And here we go....

ferike1

Its the CASSI weekend away in Carlow so I don't think it will be a Boards night

Sorry to hear that! No haymakers?

ferike1

Did a home tricep routine yesterday

Skullcrushers on the paralletes,
Diamond pushups
L-sits into semi planches

Biceps -
Crosshamers
Circle chinups
Gironda chins
Row supersets
Hands touching chins

ferike1

Paddys Bars session

Gym:

Front squat
3 x 90 kg
3 x 105kg
3 x 120kg

Some muscle ups
Flag work

ferike1

Yesterday

Evening - Shoulders

HSPUS

Wide
8,6,4

Psuedo Planche pushups
10

Ab roller
12

Then went to boxing for an hour
came back

HSPUs Close
6,4,2

Tried doing the single arm tiger bends but my arms were fscked from the boxing

Psuedo planche pushups
2 x 10

L-sit into semi planche/lever straddle holds

superman pushups
1 x 20

This morning
Back

Lots of pullups including
Ring pullups
L-sit ring pullups
L-sit close grip pulls
reverse l-sit chins
Normal pullups
Typewriter pullups

Just kept doing them, didn't really count sets or reps, just what felt good.

Human flag and dragon flag

ferike1

Deadlift

150 x 5
170 x 3
185 x 1

GHR
3 x 8

Straight Bar dips
1 x 10
1 x 15
1 x 20

Back bridges
3 x 5

Bulgarian lunges
1 x 12 x 40kg
1 x 8 x 40 kg
BW x 20

Hanley

Just spent the morning hanging out with Brett Jones... Don't hate.

ferike1

Not gonna lie. I had to google him! How was it?

Front squats
100 x 5
110 x 3
125 x 1

Parallete l-sits in planche

Circular chins
4 each way
3 each way
2 each way

Gironda pulls
8,6,4

Chin row supersets
3 x 8 close and 8 wide

chins to each side and then side to side holds
8,6,4

Max close grip chins l-sits x 3

Reverse pushups in between exercises.

ferike1

Did some calf work and chest work today. Pushups, dips etc.

ferike1

HSPUs wide
8,6,4

HSPUs
Close
6,4,4

Pike Pushups
2 x 15

Psuedo Planche pushups
4 x 10

Superman pushups
2 x 20

L-sit - straddle tuck planche
Sometimes these go great. Sometimes not so much

Boxing in the evening
My shoulders were tired. Hard to hold my arms up and punch continously.

Also Thanks guys! 10k views! Wow!

gymtime

to mark your 10,000th view it might be interesting to post details of your progress versus your very first post..what are u lifting now etc, what you weigh now, BF % etc...what your original goals were...what they are now etc...

ferike1

Not a bad idea. I'll get stuff together!

ferike1

Last night

Lots of different types of pullups

Typewriters, L-sit, normal, ring, inverted. Did some calf work

Session was a bit shorter as I came home to play Borderlands 2 co-op with a friend :cool:

This morning

More calf destroyer
Deadlifts
110 x 5
130 x 5
145 x 8

Semi glute ham raises
3 x 8

Front lever raises
2 x 5

Front tuck raises
2 x 8

Bulgarian lunges
1 x 12 x 20kg KBs
1 x 10 x 20kg KBs

Some muscle ups, straight bar dips and pullups

Dragon flag
1 x 8
1 x 6

gymtime

where are the stats big man?! thought you were a numbers man?!! :rolleyes::rolleyes:

ferike1

LOL!

I don't actually have many stats tbh

I've dropped many lifts from my routine and need to re-test them.

I know my weight is down to 85kgs from the 87.5/88kgs when I started. I will get my bf measured and take some pics too!

gymtime

are u still doing the IF? when are u starting personal training?!

