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Started by MH87, September 7, 2011 · 152 Replies · 8,217 Views
January 24
LISS cardio + sprints 2 km
January 25
AM: 45 mins HS work + flag
PM workout:
3:50-4:15 pm
3x Planche tuck on floor
3x L-sit on floor
3x Ring Support Position hold
4:15-5:00 pm
5x Front Lever flat tuck
5x Back Lever flat tuck
1x4 360 pulls flat tuck
+ evening LISS cardio + sprints 2 km
January 26
LISS cardio 5 km
January 27
1:40-2:25 pm
1x15 chin ups
8x10 chin ups
1x5 chin ups
4:10-4:40 pm
5x10 chin ups
6:30-6:55 pm
5x10 chin ups
January 28
1:50-2:35 pm
10x10 ring dips
4:20-4:40 pm
5x10 ring dips
4:50-5:40 pm
15x5 ring dips
January 29
1 km LISS cardio + 5 sprints
January 30
7:05-7:30
3x Planche tuck on floor
3x L-sit on floor
2x Ring Support Position hold
7:30-8:15pm
5x Front Lever flat tuck
5x Back Lever flat tuck
the usual... 
January 31
fasted state LISS cardio 3 km
February 1
AM: 45 min HS work + flag
5:55-6:20 pm
3x Planche tuck on floor
3x L-sit on floor
3x Ring Support Position hold
6:20-7:05 pm
5x Front Lever flat tuck
5x Back Lever flat tuck
1x3 360 pulls fat tuck
+ late evening LISS cardio 3 km
February 4
LISS cardio 5 km
6:25-6:45 pm
5x5 weighted chin ups (+20 kg)
6:50-7:30 pm
10x3 weighted ring dips (+10kg)
7:30-7:50 pm
5x10 pull ups parallel grip
February 5
3:40-4:05 pm
6x10 chin ups
Late evening LISS cardio 7 km
February 6
AM: fasted state LISS cardio 3 km
2:55-3:45 pm
1x15 ring dips
7x10 ring dips
3x5 ring dips
5:15-5:40 pm
5x10 ring dips
6:05-7:45 pm
20x5 ring dips
Time to eat! stir-fried brown rice, beetroots, broccoli, chicken, minced beef, minced pork. Win.
9:00 pm+
5 sets lateral raises (7 kg dumbbells)
High reps and good form for this exercise is key.
Adding Lateral raises on push days, bicep curls on pull days.
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Random food for thought - easy pre/post-workout meal.
Whey shake with oats.
50 grams oats, 1 scoop whey (37g) + just enough water to make it blend.
Oats: 175 kcal – 7 g protein, 26 g carbs, 3,25 g fat.
Whey: 146 kcal - 28 g protein, 1.5 g carbs, 3 g fat.
Total: 321 kcal – 35 g protein, 27.5 g carbs, 6,25 g fat.
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February 8
1:45-2:45 pm
1x15 chin ups
10x10 chin ups
2x5 chin ups
1 set bicep curls (12.5 kg dumbbells)
7:15-7:35 pm
25 reps weighted chin ups (+20 kg)
7:35-7:40 pm
1x front lever flat tuck, 1x back lever flat tuck
7:40-7:45 pm
1x3 OAC-negatives per arm
February 11
1:05-2:00 pm
1x10, 15x5 weighted chin ups (+10 kg)
+1x15 bicep curls (12.5 kg dumbbells)
2:30 pm
LISS cardio 3 km
3:00-3:30 pm
4x15, 1x12 bicep curls (12.5 kg dumbbells)
3:40-4:00 pm
5x10 chin ups (parallel grip)
February 14
5:00-5:30 pm
3x Front lever flat tuck
3x Back Lever flat tuck
1x L-sit (floor)
only had time for a quickie..
February 15
3:30-4:15 pm
10x10 chin ups
4:30-5:05 pm
10x3 weighted chin ups (parallel grip, +15 kg)
5:25-5:45
1x15, 1x13, 3x10 bicep curls (12.5 kg dumbbells)
meal plan example:
Meal 1 – first meal of the day, at noon.
Whey shake with oats.
Total: 321 kcal – 35g p, 27.5g c, 6,25g f.
Meal 2 – 2-3 hours later
Whey shake with oats.
Total: 321 kcal – 35g protein, 27.5g carbs, 6,25g fat.
