

Post by itlives on Sun Nov 17, 2013 10:26 am

Sometimes we forget it's a world wide web. For some, English is not the primary language. Which brings to mind, Black. you're English is excellent!
avatar
itlives
Moderator, Selective Germaphobe
Moderator, Selective Germaphobe

Posts : 4244
Reputation : 162
Join date : 2012-11-30
Age : 61
Location : Shreveport Louisiana

Back to top Go down

Re: All Black. - First Log

Post by Iliander on Sun Nov 17, 2013 10:37 am

itlives wrote:Sometimes we forget it's a world wide web. For some, English is not the primary language. Which brings to mind, Black. you're English is excellent!
:toothy: 
avatar
Iliander
Incredible
Incredible

Posts : 2300
Reputation : 52
Join date : 2012-11-30
Age : 20
Location : Belgium

Back to top Go down

Re: All Black. - First Log

Post by itlives on Sun Nov 17, 2013 8:24 pm

:) See? You caught that! Most American kids don't know the difference between your and you're.

You're sure that's your bear?
avatar
itlives
Moderator, Selective Germaphobe
Moderator, Selective Germaphobe

Posts : 4244
Reputation : 162
Join date : 2012-11-30
Age : 61
Location : Shreveport Louisiana

Back to top Go down

Re: All Black. - First Log

Post by Dave on Mon Nov 18, 2013 1:18 am

Iliander wrote:
itlives wrote:Sometimes we forget it's a world wide web. For some, English is not the primary language. Which brings to mind, Black. you're English is excellent!
:toothy: 
You guys! :laugh2: :wave: 
avatar
Dave
Admin
Admin

Posts : 7971
Reputation : 169
Join date : 2012-11-30
Age : 36
Location : Peterborough, Canada

http://physicalculture.canadian-forum.com

Back to top Go down

Re: All Black. - First Log

Post by Dave on Mon Nov 18, 2013 1:19 am

Iliander wrote:
Dave wrote:Yep.  I don't have a bench, so in other words, I just have to throw one together.  Think I'll do it now actually, since I have some wood lying around and the day off.

Sorry good Black for ye ol' hijack.
eh, you don't need a bench at all.

just something to put your hands under, with your shoulder blades touching the floor.
I'm not that strong at DFs, so I like to have the option of hanging my legs off the end of the bench and bending them for drop sets. That and I do like what bench presses do to my arms, chest and shoulders.
avatar
Dave
Admin
Admin

Posts : 7971
Reputation : 169
Join date : 2012-11-30
Age : 36
Location : Peterborough, Canada

http://physicalculture.canadian-forum.com

Back to top Go down

Re: All Black. - First Log

Post by Black. on Tue Nov 19, 2013 12:13 pm

11/18

assisted OAC: 2x1
HeSPU: 2
FKP on knees: 3x15
SA DB flyes: 3x3

11/19

FL work:
tuck on rings: 40s
flat tuck on rings: 20s
half adv. tuck on rings: 2x10s

PL work:
lean: 30s
tuck: 25s
tuck maltese: 12s

Core work:
bent HBH: 30s
OL HBH: 2x30s
adv. OL DF: 2x4
HLR plus: 6

Leg work:
pistols: 3x6
assisted OL sliding leg curl: 5,4,3
deep OL calf raises +10kg: 3x6


Last edited by Black. on Tue Nov 19, 2013 12:55 pm; edited 1 time in total
avatar
Black.
Masterful
Masterful

Posts : 509
Reputation : 20
Join date : 2012-12-23
Age : 18
Location : Romania

Back to top Go down

Re: All Black. - First Log

Post by Black. on Tue Nov 19, 2013 12:54 pm

Forgot about legs, so I did e few exercices this evening.
avatar
Black.
Masterful
Masterful

Posts : 509
Reputation : 20
Join date : 2012-12-23
Age : 18
Location : Romania

Back to top Go down

Re: All Black. - First Log

Post by Black. on Thu Nov 21, 2013 1:07 pm

11/20

FL work:
flat tuck rows on rings: 3x3

PL work:
tuck pushups: 3x1

Pull work:
assisted OACs: 1x3

11/21

Pull work:
-10kg added-
regular chinups: 3
close chinups: 3
wide pullups: 3
regular pullups: 3
close pullups: 3

towel pullups: 7

Push work:
5 minutes HeSPUs EDT: 5 reps
deficit pushups: 15,10,5
avatar
Black.
Masterful
Masterful

Posts : 509
Reputation : 20
Join date : 2012-12-23
Age : 18
Location : Romania

Back to top Go down

Re: All Black. - First Log

Post by Dave on Thu Nov 21, 2013 3:49 pm

Putting in some great work!
avatar
Dave
Admin
Admin

Posts : 7971
Reputation : 169
Join date : 2012-11-30
Age : 36
Location : Peterborough, Canada

http://physicalculture.canadian-forum.com

Back to top Go down

Re: All Black. - First Log

Post by itlives on Thu Nov 21, 2013 4:35 pm

Finally did some scapular pulls last night. I liked the feel of them!
avatar
itlives
Moderator, Selective Germaphobe
Moderator, Selective Germaphobe

