Jump to content
Sign in to follow this  
ssh

just keeping a log

Recommended Posts

I'm changing my routine I've been doing for the last five months, and starting a gymnastic type routine. I figured this would be a good way for me to log everything for future reference and progression.

Basic goals are improving overall strength, and slowly adding lean mass.

5' 9.5" 135lbs bf ~ 10%

Share this post


Link to post
Share on other sites

8/17/2012

hollow hold 2x30sec

superman 2x30sec

plank 60sec

reverse plank 60sec

frog stand, 3x20sec

handstand 3x20sec

tuck planche 3x5sec

front lever tuck 3x20sec

back lever tuck 4x15sec

L-sit tuck on rings 3x20sec

ring pushups 3x5

ring rows 5x5

3900kcal 220g protein

Edited by stefanhinote

Share this post


Link to post
Share on other sites

Nice, keep it up sir. You could always repost in the daily workout topic too. ;)

Share this post


Link to post
Share on other sites

Good stuff. Glad to see you are doing full body workouts

Share this post


Link to post
Share on other sites

8/18/2012

restday

3750kcal 212g protein

Share this post


Link to post
Share on other sites

8/20/2012

hollow hold 2x30sec

superman hold 1x60sec

plank 60sec

reverse plank 60sec

frog stand, 3x20sec

wrist pushups 10

german hang 3x5sec

handstand 4x20sec

tuck planche 3x5sec

front lever tuck 3x20sec

back lever tuck 4x15sec

L-sit tuck on rings 3x20sec

slow dips 3x5

curling 3x4

3000kcal, 130g protein.

Edited by stefanhinote

Share this post


Link to post
Share on other sites

good stuff... I need to increase my flexibility.. I'm like a 80yr old man right now...lol

Share this post


Link to post
Share on other sites

good stuff... I need to increase my flexibility.. I'm like a 80yr old man right now...lol

Me too, but the handstands and german hangs are helping.

Share this post


Link to post
Share on other sites

good stuff... I need to increase my flexibility.. I'm like a 80yr old man right now...lol

Me too, but the handstands and german hangs are helping.

I'll look into this. I never realized how important stretching was til I injured myself...womp womp! But I've gotten rid of the clicks in my shoulders and these exercises may help strength joints. Those wrist push ups look fantastic. Gotta get on those.

Share this post


Link to post
Share on other sites

good stuff... I need to increase my flexibility.. I'm like a 80yr old man right now...lol

Me too, but the handstands and german hangs are helping.

I'll look into this. I never realized how important stretching was til I injured myself...womp womp! But I've gotten rid of the clicks in my shoulders and these exercises may help strength joints. Those wrist push ups look fantastic. Gotta get on those.

A big part of gymnastics aside from obvious strength is building up all the ligaments and tendons. You should also check out wall extensions: http://gymnasticbodies.com/forum/viewtopic.php?p=6653

Share this post


Link to post
Share on other sites

good stuff... I need to increase my flexibility.. I'm like a 80yr old man right now...lol

Me too, but the handstands and german hangs are helping.

I'll look into this. I never realized how important stretching was til I injured myself...womp womp! But I've gotten rid of the clicks in my shoulders and these exercises may help strength joints. Those wrist push ups look fantastic. Gotta get on those.

A big part of gymnastics aside from obvious strength is building up all the ligaments and tendons. You should also check out wall extensions: http://gymnasticbodies.com/forum/viewtopic.php?p=6653

Thanks. Gonna check it out.

Share this post


Link to post
Share on other sites

didn't try it yet but just freestanding the position felt like it might be impossible at first. Lol.

Share this post


Link to post
Share on other sites

didn't try it yet but just freestanding the position felt like it might be impossible at first. Lol.

The wall extensions?

Share this post


Link to post
Share on other sites

my shoulder has limited range right now... WAAAAAY better than before but I feel tightness in it... I am doing this which has helped a great deal...

