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Log of Something New

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Log of Something New

Post by johnnyD on Sat Dec 08, 2012 9:09 pm

So I have been getting interested in how lifting weights can help you and am incorporating it into what I do which has been developing.....so anyway this is what I did yesterday.....

4 mins Jump Rope to warm up

Superset 1
Waist Press Ups 10 10 10
hip lift 18 18 18
dumbbell squat 15kg 20 18 20

Superset 2
Pull Up 6 6 6
situps 18 18 20
Dumbbell Lunge with 15kg 10 10 10

Superset 3
Dips on rings 6 6 6
deck squat 15 15 15
Hindu Squat 25 25 40

Duration : 50.48
Av HR/Max HR 126/178
Cals/Fat Burned 634/29.9
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Re: Log of Something New

Post by Dave on Sun Dec 09, 2012 3:20 am

Good stuff John! Glad to have you aboard!
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Re: Log of Something New

Post by Rastaman on Sun Dec 09, 2012 7:30 am

Hi John, nice workout.

Nothing like a good superset to get the heart going!

Good to have you here.

Cheers Chris
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Re: Log of Something New

Post by itlives on Sun Dec 09, 2012 9:39 am

Great workout johnnyD ;)

Just so we have our lingo right (somebody correct me if I'm wrong)
A superset is two exercises. More than two is a circuit.
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Re: Log of Something New

Post by johnnyD on Sun Dec 09, 2012 6:42 pm

Thanks for the welcome...so the way I see it is that you do complementary exercises ie upper/core/lower in succession so I did 10 waist press ups then 18 hip lifts then 20 dumbbell squats, have a breather then repeat 2 more times and then move on to the next superset, and I felt like puking towards the end so it must have been good !! :)
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Re: Log of Something New

Post by Dave on Sun Dec 09, 2012 7:17 pm

itlives wrote:Just so we have our lingo right (somebody correct me if I'm wrong)
A superset is two exercises. More than two is a circuit.

This is correct.

Rastaman wrote:Hi John, nice workout.

This is also correct. :twisted:
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Re: Log of Something New

Post by CheesedogTheFirst on Sun Dec 09, 2012 11:01 pm

Welcome aboard Johnny.

Your first workout looks solid, now all you have to do is follow it with many more!
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Re: Log of Something New

Post by johnnyD on Mon Dec 10, 2012 6:55 pm

I am planning too......I have been playing football (soccer) since about June so my workouts haven't been as structured as they used to be which is good but progress is definitely harder to gauge even though I think I am.
On another note, thanks to Dave and Cheesedog for the advice on my hamstrings on the other site, the glute exercises and foam rolling has seen a massive improvement :D
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Re: Log of Something New

Post by Cesar on Mon Dec 10, 2012 7:17 pm

Welcome Aboard JohnnyD!

Hey wasn't your son around BWC...will he make an appearance here as well?
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Re: Log of Something New

Post by Dave on Mon Dec 10, 2012 8:33 pm

Yes do please invite him! I would have I just did not remember his user name. :no:
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Re: Log of Something New

Post by johnnyD on Tue Dec 11, 2012 8:32 am

Yeah he was....He originally found the site on his own accord after getting interested in pull ups and other stuff, I've since built the little fellow a pull up bar in the back garden, which is a bit better than the setup I used to use ( a couple of poles and a shed ) !
I will get him on board.
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Re: Log of Something New

Post by Dave on Tue Dec 11, 2012 10:13 am

Nice! :mrgreen:
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Re: Log of Something New

Post by johnnyD on Wed Dec 12, 2012 6:42 pm

50 minutes of running around playing 5 a side football last night, good for cardio and general conditioning, also good to see how you stack up in the relative scheme of things against other people.
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Re: Log of Something New

Post by itlives on Wed Dec 12, 2012 7:09 pm


wasn't son's name something like John68 ?
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Re: Log of Something New

Post by johnnyD on Thu Dec 13, 2012 1:14 am

it was Jacobec68, mine was johndc68 so I just changed mine slightly...
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Re: Log of Something New

Post by johnnyD on Thu Dec 13, 2012 4:54 pm

So Today I did (nice and simple) :

burpees x8
12kg kb swings x8
jumprope x80
15kg slam ball slam x8
deck squat x8
15kg slam ball throw x8
box jump x8
15kg dumbbell snatch x8

Did 6 rounds with about a minute break in between, fastest round was 4'13

Duration : 42.25
Av HR/Max HR 141/171
Cals/Fat Burned 599/23.4
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Re: Log of Something New

Post by Dave on Thu Dec 13, 2012 5:02 pm

John, if I may ask, what is the significance of c68, or dc68?
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Re: Log of Something New

Post by johnnyD on Mon Dec 17, 2012 4:35 pm

Dave, Its just initials and the house number, nothing too exciting :(
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Re: Log of Something New

