PhysicalCulture.canadian-forum.com
Some parts of the forum are not accessible to non-members, so be sure to join right away!

Post your training log, get involved in challenges, and add to our vault of fitness and physical culture wisdom!



Messages posted on this forum express the opinions of their respective authors and not necessarily those of anyone else. You agree to not hold anyone responsible for the content of any post but the author thereof and anyone who expresses agreement with him or her.

Messages with an attacking, demeaning or slanderous tone are prohibited.

Messages or usernames which promote, evoke or encourage unlawful, lewd or immoral practices are prohibited.

Vulgarities, curses and racial slurs as well as religious blasphemies, curses and exclamations, are offensive and neither pleasant nor welcome.

Copyrighted materials may not be posted without the express approval of the copyright holder, such approval to be displayed along with the content. If you notice material that is copyrighted but no permission is listed with it, you agree to report it to a moderator or to admin.

Post your messages only once. Double posting (this does not refer to accidentally replying twice to a post, but to creating multiple threads with identical content in multiple sections of the forum) is incredibly annoying and double posts will be deleted.

Make an effort on grammar and spelling. Using nothing but SMS-style language or l33t speech (ex: y r u h3re m8?) is unsophisticated, annoying and not welcome!

You accept that messages contravening the listing above may be edited or removed without need for notice and that transgressions deemed severe enough may be met with banning. Be helpful, kind and respectful to one another, and let's keep this community great!

Return of the Phlex

Page 1 of 2 1, 2  Next

View previous topic View next topic Go down

Return of the Phlex

Post by phlex on Sun Dec 16, 2012 6:36 pm

So, after finding my home abandoned, I came up here and saw that I had a new one!

It took me 3 weeks to get back into business!

Here it goes:

tuesday december the 11th 2012,

Warm-up,
40 seconds hold: front plank, side plank r&l, reverse plank, all feet elevated.
3 minutes rest,
3 rounds of: L-sit 10 sec, handstand hold 30 seconds (back, stomach, back to wall, frog stance 5 seconds.
3 times: 1 pike push-up, with full rom, hands at shoulder depth when down.
2 minutes rest.
3 rounds of : 20 push-up, 10 pull-up, 10 dips, 10 inverted rows.
first round, push-up on the knuckles, feet elevated, 2x10. all other regular and unbroken.
Done.

Thursday december the 13th 2012,
first run under the snow of the winter,
5.9 km run in 39:30.
Done.

Saturday december the 15th 2012,
Warm-up,
10 minutes football playing (soccer for you american bros here).
5 muscle-up,
3 rounds of:
L-sit 10 sec, shoulder stand 10 sec, L-sit max hold, plank feet elevated 60 seconds ( 1st front, 2nd right, 3rd left).
5 minutes pause,
3 rounds of 30 sec hs hold back to wall.
2 minutes pause.
3 rounds of: 20 push-up, 10 pull-up, 10 dips, 10 inverted rows.
Done.
Since I started with holds, I put more attention on form. This is also worth for the push-up/pull-up/dips/rows.





avatar
phlex
Novice
Novice

Posts : 27
Reputation : 1
Join date : 2012-12-03
Age : 39
Location : Geneva

Back to top Go down

Re: Return of the Phlex

Post by CheesedogTheFirst on Mon Dec 17, 2012 1:38 am

I'm glad you made it Phlex! :D
avatar
CheesedogTheFirst
The admindog
The admindog

Posts : 1989
Reputation : 86
Join date : 2012-12-01
Age : 53
Location : Kentucky, USA

Back to top Go down

Re: Return of the Phlex

Post by alexander_a on Mon Dec 17, 2012 3:07 pm

good workout! It's cool to mix static holds and dynamic movement!

