Sylverstorm's Log

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

  1. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    :happy: for the frogstand!

    I definitely recommend sticking with it for a few weeks before progressing to the advanced version.
     
  2. nekoashi

    nekoashi Valued Member

    Done those in yoga classes sometimes. They are especially challenging when one is dripping with sweat and wearing shorts and short sleeves.
     
  3. Sylverstorm

    Sylverstorm Valued Member

    Because I actually know (most of) the names of the exercises we did at Hojo Undo training for once, I will post what we did. :)

    All weighted exercises were done with kettlebells.

    -- 13/10/2011 --

    Tire Flips x8
    Battling Ropes 60s
    Chi Ishi 60s - Did what the guy in the video does at around 0:20
    Alternating Lunges x16 @12kg
    Around the World + Squat x24 @12kg

    Tire Flips x8
    Battling Ropes 60s
    Chi Ishi 60s - Did what the guy in the video does at around 0:20
    Alternating Lunges 16x @12kg
    Around the World + Squat x18 @16kg

    I really wanted to try some deadlifting, so I did after the session had ended. Result are not too bad in my opinion. :)

    Deadlift 1x24kg, 1x32kg, 1x40kg
    Sumo Deadlift 1x56kg, 1x64kg, 1x72kg - Had to use two KBs per hand, and used a slightly wider stance to get them all together between my feet.

    [ame="http://www.youtube.com/watch?v=tsOIla6j1pM"]Club Swings[/ame]
     
  4. Sylverstorm

    Sylverstorm Valued Member

    -- 16/10/2011 --

    Chin-ups - reps: 1, 2, 3, 4

    Set A (2x)
    Squats 20s - reps: 18, 14
    Jump Squats 20s - reps: 13, 9
    Iso Squat Hold 20s

    Chin-ups - reps: 1, 2, 3, 4

    Single-leg Deadlift 2x10 @6kg

    Frogstand 2x30s
    Tuck Front Lever 2x30s
    Tuck L-sit 4x15s

    Chin-ups 5x2
    Push-ups 5x5

    DB Shoulder Press x10 @12kg, x8 @14kg, x6 @16kg
    Renegade Rows 3x5 @8kg - each side

    - Squat complex (Set A) is tough with no rest, but I do enjoy it.
    - I find it hard (close to impossible) to get more volume on the chin-ups.
    - Push-ups are also feeling a bit weak, don't really feel like doing them. Maybe try something else for a while?
     
  5. nekoashi

    nekoashi Valued Member

    Indian clubs and chishi are pretty much the same. Cool stuff.:cool:
     
  6. Sylverstorm

    Sylverstorm Valued Member

    Nekoashi: I like the 'swingy' exercises you see with Indian clubs and clubbells more than the 'standard' chi ishi exercises. Chi ishi was a bit light, but the other exercises compensated for that. :)

    -- 17/10/2011 --

    Frogstand 2x30s
    Gripper 3x10 - alternating, heavy grip #150
     
  7. nekoashi

    nekoashi Valued Member

    I read somewhere that the chishi came from the indian club. Found this website on how to make your own Indian Club for $13:

    http://www.unbridledmartialarts.com/2011/05/strength-training-combat-conditioning-equipment/
     
  8. Sylverstorm

    Sylverstorm Valued Member

    Nekoashi: Might go have a look in the local toy store when I have some time. :)

    -- 18/10/2011 --

    Chin-ups 3x4

    Set A (2x)
    Squats 20s - reps: 20, 14
    Jumps Squats 20s - reps: 13, 11
    Iso Squat Holds 20s

    Single-leg Deadlift 2x10 @6kg

    Frogstand 2x30s
    Tuck Front Lever 2x30s
    Tuck L-Sit 4x15s

    Incline DB Bench Press 2x15 @12kg, 2x10 @16kg
    DB Shoulder Press 3x5 @16kg

    Plank 5x20s
    Chin-ups 3x4

    - Yay! First time I got 20 squats in 20 seconds. :)
    - Tried bench press instead of push-ups, but did not like it in my current routine. Will probably try weighted push-ups next time and decide after that.
    - Will stick with the Plank as my core exercise.
     
  9. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    To make your pushups harder, try raising your feet and hands off the ground,
     
  10. Sylverstorm

    Sylverstorm Valued Member

    Frodocious: Thanks, will give it a try next workout! :)
     
  11. nekoashi

    nekoashi Valued Member

    Was thinking the same thing. Probably would prefer to score an old-time set off of craigslist or something. I made a chishi out of an axe handle and barbell plate. It is unwieldy for some exercises and I would like a thinner set of Indian clubs.

    By the way, what's the deal with "plank"? Is this a type of isometric core exercise?
     
  12. Sylverstorm

    Sylverstorm Valued Member

    Nekoashi: I have chishi at home made from (part of) a broom handle and concrete (in a dr Pepper bottle :p). It is quite thin, but too light for some exercises.

    Here a video of a basic plank, you could also use straight arms.

    [ame="http://www.youtube.com/watch?v=pSHjTRCQxIw"]Plank[/ame]
     
  13. Sylverstorm

    Sylverstorm Valued Member

    Hojo undo training, with kettlebells this time. We went through all/most of the 'basic' exercises.

