And here we go....

ferike1

So yeah, gonna do a log, never done one before! Thought why not!

This is me now

http://i.imgur.com/PSAQK.jpg



Age = 24
Weight = 87.5kgs
Bf = I dunno ~12%

Main stats (all unbelted)
Deadlift - 200kg
Squat - 150kgs
Shoulder Press - 82.5kgs
Bench - 127.5kgs

Bodyweight stats -
Pullups - 25-30 (depending on freshness)
Muscle ups (Bar) - 10
Pistols - 32kgs x 4-5 each leg
Weighted pullups, with vest 25kgs x 8


Today's food:
100grams porridge with Milk + Tablespoon Honey + Linseed/pumpkinseed
2 Bananas
Whey Shake with 300ml Milk (2 scoops)
1 kg veg (peas, brocolli, spinach)
1 Tin Tuna
60 grams mozerella + 320grams chicken + turkey
2 small kinder bars
Half a pineapple
160g low gi homemade sour dough bread
2 tomatoes
1 scoop casien with 200 ml milk
6 egg whites, 2 egg yellows, boiled.

Training =
Wendler - Deadlift - 5 x 117kgs, 5 x 135kg, 7 x 153 (this was a bit awkward as I don't have enough weights at home so used 145kgs + 8 kgs in the weighted vest, improvisation)
Bulgarian lunges - weighted vest 8 kgs 2x12, unweighted 1x15
Forward leaning dips weighted vest 8kgs 2x10, unweighted 1x10
Pistols 1 set of alternating pistols, 10 each leg.

Wall walking bridges, 2 sets of 5 up, 5 down
Ab rollers 2x20
Dragon flags 2x5
Windshield wipers 2x16
Hanging leg raises to ceiling 2x10
superman pushups 2x20
1 set of 30's (bicep curls) @20kg for the tendons
Handstand & lever work

Skipping - 1 set to the foo fighters. The Pretender

General foam, lacrosse ball rolling & shoulder dislocates!

I will get better at this log thing as time goes on!

Samich

Woah. You're in great shape as it is :P You got a licence for them guns? :pac:

ferike1

Leg + Back pic incoming.

Thanks for the comment

Samich

How long did it take to get to this stage, and what are your goals?

ferike1

I've been training since I was 15 but for a long time while I was training regularly I wasn't training super intensively like I am now. Got into bodyweight training about a year ago and my goals are as follows

Get at least advanced level according to the strength standards for my weight, close enough on Bench, DL & shoulder press but waaay off on squat (need to learn how to low bar) I am off by like 30kgs.

Drop down to 5-7% bf while maintaining my weight as best possible using Intermittant fasting.

Be able to do awesome things like freestanding handstand pushups, planches, levers etc.

Apply for MH cover model 2013 and win the damn thing (or at least make it to the final)

ferike1

two quick pics of current state.

had mild tendonitis in left elbow so first day back doing proper pullups, BW stuff

Today's training,

20 pullups, elbows in
15 chins, hands touching
5 pullups hands touching

Ring pushups, rings turned in 2x10

8 L-sit pullups
10 pullups, elbows in
8 gironda chins (underhand shoulder width grip, chest touches bar each rep)

2x5 head to handstand pushups against the wall, elbows in. Slight twinge in elbow (damn)
2x10 feet on bench pike pushups

3x20 standing calf raises 80kg
3x20 donkey calf raises with brother on back

1 set skipping - Daft punk live 07 - Around the world, Harder Better faster stronger

Planche work
Mobility - Rolling, dislocates

Sangre

Always good to see a nice log. Look forward to reading it.

ferike1

Did some curls and presses, high rep and low weight for tendon strengthening as per resident expert Hanley's advice.

Had a minor freak out when he also stated that people doing IF are prone to tendonitis. *cough* ass

Did a few sets of crucifix pushups to strengthen basic planche.

