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Just Plain Hard Work

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Re: Just Plain Hard Work

Post by Rastaman on Tue Aug 05, 2014 5:03 am

Rest Day,
Just handstands.

CCTommy wrote:Thats a lot of sets :D  good work

Thanks mate.  Something I've been thinking about actually, might reduce the number of sets to 15 sets: 13 x 7 reps and 5,4 reps.  Should hopefully be able to do 100/100 in sub 30:00 next workout.
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Re: Just Plain Hard Work

Post by Rastaman on Wed Aug 06, 2014 8:56 pm

Yesterday
Handstands

Pull-up/HeSPU EDT
7/7 reps x 10 sets and 5/5 x 6 sets
Total 99 Pull-ups / 100 HeSPU
Time: 31:24

The 7 rep sets were too much to maintain with minimal rest on the Pull-ups.  Could only manage 4 reps on last set and to be honest my pull-up form was very ordinary towards the end.  HeSPUs still comfortable at the end.  Back to 5 rep sets with reducing rest time.
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Re: Just Plain Hard Work

Post by Rastaman on Sat Aug 09, 2014 3:12 am

Friday

AM
Handstands
HeSPU burnout
29, 3 min, 18, 2 min, 10, 1 min, 5, 30 sec, 4, 15 sec, 2, 10 sec, 1

Shrimps worked in rest periods:
2/2, 2/2,1/1,1/1

Plank Circuit x 3 Rounds
1.  Long Plank with armpit touch x10/10
2.  Box Plank 10/10
3.  Hard style 10 sec x 3 (5 sec rest)

Today

Handstands

Pull-up burnout:
21, 3 mins, 15, 2 min, 10, 1 min, 6, 30 sec, 4, 15 sec, 2, 10 sec, 1

One Arm bridge push-ups worked in rest periods:
2/2,2/2,2/2,1/1

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Re: Just Plain Hard Work

Post by Rastaman on Sun Aug 10, 2014 1:05 am

Today

Handstands

Diamond HeSPU & Shrimps GTG


Plank Circuit x 2 Rounds
1. Long Plank with armpit touch x10/10
2. Box Plank 10/10
3. Hard style 10 sec x 3 (5 sec rest)

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Re: Just Plain Hard Work

Post by CCTommy on Mon Aug 11, 2014 11:17 am

29 hespu :D ? crazy numbers !
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Re: Just Plain Hard Work

Post by Rastaman on Tue Aug 12, 2014 4:52 am

Thanks Tommy.

Today

Handstands

HeSPU
Diamond: 2 reps
Diamond + 5 kg : 1 rep
HeSPU + 15 KG: 2 reps, 1,1

Superset with:

Pullups/Chinups
+ 20 Kg: 2 reps
+ 25 Kg: 2 reps
+ 30 Kg: 2 reps
+ 36 Kg: 1 rep
+ 40 Kg: 1 rep
+ 45 Kg: 1 rep

# Need to invest in a dip belt or something.  45 Kg is the most I can get out of my dive belt with 2 x  10 Kg dumbbells and a 16 Kg kettlebell hanging from it.
Can't really find a safe way to add weight to the HeSPU's
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Re: Just Plain Hard Work

Post by CCTommy on Tue Aug 12, 2014 8:24 am

Rastaman wrote:Thanks Tommy.

Today

Handstands

HeSPU
Diamond: 2 reps
Diamond + 5 kg : 1 rep
HeSPU + 15 KG: 2 reps, 1,1

Superset with:

Pullups/Chinups
+ 20 Kg: 2 reps
+ 25 Kg: 2 reps
+ 30 Kg: 2 reps
+ 36 Kg: 1 rep
+ 40 Kg: 1 rep
+ 45 Kg: 1 rep

# Need to invest in a dip belt or something.  45 Kg is the most I can get out of my dive belt with 2 x  10 Kg dumbbells and a 16 Kg kettlebell hanging from it.
Can't really find a safe way to add weight to the HeSPU's


