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Buckyx's training log

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Re: Buckyx's training log

Post by Buckyx on Sun Aug 09, 2015 10:15 am

just measured left calve size.. 43 cm cold and 45 cm pumped, dont even train legs and I even have some quads
I guess I am at 20% bodyfat or maybe a bit more

what do you think
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Re: Buckyx's training log

Post by Buckyx on Tue Aug 11, 2015 11:19 am

10.8.2015

Bodyweight: 78kg morning dry

free Headstands: 3x? .. easy holds
shoulders rolling fwd Pull up top hold: 2x10 sec
Support: 2x15 sec

Pull ups @ BW: 5
Pull ups @ 3.5kg: 5
Pull ups @ 6.5kg: 3x5 .. 2:30 rest

Dips @ BW: 5
Dips @ 7.5kg: 5
Dips @ 15kg: 3x5 .. 2:30 -- havent dip this much since october!

I am still a bit sick
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Re: Buckyx's training log

Post by Buckyx on Wed Aug 12, 2015 5:13 pm

12.8.2015

free Headstands: 2x? sec
shoulders rolling fwd Pull up top hold: 2x? sec
Support: 2x? sec
-all solid holds

Pull ups @ BW: 5 .. 1:30 rest
Pull ups @ 3.5kg: 5 .. 2:00 rest
Pull ups @ 6.5kg: 3x5 .. 2:30 rest

Push ups @ 10g: 5 .. 2:00 rest
Push ups @ 20kg: 3x5 .. 2:30 rest

Half 2k9 BBRs, no rest between
20 Dips - had to walk after to pull up bar
10 Pull ups - 8 consecutive. 1 sec hangs for other
25 Push ups - 15+3+2+2+2+1 .. had to rest on knees, muscle failure
-Total time 2:50 - 2:55

after few seconds rest - 20 Inverted rows

DB Curls @ 10kg: 3x6 .. 2:30 rest
DB OHP @ 10kg: 3x9 .. 2:30 rest
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Re: Buckyx's training log

Post by Buckyx on Sat Aug 15, 2015 12:59 pm

15.8.2015
weak day

free Headstands: 2x? sec
shoulders rolling fwd Pull up top hold: 2x? sec
Support: 2x? sec
-former two only exercises which hurts my elbows or whole body which is weird

Pull ups @ BW: 5
Pull ups @ 4kg: 6, 5
Pull ups @ 2.5kg: 6
Pull ups @ BW: 7 .. with various random iso holds like at top or mid

Dips @ BW: 4
Dips @ 10kg: 4
Dips @ 20kg: 6 .. true maxout probably 10 on a good day
Dips @ 10kg: 8
Diamond push ups: 20+3 - muscle failure

some archer inverted rows & very wide pull ups


I was feeling weak for some reason, not sure if its overtraining or so much fructose pre workout, I will deload next week
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Re: Buckyx's training log

Post by Buckyx on Mon Aug 17, 2015 2:48 pm

17.8.2015

free Headstands: 2x? sec
shoulders rolling fwd Pull up top hold: 2x? sec
Support: 2x? sec

Pull ups @ BW: 4
Pull ups @ 4kg: 4
Pull ups @ 8kg: 3x5 .. 3:00 rest - first set explosive, all high
Pull ups @ 4kg: 5 .. just 1:30 rest prior

OHP @ 27kg: 3x6 .. 2:30 rest
partial HLL: 3x8 .. 2:00 rest
Front squats @ 27kg: 3x6 .. 2:30 rest

some archer rows and 7 explosive wide pull ups
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Re: Buckyx's training log

Post by Buckyx on Tue Aug 18, 2015 12:54 pm

18.8.2015

Working bodyweight: 82kg :o

free Headstands: 2x? sec
Support: 2x15 sec - hollow & depressed

Dips @ BW: 4
Dips @ 7.5kg: 4
Dips @ 10kg: 4
Dips @ 15kg: 4, 4, 4, 4, 13 .. 3:00 rest
-last set was maxout, just technical failure last rep
-even half that weight feels hard to dip but I am not sure how I did such maxout when my bodyweight is so heavy
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Re: Buckyx's training log

Post by Buckyx on Thu Aug 20, 2015 11:14 am

20.8.2015

free Headstands: 2x? sec
Support: 2x10-20 sec - hollow & depressed
-headstand is very easy now, just playing with form

Push ups @ 10kg: 2x10 .. 2:00 rest
Decline push ups: 10

Archer inverted rows: 2x6 each side + 6 each side with 6 regular

few squats .. knee is uncomfortable even during BW only, staying in deep squat is ok I kept my flexibility.

