29 July 2010
Another night with feet up on the couch. I have quite a bad head cold and the energy levels are very low.
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Gavin's Workout Log
Started by Gavin Strelitz, May 12, 2010 · 468 Replies · 17,909 Views
31 July 2010
Missed this session too so I could just sleep and recover over the weekend. Feeling much better now and should be back into training this Tuesday. I'm also looking for a gym to train in. This has been the wettest winter in Sydney for quite some time and training outdoors is not doing my health any favours. I'll see what I can find for gymnastic style training.
3 August 2010
Still a little stuffy in the nose and that is the only reason I didn't do the full 3 sets.
3 mins skipping
2 sets of:
Tuck PL 8s
5 x PPP
Advanced Tuck BL 13s
5 x Tucked Rows
2 sets of:
Advanced Tuck FL 90/90 18s
5 x SLS
PB L-sit 15s
5 x HLL (undergrip)
1 set of all FSPs:
Tuck PL 8s
Advanced Tuck BL 13s
Front Lever advanced Tuck 90/90 18s
PB L-sit 15s
10 x Shoulder dislocates
10 x Wall Estensions
Stretching routine
5 August 2010
Three mins skipping
2 sets of:
Tuck PL 8s
5 x Dips
Advanced Tuck BL 13s
5 x Pull-ups
2 sets of:
Advanced Tuck 90/90 FL 18s
5 x SLS
PB L-sit 15s
5 x Windshield Wipers
Another round of all statics
10 x Shoulder dislocates
10 x Wall Extensions
Stretching routine
7 August 2010
Three mins skipping
2 sets of:
Tuck PL 8s
5 x Assisted HeSPU
Advanced Tuck BL 13s
5 x Naners
2 sets of:
Advanced Tuck FL 90/90 18s
5 x Plyo jumps onto a bench
PB L-sit 15s
10 x Back Extensions
1 round of all statics
10 x Shoulder dislocates
8 x Wall Extensions
4 x Wrist pushups on knees
Stretching routine
I have badly bruised my finger on my left hand making a pretty good sliding tackle in football. It may be slightly dislocated still so I'm off to the doctor tomorrow morning to get it sorted out. All this with my new extreme rings set to arrive in the next few days. Oh well. I'll see what I can manage with this.
10 August 2010
First WOD for me, and was pretty brutal on the legs.
3 rounds:
60 sec shuttle runs
40' of jumping for height and distance
5 X Jumping deck squats
5 x Depth Jumps
2 x 60s Seated Toe Point Stretch
Full stretching routine.
12 August 2010
Completed:
3x10 Killers
3x5 Tempo Natural Leg Curls. These are brutal and I need to put in a lot of work to strengthen this up.
3x5 Tempo Body Levers. I did the variation moving from a vertical candlestick to 45 degrees and back up to vertical.
3x10 Hip Extensions
Stretching routine.
14 August 2010
I figured I'd do the previous WOD again because it works well with my injured hand.
Three mins skipping
3x10 Killers
3x5 Tempo Natural Leg Curls.
3x5 Tempo Body Levers. I did the variation moving from a vertical candlestick to 45 degrees and back up to vertical.
3x10 Hip Extensions
Stretching routine.
15 August 2010
12 mins skipping. No tricking though, my hand wont allow it just yet. I'm going to build back the cardio with skipping and swimming.
PB L-sit 15s x 4
Tuck PL 8s x 7
17 August 2010
2 rounds:
60 sec shuttle runs
40' of jumping for height and distance
5 X Jumping deck squats
5 x Depth Jumps
2 x 60s Seated Toe Point Stretch
I'm going to look through the WODS and find some good leg and core workouts.
19 August 2010
Three mins skipping
3x5 SLS
3x5 Tempo Natural Leg Curls.
3x5 Tempo Body Levers. I did the variation moving from a vertical candlestick to 45 degrees and back up to vertical.
3x10 Hip Extensions
1 min PB L-sit work (15s holds)
1 min Tuck PL work (8s holds)
Stretching routine
21 August 2010
Three mins skipping
3x5 SLS
3x5 Tempo Natural Leg Curls.
3x5 Tempo Body Levers. I did the variation moving from a vertical candlestick to 45 degrees and back up to vertical.
3x10 Hip Extensions
1 min Support hold on PB (60s hold)
1 min PB L-sit work (15s holds)
1 min Tuck PL work (8s holds)
24 August 2010
1 min l-sit (15s holds)
1 min tuck PL (8s holds)
3 rounds of:
30m sprint with weighted backpack (two telephone directories, not sure what that weighs)
14 weighted killers
5 natural leg curls. These have got alot better.
1 min PB support
Stretching routine
27 August 2010
Three mins skipping
1 min PB L-sit work (15s holds)
1 min Tuck PL work (8s holds)
3x5 SLS
3x5 Tempo Natural Leg Curls
3x5 Tempo Body Levers
Stretching routine
28 August 2010
3 mins skipping
2 rounds:
60 sec shuttle runs
40' of jumping for height and distance
20 X Jumping squats
5 x Depth Jumps
2 x 30s Weighted Pike Stretch
29 August 2010
Fifteen minutes skipping
1 min PB L-sit (15s holds)
1 min Tuck PL (8s holds)
1 min 15s Support hold on PB
31 August 2010
Three mins skipping
1 min PB L-sit work (15s holds)
1 min Tuck PL work (8s holds)
1 min 15s PB Support
3x5 SLS
3x5 Tempo Natural Leg Curls
3x5 Tempo Body Levers. I did the variation moving from a vertical candlestick to 45 degrees and back up to vertical
Stretching routine
Stretching routine
2 September 2010
It was raining last night and I only got back in quite late after seeing a movie so it was a very short training session. The movie was actually really good, called "Boy", Maori film.
1 min PB L-sit (15s holds)
1 min Tuck PL (8s holds)
3x5 SLS
3x14 Weighted Killers
4 September 2010
Three mins skipping
1 min L-sit work (15s holds)
1 min Tuck PL work (8s holds)
1 min PB Support hold
3 rounds of:
14xWeighted Killers
5xNatural Leg Curls, assisted
5xBody Levers
Stretching routine
5 September 2010
18 mins skipping
1 min PB L-sit (15s holds)
1 min Tuck PL (8s holds)
1 min PB Support hold
7 September 2010
Three mins skipping
1 min PB L-sit (15s)
1 min tuck PL (8s)
1 min PB Support
5 x Natural Leg Curls Assisted
5 x 30m Sprints with weighted backpack
Stretching routine
9 September 2010
I felt pretty flat going into this session, so I toned it down a bit.
Three mins skipping
1 min PB L-sit (15s)
1 min tuck PL (8s)
30s Support hold
30s Bottom of dip hold
3 x 5 SLS
1 x 5 Body Levers
2 x 5 Leg lifts
Messed around a bit on my paralletes moving from L-sit to shoulder stand. I did better than I thought I would.
I can't wait for my finger to heal up, I'm getting bored with the range of exercises I am doing.
11 September 2010
Three mins skipping
1 min PB L-sit (15s)
1 min tuck PL (8s)
30s PB Support hold
30s PB bottom of dip hold
3 rounds of:
60s Shuttle Runs
5 Depth Jumps
5 Box Jumps
5 Jumping Deck Squats
3 PB L-sit to shoulderstand, not fully extended, mostly tucked.
Stretching routine
12 September 2010
18 mins skipping
1 min PB L-sit (15s)
1 min tuck PL (8s)
30s PB Support
30s PB Bottom of dip hold
3 PB L-sit to Shoulderstand, last one extended.
Stretching routine