FLeXi's Workout Log

Well, it's time to dive head first into an over-training schedule. Next 2 weeks, will be total chaos for every muscle in my body. Day 1 has been completed, and needless to say there is going to be nothing easy about this.

Morning:

XR L-Sit - 3 x 20s

Assisted OAC Hold - 4 x 15s each arm

SLS - 4 x 3 each leg (3011)

Seated Narrow MU - 1 x 2, 3 x 3 (404o)

Korean HSPU - 4 x 2 (4030)

Evening:

Podium Snatch Deadlift - 4x6x105, 1x6x100, 1x6x95, 1x6x90, 1x6x85 - (4010)

PB Dip - (35 lbs) - 6 x 5 (4010)

Pull-Up - 5 x 4 (3211)

DB Neutral Shoulder Press - 2x6x40, 1x6x37.5, 1x6x35, 1x6x32.5 (3020)

Morning:

Bulgarian PPPU - 4 x 4 (4011)

Tuck FL Row - 4 x 3 (3010)

Body Lever - 4 x 3 (5010)

Evening:

ATG Squat - (115 lbs) - 4 x 5, 1 x 6 (40x0)

GHR Piked - 5 x 6 (4010)

DB Chest Press - (45 lbs) - 3 x 8, 2 x 7 (4010)

Lean-Away Chin-Ups - 4 x 5, 1 x 4 (4010)

Morning:

XR Tuck L-Sit - 2 x 30s

90-90 Iso Hold - 3 x 20s

SLS - 4 x 3 each leg (3011)

Seated Narrow MU - 4 x 3 (404o)

Korean HSPU - 4 x 2 (4030)

XR Straddle BL

XR Flat Tuck FL

Evening:

Podium Snatch Deadlift - 4x6x115, 2x6x110, 2x6x105 (4010)

Pull-Up - 4 x 4, 1 x 3 (3211)

PB Dip - (35 lbs) - 3 x 6, 2 x 5 (4010)

DB Neutral Shoulder Press - 2x6x40, 1x6x37.5, 2x6x35 (3020)

So....weak.....so....sore.....

Morning:

Bulgarian PPPU - 4 x 4 (4011)

Tuck FL Row - 4 x 3 (3010)

Body Lever - 4 x 3 (5010)

Evening:

ATG Squat - (115 lbs) - 5 x 6 (40x0)

Lean-Away Chin-Ups - 3 x 5, 2 x 4 (4010)

GHR Piked - 5 x 6 (4010)

DB Chest Press - (45 lbs) - 3 x 8, 2 x 7 (4010)

Deadlifts...

Morning:

SLS - 4 x 4 each leg (3011)

Seated Narrow MU - 2 x 3, 2 x 2 (404o)

Korean HSPU - 4 x 2 (4030)

Giant Set: 2 Rounds

XR Support - 20s

XR Tuck FL - 20s

XR Tuck BL - 20s

Evening:

Podium Snatch Deadlift - 5x6x115, 1x6x110, 1x6x105, 1x6x100 (4010)

Pull-Up - 3 x 4, 1 x 3, 2 x 4 (3211)

PB Dip - (35 lbs) - 5 x 6 (4010)

DB Neutral Shoulder Press - 5x6x40 (4010)

Aha yes 1 day of rest tomorrow 8)

Morning:

Bulgarian PPPU - 4 x 4 (4011)

Tuck FL Row - 4 x 3 (3010)

Body Lever - 2 x 3, 2 x 2 (5010)

Evening:

ATG Squat - 1x8x115, 4x6x125 (40x0)

Lean-Away Chin-Ups - 2 x 5, 2 x 4, 1 x 3 (4010)

GHR Piked - 2 x 6, 3 x 5 (4010)

DB Chest Press - (45 lbs) - 2 x 8, 2 x 7, 1 x 6 (4010)

Well, I'm definitely overtrained. Strength has decreased significantly, not sleeping enough, and endless appetite. So now is the time for a few days of recovery (and hopefully growth), then test a few things and onto the next 6-day overtrain period.

Morning:

Peterson Step-Up - 4 x 6 (10 lb dbs)

Seated Narrow MU - 1 x 3, 1 x 2, 2 x 3 (404o)

Korean HSPU - 2 x 2, 2 x 1 (4030)

Evening:

Podium Snatch Deadlift - 3x6x115, 2x6x110, 1x6x105, 1x6x100, 1x6x95 (4010)

Pull-Up - 2 x 4, 3 x 3 (3211)

PB Dip - (35 lbs) - 2 x 6, 3 x 5 (4010)

DB Neutral Shoulder Press - 3x6x40, 1x6x37.5, 1x6x35 (4010)

Well now..After deciding to never use random weights in my routine again, I tested my max deadlift so I know what I should be lifting. Turns out I was lifting waaaaay too light, I was figuring my 1rm to be around 185, turns out it was 245 before my grip started to give out, hah! 8) So after who knows how many sets of singles I decided to do just 5x3 once I found my max lift. Everything went as planned so I'm happy with today being the last day before a few of rest.

