Akrajen's workout log

First day trying split workouts.

Workout 1:

warmup: 5 minutes treadmill, rubber band work, external plate rotations.

1 x 5 each arm, "archers" from knees .

3 x 7 Bulgarian pushups (as described before) coming out 20-40 degrees at the top.

3 x 5 front lever rows in tuck.

Worked on back lever, rotated until feet touched the floor.

Worked on openning the tuck in FL a little more, almost to an advanced tuck, then tried to get knees out a little beyond 90.

1 x 5 front lever pulls (tuck). Numbers 4 and 5 were getting pretty hard.

1 x 10 wall extensions.

Workout 2:

warump: 7 minutes treadmill, static poses

~ 30 second support hold, swinging as Gregor demonstrated (this was fun).

2 x 6 Bulgarian dips, these were not so good today; I just wasn't feeling them.

40 degree or so cross hold and pull out + cross negative, and one or two more cross negatives.

10, 8 pullups. These were okay.

1 x 10 wall extensions.

Basic stretches after both workouts.

Today involved moving stuff plus a little workout

Warmup: 7 minutes treadmill, rubber band work, static poses.

2 x 7 Bulgarian pushups as described before.

2 x 5 FL rows, tuck.

Front lever work, first attempts at straddle FL.

Swinging support hold.

2 x 6 Bulgarian dips as described before.

1 x 5 ~35-40 (maybe up to 45) degree partial cross pulls.

2 x 8 pullups.

stretching + some quick bungee speed bag work.

At home: 2 x 10 wrist pushups (from knees).

Warmup: 5 minutes incline treadmill, rubber band work, static poses, 6 Naners.

8, 7, 6 Bulgarian pushups, feet elevated, out to partial pseudomaltese - as described previously.

Front/Back Lever work; worked on beginning staddle and one leg out FL, worked on getting more backward rotation for BL.

3 x 5 FL rows (tuck).

1 x 5 30-40 degree partial cross pulls.

Some cross negatives.

~5-minutes bungee speed bag work.

1 x 7 rubber band assisted crosses.

3 x 7 Bulgarian dips plus wide support.

4 x 15-second L-sit, low (on paralellettes).

9, 6, 7 pull-ups.

Finish with stretching, 2 x 10 wall extensions.

Trying to sneak in some time to work out pre-graduation and get everything else finished.

First real cardio after getting over being sick a week or so ago.

7-miles brisk trail-walk 'round the lake.

Reduced workout load week (pre-graduation).

Warmup: 5 minutes eliptical (half forward/half back) rubber bands, truncated static poses.

1 x 5 "archers" from knees.

3 x 7 Bulgarian pushups (as before), trying to go ever deeper and ever wider.

5, 5, 6 FL rows (tuck), rolling to back lever tuck and dismounting at the end of each set.

Worked front and back levers plus a few skin the cats (tuck). Currently working on getting the advanced tuck and straddle FL.

BL not quite there yet but much better than before.

1 x 5 rubber band assisted crosses.

Warmup: 8 minutes treadmill, rubber band work, static poses.

Swinging support hold ~ 30 seconds.

7, 6, 6, 6 XR Bulgarian dips.

1 x 5 40-45 degree partial cross pulls.

1 x 6 rubber band assisted crosses.

~ 5 minutes bungee speed bag.

10, 7, 6, 6 XR pull-ups.

Stretching.

Yesterday, 17 May 2009: truncated hill repeat workout = 2 cycles.

Today:

Warmup: ~5:50 treadmill brisk walk, rubber band work, 9 naners in a row (PR - I think I could have done 10, but stopped because my hands were getting slick), Static poses.

4 x 7 Bulgarian pushups with partial pseudomaltese at the top. I'm getting about halfway down consistently.

+ 20 seconds (counted to 30) swinging support hold.

untimed bungee speed bag work. I did this while several rounds passed for the fighters in the cage, so I suppose more than 5 minutes.

6, 5, 5, 5 FL tuck rows.

~15 seconds swinging support hold.

Worked front and back levers, a few inverted holds/pullups, 1 skin the cat. I'm getting much closer to BL now. Still working on getting the straddle FL.

Stretching and 2 x 10 wall extensions.

45-minute StepMill workout with 4 embedded 3-minute intervals, levels 13, 14, 13, 13.

4.57 miles covered in 219 flights.

Additional 4 more minutes to cool down.

.23 mile covered in 11 flights.

Was planning an XR workout, but got sidetracked; today was kind of a rest day, did the "Ride of Silence" instead.

