Workout Log!

I'm going to try my best to keep this up as much as possible!

It's been a while since I've been on these forums! I'm a musician by trade and have an incredibly busy couple of months touring Australia. It's been pretty difficult to keep up training while I've been on the road, and some days it's just impossible. but I've done my best and I've got some time off now before the next tour starts!

I've been doing Gymnastics since the end of 2010 and started great, I jumped straight in with tuck bl, fl, frog, and L sit (from chairs) (I'd been training ross enamait style for about a year or two) and made some great progress! my second ssc I moved onto tuck planche, flat fl, bl, and l sit from floor. But I moved too fast. I eventually found my strength dipping.

I've decided to wipe the slate clean and start again, make sure I've put everything properly in place to solidify my strength and do things the right way.

Here's what my workout days now look like:

Shoulder rolls/scapula pushups/1x10 wrist pushups

WU:

30 Sec hollow hold (can do 60 if i push, same goes for all of the following positions)

30 sec arch hold

30 sec plank

30 sec reverse plank

FSP:

4 X 15 ADV Frog

4X 15 L-sit (from chairs, legs paralell)

4 x Tuck Bl

6 x Tuck Fl

WOD

Still working out skill work (MU, OAC, HANDSTAND E.T.C) Will experiment and find the best time to put this in without pushing to hard.

I'd appreciate any advice if anyone has anything to offer! It's good to be back and I cant wait to see the progress!

Tom.

WOD

3x10 Weighted SLS (Did mine non weighted)

3x5 NLC (Did good mornings w/40kg dumbbells. had no one to hold my legs)

3x60m Sled Sprint (holding 2 x 20kg dumbbells)

Finish the workout with 3x10 Hip Extensions. (Love these)

WOD - 111007

Perform:

1x10 Cast Wall Walks (Did 5/3/2, Shoulders were sore from yesterday, didn't want to push too hard)

1x5 HLL (dont have stall bars or anyone to push on my shoulders so I don't know how good these were, anyone know an appropriate sub for these?)

1x5 Pike Box Press HS

1x5 HLL

1x10 Straddle Box Press HS

1x5 HLL

Walking HSPU Ladders (did 30 wall runs and left it at that, First week back from sickness and sore shoulders led me to not pushing this one)

Finish with 2x10 Wrist Pushups (Just realised i forgot to do these. Dammit!)

W/UP -

3 X 30 SEC HOLLOW

3 X 30 SEC ARCH

3 X 30 SEC PLANK

3 X 30 SEC REVERSE PLANK

3 X 30 SEC DEAD HANG

3 X 20 SEC XR SUPPORT HOLD

50 BURPEES (5:00)

Slizzarmans pullup routine

( 3 x pulls, 30 secs, 3x closegrip pulls, 30 secs, 3 x chins, 30 secs, 3 x row pullups (tucked), 30 secs, 3 x wide-grip pulls, 60 secs rest, Repeat once more)

3 x 5 PPP

3 x 3 XR Dips

3 X 20 Sec Wall Handstand

Bit of a makeup workout today, didn't have a spotter and couldn't think of adequate subsitutes for the leg WOD today.

Started my new regime of intermittent fasting today too.

Took it pretty easy and didn't push too hard today, wasn't feeling the best at all.

W/UP -

3 X 30 SEC HOLLOW

3 X 30 SEC ARCH

3 X 30 SEC PLANK

3 X 30 SEC REVERSE PLANK

3 X 30 SEC DEAD HANG

3 X 20 SEC XR SUPPORT HOLD

3 x 20 sec wall handstand

WOD - 121030

Perform:

1x10 Wrist Pushups

2x10 Cast Wall Walks _ I Did 1x

2x5 Pike Box Press HS - I did 1x

2x10 Straddle Box Press HS - I did 1x

12 cycles of XR Strap HS - Skipped this part

Finish with 1x10 Wrist Pushups

Saturday 17th November -

Started Killroy70 type traning this week. Added 5 seconds to all my pre reqs too.

W/UP -

3 X 35 SEC HOLLOW

3 X 35 SEC ARCH

3 X 35 SEC PLANK

3 X 35 SEC REVERSE PLANK

3 X 35 SEC DEAD HANG

3 X 25 SEC XR SUPPORT HOLD

3 x 20 sec wall handstand

FSP of the day - 4 x 15 secs advanced frog stand

5 sets each of

A) 5 Tuck Top's

B) 3 XR muscle up negatives

10 -20 secs between sets, 3 mins between rounds

By the third set the neg muscle ups were pretty hard, the descent was definitely not super controlled.

The tuck top's were difficult but not super hard, I'll continue with them for one more week probably then go to 3 reps of flat tuck top's.

Will stick with the Muscle up sets and reps for the time being.

