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!

Workout 2013 PART 2! Preparing for a STRONG 2014...

Page 3 of 3 Previous  1, 2, 3

View previous topic View next topic Go down

Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Iliander on Tue Oct 01, 2013 2:16 pm

itlives wrote:Good quality "low volume" workout!
Thanks Mike!

Working out with tree logs is fun lol.
avatar
Iliander
Incredible
Incredible

Posts : 2300
Reputation : 52
Join date : 2012-11-30
Age : 21
Location : Belgium

Back to top Go down

Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Madman on Wed Oct 02, 2013 2:49 am

Log lifting, sounds like something from the highland games. Good workout.
avatar
Madman
Adept
Adept

Posts : 264
Reputation : 5
Join date : 2013-03-09
Age : 28
Location : Canada

Back to top Go down

Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Iliander on Wed Oct 02, 2013 6:25 am

Madman wrote:Log lifting, sounds like something from the highland games. Good workout.
Yeah haha. Thanks mate.
avatar
Iliander
Incredible
Incredible

Posts : 2300
Reputation : 52
Join date : 2012-11-30
Age : 21
Location : Belgium

Back to top Go down

Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Iliander on Wed Oct 02, 2013 10:07 am

02/10/13

- l-sit muscle-ups: 4, 4, 4
- close grip l-sit muscle-ups: 3, 3
- elevated hespus: 2, 2, 1, 1, 2
- pull-ups + 21 kg: 8 close, 7 standard, 5 wide
- dips + 41 kg: 7, 7, 5
- plyometric pull-ups + 13 kg: 5
- pull-ups + 13 kg: 12
- clap dips: 3
- dips + 13 kg: 24
- l-sit muscle-ups: 2
- dragon flags: 2, 1, 1, 1, 1
- russian leg curl negatives: 35s, 35s, 25s
- atg pistols + 15 kg: 5/5 (L/R)
- atg pistols + 17.5 kg: 3/3, 2/2

Only slept like 2 hours or something but feeling good and no excuses.
avatar
Iliander
Incredible
Incredible

Posts : 2300
Reputation : 52
Join date : 2012-11-30
Age : 21
Location : Belgium

Back to top Go down

Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Iliander on Thu Oct 03, 2013 3:43 pm

03/10/13

- headstand push-up gtg: 100 total reps
- power cleans @ 76 kg: 1, 2, 3, 4, 5, 6
- calf raises @ 76 kg: 30, 20, 12
- leaning into straddle planche attempts: 3, 3, 3, 3
- one leg front lever rows: 2, 2, 2, 2
- crucifix rollout hold + 5 kg: 2s, 2s, 1-2s, 1s
- crucifix rollout hold: 6s
avatar
Iliander
Incredible
Incredible

Posts : 2300
Reputation : 52
Join date : 2012-11-30
Age : 21
Location : Belgium

Back to top Go down

Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Iliander on Fri Oct 04, 2013 2:38 pm

04/10/13

- elevated headstand push-up gtg: 6 total reps
- l-sit muscle-ups: 1, 2, 3, 4, 3, 2, 1
- pull-ups + 21 kg: 1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1
- dips + 41 kg: 1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1
- dragon flags: 1, 1, 1, 1, 1
- l-sit: 20s, 10s, 10s
- bw one leg hanging hamstring curls: 20/20, 15/15, 10/10 (L/R)
- assisted atg pistol squats: 20/20, 15/15, 10/10 (L/R)
- commando pull-ups + 13 kg: 10
- dips + 13 kg: 24+5 (slipped from the dip bars)

the pyramid sets felt good. pull-ups and dips felt solid.

lol dragon flags were crap.