Food log

1kg veg
300g Chicken/Turkey breast
Small handful of hazelnuts
3 mugs green tea (small amount of milk in each)
Hefty dose of cod liver oil (yum)
6 boiled eggs, 2 yolks
1 Tin Tuna
2 scoops whey with water
1 scoop casien with water
250g of cherries
2 Tomatoes
100g low-gi Granny made sourdough bread

Oh I try to get 3-4litres of water too. This is usually 2 litres of water mixed with creatine, BCAA's, EAA's, Glutamine & Beta Alanine and then 2 litres water clean.

grimloch

ferike1 wrote: »

Food log

1kg veg

What's the breakdown of this look like?

I am a massive baby with vegetables. If I can consume a solitary carrot and a few bits of broccoli per day I consider it a job well done.

ferike1

I buy a bag of frozen peas, brocolli, spinach and carrots from aldi. Mix some of each til I get to over a KG and split it into two meals, one at lunch and one at dinner mixed with tuna. The majority is brocolli though (heaviest). Defrosts overnight or I pour some boiling water onto it til its edible. Don't waste time steaming or cooking them. I measure out slightly more than a KG though since its frozen, will probably lose some weight through water.

ferike1

Shoulder dislocates

Low Bar squat test

145kg (Max weight here) x 1
145kg x 1

Shoulders still not quite flexible enough but almost there.

Bench -
85 x 5
100 x 5
110 x 2 (nope)
105 x 5 (had to reassess Wendler lifts after not lifting for two weeks, brought my maxes down)

However felt pain in the inner elbow (golfer's) from the benching. I had minor tendonitis on the outer elbow, rested for two weeks, sorted. Now I feel a minor flare on the inside, which is a first. Time for no arm work for another week. Damn! Damn! Damn!

I was playing around to see what hurt it and what didn't but not gonna risk it getting worse. Was supposed to do shoulders too today. :mad:

Remainder of workout
Bulgarian Lunges
Weighted vest
25kg x 15
25kg x 15
Unweighted x 15

Pistol Squats -
1 set of 12 each leg

2 set of sissy squats x12

Will probably see a lot of leg work for a while

ferike1

Turns out the excel I made for Wendler had the wrong formulas set up for bench and shoulder press. So rather than basing the routine on the recommended 90% figure it was on the 100% figure. This has been amended.

Did some squatting, practicing the low bar

5 x 85
5 x 100
8 x 110

Bridge work.

Food log
Veg, Tuna, Chicken, Eggs Same as before
Chocolate to drown out the pain of my inner elbow
200 - 300 gram langos, which is literally fried bread. Hungarian Speciality! With sour cream and garlic.
http://en.wikipedia.org/wiki/L%C3%A1ngos
160 gram - Gramma Bread
400g aldi black forest berries
2 scoops whey with water

ferike1

Yay, no pain in elbow today.

Still no pullups etc though

Ab rollers 2x20
Dragon flag 2x5
Windscreen wipers 2x15
Wall walking bridges 3x5
Leg tucks (5kg weight) 2x8
L-sits on rings 3x8
RTO supports 1 x 45, 1 x 30 seconds
L-sit into hip raise 2x8

Donkey calf raises 2x20
Standing calf raises 100kg x 2 x 20

Skipping - Dark horses Switchfoot
Breaking Benjamin - I will not bow

ferike1

Food log

Veg, Tuna, Chicken, Eggs (the Staples)
120g bread
2 x scoops Casien with Water
Hazelnuts
Some chocolate

Sore but going

ferike1

DL

125 x 3
145 x 3
162.5 x 6

Glute ham raises 3 sets of 5

Glute ham machine 3 sets of 8

Stand to stand bridges 3 x 5

Skipping - Foo Fighters - The Pretender

Considering take a full proper week of rest for the elbow. Nothing, just massage, stretches and cardio. And any leg work that doesn't involve arms. :mad::mad::mad::(

Just doing some research about tendonitis and the pain isn't quite as sharp or bad as what is written. I am thinking I may have Myofascial pain syndrome/knot in my forearm. Still gonna rest and massage though.