Meal 3 – dinner
500 grams minced pork, 12% fat: 950 kcal - 100g p, 60g f
400 grams broccoli: 136 kcal – 11.4g p, 26g c, 1.48g f
100 grams black olives – 0.8g p, 6.6g c, 9.54g f
Total: 1191 kcal – 112.2g p, 32.6g c, 71.02g f
Meal 4 – late night
Whey shake with oats.
Total: 321 kcal – 35g p, 27.5g c, 6,25g f
Total: 2154 kcal – 217g protein, 115g carbs, 89.7g fat.
February 18
1:45-2:00 pm
5x Front lever straddle negative pulls
2:00-2:20 pm
3x Front lever flat tuck
3x Back lever flat tuck
2:20-2:35 pm
5x L-sit on floor
2:45-3:20 pm
8x1 weighted chin ups (+35 kg)
3:25-3:40 pm
1x4, 2x3 360 pulls flat tuck
3:40-3:45 pm
3x Ring support position hold
February 20
2:50-3:30 pm
1x10 ring dips
10x1 weighted ring dips (+25 kg)
3:35-3:55 pm
5x5 weighted ring dips (+10 kg)
4:00-4:20 pm
5 sets lateral raises (7.5 kg dumbbells) - (15-20 rep sets)
late night:
10 sets lateral raises (7.5 kg dumbbells)
F*** it! Decided to start on FL straddle holds after doing negatives and managing to get decent holds while doing em.
BL straddle was good to go as well.
February 22
3:30-3:40 pm
3x Front lever straddle negatives
3:40-4:00 pm
3x Front lever straddle - extended to straddle position from flat tuck position
3x Back lever straddle – pushing out to straddle from pike position – 3rd hold was sweeet!
Already at this point I started feeling a bit fatigued.
4:10-5:05 pm
10x10 chin ups
+ 3x set bicep curls (12.5 kg dumbbells)
Did a few more exercises after dinner.
3x L sit
3x Ring Support position
3x Biceps curls (12.5 kg dumbbells)
2x hollow body position holds on floor
2x hanging on the chin up bar
2x shoulder dislocation sets
February 24
3x tuck planche
3x ring support
5x sets HePu (wall) – 3-4 rep sets.
1x17, 2x14 chin ups
5x sets Bulgarian XR dips – these are tough... In a reallly good way! 2-3 rep sets.
3x FL straddle negatives
3x FL straddle
3x BL straddle
3x Biceps curls (12.5 kg dumbbells)
3x Lateral raises (7 kg dumbbells)
In a few months, after leaning out some more, I will put up some proper pics
February 27
3x tuck planche
5x sets XR Bulgarian Dips
3x L-sit
3x sets lateral raises (7 kg dumbbells)
February 29
3x Front lever straddle negatives
3x Front lever straddle
3x Back lever straddle
1x5, 2x6 weighted chin ups (+20 kg)
1x set biceps curls (12 kg dumbbells)
March 01
35 mins HS work – HS holds, HePus
3x sets biceps curls (12 kg dumbbells)
3x sets lateral raises (7 kg dumbbells)
Took it easy on volume this week.
Also did some HS work last weekend.. Max on freestanding HePus so far is 2 reps with head touching the ground.
March 03 – 30 mins HS work.
March 04 – LISS cardio 2 km
March 05
3x FL straddle negatives
3x FL straddle
3x BL straddle
1x5, 2x6 weighted chin ups (+20 kg)
3x set biceps curls (12 kg dumbbells)
March 07
3x Planche tuck – getting more comfortable, working on raising hips
3x sets HePu (wall) 4-5 rep sets
5x sets Bulgarian Dips XR
5x lateral raises (7 kg dumbbells)
March 09
40 minutes Muscle up training
3x FL straddle
3x BL straddle
5x10 chin ups
3x sets Bulgarian Dips XR
3x set biceps curls (12 kg dumbbells)
3x lateral raises (7 kg dumbbells)
2x L-sit
2x planche tuck
March12
35 mins HS work
3x planche tuck
5x bulgarian xr dips
5x lateral raises
March14
1x15, 1x13, 1x10 pull ups
3x FL straddle – hips are still so piked lol when I extend from flat tuck.
3x BL straddle – BL straddle is very solid though.
2x6, 1x5 weighted chin ups (+20 kg)
3x set biceps curls (12 kg dumbbells)
3x10 chin ups (parallel grip)
2x set biceps curls (12 kg dumbbells)
March17
3x sets HePu (wall)
2x7, 1x6 weighted chin ups (+20 kg)
5x FL straddle
3x BL straddle
March 19
1x15, 1x13, 1x11 pull ups
3x FL straddle
3x BL straddle
5x set biceps curls (12 kg dumbbells)
March 21
15 mins HS work – the usual, HS holds, walks, freestanding HePus...
