Caught a cold like I predicted, and skipped karate (wednesday) and hojo undo (thursday), but it's almost better now. Did not do the squat complex because I wanted to take it easy, but ended up doing a full workout anyway. -- 11/11/2011 -- Squats x10 @BW, x10 @10kg, x8 @20kg, x6 @25kg, 3x4 @30kg Jump squats 3x5 Set A (2x) Frogstand 45s Tuck front lever 40s L-sit 20s Rest 60s Set B (5x) Chin-ups x2 - dead-hang Push-ups, feet raised x6 Pull-ups x1 - dead-hang Rest 30s Set C (3x) Db shoulder press x8 @14kg Db Row x10 @18kg Rest 30s Plank 3x30s Gripper 2x10 - alternating, heavy grip #150 - Doing the gymnastic exercises in a set makes it easier to get a little more volume in. I still think the tuck l-sit are hard though. - With the squat complex back in next workout I will have a routine I am happy with (and can hopefully stick with for a while).
Frodocious: I do everything in 'Set A' twice, so it's 2 l-sits of 20 seconds for 40 seconds total. In earlier workouts I did 4 of 15 seconds for 60 seconds total, but then I cannot fit them in a set with the other two exercises.
Aah! Yes I missed the x2 on your list - D'oh! You could tweak the running order to squeeze another set in: L-sit 20s Frogstand 45s Tuck front lever 40s Rest 60s L-sit 20s Frogstand 45s Tuck front lever 40s Rest 60s L-sit 20s rest Set B... That's one of the ways I work to fit in exercises that have more sets than the other in a superset. E.g. for wrist roller work that I do 4 sets with as opposed to 3 sets for the other paired exercise I would do it like this: Wrist roller rest Other exercise rest Wrist roller rest Other exercise rest Wrist roller rest Other exercises rest Wrist Roller
Quick workout today. -- 13/11/2011 -- Set A (3x) Squats 20s - reps: 18, 14, 15 Jumps squats 20s - reps: 12, 10, 10 Iso squat holds 20s Rest 60s - only between 2nd and 3rd set Set B (2x) L-sit 20s - 3rd set at end for a total of 3x20s Frogstand 45s Tuck front lever 40s Rest 60s
Tried to do the squats, but knew after the first round that it would be too much with the squats on sunday and yesterday at karate (4 sets of about 25-30 reps). Rest of the workout didn't feel all that great either, better luck next time. Might do some pull-, chin- and push-ups during commercials. 15/11/2011 Set A (2x) L-sit 20s - 3rd set at end for a total of 3x20s Frogstand 50s Tuck Front Lever 40s Rest 60s Set B (3x) Db shoulder press @15kg - reps: 7, 7, 6 Db Row @15kg - reps: 12, 10, 10 Rest 30s Plank 3x40s Gripper 2x10 - alternating, heavy grip #150
Squats are very taxing on the legs when done properly. I typically won't do karate for at least two days after a leg work out. There are probably some on here who can get away with it. You got to know your body, but keep in mind that it can trick you and you can do more than you think usually. Nice work by the way!
Nekoashi: Thank you! I think that doing squats at karate a day after a home workout is fine for me, but three days of squats or two of those home sessions in a row is a bit too much.
-- 17/11/2011 -- Chishi - Did all 7 (if I counted correctly) 'standard' chishi exercises for about 7-8 reps each (per side). Clubbell mill 3x5 @7.5kg - each arm Kb shoulder press 1x7 @12kg Kb push press 1x7 @12kg, 1x7 @16kg Deadlift 1x10 @40kg - used two 20kg kettlebells -- 18/11/2011 -- Frogstand 1x60s Tuck front lever 1x40s Set A (2x) Push-ups x6 Chin-ups x2 - dead-hang Push-ups x6 Pull-ups x1 - dead-hang
** 19/11/2011 ** Set A (3x) Squats 20s - reps: 16, 14, 17 Jump squats 20s - reps: 12, 8, 9 Iso squat hold 20s Rest 60s - only between 2nd and 3rd set Single-leg deadlift 2x10 @6kg Tuck l-sit 20s Tuck front lever 30s Tuck l-sit 20s Frogstand 60s Tuck l-sit 20s Tuck front lever 30s Set B (4x) Chin-ups x2 - dead-hang Push-ups, feet raised x5 Pull-ups x1 - dead-hang Rest 30s Set C (2x) Lateral raise x10 @3kg Front raise x10 @3kg Rest 30s Plank 3x40s Gripper 2x10 - alternating, heavy grip #150 - Maybe not as bad as I first thought, but not really happy with the amount of reps on the squats and jumps. - Noticed that my tuck front lever was not completely horizontal. Now it is, but makes it harder to hold so back down to 30s. - Had a fail moment with set b. Only did it 4 times instead of 5. Training thoughts: Getting the feeling that I'm doing a little less work (each workout and total) than a while back. Part of the problem could be that I'm getting bored with some of it. Another thing might be that, although I know plenty of cool things I want to do, I do not really have a set goal. For example, even with the frogstands my goal is a bit vague (just progress). Felt like typing out these thoughts, now back to training. :weightlifter:
Yay for a 60sec frogstand! :happy: If I were you, for static holds, I would set goals based on time and once you reach that time, stick with it for a month or so to build up ability in the hold, then move to the next progression if you can.