10 advanced tuck dragon flags + 30 lying leg raises + 30 sec plank
-tucked dragon flags seems easier than leg raises and I do them hollow, maybe good time for chasing real dragon flag
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Re: Buckyx's training log

Post by Buckyx on Sat Aug 22, 2015 1:18 pm

22.8.2015
weak day, low protein & unhealthy diet

free Headstands: 2x? sec
shoulders rolling fwd Pull up top hold: 2x? sec
Support: 2x? sec
-I think my shoulders are not ready yet for MU transition practice but I dont know how to strengthen them

Pull ups @ BW: 5
Pull ups @ 4kg: 7, 7, 4 + 3(just BW) .. 2:30 rest

Dips @ BW: 5
Dips @ 7.5kg: 5
Dips @ 12kg: 7, 9, 7 .. 2:30 rest

few tuck dragon flags

DB Curls @ 10kg: 3x6 .. short rests
OHP @ 27kg: 3x7 - easy to lift, uncomfortable shoulders though
BB Curls @ 27kg: 1x2 .. just for fun, does not feel heavy
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Re: Buckyx's training log

Post by Buckyx on Tue Aug 25, 2015 12:14 pm

25.8.2015

Bodyweight: 80.5kg in the morning

free Headstands: 2x? sec
Support: 1x15 sec

Pull ups @ BW: 5
Pull ups @ 4kg: 3
Pull ups @ 8kg: 2x5 .. 2:30 rest

Dips @ BW: 5
Dips @ 8kg: 3
Dips @ 15kg: 2x5 .. 2:30 rest
-bodyweight one were fast as light, but weighted felt heavy even for eccentric

(Avd.) tuck dragonflag reps: 5x7-10 .. 2:00 rest
-last 2 sets combination of tuck and one-legged .. one leg extended feel easier, maybe cause I cant keep hollow all the time but abs burned from that

few supersets of short bridges & shoulderstand squats
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Re: Buckyx's training log

Post by CCTommy on Tue Aug 25, 2015 3:31 pm

Nice workouts :)
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Re: Buckyx's training log

Post by Buckyx on Thu Aug 27, 2015 12:31 pm

thanks man :) although my legs are weak, working on knee strength

27.8.2015
Bodyweight: 80kg in the morning.. 3rd day eating bit under BMR and will increase slowly with maybe few refeeds

free Headstands: 2x? sec
Support: 1x15-20 sec

Wider pull ups: 8, 6 .. 2:00 rest
DB OHP @ 10kg: 2x9 .. 2:00 rest
Inverted rows: 2x10 .. 2:00 rest
Push ups @ 4kg: 2x10 .. 2:00 rest
DB Curls @ 10kg: 2x5 .. 2:00 rest

DF Hip raises: 2x5 .. 2:00 rest
few adv. tuck dragon flags
90° Vertical plate press: 5x5 .. pyramid BW-2.5kg-5kg-2.5kg-BW
4x superset 10 Short bridges + 10 Shoulderstand squats
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Re: Buckyx's training log

Post by Buckyx on Sat Aug 29, 2015 4:49 am

29.8.2015
early morning training, just some small preworkout in
5th day low carb/cal

free Headstands: 2x? sec
Support: 1x15 sec

Pull ups @ BW: 5
Pull ups @ 4kg: 8, 7 .. 2:00 rest

Dips @ BW: 6
Dips @ 8kg: 8, 8 .. 2:00 rest

Archer inverted rows: 6x each side
Decline push ups: 10

BB Curls @ 17kg: 8
BB OHP @ 27kg: 8

Adv. tuck dragon flags: 3x10 .. 2:00 rest
Back101: 3x10 .. 1:30 rest
Short bridges + Shoulderstand squats: 3x15+15 .. 1:30 rest
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Re: Buckyx's training log

Post by Buckyx on Mon Aug 31, 2015 8:33 am

31.8.2015
basic holds with scapula emphasis + free Headstands as a pattern warm up

Push ups @ 10kg: 5
Push ups @ 20kg: 4x7 .. 2:00 rest

Pull ups @ 4kg: 5
Pull ups @ 8kg: 4x6 .. 2:30 rest

Adv. tuck DFs: 5
One-leg extended DFs: 9, 9, 7, 7 .. 2:00 rest

Split squats: 8x10 .. 1:00 rest (4 for each leg forward)
BB Curl @ 17kg: 2x8 .. 1:30 rest
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Re: Buckyx's training log

Post by Buckyx on Wed Sep 02, 2015 8:28 am

2.9.2015

Pull ups @ BW: 10, 9, 3 to failure .. 2:00 rest
0:30 rest
another 2 to failure
--one rep took maybe 4-5 sec it exhausted me quickly, I do weighted with same tempo and it feels the same hard just less explosive
-forearm was too pumped, no difference between flexed and unflexed

One arm assisted inv. rows: 3x8 .. 2:30 rest
Inverted rows: 1x10

DB Curls @ 10kg: 1x10

90° Vertical plate press: 5
90° Vertical plate press @ 10kg: 8, 7, 7, 7 .. 2:00 rest

