14 September 2010
1 min PB L-Sit (15s)
1 min tuck PL (8s)
1 x 7 Cast Wall Walks
1 x 5 Pike Press HeS
1 x 7 Straddle Press HeS
1 min HS holds (15s)
Stretching routine
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Gavin's Workout Log
Started by Gavin Strelitz, May 12, 2010 · 468 Replies · 17,909 Views
16 September 2010
After talking with the doctor she is happy for me to start putting weight back on my finger, so I can start training upper body again. 
1 min PB L-sit (15s)
1 min tuck PL (8s)
40s of Ring Support RTO (10s)
2 reps of False grip hangs, 10s each.
Completed 2 rounds of:
10 foot Ag Walks
5 Russian Dips
5 PB dips
Maybe 1 or 2 swinging dips. These need alot of work and were quite funny to do. My timing is waaaaaay out.
Stretching routine.
Right, I'm back from a two week stint in South-Africa catching up with a mate for his wedding and visiting my aunt for her 60th. Had a great time all up and did a bit of training too.
19 September 2010
18 min skipping
1 min PB L-sit (15s)
1 min tuck PL (8s)
1 min HS (15s)
20th September 2010
3 mins skipping
1 min XR Support (10s)
1 min PB L-sit (15s)
2 sets of:
Embedded BL (Adv Tuck) + 5 Inverted Rows
Embedded XR Support + 5 Dips
Embedded FL (Adv Tuck) + 5 PPP
10 Bridge Wall Walks
21st September 2010
3 mins skipping
30s XR Adv Tuck FL (15s)
30s XR Adv Tuck BL (15s)
1 min XR Support (10s)
1 min PB L-sit (15s)
3 rounds of:
1 min skipping
5 Pull ups
5 Inverted Rows
False Grip Hangs (10s)
1 German Hang (15s)
1 Inverted Hang (15s)
27 September 2010
1 min PB L-sit (15s)
1 min Adv Tuck BL (15s)
1 min Adv Tuck FL (15s)
1 min XR Support (10s)
2 x Inverted Hangs (15s)
3 rounds of:
40' Senders
10 Squat Jumps
10 Box Jumps
5 Depth Jumps
28 September 2010
3 sets of Ring Strength 1
4 x 10s Inverted Hang
4 x 10s XR Support
4 x 10s German Hang
2 x 10 Wall Extensions
5 October 2010
3 mins skipping
3 rounds of:
5 x SLS
10 x Weighted Killers
5 x Natural Leg Curls
Stretching routine
11 October 2010
18 mins skipping
12 October 2010
3 rounds of:
60s Shuttle Runs
40' Senders (jumping for height and distance)
10 Jumping Deck Squats
5 Depth Jumps
2 x 30s Seated Toe Point Stretch
14 October 2010
3 mins skipping
3 x 5 NLC
3 x 5 SLS
1 x 5 Pushups
3 x 5 Body Levers in Adv Tuck
Stretching routine
17 October 2010
18 min skipping
19 Ocotber 2010
L-sit PB (15s)
3 x 5 SLS
3 x 5 NLC
1 x 5 Push ups
3 x 5 Leg lifts
5 Shoulder dislocates
Stretching routine
21 October 2010
3 mins skipping
PB L-sit (15s) x 2
Advanced Tuck FL 90/90 (15s) x 2
3 x 5 SLS
3 x 5 HLL
1 x 5 Pushups
Stretching routine
23 Ocotber 2010
3 mins skipping
PB L-sit (15s) x 2
Advanced Tuck FL 90/90 (15s) x 2
Advanced Tuck BL (10s)
3 x 5 SLS
3 x 5 HLL
1 x 5 Pushups
Stretching routine
24 October 2010
18 mins skipping
26 October 2010
PB L-sit x 2 (15s)
FL Adv Tuck 90/90 x 2 (15s)
BL Adv Tuck x2 (10s)
1 round:
5 x PPP
5 x Pull-ups
3 rounds:
5 x SLS
5 x HLL
10 x Shoulder dislocates
10 x Wall extensions
Stretching routine
28 October 2010
Week 1
PB L-sit x 2 (15s)
FL Adv Tuck 90/90 x 2 (15s)
BL Adv Tuck x2 (10s)
1 round:
5 x Dips
5 x Inverted Rows
3 rounds:
5 x NLC
5 x Circular HLL
10 x Shoulder dislocates
10 x Wall extensions
Stretching routine
30 October 2010
Week 1
PB L-sit x 2 (15s)
FL Adv Tuck 90/90 x 2 (15s)
BL Adv Tuck x2 (10s)
1 round:
5 x Assisted HeSPU
5 x Naners
3 rounds:
5 x SLS
10 x Back Extensions
10 x Shoulder dislocates
10 x Wall extensions
Stretching routine
31 October 2010
18 mins skipping
2 November 2010
Week: 2
PB L-sit x 2 (15s)
FL Adv Tuck 90/90 x 2 (15s)
BL Adv Tuck x 2 (10s)
1 round:
5 x PPP
5 x Inverted Rows
3 rounds:
5 x SLS
5 x HLL
10 x Shoulder dislocates
10 x Wall extensions
Stretching routine
4 November 2010
Really focussing on scapular retraction and form when doing my push/pull exercises.
Week 2
PB L-sit x 2 (15s)
FL Adv Tuck 90/90 x 2 (15s)
BL Adv Tuck x 2 (10s)
1 round:
5 x Dips
5 x Pull ups
3 rounds:
5 x Assisted NLC
5 x Circular HLL
10 x Shoulder dislocates
10 x Wall extensions
Stretching routine
6 November 2010
Week 2
PB L-sit x 2 (15s)
FL Adv Tuck 90/90 x 2 (15s)
BL Adv Tuck x2 (10s)
1 round:
5 x Assisted HeSPU
5 x Naners
3 rounds:
5 x SLS
10 x Back Extensions
10 x Shoulder dislocates
10 x Wall extensions
Stretching routine
7 November 2010
21 mins skipping
9 November 2010
Week: 3
PB L-sit x 2 (15s)
FL Adv Tuck 90/90 x 2 (15s)
BL Adv Tuck x 2 (10s)
1 round:
5 x PPP
5 x Inverted Rows
3 rounds:
5 x SLS
5 x HLL
10 x Shoulder dislocates
10 x Wall extensions
Stretching routine