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Started by Chris Haldeman, January 28, 2012 · 58 Replies · 2,247 Views
sick and lost my bungee cord :x
APR 23 2012
Plank 3 X 30s
Reverse Plank - 1 X 60s
Hollow Hold - 4 X 15s
Arch Hold - 3 x 25s
Chin Grip Hang - 3 x 25s
Ring Support - 3 X 15s
L-sit PB Tuck - 5 X 5s
Frog Stand - 5 X 15s
Pushup XR - 3 X 5
XR Row - 3 X 6
Angled XR BW Curl - 3 X 5
APR 27 2012
Plank 3 X 30s
Reverse Plank - 1 X 60s
Hollow Hold - 4 X 15s
Arch Hold - 3 x 25s
Chin Grip Hang - 3 x 25s
L-sit PB Tuck - 5 X 8s
Jumping Pullups - 5 X 5
Frog Stand - 5 X 15s
Elevated Pushups - 5 X 5
V-ups tuck 5 X 6
Front Bridge - 2 X 10
Wrestler Bridge - 2 X 10
MAY 1 2012
found my bungee cord 
IDO shoulder warm-up
Plank 3 X 30s
Reverse Plank - 1 X 60s
Hollow Hold - 4 X 15s
Arch Hold - 3 x 25s
Chin Grip Hang - 3 x 25s
Ring Support - 3 x 15s
L-sit PB Tuck - 5 x 10s
Frog Stand - 4 X 15s
XR Prushups - 5 X 6
Chin hang (concentrated pos) - 5 X 10s
Chin ups - 5 X 3
MAY 03 2012
Plank 3 X 30s
Reverse Plank - 1 X 60s
Hollow Hold - 4 X 15s
Arch Hold - 3 x 25s
Chin Grip Hang - 3 x 25s
L-sit PB Tuck - 5 X 10s
Deck SQ - 10 X 1
1 arm 75lb KB Swing - L 3 X 10 / R 3 X 10
short one today
MAY 07 2012
Ido shoulder routine
Plank 3 X 30s
Reverse Plank - 1 X 60s
Hollow Hold - 4 X 15s
Arch Hold - 3 x 25s
Chin Grip Hang - 3 x 25s
Handstand Hold (facing wall) 5 X 40s (long rest bewteen sets)
Jumping pulls/chins (tempo 5s top, 4s negative, 3s at bottom) - Pulls 5 X 1 / Chins 5 X 1
HLL tuck half 5 X 5
Wall Extensions - 3 X 10
short layoff. new job, 12 hour shifts, 2 hour commute, rotating shift...excuses.
started back up today but my goals will now just be to maintain some kind of consistency again. i'll play it by ear.
MAY 21 2012
Plank 3 X 30s
Reverse Plank - 1 X 60s
Hollow Hold - 4 X 15s
Arch Hold - 3 x 25s
Chin Grip Hang - 3 x 25s
L-sit PB Tuck - 4 X 7s
Pike Pushup on PB - 4 X 5
Dead hang pull to FL tuck straight bar (1 sec) - 3 X 3
Diamond pushups (3 sec down) - 3 X 10
HLL tuck half - 3 X 5
MAY 25 2012
Plank 3 X 30s
Reverse Plank - 1 X 60s
Hollow Hold - 4 X 15s
Arch Hold - 3 x 25s
Chin Grip Hang - 3 x 25s
L-sit PB Tuck - 3 X 10s
Deck SQ - 3 X 5
Wrestler Bridge - 2 X 10
Front Bridge - 2 X 10
MAY 29 2012
Plank 3 X 30s
Reverse Plank - 1 X 60s
Hollow Hold - 4 X 15s
Arch Hold - 3 x 25s
Chin Grip Hang - 3 x 25s
L-sit PB Tuck - 3 X 10s
Even shorter :|
Some sporadic workouts
MAY 31 2012
Chins - 5 X 5
Dips - 5 X 5
L-sit PB Tuck - 3 X 5s
JUN 03 2012
Ido shoulder routine
Plank 3 X 30s
BL tuck - 3 X 15
Hollow Hold - 4 X 15s
Arch Hold - 3 x 25s
Chin Grip Hang - 3 x 25s
Ring Support - 3 X 10s
HePU - 5 X 5
Wrestler Bridge - 2 X 10
Front Bridge - 2 X 10
Wall Extensions - 3 X 10
JUN 07 2012
Density Chinups - 13 X 3 in 15 minutes
JUN 12 2012
Plank 3 X 30s
BL Tuck - 3 X 15s
Hollow Hold - 4 X 15s
Arch Hold - 3 x 25s
Chin Grip Hang - 3 x 25s
Ring Support - 3 X 10s
L-sit PB Tuck - 3 X 10s
Negative Dip XR - 5 X 5
Pushup XR - 5 X 5
Wrestler Bridge - 3 X 10
Front Bridge - 3 X 10
5 months wasted :oops:
anyway....new max hold times prereqs.
