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Buckyx's training log

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Re: Buckyx's training log

Post by Iliander on Mon Mar 10, 2014 11:28 am

ccheatum wrote:Finally, one of my favorites is to use a stick, ~3-4 ft long will do, and hold it near one end. Then, holding it vertically with your arm straight out in front of you, tilt your wrist forward until it points straight ahead then return to vertical. Do the same thing moving to the left, right, and back. You can vary the difficulty of the movement by changing the position where you hold the stick. It will be easier holding it closer to center and harder holding it near the end. Do 10-20 reps with each hand
that is great too.
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Re: Buckyx's training log

Post by itlives on Mon Mar 10, 2014 11:51 am

I've found the wrist pain is not from weak wrists. It's usually from not stretching the wrists - ever. Most people will stretch down a bit and pull the fingers back a bit. If you never do those, try them on a consistent basis.
Most of the suggestions are for strengthening the forearm muscles.
You need to stretch the muscles to take the tightness off the tendons. I'll put up a video with a couple of exercises. I might be a couple of days.
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Re: Buckyx's training log

Post by Buckyx on Mon Mar 10, 2014 3:24 pm

thanks for tips.. todays training (first core and pulls after sickness)

10.3.2014

Pull up pyramid: 1-2-3-4-3-2-1
Wide pull up pyramid: 1-2-3-3-2-1 .. this one was very weak

EDT with full Hanging leg raises and back hyperextensions for 15min
HLR: 5, 5, 5, 4, 4, 5, 3 .. 29
Hyperextensions: 15, 15, 15, 15, 15, 15, 40 .. 120
-forgot to watch time so first s.sets very long rests and little rest on last ones :D

tuck and pike in dragon flag sets.. fun

max L-Sit hold (hanging): 20+ seconds, toes pointed
then max plank: 40+ seconds, more of a mental challenge
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Re: Buckyx's training log

Post by itlives on Mon Mar 10, 2014 3:33 pm

I like you post your ...fun sets.
I like fun days but always try to think "This is fun AND hard"
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Re: Buckyx's training log

Post by Buckyx on Mon Mar 10, 2014 3:51 pm

I wanted some dragon flag negatives but felt really taxing to even hold top position so i just did some "fun" and move to another exercise :D hope more power for next workout
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Re: Buckyx's training log

Post by Buckyx on Tue Mar 11, 2014 11:25 am

underestimated my dip strength and weather lol.. almost dehydrated near the end as i drank all water i had and it was unusual sunny here, nvm

11.3.2014
EDT, 15 min
Dips: 4, 4, 4, 4, 4, 4, 4, 5, 5, 5, 6, 6, 6, 5, 5, 10 = 81
Squats: 10, 10, 8, 8, 8, 8, 8, 8, 8, 8, 8, 8, 6, 6, 6, 6 = 124
-again taking higher rest and doing lower reps at start as i didnt know my actual strength
-next time aiming for 100 dips

5-6 min rest

Pull up pyramids, after last step in pyramid 30 second rest.. 60 second rest after whole pyramid

1st: 1-2-3-4..3-2-1
2nd: 1-2-3..2-1 + 7 triceps extensions
3rd: 1-2-3..3-1 + 7 triceps extensions
(chins) 4th: 1-2-3..2-1 + 7 triceps extensions
(chins) 5th: 1-2-2..2-2 + 2 triceps extensions
1 chin up + max top hold .. cca 20 seconds + slow negative
= 54

few min rest

15 incline push ups + 15 inverted rows
alernating incline push ups and rows no rest
push ups: 8-7-6-6-5-4-3-2-1 = 57
rows: 8-7-6-6-5-4-3-2-1 = 57
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Re: Buckyx's training log

Post by itlives on Tue Mar 11, 2014 11:28 am

Excellent work Bucky!

Your English is excellent. too. Are you Slovakian?
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Re: Buckyx's training log

Post by Buckyx on Tue Mar 11, 2014 11:38 am

thanks I appreciate!

yeah I am from Slovakia, spending most of the time in Czech rep. on college tho.. but very nice parks there
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Re: Buckyx's training log

Post by itlives on Tue Mar 11, 2014 11:46 am

I asked because a long time ago, on a web site that shall not be named, was a guy (Mick1475) that lived over there. He had excellent English. i asked him about it. He actually was English. He lived there and taught English. That guy was in excellent shape!
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Re: Buckyx's training log

Post by Iliander on Tue Mar 11, 2014 11:50 am

great workout high volume awesome
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Re: Buckyx's training log

