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
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!).
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.
You should think about getting a set of rings - they're great fun, I love mine! Have you been to this site: http://gymnasticbodies.com/ 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.
@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
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. http://www.ringtraining.com/shop/elite-rings.html
- 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
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
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.
@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
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.
@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.
@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).
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="http://www.youtube.com/watch?v=UAC37hdiqsg"]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: http://www.t-nation.com/testosterone-magazine-628#complex-approach-to-quads-hams
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).
-- 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
