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Buckyx's training log

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Re: Buckyx's training log

Post by Buckyx on Tue Dec 09, 2014 7:20 am

hyperextensions something like this, more down, less up

hm not sure what to think about shoulder, either there is short-term pain comming from clavicle or some weird kind of pain somewhere from back of the shoulder, like where the scapula connects idk, its always shortterm and often when I dont do any actions, I could do push ups yesterday
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Re: Buckyx's training log

Post by Dave on Tue Dec 09, 2014 8:18 am

Okay like on the hyper machine at the gym. Sweet, I love that exercise! Both actually. Lower back must feel pretty good today!
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Re: Buckyx's training log

Post by Buckyx on Tue Dec 09, 2014 10:09 am

its good for burn, although the recovery is pretty good so I dont feel lower back today, it got used to such high reps
I think that lowback leg raises hit back more but the glutes get exhausted sooner


thats my only option now until I start with bridges, still havent yet
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Re: Buckyx's training log

Post by Buckyx on Tue Dec 09, 2014 1:49 pm

9.12.2014

did biceps curls with band and rotator cuff work after each set

set of walking lunges

Bulgarians split squats: 5x10 .. each leg

supersetted
Lying leg raises: 5x15
ATG Squats @ BW: 5x20

few calf raises
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Re: Buckyx's training log

Post by Cesar on Tue Dec 09, 2014 1:55 pm

Bridges are great fun. I have been doing wrestler bridges for the last couple of days and love them.
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Re: Buckyx's training log

Post by Buckyx on Wed Dec 10, 2014 4:08 am

this might seem weird but I always start working on bridges when injuries are around :/
last time I did them seriously 1,5 year ago almost

how did you start with bridges? I was following CC at got stuck at first step although I could do it for high reps

idk I think my general condition is better now as I do a lot lowerbody work now
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Re: Buckyx's training log

Post by Cesar on Wed Dec 10, 2014 9:57 am

full bridges, I have lots of trouble with.  I can push up and hold for 2-3 secs nothing more.
Wrestler bridges or neck bridges - i just decided to get on it. I used to do them when I was younger - middle school when I wrestled.  So that it is many moons ago.  Muscle memory? I am one not to follow recipes much.  I have to learn to slow down though so that I do not get injured again like with my shoulder and burpees.

When it comes to the wrestlers, I pushed back some to get my nose closer to floor. Have not pushed too hard yet. going to take it slow. Not on toes yes. I extend my hands forward - over my head you could say. I enjoyed them. Didn't do any this morning. I plan on getting some done this evening.
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Re: Buckyx's training log

Post by Buckyx on Thu Dec 11, 2014 9:22 am

11.12.2014

very few Pistol squat negatives
Deep Squat holds + One-leg deep squats holds + Rotator cuff work + Band biceps curls during workout

One-leg L-Sit: 4x10-15sec, alternating legs each time

supersetted x5-6
Bulgarian Split Squats: 10 reps each leg
Incline push ups: 7-10
Inverted row bent arm hold
-cant do push with grip like holding the bar and close to ground, at least not FULL ROM

35 Lying leg raises +  Dragonflag Hip extension + lowering negative with raises back + 35 ATG Squats
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Re: Buckyx's training log

Post by Buckyx on Fri Dec 12, 2014 7:20 am

12.12.2014

Lowerback leg raises: 5x10 .. 1:00 rest
-pause at top and slow negative, hold after last rep

supersetted x4
-equipped weighted vest 10kg
Walking lunges: 16 reps each leg
Calf raises: 40 reps

plank at the end

50+ BW Lunges .. felt like feather
20-30 Lunges with vest

plank
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Re: Buckyx's training log