Wednesday 21st November -

Pre reqssW/UP -

3 X 35 SEC HOLLOW

3 X 35 SEC ARCH

3 X 35 SEC PLANK

3 X 35 SEC REVERSE PLANK

3 X 35 SEC DEAD HANG

3 X 25 SEC XR SUPPORT HOLD

3 x 20 sec wall handstand

(Pre Reqs are feeling AWESOME, can definitely feel progression in these)

FSP of the day - 4 x 15 secs Tuck back lever (did this after workout, felt GREAT also)

5 sets each of

A) XR Pushups

B) XR rows (feet at height of rings)

10 -20 secs between sets, 3 mins between rounds

Both exercises were awesome and I could achieve them with good tempo and form pretty solidly. will increase to a different exercise on each for next week. something harder.

Feeling great about working out and my overall fitness!

saturday 24th November -

Pre reqssW/UP -

3 X 35 SEC HOLLOW

3 X 35 SEC ARCH

3 X 35 SEC PLANK

3 X 35 SEC REVERSE PLANK

3 X 35 SEC DEAD HANG

3 X 25 SEC XR SUPPORT HOLD

3 x 20 sec wall handstand

(Pre Reqs are feeling AWESOME, can definitely feel progression in these)

FSP of the day - skipped today

5 sets each of

A) 4 x flat tuck top pulls (tuck on the way back up)

B) 3 x negative muscle ups (proper grip this week)

Both exercises were awesome and I could achieve them with good tempo and form pretty solidly. Xr negs we're hard by the end will stick with 3 for one more week the. Progress to 4 I think!

Monday 26th November -

Pre reqssW/UP -

3 X 35 SEC HOLLOW

3 X 35 SEC ARCH

3 X 35 SEC PLANK

3 X 35 SEC REVERSE PLANK

3 X 35 SEC DEAD HANG

3 X 25 SEC XR SUPPORT HOLD

3 x 20 sec wall handstand

(Pre Reqs are feeling AWESOME, can definitely feel progression in these)

FSP of the day - back lever tuck 4 x 15 secs (after workout)

5 sets each of

A) 5 x ppp (hands at waist)

B) 5x tuck front lever rows

Both felt good, might need to progress soon on the ppp but should stick wih the tuck fl rows for a little longer, last 2 sets were bad form and tempo.

Monday 2nd November -

Pre reqssW/UP -

3 X 35 SEC HOLLOW

3 X 35 SEC ARCH

3 X 35 SEC PLANK

3 X 35 SEC REVERSE PLANK

3 X 35 SEC DEAD HANG

3 X 25 SEC XR SUPPORT HOLD

3 x 20 sec wall handstand

(Pre Reqs are feeling Good, hollow hold was harder this week, planches and hangs feeling great)

FSP of the day - back lever tuck 4 x 15 secs (after workout)

5 sets each of

A) 5 x ppp (hands at waist)

5x tuck front lever rows

Both felt good! Progressed from last week but not super perfect form as I'd like.

Monday 2nd November -

Pre reqssW/UP -

3 X 35 SEC HOLLOW

3 X 35 SEC ARCH

3 X 35 SEC PLANK

3 X 35 SEC REVERSE PLANK

3 X 35 SEC DEAD HANG

3 X 25 SEC XR SUPPORT HOLD

3 x 20 sec wall handstand

(Pre Reqs are feeling Good, hollow hold was harder this week, planches and hangs feeling great)

FSP of the day - back lever tuck 4 x 15 secs (after workout)

5 sets each of

A) 5 x pull ups xr (tempo 212)

5x box hspu (hands bending outward tempo. 212

Both felt good! Wasn't SMASHed at the end of the workout so should definitely move to harder progressions next week.

saturday 24th November -

Pre reqssW/UP -

3 X 35 SEC HOLLOW

3 X 35 SEC ARCH

3 X 35 SEC PLANK

3 X 35 SEC REVERSE PLANK

3 X 35 SEC DEAD HANG

3 X 25 SEC XR SUPPORT HOLD

3 x 20 sec wall handstand

(Pre Reqs are feeling AWESOME, can definitely feel progression in these)

FSP of the day - skipped today

5 sets each of

A) 5x tuck top pulls (tuck on the way back up)

5 x negative muscle ups (proper grip this week)

Negative muscle ups hurt my hands ALOT last round couldn't maintain false grip on the way down. Tuck top pulls felt good could probably progress or slow down temp to make them harder , also flat tuck on the way back up is an option!

Monday 2nd November -

Pre reqssW/UP -

3 X 35 SEC HOLLOW

3 X 35 SEC ARCH

3 X 35 SEC PLANK

3 X 35 SEC REVERSE PLANK

3 X 35 SEC DEAD HANG

3 X 25 SEC XR SUPPORT HOLD

3 x 20 sec wall handstand

(Pre Reqs are feeling Good, hollow hold was harder this week, planches and hangs feeling great)

FSP of the day - back lever tuck 4 x 15 secs (after workout)

5 sets each of

A) 5 x ppp (hands at waist)

5x tuck front lever rows from a tree!