Post by Avocadoshake on Tue Dec 18, 2012 4:00 am

Watching this :face:
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Re: Log of Something New

Post by johnnyD on Fri Dec 21, 2012 6:44 pm

So I did circuit training today in the format of :
work/rest 45/15 secs for total of 30 mins

jump rope
burpee without press up
burpee
deck squat
kettlebell swing
kettlebell snatch

Duration : 30:07
Av HR/Max HR 136/189
Cals/Fat Burned 410/16.1

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Re: Log of Something New

Post by johnnyD on Sat Dec 22, 2012 1:07 pm

Played one half of a game of (45minutes) football or soccer as it is called in some parts. Only managed a half because I was delayed through work, but its a good run out.
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Re: Log of Something New

Post by Dave on Sat Dec 22, 2012 1:33 pm

No kidding. One of the most demanding sports I have ever tried.
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Re: Log of Something New

Post by johnnyD on Sat Dec 22, 2012 7:29 pm

It sure is Dave,,,,, the regime I have been following makes a huge difference. When I used to play years ago it used to take so much out of me. I just don't think I was prepared enough.
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Re: Log of Something New

Post by johnnyD on Sun Dec 23, 2012 6:07 pm

9/7 pull ups .... Doing 13 a little while ago !!!
9/7 ring dips.
Then got busy doing a few chores.
Then did 5 circuits of
5 Pull ups
5 Ring dips
5 Hindu Push ups
5 Single bar dips with supinated grip
5 Horizontal rows.
Various agility drills in between sets.
Manged to get my elbow tendonitus back after doing one pull up set just on the bar and not using rings :cry:


Last edited by johnnyD on Sun Dec 23, 2012 6:09 pm; edited 1 time in total (Reason for editing : add detail)
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Re: Log of Something New

Post by Avocadoshake on Sun Dec 23, 2012 6:09 pm

johnnyD wrote:
Then got busy doing a few chores.
oh, I know this so well :duh: :facepalm:
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Re: Log of Something New

Post by johnnyD on Sun Dec 23, 2012 7:47 pm

Having to fit a life in around the hobby !!
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Re: Log of Something New

Post by johnnyD on Wed Dec 26, 2012 8:25 am

Decided to run off some chocolate so I went for a 3 mile run which I managed in 25m10s which isn't my best but not my worst either.
Finished off with 10 x 40m sprints and some other mobility drills.

Duration 57m
Av HR 157
Max HR 180
Cals 883

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Re: Log of Something New

Post by johnnyD on Sat Dec 29, 2012 6:23 pm

Played a game of football.....disaster !
Both calves went at the same time...I think something pinged as it felt like I had been kicked in the right one, but as I hobbled off I felt a pain in both calves.
Maybe it's due to a lack of a proper warm up although I did do a routine but concentrated on the usual trouble spots like hamstrings and groin.
Time will tell. Got the opportunity to focus on other areas in the meantime.
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Re: Log of Something New

Post by johnnyD on Sun Dec 30, 2012 6:23 pm

ring dips 3x6
pull ups 3x5
elevated press ups 3x10
horizontal rows 3x6

Did kettlebell swings in between sets with 8kg bell for 5 mins 45/15 work/rest split.

Duration 40m
Av HR 125
Max HR 146
Cals 500
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Re: Log of Something New

Post by itlives on Sun Dec 30, 2012 9:34 pm

How's the calves? I don't know if it's cold where you live but you should be careful in the cold weather. You can pull something hard!
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Re: Log of Something New

Post by johnnyD on Mon Dec 31, 2012 5:26 am

A lot better thanks....still a bit tender, but healing fast thankfully. Strange how both went at the same time though ! I have tended to neglect warming up the calves as I have never had a problem with them so I guess it'll be something else to add to the routine :D
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Re: Log of Something New

Post by johnnyD on Sun Jan 06, 2013 4:40 pm

3 mile run in 25.58....went ok except when doing a few drills afterwards my calf went again !!!!
Well upset as I thought I had got over it.
I should have stuck to the plan which was do the run, go home and be grateful.
I always push that little too much ..... i will never learn !!!
On another note my some of aims for the year are
1. Reach the Bar-barian target which give mes something solid to aim for.
2. Develop my l-sit/planche capabilities (currently at about 15/30 secs).
3. Increase flexibility and will be using the overhead squat and various kicking drills.
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Re: Log of Something New

Post by Dave on Sun Jan 06, 2013 4:45 pm

I like #2. and especially #3. But I don't know what #1. means...?

johnnyD wrote:I always push that little too much ..... i will never learn !!!

You need to change the way you're thinking then. Ever heard of the "self-fulfilling prophecy"? Let me fix it for you:

From now I'm going to push enough but no more ..... I have learned my lesson !!!