Post by Buckyx on Mon Dec 15, 2014 3:02 pm

15.12.2014

need to incorporate planks there somehow, I feel core strength is almost back altough I am still afraid to hang so no HLRs probably for a long time

on p. bars
L-Sit Scissors - clean
L-Sit
One-leg L-Sit x4 .. alternating with rest

deep squat on one leg, alternating legs within deep squat
done after each L-Sit set

quick ATG Squats and Bulgarian split squats

10kg vest equipped
Bulgarian split squats: 4x6-8 each leg
-15 One leg calf raises + 20 Calf raises after each set with vest

straight after 10 each leg BSS @ BW and 15 ATG Squats


superset no rest
40 Lying leg raises + 40 ATG Squats + few knee raises + hollow body support
-collapsed after 35th leg raise lol

some L-Sits at the end, hollow body swings, knee raises maxout, 70 Calf raises
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Re: Buckyx's training log

Post by Buckyx on Tue Dec 16, 2014 10:03 am

16.12.2014

sore muscles around scapulas including traps and lats... L-SITS??

Lowerback leg raises: 10x10 .. 1:30 rest
walking Lunges @ 10kg: 4x15-20 each leg

done 5x15-20 incline push ups through workout and some biceps/rotator cuff work
-push ups much easier now, I could do a bit lower variation but doing full ROM is not comfortable for rear shoulder

BW Lunges maxout: 26 each leg
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Re: Buckyx's training log

Post by Cheesedog on Wed Dec 17, 2014 1:53 am

Good workouts! I like the new avatar.
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Re: Buckyx's training log

Post by Buckyx on Wed Dec 17, 2014 5:41 am

thanks, I have still sore back .. idk whats going on lol

my diet is almost the same as when I was training regurarly each day and I had no soreness back then, maybe bit less calories that should be ok when total volume and intensity is not as high but its still strange
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Re: Buckyx's training log

Post by Buckyx on Wed Dec 17, 2014 9:45 am

17.12.2014

I was able to do inverted hang hold with locked arms, with activated shoulders tho
and also 5 slow inverted rows, feels weird especially the negative phase

on p. bars
L-Sit scissors
L-Sit
-with nice control :)

One-leg L-Sit x2 .. this was weaker, the first set burnt me out

Pistol squat negative 1 attempt each leg .. shaking like crazy once I raise leg, hardest part is breaking parallel its just less controlled I hope to get this controlled in 1 month
idk how people learn this so fast

some deep one-legged squat holds

10kg vest, supersetted, x4
Bulgarian split squats: 6-10 each leg
Calf raises: 40

35 Lying leg raises + static holds + hip raises
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Re: Buckyx's training log

Post by Buckyx on Thu Dec 18, 2014 9:21 am

18.12.2014

underrecovered...

Lowback leg raises: 13, 9
Hyperextensions: 85

BW walkins Lunges: alot
10kg walking Lunges: 3 big sets, idk reps but pushing through fatigue

sets of 15-20 incline push ups and 5 inverted rows
managed to do 2 DIPS to 90° after last push ups set!

L-Sits again

rotator cuff work

Pistol squat: 3x1 left leg, 2x1 right leg
-controlled, FULL ROM, pause at bottom
-first strict ever

last day in the park, almost 3 weeks without pull up bar, not sure what to as pulling work as my bands also broken .. maybe one arm DB rows
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Re: Buckyx's training log

Post by ccheatum on Thu Dec 18, 2014 11:54 am

Lay under the edge of a desk or table and hold onto the edge with your feet out straight then row yourself up. Like this...

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Re: Buckyx's training log

Post by Buckyx on Sat Dec 20, 2014 9:00 am

too bad I have no suitable table or something like that, thats what I missed during summer .. I was about to buy gymnastic rings mainly for that and ofc other exercises but I am not sure now if its worth the buy, as I am maybe not fully recovered .. trying harder movements slowly, still havent hanged on pull up bar for 2 months

20.12.2014
L-Sit scissors
L-Sit
-clean form :)

L-Sit kicks
L-Sit bicycle
one-leg L-Sit .. this was short, exhausted
-form on L-Sits getting much better, although the endurance is lacking

