If the bar ain't bending...

G86 · 31-01-2010 7:15pm

Trevor Coulahan wrote: »

I just need to learn false grip is all.

You're doing pretty fecking good with all the ring work already anyways, considering you don't even use chalk or anything.

Magic Eight Ball · 01-02-2010 3:45pm

Elevated split squats
17.5kgs (per hand) 8reps (per leg) x 4 sets

Renegade rows
15kgs - 8reps x 4 sets

Dips
20kgs - 5reps
25kgs - 5reps
25kgs - 5reps
30kgs - 5reps
30kgs - 5reps

Back extensions
16reps x 5sets

Knees to elbows
15reps x 4sets

Lean away lateral raises
10kgs - 12reps x 4sets

Crunches
100 reps (15kgs)

Some ring stuff at the end also.

Woke up this morning with headache & sore muscles. (very annoying)
Had to take painkillers to survive the gym, also had to drop the weight a little.

was probably a stupid idea going in the first place. bla!

G86 · 01-02-2010 9:25pm

Trevor Coulahan wrote: »

Trap Bar Deadlift

170kgs - 1rep (PB)

You mean 175kg:D:D

Cravez · 01-02-2010 9:31pm

Pretty much had the same thing past few days man, went in today early for a session and thought " why am i here!? "

. Should be in Wednesday, will show you through the false grip again, although i think there is somthing up with those rings. One of them is set higher than the other i think so might try see to get them corrected.

Magic Eight Ball · 02-02-2010 3:05pm

100kg Deadlift x 21reps
DB Push-ups x 21reps

Pull-ups x 15reps
45kg Overhead press x 15reps

45kg Hang Cleans x 9reps
Dips x 9reps

Time: 7:56

drop set of cleans & pull-ups.

Hang Cleans
45kgs x 5reps
50kgs x 5reps
50kgs x 5reps
55kgs x 5reps

Pull-ups
5reps x 4sets (done between the hang clean sets)

Side bends
35kgs - 12reps x 3sets

500m Row x 3

Olympic Rings
3 sets of ring push ups (10reps)
3 sets of ring flies (10reps) horrible, horrible, horrible!!!

Some L-sits, hanging raises (toes to fingers) and other random stuff.

cardio,shoot me · 02-02-2010 5:46pm

21 reps at 100kg looks mega mega DOMular.

Magic Eight Ball · 02-02-2010 5:52pm

cardio,shoot me wrote: »

21 reps at 100kg looks mega mega DOMular.

We'll find out tomorrow. :pac:

cardio,shoot me · 02-02-2010 5:58pm

lol, i usually get doms about 20 minutes after the lift! im really unfit tho, id say 21 reps with a 50kg bar would leave me knackered! what time do you usually train out there? i may run into you!

Magic Eight Ball · 02-02-2010 6:19pm

I work across the road from the gym, so I train most lunchtimes 12 - 1.

Magic Eight Ball · 03-02-2010 3:30pm

Trained with Transform today.

5 rounds of 'Cindy'
5 Pull-ups
10 Push-ups
15 Squats

Clean & Press (40kgs) x 10reps

Another 5 rounds of 'Cindy'

Clean & Press (40kgs) x 10reps

Another 5 rounds of 'Cindy'

Time: 18: something..

Magic Eight Ball · 03-02-2010 3:33pm

Oh and lest I forget..

Olympic Ring muscle-up x 1rep !!

:pac::D:pac::D

Magic Eight Ball · 04-02-2010 3:20pm

Trap Bar Deadlift
105kgs - 5reps
105kgs - 5reps
115kgs - 5reps
125kgs - 5reps
135kgs - 5reps

Olympic Ring Inverted Rows
10reps x 5sets

Wall Balls
20reps x 4sets (8kg ball)

Weighted Push-ups
20kgs - 8reps
25kgs - 8reps
25kgs - 8reps
30kgs - 8reps

Olympic Ring Dips
5reps x 3sets

Ab Roller
20reps x 3sets

Olympic Rings
Static holds, L-sits, hanging raises and general hanging outta the rings.
Some L-sits on the parallel bars also.

Today was total DOM city!!! Took in handy with the weight on all my lifts.
Still felt like a pretty tiring workout.

