The 2712 workout. A Beginners workout Log.

Figured i should keep a log, never really kept one before. I imagine it will be messy at first as i learn what i can and cant do in the gymnastic portion of my workout and learn my training limit, as i have no experience of how gymnastic progressions will affect my cns and recovery.

Waiting on my XR delivery before i kick off and start logging, but for now I have developed a workout routine which i feel combines useful elements from both bodybuilding, althletic performance and BtGB training, and is as follows (for now)

Every workout will involve:

-Warmup:

Plank 60s

Reverse plank 60s

Hollow 60s

Arch 60s

Underhand hang 2 x 30s

Inverted hang 2 x 30s

Wall support HS 60s

-FSP SSC - circuit (currently needing 6 x 10s on each for a 60s total)

L-sit progression ( L-sit from floor)

PL progression ( PL lean)

BL progression (full tuck BL)

FL progression ( full tuck FL)

-FCM SSC - 6 x 3 (@ 6 RM) (FCM = fundamental compound movements)

RGBP @ 80 kg (Performed Hollow)

Sumo Deadlift @ 120 kg

Push Press @ 60 kg

Then each day will have its own Hypertrophy spec.

Day 1: Chest

A - Guillotine Press 3x8 (2.0.2.0 tempo)

B1 - XR Maltese Flys 3 x 3 (3s Max Depth Hold )

B2 - XR PMP 3 x 5 (slow rep)

C2- XR Bulgarian flys 3 x 3 (3s max depth hold)

C2 - XR Bulgarian Pushup 3 x 5 (slow rep)

D - Rope Cable Crunches 3 x 15 (2s hold)

Day2: Back

A - BL rows 5 x 5

B - XR pull up 3 x 6 (2s peak hold)

C - V bar pull down 3 x 8 (2s hold)

D - HLL L to V 5 x 5

Day3: Arms

A - XR Support 3 x 10s

B1 - Incline Curls 3 x 10 (double contraction)

B2 - Overhead Rope Extension 3 x 5

C1 - Preacher Curls 3 x 5

C2 - Weighted dips 3 x 5

D - V Ups 5 x 10

Day4: Shoulders

A - HSPU 3 x 10

B - Power Snatch High Pull 5 x 3 (ramping sets)

C1 - XR reverse fly 3 x 5

C2 - XR front raise 3 x 5

C3 - XR face pull 3 x 5

D - German hang 3 x 30s

Day5: Legs

A1- Leg extension 3 x 10

A2- Leg Curls 3 x 10

B1 - Romain DL 3 x 6

B2 - Heels Elevated Front squat 3 x 10

C1 - Leg Press 3 x 5

C2 - BB Lunges 3 x 10

D - BL Supine Wipers 3 x 8 e/s.

Comments and Critiques Welcome.

Rings being delivered tomorrow! Chewing at the bit to get going. Will log my first week, then probably only update monthly when there is progress to report.

Day 1: Rings hadnt come yet so had to improvise

Warmup routine went better than expected, everything in straight single sets including the hangs which i was expecting to have to double set.

FSP / FCM SSC: went light today, going to see how my body handles the volume doing these compounds 5 times weekly.

6 x 3 on all, focusing on being as explosive as possible, 6 x 10s on the Progressions

Power High Pull/ Tuck Front Lever : 40kg / 10s

Bench Press / Tuck Back Lever: 80kg / 10s

Sumo Deadlift / L-Sit: 120kg / 10s

Push Press / Plache Lean: 60kg / 10s

Definately enjoying the feeling of tension in the Levers, L sit needs some serious work, supprisingly my weakest of the 4 progressions, the planche lean well within strength capability but letting the elbows adjust, was definitely feeling it in the joint.

Hyp Spec:

A - Guillotine Press - 3 x 10 @ 60kg (3.0.3.0)

B1 - Deep DB flyes with hold at stretch - 3 x 6 @ 12.5 kg

B2 - Neutral Grip power Flyes - 3 x 6 @ 25 kg

All i could manage for time today, felt like my pecs where going to burst through my skin nonetheless. Solid MMC. Rings come tomorrow, cant wait to get involved.