A weightvest is safe, but expensive :)
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Re: Just Plain Hard Work

Post by Rastaman on Tue Aug 12, 2014 9:19 am

Cheers Tommy, might have to look into a 20/30 kg vest I think.
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Re: Just Plain Hard Work

Post by CCTommy on Tue Aug 12, 2014 10:22 am

Rastaman wrote:Cheers Tommy, might have to look into a 20/30 kg vest I think.

do that! how do you add weight to your hespu now?
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Re: Just Plain Hard Work

Post by Rastaman on Tue Aug 12, 2014 4:35 pm

I' use a scuba diving weight belt that fits comfortably around my waist. Works we'll, but limited.
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Re: Just Plain Hard Work

Post by Rastaman on Wed Aug 13, 2014 4:54 am

Handstands, Skin the Cat, FL 1 leg straight

HLR 12,10 (Slow tempo)

Shrimps:
2/2,1/1,1/1,1/1

Wall Walks, Closing Bridge,

One Arm/One leg revolving corner Bridges x 2

One Arm Bridge Pushups: 1/1 x 2

Plank Circuit x 2 Rounds
1. Long Plank with armpit touch x10/10
2. Box Plank 10/10
3. Hard style 10 sec x 3 (5 sec rest)

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Re: Just Plain Hard Work

Post by Rastaman on Wed Sep 03, 2014 3:26 am

Been a while since I last posted a workout.  Finding it hard to focus on much else than work at the moment.

Yesterday, decided to do a mountaiin climb/bush walk.  Was rated as a 7/10, and 1 1/2 hour for experienc e climbers.  Did it  in just under an hour, had to push pretty hard though.  Spent an hour at the summit doing some bridging -Amazing View!

Today:
Did another bush walk and excercise circuit, made up  of pullup bars, monkey bars and suspended uneven rings.  Worked several sets of various pullups  and chins and one arm hangs and lockoffs.

Later:   No rest between supersets, 30 sec rest between each set:

HeSPU x 15 reps superset  with over head dumbbell press x 10  reps
Pushups x 20,  SS with Dumbell Press x 10/10
Incline pushups x 15, SS with incline dumbbell press 7/7
Diamond Pushups x 10, SS with Tricep extensions x 10
Dumbell Flies x 10, SS with Furniture slide pushups x 6
Planke x 30 sec, SS with AB rollout x 3
HLR x 10
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Re: Just Plain Hard Work

Post by itlives on Wed Sep 03, 2014 11:17 am

Nice work Rastaman!
I think I'll start a thread of pic of places we workout in.
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Re: Just Plain Hard Work

Post by Rastaman on Wed Sep 03, 2014 6:07 pm

Thanks Mike, saw the thread. Have a couple of pics, should be able to get a cool snap of Bridge Hold on the summit in a few days!
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Re: Just Plain Hard Work

Post by GreekPT on Thu Sep 04, 2014 3:33 am

Strong like Bulle!! has hereby been updated to:

Stronggg like Rasta!!!

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Re: Just Plain Hard Work

Post by itlives on Thu Sep 04, 2014 2:56 pm

Post up the pics, BULL!
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Re: Just Plain Hard Work

Post by CCTommy on Tue Sep 23, 2014 10:13 am

waiting for an update =D
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Re: Just Plain Hard Work

Post by Rastaman on Mon Oct 27, 2014 9:08 am

Have not been working out as consistently as I would  like.

Handstands, HeSPU 9 reps (max set :roll: )
Pullups strict slow  wide: 7 reps
Wall walks x 3
Hanging leg raises TTB x 5 and HLR x5
Knee Taps 2/2
Stand to stand bridges x 3
OAC with assist hand  at elbow x3/3
Shrimp Squats 2/2
One arm bridge pushups 7/7 (PR - not sure how after not training these for so long.  First time I've worked these after solid stand to stand stuff.  Felt like I was pushing through with the hips  into  bridge and the 1 arm push was  just finishing the movement, whereas previous movements were more about focusing on arm strength pushing into bridge)
OAC Top Lockoff: 15 sec L and R
AB slide outs x5 (only kneeling)

