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Started by MH87, September 7, 2011 · 152 Replies · 8,217 Views
Mid-twenties male here. Started working out in 2009, and got more serious in 2010. Went from bodybuilding, to gymnastics training and I pretty much got hooked after playing around with hand stands, which also helped heal a back injury from weight lifting.
I do a lot of the basics stuff, as you can see here in my log. I've also experimented with pretty much all kinds of diets.
So anyway, welcome to my log!
Will be updating stats every now and then...Possibly post pics and stuff
Nutrition & diet:
Intermittent fasting. Wake up around 7 am, and fast until 1 pm-3 pm. (except if I'm doing a workout early)
Supplements:
Creatine
Glutamine
Multi-vitamin
Magnesium
Vitamin D
1000 mg vitamin E,
50-100 mg B6, B1, B2
4 x 500 mg fish oil
(300 mg omega-3, 160 mg EPA, 100 mg DHA pr. capsule)
and 2 capsules Sci-MX Nutrition ZMA+ Hardcore pr. day
(180 mg Vitamin C, 6 mg B6, 9 mg Pantothentic acid, 257 mg Magnesium, 22.5 mg Zinc, 225 ug Iodine)
September 7
1 hour practice on false grip muscle ups, false grip pull ups. Then 1 hour of GTG-type sets of strict chin ups.
September 8
Started 4:35 pm. Finished by 5:20
3 x 30 push ups
10 x 10 ring dips
September 10
35 mins of HS practice outside
Got home... had some coffee.
next part 2:35-4:35 pm = done.
5x Front lever - flat tuck
5x Back Lever - flat tuck extending to straddle
1x8 HePU (wall)
1x8 Front lever flat tuck pull ups
5x Ring Support Position holds
15 chin ups > 12 chin ups > 15 ring dips > 8 chin ups > 8 ring dips > 4 HePU (wall)
PB L-sit > 10 chin ups > PB L-sit > 8 chin ups > PB L-sit > 6 chin ups > PB L-sit
5x Planche tuck on floor
10 weighted chin up singles with 20 kg > 5 negative ring dips with 20 kg
5 weighted chin up singles with 20 kg > 5 negative ring dips with 20 kg
September 11
wrist/forearm training
Started by doing false grip hangs on the chin up bar.
Hold for 5 sec, do a slow pull up, down and hold for another 5 sec. Did that 5 times.
Then 5 x 5 false grip pull ups on the rings
+ 20 mins HS practice outside later that night
September 12
7:00-8:00 pm - Weighted chin ups with 20 kg, 14 x 5
Here I did sets of 3 reps, and then following up with 2 more reps done as singles. Remove weight-belt, rest for a bit, and repeat
9:00-10:00 pm explosive false grip pull ups on rings, 10 x 5
regular chin ups 3 x 15
September 15
9:00-10:00 pm - seated muscle up practice on rings... working on gaining some strength in the transition.
September 16
35 mins HS work outside
1x 10 HePU (wall)
+40-45ish mins LISS cardio 7 km
September 18
1 hour muscle up practice, more transition work
September 20
3x Back Lever - flat tuck pulls
3x L-sit on floor
3x Front Lever - flat tuck
muscle up attempts
attempt 1.... got stuck in the transition
attempt 2.... got through transition but didn't steady the rings in the dip in that second attempt and just sort of tumbled down.
attempt 3.... blehh
attempt 4....!! YESS!
not 100% strict.. using a little kip..uhh.. or momentum from getting on the rings swinging a bit! Not really kicking with my legs.. anyway still very very happy.. this move really frustrated me when i first started doing rings.. I was really thinking I could just go nuts with these right away, I felt strong and I thought that the move it self would be really easy.. But no. That was a humbling lesson. Now it took a little less than 3 weeks of actual muscle up training and there it is! 
Going to keep working these and going for the strict version.
Did another 9 singles of muscle ups... So a total of 10.
finished the work out with some planche training.
3x planche tuck on floor
1x adv frog stand
1x8 planche tuck on PB negative push ups holding bottom position and squeezing
+ a quick cardio session.
5 x 100 meter hill sprints
September 23
Gently easing into more muscle up training.
Alot of focus on the negative phase, trying to slowly lower my body down after each rep as much as possible.
3:25-4:10 pm: 20x muscle up singles
+ 20 min HS work and 1 x 100 m hill sprint
September 25
11:25 am-12:00pm: 25x Muscle up singles
12:10pm-12:40 - HS work... and then about 10 mins of hs press work on PB. Going to just try it like Beast Skills next time... (link.... http://www.beastskills.com/tutorials/tutorials/40)
+ 3 x 100 m hill sprints
& 1 x 9 HePu (wall) (... almost hit failure at rep 9.. Need to be 100% fresh for these)
Wanted to try out some weighted push ups too
1x5 (warm up set) + 1x10 weighted push ups (+20 kg)
1x5 (warm up set) + 1x10 weighted chin ups (+20 kg)
September 26
45 min LISS cardio 7 km
September 28
2:35-3:15
1x30, 1x60 push ups
3x8 HePu (wall)
3x Front Lever straddle - negative pulls
3x Back Lever - flat tuck extending to straddle
3x L-sit on floor
1x6 360 flat tuck pull
+ 5 x 100 meter hill sprints
and 2.5 mins HS work just focused on getting a few long holds
and a little planche training during the evening.
September 30
40 mins HS work
October 1
45 min LISS cardio 7 km
October 2
2:00-2:35 pm
25x Muscle up singles
2:35-2:55 pm
5x10 pull ups (parallel grip)
3x10 ring dips
1x30 push ups
+ some muscle up transition work during the evening with negatives
October 4
warm up...
2x 30 push ups
09:50-10:25 am
35x Muscle up singles
10:25-10:45 am
5x12 pull ups (parallel grip)
3x13 ring dips
1x36 push ups
planche training during the evening,
doing some planche tuck holds on floor and working 2-3 rep sets of planche tuck push ups on PB
starting on working ring planche progressions...
October 5
5x Planche tuck on rings.
Working on getting hips leveled with shoulders
October 6
5x Front lever straddle - negative pulls
+ 12x Planche tuck on rings
October 7
warmed up with some muscle up transition negatives
6x seated strict muscle up attempts (Muscle-ups - XR seated)
wasn't getting through the transition due to not pulling with enough power.
Attempt 7 - Got it.
5x1 Muscle ups - XR seated
5 reps in 50 mins lol.
October 10
2:15-3:00 pm
1x10, 1x8, 1x6 HePu (wall)
3x Front Lever straddle - negative pulls
3x Back Lever flat tuck extend to straddle
2x Front Lever flat tuck
3x Planche tuck on rings
2x Ring support position hold
+ some muscle up work
only training with strict dead-hang muscles up from now on - no kip/momentum, nada
5:45-6:20 pm
6x Muscle up singles
failed 10 times in a row trying to get the 7th rep.. Decided that's enough for today.
October 12
30 mins HS press work...
Now this is no fun practicing at home in your apartment..
probably getting a gym membership this winter for training stuff like this.
October 13
early morning: 20 min HS work
3:10-3:55 pm
1x13, 1x10, 1x8 HePu (wall)
3x Front Lever straddle - negative pulls
3x Back Lever flat tuck extend to straddle
2x Front Lever flat tuck
3x Planche tuck on rings
2x Ring support position hold
+ 5 x 100 meter hill sprints