COH

ferike1 wrote: »

Considering take a full proper week of rest for the elbow. Nothing, just massage, stretches and cardio. And any leg work that doesn't involve arms. :mad::mad::mad::(

Just doing some research about tendonitis and the pain isn't quite as sharp or bad as what is written. I am thinking I may have a huge gaping fanny. Still gonna rest and massage though.

Fixed that for ya chief

ferike1

Your input as always is both insightful and correct

Raven_Melody

I wholly endorse this product/service.

ferike1

Nothing to report. Resting this weekend. Waiting for fat gripz to arrive. Hopefully tomorrow.

ferike1

No elbow pain, always a good thing

So leg day

Squats (low bar, getting better)
90 x 3
105 x 3
117.5 x 8

Easy! Focusing on form though more than weight. Not in any rush to get up to 180kgs, just nice and easy like Wendler prescribes.

25kg x 2 x 15 Bulgarian lunges
Walking lunges 1 x 15

Air Squats with 25kg weighted vest 1 x 15
Pistol squats - Alternating leg 1 x 20 (Squat down normally, come back up on one leg)
Normal Pistols 2 x 12 each leg
Sissy squats 3 x 12

Wall walking bridges 3 x 5
Floor bridges 3 x 10

Skipping 10 minutes - Daft Punk - One More Time/Aerodynamic

ferike1

Easy day today

Calf work - Donkey calf raises 3x20 Bro on back
Standing calf raises 100kg 3x20
Heel raises 2x10 x 100kg, 1 x 20 unweighted

Skipping 3 sets of 4 minutes

The not so pleasant part
Tabata Air Squats (20 secs go 10 secs stop for 8! sets)
Highest set 20, lowest set 12, tried to keep form proper (as much as possible)
The lactic acid buuuuurns

On a side note. I am dropping heavy benching and shoulder presses from my routine, hopefully for the benefit of my tendons. I figure all that BW stuff is bad enough . Also I hit the targets that I wanted for them and don't see the benefit for the style of training I am doing at the moment.

I think the issue was that I was trying exercises waaaay above my current level and straining myself e.g basic iron cross training. Going forward I am going to focus on strict form, rather than reps for things like pullups and going to strengthen my shoulders to the high heavens.

One day a week will be dedicated purely to upper body lighter weight lifts e.g curls for tendon strengthening.

Gonna keep at it with the squats and deadlifts though.

Second side note - Just realised that I am not allowed to post food logs so it will merely be a case of me saying Lower calorie IF day or Higher calorie IF day.

My routine will be based a lot around what this guy is doing. He is well worth a look! Bloody amazing

ferike1

So today went well

Semi-rehab day

Loads of stretching and massage

Did pullups in the power rack with my body slanted so I wasn't pulling myself up entirely

1 x 10 close grip overhand
1 x10 medium grip overhand
1 x 10 wide grip overhand

And then the same with an underhanded grip. Nice and slow

3 x 10 hanging leg raises to ceiling

3 x 10 pike pushups

2 x 10 dips, leaning forward

3 x 12 slow diamond pushups

3 x 10 hands by waist pushups

Will do some curls and maybe some light static work later, as well as a few handstands.

No pain or discomfort at all, which is great. Sitting with a hot water bottle on the arm to encourage blood flow to the tendon.

Update pic


Back on creatine so look fuller I think, that + freshly baked home bread is the enemy but like the evil bond girl you know is evil but you don't care coz she is hawt

blah88

http://leangainsexposed.tumblr.com/ this may be of interest to you. Not sure how this lad managed to get his hands on these files but he posted them up on Lyle McDonald's forum.

ferike1

Cheers man I will give it a read. I have been making good gains with Leangains but will look into this ASAP!