Plank - 53s (-7s)
Rev Plank - 60s
hollow - 22s (-3s)
Arch Hold- 47s (+2s) ?
Chin grip hang - 37s (-13s) ouch
Ring Support - 20s (-5s)
Weight - 253lbs (115kg)
Goals - consistency for this cycle, Pre-Req's back up to speed
Routine - simple and brief. 5 days a week: core of it, will add other movements at will.
Mon - Prereq normal / Slizz's pullup program /Neck training
Tues - Prereq 50% / Same principle applied to dips / Wrist training
Wed - Squats
Thu - same as mon
Fri - same as tues
warmup week
OCT 29 2012
Plank - 3 X 20s
Rev Plank - 3 X 30s
Hollow - 3 X 10s
Arch - 3 X 20s
Chin Grip hang - 3 X 15
Lsit PB tuck - 3 X 5s
Pullups (wide OH, hammer grip, OH, UH, close grip OH) - 10 X 1
Handstand Hold (wall) - 2 X 25s
OCT 31 2012
Plank - 3 X 20s
Rev Plank - 3 X 30s
Hollow - 3 X 10s
Arch - 3 X 20s
Chin Grip hang - 3 X 15
Lsit PB tuck - 3 X 5s
1 arm 75lb swing - L 2 X 5 / R 2 x 5
BW Lunges - L 3 x 5 / R 3 x 5
Double 75lb KB SLD - 3 x %
Lsit PB Tuck - 12 x 5
Front Bridge - 3 X 10
Wrestler Bridge - 3 x 10
NOV 2 2012
Plank - 3 X 20s
Rev Plank - 3 X 30s
Hollow - 3 X 10s
Arch - 3 X 20s
Chin Grip hang - 3 X 15
Lsit PB tuck - 3 X 5s
Pullups (wide OH, hammer grip, OH, UH, close grip OH) - 10 X 2
NOV 5 2012
Plank - 3 X 20s
Rev Plank - 3 X 30s
Hollow - 3 X 10s
Arch - 3 X 20s
Chin Grip hang - 3 X 15
Lsit PB tuck - 3 X 5s
Pullups (wide OH, hammer grip, OH, UH, close grip OH) - 10 X 2
Front Bridge - 3 x 10
Wrestler Bridge - 3 X 10
NOV 06 2012
Plank - 3 X 10s
Rev Plank - 3 X 15s
hollow - 3 X 10s
Arch Hold- 3 X 10s
Chin grip hang - 3 x 10s
L sit PB Tuck - 3 X 3s
Dips (wide, med, close) - 10 X 2
Tempo (212) Back of wrist pushup (knees) 5 X 2
Bath Towel Wring (single thickness) - CL 2 X 10 / CC 2 X 10
NOV 08 2012
Plank - 3 X 20s
Rev Plank - 3 X 30s
Hollow - 3 X 10s
Arch - 3 X 20s
Chin Grip hang - 3 X 15
Lsit PB tuck - 3 X 5s
Pullups (wide OH, hammer grip, OH, UH, close grip OH) - 10 X 2
Deck SQ - 5 X 5
Front Bridge - 3 x 10
Wrestler Bridge - 3 X 10
NOV 09 2012
Plank - 3 X 10s
Rev Plank - 3 X 15s
hollow - 3 X 10s
Arch Hold- 3 X 10s
Chin grip hang - 3 x 10s
L sit PB Tuck - 3 X 3s
Dips (wide, med, close) - 10 X 2
NOV 12 2012
IDO Shoulder Routine
Plank - 3 X 20s
Rev Plank - 3 X 30s
Hollow - 3 X 10s
Arch - 3 X 20s
Chin Grip hang - 3 X 15
Lsit PB tuck - 3 X 5s
Pullups (wide OH, hammer grip, OH, UH, close grip OH) - 10 X 2
Front Bridge - 3 x 10
Wrestler Bridge - 3 X 10
NOV 13 2012
Plank - 3 X 10s
Rev Plank - 3 X 15s
hollow - 3 X 10s
Arch Hold- 3 X 10s
Chin grip hang - 3 x 10s
L sit PB Tuck - 3 X 3s
Dips (wide, med) (no close railing corner too narrow) - 10 X 3
Tempo (212) Back of wrist pushup (knees) 5 X 2
NOV 15 2012
Plank - 3 X 20s
Rev Plank - 3 X 30s
Hollow - 3 X 10s
Arch - 3 X 20s
Chin Grip hang - 3 X 15s
Lsit PB tuck - 3 X 5s
Pullups (wide OH, hammer grip, OH, UH, close grip OH) - 10 X 2
Deck SQ - 5 X 5
neck feels a little funny, kept it out.
