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  • Registered Users Posts: 1,785 ✭✭✭ferike1


    A few muscle ups

    Pullups + Weighted Vest 20kgs
    8,8,6

    Chins + Weighted Vest 20kgs
    5,4,3

    Typewriter Pullups
    3 each side, 2 each side, 2 each side

    L-Sit into semi pike stand
    2 x 8

    Dragon Flags
    2 x 6

    L-Sit Close Grip Pullups
    3 x 10

    Skin the cats
    2 x 3

    Need to practice my human flags again. Struggled to get it.


  • Registered Users Posts: 2,433 ✭✭✭Ant11


    Don't know how you managed all that today after that session on Saturday. I had a total leg day today. I wasn't as bad as I though I would be but decided to take the extra rest anyway.


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    That looked like a warm up. You're good for 200x3.


  • Registered Users Posts: 1,785 ✭✭✭ferike1


    I'll give that a go after my next Wendler phase!

    Would be happy out if I got it!

    @Ant, it was mostly just the chest that was sore so it was grand! Shoulders tonight!


  • Registered Users Posts: 1,785 ✭✭✭ferike1


    Side to side holds
    5,5,4

    Wide HSPUS
    10,8,6

    Close HSPUS
    4,2,4

    Pike Pushups
    12,12,12

    Pseudo Planche pushups
    2 x 10 on bench
    2 x 10 on floor

    Lateral raises for tendons

    Single leg deadlift
    3 x 8

    Sissy squat
    3 x 10

    Calf raise programme


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  • Registered Users Posts: 1,785 ✭✭✭ferike1


    Deadlift
    120 x 5
    140 x 5
    160 x 5

    Stand to stand bridges assisted
    2 x 5 (with 10 on the floor on the 4th rep)

    Glute ham raise in chair

    2 x 12

    Assisted
    1 x 10

    Bulgarian lunges
    20kg KBs x 2 x 12

    Shrimp squats
    1 x 10


  • Registered Users Posts: 1,785 ✭✭✭ferike1


    Reverse Pushups

    3 x 15

    Windshield wipers/Crosshammers
    3 x 8

    Reverse Chins
    3 x 8

    Gironda chins
    3 x 8

    Fat Grip chins
    3 x 10

    L-Sit chins close grip
    3 x 10

    L-sit into semi pike
    2 x 8


  • Registered Users Posts: 1,785 ✭✭✭ferike1


    At home in Wicklow so can only deadlift up to 145kg.

    Reckon I will just train front squats this week.

    Front Squats
    85kg x 5
    100 x 5
    112.5 x 5

    Sissy squats
    3 x 10

    Shrimp squats
    3 x 8

    Pistols
    1 x 20 alternating
    1 x 12 BW

    Fat Gripz Pulls
    2 x 12

    Fat Gripz Chins
    2 x 12

    Pushups, Diamond, Normal, Wide, side to side
    2 x 10 Superset

    1 x 20 Diamond pushups
    1x 15 Diamond pushups

    Lever practice


  • Registered Users Posts: 1,785 ✭✭✭ferike1


    Did my usual shoulder routine but I threw in some behind the head fat grip pull ups
    3 x 10


  • Registered Users Posts: 1,785 ✭✭✭ferike1


    Did some training over Xmas

    I wasn't eating properly and man it manifested itself properly! I did a 125kg x 1 Front squat as part of Wendler and it felt like my max! Although my actual is about 10ish kgs heavier!

    First session of 2013 was a warm up back into things

    Nothing crazy!


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  • Registered Users Posts: 57 ✭✭gymtime


    would the reason for that not be more due to reduced training over xmas? does diet play that big a part?


  • Registered Users Posts: 1,785 ✭✭✭ferike1


    I think so, I wasn't eating as much protein, veg etc as I usually do, mostly just junk!


  • Banned (with Prison Access) Posts: 7 derbyrams


    ferike1 wrote: »
    So yeah, gonna do a log, never done one before! Thought why not!