~8.2 mile police-escorted ride. The group rode at a slow pace in single file to bring attention to those injured or killed while cycling. Very solemn procession - a bag-piper played as we left and as we returned at the end of each loop.

~ 3.5 miles commuting.

Warmup: 7 minutes treadmill, joint modility, static poses, rubber bands.

(Rubber band prep usually includes 1 set each of 12-15 reps of front-lateral raises, some kind of internal/external rotation or straight arm variant, butterflies, chest flies).

~20 seconds swinging support hang.

7, 6, 6, 6 Bulgarian dip, going out wide in the support at the top.

1 (back roll) to dismount, getting ever closer to BL.

1 FL, again working on getting the straddle.

1 x 4 partial cross pulls.

9, 8, 6, 7, XR Pullups, slow with a big pause at the top.

Stretching and 2 x 10 wrist pushups from knees.

Warmup: 20 minutes eliptical (10 forward, 10 backwards), rubberbands, statics.

7, 7, 7, 6 Bulgarian pushups plus partial pseudomaltese at the top.

~30-, ~20-second support holds.

4 x 5 FL rows (tuck), on last rep of last set, rolled to (almost BL) and dismounted.

FL work.

Stretching.

Strength:

Warmup: 8 minutes eliptical (4 forward, 4 backwards), rubber band work, external plate rotations, static poses.

3 x 8 Bulgarian pushups-partial pseudomaltese.

6, 6, 7 tuck FL rows.

Front and back lever work.

2 support holds ~30, 20 seconds.

6, 5 rubber band assisted crosses.

3 x 5 Bulgarian dips.

8, 6, 6 Pullups.

2 x 10 wall extensions. [forgot to put this in earlier]

Stretching.

Cardo (StepMill):

5 minute warmup, level 4 or 5.

25 minutes on "Aerobic Training" program, level 15, 3 ~45 second breaks.

3.26 miles covered in 156 flights.

5:20 cool-down, level 4.

Stretching.

Workout at home and at the park.

Warmup: ~6 minutes handcycle (mixing it up forward and backward); Total Gym, internal and external rotation, across the body pulls (low to high), 2 x 16 slow cross pulls at top rung (~37-38% bodyweight).

10 Naners.

8, 7, 8, 8 Bulgarian pushups with partial pseudo-maltese at top.

8, 7, 7, 7, FL tuck rows. First set end in backward roll almost to BL to dismount.

1 x 4 partial cross pulls.

Hill repeats:

~ .25 mile up the hill (work phase), 1/6 mile turnaround and back down (rest phase - walking).

1 x brisk walk up.

3 x run up.

1 x brisk walk up.

Warmup: 8 minutes brisk treadmill walk, rubber band work, Body Blade.

7, 6, 7, 7 Bulgarian dips to support, out 20-40 degrees at top. Did a modified skin the cat between sets 2 and 3, back roll to an almost BL and dismount off the back.

6, 5 Rubber band assisted cross pulls.

9, 7, 8, 6 XR Pull-ups, slow with pause at top.

2 x 10 wall extensions, stretching

[03 June]

Warmup: 5 minutes treadmill, rubber band work, static poses.

Pseudoplanche work on Swiss Ball. Planche is still my nemisis - it's getting the balance right that's giving me the trouble.

6, 8, 8, 8 Bulgarian pushups, feet elevated, with partial pseudomaltese at the top of the support.

Static support, FL and BL work.

8, 7, 6, 6 FL tuck rows.

5 x 1 cross negatives.

Stretching.

[04 June]

Cardio: StepMill

~5 minute warmup, level 5.

45 minute "Aerobic Training" program, level 13 (2 short 45-50 second breaks), 5.26 miles covered.

~5 minute cool-down, level 4.

Stretching.

Posts will start to get more sporadic now before I go abroad. I don't know what kind of internet access I will have there, so I'll probably just post updates with video clips of progress, milestones and what's new.

Warmup: jump-rope, medicine ball tossing, hoppers, rubber band exercises, static poses, push-ups (archers, standard, wrist), bag work.

4 x 7 Bulgarian dips combined with partial cross pulls.

Support hold, FL and BL work.

1 x 5 rubber-band assisted (more than usual assist) slow cross pulls with several second holds for each cross.

1 x 7 rubber-band assisted (usual assist) cross pulls.

1 x 10 XR pull-ups

NEW: 3 x 5 Bulgarian pull-ups.

2 x 10 wall extensions and stretching.

Hill repeats (as before):

1 easy walk up.

3 x 1 run up.

1 brisk walk up.