Posts : 4244
Reputation : 162
Join date : 2012-11-30
Age : 61
Location : Shreveport Louisiana

Back to top Go down

Re: All Black. - First Log

Post by Black. on Sat Nov 23, 2013 6:23 am

Dave wrote:Putting in some great work!
Thank you Dave!

itlives wrote:Finally did some scapular pulls last night. I liked the feel of them!
Yeah, they are great scapula finishers.;) 
avatar
Black.
Masterful
Masterful

Posts : 509
Reputation : 20
Join date : 2012-12-23
Age : 18
Location : Romania

Back to top Go down

Re: All Black. - First Log

Post by Black. on Sat Nov 23, 2013 6:26 am

23/11

Pullups to chest: 3x3
Tricep extensions: 3x8
Half advanced tuck front lever: 3x8s
Deep dips(almost to chin): 5x1
Towel pullups: 2x5
Wide HeSPUs: 3x3
Tuck planche: 3x20s

I'm quite happy with the HeSPUs and tuck planche. I did them at the end of the workout, so I'm surprised to see such "high" numbers. Finally I'm seeing progress on these.
avatar
Black.
Masterful
Masterful

Posts : 509
Reputation : 20
Join date : 2012-12-23
Age : 18
Location : Romania

Back to top Go down

Re: All Black. - First Log

Post by Black. on Mon Nov 25, 2013 10:43 am

11/24

Sphinx pushups (extended ROM): 3x8
OAC hold +5kg: 2x10s
Tuck BL pullups: 3x1
Modified sphinx pushups: 2x5
HeSPUs: 3x1

11/25

Ring tuck FL rows: 3x5
Tuck PL pushups: 3x2
High pullups: 3x3
Impossible eccentrics: 3x3
Pistols: 2x5
Pistols +5kg: 2x2
avatar
Black.
Masterful
Masterful

Posts : 509
Reputation : 20
Join date : 2012-12-23
Age : 18
Location : Romania

Back to top Go down

Re: All Black. - First Log

Post by Black. on Thu Nov 28, 2013 11:12 am

11/26

Assisted middle OAC hold: 3x7s
L-sit dips (full ROM): 5x1
Assisted one arm l-sit: 3x5s
High pullups: 3x3
Tricep extension: 2x5

11/27

Close pullups: 10/8/6
Wide HeSPUs: 3x3

later:
HeSPUs (extended ROM): 4x1
L-sit raises: 3x3

11/28

DB planche supersetted DB front lever: 3x10s
Hollow body hold: 3x15s
Impossible partials: 3x3
avatar
Black.
Masterful
Masterful

Posts : 509
Reputation : 20
Join date : 2012-12-23
Age : 18
Location : Romania

Back to top Go down

Re: All Black. - First Log

Post by itlives on Thu Nov 28, 2013 1:43 pm

New one - what is an impossible extension?

Good work in here!
avatar
itlives
Moderator, Selective Germaphobe
Moderator, Selective Germaphobe

Posts : 4244
Reputation : 162
Join date : 2012-11-30
Age : 61
Location : Shreveport Louisiana

Back to top Go down

Re: All Black. - First Log

Post by Black. on Thu Nov 28, 2013 1:59 pm

[You must be registered and logged in to see this link.]

This is a long term goal. I do them between two chairs in l-sit position.
avatar
Black.
Masterful
Masterful

Posts : 509
Reputation : 20
Join date : 2012-12-23
Age : 18
Location : Romania

Back to top Go down

Re: All Black. - First Log

Post by Black. on Sat Nov 30, 2013 9:25 am

11/30

Assisted OACs: 3x1
HeSPUs: 2/1/1
High pullups: 3x3
Tricep extensions: 3x5
Ring flat tuck FL rows: 3x3
Tuck PL pushups (extended ROM): 3x2
Adv. tuck FL: 2x5s
Flat tuck PL: 2x8s
avatar
Black.
Masterful
Masterful

Posts : 509
Reputation : 20
Join date : 2012-12-23
Age : 18
Location : Romania

Back to top Go down

Re: All Black. - First Log

Post by Black. on Mon Dec 02, 2013 11:44 am

12/1

Wide pullups: 3x7
Deep dips: 3x2

12/2

Adv. tuck FL: 3x7s
Flat tuck PL: 3x10s
OAC -5.5kg: 1/2 ROM left, 3/4 ROM right
Half adv. tuck FL rows: 2x3
Tuck PL pushups: 2x4

Next time I'm going to use 8kg for OAC counterweight. I'm sure I can hit one rep with both arms.
avatar
Black.
Masterful
Masterful