Post by ccheatum on Tue Mar 11, 2014 11:25 pm

Excellent workout! You did a really solid job on dips for your first time out. Keep up the great work!
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Re: Buckyx's training log

Post by Buckyx on Wed Mar 12, 2014 4:22 am

yeah that dips were great, my triceps are extremely sore now and shoulders,chest a bit too
I will test my max again in 2-3 weeks, using this method I am sure I will hit new PR :)
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Re: Buckyx's training log

Post by Buckyx on Wed Mar 12, 2014 1:40 pm

Did some core volume training today, reps are not exact as i have only basic routine what i wanted to do but it was too low

12.3.2014
Supersets with 1 minut rest between s.sets
Hanging leg raises: 5, 5, 5, 5, 5 .. some were extended to inverted hang or holding L pauses
Back hyperextensions: 20, 20, 20, 20 ,20

tried windshield whipers.. got half rep with straight arms :D
1 full rep with bent arms

many hanging L-Sits, hyperextensions and dragon flag fun(lying leg raises to candlestick, DF negatives)

Superplank: 8:00 .. alternating front plank 30 seconds, side 30, other side 30
-10 minutes is goal

I am thinking of doing push+legs/pull+core split instead of upper body/core with legs somewhere..
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Re: Buckyx's training log

Post by itlives on Wed Mar 12, 2014 3:16 pm

I had hernia surgery 1 month ago. I'll be glad to be able to do core again!
Good work!
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Re: Buckyx's training log

Post by Brahma Bill on Wed Mar 12, 2014 3:19 pm

Nice one! I like the rotating planks. I also do a bridge with mine to get the full rotisserie effect.
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Re: Buckyx's training log

Post by tilles on Wed Mar 12, 2014 3:46 pm

Cool log man, read you spend a lot of time in Czech Repcublic ? I'm currentlty in Prague for my Erasmus Semester :)
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Re: Buckyx's training log

Post by Buckyx on Wed Mar 12, 2014 3:55 pm

thanks.. yeah I am on college there in Brno, maybe you know
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Re: Buckyx's training log

Post by Buckyx on Thu Mar 13, 2014 2:30 pm

triceps and legs still sore from previous training :)

13.3.2014
EDT, 15 min
Dips: 6, 6, 6, 6, 6, 6, 6, 6, 6, 6, 6, 6, 5, 4, 6 = 87
Squats: 8, 8, 8, 8, 8, 8, 8, 8, 8, 8, 8, 8, 6, 6, 7 = 115
-I think this works great for triceps

10 min rest

Wide pull ups: 8, 8 .. 1:30-2:00 rest
Chin ups: 8, 4, 6, 6, 4, 5 .. same rest
4, 3, 2 chin ups with cca 1 min rest between .. extreme forearm pump so i stopped
-need to split pushing and pulling in different days

Incline push ups pyramid: 1-2-3-4-5-6-7-8 .. 7-6-5-4-3-2-1   (after 8th step i took rest each step)
20-30cm bench height

Supersetted pyramid with incl. push ups and inverted rows .. rest after top level of pyramid, no rest outside
rows: 2-4-6-8-10-12 .. 10-8-6-4-2-1
push ups: 1-2-3-4-5-6 .. 5-4-3-2-20

did some triceps extensions too on low bar
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Re: Buckyx's training log

Post by Iliander on Thu Mar 13, 2014 3:23 pm

great work Buckyx
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Re: Buckyx's training log

Post by CheesedogTheFirst on Fri Mar 14, 2014 2:08 am

Excellent session Buckyx!
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Re: Buckyx's training log

Post by ccheatum on Fri Mar 14, 2014 7:43 am

All those dips… very nice workout!
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Re: Buckyx's training log

Post by Buckyx on Sat Mar 15, 2014 12:27 pm

short workout at home 15.3.2014

Incline push ups: 4x25 .. 1:00 rest
Squats: 25, 25, 15, 20, 15 .. 1:00, 3x1:30 rest
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Re: Buckyx's training log

Post by Buckyx on Mon Mar 17, 2014 3:59 pm

great Pull & Core workout .. first pull ups very very explosive maybe thats the problem of quick reps drop

17.3.2014
Wide pull up pyramids: 1-2-3-4-5..5-4-1 (2:15 rest in middle of pyramid)
after while 2 chin ups + 1 chin up
-2:15 rest