Oh at first I thought it was something debunking IF as being bs but its more info on his actual programme!
Thanks man. Appreciate it!

ferike1

Still going through that info blah88 but thanks very much for it. If true, you saved me a lot of money

Deadlifts:
135 x 5
152.5 x 3
172.5 x 4

Glute ham raise between sets x 5 (getting better at these)

Seated calf raises 40 kg 3 x 30
Standing calf raises 3 x 30

Then the fun began:
Warmup:
Australian pullups

20 Burpees

Main course:
Swinging Sixties:
10 Pullups
10 Diamond/Semi Planche pushups
10 Hanging leg raise to bar
10 Dips
10 Sissy squats
10 Bridges

No rest between exercises

Did 3 sets of those, each rep nice and slow and thank you very much I was done.

blah88

No probs. Interesting log ya have going here. Do ya think all the bodyweight stuff you do improves how you look, aesthetically? Also, do you think you'll be able to maintain your size in your upper body now that you've dropped all the heavy pressing? Your training style certainly isn't modelled on what Martin Berkhan advises anyway.

He basically says to get really strong on 1 movement per body part and do nothing else that might get in the way of that. No cardio, sports, etc. I would have liked to have seen one of his programs in those files but there isn't one included. Can't decide whether he's a genius or a nutcase sometimes.

ferike1

Thanks!

I only started doing wendler a couple months ago, before that I was doing BW training pretty much exclusively for a year and I gained good size and strength, lots to learn though! My main lifts all went up despite not touching them for a year or so and progressed quite quickly too. I know Martin's philosophy on training and how he only focuses on a few movements but I enjoy BW stuff too much to stop. Granted the guy looks amazing so he clearly knows his stuff. There is a fine line between genius and nutjob !

On the point of maintaining size, you look at guys like hannibal or any gymnast doing rings, they are huge and never touch weights!

I will also be doing weighted work (dips, pullups etc) with a vest so I should be fine.

ferike1

Just did some handstand and l-sit work today.

Nothing too fancy.

Chest is killing me after the Swinging Sixties.

ferike1

Yday

My shoulders were a bit inflexible so low bar went okay

Squat

101 x 5
115 x 3
127.5 x 4

Burpees

3 x 20

Some calf Raises
Dragon Flags 3 x 5
Handstand work

Curls, presses, lateral raises, nice and slow for tendon rehab.
Easy enough day overall but had to cut it short as started getting a headache (lack of sleep) so didn't do more leg work.

ferike1

Today was a good session

25 Burpees

5 x 20 donkey calf raises with bro on back

I did the following exercises, one set and then onto the next exercise, each exercise done 6 sets.

Pushups 30/29/28/27/26/25
Pullups 10/9/8/7/6/5
Alternating Pistols 20/18/16/14/12/10
Dips 15/14/13/12/11/10
Chin-ups 10/9/8/7/6/5
Hanging Leg raises 10/9/8/7/6/5
Floor Bridges 15/14/13/12/11/10

Pushups were done alternating in a diamond and semi planche style, I alternated the pullups to different width grips too.

As I didn't want to strain my elbow I stopped at 6 sets, you are meant to do 10.
This is this the standard I want to hit for 2013

four of the finalists of MH cover model comp

ferike1

Not gonna lie.

I am a bit sore today. The general region being all over everywhere.

Today:

Curls, lateral raises, kickbacks. Not heavy, eccentric motions for tendon strengthening.
Some calf raises too!

Handstand work.
Pike Presses 4 x 12
Bulgarian Lunges 2 x 15 (25kg); 1 x 20 unweighted
Press ups on press up handles 2 x 10 x 25kg
Pull ups 2 x 5 x 25kg
Ab wheel rollouts 2 x 20
Burpees 25

Loads of shoulder dislocates + massage with lacrosse ball

Wasn't a taxing session but felt good nonetheless.
Handstands are getting better. Getting to more than a few seconds on a more consistent basis.

ferike1

Did a quick session (had to cut it short to help around the house) will do another later.

Joy!

https://www.youtube.com/watch?v=lwESraWEpSU

My Fatgripz arrived!