XR Tuck FL - 3 x 25s

XR Tuck BL - 2 x 30s

Peterson Step-Up - 4 x 10 - 120s

Seated Wide MU - 4 x 2 (2020) 180s

OAC Negatives - 4 x 2 (5s) 180s

XR Bulgarian HSPU - 4 x 3 (2010) 180s

Evening:

Deadlift - 5x3x205 - 120s rest

Superset: 5 Sets

Close-Grip Chin-Up - 5x3x55 - 10s rest

Incline DB Curl - 5x3x30 - 120s rest

Superset: 5 Sets

PB Dip - 5x3x70 - 10s rest

Cl0se-Grip Bench Press - 5x3x155 - 120s rest

Morning:

XR L-Sit - 3 x 25s

Side Step-Up - 4 x 10 - 120s rest

XR Bulgarian Rows - 4 x 4 - 120s rest

PB L-Sit Lifts - 4 x 4 - 150s rest

Evening:

Front Squat - 6x3x145 - 90s rest

Pivot BB Row - 7x3x115, 3x3x120, 3x3x125 - 60s rest

Face Pulls - 4x8x30 - 60s rest

Morning:

XR Flat Tuck FL - 5 x 13s

XR Straddle BL - 7 x 9s

Peterson Step-Up - 4x8x9 - 120s rest

Seated Neutral MU - 1x2, 1x1, 2x2 (2020) - 180s rest

OAC Negatives - 4 x 2 (5s) - 180s rest

XR HSPU - 4 x 3 (2010) - 180s rest

Evening:

Deadlift (Alternated Grip) - 3x3x205, 2x2x215, 5x2x225 - 120s rest

Superset: 5 Sets

PB Dip - 1x2x75, 4x2x80 - 10s rest

Cl0se-Grip Bench Press - 5x3x155 - 120s rest

Superset: 5 Sets

Close-Grip Chin-Up - 5x3x55 - 10s rest

Incline DB Curl - 5x3x30 - 120s rest

Morning:

XR L-Sit - 2 x 30s

Scapula PPPU - 3 x 10

PB Tuck PL - 6 x 10s

Side Step-Up - 4x10x9 - 120s rest

PB Tuck PL Push-Up Negatives - 4 x 2 (5s) - 150s rest

XR Bulgarian Rows - 4 x 4 (1030) - 120s rest

PB L-Sit Lifts - 4 x 4 - 150s rest

Evening:

Upright Row Press (30 lbs) - 2 x 5 (4040)

DB Incline Chest Press - 10x4x65 - 60s rest

Pivot BB Row (V-Bar) - 5x3x120, 5x4x120 - 60s rest

Giant Set: 4 Sets

DB Shoulder Press - 4x3x52.5 - 10s rest

DB Lateral Raise - 4x4x17.5 - 10s rest

DB Bent-Over Lateral Raise - 4x3x30 120s rest

Reduced intensity day before I take a day for rest (I think I will anyways, see how I feel).

Morning:

Wall Straddle HS Press Negative - 4x2 (6s)

XR HS Press/Hip Raise - 4x3

XR HS - 8x30s

Evening:

Snatch - 10x2x85

Clean & Jerk - 10x2x95

Pull-Up - 4x3,4,4,3

Hanging Fist Clench - 4x6

Decided to work only pulling today, and take a rest day tomorrow. Day after will be upper body pressing in the morning followed by olympic lifting in the evening. Should be fun since I'm just learning these lifts.

Assisted Slow Seated MU to BL - 3 x 1 (11s)

Flat Tuck FL Pulls - 3x3

Towel Pull-Ups - 4x6

Hip Extensions - 3x10

Well, I woke up feeling ready to go but on my first set of XR Supports I quickly found out my biceps are a bit strained from training my muscle-up to back lever a couple days ago. Can barely lift a cup at the moment, so I decided to work pressing today with some oly lifts which was good. Found out exactly how hard it is to do heavy clean and jerks. I barely managed 135 lbs. It took a few attempts to get my balls in line to do it, but I did 2 sets of singles. So as long as I didn't fail entirely I'm good with it. Anyways tomorrow I'll be focusing solely on chest and hs presses, unless my biceps magically heal overnight.

