Falcon's Log

6g BCAA

Warmup

3 Sets

SLS - 6 Left Leg Assisted (no band now, just slight help from L hand in the bottom), 6 Right Leg

5 Half GHR, 3 Negatives

10 Lunges 20kg

Shake, 10g protein, 10g glucose, 4800mg BCAA

5 sets - 1 minute rest

15 SL Calf Raises 20kg

3 sets - 2 minute rest

15 Wrist Curls 10kg

8 Biceps Curls 16kg (Left arm cluster - 4x4x2)

Isometric Splits

6g BCAA + shake

Contrasts

http://www.facebook.com/photo.php?v=2776843614478

Full Front Lever with false grip. I'm pretty close.

Some hand2hand acro today... knee body lever was much better, so was double planche, pics maybe tomorrow, maybe on friday.

I dunno if I'll do some prehab/rehab today, if, then I'll edit it in here.

HS

10x30s Freestanding - as long as possible (30s rest)

4m Rest

5x60s Stomach to wall (1m rest)

Still got it. Need to work more on them HSs

You see, I had it all written here and it got deleted. Damn this thing.

I'm pretty effed up by the way, rest day tomorrow and weekend.

Warmup

3 curcuits, no rest.

5 Powell Raises 3kg (INCREASE)

20 Blue TB Pull Aparts

20 PB Shrugs

10 DB Elbows 3kg (INCREASE)

20 Blue TB Face Pulls

30s XR Support

30 Wrist Circles Rice bucket, each direction

30s PB L

3 MU, fwd roll.

damn looks like I need a deload. Next week it is.

Kaboom.

My PC is fried, so Im using the other, that's why I didnt post much lately.

AM:

6x10s PL Lean

3x3 T PL PU

3x3 Wall PL PU

Front twisting

PM:

Warmup

4x20s Tuck PL

3x20s Adv. Tuck FL

(2:30 rest time)

8x3 FX PPP

6x3 Front Pulls (Mechanical Advantage)

3x3 PB Tuck Support to T PL

Holding 30s straddle arch, 30s straddle hollow in rest times

Finish with 2x10 Stick Dislocates (wide, shoulders are not good today), Wall Extensions.

Hell yeah.

Warmup

50 Adductor Flies 2kg (1kg on each leg)

5 Muscle Ups

6 HeSPU

8 L-Pullup

10 Cobra Press Negative

5 Assisted OAC

5 HeS Gatherings

4 RTO Dip

10 Ice Cream Makers

5 Straddle Reverse Yewkis

10 Towel Pullups

ouch.

AM:

7x10s PL Lean

5x5s Straddle FL

3 Rounds:

3 T PL PU

3 Adv Tuck FL Row (more opened hips)

4 XR PPP

Finish with 2x15s Straddle Hollow, Straddle Arch

Ahh yes, PPPs felt really good. Excited for PM workout.

PM:

Warmup

4x20s Tuck PL

3x20s Adv. Tuck FL

(2min. rest time)

8 FX PPP

6 Front Pulls (Mechanical Advantage)

Holding 2x15s Straddle Arch, 2x15s Straddle Hollow in the rest times

Finish with 100 2kg Adductor Flies, 2x10 Stick Dislocates, Wall Extensions.

Workouts in a row: 3

Overtrained: no.

Warmup

5 Muscle Ups

6 HeSPU

Leg Warmup

2x

5 SLS

5 Half GHR

2 Negative GHR

10 Lunges 18kg

3x

5 Right Leg SL Calf Raise

10 Left Leg SL Calf Raise

18kg

2x70 Adductor Flies 2kg

Isometric splits. :cry:

Workouts in a row: 4

Overtrained: nooooo, buut I need a new right forearm. Quickly.

Yea well... left forearm which has been inflamed for a long time is reasonably OK, but the right which was most of the time solid is now damaged as hell... what the ef is going on...

side split: 40cm

front split R: 29cm

front split L: 35cm

...

AM:

6x10s PL Lean

5x5s Straddle FL

3 Rounds:

4 T PL PU

3 Adv Tuck FL Row (more opened hips)

4 XR PPP

Finish with 2x15s Straddle Hollow, Straddle Arch

PM:

Warmup

4x20s Tuck PL

2x5s AT PL (kinda getting the feeling of that move.)

