Posted August 17, 201213 yr 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%
August 17, 201213 yr Author 8/17/2012hollow hold 2x30secsuperman 2x30secplank 60secreverse plank 60secfrog stand, 3x20sechandstand 3x20sectuck planche 3x5secfront lever tuck 3x20secback lever tuck 4x15secL-sit tuck on rings 3x20sec ring pushups 3x5 ring rows 5x53900kcal 220g protein Edited August 18, 201213 yr by stefanhinote
August 17, 201213 yr Admin Nice, keep it up sir. You could always repost in the daily workout topic too.
August 20, 201213 yr Author 8/20/2012hollow hold 2x30secsuperman hold 1x60secplank 60secreverse plank 60secfrog stand, 3x20secwrist pushups 10german hang 3x5sechandstand 4x20sectuck planche 3x5secfront lever tuck 3x20secback lever tuck 4x15secL-sit tuck on rings 3x20sec slow dips 3x5 curling 3x43000kcal, 130g protein. Edited August 21, 201213 yr by stefanhinote
August 20, 201213 yr good stuff... I need to increase my flexibility.. I'm like a 80yr old man right now...lol
August 20, 201213 yr Author good stuff... I need to increase my flexibility.. I'm like a 80yr old man right now...lolMe too, but the handstands and german hangs are helping.
August 21, 201213 yr good stuff... I need to increase my flexibility.. I'm like a 80yr old man right now...lolMe 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.
August 21, 201213 yr Author good stuff... I need to increase my flexibility.. I'm like a 80yr old man right now...lolMe 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
August 21, 201213 yr good stuff... I need to increase my flexibility.. I'm like a 80yr old man right now...lolMe 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=6653Thanks. Gonna check it out.
August 21, 201213 yr didn't try it yet but just freestanding the position felt like it might be impossible at first. Lol.
August 21, 201213 yr Author didn't try it yet but just freestanding the position felt like it might be impossible at first. Lol.The wall extensions?
August 22, 201213 yr 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...
August 23, 201213 yr Author 8/22/2012hollow hold 1x60secsuperman hold 1x60secplank 60secreverse plank 60secfrog stand, 3x20secwrist pushups 10german hang 3x8sechandstand 4x25sectuck planche 3x5secfront lever tuck 3x20secback lever tuck 3x20secL-sit tuck on rings 3x10sec chins 5x5 20lbs pullups 5x5 HeSPU box 2x42600cal, 160g protein Edited August 23, 201213 yr by stefanhinote
August 25, 201213 yr Author 8/24/2012hollow hold 1x60secsuperman hold 1x60secplank 60secreverse plank 60secfrog stand, 3x20secwrist pushups 10german hang 3x8sechandstand 4x25sectuck planche 3x5secfront lever tuck 3x20secback lever tuck 3x20secL-sit tuck on rings 3x20sec doorknob squat 3x4 benchpress 5x4 50lbs deadlift 5x5 100lbs2700kcal 120g proteinNot quite enough food today. Edited August 25, 201213 yr by stefanhinote
August 28, 201213 yr Author 8/7/2012hollow hold 1x60secsuperman hold 1x60secplank 60secreverse plank 60secfrog stand, 3x20secwrist pushups 8german hang 3x8sechandstand 4x25sectuck planche 3x5secfront lever tuck 1x60secback lever tuck 2x30secL-sit tuck on rings 3x20sec ring pushups 3x5 ring rows 5x5
August 30, 201213 yr 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.
September 20, 201212 yr Author 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. 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.htmlI'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.
September 20, 201212 yr Author Sorry the picture is rotated, but you get the idea:Doing dips and wide pushups are a little annoying.
September 20, 201212 yr Author 9/20/2012 Checking tuck planche form, which happens to be completely off. Bit better: Edited September 20, 201212 yr by stefanhinote
October 2, 201212 yr Author 10/1/2012hollow hold 60secsuperman hold 60secplank 60secreverse plank 60secfrog stand, 3x20secwrist pushups 10german hang 20secstatic holds------------tuck planche 4x5sechandstand 5x35secfront lever tuck 4x20secback lever tuck 4x20secsupport hold on rings 4x15sec HeSPU box 2x4 pullups 5x5 chins 4 50lbs chins 5x5
October 5, 201212 yr Author 10/3hollow hold 60secsuperman hold 60secplank 60secreverse plank 60secfrog stand, 3x20secwrist pushups 10german hang 20sectuck planche 6x5sechandstand 5x35secfront lever flat tuck 4x10secback lever tuck 4x10secsupport hold on rings 4x10sec doorknob squat 4x10 deadlift 5x5 100lbs
October 5, 201212 yr Author 10/5hollow hold 60secsuperman hold 60secplank 60secreverse plank 60secfrog stand, 3x20secwrist pushups 10planche pushups 3x5german hang 20sectuck planche 6x5sechandstand 5x35secfront lever flat tuck 4x10secback lever tuck 4x10secsupport hold on rings 5x12sec ring pushups 3x5 ring rows 5x5
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