Sylverstorm's Log

Discussion in 'Training Logs' started by Sylverstorm, Sep 3, 2011.

  1. Sylverstorm

    Sylverstorm Valued Member

    Hi all,

    I have been lurking around here for some time now, but decided to give keeping my own log a try :weightlifter:. Hopefully this will also help to reduce the amount of skipped workouts a bit, which I have had quite a few of these last couple of weeks.

    This log will contain mostly BW training, with a little Dumbbell work and basic gymnastics training thrown in for added flavour.

    - 3/9/2011 -

    Set A (3x)
    Jump Squats x5
    BW Leg-curl x5 (each leg)
    Alternating Lunges x20
    Rest 30s

    Set B (3x)
    SL Squats x3 (each leg)
    One-arm DB Swing x10 @ 12kg (each arm)
    Rest 30s

    Set C (10x)
    Chin-ups x3
    Push-ups x5
    Rest 30s

    Tuck Front Lever 6 x 10s
    Adv Frogstand 3 x 10s
    Tuck L-sit 4 x 15s
    DB Shoulder Press 3 x 10 @ 12kg
  2. Seventh

    Seventh Super Sexy Sushi Time

    Squat jumps are amazing!
  3. Simon

    Simon Administrator Admin Supporter MAP 2017 Koyo Award

    Good to see another Mapper keeping a log.

    Welcome to MAP.
  4. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    Congratulations on starting your log!

    Have you got your own set of gymnastics rings? I love mine (when I can use them, what with my shoulder being dodgy and all!).
  5. Sylverstorm

    Sylverstorm Valued Member

    Thanks for the welcome.

    @Seventh: They are! :)

    @Frodocious: Sadly I do not have a set of gymnastic rings. I use my pull-up bar for the front levers, but that should be enough to keep me busy for now anyway.
  6. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    You should think about getting a set of rings - they're great fun, I love mine!

    Have you been to this site:

    If you haven't you should definitely check it out (and the forum) as it has some great information, tips and hints for gymnastics type training.
  7. Sylverstorm

    Sylverstorm Valued Member

    @Frodocious: It will have to wait for now (expensive time for me right now), but I'll keep it in mind :). Did look around a bit online though for a set and found rings ranging from ~€30 up to ~€160 (maybe even more). Would the 'cheap' ones suffice or should I wait longer and get the more expensive ones?

    I already knew about the Gymnasticbodies site, I go there every now and again to read the forum. Thanks for mentioning it though.

    Also, because I couldn't resist...

    - 4/9/2011 -

    Close Grip Chin-up 2x5
    Mixed Grip Pull-up 2x5

    Planche Leans 6x10s
    Last edited: Sep 4, 2011
  8. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    I don't think you need to spend huge amounts on rings. Mine are Elite rings, but I can't remember how much I paid for them. The one thing to make sure of is that they are easy to set up and that the webbing is strong enough to hold your weight.
  9. Sylverstorm

    Sylverstorm Valued Member

    - 6/9/2011 -

    Set A (3x)
    Squats x10
    Leg-curls x10
    Alt. Lunges x20
    Rest 30s

    Adv Frogstand 3 x 10s
    Planche Lean 3 x 20s
    Tuck Front Lever 3 x 20s
    L-Sit 2 x 20s

    Set B (10x)
    Chin-ups x3
    Push-ups x5
    Rest 30s

    Set C (3x)
    Adv Tuck Front Lever 5s
    Adv Frogstand 10s - failed on the last set, so did only 2 of these.
    Jump Squats x5
    Rest 30s
  10. Sylverstorm

    Sylverstorm Valued Member

    Did a mini session today. Failed horribly at the Adv Frogstand which made me a bit sad. I cannot seem to get more than a wobbly 10s with those.

    Will be back with a full workout tomorrow. :)

    - 9/9/2011 -

    Planche Leans 2 x 20s
    Wall Plank 2 x 20s
    Adv Frogstand 2 x 10s
  11. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    Can you do a 60 second basic frogstand? If not work on getting that before moving on to the advanced version.

