Morgan's Log

New guy here. Just started in the gymnastic stuff and I suck at it. Being 6'3" and 285lbs doesnt help either, but I gotta start somewhere. My basic goals right now are to focus on my handstand (both on the rings and the floor) strength and to get myself into better shape before I hit 40 (10 months to go).

02/02/09

Swimming

50m Sprints w/short fins (45sec rest between sets) x 10 mins

Sidestroke w/short fins (no rest) x 10 mins

100m Pull Buoy Intervals (45 sec rest) x 15 mins

Sculling and Kicking (no rest) x 10 mins

02/03/09

Afternoon

Front Squats - 95x5, 135x1, 225x1

Front Squats (30 sec rest between sets) - 275 x 1 x 15 sets (poor performance)

Elliptical - 20 mins

Evening

Ring Handstands (supported) - 3 sets (~20-30 sec ea set)

Ring Pull-ups - 3 then quit - elbows sore

Ring Rows - 3 sets

supersetted with:

Ring Push-ups - 3 sets

Hammer Strength 4way Neck - 45 x 20 ea way, 55 x 20

KB Bent Press - 24kg x 5 ea arm, 32kg x 1, 40kg x 1

1 Hand Pinch (around the back) - 25kg Bumper x 5 ea hand

Squatting pretty much sucked - was planning 30-50 sets - hamstrings gave out at 15 - really dropped the ball on these. I have been working on my flexibility pretty hard and it payed off on the bent presses - they felt wonderful.

02/04/09

Swimming

Freestyle w/a pull buoy (no rest) x 10 mins

Sculling and Kicking (paddles and short fins - no rest) x 20 mins

Brisk Hill Walking x 40 mins

Tabata - Tire Strikes w/a 16lb Sledge (do more of these)

Was an awesome, sunny day today - had to get out and do something outdoors - beating the tire kicked my butt.

02/06/09

Steve Maxwell KB Series (no rest - 5 reps ea exercise - 32kb bell)

- swings

- high pulls

- snatches

- clean and press

- circular cleans

- reverse lunge

1 circuit ea arm, no rest. Was huffing pretty good after this.

Wall Walks in 5 mins - 1, 1, 1, 2, 2 (I did a shoulder tap on the first set - hard)

Elliptical x 30 mins

Feeling tired and beat-up tonight so I cut out early.

02/07/09

Swimming

50m Sprints (45 sec rest between sets) x 10 mins

Sidestroke w/Short Fins (no rest) x 10 mins

150m Pull Buoy Intervals (45 sec rest between sets) x 20 mins

Sculling and Kicking w/paddles and long fins (no rest) x 10 mins

Hammer Strength 4way Neck - 45 x 20 ea way

Tabata - Sledgehammer Overhead Strikes - 1 x 4 min round

I enjoy the sledge striking - I'm going to work up to a Tabata sledge circuit 16, 12, 8lbers for 3 consecutive rounds

02/09/09

Morning Workout

Swimming

50m Sprints w/short fins (40 sec rest) x 10 mins

Sidestroke w/short fins (no rest) x 15 mins

100m Intervals w/pull buoy (45 sec rest) x 15 mins

Sculling and Kicking w/paddles & short fins x 10 mins

Afternoon Workout

Hammer Strength 4way Neck - 45x10, 55x10, 65x10 (1 continuous set - no rest)

Sledgehammer Tire Striking - Tabata - 12 rounds (8 rounds w/a 16 and 4 w/a 12lber) - badass workout - the 16/12/8 combo will be tuff.

02/10/09

Front Squats - 135x5, 225x1 (warm-ups)

Front Squats (30 sec rest between sets) - 275 x 1 x 20 sets

Dan John Complex

Hang Snatch

Overhead Squat

Back Squat

Good Mornings

Row

Deadlift

Set 1 - 8 reps w/the bar

Set 2 - 7 reps w/65lbs

Set 3 - 6 reps w/85lbs

Thru

Set 8 - 1 rep w/185

One continuous set thru all exercises. Rest one minute, do set 2, etc thru set 8. Very hard. Last two sets of snatches were muscle snatches. Kicked my butt.

30 mins elliptical

One of the best workouts I've ever done - really had to power thru it. I've been doing quite a bit of levering with my new club in the evenings too - hands and wrists really feel it.

02/12/09

KB Circuit (5 reps ea arm/no rest/32kg KB)

-Swings

-High pulls

-Snatches

-Clean & Press

Hang "Muscle" Snatch/Overhead Squat Combo (30 sec rest between sets) - Bar x 2, 135 x 1, 185 x 1 x 10 sets (killer combo)

Band Resisted Jacknifes (push-up position, suspend legs w/a jumpstretch band, pull knees to chest) - Avg x 10 (good exercise)

Elliptical - 20 mins

Treadmill - 26 mins

Good workout tonight - the hang muscle snatch/ohs combo is an awesome combo exercise.

02/13/09

Tabata - Truck pulling/pushing - 8 rounds - Fun!

Swimming

50m Sprints w/short fins (45 sec rest) x 10 mins (first 5 mins @ 30 sec rest) - tough

Sidestroke w/short fins (no rest) x 15 mins

150m Intervals (pull buoy - 45 sec rest) x 15 mins

Long Fin Kick (no rest) x 10 mins

Sculling and Kicking (short fins & paddles - no rest) x 10 mins

Friday - pretty good workout - finished it off with a damn good meal - 2 x sirloin steaks, can of olives and no salt green beans and a few Pacificos to wash it all down.

02/15/09

Starting today - every morning when I wake-up gets started with:

25 Hindu Squats

25 Hindu Push-ups (or dive bombers)

Neck Bridging

Will add some club levering when my elbow soreness goes away.

This, with a fresh brewed cup of coffee, is a heck of a way to wake up.

I just realized you're on here Morgan! Good to see you posting here too! Just in case you didn't know, I'm MalachiMcMullen from GB

Nice! I guess that would explain your planche goals

02/16/09

Wake-up

Neck Bridges

25 Hindu Squats

25 Hindu Push-ups

11:00am

Swimming

Long Fin Kick (no rest) x 25 mins

100m Pull Buoy Intervals (30 sec rest) x 25 mins

Sculling and Kicking (short fins & paddles/no rest) x 10 mins

MOD (meal of the day) - post-workout shake

- 1/2 cup non-fat yogurt

- 3 scoops vanilla protein powder

- 3/4 cup frozen blueberries

- 4 cups fresh spinach

- tbsp fresh ground almond butter

- 1/2 cup water

- 1 pack splenda

02/17/09

Hang Muscle Snatch/Overhead Squat Combo - Bar x 2, 135 x 1 snatch/5 OHS, 185 x 1/5, 205 x 1/4, 225 x Clean & Press x 1

KB Bent Press - 32kg x 10

Tabata - KB Snatch - 32kg x 8 rounds (4 mins)

Band Resisted Jacknifes - Strong Band x 10

Wall Walks - Body x 2

Seated KB Press - 32's x 10

Elliptical x 15 mins

Crappy workout tonight

02/18/09

5:45am

Neck Bridging (front and back)

10 Mountain Climber (4 count - focus on hip stretch)

25 Hindu Squats

25 Hindu Push-ups

30 sec Headstand

02/18/09 Evening

Attempt to free handstand from a headstand - lots of trys, only worked when I got close to a wall to tap my feet on.

Stretching

Neck Bridges

45 mins Elliptical

32 mins Treadmill

02/19/09

6:00am

Neck Bridges

Hindu Push-ups x 25

Hindu Squats x 25

Headstand x 30 seconds