ATG squats, beginner shrimps as warm up

Pistol squats: 4x1Left, 4x1Right ... actually only 3,5 on right, failure on the way up
-controlled negative, full ROM, pause at bottom
-left leg is stronger and have more balance

some Pistol negatives

Beginner shrimp squats: 3-4x5 both legs

circles, no rest
ATG Squats @ 10kg: 5x10
Incline push ups: 5x7 .. lower today :)
Biceps/Hammer curls: 5x5-8

I feel better with shoulder, seems like getting range of motion back although some movements still feel uncomfortable or just like the both shoulders are differently positioned
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Re: Buckyx's training log

Post by Buckyx on Thu Jan 01, 2015 10:28 am

havent done any training whole week..
just some fun during silvester evening

31.12.2014
pistol squats, L-Sits, diamond push ups, fingertip pull ups and handstands - even held for a while..

shoulder feel still the same although the range of motion and position during exercises is much better so i dont know really
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Re: Buckyx's training log

Post by Buckyx on Fri Jan 02, 2015 10:10 am

2.1.2015

circuit with some little rest, done 5-6 times
L-Sit x1, one-leg x2, tucked x3
Pistol squats: first 3 sets 1rep, other 3 sets alternating legs 2 reps for each leg
-managed to do 2 pistol squats in a row :)
Push ups: 15 each set, started on stairs and lower after each set, last 2 sets were regular and diamonds

after
Dips: 5 .. shoulder hurted a bit, not sure if lack of ROM, soreness or real injury but i had that feeling many times before so I guess its not that serious
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Re: Buckyx's training log

Post by Buckyx on Fri Jan 09, 2015 2:48 pm

9.1.2015
Pistol Squats: 1x3 each leg .. could do more but had almost no balance

strength is somehow rising or the exercise is very easy lol I wasnt able to do controlled negative few weeks ago and I havend done much trainings since then, been sick whole week

I see real workout tomorrow
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Re: Buckyx's training log

Post by Buckyx on Sat Jan 10, 2015 2:45 pm

10.1.2015
circuits, with a bit rest

Push ups on stairs: lowering and then raising again after 4 sets
7 sets total, 10 reps slow each set

Pistol squats: 3x2 each leg
-first 2 sets were done "reverse", first negative with one leg, pushing with other leg, negative and pushing with other..
ATG Squats: 15
Beginner shrimp squats: 2x5 each leg

Pistol negatives: 1x3 each leg

Inverted rows: 6x5
-found a place to do them at home, fat thumbless neutral grip

finish with superset: barbell curls, plate (hammer) curls, push ups
2 slow dips between chairs, ROM is ok until 90° and it was uncomfortable when pushing especially on second rep

I am getting there slowly
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Re: Buckyx's training log

Post by itlives on Sat Jan 10, 2015 7:27 pm

Maybe slowly, but still, moving forward!
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Re: Buckyx's training log

Post by Dave on Sun Jan 11, 2015 3:46 pm

Definitely. Good to see you working away on those pistols! They'll definitely pay off.
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Re: Buckyx's training log

Post by Buckyx on Sat Jan 17, 2015 12:26 pm

17.1.2015
circuits

Pistol negatives: 3x4 each leg

Push ups: 6x10 incline and inreasing difficulty with each set
-slow down, explosive up

Inverted rows: 6x5-7
-feel extremely easy now

did some ATG squats, beginner shrimp squats, lunges, band biceps curls and something like pressing arms overhead without resistance
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Re: Buckyx's training log

Post by Buckyx on Tue Jan 20, 2015 11:13 am

20.1.2015 nice workout after long time

running - bit exhausting

L-Sit: 1xfew sec
-I think good form, toes pointed
L-Sit scissors + L-Sit bicycle

few ATG Squats + Bulgarian split squats squats + Pistol negatives and bottom holds

circuits, no rest between still a lot
Pistol squats: 5x2 each leg
Rotator cuff work with band for reps
floor Push ups: 5x10 - controlled down, explosive up
Inverted rows: 5x7+