Both felt good! A little rushed due to being on your and staying at Jess's place. Did my best! Pre reqs feeling solid should progress by 5 secs in the next few weeks!

saturday 24th November -

Pre reqssW/UP -

3 X 40 SEC HOLLOW

3 X 40 SEC ARCH

3 X 40 SEC PLANK

3 X 40 SEC REVERSE PLANK

3 X 40 SEC DEAD HANG

3 X 30 SEC XR SUPPORT HOLD

3 x 25 sec wall handstand

A) 5 x ppp hands at waist

B) 5 x tuck front lever rows

Both felt much sturdier with good tempo! Stick with one more week then progress!

(Pre Reqs are feeling harder due to the extra 5 secs as expected, particularly the hollow hold, but confident it was the right time to progress)

FSP of the day - skipped today

5 sets each of

A)

Pre reqssW/UP -

3 X 40 SEC HOLLOW

3 X 40 SEC ARCH

3 X 40 SEC PLANK

3 X 40 SEC REVERSE PLANK

3 X 40 SEC DEAD HANG

3 X 30 SEC XR SUPPORT HOLD

3 x 25 sec wall handstand

A) 3 X TOP PULLS (FLAT TUCK)

B) Differed from round to round, adjusting -

1st round - 5 x muscle up negs (killed my arm to changed)

2nd round - 2 x Muscle up negs, 3 x regular dips 3 2 3 tempo

3rd 4th and 5th rounds - 3 x xr bulgarian dips, tempo of 2 1 2.

Flat tuck top pulls felt good, not sure if im incredible great form so stick with for another week.

Bulgarian dips were good, I think I could do 3 1 3 tempo next week and see how I go!

FSP - 4 X 15 SECS BACK LEVER

20th december

 

4 x Bulgarian pull-ups tempo 2 2 2
4 x neg hspu 5 sec descent hands by side one and a half palms from the wall

Back from a week off from touring and christmas!

 

Regular pre reqs and warmup

 

A) 3 X XR PPP PUSHUPS

B) 3 X Flat tuck Rows

 

Rows were pretty terrible form so should probably work on setting a tempo and maybe only doing 2 with proper form next week, ppp pushups got worse between sets but i should stick with these and work specifically on form for the next couple of weeks!

Pre reqssW/UP -
3 X 40 SEC HOLLOW
3 X 40 SEC ARCH
3 X 40 SEC PLANK
3 X 40 SEC REVERSE PLANK
3 X 40 SEC DEAD HANG
3 X 30 SEC XR SUPPORT HOLD
3 x 25 sec wall handstand

 

A) Reverse Yewkis  x 4(flat tuck on the way down and up) form was pretty shit on these i think, should film myself nexttime

B) Chair dips temp 2 1 2  x 4

 

 

 

Started doing support properly with elbows facing slightly forward and it was SUPER difficult! should probably scale back to 3 x 20 secs with this proper form.

 

 

Pre reqssW/UP -
3 X 40 SEC HOLLOW
3 X 40 SEC ARCH
3 X 40 SEC PLANK
3 X 40 SEC REVERSE PLANK
3 X 40 SEC DEAD HANG
3 X 30 SEC XR SUPPORT HOLD
3 x 25 sec wall handstand

 

Support holds are fucking hard! Did the full 30 secs again though.

 

A) 5 X Bulgarian Pullups Tempo 2 2 2

B) 4 x Negative handstands, 5 second descent and hands going outwards. palms one and a half away from the wall.

Felt pretty good, the right amount of difficulty for sure, getting pretty hard by the last set. there was some definite Kipping on pull-ups, will stick with this variation and work on perfecting form, also can up the handstand to 5 after another week I think.

Pre reqssW/UP -
3 X 40 SEC HOLLOW
3 X 40 SEC ARCH
3 X 40 SEC PLANK
3 X 40 SEC REVERSE PLANK
3 X 40 SEC DEAD HANG
3 X 30 SEC XR SUPPORT HOLD
3 x 25 sec wall handstand

 

A) 5 X BULGARIAN pushups XR

B) 3 x Flat tuck Front lever rows

 

Front lever rows form felt better, still suffering and could be more slowed down and perfect. should continue with 3 to perfect form before moving on. Pushups felt good! Bulgarian pushups were hard but definitely fair! Should stick with these for one more week to make sure!

3 X 40 SEC HOLLOW
3 X 40 SEC ARCH
3 X 40 SEC PLANK
3 X 40 SEC REVERSE PLANK
3 X 40 SEC DEAD HANG
3 X 30 SEC XR SUPPORT HOLD
3 x 25 sec wall handstand

 

A) 5 X Flat tuck Yewkis

B) 3 X XR Dips (2 2 2 tempo, proper form)

 

 

 

3 X 40 SEC HOLLOW
3 X 40 SEC ARCH
3 X 40 SEC PLANK
3 X 40 SEC REVERSE PLANK
3 X 40 SEC DEAD HANG
3 X 30 SEC XR SUPPORT HOLD
3 x 25 sec wall handstand

 

A) 5 X Bulgarian pullups tempo 2 2 2

B) 5 x negative handstand 5 second descent hands going outward.

 

Felt like good scaling, Kipping plenty on the pullups increasing from set to set should definitely work on form for this! Negative handstands were the right amount of difficulty, should just work on consistency with these!