Wide pull ups @ BW: 10
-quick eccentric, full ROM

Reverse leg lifts: 3x10 .. 2:00 rest
Back101: 3x10 .. 2:00 rest
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Re: Buckyx's training log

Post by Buckyx on Thu Sep 03, 2015 8:29 am

3.9.2015

OHP @ 22kg: 5
OHP @ 27kg: 5
OHP @ 32kg: 3x5 .. 2:30 - not hard, some reps went lightly as a broomstick

Dips @ BW: 6
Dips @ 10kg: 4x8 .. 2:00 rest - these feel very hard, maybe bad form with backpack on
Dips @ BW: 10

15 Push ups + 5 Bench dips + some more quick push ups just for pump

Split squats @ 5kg: 4x8 .. 2:00 rest
-still had sore hams from last time
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Re: Buckyx's training log

Post by Buckyx on Sat Sep 05, 2015 9:43 am

5.9.2015

10 Pull ups + 25 Push ups + 20 Inverted rows superset
-pull ups explosive high concentric, slower eccentric

OHP @ 27kg: 5
OHP @ 32kg: 5
OHP @ 37kg: 5

Pull ups @ BW: 5
Pull ups @ 5kg: 5
Pull ups @ 10kg: 5
Pull ups @ 5kg: 5
Pull ups @ BW: 5

9 BB Curls @ 17kg + 10 Push ups @ 5kg superset x2

Adv. tuck DFs: 6
One-leg extended DFs: 3+3, 10, 10
DF hip raises: 2x10
few straddle DFs

circuits
Reverse leg lifts: 4x7
Split squats @ 5kg: 3x7-8
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Re: Buckyx's training log

Post by Buckyx on Mon Sep 07, 2015 12:55 pm

7.9.2015
not a strongest day, pushed limits tho

Pull ups @ BW: 3
Pull ups @ 5kg: 3
Pull ups @ 10kg: 3
Pull ups @ 15kg: 3
Pull ups @ 20kg: 5 .. PR!
Pull ups @ 2.5kg: 10, 7 .. 3:00 rest
few BW pull ups + explosives and holds

OHP @ 27kg: 3
OHP @ 32kg: 3
OHP @ 37kg: 2x5 .. 3:00 rest

Dips @ BW: 2x15 .. 1:00 rest
-too weak for dips now, not sure how to approach even this felt very hard

Adv. tuck DFs: 5
One-leg extended DFs: 3+3
Straddle DFs: 3x6-8

Reverse leg lifts: 3x8

body is still not comfortable with regular squats...
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Re: Buckyx's training log

Post by Brahma Bill on Mon Sep 07, 2015 3:58 pm

Nice! 5 reps at +20kg on pull ups is pretty awesome :twisted: Congrats on the PR.
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Re: Buckyx's training log

Post by Buckyx on Thu Sep 10, 2015 8:35 am

thanks, strength gains come fast when I pay no attention to diet ;)

10.9.2015
Working bodyweight: 81.5kg

Dips @ BW: 5
Dips @ 10kg: 3
Dips @ 15kg: 3
Dips @ 20kg: 3
Dips @ 24kg: 3
Dips @ 30kg: 8 .. technical failure around 6th rep, not muscular. another PR!!

5:00 rest

Diamond push ups: 1x25 .. controlled

supersets
A1 Pull ups: 3x10 .. 1:30 rest
A2 90° Vertical plate press @ 10kg: 3x8 .. 1:30 rest

supersets
B1 Reverse leg lifts: 3x9 .. minimal rest
B2 DB Curls 9-10kg: 2x9 .. 1:30 rest

Split squats @ 7.5kg: 4x8 .. 2:00 rest

I eat lots of unhealthy food, just trying to keep protein high and good carbs around training, also my fat intake is very low probably atm
need to cut down to 80kg and slowly recomp there as I like the weight :)


Last edited by Buckyx on Sun Sep 13, 2015 6:23 am; edited 2 times in total
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Re: Buckyx's training log

Post by Buckyx on Sat Sep 12, 2015 2:00 pm

12.9.2015
hard night, several beers and sets of pike push ups can explain weak OHP

Working bodyweight: 83kg.... tbh I am the heaviest ever since I lost weight from very overweight'd 3 years ago

Pull ups maxout: 12 + 3 .. fail, just chin over bar

A1 Pull ups @ 9kg: 3x5 .. 1:30-2:00 rest
A2 OHP @ 32kg: 3x5 .. 1:30-2:00 rest

B1 Inverted rows @ 9kg: 3x8 .. minimum rest
B2 Push ups @ 9kg: 3x9 .. 2:00 rest

C1 Split squats @ 9kg: 3x8 .. 2:00 rest

D1 Partial HLL: 3x9 .. 0:30 rest
D2 RLL: 3x9 .. 2:00 rest
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Re: Buckyx's training log