Magic Eight Ball · 04-02-2010 4:36pm

I really need to be eating waaaaaaay more food!!

Magic Eight Ball · 05-02-2010 3:15pm

20 Chin-ups
500m Row
20 Chin-ups
500m Row
20 Chin-ups

Bodyweight Deadlift (80kgs) x 12reps (I weigh 75kgs but 80 was easier to put on the bar)
Box Jumps x 21reps

- 3 Rounds

500m Row x 3

Olympic Ring Dips
5reps x 5sets (with 30 second static holds at the end of every set)

Olympic Rings
Static holds, L-sits(lots & lots of L-sits), hanging raises and muscle-up grip practice.

Savage aul workout. Bring on the eating!

Transform · 05-02-2010 3:23pm

Trevor Coulahan wrote: »

20 Chin-ups
500m Row
20 Chin-ups
500m Row
20 Chin-ups

Bodyweight Deadlift (80kgs) x 12reps (I weigh 75kgs but 80 was easier to put on the bar)
Box Jumps x 21reps

- 3 Rounds

500m Row x 3

Olympic Ring Dips
5reps x 5sets (with 30 second static holds at the end of every set)

Olympic Rings
Static holds, L-sits(lots & lots of L-sits), hanging raises and muscle-up grip practice.

Savage aul workout. Bring on the eating!

super workouts!!

Magic Eight Ball · 08-02-2010 3:52pm

Elevated split squats
17.5kgs (per hand) 8reps (per leg) x 4 sets

Renegade rows
15kgs - 8reps x 4 sets

Dips
25kgs - 5reps
25kgs - 5reps
30kgs - 5reps
35kgs - 5reps
30kgs - 5reps

Back extensions
16reps x 5sets

Hanging Leg Raises (toes to fingers)
10reps x 4sets

Weighted Crunches(20kgs)
20reps x 4sets

Olympic Ring Dips
5reps x 4sets

Olympic Ring muscle-up x 1rep !! :cool:

I've turned into a right lazy bastard with the spilt squats. I really should be lifting with 22.5 - 25kg dumbbells but I just can't be bothered!
See I hate doing em and my balance gets **** from time to time, so it's easy just to pick up the 17's and bang em out so I can move on!
It was my last day doing them so I dunno, back to normal squats next week!!

Got another impromptu muscle-up today as well.

With the help of Michael, I think I've figured out where I'm going wrong with the transition from pull to dip.

It's one thing not being able to lift or perform something because of strength restraines, I don't mind that. But when it's technique holding ya back it's frustrating as ****!!

Cravez · 08-02-2010 5:40pm

Take your time with it man, not alot of people can do a Muscle-up on the rings after a very short period like you have done. All what needs to be done is getting strength in the pull-ups and into the transition phase and you're sorted :cool:

Magic Eight Ball · 08-02-2010 5:59pm

Michael Cravez wrote: »

Take your time with it man, not alot of people can do a Muscle-up on the rings after a very short period like you have done. All what needs to be done is getting strength in the pull-ups and into the transition phase and you're sorted :cool:

I'm not a very patience person..

Magic Eight Ball · 09-02-2010 3:13pm

Deadlift (100kgs)
Power Cleans (50kgs)
Air Squats

21 - 18 - 15 - 12 - 9 - 6 - 3

Parallel Bar Dips
5reps x 5sets (each set followed by L-sits on the bar)

Olympic Rings
Static holds and L-sits + random stuff.

That workout looked nasty on paper. It was horrible alright, I had nothing left after it.

Molly · 09-02-2010 3:57pm

That workout looks absolutely horrific!

Magic Eight Ball · 09-02-2010 5:59pm

Gimp wrote: »

That workout looks absolutely horrific!

It was nasty alright. My legs already have massive bruses on them from catching the bar after every clean.

I was originally gonna do it with 50kg squats.. :eek:

G86 · 09-02-2010 10:04pm

Trevor Coulahan wrote: »

I was originally gonna do it with 50kg squats.. :eek:

Yeah ya wuss, sort that out next time!