Wide Pull ups: 5, 5, 5, 5, 5 .. 1:00 rest
Close Pull ups: 4 + immediatly 2 Chin ups

idk how much rest

Windshield Wipers: 4, 4, 3 (both sides) .. 2:00 rest

Hanging leg raises: 5, 5, 5, 5 .. 1:00 rest

Dragon flag hip extensions: 7, 6, 6, 6 .. 1:00 rest

supersetted 10 Wide Pull ups + 10 Wide inverted rows

Deadhang: 1 min

Superplank: 10:00 .. alternating front plank 30 seconds, side 30, other side 30 ... last 2 were 15 seconds each
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Re: Buckyx's training log

Post by Dave on Mon Mar 17, 2014 10:39 pm

Very nice!
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Re: Buckyx's training log

Post by Buckyx on Tue Mar 18, 2014 9:59 am

Push & Legs .. more legs work added

18.3.2014
EDT, 15 min
Dips: 7, 7, 7, 7, 5, 7, 7, 6, 6, 6, 6, 6, 6, 5, 3, 3 = 94
Squats: 9, 9, 9, 9, 7, 9, 9, 7, 8, 8, 8, 8, 8, 7, 5, 5 = 125
-not enough room for more sets, more reps comming!

10 min rest

Deep push ups pyramid: 1-2-3-4-5-6-7 .. 7-5-2   (rest only after 7th step - 1 min)

2 min rest

Supersetted Deep push ups & Triceps extensions & Bench dips .. 1 min rest, 3 last sets 2 mins
deep Push ups: 10, 10, 9, 6, 10, 10, 10
Triceps extensions: 4, 3, 4, 3, 3, 0, 0
Bench dips: 0, 0, 0, 0, 5, 15

Lunges: 3x15(each leg) .. 1 min rest
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Re: Buckyx's training log

Post by itlives on Wed Mar 19, 2014 3:19 pm

17/3/2014 workout.....you have a good grip! Were your hands tired from that?
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Re: Buckyx's training log

Post by Buckyx on Wed Mar 19, 2014 3:32 pm

itlives: yeah my hands were tired, but they are getting used to so much volume .. today was harder to grip because i had big calluses from last time, but i only got my lats sore
-forearms from inverted rows

Overtrain/Underecovery/Bad day

19.3.2014
Wide pull ups: 6, 6, 6, 6, 5, 5 .. 1 min rest between
Chin ups: 5, 5, 4.5, 5 .. 2 min rest between
-Tried max wide pull ups, got 5
-few diamond push ups, inclines, bench dips between sets to keep myself warm

Windshield Wipers: 4, 2 (both sides) .. 2:00 rest

Hanging leg raises: 5, 5, ....., 5, 8 .. 1:30 rest (last set was very controlled just to L)
- between 2nd and 3rd set did cca 10sec L-Sit on p.bars and 10sec L-Sit hanging

Deadhang: 1 min

supersetted .. 1:30 rest
Dragon flag hip extensions: 6, 6, 5, 5 .. some one-leg dragon flags reps too
Back hyperextensions: 25, 12, 12, 12 .. last 3 sets with hands crossed infront of my forehead

Superplank: 7:20 .. alternating front plank 30 seconds, side 30, other side 30
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Re: Buckyx's training log

Post by Iliander on Wed Mar 19, 2014 3:40 pm

good to see you hammering the basics
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Re: Buckyx's training log

Post by itlives on Wed Mar 19, 2014 4:18 pm

Iliander wrote:good to see you hammering the basics

True dat.  :clappy: 
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Re: Buckyx's training log

Post by Buckyx on Thu Mar 20, 2014 2:07 pm

thank you guys, today I did extreme push workout (to my standards) and couldnt resist to do bit of core and explosive pulling .. ended up being destroyed.. taking 3 full days rest and I will focus on explosive training for next 2 weeks

20.3.2014
warm up - 10 diamonds, 10 bench dips

EDT, 15 min
Dips: 6, 8, 7, 6, 7, 7, 6, 6, 6, 6, 5, 5, 4, 3, 2 = 84
Squats: 8, 10, 9, 8, 9, 9, 8, 8, 8, 8, 8, 8, 8, 5, 5 = 119

5 min rest, then 5 very explosive pull ups from deadhang

Diamond push ups: 15, 15, 15, 15, 10 .. 1:30 rest

some sets of 5 explosive pull ups .. 30 total cca

Single Bar, P. Bars support hold,
P. bars scapula depression & elevation

Hanging Leg raises, Dips, explosive pull ups, diamond push ups superset
L-Sit
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Re: Buckyx's training log

