And here we go....

ferike1 · 17-12-2012 10:30PM

A few muscle ups

Pullups + Weighted Vest 20kgs
8,8,6

Chins + Weighted Vest 20kgs
5,4,3

Typewriter Pullups
3 each side, 2 each side, 2 each side

L-Sit into semi pike stand
2 x 8

Dragon Flags
2 x 6

L-Sit Close Grip Pullups
3 x 10

Skin the cats
2 x 3

Need to practice my human flags again. Struggled to get it.

Ant11 · 17-12-2012 11:33PM

Don't know how you managed all that today after that session on Saturday. I had a total leg day today. I wasn't as bad as I though I would be but decided to take the extra rest anyway.

Hanley · 18-12-2012 08:23AM

That looked like a warm up. You're good for 200x3.

ferike1 · 18-12-2012 10:14AM

I'll give that a go after my next Wendler phase!

Would be happy out if I got it!

@Ant, it was mostly just the chest that was sore so it was grand! Shoulders tonight!

ferike1 · 18-12-2012 09:57PM

Side to side holds
5,5,4

Wide HSPUS
10,8,6

Close HSPUS
4,2,4

Pike Pushups
12,12,12

Pseudo Planche pushups
2 x 10 on bench
2 x 10 on floor

Lateral raises for tendons

Single leg deadlift
3 x 8

Sissy squat
3 x 10

Calf raise programme

ferike1 · 19-12-2012 09:31AM

Deadlift
120 x 5
140 x 5
160 x 5

Stand to stand bridges assisted
2 x 5 (with 10 on the floor on the 4th rep)

Glute ham raise in chair

2 x 12

Assisted
1 x 10

Bulgarian lunges
20kg KBs x 2 x 12

Shrimp squats
1 x 10

ferike1 · 21-12-2012 09:50AM

Reverse Pushups

3 x 15

Windshield wipers/Crosshammers
3 x 8

Reverse Chins
3 x 8

Gironda chins
3 x 8

Fat Grip chins
3 x 10

L-Sit chins close grip
3 x 10

L-sit into semi pike
2 x 8

ferike1 · 23-12-2012 08:56PM

At home in Wicklow so can only deadlift up to 145kg.

Reckon I will just train front squats this week.

Front Squats
85kg x 5
100 x 5
112.5 x 5

Sissy squats
3 x 10

Shrimp squats
3 x 8

Pistols
1 x 20 alternating
1 x 12 BW

Fat Gripz Pulls
2 x 12

Fat Gripz Chins
2 x 12

Pushups, Diamond, Normal, Wide, side to side
2 x 10 Superset

1 x 20 Diamond pushups
1x 15 Diamond pushups

Lever practice

ferike1 · 24-12-2012 05:37PM

Did my usual shoulder routine but I threw in some behind the head fat grip pull ups
3 x 10

ferike1 · 02-01-2013 08:47PM

Did some training over Xmas

I wasn't eating properly and man it manifested itself properly! I did a 125kg x 1 Front squat as part of Wendler and it felt like my max! Although my actual is about 10ish kgs heavier!

First session of 2013 was a warm up back into things

Nothing crazy!

gymtime · 03-01-2013 08:52AM

would the reason for that not be more due to reduced training over xmas? does diet play that big a part?

ferike1 · 03-01-2013 11:39AM

I think so, I wasn't eating as much protein, veg etc as I usually do, mostly just junk!

derbyrams · 03-01-2013 11:42AM

ferike1 wrote: »

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!

need some dbol and test there bud if i was training that long natural and had those stats id have coped on im in the wrong game

ferike1 · 03-01-2013 01:53PM

I'm sorry what?

Hanley · 03-01-2013 06:19PM

ferike1 wrote: »

I'm sorry what?

You've leveled up your internet fame brah. Welcome to the big leagues.

ferike1 · 03-01-2013 07:08PM

Shoulder session

HSPUs Wide
10, 8, 6

HSPUs Close

5 and then nothing

Behind the back fat grip pull ups
3 x 10

Semi Planche pushups
2 x 10
2 x 5 against the wall (hard!)