Dips: 1x5
-almost or exactly 90° on each rep
-first 3 reps were strong and havent felt shoulder much, then I felt left shoulder like ROM limiting factor

harder Inverted rows: 7+
-legs in level of hands

Parallel bars hollow swing + Parallel bar support + bent-arm support(between 90° and full lockout)

some pistol negatives, back hyperextensions, lowerback legraises(somehow irritated lower spine, couldnt squat or bend without pain so I stopped there)
both shoulders were burning after this, couldnt hold straight arms infront much ... I guess rear shoulders did good work
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Re: Buckyx's training log

Post by Buckyx on Thu Jan 22, 2015 11:18 am

22.1.2015

L-Sit: 1x10+ seconds
L-Sit scissors + L-Sit bicycle + Hollow body swing

circuits x4-5(first was warm up with easier variations)

Pistol squats: 4x3 each leg
Rotator cuff work
Diamond push ups: 4x10
Inverted rows: 4x7-10

1x5 Pistol negatives each leg
1x3 Pistols each leg

straight after

superset pyramid no rest
alternating sets
Lying leg raises: 7-6-5-4-3-2-1-20
Back hyperextensions: 14-12-10-8-6-4-2-40
no rest
10 ATG Squats + 25 knee raises on p. bars + hollow body swing + support + very slow dip eccentric + bent-arm support

Lunges @ BW: 2x15 each leg
Lunges @ 10kg: 15 each leg maybe

within half hour
Diamonds maxout: 25
-could do a bit more but straight line broken(core dead)

for some reason diamodns feel easier than regular push ups lol
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Re: Buckyx's training log

Post by Buckyx on Fri Jan 30, 2015 11:28 am

few days ago some sets of pistols, push ups and rows .. weak and uncomfortable

30.1.2015
easier L-Sit variations x3

supersetted
Pistol squats: 5x2 each leg
Push ups: 5x5-10
-various, incline, diamonds, deep with handles etc

ATG Squats with 10kg + bottom holds each rep

superset
Bridge hip raises: 4x12
Back101 without first part when you are raising arms 4x10
Abs101 without hollow rocks 4x10

few rows, cant do it cause snow melted on ground my feet slips so far...
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Re: Buckyx's training log

Post by Buckyx on Mon Feb 02, 2015 11:30 am

2.2.2015

alternating sets, 1:30 min rest after each set
L-Sit: 2x5-10 sec
one-leg L-Sit: 2x10 sec
Pistol squats: 4x3 each leg

Push ups: 10, 10, 7, 8 .. 2:00 rest
-tried to go controlled and focus on whole movement.. so much burn

Inverted rows: 4-5x7-10 .. 2:00 rest

Back101 + arch hold x3
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Re: Buckyx's training log

Post by Buckyx on Thu Feb 05, 2015 11:46 am

5.2.2015
few push ups in addition to warm up

Dips: 5x3 .. 3:00 rest
ATG Front squats @ 10kg: 5x10 .. 20 sec after each dip set
-dips in last set had very great range of motion :) a lot bellow parallel

short L-Sit + Support hold

supersetted, random rest
Abs101 5x10
Diamond push ups: 5x5

Inverted rows: 5x10 .. short rest, up to 2 min max
-very strong retraction and forearm/biceps pump
-neutral grip, could overlap only like 50%, -5° C outside = grip challenge

2 big sets of BW Lunges in the snow
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Re: Buckyx's training log

Post by Buckyx on Mon Feb 16, 2015 9:03 am

16.2.2015
3rd time in a gym ever, 1st time pull ups since injury, still not healed from cold!!

I have a gym class so even while I am still not fully recovered from injuy and cold I have for 1 week I decided to go there and ended ok

did some stationary bike, push ups, no weight single arm rows, noweight shoulder press, plank, sit ups, ATG squats and deep squat holds as warm up

Bodyweight: 81+ kg, last time in march 2012 :D
L-sit: 2x10+ seconds
L-Sit scissors
L-Sit bicycle

Pistols: 2x3 + 1 negative each leg
Pistols @ 4kg: 2x2 + one set extended with 2 reps without weight
-weight on shoulder

supersetted
Dips: 5x6-8 - shoulders almost to hand level
Pull ups: 5x3-5 - only last sets to deadhang, no relaxed hang, and small pause at top

