Eko_Zero's_Workout Log

Day 1:

Weight:76.3kg goal 74kg end of may (Jan14 i was 80.3)

max push ups 30

max pull ups 8 (this was tested in dec last year, new max is 20!)

Note: i am in the military and conditioning is compulsorie, hence why i include it. Also Aug last year caused damage to my knee and couldnt run untill jan this year. This also lead to weightgain. My testing is as follows after two months of 'weights' during rehab.

2.4km run:10:05

Pushups:30

Situp:66

This is after restricted pt, i have been off it for a month now and following BtBG progressions with SSC.I have decided to drop weights to focus on bodyweight and conditioning. Moral and motivation is high, also my body isnt feeling 'beat up'.

Am:Isometric neck training

PM: 2k row warm up

Conditioning

3x then move onto run followed by next element

10 pushups

10 push press

400m run

10 wallball

10 burpees

400m run

10 rope kicks

10 pullups

400m run

7pm

3x10 pushups

3x37r arch body hold rocks

neck briding front

:edit: 74kg end of May14.

AM: neck isometrics and stretching.

Handstand wrist prep/ strengthening

Headstand:4x36s

Shoulder mobility

PM: GST

Straddle (V) ups:3x15

Arch ups/back ext:3x12

Nose and back bridge

Conditioning:

Improvised prowler push (tyre on concrete) superset with tractor/truck tire flips, non-stop 10mins

No GST today

Conditioning:

WU

Strength:

Start at the 60kg deadlift, lift 5 reps and move up the ladder and complete 5 reps.Complete untill you are no longer able to finish required reps.

60x5,80x5,100x5,120x5

60x5,80x5,100x5,120x1

Strength endurance:

Circuit complete as many rounds as possible in 15mins. Complete round 1 then run around gym then complete round 1,2 and go for run.

(all completed with an 8kg medicine ball)

1. squat and press

2. russian twist

3. plyo pushup

4. get up

5. jumping lunges

6. russian twist

7. front raise( i got to going through this moving to element 8)

Strength:

Mill press: 40kg x max reps =22

Strength:

Max pull ups: 20!!!

With no direct pull up work and working rows and arch and hollow progressions i was able to acheive this number under fatigue. Also due to a knee injury lasst aug, i hadnt trained legs. Apart from rehab squats and deadlifts at really moderate weight.

Conditioning:

Thursday was wrestling style endurance, was a really long gut churning session.

As i was too fatigue to prefrom GST i decided to strech and rest my muscles.

Friday:

Conditioning:

Beep test style warm up, mixed up with 10kg powerbag.

Various high intensity sports for 45mins approx.

Wrist prep: Can feel them building up strength in the wrists and forearms.

Headstand: 5x36

Goals: Increase cardiovascular conditioning while building strength through bodyweight with gymnastic progressions.

Am:

Wrist prehab and strenght work:

Headstand: deload: 4x20

Conditioning: Amrap 20mins

80kg dead, 40kg push press and

pull-ups. 3reps as chosen by me,

19rounds

Am:

Handstand prep and stretching; feel the wrists getting stronger

Headstand: 2x36, feeling stronger, only two sets as feel like I'm progressing too fast.

Am: straddle (hbh) 5x15s ( feel weaknesses here)

PPP 3x2r ( love this)

Plank 3x48s (getting stronger)

Also friend and I have started 100pushup challenge, first workout tonight (based off 30)

Back to to training after 10 days in the bush.

Cant wait to see what my weight is after fully hydrated and refueled.

Am: wu, 100pushups wk 1 day 2

Started off pretty good with;

3x60s forearm plank

3x4 pseudo planche pushup

5x12 hollow body hold(straddle)

Conditioning:

4km run mixture of speed/farlek(sp)

10 pullups

15 dips

(finished 10days with a 20km ruck so was a bit fatigued)

PM: wrist strengthening and warmups (feeling stronger and has helped my ppp)

headstand training, cant wait to move past this element, aslong as its not sloppy of course.

ps;so grateful for all the information from BtGB and amongst the forums, i think when i first "started" i started beyond my bodies abilities and recovery levels, even though im on the basics i know that it is going to help my body prepare for harder variations like front lever and planche. I cant wait!!!