NEED TO LOG AND STAY MOTIVATED.
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Re: Just Plain Hard Work

Post by Dave on Mon Oct 27, 2014 1:25 pm

Don't we all....
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Re: Just Plain Hard Work

Post by Brahma Bill on Mon Oct 27, 2014 7:57 pm

Dave wrote:Don't we all....
X2
been a lot of that going around lately
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Re: Just Plain Hard Work

Post by Rastaman on Wed Oct 29, 2014 5:45 am

Yesterday
Stiff and sore, joint mobility and foam rolling

Today:
Handstands
HeSPU: 10,10,7
AB roll outs kneeling: x 5
AB roll outs standing: x 3 @ 6" from wall

# not much of a workout I know, but have made a commitment to myself to do something every other day at the very least.... Quite happy if you guys hold me to it!
One positive with the recent break from training is that any little niggling injuries are now fully healed. The groin is 200% ... Full Standing AB rollouts are now a reality again.
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Re: Just Plain Hard Work

Post by Rastaman on Thu Oct 30, 2014 12:47 am

Today:

1 1/2 hours of bushwalking.  Found a cool botanical gardens not far from where I'm staying with plenty of good walking tracks through rainforest.  Plenty of Shrimps, bridges and handstands along the way.

Shrimps: 2/2 x 2:  2 Full ROM reps on the right leg is a PR
Bridging:  Tree wall walks, stand to stand bridges and 0ne arm bridge pushups
Handstands x 3

At home:
Wide Pullups with 5 sec deadhangs x 5
Shirt Pullups x 5
HLR - TTB x 6 & 4
OAC with towel shirt assist 2/2 x2
      with 2 finger assist: 1/1
      with index finger assist: 1/1
      with pinky assist 1/1
Top Lockoff: 10/10 sec
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Re: Just Plain Hard Work

Post by CCTommy on Thu Oct 30, 2014 5:33 pm

Rastaman wrote:Today:

1 1/2 hours of bushwalking.  Found a cool botanical gardens not far from where I'm staying with plenty of good walking tracks through rainforest.  Plenty of Shrimps, bridges and handstands along the way.

Shrimps: 2/2 x 2:  2 Full ROM reps on the right leg is a PR
Bridging:  Tree wall walks, stand to stand bridges and 0ne arm bridge pushups
Handstands x 3

At home:
Wide Pullups with 5 sec deadhangs x 5
Shirt Pullups x 5
HLR - TTB x 6 & 4
OAC with towel shirt assist 2/2 x2
      with 2 finger assist: 1/1
      with index finger assist: 1/1
      with pinky assist 1/1
Top Lockoff: 10/10 sec

Nice workout! and congrats to pb :)
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Re: Just Plain Hard Work

Post by Rastaman on Sun Nov 02, 2014 7:45 am

Cheers Tommy.

Short core workout tonight:

Bridging :  static holds, wall walks, alternating one arm & one leg holds, stand to stands & one arm stand to stands, one arm bridge push-ups.
AB rollouts:  kneeling and standing.  Worked up to 7 ft from wall.  These are feeling good, just keeping form tight and staying away from all out efforts at this stage... the groin injury is still in the back of my mind.
Shrimps : couple of light sets.
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Re: Just Plain Hard Work

Post by Rastaman on Wed Nov 05, 2014 3:41 am

Yesterday:
6 hour drive back to work...
Foam rolling and stand to stand bridges to sort out stiff,  sore back.  Stand to stand x 5 reps.
Handstands and HeSPU x 11 reps

Today;
Foam rolling/joint mobility
Handstands and skin the cat
HeSPU x 12 reps
Shrimps 1/1,2/2,1/1  ; hitting 2 reps solidly now on the right leg and my balance issues  seem to have sorted itself out.
Wall walks  x 3 progressively moving closer to the wall
Stand to stand bridges x 6 slow reps

OAC work:
Slow negatives with pauses x2/2
With index finger assist 1/1
With pinky assist 1/1
Top lockoffs: 12/12 sec x 2

Hanging Leg raises: TTB x 5 + 10 vraises

AB rollouts: kneeling x1,  standing 7ft from wall x 3
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Re: Just Plain Hard Work

Post by Rastaman on Thu Nov 06, 2014 7:31 am

Today

1.5 hour bush walk, with shrimps and bridges.

