I can always do better v.3

I need to catch up.

Friday was a pull workout. Missed a chin on the 1st set of 8 in recon Ron.

Everything else was normal.



Saturday: basic push day. Great 2nd workout.


Sunday:
One workout. RR for chins and dips both. Some pullups. No missed reps on chins. I was angry during this workout, which had a lot to do with this.


Monday: rest day. Just stretching and SMR.
 
2/26/13:

Max set of chins: 20. Not happy with this. I've hit more before. I started with to much power, I should have paced. Secondly, I think I could have pushed harder. I will try this again this week.

5*5 pistols with shoes and 5lbs extended out.

Head bangers: 5*10 fast reps.

Hanging L raises: 3*12

I want to test my:
Max chins
Max dips
1rm weighted chin
1rm weighted dips


I also need to create a new program. This one was good during the 1st phase of recovery, but now it's obsolete.
 
Wednesday:

Max dips: 23.
Then 10,12,5.

Chest touch push ups:
3*5

Elbow levers: 3*1 min hold.



Shadowboxing and bag work. Only punching. Back felt great.

Some other stuff, including tr activation.



Friday:

Weighted chins:
Body*5
2.5*5
25lbs*3
50lbs*1
75lbs*1
85lbs*1
87.5lbs*1 (2.5lb PR)
90*F

Hanging bent leg raises: 5*12. Bent leg, not knee.

Pullups: 3*5


Heavy bag and shadowboxing warmup
Pronated headbangers: 5*10
front levers: 3 holds. 25,25,10.
Back levers: 2 30 second holds. 1 leg out, 1 hold each.

Tried to do some pistols, but my CNS was surprisingly fried. I couldn't even balance.
 
Friday:

1rm dip test:
body*5
25*4
50*1
75*1
100*F times 2
85*1
90*1
chest touch pushups: 3*5
elbow lever: 3*1


Pistols in shoes, w/ 5lbs extended: 5*5 each side.
L sit chins: 3*5

Hurt shoulder a little on max dip.


Saturday: rest. Ate whatever I wanted.

Sunday: rest.
 
3/4/13 Monday:

Workout 1:

Chins: 50 reps AFSAP ( as few sets as possible) w/1 min rests. 16 8 8 6 6 6
Hanging bent leg raises: 5*10
Pullups: 3*5


Workout 2:
30 minutes of heavy bag and shadowboxing.
Weighted chins: 75lbs(85%) 5*1
Tucked front lever: 2,30 second holds
Feet tucked behind back lever, not parallel: 2, 30 second holds.
Headbangers: 3*5


Food:

turkey, broccoli, protein shake, 5 homemade protein peanut butter cookies

Something for dinner.
 
Tuesday:

dips: 20 10 12 8
chest touch pushups: 3*5
elbow lever: 3*1 minute hold


bodyweight tricep extensions: 3*5
L sits
advanced frog stand: 2, 30 second holds
elevated heel pistol squats: 5*5 each leg


Wednesday:

chinups: 14 10 9 6 6 5
hanging slightly bent leg raises: 5*10
pullups: 3*6


Bag work: 3*5 minute hard rounds.
Chinups: 5*3 with 50lbs.
advanced tuck front lever: 20sec,20sec,10sec.
back lever tuck hold: 1,1 min hold.
headbangers: 3*10


Thursday:

dips: 21 12 10 7
chest touch pushups: 3*5
elbow lever: 3*1 minute holds

Bodyweight Tricep extensions: 5*8-10
L sits: 1 leg out*30, other leg out*20 and 10, both out by 2, 5 second holds.
1 leg extended frog hold: messed around with this. new variation. I had fun with it. Looks badass.
elevated heel pistols: 5*5.


My shoulder is a little messed up, so I'm staying away from weighted dips this week.



I"m allowing myself to eat whatever I want and trying to train as hard as possible. I decided to let my weight go, so long as it doesn't hurt my performance. It will be easy to tell when that is the case. I'm curious to see how this works out.
 
Friday:

weight: 171.4

W1:
chins: 16 9 6 6 8 5
hanging bent leg raises: 5*10
pullups: 3*6

W2:

3*5 bag rounds.
chins: 75lbs 3*1
tuck front lever: 2, 30 second holds
1 leg out back lever: 1,30 second hold each leg. Not parallel


I am actually regressing, which tells me I need to lower the workload. I'm really trying to do to much, since I'm actually maxing out on a movement in both endurance and strength each day. This just isn't working, I need to back up.


food:

2 tuna wraps with spinach and 3 total cans of tuna with mayo, cheese, protein shake, oats with peanut butter

chicken, veggies, pasta, and whatever else comes to mind.
 