Nice to see another awsome log here!

alexander_a
Elite
Elite

Posts : 900
Reputation : 36
Join date : 2012-12-01

Back to top Go down

Re: Return of the Phlex

Post by phlex on Sat Dec 22, 2012 7:47 pm

Saturday december the 22nd 2012,
Warm-up,
20 minutes football,
5 minutes rest,
3 rounds of:
20 push-up, 10 pull-up, 10 dips, 10inverted rows,
2 minutes rest,
3 rounds of: 30 seconds handstand, 30 seconds rest.
2 minutes pause,
1 pull over on bar,
twice the combo pull-up, inverted hold 5 seconds, german hang 3 seconds, one-legged front lever.
2 minutes rest,
twice 2 pike handstand push-up full rom.
1.3 km run to cool down.
Done.
avatar
phlex
Novice
Novice

Posts : 27
Reputation : 1
Join date : 2012-12-03
Age : 39
Location : Geneva

Back to top Go down

Re: Return of the Phlex

Post by Dave on Sat Dec 22, 2012 8:07 pm

Phlex, what is a "pike handstand push-up"?
avatar
Dave
Admin
Admin

Posts : 7971
Reputation : 169
Join date : 2012-11-30
Age : 36
Location : Peterborough, Canada

http://physicalculture.canadian-forum.com

Back to top Go down

Re: Return of the Phlex

Post by phlex on Fri Dec 28, 2012 10:03 pm

Friday december the 28th,
20 minutes bike to the bars,
warm-up,
5 minutes jump rope,
3 rounds of: 20 push-up, 10 pull-up,
Ride back home,
Done.

Dave.cyco wrote:Phlex, what is a "pike handstand push-up"?

I did it like that:
hands on concretes blocks and feet on a bar, you make a L with your body and do pike push-up, this way you have a better range of motion but the exercise remains easier than the full hspu wich is still to hard to perform a proper rep (no wobbling one).
avatar
phlex
Novice
Novice

Posts : 27
Reputation : 1
Join date : 2012-12-03
Age : 39
Location : Geneva

Back to top Go down

Re: Return of the Phlex

Post by phlex on Sat Dec 29, 2012 7:42 pm

Dave.cyco wrote:Phlex, what is a "pike handstand push-up"?
pic embedded.

Saturday december the 29th 2012,

Drove bike to stadium,
warm-up,
3 times max hold L-sit on parallel bars,
1 single leg front lever right leg, 1 single leg front lever left leg.
1 skin the cat propinated grip, 1 skin the cat supinated grip.
1 L-sit to shoulder stand on bars.
25 muscle-up, 3, 3, 3, 3, 3, 3, 3, 4.
4 times 1 pike handstand push-up,
4 times 30 seconds hs back to wall,
10 sec hs front wall.
10 sec hs freestanding.
biked back home.

Good workout overall, took much much rest between exercises and sets... way too often and way too much,
but outcome was good.

[You must be registered and logged in to see this image.]
avatar
phlex
Novice
Novice

Posts : 27
Reputation : 1
Join date : 2012-12-03
Age : 39
Location : Geneva

Back to top Go down

Re: Return of the Phlex

Post by CheesedogTheFirst on Sat Dec 29, 2012 9:03 pm

I like your pictures! :suspect:

Very incognito.
avatar
CheesedogTheFirst
The admindog
The admindog

Posts : 1989
Reputation : 86
Join date : 2012-12-01
Age : 53
Location : Kentucky, USA

Back to top Go down

Re: Return of the Phlex

Post by phlex on Mon Dec 31, 2012 7:04 pm

Monday december the 31st 2012,

biked to stadium,
warm-up,
100 pull-up & 100 push-up:
70 pull-up for time: 10, 10, 10, 10, 10, 10, 7+3.
100 push-up for time: 35, 30, 15, 15, 5.
30 pull-up to make th count to 100: 8, 8, 5, 3, 4, 4. (2 reps bonus to be sure of the count).
Core work: 90 sec front plank on elbows, 60 sec side plank right, 60 sec plank left, 30 sec reverse plank, 20 sec rest between planks.
Inverted work:
2 times 2 reps of pike hs push-up.
1 full headstand push-up
Handstand hold , 3 times 30 seconds hold back to wall, 30 sec hold front to wall.
biked home.
Done.
avatar
phlex
Novice
Novice

Posts : 27
Reputation : 1
Join date : 2012-12-03
Age : 39
Location : Geneva

Back to top Go down

Re: Return of the Phlex

Post by Dave on Mon Dec 31, 2012 7:17 pm

phlex wrote:
Dave.cyco wrote:Phlex, what is a "pike handstand push-up"?
pic embedded.

Got it! Thanks.

