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My training journal

Posted: Fri Feb 08, 2013 3:53 pm
by humancertainty
I suppose I really should have done this when I joined.
I have been keeping a journal but for less than a month.
As I mentioned in my intro post, I didn't get a start with fitness until six or seven months ago. I joined a gym and hired a personal trainer, gave up on the gym, slacked a bit, went back to the gym and have gotten back on track with a primarily calisthenics routine with a little bit of resistance band work. I am thinking about adding dumbbells in but I'm still making pretty good gains with the current routine.
Anyhow, here was today.
Pullups-10*7*6*7
Pushups-40*30*30*30
Inverted Rows-13*11*10
Dips-10*11*12
Squat-to-Shrug with 5 resistance bands(3, 5, 8, 13 and 19 lbs.)-15*15*15

Re: My training journal

Posted: Mon Feb 11, 2013 5:08 pm
by humancertainty
Needed a change. Gonna do ladders for a week or two.
Pushups up to 12=144
Close grip pullups to 4=16
Dips to 9=81
Inverted rows to 6=36
Lunges with a three count pause at the bottom to 6=36
Calf raises 2x50=100
My pullups were much less than I anticipated. I haven;t done close grip before, though, so that could be part of it.
The lunges with the pause at the bottom were much harder than I figured.
Gotta say, the ladders are a nice change of pace from the circuit routine I had been on for a while.

Re: My training journal

Posted: Wed Feb 13, 2013 4:12 pm
by humancertainty
Ladders
Pushups to 13=169
Close grip pullups to 5=25
Inverted rows to 6=36
Dips to 10=100
Lunges with three count pause at the bottom to 6=36
Calf raises 2x50=100

Re: My training journal

Posted: Fri Feb 15, 2013 3:12 pm
by humancertainty
Ladders
Pushups to 14=196 and I did an extra 4 to make it 200
Close grip pullups to 5=25
Inverted rows to 6=36
Dips to 10=100
Lunges with three count pause at the bottom to 7=49
Calf raises 2x50=100

Re: My training journal

Posted: Mon Feb 18, 2013 4:58 pm
by humancertainty
Ladders
Pushups to 15=225
Neutral grip pullups to 5=25
Inverted rows to 6=36
Dips to 10=100
Squats to 15=225
Hanging leg raises to 7=49
Calf raises 2x50=100

Re: My training journal

Posted: Wed Feb 20, 2013 3:11 pm
by humancertainty
Overslept. Had to do abbreviated training today
Ladders
Pushups to 15=225
Neutral grip pullups to 6=36
Squats to 15=225

Re: My training journal

Posted: Sat Feb 23, 2013 4:11 pm
by humancertainty
Ladders
Pushups to 15=225
Neutral grip pullups to 6=36
Dips to 10=100
Inverted rows to 6=36
Hanging leg raises to 7=49
Squats to 15=225
Calf raises 2x50=100

Re: My training journal

Posted: Mon Feb 25, 2013 5:59 am
by PoPe
nice training homie. with all the pushups/pulllups/dips, id think you would have the strength for muscle ups :P back/front levers, german hangs, nice few additions for some xxxplosive power

i like this style

Re: My training journal

Posted: Mon Feb 25, 2013 2:16 pm
by humancertainty
Thanks!
I'm planning on trying to introduce those movements but I can't begin to do them yet.
Of course, I've got to move to a better pullup bar than my current door mounted one...

Re: My training journal

Posted: Mon Feb 25, 2013 4:10 pm
by humancertainty
Circuits
Pullups=10*10*10*8
Pushups with feet elevated three feet(.9 m)=10*17*16*16
Rows=12*11*10
Dips=15*15*15
One leg squats=10*10*10
Hanging leg raises=10*9*9
Calf raises=50*50*50
Regular pushups=30
First off, three sets of 10 proper pullups has been my goal since I started training and I'm elated to have finally hit it.
I can't quite get my thigh parallel to the ground on one leg squats. Probably 10-15 degrees above parallel. But hey, it's the first time I tried them. I did them in a doorway as my balance still leaves a bit to be desired, but I didn't use anything to help myself back up.
I did the leg raises with my legs straight and got them to about 10-15 degrees above parallel. I'm pretty tall so I can't raise them from a neutral position. I did however hold them in a static position at my lowest possible point for a few seconds first.
My band is recording all week so I don't know that I'll be able to get my regular training in this week. Guess it's a good thing I had such a good one today.