Morning:

Korean Under-Grip HSPU - 4x2 (3010)

Superset: 3 Sets

PB L-Sit - 15s

Tucked Crank - x2

PB L-Sit Single Leg Extensions - 3x4

Evening:

Clean & Jerk - 2x1x95, 2x1x105, 2x1x115, 2x1x125, 2x1x135

Front Squat - 4x3x135 (20x0)

Push Jerk - 4x3x115

Hi,! Are you still on your fat adaptation diet? Is that any different from paleo? I think I'm gonna start it next week so I was wondering how it was working out for you.

I'm not eating super low carb but the highest it goes is usually 25% of my intake, mostly PWO though. I did low for the first bit and everything went fairly well, I'm one of the many who doesn't do well on high carb it seems. If your training is mostly strength oriented then give it a shot, it definitely gives you the energy you need to work with.

To answer the paleo question, it's the same foods just in different supply. High fat will go around a 50%/30/20 split between fats/protein/carbs. So it's still paleo, just different ratios for what you're eating.

As for my training today, I got my ass kicked by a couple injuries that decided to act up. Those being elbow tendinitis and the slight shoulder impingement. So we'll see how I'm feeling tomorrow, chances are I'll be forced to rest. I feel pretty good now though so I'm not too worried.

Morning:

Cast Wall Walks - 1x10

Giant Set: 3 Rounds

Meathook Pull - x2

Wall Straddle HS Press Negative - x2

Meathook Pull - x2

Piked HeS Press - x4

Meathook Pull - x2

Wrist Routine

Evening:

Power Clean - 7x3x95, 3x3x105 - 90s rest

Back Squat - 7x3x165, 1x3x170, 1x3x175, 1x2x180, 1x1x185 - 90s rest

Bench Press - 10x3x155 - 60s rest

More of a rest day today, did a lot of rotator cuff work trying to rid myself of this impingement. Found a few really good stretches which made everything feel a whole lot better which is great. Definitely will continue with them religiously. Aside from that..some sprinting which was awesome to do after so long. Oh, and my biceps should be nice and rested to do some training tomorrow 8)

Afternoon:

40 Yard Hill Sprint - x6

20 Yard Hill Sprint - x6

Not a bad day today, no pain in shoulder during movements which was great. Still some irritation outside the exercises though just with the daily movement. Hoping tomorrow the irritation is minimal at best so I can do a good day of pressing then get a day off followed by my reduced intensity day.

Morning:

XR Support RTI - 1x20, 1x25, 1x30

XR Flat Tuck FL - 6x10

XR Flat Tuck BL - 6x10

L Pull-Up Negatives - 4x3 (5s)

Tucked TOP Pulls - 4x3

Towel Pull-Ups - 4x7

Evening:

Cable BL-Maltese-Planche - 4x3x7.5 (5s hold each position)

Chin-Up - 10x3x35

1 Arm DB Row - 10x6x50

Alright time for a rest...

Morning:

PB Tuck PL - 12x5s

XR L-Sit - 6x10s

XR Bulgarian Push-Up - 4x4 (3010)

XR Bulgarian Dip - 4x3 (3020)

Korean HSPU Negatives - 4x4 (5s)

Evening:

Deadlift (Alt-Grip) - 10x3x185, 1x2x205, 1x1x225, 1x1x245

Cable IC Press - 4x5 (Notch 8)

Cable Reverse IC Press - 4x5 (Notch 3)

Last three days are as follows.

Morning:

XR RTI Support - 4x15s

XR Tuck FL - 3x20s

XR Tuck BL - 3x20s

PB Band Assisted Tuck PL - 6x10s

XR Push-Up - 4x4 (3010)

XR Inverted Curl - 4x4 (1030)

XR Tucked Front Pull Negative - 4x3 (4s)

Morning:

PB Tuck PL - 10x6s

XR Straddle BL - 12x5

XR Flat Tuck FL - 6x10s

XR Neutral MU Negatives - 4x4 (4s) - 150s rest

XR Standing Pelican - 4x4 (3020) - 120s rest

XR Tucked Reverse Crank - 4x4 - 120s rest

Evening:

Sprint/Walk - 25:00

Morning:

Sprint/Walk - 45:00

Evening:

Cast Wall Walks - 2x10

HeS RLL - 2x4x5

Wall HS Negative Straddle Press - 2x2 (4s)

XR HS - 2x15s, 10x20s

Freaky but fun doing SS on rings for the first time ever, fell a few times thankfully I have a roof to catch me so I can finish my routine instead of rolling down. Technically I ended up doing 5 rounds of the series due to forgetting certain movements or dropping. Only counted complete sets. May as well note I'm now up to 162 lbs from around 156, and it appears to be pretty much all lean mass which is excellent. Finding that extra calories/cheat days come in handy for gaining mass. Paired with the 10x3 template it's unstoppable.