Hanging leg raises: 5
-almost full ROM

was short on time, sweated alot, nothing was painful but pull ups felt uncomfortable a bit on injured side


Last edited by Buckyx on Mon Feb 16, 2015 3:08 pm; edited 1 time in total
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Re: Buckyx's training log

Post by Alex777 on Mon Feb 16, 2015 10:29 am

Hey,

did you tried pull ups with a neutral grip? I think they are best for shoulder health and you don't have to worry much doing them weighted. Same goes for chin ups. Only downside is that they don't help with the muscle up but if u get stronger in weighted neutral grip pull ups/chin ups your pull ups will also get better. Ring pull ups would be even more better.

Also face pulls are amazing for shoulder health (with a band or on a machine). Reverse flys with rings or suspension trainer ( [You must be registered and logged in to see this link.] ) are also pretty good

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Re: Buckyx's training log

Post by Buckyx on Mon Feb 16, 2015 1:59 pm

Alex777 wrote:Hey,

did you tried pull ups with a neutral grip? I think they are best for shoulder health and you don't have to worry much doing them weighted. Same goes for chin ups. Only downside is that they don't help with the muscle up but if u get stronger in weighted neutral grip pull ups/chin ups your pull ups will also get better. Ring pull ups would be even more better.

Also face pulls are amazing for shoulder health (with a band or on a machine). Reverse flys with rings or suspension trainer ( [You must be registered and logged in to see this link.] ) are also pretty good

no I did them only few times and currently I have no access to bars like that, maybe on dip bars in L-Sit but they are much easier to perform

and yes ring pull ups and ring exercises is something I want do progress in future, I think I'll get rings by summer if everything goes ok, till then I will try to slowly get on my pre-injury level with smarter programming

thanks for tips
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Re: Buckyx's training log

Post by Buckyx on Wed Feb 18, 2015 10:29 am

18.2.2015

still extremely sore chest & lats from previous training, yesterday even biceps, calves, forearms, abs and traps lol.. maybe cause I cant sleep much these days or I lowered carbs by a lot, workout in my room

Push ups: 10, 10, 10, 10, 10.. 2:00 rest
ATG Squats: 20, 20, 20, 20, 20 .. 2:00 rest

in the park

Inverted rows: 10, 10, 10, 10, 10 .. 2:00 rest
-after each set I did p. bars leg raises 10 reps counted in rest

Lunges: 45
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Re: Buckyx's training log

Post by Buckyx on Fri Feb 20, 2015 1:51 pm

20.2.2014

Bodyweight: less than 80kg

warm up circuit x2, no rest at all
Plank
Push up(diamonds): 10-15
Inverted rows: 10
Leg raises on p. bar: 5
ATG Squats: 15-20

strength circuit
Chin ups: 5, 5, 5, 4, 4, 3 + top hold with slow negative and holds last rep .. controlled full ROM
1:00 rest
Dips: 8, 8, 8, 8, 7-8, 6 + slow negative with holds + 2x bent-arm hold + support last rep
1:00 rest
Pistol squats: 3, 3, 3, 3, 3, 2 + 4/5 negatives last set for each leg
1:00-1:30 rest

3 Hanging leg raises(full ROM) + L-Hang + 5 Hanging leg raises to L + 15 lying leg raises + 15 knee raises + 10 lowback leg raises + 15 hyperextensions

few sets of 10-15 push ups and 10-15 inverted rows, some pistols and ATG Squats
more hanging leg raises and L-Sits

wall handstand few sec, arms had to be more far from wall otherwise I would fal.. closed shoulders

maxout: 10 diamonds + 5 push ups
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Re: Buckyx's training log

Post by Buckyx on Mon Feb 23, 2015 3:15 pm

23.2.2015
gym monday, did some warm up for scapula also .. everything is okay but elevating-depressing feels really weird, core is getting strong really fast and pistol reps rising

alternating sets
Hanging leg raises: 4x4 .. 1:30 rest -- beyond full ROM cause bar is not in one piece, they fell so easy
Pistol squats: 4x4 each leg .. 1:30 rest