I did some lighter stuff instead of RLC and weighted pistols for my knee joints, gave a great pump.

good workout.
avatar
Iliander
Incredible
Incredible

Posts : 2300
Reputation : 52
Join date : 2012-11-30
Age : 21
Location : Belgium

Back to top Go down

Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Dave on Fri Oct 04, 2013 2:57 pm

Yes indeed!
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: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Iliander on Fri Oct 04, 2013 2:58 pm

Dave wrote:Yes indeed!
:D Thanks.
avatar
Iliander
Incredible
Incredible

Posts : 2300
Reputation : 52
Join date : 2012-11-30
Age : 21
Location : Belgium

Back to top Go down

Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by itlives on Fri Oct 04, 2013 3:16 pm

Dave wrote:Yes indeed!
:^: 
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: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Iliander on Fri Oct 04, 2013 5:06 pm

itlives wrote:
Dave wrote:Yes indeed!
:^: 
:cheers2: 
avatar
Iliander
Incredible
Incredible

Posts : 2300
Reputation : 52
Join date : 2012-11-30
Age : 21
Location : Belgium

Back to top Go down

Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Iliander on Mon Oct 07, 2013 4:39 pm

05/10/13

- power cleans @ 81 kg: 1, 2, 3, 4
avatar
Iliander
Incredible
Incredible

Posts : 2300
Reputation : 52
Join date : 2012-11-30
Age : 21
Location : Belgium

Back to top Go down

Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Iliander on Mon Oct 07, 2013 4:41 pm

06/10/13

- 1.5 hours football
- calf raises @ 81 kg: 30, 20, 12
- some muscle-ups
avatar
Iliander
Incredible
Incredible

Posts : 2300
Reputation : 52
Join date : 2012-11-30
Age : 21
Location : Belgium

Back to top Go down

Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Iliander on Mon Oct 07, 2013 4:50 pm

07/10/13

- gtg elevated hespus: 2 total reps
- pull-ups: 10, 10, 10, 10, 10, 10, 10, 10, 10, 10
- dips + 13 kg: 10, 10, 10, 10, 10, 10, 10, 10, 10, 10

some time later:

- commando pull-ups SUPERSET close grip single bar dips: 10|10, 10|10, 10|10

some time later:

- dragon flags: 3, 2, 2
- pull-ups: 10 standard, 10 wide, 10 close, 10 standard, 10 wide, 8 standard
- single bar dips: 20, 20, 20, 20, 20
- pull-ups: 10, 9
- chin-ups: 7

approx. 60 sec rest between sets

endurance today.
avatar
Iliander
Incredible
Incredible

Posts : 2300
Reputation : 52
Join date : 2012-11-30
Age : 21
Location : Belgium

Back to top Go down

Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Rix on Mon Oct 07, 2013 5:14 pm

hows the goals going
avatar
Rix
Moderator
Moderator

Posts : 2332
Reputation : 83
Join date : 2012-12-12
Age : 23
Location : England

Back to top Go down

Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Iliander on Mon Oct 07, 2013 5:39 pm

Rix wrote:hows the goals going
wat goals?

heh lol I have goals in my mind... but I just focus on continuously improving... there's no end goal anyways.
avatar
Iliander
Incredible
Incredible

Posts : 2300
Reputation : 52
Join date : 2012-11-30
Age : 21
Location : Belgium

Back to top Go down

Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Rix on Mon Oct 07, 2013 5:40 pm

I dont know, havent been on here for a month or so, dont really know what everyones up to lol
avatar
Rix
Moderator
Moderator

Posts : 2332
Reputation : 83
Join date : 2012-12-12
Age : 23
Location : England

Back to top Go down

Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Iliander on Mon Oct 07, 2013 5:43 pm

Rix wrote:I dont know, havent been on here for a month or so, dont really know what everyones up to lol
hahaha

nah the thing is, i've got quite clear goals in my mind but i know it's gonna change here and there as i progress anyways so i'm just focussing on progressing continuously rather than going after a certain goal.
avatar
Iliander
Incredible
Incredible

Posts : 2300
Reputation : 52
Join date : 2012-11-30
Age : 21
Location : Belgium

Back to top Go down

Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Iliander on Mon Oct 07, 2013 5:48 pm

btw I think I'm gonna be following the armstrong pull-up program for the pull-ups + 21 kg.
avatar
Iliander
Incredible
Incredible

Posts : 2300
Reputation : 52
Join date : 2012-11-30
Age : 21
Location : Belgium

Back to top Go down

Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Rastaman on Mon Oct 07, 2013 6:43 pm

Awsome Pulling Ili!