Morning:

3 Rounds:

Seated Narrow MU to L-Sit, L-Sit press to SS, press to XR Support, reverse Wide MU to inverted hang, 2 Flat Tuck Tic-Tocs

XR L-Sit - 6x10s

PL Lean - 5x15s

GH - 4x15s

Evening:

Pull-Ups - 12x3

Lateral DB Raise - 12x3x17.5 (1030)

Bench Press - 12x3x155 (2010)

Nice list of training for the last few days.

Morning:

Embedded Tuck PL (6s) - Wall HeSPU - 4x4 (3010)

PB PL Lean - 4x15s

Embedded Straddle BL (5s) - Assisted OAC Negatives (4s) - 4x6

XR Straddle BL - 4x5s

Embedded Flat Tuck FL (10s) - Tucked Front Pull Negative - 4x3 (4s)

XR Flat Tuck FL - 2x10s

Bridge Wall Walks - 1x10

Evening:

Deadlift (Alternated Grip) - 10x3x185, 2x2x225, 1x1x245, 1x1x250, 1x1x2555, 1x1x260, 1x1x265, 1x1x270

Cable BL-Maltese-PL - 4x5x7.5 (3s hold each position)

Morning:

XR RTO Support - 6x10s

XR L-Sit - 6x10s

XR Bulgarian Row - 4x5 (1030) - 120s rest

XR Push-Up - 4x5 (3010) - 120s rest

XR Reverse Curls - 4x5 (1030) - 90s rest

Hip Extensions - 3x10

Evening:

Incline DB Press - 12x3x65 (1020)

Lean-Away Chin-Ups - 10x3 (1030)

Upright Row Press - 4x4x30 (4040)

Morning:

Walk/Run - 35:00

Evening:

Cable IC Press - 4x10 (Notch 7)

PB Dips - 4x16,10,10,9 - 60s rest

Pull-Ups - 5x6,5,4,4,4 - 60s rest

Pull-Up Negative - 3x1 (15s) - 60s rest

HLL - 12,7,7,6

Haven't done longer TuT sets in quite some time, forgot how painful it gets especially with bodyweight exercises.

Morning:

Adv. Frog Stand Practice (Palms forward on dumbbells) - 25:00

XR Standing Pelican - 4x4 (3010) - 120s rest

PB L-Sit Lifts - 4x4 - 120s rest

PL Leans - 3x20s

Bridge Wall Walks - 1x10

Evening:

XR Knee Push-Up Cross Extensions - 4x7 - 90s rest

XR Bicep Curls - 6x8 (1020) - 60s rest

XR Tricep Extensions - 5x8 (2010) - 60s rest

Knee PPP - 4x8 (3010) - 60s rest

XR Standing Rows - 4x8 (1030) - 60s rest

20/08/2012

XR Dips - 4x4 (3010)

HeSPU - 4x4 (3010)

XR Push-Up - 4x5 (3010)

Hip Extensions - 3x10

21/08/2012

Negative Wide-Grip Pull-Up (5s) - 4x4

FL Pull Tucked - 4x5

Towel Pull-Ups - 4x7

23/08/2012

PL Leans - 3x20s

Flat Tuck FL - 6x10s

Straddle BL - 12x5s

Narrow MU (Positive) - 3x3 (5s) - 180s rest

Standing Pelican - 4x4 (4010) - 120s rest

25/08/2012

Morning:

Pull-Ups - 12x3

PB Hollow Dips - 6x6

HeSPU - 12x3 (3010)

Bar PPP - 10x3

Evening:

XR Flies - 6x6 (3010) - 60s rest

XR Chin-Up - 5x4 (1030) - 60s rest

XR Tricep Extension - 6x6 (3010) - 60s rest

XR Row - 6x4 (1030) - 60s rest

26/08/2012

Morning:

PL Lean (15s) - Korean HSPU Negative (5s) - 4x4

XR Flat Tuck BL (15s) - Inverted Chin-Up (1030) - 4x5

XR Tuck FL (15s) - HLL Top Half - 4x3

Bridge Wall Walk - x10

Evening:

Deadlift - 6x2x225

BB Shrugs - 6x5x225

Weight Plate Shrugs - 4x5x180