Cheesedog wrote:I like your pictures! :suspect:

Very incognito.

Maybe that's his real face. :suspect:
avatar
Dave
Admin
Admin

Posts : 7971
Reputation : 169
Join date : 2012-11-30
Age : 36
Location : Peterborough, Canada

http://physicalculture.canadian-forum.com

Back to top Go down

Re: Return of the Phlex

Post by phlex on Sat Jan 05, 2013 7:28 pm

Saturday, january the 5th 2013,

biked to stadium,
warm-up,
wrist mobility,
Core work: 60 sec feet elevated front plank, 45 sec side plank feet elevated right & left, 60 seconds reverse plank, 1 minute pause between hold.
3 rounds of 10 sec L-sit, 10 seconds rest,
1 shoulderstand, roughly 10 seconds.
2 skin the cat, with 1 legged front lever hold 3 seconds coming back.
1st propinated-left leg, 2nd supinated-right leg.
5 minutes rest.
3 rounds of 1 pike hspu, pike hspu negative, 1 minute rest.
3 times pike hspu negative, 1 minute rest.
5 minutes rest.
3 supersets of: 20 push-up, 10 pull-up, 10 dips, 10 inverted rows.
1 five seconds free handstand.
rode back home.
Done.
avatar
phlex
Novice
Novice

Posts : 27
Reputation : 1
Join date : 2012-12-03
Age : 39
Location : Geneva

Back to top Go down

Re: Return of the Phlex

Post by itlives on Sat Jan 05, 2013 11:08 pm

Welcome here Phlex!
I like your workouts- some things I can do, some things I can't.

Never tried skin the cats with hands in supinated position. Maybe try that tomorrow!
avatar
itlives
Moderator, Selective Germaphobe
Moderator, Selective Germaphobe

Posts : 4244
Reputation : 162
Join date : 2012-11-30
Age : 61
Location : Shreveport Louisiana

Back to top Go down

Re: Return of the Phlex

Post by Dave on Sun Jan 06, 2013 12:36 am

Me neither... I actually really don't like to hang with supinated grip at all, unless my hands are super close together.
avatar
Dave
Admin
Admin

Posts : 7971
Reputation : 169
Join date : 2012-11-30
Age : 36
Location : Peterborough, Canada

http://physicalculture.canadian-forum.com

Back to top Go down

Re: Return of the Phlex

Post by phlex on Sun Jan 13, 2013 4:09 pm

Saturday january the 13th 2013,

Biked to stadium,
warm-up,
5 min jump rope,
jump rope till i got to 10 double under in a row... :twisted:
5 minutes rest.
core:
1 minute of each: front plank feet elevated, side plank r&l, superman hold.
3 times 10 seconds L-sit hold, 10 seconds rest between holds.
20 muscle-up: 5, 5, 4, 6,three minutes rest between sets. (got lazy).
2 minutes rest.
3 times 1 pike l-sit hspu, 30 sec rest between rep.
4 times 30 seconds hs back to wall.
10 inverted rows, 10 dips,
5 pull-over
1 9kg weighted muscle-up.
biked back home.
Done
avatar
phlex
Novice
Novice

Posts : 27
Reputation : 1
Join date : 2012-12-03
Age : 39
Location : Geneva

Back to top Go down

Re: Return of the Phlex

Post by Iliander on Sun Jan 13, 2013 4:47 pm

Nice muscle-ups! Are you using a false grip or normal grip? Kick, kip, swing, or strict form?

Thanks. :)
avatar
Iliander
Incredible
Incredible

Posts : 2300
Reputation : 52
Join date : 2012-11-30
Age : 20
Location : Belgium

Back to top Go down

Re: Return of the Phlex

Post by itlives on Sun Jan 13, 2013 10:37 pm

I managed a few supinated grip skin the cats. Don't know why I never tried them before. Thanks !