NOV 16 2012
Plank - 3 X 10s
Rev Plank - 3 X 15s
Hollow - 3 X 10s
Arch 3 x 10s
Chin Grip Hang - 3 X 10s
L-sit PB Tuck - 3 X 5s
Dips (wide, normal) 10 X 3
NOV 19 2012
Plank - 3 X 20s
Rev Plank - 3 X 30s
Hollow - 3 X 10s
Arch 3 x 20s
Chin Grip Hang - 3 X 15s
L-sit PB Tuck - 3 X 5s
Pullups (wide, hammer grip, pullup, chinup, close grip pullup) 10 X 2
Front Bridge - 3 X 10
Wrestler Bridge - 3 X 10
NOV 20 2012
Plank - 3 X 10s
Rev Plank - 3 X 15s
Hollow - 3 X 10s
Arch 3 x 10s
L-sit PB Tuck - 3 X 5s
Dips (wide, normal) 10 X 3
Tempo (212) Back of wrist pushup (knees) 5 X 2
NOV 22 2012
Plank - 3 X 20s
Rev Plank - 3 X 30s
Hollow - 3 X 10s
Arch 3 x 20s
Chin Grip Hang - 3 X 15s
L-sit PB Tuck - 3 X 5s
Pullups (wide, hammer grip, pullup, chinup, close grip pullup) 5 X 3 : 5 X 2
Front Bridge - 3 X 10
Wrestler Bridge - 3 X 10
NOV 23 2012
Plank - 3 X 10s
Rev Plank - 3 X 15s
Hollow - 3 X 10s
Arch 3 x 10s
L-sit PB Tuck - 3 X 5s
Dips (wide, normal) 10 X 4
Tempo (212) Back of wrist pushup (knees) 5 X 2
11/26 + 11/27 sick
NOV 29 2012
Plank - 3 X 20s
Rev Plank - 3 X 30s
Hollow - 3 X 10s
Arch 3 x 20s
Chin Grip Hang - 3 X 15s
L-sit PB Tuck - 3 X 5s
Pullups (wide, hammer grip, pullup, chinup, close grip pullup) 5 X 3 : 5 X 2
Front Bridge - 3 X 10
Wrestler Bridge - 3 X 10
DEC 3 2012
Plank - 3 X 20s
Rev Plank - 3 X 30s
Hollow - 3 X 10s
Arch 3 x 20s
Chin Grip Hang - 3 X 15s
L-sit PB Tuck - 3 X 5s
Pullups (wide, hammer grip, pullup, chinup, close grip pullup) 7 X 3 : 3 X 2
Front Bridge - 3 X 10
Wrestler Bridge - 3 X 10
got a gyroball as a present and messed around with it a little. pretty cool. don't know how to log it or even if it's worthwhile
DEC 04 2012
Plank - 3 X 10s
Rev Plank - 3 X 15s
Hollow - 3 X 10s
Arch 3 x 10s
L-sit PB Tuck - 3 X 5s
Dips (wide, normal) 10 X 4
Tempo (212) Back of wrist pushup (knees) 5 X 2
DEC 06 2012
Plank - 3 X 20s
Rev Plank - 3 X 30s
Hollow - 3 X 10s
Arch 3 x 20s
Chin Grip Hang - 3 X 15s
L-sit PB Tuck - 3 X 5s
Pullups (wide, hammer grip, pullup, chinup, close grip pullup) 5 X 3 : 5 X 2
Front Bridge - 3 X 10
Wrestler Bridge - 3 X 10
gyroball
DEC 07 2012
Plank - 3 X 10s
Rev Plank - 3 X 15s
Hollow - 3 X 10s
Arch 3 x 10s
L-sit PB Tuck - 3 X 5s
Dips (wide, normal) 10 X 4
Tempo (212) Back of wrist pushup (knees) 5 X 2
DEC 11 2012
Plank - 3 X 20s
Rev Plank - 3 X 30s
Hollow - 3 X 10s
Arch 3 x 20s
Chin Grip Hang - 3 X 15s
L-sit PB Tuck - 3 X 5s
Dips (wide normal) 10 X 5
Tempo (212) Back of wrist pushup (knees) 5 X 2
DEC 12 2012