    One way of building up the static holds like the frogstand is to time your longest hold and then divide it by 2 and do sets of those totalling 1 minute.

    So, for example, if your maximum frogstand hold is 20 seconds, then you would do 6 sets of 10 seconds 3 or 4 times a week for around 6-10 weeks. At the end of that period you would test your maximum again and use that to calculate your new working times.
  12. Sylverstorm

    Sylverstorm Valued Member

    @Frodocious: Thank you for the advice. I will try to be a little more patient and stick with the Frogstand until I can do it for 60 seconds. :)

    -- 10/9/2011 --

    Set A (3x)
    SL Squats x5 - each leg, assisted
    SL Leg-curl x5 - each leg
    Rest 30s

    Set B (3x)
    Jump Squats x5
    One-arm DB Swings x10 @14kg
    Rest 30s

    Frogstand 1x30s, 2x15s - First set was to test my max
    Tuck Front Lever 2x30s
    L-Sit 3x10s
    Planche Lean 2x30s

    DB Shoulder Press 1x10 @12kg, 1x7 @14kg, 1x5 @16kg
    Chin-ups 25 reps in 5 min
    Push-ups 5x5
  13. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    You should find the frogstand comes along fairly quickly (a lot of it is a balance issue) and once you've got it right, it doesn't take a lot of training to keep it. I've not really done any upper body stuff for almost a year now, but I can still hold a 60 second frogstand relatively easily.
  14. Sylverstorm

    Sylverstorm Valued Member

    @Frodocious: Good to hear that it comes along fairly quickly and that it is to keep afterwards. I hope your shoulder will be well enough soon, so you can also give it a go again.

    Also, I have been thinking about the lower body part of my workouts a bit and it feels a bit lacking compared to the upper body. Anyone got any ideas, or should I keep going like this?

    -- 11/9/2011 --

    Frogstand 4x15s
    Chin-ups 4x5

    Some quick training during commercials on tv. :D
  15. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    What equipment do you have access to for lower body work?
  16. Sylverstorm

    Sylverstorm Valued Member

    @Frodocious: I have a weight vest (10kg), two adjustable dumbbells (up to about 20kg each) and a bench (probably not too relevant for lower body).
  17. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    If you can find a way to raise your bench you can use it (with weight added to your ankles if needs be) for reverse leg lifts (which are good for your lower back):

    [ame=""]Homemade Reverse Leg lift equipment! - YouTube[/ame]

    Other exercises (some of which you are doing) could include pistols, lunges, single leg deadlifts, bulgarian splits squats, glute bridges, jumping squats (with weighted vest).

    See the following for some nice complexes that will really hit your legs:
  18. Sylverstorm

    Sylverstorm Valued Member

    Frodocious: Thanks! I don't think I can raise my bench with what I have available here right now, without the risk of breaking anything that is. ;) Will keep it in the back of my mind for later though.

    After letting the information sink in a bit I have decided that I will probably try the following tomorrow:

    Complex #1 - starting with the simplest one
    Squats (20s)
    Squats Jumps (20s)
    Iso Squat Holds (20s)
    Rest 60s (first week)

    If I am still alive after that I might give one or two of the other exercises a try too (Glute Bridge, SL Deadlift or Bulgarian Split Squats).
  19. Sylverstorm

    Sylverstorm Valued Member

    -- 13/9/2011 --

    Set A (2x)
    Squats 20s - Reps: 16, 15
    Jump Squats 20s - Reps: 13, 12
    Iso Squat Hold 20s - 10s halfway down and 10s at bottom position
    Rest 60s

    Set B (2x)
    Alt Lunges x20 @10kg
    SL Deadlift x10 @BW - each leg
    Rest 30s

    Frogstand 4x15s
    Tuck Front Lever 40s, 20s
    Planche Lean 40s, 20s
    L-Sit 10x5s

    Chin-ups 25 reps in 5 min
    Push-ups 3x10
    Renegade Rows 3x5 @6kg - each arm
  20. Sylverstorm

    Sylverstorm Valued Member

    -- 15/9/2011 --

    Frogstand 4x15s
    Chin-ups 4x5

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