Just a thought - as our thoughts are a big part of the success we will reap. :)
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Re: Log of Something New

Post by johnnyD on Sun Jan 06, 2013 4:54 pm

#1 is from their website [You must be registered and logged in to see this link.] They do some amazing stuff. In short its :
1. 5 Muscle Ups
2. 45 Dips
3. 25 Pull-ups
4. 55 Push Ups
5. and 5 Muscle Ups, within 6 mins.

Totally agree about how our thoughts forge our success or lack of it.
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Re: Log of Something New

Post by Dave on Sun Jan 06, 2013 4:56 pm

In that case, all your goals are worthy! How far off are you on the Bar-barian target?
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Re: Log of Something New

Post by johnnyD on Sun Jan 06, 2013 5:17 pm

Well a couple of days ago I did a session to check where I was at and with good form naturally and it was
10 pull ups (down from a high of 13 in the October challenge)
10 Dips on gym rings which are harder but I should try them statically
25 push ups
0 muscle ups ( yes zero)
So have some work to do.
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Re: Log of Something New

Post by Dave on Sun Jan 06, 2013 5:25 pm

In a year you can do it for sure if you're consistent! Go for it, and I'll be watching. :up:
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Re: Log of Something New

Post by Iliander on Sun Jan 06, 2013 5:49 pm

Depending on the form of the MUs, you can do it much sooner if you specifically train for it.
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Re: Log of Something New

Post by johnnyD on Sun Jan 06, 2013 5:58 pm

I have rings hanging off a bar so doing a MU is supposedly easier on the rings but I think consistency is the key
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Re: Log of Something New

Post by itlives on Sun Jan 06, 2013 11:10 pm

Consistency is definitely key to anything!

Worthy goals, hard work ahead!
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Re: Log of Something New

Post by johnnyD on Mon Jan 07, 2013 5:01 pm

My strategy for achieving the numbers on the pull ups, dips and press ups are to do 30 pull ups, 30 dips on rings ( a lot harder than on parallel bars) and 60 push ups as quick as I can and as it was my first session I eased myself into it by doing three separate sessions with the aim of achieving the numbers without mishap or injury plus it gives me a reasonable target to beat next time.
30 pull ups - 9m47s
30 dips - 6m25s
60 press ups 5m59s
I did various squats while recovering.

I also managed a 25 second l sit and a 40 second tuck planche.
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Re: Log of Something New

Post by Iliander on Mon Jan 07, 2013 5:21 pm

That's a good strategy.

Great L-sit and tuck planche as well!
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Re: Log of Something New

Post by alexander_a on Mon Jan 07, 2013 5:40 pm

I really really like your approach! You got something awesome going my friend! Ill take some inspiration here!!

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Re: Log of Something New

Post by johnnyD on Tue Jan 08, 2013 5:46 pm

Thanks for the feedback, I will keep my progress updated here so we will know if it is working or not. :-)
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Re: Log of Something New

Post by Guest on Tue Jan 08, 2013 8:35 pm

Hi Johnny! I see some good workouts man. Keep it up!

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Re: Log of Something New

Post by johnnyD on Mon Jan 14, 2013 9:39 pm

Cheers Bill.
Time for a a bit of an update.
On 11/1 I did 30 pullups in 8:34, 30 ring dips in 7:09 and 60 press ups in 6:30
On 14/1 I did 30 pullups in 9:44, 30 ring dips in 5:20 and 60 press ups in 5:51
So overall time quicker from 22:13 to 20:56. Still a long way off but progress.
Also on 14/1 did 2x40 squats with an emphasis on getting down really deep and trying to improve flexibility while maintaining good form. I used a 24kg kettlebell to pull myself down and also provide a bit of a counterbalance.
2x25 bicycle crunch.
2x10 reverse lunge.
I also managed a 25s l-sit and 40s tuck planche.


Last edited by johnnyD on Mon Jan 14, 2013 11:36 pm; edited 1 time in total (Reason for editing : Correct format for easier understanding)
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Re: Log of Something New

Post by Dave on Mon Jan 14, 2013 11:29 pm

Good show on the L-sit and tuck planche and all of it, really.

Just though I'd mention: Most people will read "8.34m" as "eight point three four meters". The universal way of writing "eight minutes thirty-four seconds" would be "8:34". ;)
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Re: Log of Something New

Post by johnnyD on Mon Jan 14, 2013 11:37 pm

Cheers Dave, corrected :)
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Re: Log of Something New

Post by Dave on Tue Jan 15, 2013 12:37 am

Hey I just noticed your sig! Are you an overhead squat aficionado like me? :mrgreen: I wish I had a place to practice the movement, but my basement is short and I am tall... :(

I suppose I could do a variant of the sots press... :idea:
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Re: Log of Something New

Post by johnnyD on Tue Jan 15, 2013 1:53 pm

Yeah definitely......Its great for flexibility, coordination, strength and its extremely challenging just to get the form right but if you do you know you have got a lot of things working correctly and it's a great foundation. Still trying to get one working.
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Re: Log of Something New

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