Yesterday was definitely too light, so uppped most of the FCM work.

Still no rings so doing my leg session early this week.

FCM / FSP SSC.

Bench / Tuck FL - 90kg / 10s

Clean High Pull / Adv Tuck FL - 50kg / 10s

Sumo Deadlift / L- Sit - 130kg / 10s

Push Press / PL Lean - 60kg / 10s

BL and FL feeling much more stable already.

A1- Leg extension 3 x 10 @ 70

A2- Leg Curls 3 x 10  @ 60

B1 - Toes Elevated Stiff DL 3 x 10 @ 70

B2 - Heels Elevated Front squat 3 x 10 @ 70

C - BB Lunges 3 x 10 es @ 30

Rings came! Bring it on.

FSP SSC

A1 - XR Tuck FL - 10s

A2 - XR L-Sit-  10s

A3 - XR Tuck BL -  10s

A4 -  PL Lean - 10s

FCM SSC 5 x 3

B1 - Bench  90kg

B2 - Sumo Deadlift 130kg 

C1 - Clean High Pull 50 kg

C2- Military Press 60kg

Only time to train 4 times this week so mixing back and shoulders this week

Back + Shoulders Hypertrophy Spec.

D - military Press 5-3-1 @ 60-70-80kg

E1- X R Pull up 3x5 (2s Hold at Peak) 

E2- Headstand Pushup 3 x 10 

Giant Set: 3 sets 

F1- Ring reverse fly x 5

F2- Ring front raise x 5

F3- Ring face pull to failure

Good session, like this setup more than supersetting FCMs with the FSP's. Going to stick with ring circuits then 2 superset pairs for the FCMs

Last session before a weekend of traveling, so doing an AM PM double. Getting in tomorrows Hyp Spec as a PM session today.

AM:

FSP SSC

A1 - XR Tuck FL - 10s

A2 - XR L-Sit-  10s

A3 - XR Tuck BL -  10s

A4 -  PL Lean - 10s

FCM SSC 5 x 3

B1 - Bench  90kg

B2 - Sumo Deadlift 130kg 

C1 - Clean High Pull 50 kg

C2- Military Press 60kg

Arms Hpyertrophy Spec

D1- Close Grip Preachers 4x5 40kg

D2- Overhead DB extension 4x5 35kg

E1- XR Decline Bicep Curls 3x8 (2s peak hold)

E2- XR Bodyweight Skulls 3x8

F1- XR supinated chins 3x5 (2s peak hold)

F2- XR Bulgarian Dips 3x5 

PM:

ABS + Accessories Spec.

A1- Cable crunch 3 x 10 (hollow)

A2- High-Low cable roations 3x10es

A3- Cable Crunch 3 x 10 (Arch)

A4- Low-High cable rotations 3x10es

B1- Hanging windshield wipers 3x8es

B2- Cable weighted Knee Kicks 3x8 es

C1- Leg Press calf raises 3x15 (3-3-3-3 tempo)

C2- Seated Wrist Curls 3 x 8 ( 10 second ISO on rep 8)

Late session after a full day travelling.

FSP SSC

A1 - XR Tuck FL - 10s

A2 - XR Support L-Sit-  10s

A3 - XR Tuck BL -  10s

A4 -  PL Lean - 10s

FCM SSC 5 x 3

 

B1 - Clean High Pull 50 kg

B2- Military Press 60kg

C1-  Bench  90kg

C2- Sumo Deadlift 130kg

Chest Hpyertrophy Spec

D - Bench 3,3,1 @ 100,110,120kg

E1- Guillotine Press 3x 60kg

E2- Hanging Leg Raises

F1- XR Maltese Fly 3x3 (3s hold)

F2- XR PMP 3x3

F3- Cable Crunches 3x10