Pull ups: 5, 5, 5, 5, 5, 4(wide) + 1 with ISO holds through slow negative .. 3:00 rest
-did some one-arm dumbbell press overhead x5 with 6 and 8 kg just to test elevation

Dips: 9, 9, 7, 8, 7 + 5 diamonds .. 2:30 rest
-last 3 sets were (very close) to failure

finisher: 2 pistols each leg + 2 pistols @ 4kg el. + 4 pull ups + few rows + 10 push ups + 15 ATG squats + plank
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Re: Buckyx's training log

Post by Buckyx on Tue Feb 24, 2015 10:00 am

24.2.2015

Lowback leg raises: 4x8 .. 2:00 rest
-pause at top + slow negative

walking Lunges @ 10kg: 4x? .. 2:30-3:00 rest

supersetted with 10kg vest
Calf raises: 3x25
Plank: 3x?

Back hyperextensions: 40, 40, 10 .. 0:30 rest
-top hold at end of each set

One-leg calf raises: 3x20 each leg

no rest between.
w. Lunges + Plank + w. Lunges + 20 One-leg calf raises(el.) + 50 Calf raises + 40 Back hyperextensions

alot of ATG Squat holds as rest
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Re: Buckyx's training log

Post by Buckyx on Wed Feb 25, 2015 9:01 am

25.2.2015
Strentgh/Technique day

Wide pull ups: 3, 3, 3 .. 2:00 rest
-2 sec deadhang & 2 sec pause at top each rep

Chin ups: 3, 3, 2 .. 2:00 rest
-3 sec pause at top & 3 sec pause middle & 1 sec pause almost deadhang on the way down

Dips: 6, 6, 6, 6, 5, 5 .. 2:00 rest
-2 sec pause at top, 2 sec pause at bottom

Pistols: 3, 3, 2 each leg ... 2:00 rest
-pause at bottom and middle but left leg last set was just reps cause I couldnt hold

Hanging leg raises with top pause: 3
L-Sit + L-Hang: 3x5-10 sec each

15 strict Push ups
6 Inverted rows
10 ATG Squats
p. bars Support with depressed shoulders
shoulder opening + pike stretch
Rotator cuff with band

rest wasnt optimal probably, I just tried following one program without weight
legs were so-so and core was tired
cant get enough sleep every single school day I am in dorm, although strict diet with cals deficit and lowered carbs ... its just second week, hope I manage to recover
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Re: Buckyx's training log

Post by Buckyx on Sat Feb 28, 2015 10:47 am

28.2.2015

Pull ups: 4, 5, 4, 4, 4, 4, 4, 3 .. 2:00 rest

Dips: 8, 8, 8, 8, 8, 8 .. 2:30 maybe
-supersetted with 5 reps of ATG Front Squat @ 27kg
-3 reps of pistols each leg after first set also but knee hurted a bit
-it was not too long ago I struggled with 3 reps lol

25 Calf raises @ 27kg + 25 one-leg calf raises each leg + lots of calf raises @ bw, elevated, one leg elevated.. huge superset

few ATG Squats, push ups, inverted rows, Pull up top hold
Abs101: 3x10
Back101: 3x10
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Re: Buckyx's training log

Post by Buckyx on Mon Mar 02, 2015 3:37 pm

2.3.2015

Pull ups: 6, 6, 6, 5, 5-6, 5+(top,mid,bot holds) .. 3:00 rest

few pistols
ATG Front squats @ 30kg: 8, 8, 8, 8 .. 2:00 rest
-pasue at bottom
-not sure about weight but felt much heavier than my 27kg barbell

Dips: 7, 7-8, 7, 7, 7, 7, 7+support .. 2:00 rest

one-leg dragon flag 1x2 (each leg one rep)
-just for fun, lowering is ok, raising is uncomfortable a bit