Plank - 3 X 10s
Rev Plank - 3 X 15s
Hollow - 3 X 10s
Arch 3 x 10s
L-sit PB Tuck - 3 X 5s
Pullups (wide, hammer grip, pullup, chinup, close grip pullup) 5 X 3 : 3 X 2
Front Bridge - 1 X 10 / 1 X 6 (injured)
Wrestler Bridge - 1 X 10
felt a pop in my neck and hurt. sore the next few days. time off
DEC 20 2012
Plank - 3 X 20s
Rev Plank - 3 X 30s
Hollow - 3 X 10s
Arch 3 x 20s
Chin Grip Hang - 3 X 15s
L-sit PB Tuck - 3 X 5s
Pullups (wide, hammer grip, pullup, chinup, close grip pullup) 9 X 3 : 1 X 2
Front Bridge - 1 X 5
Wrestler Bridge - 1 X 5
gyroball
neck feels better. will ease back into it.
DEC 21 2012
Plank - 3 X 10s
Rev Plank - 3 X 15s
Hollow - 3 X 10s
Arch 3 x 10s
Chin grip Hang - 3 x 15s
L-sit PB Tuck - 3 X 5s
Dips (wide, normal) 10 X 5
Tempo (212) Back of wrist pushup (knees) 5 X 2
DEC 24 2012
Plank - 3 X 20s
Rev Plank - 3 X 30s
Hollow - 3 X 10s
Arch 3 x 20s
Chin Grip Hang 3 x 15s
L-sit PB Tuck - 3 X 5s
Pullups (wide, hammer grip, pullup, chinup, close grip pullup) 9 X 3 : 1 X 2
Front Bridge - 1 x 10
Wrestler Bridge - 1 X 10
gyroball
DEC 27 2012
Plank - 3 X 20s
Rev Plank - 3 X 30s
Hollow - 3 X 10s
Arch 3 x 20s
Chin Grip Hang - 3 x 15s
L-sit PB Tuck - 3 X 5s
Pullups (wide, hammer grip, pullup, chinup, close grip pullup) 8 X 3 : 2 X 2
Front Bridge - 2 x 5
Wrestler Bridge - 2 X 5
gyroball
off and on past 4 weeks. can't remember everything exactly
JAN 28 2013
new max's today
Prereqs
Plank - 60s (+7 sec)
Rev Plank - 60s
hollow - 30s (+8)
Arch Hold- 51s (+4s)
Chin grip hang - 45s (+7)
L sit PB Tuck- 30s
Chinups - 10
Dips - 21
Weight 261lbs --- 118kg
thinking about significantly reducing cigarettes. i know this is hindering my progress. smoking a pack and a half a day now. will add kettlebell swings / dumbell swings after every cigarette. also thinking about joining a local gym. it's a chain, crappy gym, but it's cheap ($10/mo) and as long as they have a squat / power rack, it'll be worth it.
goals remain same. significantly neglected squatting / jumping last cycle. have to change that. thinking of doing WOD in morning and lifting weights after work. we'll see
2 weeks into Foundation and loving it. 2 weeks and all required reps completed.
movement -- week in cycle
WEEK 1
2/4/13 & 2/7/13
FL/PE1 -- 1
sPL/PE1 -- 1
HBP/PE1 -- 5
RC/PE1 -- 5
2/5/13 & 2/8/13
SL/PE1 -- 1
MN/PE1 -- 5
SLS/PE1 -- 5
WEEK 2
2/11/13 & 2/14/13
FL/PE1 -- 2
sPL/PE1 -- 2
HBP/PE1 -- 6
RC/PE1 -- 6
2/12/13 & 2/15/13
SL/PE1 -- 2
MN/PE1 -- 6
SLS/PE1 -- 6