Post by Dave on Fri Mar 21, 2014 12:35 am

Nice volume on the EDT!
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Re: Buckyx's training log

Post by ccheatum on Sun Mar 23, 2014 10:33 pm

Buckyx, you have been killing it lately! Great work!!
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Re: Buckyx's training log

Post by Buckyx on Mon Mar 24, 2014 1:12 pm

Deload week started, at least in terms of volume ;)

24.3.2014

supersetted, 2:00 rest between s.sets
Wider pull ups: 6(5), 6(5), 6(2), 6(0), 6(0)
Diamond push ups: 12, 12, 12, 12, 12
-strict form, 6(5) means 5 reps lower chest hitting bar
-not explosive

supersetted, 1:30 rest
Hanging leg raises to L (pause at L): 6, 6, 6, 6, 6
Back hyperextensions (harder var.): 8, 8, 8, 8, 8

3 very explosive chin ups, holding as high after last rep



... do you think I can start training for muscle up? planning to do 2 weeks of explosive training and then MU practice
I will probably test my max reps on basics after 1 week
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Re: Buckyx's training log

Post by ccheatum on Tue Mar 25, 2014 12:29 am

It takes a lot of both pull-up and dip strength to get a MU. You have been doing a lot of volume, but can you o them with weight? Also, you really need to be able to do false grip pullups to get the transition right. That will take some practice too. Otherwise, my impression is that it is mostly about how well your body takes to it.
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Re: Buckyx's training log

Post by Buckyx on Tue Mar 25, 2014 4:44 am

I can do weighted pull ups comfortably, did slightly more than 5x5 with 10kg one month ago
, dips were weak back then though

I will try false grip pull ups to chest
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Re: Buckyx's training log

Post by Iliander on Tue Mar 25, 2014 7:31 am

my advice is to wait with muscle-up training for later until you have reached 25+ pull-ups and 45+ dips. or you can simply add muscle-up training to what you're already doing, but don't replace the basics.

i say this because i made the same mistake. training muscle-ups without a strong foundation is a waste of time.

also the true muscle-up is not done with a false grip. a false grip makes the muscle-up easier, however it's a good progression towards the true muscle-up.

false grip pull-ups to the chest are a great way to train for the muscle-up.
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Re: Buckyx's training log

Post by Buckyx on Tue Mar 25, 2014 8:33 am

20+ pull ups and 40+ dips is my goal for now, I will continue doing basics and add handstand practice

dont know where I am at, going to try on saturday in gym I guess 15 pull ups
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Re: Buckyx's training log

Post by Buckyx on Tue Mar 25, 2014 12:02 pm

25.3.2014

supersetted, 2:00 rest
very deep Dips: 9, 8, 8, 7, 8
Inverted rows: 12, 12, 12, 12, 12

supersetted, 1:30 rest
Lunges: 10, 10, 10, 10, 10 (each leg)
Calf raises: 20, 20, 20, 20, 20

few squats, false grip pull ups(fail uncomfortable), explosive pulls
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Re: Buckyx's training log

Post by Buckyx on Wed Mar 26, 2014 1:51 pm

26.3.2014

Pull ups: 5x5 .. 1:30 rest
-arched back, chin just over bar ... feels darn great
Wide pull up top hold: ~20 sec
Wider pull up negative: ~15 sec

Wider pull ups: 14
-not controlled negative, some where not deadhang

10 diamonds, 4x15-30 incline push ups

5 full HLR
2x5-7 strict HLR to L

Dragon flag hip extensions
One-leg dragon flag rep
Dragon flag negative - full controlled

L-Sits, L-Sit kicks, L-Sits on fists

Dragon flag 45° leg raises
50 knee raises on dip bars followed by L-Sit

Scapula depression and retraction on pull up bar
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Re: Buckyx's training log

Post by Buckyx on Thu Mar 27, 2014 3:24 pm

27.3.2014

Dips: 13, 15, 15, 15, 15

22 beastmode burnout dips + 25 bench dips + 10 incline push ups
- no rest, only slight pause in middle of bench dips cause wrist pain

supersetted
Lunges: 4x10 (each leg)
Back hyperextensions(harder): 4x15

supersetted
Squats: 3x20
Calf raises: 3x20
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Re: Buckyx's training log

Post by Buckyx on Sat Mar 29, 2014 10:53 am

29.3.2014

Bodyweight: 81kg.. slowly went up by 6kg since i started in october... being on caloric deficit :D