Post by Buckyx on Mon Sep 14, 2015 9:39 am

14.9.2015

Working BW: 83.5kg

free Headstand: 2 sets - strong

Pull ups @ BW: 4
Pull ups @ 6+ kg: 4
OHP @ 27kg: 8

A1 Pull ups @ 12+ kg: 2x5 .. 2:30 rest
A2 OHP @ 37kg: 2x6 .. 2:30 rest

B1 BB Curls @ 22kg: 2x7 .. 2:00 rest
B2 Dips @ 17kg: 6, 2 + 5(hand pain, short regrip pause) .. 2:00 rest

C1 Dragon flags
-Adv. tuck: 1x6
-Straddle: 1x6
-One-leg: 1x14 (switched legs after 7th)

D1 Short bridges: 3x20 .. no rest
D2 Shoulderstand squats: 3x20 .. up to 2:00 rest
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Re: Buckyx's training log

Post by Buckyx on Wed Sep 16, 2015 9:26 am

16.9.2015

Working BW: 83.5kg

free Headstand: 2 sets, better form than 5kg ago :O

Pull ups @ BW + 6kg: 4 + 4
OHP @ 22kg + 27kg: 4 + 4

A1 OHP @ 37kg: 2x5 .. 2:00 rest
A2 Pull ups @ 12+ kg: 2x5 .. 2:00 rest

B1 Dips @ 17kg: 2x6 .. 2:00 rest
B2 BB Rows @ 27kg: 2x6 .. 2:00 rest

C1 Push ups @ 17kg: 2x7 .. 2:00 rest
C2 BB Curls @ 27kg: 5, 0 .. 2:00 rest
C2 Wide pull ups @ BW: 0, 10 .. 2:00 rest - controlled

D1 Dragon flags
-Adv. tuck: 1x6
-Straddle: 1x6
-One-leg: 1x14 (switched legs after 7th)

E1 Split squats @ 17kg: 3x8
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Re: Buckyx's training log

Post by Buckyx on Sat Sep 19, 2015 8:45 am

19.9.2015

Working BW: 84kg

free Headstand: 2 sets

A1 Pull ups @ BW: 3x8 .. 1:30 rest
A2 OHP @ 27kg: 3x8 .. 1300 rest

B1 BB Rows @ 15g: 2x10 .. minimal rest
B2 Dips @ BW: 2x10 .. 1:00 rest

10 BB Curls @ 15kg + 10 elevated hand chest to ground push ups

C1 One-leg dragon flags: 4x9 .. 2:00 rest

D1 Split squats @ 17kg: 3x9
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Re: Buckyx's training log

Post by Buckyx on Mon Sep 21, 2015 1:53 pm

21.9.2015
weak day, very little calories + hangover
walk alot every day, sore legs

free Headstand x2

A1 Chin ups @ BW: 8, 8, 6 .. 1:30 rest
A2 Dips @ BW: 12, 12, 9 .. 1:30 rest

B1 Inverted rows @ BW: 2x12 .. 1:00 rest
B2 Diamond push ups @ BW: 2x13 .. 1:00 rest

C1 Hanging leg raises: 1x3
D1 Dragon flags: 3 Adv. tuck + 6 One-legged x2
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Re: Buckyx's training log

Post by Buckyx on Thu Sep 24, 2015 4:11 pm

24.9.2015

free Headstand: 2 sets
wall Handstand: 1 set, felt easy too and could also elevate shoulders easily

A1 Pull ups @ BW: 3x8 .. 1:30 rest
A2 DB OHP @ 12kg: 3x8 .. 2:00 rest

B1 Cable rows @ 25kg: 3x10 .. 1:30 rest
B2 Dips @ BW: 3x12 .. 1:30 rest

C1 Hanging leg raises: 4, 3
-second set on stall bars

D1 One leg extended dragon flags: 2x8 .. short rest
short L-Sit

15 Cable rows @ 20kg + 15 Diamond push ups + 15 p. bars leg raises(forearms supported)
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Re: Buckyx's training log

Post by Buckyx on Tue Sep 29, 2015 9:09 am

29.9.2015
I've been and still am a bit ill and my straight arm strength is terrible.

A1 wall Handstand: 2x? .. 1:00 rest
A2 One leg L-Sit: 2x15 sec .. 1:00 rest

B1 Chin ups @ 10kg: 3x5 .. 2:00-3:00 rest (last set wider pull ups)
B2 Dips @ 10kg: 3x8 .. 2:00-3:00 rest
-longer rest cause someone was on the bars

10 Inverted rows + 8 straight bar Dips

C1 HLL to Inverted hang + HLL: 3 + 2, 1 + 4 .. 2:00 rest
D1 RLL: 15, 10 .. short rest
E1 L-Hang: 15-20 sec

few explosive pull ups (barely explosive tho)