JJayoo

Stop grooming Ferike.

ferike1

lol

Yeah so today I was doing

Circular chins
Reverse pushups
Skullcrushers
Side to side chins
Gironda chins
L-Sit chins
Diamond pushups
L-Sit dips
Some ring flyes
Row supersets
Muscle ups

LOTS OF ARM WORK! lol

gymtime

lol!

ferike1

Last few days training

Saturday

Tried maxing front squats
130 x 2
135 x 1
137.5 x 1


Was happy enough but didn't get the 140
Did Pistols then
2 x 12kgs KBs x 10
2 x 16kgs KBs x 5
2 x 20kgs KBs x 1
BW x 10

Calf programme

Sissy squats
3 x 12

Sunday
Chest Programme
Superset
Diamond, Standard, Wide, side to side pushups 3 x 10 each
Dips 3 x 15 (leaning forward)
Flye pushups
3 x 5 to the side
3 x 5 to the front

Some lever work

Monday

Shoulders
HSPUs wide
10,8,6,4

HSPUs
Close
6,4,4,2

Pike pushups
2 x 15

Psuedo Planche pushups
4 x 10

ferike1

Last night

Typewriters + Pullups super sets
Reverse chins
Rows Supersets
Close Grip Pullups
Ring Pullups

Was up since 5:30 so wasn't the best workout ever

Got to bed early and the situation was different this morning

Deadlift
120 x 3
137.5 x 3
155 x 6

Semi Glute ham raise
1 x 8
1 x 6

Semi Glute ham raise gripping bar
2 x 8

Bulgarian lunges
2 x 40kgs x 10
20 x BW

Dragon Flags
2 x 6

Calf Programme

ferike1

https://www.youtube.com/watch?v=fIqo7xKpRKQ

https://www.youtube.com/watch?v=Pj1G7_StxM0

https://www.youtube.com/watch?v=7toalbXOYxI

110kg x 5
125kg x 3
135kg x 1

Also had my outdoor class today!

ferike1

Yesterday

L-Sit in to planche
Tuck Practice

Diamond, Standard, Wide, Side to side
Pushups superset 3 x 10

1 Arm pushups, feet apart
1 x 5 each arm

1 Arm extended (semi 1 arm pushups)
2 x 5 each arm

Wide grip pushups on Paralletes
2 x 10

Max standard, reverse and diamond pushups
1 of each
40, 25, 25

This morning

Semi HSPUs on Paralletes (I say semi because I couldn't push myself up all the way)
1 x 5

HSPUs Wide
8,6,4

HSPUs Close
4,3,3

Psuedo Planche pushups
4 x 10

Pike on parallettes
1 x 15
1 x 12

ferike1

I need to see how many chins I can do in a minute for a competition December 1st!

Back day

Typewriter pullups
4 each side
3 ....
2 ....

Pullups 20
L-Sit Pulls 15
L-sit pulls 10 + 5 standard

Incline row supersets
Close 10
Wide 10
X 3

Reverse Chins
2 x 5

Skin the cats + lever work
(got a straddle back lever on the rings for a few seconds)

Ring pullups
3 x 10

Close grip L-Sit Pullups
3x10

Calf routine

ferike1

Lesson learned. No muscle ups on the power rack pull up bar ever again.

Almost broke my wrist
Went up for a muscle up and slipped off causing my left hand to get caught between the pull up part and the rack.

OUCH.

Needless to say it cut the workout short

Deadlift
135kg x 5
152.5 x 3
172.5 x 1

Semi Glute ham raise
2 x 8

Chin practice for comp
24 (counted wrong, wanted to 25)
few secs rest
3 more
28 in a minute.

Ant11

Will be close between us for the chin up challenge. I tried it this morning got 28 aswell but think there's room for a couple more. I hit the stopwatch before I jumped up on the bar so that will give an extra second . I tried to approach it with a strategy of not going to failure, so I did 20 knowing I had room to do more n then took a rest and did 8 more. I think timing the rest is key.

ferike1

Yeah I agree. I think going to about was a mistake for me. Although I was stupid and miscounted, I could have hit 25 instead of 24. I think I might do 20 and then be able for more.

Great going on the 28!

ferike1

Just resting

Had boxing last night. Full sparring hurts!

Wrist is much better. Did a few pull ups. That was grand. Chinups and reverse pushups are still uncomfortable.

Resting this week to be in good condition for the boxing on Saturday!

ferike1

By some miracle I won my fight!
Pics and vids to follow. Here are pics from the fancy dress we had!

ferike1

First day back training after 1.5 weeks off.

Type writer pullups
Pullups
Lever work
30 chins in a minute
Human flag practice
L-Sit pulls
Ring pulls

Wrist got sore near the end so still need to be careful.

ferike1

Deadlift

115 x 5
132.5 x 5
150 x 7

Semi-glute ham raises
4 x 8

Back bridge stand to stand assisted
2 x 5

Bulgarian lunges
BW x 20

Sissy squats
1 x 10

Front lever raises
2 x 3

Back lever practice.