Eddie's Workout Log

I have been a member of this site for years now, and have never made a workout log. After some injuries and two surgeries I am well on my way back to being stronger than I was before. Figured it was finally time to start keeping track. Thanks to the GB community for all your help and the knowledge you have given me to start completely over with my training. So here we go!

 

Tuesday:

 

Warm-up:

• 1x30 Int.l / Ext. rotations w/ band 3 different positions
• Thera-band stretches to open the shoulder and scapula retraction drills
• Arm circles with band in 3 different positions (both directions)
• Straight arm shrugs, hanging, plank, support

Pre-Req Warm-up (1x60s):

• dip support / hang
• plank / reverse plank (feet elevated)
• hollow hold / arch

FSP:

• 2x15s L-sit (floor) / German Hang
• 2x15s Tuck/Flat Tuck FL / PL Lean

15 min of HS work

 

FSP Auxillary Exercises:

• 3x20s L-hang / 3x8 Weighted Dip Shrugs (straight arm)
• 3x12 Seated Leg Lifts in L (hands by the knees) / 3x2 Negative Straddle Front Pulls

Upper Body - Vertical Push: (3,1,3,0 tempo)

• 5x5 Box HeSPU (feet on 3-4 ft. box)

Upper Body - Vertical Pull: (3,1,3,0 tempo)

• 3x3 Weighted Pull-ups (45 lb)
• 2x3 Weighted Pull-ups (35 lb)

Legs:

*Horribly weak at these, did negatives and glute ham raises leaning as far forward as I could just trying to get some TUT some way.

• 3x5 Natural Leg Curls

Core:

• 3x6 HLL
• 3x12 lifts into arch hold

 

 

Wednesday night:

 

Warm-up:

• 1x30 Int.l / Ext. rotations w/ band 3 different positions
• Thera-band stretches to open the shoulder and scapula retraction drills

Bridge Work:

• 5 slides into low arch + bridge pushup (as high as I could go)
• 5 bridge wall walks
• 5 rotations into arch on the wall
• 5 rotations in to Low Bridge (1 rep = both directions)

10 min of HS work

Thursday Night:

 

Warm-up:

• 1x30 Int.l / Ext. rotations w/ band 3 different positions
• Thera-band stretches to open the shoulder and scapula retraction drills

Pre-Req Warm-up (1x60s):

• dip support / hang
• plank / reverse plank (feet elevated)
• hollow hold / arch

FSP:

• 4x15s L-sit (floor) / German Hang
• 4x15s Tuck/Flat Tuck FL / PL Lean

15 min of HS work

 

FBE: (Dip, Curl, Legs, Core)

• 3x5 Weighted Dips (70 lbs)
• 5x5 body weight curls (feet on the floor - as horizontal as I could go without feet slipping)
• 3x40 Russian Twists
• 3x8 Weighted arch-ups (45 lb)
• 2x5 SLS (5 on right, 5 on left)

** Did giant sets = 1st 3 rounds were dips, curls, core, core ; last 2 rounds were curls, legs.

Friday February 8, 2013:

 

Warm-up:

• 1x30 Int.l / Ext. rotations w/ band 3 different positions
• Thera-band stretches to open the shoulder and scapula retraction drills

Pre-Req Warm-up (1x60s):

• dip support / hang
• plank / reverse plank (feet elevated)
• hollow hold / arch

FSP:

• 2x15s L-sit (floor) / German Hang
• 2x15s Tuck/Flat Tuck FL / PL Lean

15 min of HS work

 

FSP Auxillary Exercises:

• 3x5 Arched FL scapula pulls  / 3x5 Press to HS with swiss ball (fully extend at the bottom so the shoulders are open)
• 3x20s hanging L / 3x5 @ 10lb dumbbells -dMaltese Shrugs / Maltese to PL / PL shrugs / dumbbell PL pushups

Did a totally non gymnastics related bicep / tricep workout with my old lifting buddy.

Monday Night:

 

Warm-up:

• 1x30 Int.l / Ext. rotations w/ band 3 different positions
• Thera-band stretches to open the shoulder and scapula retraction drills

Pre-Req Warm-up (1x60s):

• dip support / hang
• plank / reverse plank (feet elevated)
• hollow hold / arch

FSP:

• 4x15s L-sit (floor) / German Hang
• 4x15s Tuck/Flat Tuck FL / PL Lean

10 min of HS work

 

FBE: Horizontal push/pull, legs, core

• 4x5 Pseudo PL pushups (3,1,3,0) tempo
• 4x5 body rows (3,1,3,0) tempo - (feet elevated to make body parallel to the ground)
• 3x5 Body Levers
• 3x5 SLS
• 3x8 HeS RLL

Wednesday Night:

 

Warm-up:

• 1x30 Int.l / Ext. rotations w/ band 3 different positions
• Thera-band stretches to open the shoulder and scapula retraction drills

Pre-Req Warm-up:

• 30s dip support / 30s hang
•  60s plank (feet elevated)

FSP:

• 2x17s L-sit (floor) / German Hang
• 2x17s Tuck/Flat Tuck FL / PL Lean

FSP Auxillary Exercises:

• 3x20s L-hang / 3x8 Weighted Dip Shrugs (straight arm)
• 3x12 Seated Leg Lifts in L (hands by the knees) / 3x2 Negative Straddle Front Pulls

FBE:

• 3x5 Box HeSPU (feet on 3-4 ft. box)
• 3x5 Weighted Pull-ups (45 lb) (3,1,3,0 tempo)  ***2 reps with 45 lbs, 3 reps with no extra weight

** In a hurry and felt weak on the pulling so I cut volume.

Monday Night: 2-18-2013

 

Warm-up:

• 1x30 Int.l / Ext. rotations w/ band 3 different positions
• Thera-band stretches to open the shoulder and scapula retraction drills

Pre-Req Warm-up (1x60s):

• dip support / hang
• plank / reverse plank (feet elevated)
• hollow hold / arch

FSP:

• 4x15s L-sit (floor) / German Hang
• 4x15s Tuck/Flat Tuck FL / PL Lean

FBE: Horizontal push/pull,

• 4x5 Pseudo PL pushups (3,1,3,0) tempo
• 4x5 body rows (3,1,3,0) tempo - (feet elevated to make body parallel to the ground)

Monday 2-26-13

 

Warm-up:

• 1x30 Int.l / Ext. rotations w/ band 3 different positions
• Thera-band stretches to open the shoulder and scapula retraction drills

FSP:

• 4x17s L-sit (floor)
• 4x17s Tuck/Flat Tuck FL / PL Lean

5 min HS Work

 

Tuesday 2-27-13

 

Warm-up:

• 1x30 Int.l / Ext. rotations w/ band 3 different positions
• Thera-band stretches to open the shoulder and scapula retraction drills

Pre-Req Warm-up (1x30s):

• dip support / hang
• plank / reverse plank (feet elevated)
• hollow hold / arch

FSP:

• 4x17s L-sit (floor) / German Hang
• 4x17s Tuck/Flat Tuck FL / PL Lean

**Extended to slightly pike straddle FL for 3-4 seconds at the beginning of each set

 

FBE:

• 3x(2 HeSPU (stomach to wall), 3 back to wall, 4 (feet on 3-4 ft. box))
• 3x4 Weighted Pull-ups (35 lb) (3,1,3,0 tempo) 
• 3x8 HLL

Ran 1 mile

 

*Been super busy with work, fitting it in when I can, grrrrrrr