Hanging leg raises: 5, 5, 5, 5, 3 .. 2:00 rest

few inverted rows, 20 diamonds
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Re: Buckyx's training log

Post by Buckyx on Tue Mar 03, 2015 8:43 am

3.3.2015

Lowback leg raises: 4x10 .. 2:00 rest
Lunges: 4x30(15 each leg) .. 1:30 rest
One-leg calf raises: 4x20 each leg .. 1:00 rest
Back hyperextensions: 3x30 .. 0:30 rest

Calf raises: 50
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Re: Buckyx's training log

Post by Buckyx on Wed Mar 04, 2015 9:37 am

4.3.2015

Wide pull ups: 4, 4, 4 .. 2:30 rest
-each rep 2 sec deadhang, 2 sec top hold

3-3-1 Chin ups: 3, 3, 3 .. 3:00 rest
each rep top hold, middle hold, almost deadhang on eccentric

Dips: 7, 7, 6 .. 2:00 rest
-each rep 2 sec support, 2 sec bottom, very deep

Dips: 7, 7, 7 .. 2:00 rest
-each rep 2 sec support

L-Hang: 45, 40, 35 sec .. 2:00 rest

Hanging leg raises: 4, 4, 4 .. 2:30 rest
-last reps of last 2 sets were not with bar touch

Bulgarian split squats: 9, 13, 13, 13 each leg .. 2:00 rest

cooldown
20 Incline push ups
15 Inverted rows
10 p. bars Leg raises
20 ATG Squats
-done in this order but some were done between working sets of other exercises
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Re: Buckyx's training log

Post by Buckyx on Thu Mar 05, 2015 1:40 pm

5.3.2015

Lowback leg raises: 5x10 .. 2:00 rest + top hold after very last rep
Lunges: 4x32 total .. 1:30 rest
One-leg calf raises: 4x25 each leg .. 1:00 rest
Back hyperextensions: 4x30 .. 0:30 rest

100 Calf raises .. feet were burning but calves were ok actually, great genetics they are huge also

30+ static Lunges


next week more volume a bit, then deload week and then maxout first time after injury
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Re: Buckyx's training log

Post by Buckyx on Sat Mar 07, 2015 11:38 am

7.3.2015
rests were random but I tried to keep it shorter with time cause I took huge pauses at the start.. workout with a friend at home

Pull ups: 7x5
-speed & control, but got tired after last set

ATG Front squats @ 15kg: 10
ATG Front squats @ 27kg: 8
ATG Front squats @ 32kg: 7
ATG Front squats @ 37kg: 5x5
-need to clean it first

Dips: 4x8, 3x7 .. intentional, almost effortless

Abs101 3x10
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Re: Buckyx's training log

Post by Buckyx on Mon Mar 09, 2015 12:03 pm

9.3.2015
was feeling a bit ill since yesterday but overall nice workout

Pull ups: 7, 7, 6, 6, 5, 5, 4 .. 2:30 rest

Pistol negatives: 1x4 each leg
Pistol pyramid: 1-2-3-2-1 el.   .. 0:30*reps rest

ATG Front squats @ empty bar: 10
ATG Front squats @ 20kg + bar: 6
ATG Front squats @ 25kg + bar: 6

Alternating sets, 1:30 rest after each set
ATG Front squats @ 30kg + bar: 5, 5, 5, 5, 5, 0, 0, 0
Dips: 5, 10, 10, 9, 9, 8, 7, 7
DF Hip raises: 0, 0, 0, 0, 0, 7, 10, 10
-means alterinating front squats/hip raises with dips

Last sets were with shorter reps and very last even without cause I was in a time pressure .. thats a gym course and I am always first to come and last to leave :D
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Re: Buckyx's training log

Post by Buckyx on Tue Mar 10, 2015 10:45 am

10.3.2015

Hanging leg raises: 5, 4+failure, 5, 4+failure, 5 .. 3:00 rest
Lowback leg raises: 6x9 .. 1:30 rest