Share this post


Link to post
Share on other sites

8/22/2012

hollow hold 1x60sec

superman hold 1x60sec

plank 60sec

reverse plank 60sec

frog stand, 3x20sec

wrist pushups 10

german hang 3x8sec

handstand 4x25sec

tuck planche 3x5sec

front lever tuck 3x20sec

back lever tuck 3x20sec

L-sit tuck on rings 3x10sec

chins 5x5 20lbs

pullups 5x5

HeSPU box 2x4

2600cal, 160g protein

Edited by stefanhinote

Share this post


Link to post
Share on other sites

8/23/2012

4300kcal, 180g protein

Share this post


Link to post
Share on other sites

8/24/2012

hollow hold 1x60sec

superman hold 1x60sec

plank 60sec

reverse plank 60sec

frog stand, 3x20sec

wrist pushups 10

german hang 3x8sec

handstand 4x25sec

tuck planche 3x5sec

front lever tuck 3x20sec

back lever tuck 3x20sec

L-sit tuck on rings 3x20sec

doorknob squat 3x4

benchpress 5x4 50lbs

deadlift 5x5 100lbs

2700kcal 120g protein

Not quite enough food today.

Edited by stefanhinote

Share this post


Link to post
Share on other sites

8/7/2012

hollow hold 1x60sec

superman hold 1x60sec

plank 60sec

reverse plank 60sec

frog stand, 3x20sec

wrist pushups 8

german hang 3x8sec

handstand 4x25sec

tuck planche 3x5sec

front lever tuck 1x60sec

back lever tuck 2x30sec

L-sit tuck on rings 3x20sec

ring pushups 3x5

ring rows 5x5

Share this post


Link to post
Share on other sites

Just for the sake of discussion, why do you choose doorknob squats over regular squats and why only 3 sets of 4. On bench press do you only lift 50lbs the entire time?

Just want to say I really like a lot of your workout and will be adding a lot of that into mine in order to get some better range of motion. Where did you get your rings? I want to find some I can connect to my door pull up bar.

Share this post


Link to post
Share on other sites

Just for the sake of discussion, why do you choose doorknob squats over regular squats and why only 3 sets of 4. On bench press do you only lift 50lbs the entire time?

Just want to say I really like a lot of your workout and will be adding a lot of that into mine in order to get some better range of motion. Where did you get your rings? I want to find some I can connect to my door pull up bar.

The doorknob squats are one legged, and I can go down further. I think last time I did them I was doing closer to 5x5.

On the bench I don't really train it anymore since I started the gymnastic stuff, but on the days that I do go outside to do deadlift, I do a few benchpress since it's there. :P

I've been doing 50lbs + the weight of the olympic bar, so maybe 85lbs total. One thing that's cool is that I've been training less and less on the bench, yet all the gymnastic stuff has been upping my max, so I'm guessing I could probably do 100lbs total right now.

I've also done way less weighed chins, yet my max is still going up from the gymnastics. Currently at 57.5lbs for 6rm.

The rings are from gymnasticbodies.com http://www.gymnasticbodies.com/store/equipment.html

I'm currently using mine on the door pull up bar. It's not perfect because the ring width isn't optimal or it'll hit the doorway, but you can still do a lot of work on them.

Share this post


Link to post
Share on other sites

Sorry the picture is rotated, but you get the idea:

fkyv76.jpg

Doing dips and wide pushups are a little annoying.

Share this post


Link to post
Share on other sites

9/20/2012

Checking tuck planche form, which happens to be completely off. laugh.png

Bit better:

Edited by stefanhinote

Share this post


Link to post
Share on other sites

10/1/2012

hollow hold 60sec

superman hold 60sec

plank 60sec

reverse plank 60sec

frog stand, 3x20sec

wrist pushups 10

german hang 20sec

static holds

------------

tuck planche 4x5sec

handstand 5x35sec

front lever tuck 4x20sec

back lever tuck 4x20sec

support hold on rings 4x15sec

HeSPU box 2x4

pullups 5x5

chins 4 50lbs

chins 5x5

Share this post


Link to post
Share on other sites

10/3

hollow hold 60sec

superman hold 60sec

plank 60sec

reverse plank 60sec

frog stand, 3x20sec

wrist pushups 10

german hang 20sec

tuck planche 6x5sec

handstand 5x35sec

front lever flat tuck 4x10sec

back lever tuck 4x10sec

support hold on rings 4x10sec

doorknob squat 4x10

deadlift 5x5 100lbs

Share this post


Link to post
Share on other sites

10/5

hollow hold 60sec

superman hold 60sec

plank 60sec

reverse plank 60sec

frog stand, 3x20sec

wrist pushups 10

planche pushups 3x5

german hang 20sec

tuck planche 6x5sec

handstand 5x35sec

front lever flat tuck 4x10sec

back lever tuck 4x10sec

support hold on rings 5x12sec

ring pushups 3x5

ring rows 5x5

Share this post


Link to post
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now
Sign in to follow this  

×