Last edited by Buckyx on Thu Oct 01, 2015 4:03 pm; edited 1 time in total
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Re: Buckyx's training log

Post by Buckyx on Thu Oct 01, 2015 1:23 pm

1.10.2015
last 2 weeks were terrible for recovery due to irl "issues" but a solid session anyway

8 Wide pull ups

A1 tuck FL: 2x? .. 1:00-1:30 rest
A2 Planche lean: 2x? .. 1:00-1:30 rest
-first FL set probably with flat back(I felt), 2nd I did only max retraction + depression hold
-PL hands under chest without arch, maybe even hollow

B1 HLL to Inverted hang: 3x3 .. 2:00 rest

C1 OHP @ 30kg + bar: 4x5 .. 2:00 rest
C2 Cable rows @ 40kg: 4x6 .. 2:00 rest
-bar could be like 10kg, felt heavier than what I did previously

huge circuit, rest = changing stations
10 Wide pull ups + 12 Dips + 10 forearm sup. HLLs + 12 Diamond push ups + 10 Wide pulls(7 consecutive) + 5 Dips + 10 f. HLLs + 4 Dips + 10 Push ups (split in few sets)

after few minutes, 5 hanging HLLs

triceps failure even during stretches..
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Re: Buckyx's training log

Post by Buckyx on Sat Oct 03, 2015 9:35 am

3.10.2015

Working BW: 83kg

A1 tuck L-Sit: 2x30 sec .. 1:30 rest
A2 free Headstand: 2x25-30 sec .. 1:30 rest

B1 Pull ups @ BW: 3x10 .. 2:00 rest
B2 Push ups @ 10kg: 3x10 .. 1:30-2:00 rest

C1 DB Hammer curls @ 10kg: 2x8 .. 1:00 rest
C2 Lateral + Front raise @ 1.25kg: 2x12+12 .. 1:00 rest

D1 Dragon flags
-Straddle: 2x4-6
-One leg: 2x8
-Full: 1x3 .. can do either with piking a bit in the beginning or starting a bit piked but keeping hollow
D2 Split squats @ 20kg: 4x7
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Re: Buckyx's training log

Post by Buckyx on Mon Oct 05, 2015 11:50 am

5.10.2015
apparently skill work was too much to start at - irritated elbow

A1 Hanging max ret. + depression: 2x20 sec .. 1:15 rest
A2 Planche lean: 2x20-30 sec .. 1:15 rest

B1 Dips
-BW: 4
-11kg: 3
-16kg: 3 .. 1:30 rest
-20kg: 3x5 .. 3:30 rest -- light elbow pain JUST at the start of each set, should have stopped
--any push up negative after this caused little pain in elbow, will take some rest for pushing, probably whole upper

some rows - those were ok

C1 HLL: 3x5 .. 1:00 rest
C2 RLL: 3x12 .. 1:00 rest

D1 Split squats @ 20kg: 2x8 .. 2:00 rest
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Re: Buckyx's training log

Post by Buckyx on Thu Oct 08, 2015 8:59 am

8.10.2015
Felt elbow during warm up but it was ok after, avoided dips.. did only for L-Sit and warm up support hold

A1 Hanging max ret. + depression: 2x15 sec .. 1:30 rest
A2 Planche lean: 2x20 sec .. 1:30 rest

B1 full Dragon flags: 3, 5, 5 .. 2:30 rest
-feel so easy now, hollow

8 Pull ups

C1 Pull ups with 2 sec holds at bot and top: 3x7 .. 2:00 rest (very last rep with 10s static holds top/mid/bot)
C2 DB OHP @ 16kg: 3x8 .. 2:00 rest

C1 Rows @ 30/35/40kg: 3x12 .. 2:00 rest
C2 Pseudo Planche push ups: 6, 5, 5  .. 2:00 rest (kept lean)

3 HLL to Inverted hang + 3 HLL + 3 half HLL + 10 p. bars. leg raises
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Re: Buckyx's training log

Post by Buckyx on Sat Oct 10, 2015 1:01 pm

10.10.2015

Working BW: 82kg .. bit leaner :)

A1 tuck L-Sit: 3x18-20 sec .. 1:00-2:00 rest
A2 free Headstand: 1x60 sec .. 1:30 rest

half 2k9 BBRs: 20 Dips + 10 Pull ups + 15+5+5 Push ups(10 sec rest)
-controlled reps, no bounce

B1 full Dragon flags: 3x3 .. 2:30 rest
C1 90° Vertical plate press @ 10kg: 3x10 .. 2:00 rest

D1 Split squats @ 20kg: 3x8 .. 2:00 rest
E1 Back101: 3x10 .. 1:00 rest

some explosive pull ups + shoulders rolling fwd. hold try (comfortable elbows finally)
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Re: Buckyx's training log