Warmup: 10 minutes brisk on treadmill, rubber band work, static poses, 1 x 10 wrist pushups, 1 x 5 archers on XR (last 2 from knees).

9, 8, 7, 6 Bulgarian pushups with partial Maltese at top.

~20 seconds swinging support.

8, 7, 6, 5, FL (tuck) rows.

FL, BL work, modified cat skinning.

1 x 5 cross negatives.

Stretching, medicine ball tossing, 2 x 10 wall extensions.

Cardio training day (this week is reduced training volume week).

Workout 1 (before lunch), StepMill:

5 minute warmup, level 5.

45 minute "Aerobic Training" program with one 50 second water bottle refill break. 5.32 miles covered in 255 flights.

5 minute cool down, level 4.

Workout 2 (after dinner), Precor EFX Eliptical Trainer, all backwards.

5 minute warmup, level 10, ~ 100-115 strides/minute.

20 minuet level 11, ~ 115-140 strides/minute.

5 minute cool down, level 10, ~100-120 strides/minute.

13 June

Typical warmup: 7-minute treadmill, rubber band work, static poses.

7, 6, 5, 5, Bulgarian dips + partial cross pulls, trying to stay slow and deep in execution of reps.

7, 6, rubber band assisted crosses.

Stretching.

14 June, Hill repeats (same course as before).

1 easy warmup.

3 x run up.

2 x brisk walk up.

1 x easy cool-down.

Monday, June 15:

In the park: Quick warmup.

2 x 10 Naners on the pullup bar.

In the Gymn: Typical warmup.

10, 8 XR pullups.

6, 5 Bulgarian pullups.

7, 6 rubber band assisted crosses.

Stretching.

Wednesday, June 17:

3 x 45 seconds of pushups on the PowerPlate, feet elevated on a bench, slow reps with nose or lobe to plate on each rep. 20, 19, 19 reps.

Typical warmup and static poses.

3 x 8 Bulgarian pushups plus partial pseudomaltese at the top.

1 x 5 (each side) XR archer pushups from knees.

Percussive bag work.

4 x 6 FL tuck rows with a few backward rolling dismounts.

FL work.

Stretching.

Thursday, June 18:

StepMill workout:

5 minute warmup, level 5.

45 minute "Aerobic Training" program, 5.34 miles covered. About 2 minutes of breaks to refill water bottle and drag the fan out (the air conditioning wasn't keeping up today).

~5 minute cool down, level 4.

~ 3 miles brisk walk while getting errands done.

June 20:

Typical warmup; light cardio, rubber bands, static poses and static support hold.

6 or 7 sets (I lost track) of Bulgarian dips plus partial cross pulls, 3-4 reps each, looking for slow, solid holds and trying to go deeper in each hold.

Bag work.

1 almost complete cross pull with light assist rubber band.

Several sets of linked movements, FL (including almost straddle variant), FL pulls (in some tuck variant), reverse pull-ups, partial BL and back roll to dismount.

2 x 5 Bulgarian pull-ups.

1 x 10 wall extensions.

Stretching.

June 21 (StepMill Intervals):

12 minute warmup, levels 5-12.

8 x 45 second sprints, level 20 followed by 2 minute recovery interval, level 5.

14 minute cool down, levels 4-12.

June 22 (Recovery day).

Easy cycle commuting and brisk 2-mile walk (most non-training days include some kind of cycling and/or walking).

Misc exercises: 3 x Power Plate pushups & static ag holds, Total Gym rotator cuff exercises, rubber band work, static poses and some light cardio.

1 x 4 (each side) archer pushups from knees.

7, 6, 6 Bulgarian pushups with partial pseudomaltese at top [alternating with]

3 x 5 pseudomaltese flies from knees.

3 x 5 FL rows (tuck) [alternanting with]

5, 5, 4 reverse pullups.

Each of these variants also included some FL straddle/advanced tuck at the beginning and/or partial BL tuck, back roll dismount.

1 hour MMA take-down class.

The last week and a half has been almost all cardio - lots of cycling, running, hiking, walking, etc. Almost all strength conditioning has been relegated to some rubber band work and moving a few heavy objects as I'm getting ready to leave on Sunday.

I don't know what my training or internet situation will be in Hajnowka, but I am plannig to take my rubber bands and 1 pair of rings with me. Hopefully, I'll be able to set up my rings somewhere; if not, I can simulate almost everything with the rubber bands - and the planche is still waiting for me. :wink:

Heheh, I finally got a new memory card for my camera after the last one went missing, so now I might be able to start making a few videos again.