Re: My training journal

Posted: Tue Feb 26, 2013 5:47 am
by PoPe
with any of the movements that you will soon be able to do, have a few negativ phase sets, really helps :) e.g. for muscle ups, get in the top position and reverse the motion really slowly. also, assisted styleee, low bar, or stand ona chair and go thru the motion using your feet to edit resistance.
im faaakin sayin though, im sure you got the strength, maybe your tekkerz needs a lil work, its mostly grip homie, you need to be hanging from the bar with your palm facing the floor(false grip) so when you pull up, ur hand is already in the position to push down.

and with things like levers, bring your legs closer to your torso to edit resistance.

hanging leg raises + around the worlds + hanging wipers... get involved xD

peace/1love

Re: My training journal

Posted: Wed Mar 06, 2013 3:12 pm
by humancertainty
PoPe wrote:with any of the movements that you will soon be able to do, have a few negativ phase sets, really helps :) e.g. for muscle ups, get in the top position and reverse the motion really slowly. also, assisted styleee, low bar, or stand ona chair and go thru the motion using your feet to edit resistance.
im faaakin sayin though, im sure you got the strength, maybe your tekkerz needs a lil work, its mostly grip homie, you need to be hanging from the bar with your palm facing the floor(false grip) so when you pull up, ur hand is already in the position to push down.

and with things like levers, bring your legs closer to your torso to edit resistance.

hanging leg raises + around the worlds + hanging wipers... get involved xD

peace/1love


I'm trying the levers like you said and working on getting my pullups to chest height every time.
Thanks for the encouragement!

Re: My training journal

Posted: Wed Mar 06, 2013 3:17 pm
by humancertainty
Circuits
Pullups=10*10*7*6
Pushups with feet elevated three feet(.9 m)=20*20*20*15
Rows=11*10*9
Dips=16*15*15
One leg squats(each leg)=10*10*10
Hanging leg raises=9*8*8
Single legged calf raises(each leg)=20*20*20
Regular pushups=25
I've got my leg raises up to eye level. Pullups dropped a bit but today was my first proper training in over a week. Recording with a metal band for seven straight days makes it very hard to keep a routine or live healthy. One legged squats worked out a little better, though. I can almost get my thigh parallel to the ground. The one legged calf raises were harder than I thought they would be, too. Especially on the balance.

Re: My training journal

Posted: Fri Mar 08, 2013 5:12 pm
by humancertainty
Weight-140.8 lbs.
Circuits
Pullups=10*10*8*7
Pushups with feet elevated three feet(.9 m)=20*20*20*20
Rows=11*11*9
Dips=17*16*16
One leg squats(each leg)=10*11*12
Hanging leg raises=10*10*8
Single legged calf raises(each leg)=25*25*25
I'm starting to do light, infrequent one arm pushup training. Five per side with my hands on my kitchen counter(3'/.9m). And occasionally on my knees. No plan, really. Just try to do it here and there throughout the day. And levers with my legs tucked. Slow and steady, I suppose.
I purchased a scale today and hope to start putting on more weight. I've put on a bit since I've started training but I can stand to add more. I'm rather tall(6'2"/1.9m) and incredibly skinny, which has been the case my whole life. Eating alot and regularly is a hard habit to get into. My schedule isn't terribly conducive to it, either.
Keeping track will hopefully help me map out my progress a bit better.

Re: My training journal

Posted: Wed Mar 13, 2013 1:17 pm
by C.O.
Sounds like you are making some real progress, nice work! Are you feeling stronger over-all?

-Dylan