Posts : 509
Reputation : 20
Join date : 2012-12-23
Age : 18
Location : Romania

Back to top Go down

Re: All Black. - First Log

Post by Black. on Thu Dec 12, 2013 12:22 pm

12/6

OAC -10kg: 4x1
Impossible negatives: 4x3

12/8

FG hang: 3x10s
Chest to bar pullups with 5s hold: 3x1
Tuck PL pushups (extended ROM): 3x2
Ring tuck FL rows: 3x4
Tricep extensions: 3x6

12/10

HeSPUs: 3x2
Ball assisted adv. tuck PL: 3x10s
Impossible partials: 3x3
Max tuck PL: 35s
Tricep extensions: 3x7
Tuck PL (fingers facing bacwards): 3x5s
Handstands

12/11

Handstands

12/12

Assisted OACs: 3x2
Diamond grip tricep extensions: 3x4
Ring tuck FL rows: 2x5
Ball assisted one leg PL: 4x10s
One lef dragon flags: 4x6
Dragon flag negatives: 3x3
Max ball PL lean: 30s
Handstands
avatar
Black.
Masterful
Masterful

Posts : 509
Reputation : 20
Join date : 2012-12-23
Age : 18
Location : Romania

Back to top Go down

Re: All Black. - First Log

Post by Black. on Mon Dec 23, 2013 8:21 am

12/13

L-sit +2.8kg: 2x8s
L-sit +2kg: 2x10s
L-sit +0.8kg: 2x10s
Maltese bench press (5kg DB's): 3x7
Impossible negatives: 2x2
DB curls (5kg): 2x15

12/14

V hanging leg raises: 3x5
OAC negatives: 2x1

12/15

Handstands

12/17

Handstands

12/18

Uneven tuck PL: 2x15s
Flat tuck PL: 2x6s
Dragon flags: 2x1

12/19

Assisted OACs: 3x2
HeSPUs: 2x3
Assisted OACs: 2x1
HeSPUs (as close as possible): 2x1
Handstands

12/20

High one leg FL: 6x7s
Flat tuck PL: 5x5s
One leg dragon flags: 2x7
Straddle dragon flags: 2x3
Dragon flags: 3x1
Toes to bar: 4,2
Handstands

12/21

Chinups +20kg: 3x2
Wide HeSPUs: 3x5
Elevated HeSPUs: 2x1
BTN pullups: 8,7

12/23

Pullups +20kg: 3x1
HeSPUs: 3x3
Chinups +23kg: 3x1
Elevated HeSPUs: 3x1
Pullups +10kg: 6
avatar
Black.
Masterful
Masterful

Posts : 509
Reputation : 20
Join date : 2012-12-23
Age : 18
Location : Romania

Back to top Go down

Re: All Black. - First Log

Post by Black. on Fri Dec 27, 2013 11:27 am

12/24

One leg FL: 3x3s
Flat tuck PL: 3x4s
Adv. tuck FL: 3x5s
Tuck PL: 30s
Impossible partials: 3x1
Impossible negatives: 3x1
Dragon flags: 1,f
Straddle dragon flags: 4
Handstands

later

Tuck PL (fingers facing backwards): 10s,9s,7s, (on DBs)15s
High one leg FL: 2x10s
Crooked FL: 2x4s
Pseudo PL pushups on DB's: 2x2

12/26

Chinups +20kg: 2x2
alternated with
High chinups: 2x5

12/27

Weighted chinups:
+25kg: 2x1 PR almost 50% BW
+23kg: 3x1
+20kg: 2,1

HeSPUs:
regular: 3x2
wide: 2x3
avatar
Black.
Masterful
Masterful

Posts : 509
Reputation : 20
Join date : 2012-12-23
Age : 18
Location : Romania

Back to top Go down

Re: All Black. - First Log

Post by Black. on Tue Dec 31, 2013 10:20 am

12/28

Wall handstands: 2x45s
Tuck PL pushups on DBs: 3x2
Adv. tuck FL: 3x5s
Tuck PL: 2x20s
Bent straddle l-sit: 2x25s
Handstands

12/30

Assisted OACs: 3x1
HeSPUs: 3x2
Frenchies:1, (+1kg) 1
Flat tuck PL: 7x3s

12/31

Bent arm one leg FL: 4x8s
Impossible partial + negative: 2x3
Chinups +20kg: 3,2,1
Slow HeSPUs: 3x1
Frenchie +3kg: 1
Handstands
avatar
Black.
Masterful
Masterful

Posts : 509
Reputation : 20
Join date : 2012-12-23
Age : 18
Location : Romania

Back to top Go down

Re: All Black. - First Log

Post by Sponsored content


Sponsored content


Back to top Go down

Page 12 of 12 Previous  1, 2, 3 ... 10, 11, 12

View previous topic View next topic Back to top

- Similar topics

 
Permissions in this forum:
You cannot reply to topics in this forum