3x20s Adv. Tuck FL

(2min. rest time)

8 FX PPP

6 Front Pulls (Mechanical Advantage)

Holding 2x15s Straddle Arch, 2x15s Straddle Hollow in the rest times

Finish with 100 2kg Adductor Flies, 5x20s Straddle Hollow, 3x Weighted Pike w. Straddle Compression.

Workouts in a row: 5

Overtrained: Bad form because of the forearm, all the beastmode was depleted on static planche. Rest tomorrow

AM:

7x5s AT PL

4x10s PL Lean (I may add a video later, BUT HOLY SHIT THAT WAS BIG!)

5x5s Straddle FL

3 Rounds:

3 T PL PU

3 Adv Tuck FL Row

4 XR PPP

Finish with 2x15s Straddle Hollow, Straddle Arch

DO BODYLEVERS IN PM WORKOUT!!!

PM:

Warmup

5x20s Tuck PL

4x20s Adv. Tuck FL

6 Body Levers Negative with 3s hold at bottom

5 FX PPP

5 Front Pulls (Mechanical Advantage) (I dont really understand how to go up in anything harder than tuck :?: )

Holding 2x20s Straddle Hollow in the rest times

Finish with 50 4kg Adductor Flies, 4x15s Straddle Hollow 4kg (2 on each leg), 4x Weighted Pike w. Straddle Compression.

AM:

5x5s AT PL

5x10s PL Lean

5x5s S FL

10x4 SL FL

3 Rounds:

3 T PL PU

3 Adv Tuck FL Row

4 XR PPP

Finish with 2x20s Straddle Hollow, 2x15 Flies in Straddle Arch

PM:

TESTING

Warmup

Max Tuck PL:

40 seconds

30 seconds

Max Advanced Tuck FL:

37 seconds

27 seconds

2 Rounds:

6 Body Levers Negative with 3s hold at bottom

5 FX PPP

5 Front Pulls (Mechanical Advantage)

Holding 2x20s Straddle Hollow in the rest times

Finish with 4x20s Straddle Hollow, 2x Weighted Pike w. Straddle Compression.

Cycle completed.

On Days: 7

Off Days: 3

Workouts in the cycle: 12

Specific Workouts in the cycle: 10

Overtrained: No. :twisted:

3 curcuits, no rest:

15 TB Scap Pushups

5 Powell Raises 4kg

10 PB Shrugs Low L

10 DB Elbows 3kg

20 Blue TB Pull Aparts

10 Trap3 4kg

30 Wrist Circles Rice bucket, each direction

15 Biceps Curls belt 11kg

50 4kg Adductor Flies

Some iso sidesplits

More work on flexbility! More!!!

Warmup

AT PL

4x5s

T PL

2x20s

Standing full from ball attempts

http://www.facebook.com/photo.php?v=2928881015318

Some front twisting attempts

6 cycles of Ring Support

5x15s RLL Straddle Hold 2kg

5x20s Straddle Hollow

2x50 4kg Adductor Flies

Sidesplit was very painful so decided not to stretch.

Dynamic Leg Lifts

Warmup

4x5s AT PL

2x20s T PL

2x20s AT FL

Mixed Rehab/Strength session:

2x:

15 TB Scap Pushups

4 RTO Dips

5 Powell Raises 4kg

10 PB Shrugs Low L

4 Advanced Tuck Front Lever Rows

10 DB Elbows 3kg

20 Blue TB Pull Aparts

10 Trap3 4kg

5 Tuck Planche Pushups

30 Wrist Circles Rice bucket, each direction

15 Biceps Curls DB 10kg

BY THE WAY

i did SLS not warmed up and when going down on the left leg, I felt crack and some severe pain in meniscus area, its gone now but I will substitue SLS for shirmps until Ill have strength to do them correctly.