Random extra workout. ** 20/11/2011 ** Set A (6x) Squats 20s @10kg - reps: 14, 13, 13, 13, 13, 12 Rest 20s Set B (3x) Chin-ups - reps: 7, 4, 3 Rest 30s Push-ups, feet raised - reps: 10, 10, 7 Rest 30s Frogstand 60s Plank 3x40s Push-ups, wide 2x10 Chin-ups, negative 2x1 - slow (~10-12s) Lateral raise 2x10 @4kg Frodocious: Will keep doing the 60s frogstand and then start trying the advanced frogstand a bit in december. If it goes well I will move on to the advanced at the start of 2012. Will build up to 60s with the levers and l-sits too and then do something similar, but that will take some time.
** 22/11/2011 ** Set A (3x) Squats 20s - reps: 19, 15, 17 Jump squats 20s - reps: 12, 10, 10 Iso squat hold 20s Rest 60s - only between 2nd and 3rd set Frogstand 60s Tuck l-sit 20s Tuck front lever 30s Tuck l-sit 20s Tuck front lever 30s Tuck l-sit 20s Set B (2x) Chin-ups x2 Push-ups, feet raised x5 Pull-ups, mixed grip x2 - each side Push-ups x5 Rest 60s Set C (2x) Plank 50s Hollow body 20s Rest 60s
** 26/11/2011 ** Set A (3x) Squats 20s, reps: 20, 15, 15 Jump squats 20s, reps: 12, 10, 10 Iso squat hold 20s Rest 30s - only between 2nd and 3rd set Frogstand 60s Tuck l-sit 20s Tuck front lever 30s Tuck l-sit 20s Tuck front lever 30s Tuck l-sit 20s Set B (3x) Chin-ups x2 Push-ups, one-leg feet raised x6 - alternating Rest 30s Chin-ups x2 Push-ups, Plyometric x3 Rest 30s Plank 2x60s - rest 60s Lateral raise 2x10 @4kg Chin-ups, negatives 3x1 - slow (10-12s)
** 27/11/2011 ** Adv frogstand 20s Set A (2x) Chin-ups reps: 9, 5 Push-ups reps: 15, 12 Rest 120s Gripper 2x10 - alternating, heavy grip #150 Push-ups, pseudo-planche 2x5 - not december yet, but wanted to try the adv frogstand. Probably could have held it a bit longer. I will keep checking my adv frogstand on sundays and start working on them in 2012.
** 29/11/2011 ** Set A (3x) Squats 20s, reps: 19, 16, 16 Squat jumps 20, reps: 12, 10, 9 Iso squat hold 20s Rest 30s - only between 2nd and 3rd set Single-leg deadlift 1x20 @8kg - alternating Frogstand 60s Tuck l-sit 20s Tuck front lever 30s Tuck l-sit 20s Tuck front lever 30s Tuck l-sit 20s Set B (2x) Push-ups, one-leg feet raised x6 - alternating Push-ups reps: 10, 5 Push-ups, wide grip reps: 8, 6 Rest 120s Set C (2x) Chin-ups x2 - dead-hang Chin-ups, close grip x2 - dead-hang Chin-ups x1 - slow (10-12s) Rest 60s Db shoulder press 2x12 @10kg Set D (2x) Tricep extensions 2x7 @10kg - each side Bicep curls 2x10 @10kg - each side Rest 60s Plank 2x60s - rest 60s
** HFT (day 1): 4-11-2011 ** Chin-ups x8 Push-ups x20 ** Workout: 4-11-2011 ** Set A (3x) Squats 20s, reps: 20, 17, 17 Jump squats 20s, reps: 12, 11, 10 Iso squat hold 20s Rest 30s - only between 2nd and 3rd set Straight-leg deadlift 2x10 @20kg Frogstand 60s Tuck front lever 30s Tuck l-sit 25s Tuck front lever 30s Tuck l-sit 25s Chin-ups, frenchies 5x1 - 4-5s hold, see this link for exercise Push-ups, close grip 2x10 Push-ups, slow 2x1 - 10s down, 5s hold, 10s up Plank 2x60s - rest 55s - I will be trying HFT (High Frequency Training) with push- and chin-ups for two weeks to see how it goes. If all goes well I might add a third week before adding in a rest week. - My (new) goal for push- and chin-ups will be doing the one-arm variant of both. Will work on that on the main workouts.