    -- 20/10/2011 --

    One-arm KB Swings x15 @16kg

    KB Clean x10 @12kg

    KB Shoulder Press x10 @12kg
    KB Push Press x10 @12kg, x10 @16kg - 2nd set was with dropping/dipping under the weight (don't know how to explain)

    KB Clean & Press x10 @12kg - strict press
    KB Clean & Press x10 @12kg, x10 @16kg - same as kb push press

    Two-arm KB Swing @16kg - reps: 10, 20, 15, 10, 5, 3
    Two-arm KB Swing x25 @20kg
     
  14. Sylverstorm

    Sylverstorm Valued Member

    -- 23/10/2011 --

    Squats 2x20, 3x10 @10kg
    Jump squats 3x10

    Single-leg deadlift 2x10 @6kg

    Frogstand 2x35s
    Tuck front lever 2x35s
    Tuck l-sit 4x15s

    Chin-ups 3x5
    Push-ups, feet raised 3x5
    Push-ups 3x5

    Set A (3x)
    DB shoulder press @14kg - reps: 8, 7, 5
    DB row @14kg - reps: 14, 12, 10
    Rest 30s

    Plank 5x20s

    - Started using my push-up stands again.
    - Wanted to do a little more volume on the squats, but at a slower pace. Not as challenging as the complex.
    - Gymnastic exercises all felt great, yay! :)
    - Should have increased time on the plank, 5x20s is a bit on the easy side.

    Small announcement: I will be away from tuesday (25/10) till about monday (31/10). Will probably do some frogstands in that time (can't resist those ;)), but no full workouts.

    Goals: November is getting close, and that means we are slowly moving towards the end of 2011. So I was thinking about setting myself some goals to reach before 2012.

    - Squat complex (set a): all 3 sets, with no rest. Squats 15 reps per round and jump squats 10 reps per round.
    - Frogstand: 2 sets of 45 seconds.
    - Tuck front lever: 2 set of 45 seconds.
    - L-sit: 3 sets of 25 seconds

    These are a few goals I could think of. Too hard, or too easy? anything I could/should add? :)
     
  15. Sylverstorm

    Sylverstorm Valued Member

    I'm back (a bit earlier) and haven't done any exercises from the 25th up till today.

    -- 30/10/2011 --

    Frogstand 1x75s
    Tuck front lever 1x55s

    Chin-ups 2x5
    Push-ups, feet raised 3x5
     
  16. nekoashi

    nekoashi Valued Member

    5 days off is nothing. I have barely worked anything but karate for two weeks. Done a lot of intense karate work, but not much of anything else.
     
  17. Sylverstorm

    Sylverstorm Valued Member

    -- 1/11/2011 --

    Set A (3x)
    Squats 20s - reps: 16, 11, 16
    Jump squats 20s - reps: 11, 7, 10
    Iso squat holds 20s
    Rest 60s - only between 2nd and 3rd set

    Single-leg deadlift 2x10 @6kg

    Frogstand 2x35s
    Tuck front lever 2x35s
    Tuck l-sit 4x15s

    Chin-ups 2x2 - dead-hang, slow
    Push-ups, feet raised 3x5
    Chin-ups 2x2 - dead-hang, slow
    Push-ups 3x5

    Set B (3x)
    Db shoulder press @14kg - reps: 8, 7, 6
    Db row @14kg - reps: 14, 13, 11
    Rest 30s

    Plank 3x25s
    Gripper 2x10 - alternating, heavy grip #150

    - Set A: Started out slow, so a few less reps on the first set and my legs failed me on the 2nd set.
     
  18. Sylverstorm

    Sylverstorm Valued Member

    Was a bit short on time and energy, so workout was a little shorter.

    -- 5/11/2011 --

    Set A (3x)
    Squats 20s - reps: 18, 14, 15
    Jump squats 20s - reps: 11, 9, 11
    Iso squat holds 20s
    Rest 60s - only between 2nd and 3rd set

    Single-leg deadlift 2x10 @8kg

    Frogstand 2x35s
    Tuck front lever 2x35s
    Tuck l-sit 4x15s

    Set B (3x)
    Chin-ups x1 - dead-hang, slow
    Push-ups, feet raised x5
    Chin-ups x1 - dead-hang, slow
    Push-ups x5
    Rest 30s

    Plank 3x30s
    Gripper 2x10 - alternating, heavy grip #150
     
  19. Sylverstorm

    Sylverstorm Valued Member

    -- 6/11/2011 --

    Set A (3x)
    Push-ups x5
    Jump Squats x5
    Chin-ups x2 - dead-hang
    Planche lean 20s
    Rest 30s

    Set B (3x)
    Frogstand 20s
    Plank 20s
    Lunges x10
    Rest 30s
     
  20. Sylverstorm

    Sylverstorm Valued Member

    Not a full workout today. Yesterday's karate session was fairly intense and I might actually be catching a cold. :(

    -- 8/11/2011 --

    Set A (2x)
    Squats x10 @10kg
    Lunges x10 @10kg - alternating
    Single-leg DL x5 @10kg - each side
    Rest 30s

    Set B (2x)
    Frogstand 40s
    Planche lean 20s
    Rest 30s

    Set C (5x)
    Chin-ups x1 - dead-hang
    Push-ups, feet raised x5
    Pull-ups x1 - dead-hang
    Rest 30s

    Db push press x10 @12kg, x8 @14kg, x6 @16kg, 3x4 @18kg

    Plank 3x30s
    Gripper 2x10 - alternating, heavy grip #150

    - Also tried to close my #200 gripper, but that one is still too tough for me. :)
     

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