10 x 10 with 60 secs rest is beastly.

Have you thought about working your weighted with the Fighter Pullup program?

avatar
Rastaman
Incredible
Incredible

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

Back to top Go down

Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Dave on Mon Oct 07, 2013 10:46 pm

No kidding, Iliander is a BWE prodigy.
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: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Iliander on Tue Oct 08, 2013 6:36 am

Rastaman wrote:Awsome Pulling Ili!

10 x 10  with 60 secs rest is beastly.

Have you thought about working your weighted with the Fighter Pullup program?
Thanks Rasta!

I believe this is the first time I actually did 10 x 10 with 1 min rest. Previous time I only got 6 reps on the last set.

No I haven't thought about that yet, thanks for the idea. I'm not sure if I will do that though since it is a very linear type progression with no variation and things to break plateaus. Pull-ups with 21 kg will progress a lot slower than bodyweight pull-ups, so I'm tempted to follow the armstrong pull-up program because it has more variation.

Dave wrote:No kidding, Iliander is a BWE prodigy.
Thanks Dave! :toothy:
avatar
Iliander
Incredible
Incredible

Posts : 2300
Reputation : 52
Join date : 2012-11-30
Age : 21
Location : Belgium

Back to top Go down

Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Rastaman on Tue Oct 08, 2013 2:19 pm

Good Luck mate, i'l be interested to see how you progress.
avatar
Rastaman
Incredible
Incredible

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

Back to top Go down

Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Madman on Wed Oct 09, 2013 12:06 am

10x10 pullups is already pretty insane.

what can you do in an hour, 300 or something?
avatar
Madman
Adept
Adept

Posts : 264
Reputation : 5
Join date : 2013-03-09
Age : 28
Location : Canada

Back to top Go down

Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Dave on Wed Oct 09, 2013 12:11 am

No, I can do 300 (+54) in an hour if I stick to 1-3 reps per set with minimal rest.  I will predict Iliander can do 450+.

[You must be registered and logged in to see this link.]
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: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Iliander on Wed Oct 09, 2013 7:53 am

Rastaman wrote:Good Luck mate, i'l be interested to see how you progress.
thanks!

Madman wrote:10x10 pullups is already pretty insane.

what can you do in an hour, 300 or something?
thanks. but nah, it's not insane, doing it with some extra weight would be insane. :) 

Dave wrote:No, I can do 300 (+54) in an hour if I stick to 1-3 reps per set with minimal rest. I will predict Iliander can do 450+.

[You must be registered and logged in to see this link.]
no idea how much i can do in an hour. 450+ would be quite difficult... that's 60 sets of 7.5 pull-ups, but broken down in smaller sets it would be easier.
avatar
Iliander
Incredible
Incredible

Posts : 2300
Reputation : 52
Join date : 2012-11-30
Age : 21
Location : Belgium

Back to top Go down

Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Madman on Thu Oct 10, 2013 11:38 pm

Eye of the beholder I guess, 10x10 pullups sounds like alot, 450 in an hour sound like something you'd have to explain to an ER nurse.
"Someone online suggested I do 450 pullups,then my arms fell off"

If weighted pullup challenges are gonna be the new "thing", then I think we'll all be in trouble.


avatar
Madman
Adept
Adept

Posts : 264
Reputation : 5
Join date : 2013-03-09
Age : 28
Location : Canada

Back to top Go down

Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Iliander on Mon Oct 14, 2013 3:13 pm

A recent workout I forgot to post:

12/10/13

- no-fg muscle-ups: 1, 2, 3
- ring planche lean push-ups: 5, 5, 5, 5, 3
- dragon flags: 3, 3, 3, 3, 3
- iron cross pullout partials: 5, 5, 5, 5, 5
- calf raises @ 83.5 kg: 30, 20, 12