20 Burpees

3 sets of swinging sixties - using my new toys
For those who are new
SS = 10 x Pulll ups, Push ups, Hanging leg raises, Dips, Sissy Squats, Back Bridges. No rest between exercises

+1 for Hanley's recommendation

ferike1

Did some more pullup and pushup work.
Alternating close underhand and overhand grip with the Fatgripzzzz (TM)
8,8,8,8,8,5,5 = 50 reps if my maths is correct

Pushups 25 semi planche with feet on bench
15 diamond with feet on bench
15 pike pushups same story

Did some eccentric curlz with the gripz attached.

Handstand work

Overall very satisfied with the Gripz and they get my seal of approval. Go and buy them. Now.

ferike1

So the Bar-Barians requirements of membership

5 Muscle ups
45 Dips
25 Pullups
55 pushups
5 Muscle ups

Within 6 minutes

5 Muscle ups - Check
45 Dips - Check
25 Pullups - Check
55 Pushups - Checkerino :cool:
5 Muscle ups - Not so much check

My arms gave up after the pushups, done and drained. I need to build endurance and possibly rest a few days before giving this a go again . I had to pause occasionally during the sets and maybe should have rested slightly more between exercises rather than jumping into them.

Almost there though so happy out

ferike1

Easy day today. L-Sits and parallette work + handstands.

I know I sound like an endorser for fat gripz but genuinely surprised at how much harder pull ups are with them !

ferike1

20 Burpees this morning
3 sets of 25 pushups (diamond, semi planche)
3 sets of 15 pike pushups

22 pullups, lost 3 reps from lack of regular pullup work, this will need to be rectified.
12 overhand close grip pulls
15 close grip chins
15 pullups

Training short as I am going to Budapest!

ferike1

Fun in the sun!

Budapest is like 30+ degrees

Out in the park

5 x 20 diamond pushups

Loads of pullups. Close grip, wide grip, behind the neck, fat gripz, you name it. Wasn't counting just whatever I could manage + Muscle ups.

Will get into a set routine!:D

ferike1

Morning pushups

5 x 25 diamond 1 - 2 min rest between sets

So turns out I wasn't doing the pseudo planche properly, checked some youtube vids and learned I needed more forward lean

6 x 8 Pseudo Planche

4 x 8 Pike pushups with legs on chair.

Handstand holds against the wall.

ferike1

Joined a gym here in Budapest

5 x 20 - 25 Diamond Pushups

Deadlift
120 x 5
138 x 5
158 x 6

Bulgarian Lunges
1 x BW x 20
1 x 24 kg x 15
1 x 40 kg x 10

Gironda Dips- 15,15,12,10

Dragon flag 3x3

Wall walking bridges 3 x 10
Some pullups with the Fat gripz
Curls and Lateral raises 8kgs with Fat Gripz

100 seated calf raises with 30 kgs

Probably hit the park later for pullup training

ferike1

Ironically was raining all day today so the bar was wet at the park = no Muscle ups!

So did pullups/chins

15,14,13,12,11,10

80 secs rest. Alternated grip.

Played 1 on 1 footy with the bro. A lot of sprints!

Good day overall.
Time to go gorge myself on cherries.

ferike1

Pseudo Planche pushups

8 x 5

Seated Calf raises 4 x 25 x 60kgs

Inbetween each set 150 skipping rope jumps

Standing calf raises 3 x 15 x 135kg

Same thing with jump rope

Shoulder Dislocates

Stair master thingy 10 minutes

Elliptical Trainer 10 minutes

20 Burpees

1 Set donkey calf raises x 20

More of a cardio session as you can see!:D

ferike1

Muscle ups in the parrrrrk

5 x 5
1 x 3

Some fat gripz pullups, wide grip, behind the neck

Front tuck holds and raises, also did some single leg front lever work.
Back lever tucks
Skin the cats 1 x 5

ferike1

Man, I am loving the farmer's markets here. So much fresh fruit,veg, meat and dairy for cheap!