That was a kick-butt workout!
avatar
itlives
Moderator, Selective Germaphobe
Moderator, Selective Germaphobe

Posts : 4244
Reputation : 162
Join date : 2012-11-30
Age : 61
Location : Shreveport Louisiana

Back to top Go down

Re: Return of the Phlex

Post by Dave on Sun Jan 13, 2013 10:46 pm

Did you like them? I would have thought they'd feel weird, maybe impinge the shoulders a bit. No?
avatar
Dave
Admin
Admin

Posts : 7971
Reputation : 169
Join date : 2012-11-30
Age : 36
Location : Peterborough, Canada

http://physicalculture.canadian-forum.com

Back to top Go down

Re: Return of the Phlex

Post by phlex on Tue Jan 15, 2013 3:25 pm

Iliander wrote:Nice muscle-ups! Are you using a false grip or normal grip? Kick, kip, swing, or strict form?

Thanks. :)

Normal grip, minimal kip, no swing. Usually the 3 to 5 frist reps are strict form, then I use a little of kip with knees.
1 set is usually strict form, second a little bit less and so one, but 3 first rep are strict form or failed.
avatar
phlex
Novice
Novice

Posts : 27
Reputation : 1
Join date : 2012-12-03
Age : 39
Location : Geneva

Back to top Go down

Re: Return of the Phlex

Post by Cesar on Tue Jan 15, 2013 3:31 pm

awesome avatar, Phlex!!!
avatar
Cesar
Unsurpassed
Unsurpassed

Posts : 4349
Reputation : 50
Join date : 2012-12-01
Location : Albany, NY

Back to top Go down

Re: Return of the Phlex

Post by phlex on Sun Jan 20, 2013 12:04 pm

Saturday january the 19th 2013,

warm-up,
1km run,
4 rounds of: 20 push-up, 10 pull-up, 6 dips.
push-up, all feet elevated 1 foot, pull-up: normal, false grip, chin-up, wide grip. dips were on diy suspension apparel.1 minute rest between exercises.
5 times 1 muscle-up,
2 minutes rest.
5 archer push-up on diy suspension apparel,
5 minutes rest
2 times 10 inverted rows, with 5 second hold at the top of the 7th rep.
2 minutes rest.
1 round of archer inverted rows.
1 minute rest
2 rounds of five ice cream maker.
1 km run back.
Done.

Pic related, an old spot that I re-used this winter.
[You must be registered and logged in to see this image.]
avatar
phlex
Novice
Novice

Posts : 27
Reputation : 1
Join date : 2012-12-03
Age : 39
Location : Geneva

Back to top Go down

Re: Return of the Phlex

Post by Dave on Sun Jan 20, 2013 7:04 pm

Very nice. Not too far from home?
avatar
Dave
Admin
Admin

Posts : 7971
Reputation : 169
Join date : 2012-11-30
Age : 36
Location : Peterborough, Canada

http://physicalculture.canadian-forum.com

Back to top Go down

Re: Return of the Phlex

Post by itlives on Sun Jan 20, 2013 7:22 pm

itlives wrote:I managed a few supinated grip skin the cats. Don't know why I never tried them before. Thanks !

Dave.cyco wrote:Did you like them? I would have thought they'd feel weird, maybe impinge the shoulders a bit. No?

Did then again today, Dave. Yes, I like the supinated grip better because I can feel the core engaging more on the pull back through.

That's some good hard exercises you did today, Phlex!
avatar
itlives
Moderator, Selective Germaphobe
Moderator, Selective Germaphobe

Posts : 4244
Reputation : 162
Join date : 2012-11-30
Age : 61
Location : Shreveport Louisiana

Back to top Go down

Re: Return of the Phlex

Post by phlex on Tue Jan 22, 2013 6:05 pm

Tuesday january the 22nd 2013,

Too much house work to do...So:
Shirt Ironing/pull-up superset: 1 shirt/10 pull-up, 5 rounds without rest.
Done.
avatar
phlex
Novice
Novice

Posts : 27
Reputation : 1
Join date : 2012-12-03
Age : 39
Location : Geneva

Back to top Go down

Re: Return of the Phlex

Post by itlives on Tue Jan 22, 2013 6:17 pm

Cool! Way to bring it!
avatar
itlives
Moderator, Selective Germaphobe
Moderator, Selective Germaphobe

Posts : 4244
Reputation : 162
Join date : 2012-11-30
Age : 61
Location : Shreveport Louisiana