3x planche tuck
5x bulgarian dips XR
3x lateral raises (7kg dumbbells)
March 22
5x 100 m hillsprints
March 23
20 mins HS work
1x7, 1x6, 1x5 weighted chin ups (+20kg)
3x sets bulgarian dips XR
3x biceps curls (12 kg dumbbells)
3x lateral raises (7kg dumbbells)
and a quick 5-10 min jog/sprints
March 24
3x 100 m hillsprints
March 25
5 km cardio
March26
2 km fasted state LISS cardio
10 mins HS work
3x tuck planche
3x sets HePu (wall)
5x sets bulgarian dips XR
5x lateral raises (7kg dumbbells)
March27
2 km cardio
3x100 m hillsprints
March 28
1x17, 1x11, 1x10 pull ups
3x FL straddle
3x BL straddle
3x biceps curls (12 kg dumbbells)
March 30
1x16, 2x13 pull ups
2x sets HePu (wall)
3x FL straddle negatives
3x BL straddle
2x FL flat tuck - able to get some really long holds on these now muhahah
2x sets XR bulgarian dips
3x biceps curls (12 kg dumbbells)
- ate food
2x lateral raises (7kg dumbbells)
10 mins HS work
3x lateral raises (7kg dumbbells)
April 02
2x6, 1x5 weighted chin ups (+25 kg)
3x FL straddle
3x BL straddle
1x12 pull ups (parallel
5x sets biceps curls (12 kg dumbbells)
April 03
3x 100 m hillsprints
April 05
2:25-3:10: 15 Muscle ups
3x sets biceps curls (12 kg dumbbells)
3x sets lateral raises ( 7kg dumbbells)
3x 100 m hillsprints
2x sets lateral raises ( 7kg dumbbells)
That's it for this week.
April 11
3x5 weighted chin ups (+25 kg)
3x FL straddle
3x BL straddle
3x sets biceps curls (12 kg dumbbells) – weights feeling liight.
3x 100 m hillsprints
April 13
3x planche tuck
10 minutes 5 Muscle ups
3x sets HePu (wall)
3x sets XR bulgarian dips
3x sets lateral raises ( 7kg dumbbells)
April 14
5x 100 m hillsprints
Muscle ups are still tough. No swing... It just goes like BOOM!! Still trying to improve the technique.
able to pop out 2 in a row now. managed to do one without false grip this workout.
I attribute this success to recent large amounts of bbq hot wings.
April 16
1x5, 2x6 weighted chin ups (+25 kg)
3x FL straddle
2x FL flat tuck
3x BL straddle
3x sets biceps curls (12 kg dumbbells)
3x 100 meter hillsprints
April 18
3x planche tuck
3x HePu (wall)
3x sets xr bulgarian dips
3x sets lateral raises ( 7kg dumbbells)
LISS cardio 2.5 km
April 19
AM fasted state LISS cardio 2 km
April 21
6 muscle ups
1x15, 1x14 chin ups
2x sets xr bulgarian dips
1x FL flat tuck, 1x BL straddle
3x sets biceps curls (12 kg dumbbells)
2x sets lateral raises ( 7kg dumbbells)
3x 100 m hillsprints
+ LISS cardio 2.5 km
My damn chin up bar broke... So I'm stuck with doing muscle ups.
April 23
1x2,1x1,1x3 Muscle ups
3x FL straddle
1x FL flat tuck
3x BL straddle
3x sets biceps curls (12 kg dumbbells)
April 24
LISS cardio 2.5 km
April 25
3x2 Muscle ups
3x FL flat tuck
3x BL straddle
2x HePu
3x sets biceps curls (12 kg dumbbells)
2x sets lateral raises ( 7kg dumbbells)
+ LISS cardio 2 km
April 26
LISS cardio 2 km
April 27
1x2, 1x3, 1x1 Muscle ups
2x FL straddle, 1x FL flat tuck
3x BL straddle
3x sets biceps curls (12 kg dumbbells)
+ LISS cardio 2.5 km
April 28
LISS cardio 2.5 km
April 29
3x 100 m hillsprints
+ LISS cardio 2.5 km
You've made really good progress in the last 7 months props for the great work ethic!