Post by Buckyx on Mon Oct 12, 2015 8:24 am

12.10.2015

A1 max Retraction & Depression hold: 2x15-20 sec .. 1:30 rest (FL prep)
A2 Planche lean: 30, 20 sec .. 1:30 rest

B1 Inverted Hang: 2x? sec
C1 Dragon flags: 1x3

D1 Chin ups @ 12kg: 3x5 .. 2:00 rest
D2 Pseudo Planche PUs: 3x5 .. 2:00 rest

E1 Archer inverted rows: 2x12 (6 each side) .. 1:30 rest
E2 Decline pike push ups: 2x5 .. 1:30 rest (full elevation with shoulders-wrists straight line on top)

10 Pull ups + 10 diamond push ups

F1 RLL: 3x15 .. 2:00 rest
-some BW squats between
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Re: Buckyx's training log

Post by Buckyx on Wed Oct 14, 2015 8:33 am

14.10.2015

A1 wall Handstand: 3x15-20 sec (maybe more)
A2 tuck L-Sit: 3x20+ sec

alternating chins and dips, 2:00 rest after each set once 15kg equipped
Chins ups & Dips
@BW   3 & 5
@8kg   3 & 5
@15kg 5 & 10
@12kg 6 & 12
@9kg  5+2 & 10+4
@6kg  5+3 & 11+3+2
@3kg  7+2 & 10+3+5(diamonds)
@BW  7+2+1 & 20(diamonds)

5 HLLs

overestimated weight and it was raining hard outside & cca 7-8°C, after all a nice session.. failure & soreness
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Re: Buckyx's training log

Post by Buckyx on Thu Oct 15, 2015 9:15 am

15.10.2015
lack of sleep, hangover, headache.. had mandatory gym class so at least did something random. also gym enviroment makes me unusually strong

Explosive pull ups - 10+ sets, first ones were with 5 reps then less (chest above bar)
full Dragon flags - sets of 3
Diamond push ups - few sets, dont feel it much even with hands low
Lat pulldown - 50kg attempt, this seems much harder than bodyweight pull ups
DB OHP up to 24kg
hanging L to V lifts
L-Sit (close) chin ups
Stall bar HLL - almost toes to hands
various grips pull ups

also did Pistol squats 2 reps each leg
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Re: Buckyx's training log

Post by Brahma Bill on Thu Oct 15, 2015 9:26 pm

Buckyx wrote:15.10.2015
lack of sleep, hangover, headache.. had mandatory gym class so at least did something random. also gym enviroment makes me unusually strong
It's all those people watching, makes you feel like you've got to represent. :D
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Re: Buckyx's training log

Post by Buckyx on Fri Oct 16, 2015 8:37 am

Brahma Bill wrote:It's all those people watching, makes you feel like you've got to represent.

well its there so I know later what was cause of drop in performance :D
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Re: Buckyx's training log

Post by Buckyx on Sat Oct 17, 2015 9:03 am

17.10.2015

A1 Planche lean: 3x20 sec .. 1:15 rest (need to fix kyphosis now)
B1 wall Handstand: 3x15-18 sec .. 1:15 rest

C1 Dragon flags
-Straddle: 5 .. 2:00 rest
-One leg: 10, 10 .. 2:00 rest

D1 BB OHP @ 27/37/42kg: 5/5/5 .. 1:00/1:30/2:00 rest
D2 Pull ups @ BW/5/10kg: 5/5/5 .. 1:00/1:30/2:00 rest

E1 Dips @ 10kg: 15, 15 .. 1:30 rest
E2 BB Curls @ 27kg: 5, 5 .. 1:30 rest
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Re: Buckyx's training log

Post by Buckyx on Mon Oct 19, 2015 11:26 am

19.10.2015

working BW: 82+ kg

00 Carrying 25kg to park for 5-10min :D

A1 Max retraction & depression hang: 2x15-20
B1 Planche lean: 2x15-20 sec .. 1:15 rest (straighter back)

C1 Chin ups @ BW/05/10/15/21/25kg: 3/3/3/3/3/3 -- PR!!, not a max effort
C2 Dips .......@ BW/10/18/22/25/25kg: 3/3/3/3/3/5
-for some reason dips felt extremely hard, probably constant (un)loading vest

15-20 diamonds

D1 HLL: 3x6 .. 1:00 rest
D2 RLL: 3x12 .. 1:00 rest
-did few free handstands between, could hold and balance only 1

One leg dragon flags: 1x6
Circling arch ups(hyperextensions): 1x? .. idk how they are called
Split squats @ 25kg: 1x6
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Re: Buckyx's training log