Back to top Go down

Re: Return of the Phlex

Post by phlex on Wed Jan 30, 2013 6:44 pm

Wednesday january the 30th 2013,

4.5 km run,
just for the fun.
avatar
phlex
Novice
Novice

Posts : 27
Reputation : 1
Join date : 2012-12-03
Age : 39
Location : Geneva

Back to top Go down

Re: Return of the Phlex

Post by phlex on Fri Feb 01, 2013 5:39 pm

Friday february the 2nd 2013,

light warm-up,
100 burpees pull-up for time, 34:12
two of them (96th and 97th) were burpees-muscle-up
some rest,
1km run to cool down.
done.
avatar
phlex
Novice
Novice

Posts : 27
Reputation : 1
Join date : 2012-12-03
Age : 39
Location : Geneva

Back to top Go down

Re: Return of the Phlex

Post by itlives on Fri Feb 01, 2013 6:05 pm

phlex wrote:
100 burpees pull-up for time, 34:12
.

You mean "tri-burpees" - a burpee with a pull-up?
avatar
itlives
Moderator, Selective Germaphobe
Moderator, Selective Germaphobe

Posts : 4244
Reputation : 162
Join date : 2012-11-30
Age : 61
Location : Shreveport Louisiana

Back to top Go down

Re: Return of the Phlex

Post by phlex on Fri Feb 01, 2013 6:55 pm

itlives wrote:
phlex wrote:
100 burpees pull-up for time, 34:12
.

You mean "tri-burpees" - a burpee with a pull-up?

Yes a triburpee actually.
The cf g.i.jane workout.
avatar
phlex
Novice
Novice

Posts : 27
Reputation : 1
Join date : 2012-12-03
Age : 39
Location : Geneva

Back to top Go down

Re: Return of the Phlex

Post by phlex on Sun Feb 03, 2013 4:45 pm

Sunday february the 3rd 2012,

5.9km run,
5 min. rest,
upper body warm-up,
5 ring push-up,
5 ring dips,
twice 5 ring pull-up,
5 times 1 ring muscle-up,
1 skin the cat,
3 rto push-up,
some handstand work,
Done.
avatar
phlex
Novice
Novice

Posts : 27
Reputation : 1
Join date : 2012-12-03
Age : 39
Location : Geneva

Back to top Go down

Re: Return of the Phlex

Post by Dave on Sun Feb 03, 2013 6:01 pm

Pretty good time on the tri-burpees. Did you feel you were going at a moderate pace or did it feel very fast?
avatar
Dave
Admin
Admin

Posts : 7971
Reputation : 169
Join date : 2012-11-30
Age : 36
Location : Peterborough, Canada

http://physicalculture.canadian-forum.com

Back to top Go down

Re: Return of the Phlex

Post by itlives on Mon Feb 04, 2013 12:15 am

Dave.cyco wrote:Pretty good time on the tri-burpees. Did you feel you were going at a moderate pace or did it feel very fast?

I think the last time I did them (last year) I did 21 minutes - maybe a lttle more. I'll do them again and report back.
First time I did them (3 years ago) 14:29
avatar
itlives
Moderator, Selective Germaphobe
Moderator, Selective Germaphobe

Posts : 4244
Reputation : 162
Join date : 2012-11-30
Age : 61
Location : Shreveport Louisiana

Back to top Go down

Re: Return of the Phlex

Post by Gasdiver on Mon Feb 04, 2013 6:40 am

Woo hoo
itlives, Phlex, Davecyco still in the game ohh yes!
Gasdiver
avatar
Gasdiver
Novice
Novice

Posts : 24
Reputation : 0
Join date : 2013-02-04

http://www.jannersmugs.co.uk

Back to top Go down

Re: Return of the Phlex

Post by phlex on Mon Feb 04, 2013 3:52 pm

Dave.cyco wrote:Pretty good time on the tri-burpees. Did you feel you were going at a moderate pace or did it feel very fast?
Naahhh, the time was actually terrible.
I did it this summer in just under 30 minutes. But it was a sunny summer afternoon, wich is much more suitable than a windy rainy winter evening with temperature below 0 C°.
The friend a was with for this workout would have done it even faster if he'd be alone, but he pushed me to get it done as fast as possible.
Sets were 15, 10-5, 10, 10, 10, 5-5, 5-5, 5-5, 5-6. Two first reps of last set were burpee-muscle-up.