Pike Pushups off bench
3 x 12

FAT GRIP EXTREME lateral raises

ferike1 · 07-01-2013 09:48AM

Close grip L-sit Pullups, chest going over the bar
10,8,6,4

Fat grip Extreme pullups
10,8,6,4

Fat grip pullups
10,8,6,4

Ring pull ups
10,8,6,4

Standard L-sit pull ups
10,10,10

Box jumps
4 x 10

Single leg dead lifts
2 x 10

Calf programme

Nothing fancy, still just getting back into it.

ferike1 · 08-01-2013 10:06AM

Wide HSPUs Back facing wall
10,8,6,4

Close HSPUs Back facing wall
5,3,3

Semi Iron Cross holds
6,5,4

Wide HSPUs Chest facing wall
7,5,3

Pike Pushups off platform
3 x 12

Psuedo planche
3 x 10

Lateral raises with fat grip extreme

ferike1 · 09-01-2013 09:11AM

DL -

120 x 5
140 x 5
160 x 5

Bulgarian Lunge
2 x 12 x 20kg KBs
1 x 20 BW

Back bridges - semi stand to stand

Glute ham raises
2 x 8 on GHR bench

2 x 5 with platform
2 x 10 with assistance

2 x 10 Shrimp Squats

Some Muscle ups and Iron Cross practice

ferike1 · 16-01-2013 09:17AM

Single Leg Deads
3 x 8 x 20kg KBS
Box jumps
3 x 10

Muscle ups
3 x 3

Gironda pulls
10,8,6

Ring pulls
10,8,6

Ring rows
1 x 10

Iron cross practice
3 x 3

Jackhammer pulls
10,8,6

Leg raises/windshield wipers on rings

Fat Grip + Fat grip extreme pulls
2 x 10

Finished with a few sets of close grip l-sit pull ups

ferike1 · 16-01-2013 10:29PM

Boom

Workout number 2 for the day

Diamond pushups
25,20,15

Reverse Pushups
3 x 15

HSPUS back facing wall
10,5,5

Wall walking back bridges

Ab roller
3 x 15

Psuedo planche pushups
3 x 10

A bit of parallette work

ferike1 · 17-01-2013 10:17AM

GHR
2 x 10

Bulgarian Lunges
2 x 10 x 20kg KBS

Bulgarian Dips
3 x 10

Dragon flags
3 x 6

Muscle ups
3

Inverted-Hang to Back tuck
3 x 5

Skin the cats
3 x 5

Front tuck pullups
3 x 5

Close grip L-sit chins
2 x 10

Fat grip pullups
2 x 10

ferike1 · 17-01-2013 10:17PM

HSPUS Chest facing wall
8,6,6

Pseudo planche with wall
3 x 5

Floor work - front tucks, l-sits

Sissy squats
3 x 10

Shrimp squats
3 x 10

1 arm pushups
3 x 5

Floor bridges
2 x 20

Parallette work.

ferike1 · 18-01-2013 09:21AM

Weighted Pistols
x2 8kg KBs x 8

x2 12kg KBs x 6

x2 16kg KBs x 3

Box Jumps
4 x 8

Ring Pullups
10, 10 , 8

Iron cross practice
3 x 3

Gironda Pullups
3 x 10

Jackhammer chins
3 x 10

Muscle ups
x 2

Ring Leg raises
1 x 6

Assorted pullups at the end

ferike1 · 21-01-2013 10:52AM

Pretty much same as Friday!

Trying to slow the pull ups to make them ultra controlled.

the drifter · 21-01-2013 12:01PM

I'm finding myself reading more and more of your log for some unknown reason....

Hanley · 21-01-2013 12:37PM

the drifter wrote: »

I'm finding myself reading more and more of your log for some unknown reason....

TrendWhore

ferike1 · 21-01-2013 01:07PM

Hanley wrote: »

TrendWhore

I was doing Bodyweight training before it was mainstream

:pac:

the drifter · 21-01-2013 01:15PM

ferike1 wrote: »

I was doing Bodyweight training before it was mainstream :pac:

no no IDIBISHDI

even if he wasnt doing it...you still did it because you seen him do it...

ferike1 · 22-01-2013 09:33AM

Last Night

Reverse Pushups

3 x 15

Diamond Pushups
3 x 20

HSPUS
8,5,5

Pseudo Planche with 1 leg in the air
2 x 10

Ab roller
3 x 15

Air squats
4 x 20

This morning
Bulgarian lunges
3 x 8 x 24kg KBS

Bulgarian Dips
3 x 10

Glute ham raises
3 x 10

Dragon Flags
3 x 6

Pike ups
2 x 8

Inverted hang to back tuck
3 x 5

Front tuck pull ups
3 x 8

Fat Grip pullups
3 x 10
Fat grip extreme pulls
2 x 8

Muscle ups
3

And here we go....

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