Saturday: nothing but some stretching and foam rolling. Took a nice walk.

Sunday:

spent all day outside. I think I ran a total of 35 sprints, and did a poop ton of bodyweight stuff. Good times.


Monday:
start of my second attempt at a solid program.

Weighted Chins: 5*1 w/ 70lbs
Hanging bent Leg Raises: 5*10.
Pullup into headbanger: 5*6


Tuck Front lever: 1, 1 minute hold. Messed around with the advanced tuck. I didn't focus on it because my back was sore.
Back lever: 1 leg out, not parallel. 1,30 second hold each leg.
Bag work: 30 total minutes.



Tuesday:
Weight: 169 lbs
Perceived Exertion: 4/10 morning, 7/10 evening.

Weighted Dips: 3*3 1*6 both with 50lbs. Starting light. It was supposed to be 5*3.
Hip touch pushups: 3*5
Elbow lever: 3*1 w/ 1 minute rests.

L sits: Right leg out*30 seconds left leg out by 28 seconds. :( 1 extra set out 10 seconds with left leg out.
Frog Planche: 1,30 second hold right leg out, 1, 29 second hold left leg out. I need to rest more between reps. These are REALLY hard.
Pistol Squats with 5lbs extended out: 5*5. Balance is the issue here, not strength.


Food:

chicken wrap with egg and spinach, spinach salad with egg and chicken, half potato with cheese and ranch, bowl of cereal.

Spinach salad with chicken and egg, oatmeal with peanut butter.
 
3/13/13 Tuesday:

weight: 169lbs
Perceived Exertion: 5/10 for both workouts.

W1:

Chins: 5*8. Dominated them. I'll add a rep next time.
Hanging Bent Leg Raises: 5*10
Pullups and headbangers: 5*6 I need to separate these from now on.


W2:
Bike Sprints: 4, 1 minute sprints with 30 second rests. Max intensity on sprints, 1 intensity on rests.
Advanced tuck front lever: 4,15 second holds. Back wasn't flat.
Back lever: a bunch of shit. I can't seem to get this exercise to progress. :(



Food:

2 tuna wraps, peaches, protein shake, oats with peanut butter.

Pork chops, sweet potatoes, and maybe more.



I think the oats might be causing tiredness and some gas issues. I ran out of oats for a couple days, and now I'm noticing these problems. I might try going without them.
 
3/14/13 Wednesday:

Weight: 170lbs
Perceived exertion: 3/10 morning, 8/10 evening. Evening workout sucked.
back pain: 7/10

W1:

weighted dips: 50lbs 3*5. easy.
regular dips: 25,15,10 and then 5*10
chest touch pushups: 3*5
elbow lever: 2, 1:30 min holds.


W2:

L sit: 4,15 second holds with both legs out.
half frog planche: 10 total hip extensions, split into sets of 2.
Pistol Squat: Sucked badly today. I mean really badly.



Food:

steak on spinach salad with egg,cheese, and honey mustard. cheese and pickles, apple and peanut butter. protein shake.


open faced ham and cheese sandwich with 3 eggs over medium over it. greek yogurt, peanut butter.


No gas at all. I think it is the oats that are causing it. Unfortunate, but I'm glad I caught it.
 
3/15/13:
Weight: 170
Perceived exertion: 6/10, 8/10
Back pain: 7/10

W1:
Weighted chins: 1*1 doth 75lbs
Chins: 18, 7
Pullups: 5*6
headbangers: 5*10


W2:
Hill sprints: 5 all out sprints. My hill sucks, in a good way.

A little bit of bicep pumping. Sue me.

Food:
Open steak sandwich with 3 eggs, protein shake, pb and apple

2 homemade hamburgers, 3 hot dogs, baked beans, and a little potato salad.

Still no digestive issues. I think I may try cutting all grains next, just to see.
 
I've got a lot of catching up to do.

Basically, last week I did RR for chins and dips in the morning, with crunches. I then did specific moves or working towards specific moves in the evening. I don't feel like going back and logging it all. I also accidently gained 5 points overnight, which I now have to get off. Joy.
 
Monday, March the 25th:

Weight: 175lbs
Perceived exertion: 9/10. Shitty sleeep.
Back Pain: 0/10


RR for chins:
14
9
8
8
7

RR for dips:
19
12
11
10
10

I didn't have time for the crunches.