Gotta go workout now if I wanna go to sleep on time lol... was away all day.
avatar
Iliander
Incredible
Incredible

Posts : 2300
Reputation : 52
Join date : 2012-11-30
Age : 21
Location : Belgium

Back to top Go down

Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Iliander on Mon Oct 21, 2013 1:43 pm

21/10/13 - hspus, push-ups, rows

- diamond hespus: 1, 1, 1, 1, 1
- hespus + 13 cm: 2, 2, 1, 1, 2
- adv. tuck planche push-ups: 2, 3, 4
- side-to-side tuck planche push-ups: 3, 2
- tuck planche push-ups: 6, 5
- adv. tuck planche: 10s
- rings pelican push-ups with reduced rom: 5, 4
- strict straddle one arm push-ups: 3/3, 4/4 (L/R) right arm can do triple the amount of reps lol but gotta bring up the lagging part
- one arm triceps extensions at 56 cm above ground: 6/6, 4/4 (L/R)
- straddle one arm ring rows: 2/2, 2/2 (L/R)
- adv. tuck front lever rows: 3, 3
- ring rows: 20, 20

gotta do more volume next time
avatar
Iliander
Incredible
Incredible

Posts : 2300
Reputation : 52
Join date : 2012-11-30
Age : 21
Location : Belgium

Back to top Go down

Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by itlives on Mon Oct 21, 2013 4:17 pm

Iliander wrote:
- one arm triceps extensions at 56 cm above ground: 6/6, 4/4 (L/R)
Ili, it's all great work! But, this caught my eye! That's REAL good work!
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: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Iliander on Mon Oct 21, 2013 5:08 pm

itlives wrote:
Iliander wrote:
- one arm triceps extensions at 56 cm above ground: 6/6, 4/4 (L/R)
Ili, it's all great work! But, this caught my eye! That's REAL good work!
appreciate it Mike! for some reason, triceps is probably my strongest point lol... in terms of strength.
avatar
Iliander
Incredible
Incredible

Posts : 2300
Reputation : 52
Join date : 2012-11-30
Age : 21
Location : Belgium

Back to top Go down

Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Iliander on Sun Oct 27, 2013 6:01 pm

i got thrown off my routine but still did things just not sets more gtg

tomorrow craziness starts

time to level up training

and cals too, does anyone know a good mass gainer WITHOUT soy? mutant mass has soy in it

i'm worried about milk because i read it decreases testosterone
avatar
Iliander
Incredible
Incredible

Posts : 2300
Reputation : 52
Join date : 2012-11-30
Age : 21
Location : Belgium

Back to top Go down

Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by itlives on Sun Oct 27, 2013 9:30 pm

I've bought several mass gainers over the years. I'm convinced if you just eat more food, you'd better off.
Time to start learning about what to eat and when (to get the most out of it).
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: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Iliander on Thu Oct 31, 2013 11:02 am

just for information: i am not posting all of my workouts lately, so it's not that i'm lazy lol, still training all the time.

but i think i might start a new log for the winter season that's coming.
avatar
Iliander
Incredible
Incredible

Posts : 2300
Reputation : 52
Join date : 2012-11-30
Age : 21
Location : Belgium

Back to top Go down

Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Iliander on Thu Oct 31, 2013 11:03 am

and Mike, I'm not getting a mass gainer, it's stupid, I just started again with making milkshakes. and just eating more.

5700 cals 2 days in a row already. today I wanna try 5800 if I succeed.
avatar
Iliander
Incredible
Incredible

Posts : 2300
Reputation : 52
Join date : 2012-11-30
Age : 21
Location : Belgium

Back to top Go down

Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by itlives on Thu Oct 31, 2013 3:13 pm

That's good. Your body will like you better for it.
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: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Sponsored content


Sponsored content


Back to top Go down

Page 3 of 3 Previous  1, 2, 3

View previous topic View next topic Back to top

- Similar topics

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