Shrimps: 1/1,2/2,3/3 : PR on right leg

Tree wall walks, stand to stand bridges x4

Later...

Handstands, HeSPU x 12 reps
                  HeSPU ladder: 2,4,6,8,6,4,2
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Re: Just Plain Hard Work

Post by Rastaman on Mon Nov 10, 2014 8:23 pm

Friday:
Had a 6 hour drive home from work, with a 30 min road side stop:

Foam rolling back and joint mobility.
Handstands
Wall walks
Stand to stand bridges
Shrimp squats

Sunday:  
Whilst driving back to work:
Wall walks
Stand to stand bridges
1 arm bridge holds
Shrimp squats: 4/4 :PR on right leg
HeSPU: 12 reps

Monday:
1 hour bush walk through botanical  gardens:

Tree Wall Walks
Stand to stand bridges
Shrimps: 1/1,5/5  : PR right and left legs

HeSPU: 3, 13 reps
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Re: Just Plain Hard Work

Post by Cheesedog on Tue Nov 11, 2014 2:42 am

Great idea and workout!
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Re: Just Plain Hard Work

Post by Rastaman on Tue Nov 11, 2014 6:39 am

Thanks Cheese.
Today

30 Hindu Squats
30 Hindu Push-ups
30 Hindu Squats
30 Hindu Push-ups
Shrimps 2/2x 4
24 Hindu Squats

AB Rollouts x 3 , 7ft from wall
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Re: Just Plain Hard Work

Post by Rastaman on Wed Nov 12, 2014 5:50 am

Hindu Squats: 100 in 03:35

Quads too sore for full ROM shrimps.

Sub 2:30 for the month !
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Re: Just Plain Hard Work

Post by Cesar on Wed Nov 12, 2014 11:30 am

They will be. currently, my glutes, quads and hams are sore. And I AM LOVING IT!
Keep it up. I believe that with the hindu squats, it is a matter of getting in the groove. Now do you move your arms front to back or back to front. With me they feel smoother when I swings arms back to front and the other way. Not sure if this is the best way, though
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Re: Just Plain Hard Work

Post by Rastaman on Wed Nov 12, 2014 4:54 pm

Good to see that I'm not the only one suffering from some Hindu Doms! Might try your method and see how the counterbalance feels.
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Re: Just Plain Hard Work

Post by Dave on Wed Nov 12, 2014 5:09 pm

Hindu DOMS, so hard to avoid.  Burn up the legs to a crisp, they do, and in a hurry at that!  I can't get to 50 anymore without serious burn.  Maybe I should toughen up like a buttercup and try to go 100 in sub 2:00 again.  Not today though, my legs are still basking in the glory of the last two days of actually being used again!
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Re: Just Plain Hard Work

Post by Rastaman on Thu Nov 13, 2014 12:03 am

Love the burn!  I'm sure that we could both beat CV to a sub 02:00 :mario:
The idea of actually being able to work shrimps in with the high volume Hindus, was a bit of a dream.  Then again, the high rep stuff might actually help with the shrimps in the long run.  It's a definite shock to the legs!
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Re: Just Plain Hard Work

Post by Dave on Thu Nov 13, 2014 1:48 am

It sure is!  I had to skip the squats today because of the shock!

Rastaman wrote:I'm sure that we could both beat CV to a sub 02:00 :mario:

Haha yeah! Let's get him! ...um after my legs and glutes stop crying, that is. :oops:
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Re: Just Plain Hard Work

Post by Cesar on Thu Nov 13, 2014 7:01 am

It's on, like donkey kong!
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Re: Just Plain Hard Work

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