Gasdiver wrote:
itlives, Phlex, Davecyco still in the game ohh yes!
Is there a bounty on the fastest 100 triburpee set?
Cause I aim to kill this time :lol:
avatar
phlex
Novice
Novice

Posts : 27
Reputation : 1
Join date : 2012-12-03
Age : 39
Location : Geneva

Back to top Go down

Re: Return of the Phlex

Post by itlives on Mon Feb 04, 2013 4:00 pm

phlex wrote:
Is there a bounty on the fastest 100 triburpee set?
Cause I aim to kill this time :lol:

YOU CAN DO IT! Try to hit my posted above time and then I'll tell you my real time (I found it).

Or better, instead of living in the past, I'll do it again. (Man, I'm so gonna regret this)
avatar
itlives
Moderator, Selective Germaphobe
Moderator, Selective Germaphobe

Posts : 4244
Reputation : 162
Join date : 2012-11-30
Age : 61
Location : Shreveport Louisiana

Back to top Go down

Re: Return of the Phlex

Post by phlex on Mon Feb 04, 2013 4:31 pm

itlives wrote:
phlex wrote:
Is there a bounty on the fastest 100 triburpee set?
Cause I aim to kill this time :lol:

YOU CAN DO IT! Try to hit my posted above time and then I'll tell you my real time (I found it).

Or better, instead of living in the past, I'll do it again. (Man, I'm so gonna regret this)

So I got a new goal for this summer...
avatar
phlex
Novice
Novice

Posts : 27
Reputation : 1
Join date : 2012-12-03
Age : 39
Location : Geneva

Back to top Go down

Re: Return of the Phlex

Post by Rix on Mon Feb 04, 2013 5:45 pm

oh my, i LOL'ed at your avatar
avatar
Rix
Moderator
Moderator

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

Back to top Go down

Re: Return of the Phlex

Post by phlex on Sun Mar 10, 2013 8:13 pm

After 3 weeks of doing nearly nothing but skiing and bjj, here I'm back.

Saturday march the 2nd 2013,

4.5km run,
5 min. rest,
3 rounds of:
20 push-up, 10 pull-up
2 min rest,
Twice 10 dips,
1 muscle-up,
done.

Saturday march the 9th 2013,

3 rounds of:
20 push-up, 10 pull-up, 10 dips, 10 inverted rows.
2 min. rest,
60 seconds plank and suprman,
30 seconds hollow hold and reverse plank.
2 min. rest,
3 times 30 seconds hs hold, twice back to wall, once stomach to wall.
2 min. rest
3 muscle-up,
2 min. rest,
3 km run,
10 squats,
1 pistol 1 shrimp squat each leg
5 muscle-up,
Done.
avatar
phlex
Novice
Novice

Posts : 27
Reputation : 1
Join date : 2012-12-03
Age : 39
Location : Geneva

Back to top Go down

Re: Return of the Phlex

Post by Dave on Sun Mar 10, 2013 8:15 pm

phlex wrote:After 3 weeks of doing nearly nothing but skiing and bjj, here I'm back.

Sounds to me like time well spent. :nod: Good to see you back. Those are some quality sessions you put in there. :)
avatar
Dave
Admin
Admin

Posts : 7971
Reputation : 169
Join date : 2012-11-30
Age : 36
Location : Peterborough, Canada

http://physicalculture.canadian-forum.com

Back to top Go down

Re: Return of the Phlex

Post by itlives on Sun Mar 10, 2013 8:29 pm

Glad you're back!
BJJ is definitely time well spent!
avatar
itlives
Moderator, Selective Germaphobe
Moderator, Selective Germaphobe

Posts : 4244
Reputation : 162
Join date : 2012-11-30
Age : 61
Location : Shreveport Louisiana