One-leg calf raises pyramid: 15-14-...-1 = 120 for each leg
-15left, 15right, 15sec rest, 14left..
-no rest since 10down reps

straight after 60 both legs Calf raises

Lunges @ 15kg: 4x20 total .. 2:00 rest
Hyperextensions: 1x35
HLR to L: 1x10 + L-Hang
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Re: Buckyx's training log

Post by Buckyx on Wed Mar 11, 2015 9:47 am

11.3.2015
pushing through failure first time

Chin ups: 7, 7, 7 .. 2:30 rest
Chin ups: 6, 5, 5, 5, 3+ISOs/negative .. 3:00 rest

Dips: 10, 10, 10, 10, 9, 9, 5+2+1+1+support .. 2:00 rest
straight after 10 inverted rows + 10 incline push ups

one more upper body training to deload week
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Re: Buckyx's training log

Post by Buckyx on Mon Mar 16, 2015 12:16 pm

16.3.2015
planned deload week, managed to get ill a week ago again lol

Bodyweight: 77kg .. I guess it will stop when I hit 75 cause I was like that before on pretty much the same diet

Pull ups: 4x6 .. 3:00 rest
-explosive but harder

circuits with 1 min rest between sets
Pistols: 4, 4, 0, 0,
Front squat @ 20kg + bar: 0, 0, 8, 0, 0
Front squat @ 30kg + bar: 0, 0, 0, 6, 6
Dips: 9, 9, 9, 9
Hanging leg raises: 6, 6, 0, 0
Dragon flag hip extensions: 0, 0, 10, 10

straight after some rows and 20 diamonds
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Re: Buckyx's training log

Post by Buckyx on Tue Mar 17, 2015 10:08 am

17.3.2015

Lowback leg raises: 4x10 .. 1:30 rest
Lunges @ 15kg: 4x26 total .. 2:00 rest

straight after 20 Calf raises with vest
straight after Plank with vest

One-leg calf raises: 1x20 each leg
One-leg calf raises @ 15kg: 4x15 el. .. 1:30rest
-balance was hardest

almost immediatly
100 both legs calf raises + 25 one-legged each

some lowback stuff like high rep hyperextensions + holds etc
50+ lunges, some lunges with vest
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Re: Buckyx's training log

Post by Buckyx on Wed Mar 18, 2015 9:34 am

18.3.2015
very bad sleep today, maybe 5 - 6 hrs at max, woke up since 4am

Chin ups: 3x6 .. 3:00 rest
-great form and control, almost like pre-injury although much weaker

Dips: 3x11 .. 2:00 rest
-last set was like to failure but again great control and ROM

L-Sit: 15+ sec, not to failure, depressed shoulders, pointed toes ;)
Hanging leg raises: 3x6 .. 2:00 rest
L-Hang: 2x20+ sec

Pull up with hold top/middle/bottom through negative
same with dip

also did some Advanced tuck DF reps but that bench is too uncomfortable for my scapulas so rather stopped and did one more set of HLRs and some push ups, diamonds, bench dips, triceps extensions, rows, squats, between working sets
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Re: Buckyx's training log

Post by Buckyx on Fri Mar 20, 2015 10:01 am

20.3.2015
had a relatively good sleep compared to standards here
Bodyweight: 76kg with clothes on

AFTERNOON AT PARK
Pull ups: 4x6 .. 3:00 rest
-great control, full ROM.. cant go fast much cause it swings my body so I take very little stops but I think still better than bouncing

Dips: 3x10 .. 2:00 rest
-feel strong but endurance drop very quickly

1:00 rest
15 Diamonds

L-Sit: 2x10+ sec .. easy

Hanging leg raises: 3x6 .. 2:00 rest
-almost where it was preinjury

L-Hangs
some rows, push ups, ISO holds as finisher

EVENING AT HOME
ATG Squats: 15
ATG Front squats @ 15kg: 10
ATG Front squats @ 32kg: 10
ATG Frong squats @ 42kg: 2x6
-was in a rush, so quick squat sets


Last edited by Buckyx on Mon Mar 23, 2015 5:50 am; edited 3 times in total
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