Post by Buckyx on Tue Oct 20, 2015 9:59 am

20.10.2015
early morning session

LBM static pull up routine - failed during 4th chin up rep, did close pull up instead of phorm and took bigger rest times after. goal is whole routine
-5 Wide pull ups with 10 sec hold at top after last rep
10 seconds rest
-5 Wide pull ups with 10 sec hold head under bar after last rep
10 seconds rest
-5 Close chin ups with 2 sec hold top and mid after each rep
10 seconds rest
-1 Phorm pull up + 10 sec hold head under bar
10 seconds rest
-1 Soldier pull up + 10 sec top hold -> 5 sec hold head under bar -> 10 sec hold with other shoulder under bar -> 5 sec hold head under bar
10 seconds rest
-Max close grip pull ups (did 3) - explosive concentrice & slow eccentric focus

wall Handstand: 2xshort hold .. 1:15 rest
tuck L-Sit: 2x30 sec .. 1:15 rest

Half 2k9 BBRs: 20 Dips + 10 Pull ups + 10+5+5+5 Push ups(short rests)

alternating, no rest between
Pull ups: 1, 2, 3, 4
Diamonds: 2, 4, 6, 8

Box pistols: 1x4 (each leg)

Curl ups: 2x5
Back extensions: 2x8
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Re: Buckyx's training log

Post by Rastaman on Wed Oct 21, 2015 11:37 pm

Nice Pullup workout mate !

Just  googled Littlebeast Phorm Pullups for huge Lats... :twisted:  

Might have to try these SS with Diamonds.
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Re: Buckyx's training log

Post by Buckyx on Thu Oct 22, 2015 10:02 am

definitely man, I used to do phorm pull ups before my injury. now I was either tired or forgot the pattern :D

22.10.2015

A1 Retraction & Depression hang: 2x15 sec .. 1:15 rest
B1 supported One arm plank: 2x30 sec .. 1:15 rest

C1 Dragon flags: 3x5 done randomly between rows and OHPs
-very slow negative after last rep

D1 BB OHP @ 20/30/35/40/45kg + bar: 5/5/3/3/5 -- PR
D2 Cable rows @ 30/40/45/55/60/65kg: 8/6/6/4/5/5 -- PR
-bar had to be at least 10kg, still far from 1-3RM but form wasnt good at end(aimed for 3RM PR)

did some diamonds, PPUs and dips

Stallbar HLLs: 1x4 (feet almost to hands)
DB OHP @ 24kg 1 rep just for fun
Pull ups @ BW: 3x5 .. 0:30 rest
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Re: Buckyx's training log

Post by Buckyx on Sat Oct 24, 2015 9:03 am

24.10.2015
bit ill

wall Handstand: 2x?
Pull ups @ BW/5kg: 5/5

A1 wall HeSPU: 3x2 .. 1:30 rest
A2 Pull ups @ 10kg: 3x5 .. 1:30 rest
-hespu first set awful, other 2 with pause at bottom(head on ground)
-bottom and top(elevation) ROM of concentric feels hardest
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Re: Buckyx's training log

Post by Buckyx on Mon Oct 26, 2015 9:29 am

26.10.2015
still a bit ill, but nice weather!

A1 One-hand supported plank: 2x20 sec .. 1:15 rest (each side, body horizontal)
A2 Retraction & Depression hang: 2x10-20 sec .. 1:15 rest
-extreme shoulder burn after planks
-scapular hang strong, did tuck front lever hold with transition to second set

Chin ups @ BW: 3
Chin ups @ 7kg: 2
Dips @ BW: 4
Dips @ 11kg: 4

B1 Chin ups @ 11/15/15/15kg: 4/5/5/5 .. 2:00 rest
B2 ......Dips @ 18/22/22/22kg: 4/5/5/5 .. 2:00 rest
-chin ups felt explosive up to last set
-dips feel hard even without weight(narrow bars? carrying vest?)

C1 Dragon flags: 1x3
D1 HLLs: 3x6 .. 2:00 rest
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Re: Buckyx's training log

Post by Rastaman on Tue Oct 27, 2015 9:00 am

Solid  workouts mate!
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Re: Buckyx's training log

Post by Buckyx on Thu Oct 29, 2015 10:46 am

29.10.2015

A1 Retraction & Depression hang: 2x15-20 sec .. 1:15 rest + short tuck FL hold
B1 sup. One arm plank: 2x20 sec .. 1:15 rest

C1 tuck L-Sit: 2x30 sec .. 1:15 rest
D1 wall Handstand: 2x20-30 sec .. 1:15 rest

E1 Dragon flags: 1x11

F1 BB OHP .....@ 28/40/45/45/45kg: 5, 5, 5, 5, 5 .. 2:00 rest  (first set dumbbell 14kg)
F2 Cable rows @ 35/45/55/50/50kg: 5, 5, 5, 7, 7 .. 2:00 rest

short rest

8 deep tuck L dips + 6 L-Chin ups + 2 Close pull ups + 3 Stallbar HLLs
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Re: Buckyx's training log