23may and weighed in at 74.5kg, hopefully can keep it off.

Could feel the enthusiasm crossover to my training,

I finally got to 5x15 reps on v-ups, i will check my book what to progress on to next, i def cant v-up to manna, so i think the side lever progressions, or maybe l-sit.

5x15 archup/ back raises (stoked)

finished up with some elevated rows 5x15.

Overall over the past few months losing excess weight has helped alot, especiallly with conditioning and energy levels.

side note: full on nutrition is coming next week, fix up my eatto be healthier overall.

Cant wait to have the strength to preform advanced moves and warm up with rope climbs(legless) for now i can only do two rc with legs before i blow

Handstand Trg: wrist prep and strength (learnt i can do kneeling wrist pushups but dont quite have the strength to do them in the plank, not to worry just time)

Great news, after the break and deload on the headstand acheived 5x60s, time to progress and learn

Progress on handstands, after prep it's time to move to coaches wall handstands, god I love the old posts, have so much gold within. Worked on wrists and shoulder mobility. Aswell as just intro basic pressing( well not much untill I can actually do a fs handstand) but playing around

Today workout:

Leg raises 5x5(felt it in the hips(or lack of strength)

Reverse leg lifts 3x8.

4km run, beat old time.

First day keto diet

...water fast(so a lighter workout day)

75.45( put on weight as had cake all weekend )

Breakfast:

Breakfast:

Glass with 1tsp spiralina

2 eggs

1 peice of shoulder bacon

Vitamins

Lunch:

Steak

1/3 palm cauliflower

1/3 palm green beans

Dinner:

Roast chicken

1/2 palm sweet potato

1/3 palm green beans

1/3 palm cauliflower mash.

So good to eat after water fast, had a huge ruck up a bloody steep hill and man I felt that, should start to feel better after a few days.

Btw, no fizz, sugar/fruit juice, just water, black coffee and herbal teas. I was addicted to coke, and have had two blocks of two weeks without it, this is good coming from having more than 500ml minimum a day.

Another day of hills, was nnice to walk around and view the hills.

glass of spirulina and a glass of water to wash down vitamins

Breakfast smoothie

Small amount of porridge

lunch

Chicken salad with spinach greens

dinner

Bunless burgers, so good

(no gst today as hips and legs were tired from hills, however chopped wood for about 30mins with log splitter axe so worked pretty hard, good payoff to stay warm.)

Friday: or vice friday, breafast had omelette with mushroom and bacon

lunch, carbs up with 1/3 scoop chips and dinner had some delicious toast, some chips and fizz. felt bloated but man it was good to carb blowout.

saturday:

am: 100 pushups week 2 day 1

gst: based off the foundation 7 but progressions from BtGB, sort of split the days in half for my recovery levels.Will adjust my programme and preform at lunch time.

Am: wu 100 pushups prg wk2 day2 14/16/12/12/17+

Re orientation of workout to mimic what i have seen over the forums, so wil base off the seven. so with that in mind and my progressions from BtGB this is my new routine,

100 pushups, warmup, after 6 weeks, dial back and progress to pull ups (military orientated)

Monday:not sure on correct order as yet

spl

front lever

hbp

rc

tue:

sls

l/sit manna

side lever

handstand training m/t/t/f

wrist prep and stretching everyday.

Weight 9jun14

73.4

Fl: straddle hollow body hold( these are my nightmare at the moment)5x30secs

Planche: straight arm plank 5x30( 60secs and I'll move to Planche leans)

Hbp: dips(bench) 5x10r (hopefully after going back through progressions I can do full rom dips)

Rc: elevated rows(can't wait to do ropeclimbs) was suprisingly weak, def worth slowling down and taking my time for these)

Handstand: 5x30secs wall hanstand( working towards 5x60 secs)(then wall runs)

Cardio:

2x400m with 20kg power bag

10 min light row for warm down.