Back to top Go down

Re: Return of the Phlex

Post by phlex on Sat Mar 16, 2013 8:47 pm

Saturday march the 17th 2013,

3 minutes jump rope and joint warm-up,
3 rounds of: 20 push-up, 10 pull-up, 10 dips, 10 inverted rows.
3 minutes break,
3 rounds of: 25 squats, 10 lunges, 2 minutes rest.
2 pistols each leg alternated.
10 firsts squats of each rounds were done with home made kettlebell.
5 minutes rest.
Core work: 30 seconds hollow hold, 60 seconds front plank on elbows, 30 seconds superman, 30 seconds reverse plank.
2 minutes rest.
Handstand work:
60 seconds hold, 40 seconds hold, 30 seconds hold. 60 seconds rest between holds, all back to wall, and extra 30 seconds hold front to wall.
1 minute rest,
muscle-up: 1, 1,3.
3 times 10 seconds L-sit hold, 5 seconds both legs and 5 seconds 1 legged.
10 seconds frog stance.
2 minutes rest,
2.5 km jog to cool down.
3 times 5 dips on rings and some work on muscle-up transitions.
Done.
avatar
phlex
Novice
Novice

Posts : 27
Reputation : 1
Join date : 2012-12-03
Age : 39
Location : Geneva

Back to top Go down

Re: Return of the Phlex

Post by phlex on Thu Mar 21, 2013 8:19 pm

Wednesday, march the 19th 2013,

Warm-up,
5 rounds of: 10 pull-up, 30 seconds plank feet elevated, two feet elevated push-up, 2 minutes pause.
Some handstand work,
10 cossack squats each side.
5 assisted pistols each leg.
a few shrimp squats.
3 times 15 back hyper extensions on the ground, 1 assisted pistol each leg.
Some streching and hips mobility,
Done.


On previous saturday I forgot to add the weight work, toward the end of the workout:
3 rounds of 3 weighted pull-up: 9 kg, 19 kg, 33 kg,
1 round of 3 weighted dips: 33 kg.
avatar
phlex
Novice
Novice

Posts : 27
Reputation : 1
Join date : 2012-12-03
Age : 39
Location : Geneva

Back to top Go down

Re: Return of the Phlex

Post by itlives on Sat Mar 23, 2013 11:31 am

Good amount of good work on the 17th!

I like the variety you do.
avatar
itlives
Moderator, Selective Germaphobe
Moderator, Selective Germaphobe

Posts : 4244
Reputation : 162
Join date : 2012-11-30
Age : 61
Location : Shreveport Louisiana

Back to top Go down

Re: Return of the Phlex

Post by phlex on Sun Mar 24, 2013 6:11 pm

Saturday march the 24th 2013,

800m jog n and some jump rope to warm-up,
3 rounds of:
20 push-up, 10 pull-up, 6 dips, 10 inverted rows, 2 minutes pause.
1 minute rest.
twice two german hangs, second round, came down in single leg front lever.
2 minutes rest.
30 seconds font plank feet elevated, 30 sec reverse plank hold, 30 sec knee tuck hold on rings.
twice 10 seconds crow stance hold.
2 minutes rest,
3 rounds of: 20 squats, 20 walking lunges, 2 minutes rest.
20 minutes rest.
some handstand work.
Done.
I was working out alone with an old friend who wanted to see what could be done with home made rings Two guy in wheelchairs where rolling around and watched me doing pull-up. We started talking and they ended doing pull-up with me, hence the 20 minutes pause before the hs work. They both sure are going to buy a door frame pull-up bar and do some rings for themselves.
It was a very nice workout thanks to them.
avatar
phlex
Novice
Novice

Posts : 27
Reputation : 1
Join date : 2012-12-03
Age : 39
Location : Geneva

Back to top Go down

Re: Return of the Phlex

Post by itlives on Mon Mar 25, 2013 12:37 pm

You probably made their day (and maybe life)!
avatar
itlives
Moderator, Selective Germaphobe
Moderator, Selective Germaphobe

Posts : 4244
Reputation : 162
Join date : 2012-11-30
Age : 61
Location : Shreveport Louisiana