    This is me now

    PSAQK.jpghttp://i.imgur.com/PSAQK.jpg

    xBmZC.jpg

    Age = 24
    Weight = 87.5kgs
    Bf = I dunno ~12%

    Main stats (all unbelted)
    Deadlift - 200kg
    Squat - 150kgs
    Shoulder Press - 82.5kgs
    Bench - 127.5kgs

    Bodyweight stats -
    Pullups - 25-30 (depending on freshness)
    Muscle ups (Bar) - 10
    Pistols - 32kgs x 4-5 each leg
    Weighted pullups, with vest 25kgs x 8


    Today's food:
    100grams porridge with Milk + Tablespoon Honey + Linseed/pumpkinseed
    2 Bananas
    Whey Shake with 300ml Milk (2 scoops)
    1 kg veg (peas, brocolli, spinach)
    1 Tin Tuna
    60 grams mozerella + 320grams chicken + turkey
    2 small kinder bars
    Half a pineapple
    160g low gi homemade sour dough bread
    2 tomatoes
    1 scoop casien with 200 ml milk
    6 egg whites, 2 egg yellows, boiled.

    Training =
    Wendler - Deadlift - 5 x 117kgs, 5 x 135kg, 7 x 153 (this was a bit awkward as I don't have enough weights at home so used 145kgs + 8 kgs in the weighted vest, improvisation)
    Bulgarian lunges - weighted vest 8 kgs 2x12, unweighted 1x15
    Forward leaning dips weighted vest 8kgs 2x10, unweighted 1x10
    Pistols 1 set of alternating pistols, 10 each leg.

    Wall walking bridges, 2 sets of 5 up, 5 down
    Ab rollers 2x20
    Dragon flags 2x5
    Windshield wipers 2x16
    Hanging leg raises to ceiling 2x10
    superman pushups 2x20
    1 set of 30's (bicep curls) @20kg for the tendons
    Handstand & lever work

    Skipping - 1 set to the foo fighters. The Pretender

    General foam, lacrosse ball rolling & shoulder dislocates!

    I will get better at this log thing as time goes on! :D
    need some dbol and test there bud if i was training that long natural and had those stats id have coped on im in the wrong game


  • Registered Users Posts: 1,785 ✭✭✭ferike1


    I'm sorry what?


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    ferike1 wrote: »
    I'm sorry what?

    You've leveled up your internet fame brah. Welcome to the big leagues.


  • Registered Users Posts: 1,785 ✭✭✭ferike1


    Shoulder session

    HSPUs Wide
    10, 8, 6

    HSPUs Close

    5 and then nothing

    Behind the back fat grip pull ups
    3 x 10

    Semi Planche pushups
    2 x 10
    2 x 5 against the wall (hard!)

    Pike Pushups off bench
    3 x 12

    FAT GRIP EXTREME lateral raises :D


  • Registered Users Posts: 1,785 ✭✭✭ferike1


    Close grip L-sit Pullups, chest going over the bar
    10,8,6,4

    Fat grip Extreme pullups
    10,8,6,4

    Fat grip pullups
    10,8,6,4

    Ring pull ups
    10,8,6,4

    Standard L-sit pull ups
    10,10,10

    Box jumps
    4 x 10

    Single leg dead lifts
    2 x 10

    Calf programme

    Nothing fancy, still just getting back into it.