As I'm progressing slowly saving for foundation( or soon going to run out of btgb progressions, and have, although will have to reassess to see if I have hit pre reqs before static. Overall feel stronger!!!

havnt updated in a while, still progressing;cleaned out my garage and set up my rings, work on some false grip progressions and work rows.

WARM UP; 100 PU PRG WK3 DAY2;20/25/15/15/25+(50 :0 )

HOLLOW BODY HOLD: 3x25sec

PLANCHE LEAN: 3x10secs (wow this was intense, def felt compression in the abs)

BULGARIAN ROW: 5x5reps

HANDSTAND TRAINING:

WARM UP; WRIST STRETCHING AND STRENGTH

WALL RUNS: 3x25 (trap cramps)

•playing around on the rings to assess level.

Assessment: not ready for straight arm and bent arm ring strength.

Untill I develop Planche I lack straight arm strength to progress safely on s.a.s elements. What can be done in the mean time. Develop false grip strenght and forearm strength using false grip hangs and rows. Practice German hangs but not back lever progressions, but only for "fun" not steady state cycles

handstand training:

wall runs:5x30+

Hollow body hold:5x15 secs

single bar dips: 3x3 reps

planche lean:5x8 secs (man these are hard, so need these for planche prep)

rope climb: negative pull ups 5x5( only negs as was a bit pooped from pt)

also did some mobility during my lunch break and yoga in the evening.

1/07/14

Foam rolling, killer run and sprint workout previous day + lunges destroyed my legs.

Handstand wall runs: same as day before.

Started working press handstands, well progressions. one day i will have fs hs and press to handstand, but not today also finished with neck bridges and some sprawls

just for reference, work has taken priority and have been away, drained and cold in the snow. Have not had a proper workout in about two weeks.

Currently: training and reassessing levels, although to be fair, after a few weeks feeling well rested. Will update levels tomorrow after work, excite

training has been sporadic over the last few months. focused training starts now

assessments and mobility. i want a plnche so bad

eko_zero said:

Am: wu 100 pushups prg wk2 day2 14/16/12/12/17+

Re orientation of workout to mimic what i have seen over the forums, so wil base off the seven. so with that in mind and my progressions from BtGB this is my new routine,

100 pushups, warmup, after 6 weeks, dial back and progress to pull ups (military orientated)

Monday:not sure on correct order as yet

spl

front lever

hbp

rc

tue:

sls

l/sit manna

side lever

handstand training m/t/t/f

wrist prep and stretching everyday.

trg will still mimic this amazing template

fitness testing two 10/11/14

2.4km (1.5mile) 9:31

pushups: 44

situps: 130

pullups: 15

had decreased reps as we had had a heavy work peroid, it involved a lot of pt.

Revisting the basics and progressing at the moment, workout to follow

eko_zero said:

trg will still mimic this amazing template

Where my current progress is:

Hollow body hold,bent (havnt developed the ab strength for a hbh with form.

Forearm Plank( same thing, llack core strength for correct scap postion in planche lean

hbp: dips

rc: pullups

sls:negative sls

side lever: bent leg raises

manna: arch up

Progress

Have gained strength from static holds, had a go at a tuck front lever, no where near requisite strength yet. Playing around on rings with holds after developing pb support. Trying to mix up dynamic and static as I enjoy training not sure if it's the right way though

Front lever; hollow body hold and rocks

Planche; planche lean and PPP u

Hollow back press; ring dips

Rope climb; (spending extra time on rows and hangs

Single leg squat: ( a nightmare with mobility at the moment, need to do idos squat clinic, need a lot of work here)

Side lever: windshield wipers and side plank

Manna: not even close haha, bent knee lsit

Last workout of 2014

Weight 72kg

Hollow body hold 3x25

Planche lean;3x08

push-ups 3x9

Negative pull-ups tempo 5x2

Lunge bw s/s w/ Sls holds 20r and 20s

Windshield wipers 5x16

Hanging bent leg raises 3x3

Aswell as 40mins stretching plus neck work.

Looking forward to handstand challenge