Diamond Pushups 5 x 20

Squats (low bar, getttttting there)
98 x 5
108 x 5
122 x 5

Pistols 3x8
Sissy squats 1 x 20; 1 x 15

Eccentric Curlz & Lateral raizzzes with the gripz (Superset)

Plyometric/explosive pushups
5 x 10

L-Sit into ass ups 3 x 8
Semi front lever raises
Hanging leg raises

Seated/Standing calf raises

The thing I find about bw training is that it is very draining, you aren't very sore afterwards, you just can't do anymore. Your body says no and thats it.

ferike1

Great post I found on elbow care

http://www.gymnasticbodies.com/forum/viewtopic.php?f=17&t=6714

Morning Park workout.

Human flag practice. Starting to get the hang of the arm positions, now to keep at it.

Pull/chin ups

10x10 using different grips

Handstand pushups 3x3
Pike Pushups 4 x 10
Psuedo Planche Pushups 4 x 10
Leaning dips to l-sits 5 x 10
Calf raises single/double around 150

Might have to back off the HSPUs as I get a shooting pain on the outside of the elbow, same with muscle ups.:mad::mad::mad::mad:

Weird thing is, pullups and chins are fine!

ferike1

Man, working out in the heat is really really hard.

Sitting pretty at 85.5kgs

So today

Kickbacks, Curlz and lateral raises. Nice and slow only with 8kgs.

Diamond pushups 5 x 20

Side planks 60s

Front Squats 3 x 8 x 85kgs

Gironda Dips 2 x 10

Some calf raises.

Park later!

ferike1

Booya.

Small victory but I'll take it.

Held a semi flag for about 2 seconds a few times. No momentum just pure hold. Feet were tilted downwards but it was something!

Did some pullups and muscle ups and some lever work too. Most of the focus was on the flag though.

ferike1

5 x 10 Ring pullups

Skin the cats into back tucks

Front tuck holds

15 chinups

15 pullups

Calf raises between sets

Hands are calloused pretty bad and the pullup work was sore on them. Need to sort that out. :cool:

ferike1

Afternoon in the park.

40 degrees in the sun.

Not exactly a very intense workout!

Did some more flag practice. (Wasn't a fluke )

Some pullups

Dips into L-sits

Some muscle ups

Handstand work

And a lot of sweating.

ferike1

Training in this heat is very draining. Lose battery power faster than my smartphone.

Deadlift
130 x 3
152 x 3
172 x 3

Hamstring curls 1 x 12, 1 x 10, 1 x 8
Back Hyperextensions 2 x 15
Diamond pushups 5 x 20
L-Sit in ass ups 3 x 8
Gironda Dips 3 x 12
Curl & lateral raise supersets with the gripz. Eccentrics.
Bulgarian lunges 1 x 20 BW, 2 x 8 (2 20 kg plates).

I have yet to see anyone squat or deadlift here. Not that my numbers are impressive by any means but everyone just seems to bench. I guess what I am trying to say is that I miss Raw....sigh....

ferike1

Today

Morning:
L sits on the floor
Front tuck holds. BOOYA
Handstand pushups 4 x 3
Pseudo planche pushups 4 x 8
Pike pushups 4 x 10

Afternoon park
10 x 10 pullups varying grips
Flag practice

ferike1

Yesterday:

Same as the day before.

Except mix of muscle ups and pullups in the park

Today:

3 x 8 x 90kg Front squats

6 Sets of varying dips x 12 (front lean, gironda, tuck)

3 x 20 diamond pushups

3 x 5 Dragon flags with the last rep being held as long as possible

A few curls

I found a new calf routine.
Two sets in:


First set: Standing calf raises: 12 reps (reps until not perfect form)
30 seconds of Partial reps (my god the burn)
Second set: Reps to failure
30 seconds calf stretch at the bottom
3rd set same as the second:
4th set Drop the weight: Same as the 2nd
5th & 6th set: Repeat set 1 & 2
7th & 8th Set: Drop weight again set 1 & 2

x 3 sets of reverse calf raises x 10 and 30 seconds partial reps

I felt like I was kicked in the legs after that.