Back to top Go down

Re: Return of the Phlex

Post by Iliander on Mon Mar 25, 2013 12:39 pm

F*** YEAH! :up:
avatar
Iliander
Incredible
Incredible

Posts : 2300
Reputation : 52
Join date : 2012-11-30
Age : 20
Location : Belgium

Back to top Go down

Re: Return of the Phlex

Post by phlex on Sun Mar 31, 2013 10:21 am

Saturday march the 30th 2013,

Some jump rope to warm-up,
3 rounds of: 20 push-up, 10 pull-up, 10 dips, 10 inverted rows, 2 minutes pause.
3 minutes rest.
Handstand work,
4 rounds of: 30 seconds hold, 60 seconds pause, 3 times back to wall, last hold facing wall.
3 minutes rest.
core work: 60 sec front plank, 60 seconds superman hold, 40 seconds hollow hold, 40 seconds reverse plank, 30 seconds rest betwen holds.
5 minutes rest.
3 times 15 seconds crow stanc hold, with one legged version attempts (failed).
Some headstand work.
5 minutes rest.
3.5 km run, 21 minutes.
5 minutes rest.
5 times: 1 pull-up chest to bar, 1 skin the cat, 1 chest to bar pull-up.
muscle-upe: 3, 2.
Done.
avatar
phlex
Novice
Novice

Posts : 27
Reputation : 1
Join date : 2012-12-03
Age : 39
Location : Geneva

Back to top Go down

Re: Return of the Phlex

Post by GreekPT on Wed Apr 03, 2013 3:46 pm

What's up Sir PhlexaLot? I think TMD/Toby did the 100 tri-burpees in something silly like 7 minutes and I think I was under 10 mins, but I could be mistaken. I'm sure Dave will set me straight if I am.

Great work, as always.

GreekPT
Wanted for Chococide
Wanted for Chococide

Posts : 575
Reputation : 43
Join date : 2012-12-03

Back to top Go down

Re: Return of the Phlex

Post by itlives on Wed Apr 03, 2013 3:55 pm

GreekPT wrote:What's up Sir PhlexaLot? I think TMD/Toby did the 100 tri-burpees in something silly like 7 minutes and I think I was under 10 mins, but I could be mistaken. I'm sure Dave will set me straight if I am.

Great work, as always.

I don't remember that. I don't doubt it though! Since my best 100 tri-burps was 14 + that sounds right on y'alls times.
avatar
itlives
Moderator, Selective Germaphobe
Moderator, Selective Germaphobe

Posts : 4244
Reputation : 162
Join date : 2012-11-30
Age : 61
Location : Shreveport Louisiana

Back to top Go down

Re: Return of the Phlex

Post by phlex on Thu Apr 04, 2013 7:40 pm

GreekPT wrote:What's up Sir PhlexaLot? I think TMD/Toby did the 100 tri-burpees in something silly like 7 minutes and I think I was under 10 mins, but I could be mistaken. I'm sure Dave will set me straight if I am.

Great work, as always.

Are you trying to kill my mind?
Unlike you in the west coast, we have a cold, wet, gray spring closer to a never ending winter than anything else round here.
In other words, tri-burpees with snow and frozen bars, are to be postponed. Only since april 1rst is it looking like spring is going to come back in a month...(yeah I'm a crybaby).

Anyway,
Wednsesday april the 3rd 2013,
35 min run 5.6km
3 min. rest.
60 seconds of each: front plank feet elevated, superman hold, side plank r&l. 60 sec rest between holds.
3 minutes rest.
4 rounds of: 30 seconds hs hold, 30 seconds rest. 3 times front, 1 time back to wall.
5 minutes rest.
3 rounds of: 10 pull-up, 30 sec rest, 1 partial bridge wall walk, 1 minute rest. yes, I like my gymboss...
avatar
phlex
Novice
Novice

Posts : 27
Reputation : 1
Join date : 2012-12-03
Age : 39
Location : Geneva

Back to top Go down

Re: Return of the Phlex

Post by itlives on Thu Apr 04, 2013 7:44 pm

phlex wrote:
In other words, , tri-burpees with snow and bars are to be postponed. Only since april 1rst is it looking like spring is going to come back in a month...(yeah I'm a crybaby).
...

I totally understand that!
avatar
itlives
Moderator, Selective Germaphobe
Moderator, Selective Germaphobe

Posts : 4244
Reputation : 162
Join date : 2012-11-30
Age : 61
Location : Shreveport Louisiana

Back to top Go down

Re: Return of the Phlex

Post by Sponsored content


Sponsored content


Back to top Go down

Page 1 of 2 1, 2  Next

View previous topic View next topic Back to top

- Similar topics

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