5 circuits, 2:00 rest
Pull ups: 5x10
Diamond push ups: 2x10, 3x0
Overhead press @ 32kg: 2x0, 8, 10, 10
Squats: 5x15

few min break... max pull ups on tree: 7

-all pull ups vere consecutive, no pause
-all pull ups were done on a tree ... most volume in 5 sets ever
-had to stop with diamonds because forearm strain
-OHP standing
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Re: Buckyx's training log

Post by Iliander on Sat Mar 29, 2014 2:25 pm

great circuits man, congrats on the muscle gain. do you have a weight goal?
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Re: Buckyx's training log

Post by ccheatum on Sun Mar 30, 2014 12:19 am

Good stuff!
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Re: Buckyx's training log

Post by Buckyx on Mon Mar 31, 2014 1:20 pm

thanks, pull ups feel darn easy now.. hoping to text max soon
I gained some weight but it got to be some fat too

My goal is to cut to around 73-5 kg, but i am still playing with my diet

31.3.2014
LBM's static pull up routine, its meant to be with 10 seconds rest between steps .. i did like 30-50 because of crowded park but still a beastly challenge for me
5 Wide pull ups + 10 sec top hold after last rep
5 Wide pull ups + 10 sec hold head against bar
5 Chin ups + 2 sec hold each rep on negative (top and middle)
1 Phorm pull up + 10 sec hold highest possible .. couldnt do 1 so i did close pull instead
Soldier pull up and hold 10 sec shoulder under bar, then 5 second head under bar
then switch grip and hold 10 sec right shoulder and 5 sec head .. without dropping
max close pulls - did 3-4

Wide pull ups: 6, 6, 6, 6, 6 ... 1:30 rest

Windshield wipers: 5, 5, 4, 4 ... 1:30 rest

HLR to bar: 5, 4, 3, 2, 1 ... 1:30 rest
-5+ sec L-Sit after each set
-6 controlled raises to L on last set

6 Wide pull ups

supersetted cca 2:00 rest
Chin ups: 5, 4, 3, 2, 1
Back hyperextension: 45, 40, 35, 30, 30

10 Chin ups
Scapula retraction & depression and holding that position few times in a row
45 sec Deadhang
15 Inverted rows
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Re: Buckyx's training log

Post by Cesar on Mon Mar 31, 2014 6:50 pm

tired just reading this. nice going man!
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Re: Buckyx's training log

Post by Buckyx on Tue Apr 01, 2014 5:33 am

I wish I had same progress with dips :D its been long my lats were sore last time tho
core feels like it was hit with hammer
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Re: Buckyx's training log

Post by Dave on Tue Apr 01, 2014 9:27 am

Sounds like a pretty darn good session to me!
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Re: Buckyx's training log

Post by Buckyx on Tue Apr 01, 2014 10:30 am

1.4.2014 - bad sleep, hot weather, fatigue, beastmode...

wall HS: 3x20-30 sec .. 1:00 rest

Dips: 15, 15 .. 2:00 rest
Dips: 15, 12, 12 .. 1:30 rest

ATG Squats: 5x20 .. 1:30 rest

30 Burnout dips + 20 Bench dips + 10 incline push ups

4xFailure push ups

Scapula depression on dip bar
Single bar and parallel bar support hold
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Re: Buckyx's training log

Post by Buckyx on Wed Apr 02, 2014 12:37 pm

2.4.2014

1:30 sec rest between exercises.. first few with less

Wide pulls: 7, 7, 7, 6
L-Sit chins: 5, 5, 4, 3-FAILURE

One-legged dragon flags: 4, 4 .. alternating legs

supersetted, various pull grips
Pull ups: 5, 5, 4, 5, 5     .. chin, chin, close pull, wide pull, close chin
L-Sit: 0, 0, 3x5-10 seconds
DF hip extensions: 2x5, 0, 0, 0

4 HLR to bar
8 HLR to L
15 sec L-Sit
-rest between these
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Re: Buckyx's training log

Post by Buckyx on Thu Apr 03, 2014 12:10 pm

3.4.2014 - bad luck for dips, I wish I hadnt injured one year ago...

wall HS: 3x? sec .. 1:00 rest

Dips: 15, 15, 13, 10, 7 .. 1:30 rest
-turning into weakling

ATG Squats: 5x25 .. 1:30 rest
-extreme fatigue in middle of every set

30 Burnout dips + 20 Bench dips + 10 incline push ups

supersetted, 1:30 rest
Lunges: 5x26 (13 each leg)
Calf raises: 5x25

Scapula depression on dip bar
Single bar support hold
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