October 15
30 mins HS work
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MH87's log
Started by MH87, September 7, 2011 · 152 Replies · 8,217 Views
October 16
1:50-1:55 pm: 1x5, 1x5 superset - OAC negative
1:55-2:25 pm: 11x muscle up singles
+ 3 x 100 meter hill sprints
+ 1x21 chin-ups
October 18
3:50-3:55 pm: 1x5, 1x5 superset - OAC negative
3:55-4:25 pm: 10x muscle up singles - failed a lot of reps today, not enough energy
+1x22 chin ups
did another 10 muscle up singles during the evening. No failed reps.
October 20
50 mins HS work
October 21
I feel like sometimes its really easy to accidently cheat on wall-HePUs, which is no good. so I'm going for working on getting the wall HePu as strict as possible. also added 2 sets of flat tuck back levers to the work out
12:05-12:50 pm
3x sets of HePu (wall)
3x Front Lever straddle - negative pulls
3x Back Lever flat tuck extend to straddle
2x Front Lever flat tuck
2x Back Lever flat tuck
3x Planche tuck on rings
2x Ring support position hold
+ 3 x 100 meter hill sprints
+ 5x20, 1x16 standing curls with 2x8 kg dumbbells
+ 5x L-sit on floor
October 22
5x tuck planche on PB
3x L-sit on PB
5x2 tuck planche push ups on PB
October 23
morning: 20 mins HS work
evening: 45 mins HS work
also did some hollow position holds on the floor
October 24
1x10 Weighted chin ups +20 kg / 45 lbs
1x7, 1x6, 1x7 Weighted chin ups +25 kg / 55 lbs
1x21, 1x19, 1x20 chin ups
2x20 standing curls with 2x8 kg dumbbells
October 27
30 mins HS work
2x hollow position holds
3x L-sit on PB
+ muscle up negatives
3x hollow position holds
3x L-sit on floor
October 29
30 mins HS work
October 30
12:20-1:05 pm
3x set of HePu (wall)
3x Front Lever straddle - negative pulls
3x Back Lever flat tuck extend to straddle
2x Front Lever flat tuck
2x Back Lever flat tuck
3x Planche tuck on rings
2x Ring support position hold
+ 3 x 100 meter hillsprints
+ 30 mins late night HS work
October 31
Bored during school lunch break today: 15 mins HS work.
+ evening workout: muscle ups GTG style and muscle up negatives
November 1
LISS cardio 4 km
November 5
45 mins HS work
November 7
Did a little HS work during lunchbreak 11:30-ish am
did 2 planche tuck on floor before the work out.
7:50-8:35 pm
3x set of HePu (wall)
3x Front Lever straddle - negative pulls
3x Back Lever flat tuck extend to straddle
2x Front Lever flat tuck
2x Back Lever flat tuck
3x Planche tuck on rings
2x Ring support position hold
November 9
1x12 Weighted chin ups +20 kg / 45 lbs
1x7, 1x6, 1x7(+1) Weighted chin ups +25 kg / 55 lbs (+1 dropset rep after the 3rd set so 1x7+1 reps or 1x8)
1x23, 1x18 1x17 chin ups
2x20 standing curls with 2x8 kg dumbbells
November 12
early workout: 45 mins HS work
+ gtg muscle up singles during evening
November 13
5 x 100 meter hillsprints
evening:
3x L-sit on PB
1x front lever flat tuck
1x back lever flat tuck
November 16
3:40-4:25 pm
3x set of HePu (wall)
3x Front Lever straddle - negative pulls
2x Back Lever flat tuck extend to straddle
2x Front Lever flat tuck
2x Back Lever flat tuck
3x Planche tuck on rings
2x Ring support position hold
(Cut back lever straddle extensions down to 2 sets)
+3x hollow position holds on floor
5:55-6:45 pm
10x10 chin ups
+ 2x20 standing curls with 2x8 kg dumbbells
+ 3x 100 meter hillsprints
November 17
35 mins HS work
+ 3x10 ring dips
November 18
2:15-2.50 pm
10 muscle ups
+ 20 mins HS work
+ 5x tuck planche on floor
+ 3x 100 meter hillsprints
November 19
25 mins HS work...
my freebalancing HePu is getting pretty decent. 
Anyway.. Then I went home and had a short 15 minute break and a cup of coffee and then proceeded with my workout.
Added 2 sets of L-sit to the workout, so the timeframe is up to 50 mins instead of 45 mins.
12:35-1:25 pm
3x set of HePu (wall)
3x Front Lever straddle - negative pulls
2x Back Lever flat tuck extend to straddle
2x Front Lever flat tuck
2x Back Lever flat tuck
3x Planche tuck on rings
2x Ring support position hold
2x L-sit on floor
2:45-55
3x10 ring dips
After that, 5 x 100 meter hillsprints
+1x Front lever flat tuck & 1x Back lever flat tuck
4:55 pm
10 mins HS work
+ 3x20 standing curls with 2x8 kg dumbbells
November 20
LISS cardio: 3 km
November 21
I'm currently studying and a few times a week I have this 1 hour break at school, so I got permission to use their gym which means more hand stand work. also going to be changing my regular workout to something different.
AM workout: 45 mins HS work
3:55-4:40 pm
3x set of HePu (wall)
3x Front Lever straddle - negative pulls
2x Back Lever flat tuck extend to straddle
2x Front Lever flat tuck
2x Back Lever flat tuck
3x Planche tuck on rings
2x Ring support position hold
2x L-sit on floor
+ 2x20 standing curls with 2x8 kg dumbbells
+ LISS cardio 2 km
November 22
LISS cardio 2 km