W2:

Negative ring muscle ups: 3*5. focusing on the transition area.
High pullups: 5*5
Single bar dips: 3*5. really deep, trying to keep my upper body back.
balls to bar( as close as I can get): 3*5
explosive pullups: 3*5

crunches: 5*100




3/26/13 Tuesday:

Weight: 173.4
Perceived exertion: 6/10
Back pain: by the end of the day, 5/10

RR for chins
14
9
8
8
7

RR for dips:
19
12
11
10
10

some leg work.


W2:
Advanced push, L sit, and planche workups. not logging specific moves right now. to much variation.



I'll get today's later.
 
Last edited:
3/27/13 Wednesday:

Weight: 173.2
Perceived Exertion: 4/10
Ortho Pain: 0/10


W1:

RR for chins:
14
9
8
8
7

RR for dips:
19
12
11
10
10

No time for crunches. Busy morning's this week.


W2:

Archer Chin ups: 5*2. easy.
commando pullups: 3 back n forths across bar
crunches: 5*100
A little bit of messing around on the bar.


Food:

protein shake with milk



shrimp, rice, spinach, protein shake, oat meal protein cookies.
 
3/28/13 Thursday:
Weight: unknown
Perceived exertion: 6/10. great workouts.
Ortho pain: 2/10


W1:
RR for chins:
14
9
8
8
7

RR for dips:
19
12
11
10
10

no time for crunches.


W2:

Negative muscle ups: 3*5. complete control on the way down.

High pullups: 5*5. these sucked. I can't seem to get any higher. :(

Single Bar dips: 3*8. 5 REALLY low, 3 just to below 90 degrees. these went well. I was really getting low.

Hips to bar: 3*5. same problem as the high pullups

Ab swings: 5*20. good.

explosive pullups: 3*5. okay considering I was pretty burnt out.



Food:

maple bacon milkshake, burger, fries. chocolate bunny.

3 cans of tuna with mayo, asparagus, 4 oatmeal cookies.
 
I also did a little experiment last Saturday.

Stopped eating at 7:30 on Friday night.

No physical activity in the morning at all.

Took my sugar at 11:10, about 15 1/2 hours fasted. I had drank nothing but water and black coffee with sweet n low. RESULT: 88


low to moderate physical activity throughout the day. just water to drink

Took my sugar at 5:10 PM, fasted for 21 hours. RESULT: 88


Just thought I would log this here for future purposes.
 
April 1st-April 5th:

In the morning, I did pullups, some type of push, and some type of legs.

In the evening, I did parkour and climbing type stuff.


Today, the 6th, is a rest day.

I've been at my grandparents all week, and have gained a bit of weight I think. I need to get back down to 170. I'll do that this week.
 
4/7/13 Sunday:

Weight: 175.6
Perceived exertion: 4/10
Ortho pain: 5/10 with one spurt of 8/10


Pullups: 3*10 with minute rests, 4*5.
Single bar dips: 3*10 with 1 minute rests. rough form. kinda humped the bar.
L's


HSP: 3*1, 2*1 negatives, 3*1 freestanding holds.
L-sit pullups: 5*2
50 pushups


food:

3 burgers with cheese on 4 pieces ezekiel bread, with tomato, onion, mayo, mustard, and 2 eggs. protein shake with milk. fruit.


something for dinner...
 
4/8/13 and 4/9/13:

slight back pain, but VERY minor


Spent all day, both days, outside. Did a combination of light physical labor, and working out. Spent the entire day moving. Hit my first muscle up. Did a bunch of upper and lower body stuff.



4/10/13:

I've finally found the right doctor to treat my back. He has put me on restricted body weight movements for now, with absolutely NO hyperextension, and a physical therapy program to strengthen the core and hips, and increase flexibility. This continues for 4 weeks. Then, we will begin to reintegrate my normal activities. He said that nothing was a guaranteed yes, and nothing was a guaranteed no. However, he mentioned certain things, such as back squatting and backflips ( both of which I used to do) would most likely not be coming back. Those were the only two things he said weren't likely. Good news, overall! Now, instead of busting my ass so I can do things normal people can't, I'm going to bust my ass to make wolverine like recovery. Wish me luck!

no workout. Working out pretty much all day for the last two days took a lot out of me. I needed a rest day, and today was convenient. Back at it tomorrow, beginning my recovery.
 
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