Post by Buckyx on Sat Oct 31, 2015 10:14 am

FSP
Scapular hang: 2x20-25 sec .. 1:00 rest (no more straight legs, pointless)
tuck L-Sit: 2x30 sec .. 1:00 rest
wall Handstand: 5+25, 20 sec .. 1:00 rest
Hollow plank: 35, 30 sec .. 1:00 rest

Pull ups @ BW/10kg: 4/4
OHP @ 27kg: 4, some pike push ups

A1 wall HeSPU: 4x2 .. 2:00 rest
A2 Pull ups @ 17kg: 4x3 .. 2:00 rest

B1 Dragon flags: 1x3
C1 90° Vertical press @ 10/15/15kg: 7/7/7 .. 2:00 rest

20 Dips + 10 Pull ups + 16+4+3+2 Push ups + 12 Inverted rows
short rest
10 Dips + 7 Pull ups + 10 Push ups + 10 Inverted rows
--beginning of each set feels so light but gets extremely hard by the end....

D1 Arch hold: 4x?
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Re: Buckyx's training log

Post by Buckyx on Mon Nov 02, 2015 11:37 am

2.11.2015
FSP
Scapular hang: 1x20 sec .. 1:00 rest
tuck L-Sit: 1x30 sec .. 1:00 rest
Hollow plank: 1x30 sec .. 1:00 rest

LBM static pull up routine - chin ups split in 3+2, after that much longer rests, close instead of phorm pulls and 1 close pull maxout :D
-5 Wide pull ups with 10 sec hold at top after last rep
10 seconds rest
-5 Wide pull ups with 10 sec hold head under bar after last rep
10 seconds rest
-5 Close chin ups with 2 sec hold top and mid after each rep
10 seconds rest
-1 Phorm pull up + 10 sec hold head under bar
10 seconds rest
-1 Soldier pull up + 10 sec top hold -> 5 sec hold head under bar -> 10 sec hold with other shoulder under bar -> 5 sec hold head under bar
10 seconds rest
-Max close grip pull ups

arms were just dead after
random sets of explosive pull ups with various grip

superset, x3
10 deep Dips + 10 Diamond push ups + 8 Triceps extensions .. up to 2:00 rest
-first set without rest, others with pauses between reps

HLLs: 5x6 .. 2:00 rest

4 strict pull ups + 8 strict dips as finisher
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Re: Buckyx's training log

Post by Buckyx on Thu Nov 05, 2015 8:40 am

5.11.2015
Deload week turned into endurance :D

FSP
Scapular hang: 1x? sec .. 1:00 rest -- strong depression
tuck L-Sit: 1x? sec .. 1:00 rest -- easy now
wall Handstand: 2x? sec .. 1:00 rest
Hollow plank:1x? sec .. 1:00 rest

5 Pull ups @ BW, DB OHP @ 12kg, few explosive pull ups, pike push ups as warm up
wall HeSPU: 1x2 .. just to keep it

half BBRs (expl. pull ups instead of muscle ups)
2 Explosive pull ups + 20 deep Dips + 10 Pull ups + 9+10+6 Push ups + 2 Explosive pull ups

12 Cable rows @ 40kg + 6 deep tuck L-Dips .. 2:00 rest
6 L-Chin ups + 5+1 deep tuck L-dips
4+1+1 L-Chin ups + 4+1+1 deep tuck L-dips
-split sets means failure and short rest

few dragon flags and stallbar HLLs
weight bit below 80kg now(3 down in 7 weeks), 19th Sept, 31st Oct


Last edited by Buckyx on Fri Nov 06, 2015 12:37 pm; edited 1 time in total
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Re: Buckyx's training log

Post by Buckyx on Fri Nov 06, 2015 12:36 pm

5.11.2015
Deload week turned into endurance :D

That can't be a bad thing!

EDIT:  Bucky, I am so sorry, I hit edit instead of quote.  Forgiveness please!

yes I am just very sore after each day :O
..no problem I remember what I did :D
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Re: Buckyx's training log

Post by Buckyx on Sat Nov 07, 2015 8:15 am

7.11.2015
sore chest...

Bodyweight: bit below 80kg, working prob 81+

FSP(scapular hang, tuck L-Sit, wall Handstand, Hollow plank).. one set of each up to 30 sec, huge progress in hang

alternating push & pull
wall HeSPU: 1x2
Pull ups @ BW/7.5kg: 5-6x4 (only one BW set)
Dips @ 10kg: 3x10 (on belt, low height so below parallel ROM without weight and above parallel with weight, shoulders almost to hands level)
Biceps curls @ 17kg: 2x10
Push ups @ 10kg: 10, 8
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Re: Buckyx's training log

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