And here we go....

ferike1

Here is an excel I made about the foods I eat on training and non training days and the quantities I eat of them

http://www.mediafire.com/view/?uvyy8s7nl53vkvz

pinzas

Blocked on my work computer anyhow, I'll try later at home

ferike1

Great day

Won the fighting fit chin up challenge with 32 chins in a minute!

€100 worth of supplements to follow! Happy days!

Yesterday's chest

Diamond, Normal, wide, side to side pushup
Superset
10,8,6

Ring dips
10, 8, 6

Iron flag practice raises with feet on platform
6,5,4

1 arm dumbell extension pushups
3 x 5 each side

side to side dumbbell plyometric pushups
10 each side x 3
(dumbbell is in the middle and you push up and turn your body to the landing your hand on the dumbbell)

Two dumbbells (one on each side) Do one pushup in the middle, jump up, hands on dumbbells and do another pushups
2 x max

3 sets max pushups (1 diamond, two standard)
(got like 15 only)

Chest is burning today

Today:
Front squats
90 x 3
100 x 3
110 x 6

ferike1

Yesterday Shoulders

HSPUs wide

10,8,6

Pike pushups
3 x 12

Semi planche pushups
4 x 10

L-sit in straddle levers

This morning
Side to side holds, pull up superset
3 x 4
5 pull ups each set

Typewriters pullups + pullups
3,2,1
5

Standard grip L-sit pullups
3 x 8

Close grip L-sit pullups
3 x 8

Ring Pull ups
3 x 8

Skin the cats
2 x 3

Dragon flag
1 x 8

1 set close grip to wide grip pullups
max (wasn't too many)

ferike1

DL
135 x 5
155 x 3
170 x 3

Semi GHR
3 x 10

Dragon flags
1 x 6

Calf stuff

Bulgarian Lunges
2 x (20kg KBS) x 12
20 x BW

ferike1

Front Squats
90kg x 5
105 x 3
120 x 3

Alternating pistols
1 x 20

Pistols
1 x 10

Shrimp squats
2 x 10

Reverse Pushups
3 x 15

L-Sit Chins with Fat Grips
3 x 8

Touching Chins L-sits
3 x 10

Gironda Chins
3 x 10

1 Arm pushups
1 x 5

Pushup extension
1 x 10

Jackhammers
2 x 8

Lever work, Windshield wipers

JJayoo

Your house is very poorly lit.

ferike1

Saving electricity, trying to be environmentally friendly.

JJayoo

On a serious note, slap on some tan and your not far off this years menshealth finalists.

ferike1

JJayoo wrote: »

On a serious note, slap on some tan and your not far off this years menshealth finalists.

Cheers man. Still some work to do but getting there

Comp is in June so I reckon I will adjust my macros mid/late Jan/Feb and do some cutting to get ready.

ferike1

Weighted Pullups

2 x 8 x 20kg

Weighted Ring pullups

1 x 4 x 20kg
1 x 5 x 20kg

Muscle ups
2 x 5

Close grip pullups
2 x 10

Ring pullups
4 x 8-10

Skin the cats
3 x 4

Front lever raises
2 x 5

L-Sit into butt ups
2 x 8

Front tuck raises
2 x 6

Dragon flag

1 x 6

Lever & handstand practice

Calf programme seated

Hanley

Man you need some anterior chain work. Not enough beach muscle there.

ferike1

Haha, are you implying I neglect my posterior chain? I am working more pistols into my routine! I struggle to find trousers that fit as it is lol. Either they are too big around the waist or feel like they want to tear around the quads.

Forgot that I also did:
3 x 10 sissy squats (not holding onto anything)
2 x 12 reverse leg raises on the machine


A lot of this was skill work for the gymnastics moves I want to be able to do!

Hanley

Hanley wrote: »

Man you need some anterior chain work. Not enough beach muscle there.

ferike1 wrote: »

Haha, are you implying I neglect my posterior chain? I am working more pistols into my routine! I struggle to find trousers that fit as it is lol. Either they are too big around the waist or feel like they want to tear around the quads.

ehhh... quite the opposite!

ferike1

You have me confused but this is nothing new (me being confused)

I thought that you were being sarcastic!

ferike1

Wide HSPUs

10,8,6

Close HSPUs
5,4,4

Pike Pushups
12,10,12

Pseudo Planche pushups
3 x 10

Lateral raises with fat gripz (just heard about extreme fat gripz, must get!)

Fat gripz chins x 15

Box jumps
2 x 8

Pistols
BW x 2 x 10
16kgs KBs x 1 x 4

Side to side holds
3 x 4

ferike1

Was a deload week on wendler so took it easier

Jackhammers
3 x 8

Side-side chins
3 x 8

Reverse pushups
3 x 12

Semi ghr
5 x 10

Close grip L-sit pulls
3 x 10

Sissy squats
3 x 10

Fat grip chins
3 x 10

Ring pullups
1 x 10

Normal chins
1 x 20

Calf programme

Fat grip tendon work

WHIP IT!

ferike1 wrote: »

Yeah, was comtemplating throwing up a pic at the end of my Built Like a Badass blog. But after Hanley's pics during the weak and the above from ferike... that ain't gonna happen!

ferike1

Ah go for it

ferike1

https://www.youtube.com/watch?v=wdnQlH87IIk

180kg x 3 Deadlift (not Hanley style but I am doing okay )


Today:
180kg x 3 Deadlift
1 x 80kg O/H
(These were just done messing)

Proper routine:
Superset
Diamond, Normal, Wide, Side to side pushups
10, 10, 8

One arm fly dumbbell extensions
3 x 5 each side

Side to side twisting Plyometric pushups with dumbbell in the middle
3 x 12

Plyometric pushups (pushing in the middle and pushing onto two dumbbells on either side)
3 x 10

Muscle ups
2 x 5

Ring dips
3 x 10

Semi iron cross extensions
3 x 5

Max pushups
x3

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.

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.

Hanley

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

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!

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

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

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

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

ferike1

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

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!

gymtime

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

ferike1

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

derbyrams

ferike1 wrote: »

So yeah, gonna do a log, never done one before! Thought why not!

This is me now

http://i.imgur.com/PSAQK.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!

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

ferike1

I'm sorry what?

Hanley

ferike1 wrote: »

I'm sorry what?

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

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

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.

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

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

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

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

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

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.

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

ferike1

Pretty much same as Friday!

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

the drifter

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

Hanley

the drifter wrote: »

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

TrendWhore

ferike1

Hanley wrote: »

TrendWhore

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

the drifter

ferike1 wrote: »

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

no no IDIBISHDI

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

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