5 sets:

5 The Shrimp Intermediate

5 Harop Curl

90 sec rest

Lower leg finisher

50 reps of jump rope (or just jumping) in place with right leg (No knee bend - calf work only)

60 sec of standing on right leg only with eyes shut

50 reps of jump rope (or just jumping) in place with left leg (No knee bend - calf work only)

60 sec of standing on left leg only with eyes shut

Perform 2 total sets, do not rest between exercises

2 minute rest

RLL Straddle Hold 2kg 5x15s

Straddle Hollow 4x20s

50, 100 4kg Adductor Flies (Increase weight next time)

Isometric Sidesplit

AM:

Warmup

8x5s AT PL

5x10s PL Lean

5x5s S FL

4x10s SL FL

3 rounds:

4 T PL PU

3 AT FL Row

4 XR PPP

Hold 3x20s Straddle Hollow in rest times

AT PL wasn't exactly the best :/

PM:

Warmup

6x20s T PL

4x20s AT PL

3 Rounds:

8 FX PPP

5 Body Levers to 45°

6 Press to T PL

Holding 2x30s Straddle Hollow in the rest times

Warmup

Dynamics

Mobility

5 sets:

5 The Shrimp Intermediate Right leg, 8 The Shrimp Begginer Left leg

5 Harop Curl

90 sec rest

Lower leg finisher

50 reps of jump rope (or just jumping) in place with right leg

60 sec of standing on right leg only with eyes shut

50 reps of jump rope (or just jumping) in place with left leg

60 sec of standing on left leg only with eyes shut

Perform 2 total sets, do not rest between exercises

2 minute rest

RLL Straddle Hold 2kg 5x15s

Straddle Hollow 5x20s

3x30 6kg Adductor Flies

Isometric Sidesplit finished with 3 minute clasp knife.

I will not walk tomorrow.

Warmup

8x5s AT PL

5x10s PL Lean

6x5s S FL

4x10s SL FL

3 rounds:

4 T PL PU

5 Body Lever as low as possible

4 AT FL Row

5 XR PPP

Hold 2x20s Straddle Hollow, 2x20s Straddle RLL in rest times

DB Planche Press - Bulgarian Dropsets

1. Round:

20kg - 1

18kg - 3

16kg - 6

14kg - 8

2. Round:

20kg - 1

18kg - 4

16kg - 5

14kg - 8

Finish with 2x10 Stick Dislocates, 2x Weighted Pike w. Straddle Compression.

Contrast showeeers!

10 minutes of HS

12 Ring Support Cycles

Leg Mobility

Dynamics

RLL Straddle Hold 2kg 8x15s

Straddle Hollow 8x15s

2x30 6kg Adductor Flies

Light isometrics.

Warmup

4x25s T PL (not OK form but PROGRESS!)

4x20s AT FL

3 Rounds:

8 FX PPP

6 Body Levers to 45°

8 T FL Row

6 Press to T PL

Holding 2x20s Straddle Hollow, 2x20s Straddle RLL in the rest times

Finish with 5x20s Straddle RLL

10 Minutes of HS

Leg Mobility

Dynamics

4 sets: (time issues)

5 The Shrimp Intermediate Right leg, 10 The Shrimp Begginer Left leg

5 Harop Curl

90 sec rest

2 sets:

50 reps of jumping in place with right leg

60 sec of standing on right leg only with eyes shut

50 reps of jumping in place with left leg

60 sec of standing on left leg only with eyes shut

2 minute rest

RLL Straddle Hold 10x20s

Straddle Hollow 10x20s

3x30 6kg Adductor Flies

Sidesplit Clasp Knife

Sidesplit ~3:50 hold at lowest

I might be a masochist. ( )

Warmup

8x7s AT PL

3x10s PL Lean

5x5s S FL

4x10s SL FL

3 rounds:

4 T PL PU

3 Body Levers

3 AT FL Row

4 XR PPP

Hold 2x20s Straddle Hollow, 2x20s Straddle RLL in rest times

DB Planche Press - Bulgarian Dropsets

1. round:

20kg - 1

18kg - 4

16kg - 8

2. round:

20kg - 2 (second was... shitty )

18kg - 5

16kg - 8

Finish with 2x10 Stick Dislocates, 4x Weighted Pike w. Straddle Compression.