  • Registered Users Posts: 1,785 ✭✭✭ferike1


    Wide HSPUs Back facing wall
    10,8,6,4

    Close HSPUs Back facing wall
    5,3,3

    Semi Iron Cross holds
    6,5,4

    Wide HSPUs Chest facing wall
    7,5,3

    Pike Pushups off platform
    3 x 12

    Psuedo planche
    3 x 10

    Lateral raises with fat grip extreme


  • Registered Users Posts: 1,785 ✭✭✭ferike1


    DL -

    120 x 5
    140 x 5
    160 x 5

    Bulgarian Lunge
    2 x 12 x 20kg KBs
    1 x 20 BW

    Back bridges - semi stand to stand

    Glute ham raises
    2 x 8 on GHR bench

    2 x 5 with platform
    2 x 10 with assistance

    2 x 10 Shrimp Squats

    Some Muscle ups and Iron Cross practice


  • Registered Users Posts: 1,785 ✭✭✭ferike1


    Single Leg Deads
    3 x 8 x 20kg KBS
    Box jumps
    3 x 10

    Muscle ups
    3 x 3

    Gironda pulls
    10,8,6

    Ring pulls
    10,8,6

    Ring rows
    1 x 10

    Iron cross practice
    3 x 3

    Jackhammer pulls
    10,8,6

    Leg raises/windshield wipers on rings

    Fat Grip + Fat grip extreme pulls
    2 x 10

    Finished with a few sets of close grip l-sit pull ups


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  • Registered Users Posts: 1,785 ✭✭✭ferike1


    Boom

    Workout number 2 for the day

    Diamond pushups
    25,20,15

    Reverse Pushups
    3 x 15

    HSPUS back facing wall
    10,5,5

    Wall walking back bridges

    Ab roller
    3 x 15

    Psuedo planche pushups
    3 x 10

    A bit of parallette work


  • Registered Users Posts: 1,785 ✭✭✭ferike1


    GHR
    2 x 10

    Bulgarian Lunges
    2 x 10 x 20kg KBS

    Bulgarian Dips
    3 x 10

    Dragon flags
    3 x 6

    Muscle ups
    3

    Inverted-Hang to Back tuck
    3 x 5

    Skin the cats
    3 x 5

    Front tuck pullups
    3 x 5

    Close grip L-sit chins
    2 x 10

    Fat grip pullups
    2 x 10


  • Registered Users Posts: 1,785 ✭✭✭ferike1


    HSPUS Chest facing wall
    8,6,6

    Pseudo planche with wall
    3 x 5

    Floor work - front tucks, l-sits

    Sissy squats
    3 x 10

    Shrimp squats
    3 x 10

    1 arm pushups
    3 x 5

    Floor bridges
    2 x 20

    Parallette work.


  • Registered Users Posts: 1,785 ✭✭✭ferike1


    Weighted Pistols
    x2 8kg KBs x 8

    x2 12kg KBs x 6

    x2 16kg KBs x 3

    Box Jumps
    4 x 8

    Ring Pullups
    10, 10 , 8

    Iron cross practice
    3 x 3

    Gironda Pullups
    3 x 10

    Jackhammer chins
    3 x 10

    Muscle ups
    x 2

    Ring Leg raises
    1 x 6

    Assorted pullups at the end


  • Registered Users Posts: 1,785 ✭✭✭ferike1


    Pretty much same as Friday!

    Trying to slow the pull ups to make them ultra controlled.


  • Closed Accounts Posts: 7,348 ✭✭✭the drifter


    I'm finding myself reading more and more of your log for some unknown reason....


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    I'm finding myself reading more and more of your log for some unknown reason....

    TrendWhore


  • Registered Users Posts: 1,785 ✭✭✭ferike1


    Hanley wrote: »
    TrendWhore

    I was doing Bodyweight training before it was mainstream :D:pac:


  • Closed Accounts Posts: 7,348 ✭✭✭the drifter


    ferike1 wrote: »
    I was doing Bodyweight training before it was mainstream :D:pac:

    no no IDIBISHDI

    even if he wasnt doing it...you still did it because you seen him do it...


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  • Registered Users Posts: 1,785 ✭✭✭ferike1


    Last Night

    Reverse Pushups

    3 x 15

    Diamond Pushups
    3 x 20

    HSPUS
    8,5,5

    Pseudo Planche with 1 leg in the air
    2 x 10

    Ab roller
    3 x 15

    Air squats
    4 x 20

    This morning
    Bulgarian lunges
    3 x 8 x 24kg KBS

    Bulgarian Dips
    3 x 10

    Glute ham raises
    3 x 10

    Dragon Flags
    3 x 6

    Pike ups
    2 x 8

    Inverted hang to back tuck
    3 x 5

    Front tuck pull ups
    3 x 8

    Fat Grip pullups
    3 x 10
    Fat grip extreme pulls
    2 x 8

    Muscle ups
    3


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