...fair play though:D

Magic Eight Ball · 10-02-2010 6:02pm

Crossfit 'Helen'

400m Run
21 Kettle Bell Swings (24kgs)
12 Pull-ups
- 3 Rounds

Time: 10:11

500m Row & 15 DB Push-ups
- 3 Rounds

Olympic Ring pull-up/chin up combo
5reps x 5sets

Ab Roller
20reps x 3sets

Olympic Rings
Static holds, L-sits, hanging raises.
Some L-sits on the parallel bars also.

Magic Eight Ball · 11-02-2010 3:16pm

Trap Bar Deadlift
105kgs - 5reps
115kgs - 5reps
125kgs - 5reps
130kgs - 5reps
140kgs - 5reps

Olympic Ring Inverted Rows
10reps x 5sets

Wall Balls
20reps x 4sets (8kg ball)

Weighted Push-ups
25kgs - 8reps
30kgs - 8reps
30kgs - 8reps
35kgs - 8reps

Olympic Ring parallel grip pull ups
5reps x 5sets

Olympic Ring Dips
5reps x 3sets (with static holds at the end of every set)

Reverse Decline Crunches
20reps x 3sets

Olympic Rings
Static holds, L-sits, hanging raises and general hanging.

Parallel bar L-sits also.

Magic Eight Ball · 12-02-2010 3:36pm

Front Squats
50kgs - 5reps
60kgs - 5reps
65kgs - 5reps
70kgs - 5reps
75kgs - 5reps

Burpee Pull ups - 15reps
500m Row
Burpee Pull ups - 15reps
500m Row
Burpee Pull ups - 15reps
500m Row

Olympic Ring Dips
5reps x 5sets (with static holds at the end of every set)

Olympic Ring pull-up/chin up combo
5reps x 5sets

100m Row x 5 rounds

Olympic Rings
Static holds, L-sits, hanging raises and general hanging.

I'm having way to much fun on the rings, normal lifting is boring me now.

Transform · 12-02-2010 3:49pm

normal lifting will make you stronger and put on muscle - rings wont its just fun to do now and again.

G86 · 13-02-2010 1:27pm

Trevor Coulahan wrote: »

Burpee Pull ups - 15reps
500m Row
Burpee Pull ups - 15reps
500m Row
Burpee Pull ups - 15reps
500m Row.

Burpee pull ups - legend!:D

.

I'm having way to much fun on the rings, normal lifting is boring me now.

You can definitely see the difference the ring work is making too.

cardio,shoot me · 13-02-2010 3:36pm

Transform wrote: »

normal lifting will make you stronger and put on muscle - rings wont its just fun to do now and again.

id say michael would disagree :P

Magic Eight Ball · 13-02-2010 4:49pm

Transform wrote: »

normal lifting will make you stronger and put on muscle - rings wont its just fun to do now and again.

I’d have to disagree with that man. Since I’ve added the rings into my workouts I’ve noticed a marked improvement in both strength and size.
I was never able to bang out 12 – 15 consecutive pull-ups on the bar until I start drilling them on the rings.
Check out some of the guys at GymnasticBodies.com, a lot of impressive muscular physiques created exclusively from ring & bodyweight training.

That said, I'll stick to both weights & rings.

Magic Eight Ball · 15-02-2010 3:32pm

Squat
70kgs - 5reps
75kgs - 5reps
80kgs - 5reps
90kgs - 5reps
95kgs - 5reps

60kgs - 10reps (drop set)

Weighted Chins
BW + 10kgs - 8reps
BW + 15kgs - 8reps
BW + 15kgs - 8reps
BW + 20kgs - 8reps
BW + 25kgs - 8reps

BW - 10reps (drops set)

Weighted Dips
BW + 20kgs - 5reps
BW + 25kgs - 5reps
BW + 25kgs - 5reps
BW + 30kgs - 5reps
BW + 35kgs - 5reps

Cable Rows
100kgs - 8reps
110kgs - 8reps
130kgs - 8reps
140kgs - 8reps
150kgs - 8reps

Olympic Ring Push-ups
10reps x 3sets

Weighted Crunches
20reps x 3sets (20kgs)

Hanging Leg Raises (toes to fingers)
10reps x 3sets

First time doing back squats in over 6 weeks. They felt pretty good, I'm pretty annoyed I didn't do singles after the sets as I definitely could have squat 100 + no worries!

Practiced front lever pull ups on the rings + some quick L-sits and static holds but was way to wrecked to do anything else.

If the bar ain't bending...

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