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Rafael's WL

Started by Rafael David, March 18, 2012 · 16 Replies · 840 Views

Rafael DavidPosted March 18, 2012

Just starting my workout log today, here we go:

Ido's Locomotion Workout Advanced (almost :lol: ) :

A1. 5 min Joint Mobility

A2. Wrist routine X 1 set

A3. Ido's Squat Clinic Routine X 1 set

A4. Shoulder ROM and Stabilization routine X 1 set

B1. Handstand Walk Elbow To Knee 15 meters :arrow: Handstand Walk 12 meters

B2. Duck Walk 30 meters

B3. Back Bridge Walking for 15 meters :arrow: Front Bridge Walking for 12 meters

B4. Horse Walk 30 meters

B5. Lizard Walk (Advanced variation) 15 meters

B6. Ostrich Walk 30 meters

Rest 75 seconds after B6 and repeat 3-5 total circuits

Rafael DavidPosted March 19, 2012

AM:

A1. 5 min Joint Mobility

A2. Wrist routine X 1 set

A3. Ido's Scapula Mobilization Routine X 1 set

A4. Shoulder ROM and Stabilization routine X 1 set

Straddle Planche: 12 x 5s

Full Front Lever: 4 x 15s

Handbalancing (inspired by Ido's video:

)

OAC: 4* (8) x 1 (1 per arm)

HSPU: 4* (8) x1

* deload day

PM:

A1. Wrist routine X 1 set

A2. Ido's Scapula Mobilization Routine X 1 set

A3. Shoulder ROM and Stabilization routine X 1 set

Negative (10s) OAC plus 3kg: 7x1 (1 per arm)

Negavive (10s) HSPU: 7x1

Rafael DavidPosted March 21, 2012

A1. 5 min Joint Mobility

A2. Wrist routine X 1 set

A3. Ido's Scapula Mobilization Routine X 1 set

A4. Shoulder ROM and Stabilization routine X 1 set

Straddle Planche: 12 x 5s

Full Front Lever: 3 x 20s

Full Human Flag: 3 x 10s (each side)

Handbalancing (inspired by Ido's video:

)

Bench press (60kg): 5x3

Dumbbell Curls (14kg): 5x3

Rafael DavidPosted March 21, 2012

A1. 5 min Joint Mobility

A2. Wrist routine X 1 set

A3. Shoulder ROM and Stabilization routine X 1 set

A4. Ido's Scapula Mobilization Routine X 1 set

A5. Ido's Squat Clinic Routine X 1 set

Deadlift (92kg): 8x1

Handbalancing (inspired by Ido's video:

)

Queda de rim / Air Baby / One arm elbow lever : 3x10s

Rafael DavidPosted March 23, 2012

Yesterday training:

A1. 5 min Joint Mobility

A2. Wrist routine X 1 set

A3. Shoulder ROM and Stabilization routine X 1 set

A4. Ido's Scapula Mobilization Routine X 1 set

Straddle Planche: 12 x 5s

Full Front Lever: 4 x 15s

Handbalancing (inspired by Ido's video:

)

L-sit press to flat tuck PL: 3x3

Front Pulls (full FL): 3x3

Rafael DavidPosted March 23, 2012

A1. Wrist routine X 1 set

A2. Elbow routine x 1 set

A3. Shoulder ROM and Stabilization routine X 1 set

A4. Ido's Scapula Mobilization Routine X 1 set

Straddle Planche: 12 x 5s

Full Front Lever: 4 x 15s

Human flag: 3 x 20s (10s each side)

Handbalancing (inspired by Ido's video:

)

Slow Wide Muscle-ups: 3x3

Rafael DavidPosted March 24, 2012

AM:

A1. Wrist routine X 1 set

A2. Shoulder ROM and Stabilization routine X 1 set

A3. Ido's Squat Clinic Routine X 1 set

ATG Squat (70kg): 3x3

A4. Elbow/wrist routine x 1 set

Handbalancing (inspired by Ido's video:

)

AIR BABY + QDR + ONE ARM ELBOW LEVER: 3X10s

PM:

A1. Elbow/wrist routine x 1 set

A2. Shoulder ROM and Stabilization routine X 1 set

A3. Ido's Squat Clinic Routine X 1 set

ATG Squat (60kg): 6 x 8

Cuban Press: 3 x 8

Lots of stretch positions

Rafael DavidPosted March 25, 2012

A1. Elbow/wrist routine x 1 set

A2. Shoulder ROM and Stabilization routine X 1 set

Handbalancing (inspired by Ido's video:

)

YTW: 3x8

Shoulder dislocation: 2 x 10

Wrist push ups: 1 x 10

Rafael DavidPosted March 26, 2012

AM:

A1. Elbow/wrist routine x 1 set

A2. Shoulder ROM and Stabilization routine X 1 set

A3. Ido's Scapula Mobilization Routine X 1 set

Straddle Planche: 12 x 5s

Full Front Lever: 3 x 20s

Handbalancing (inspired by Ido's video:

)

Tried today do 3 reps of each exercise, here's the result:

OAC:

set 1 = 3 R / 2,5 L reps

set 2 = 2,5 R / 2 L reps

set 3 = 2 R / 1,5 L reps

HPSU: 3x3

YTW: 1x12

wrist push ups: 1x10

dislocations : 1x10

AM:

A1. Elbow/wrist routine x 1 set

A2. Shoulder ROM and Stabilization routine X 1 set

A3. Ido's Scapula Mobilization Routine X 1 set

Eccentric training (6s to lower in each rep):

OAC (+6kg): 5x2

HSPU: 5x2

Rafael DavidPosted March 28, 2012

Yesterday training:

A1. Elbow/wrist routine x 1 set

A2. Shoulder ROM and Stabilization routine X 1 set

A3. Ido's Scapula Mobilization Routine X 1 set

straddle planche: 12x5s

full front lever: 3x20s

full human flag: 3x10s (each side)

Handbalancing (inspired by Ido's video:

)

planche push ups: 3x3

front lever rows: 3x3

dislocations: 1x10

wrist push ups: 1x10

Rafael DavidPosted March 29, 2012

A1. 5 min Joint Mobility

A2. Wrist routine X 1 set

A3. Shoulder ROM and Stabilization routine X 1 set

A4. Ido's Scapula Mobilization Routine X 1 set

A5. Ido's Squat Clinic Routine X 1 set

Deadlift (92kg): 3x3

Handbalancing (inspired by Ido's video:

)

Queda de rim / Air Baby / One arm elbow lever : 3x10s

Rafael DavidPosted March 29, 2012

A1. Elbow/wrist routine x 1 set

A2. Shoulder ROM and Stabilization routine X 1 set

A3. Ido's Scapula Mobilization Routine X 1 set

straddle planche: 12x5s

full front lever/full human flag: 3x20s

Handbalancing (inspired by Ido's video:

)

Dumbbell Planche (10kg): 3x3

Front Pulls: 3x3

dislocations 1x10

wrist pushup 1x10

Rafael DavidPosted March 31, 2012

Yesterday training:

A1. Elbow/wrist routine x 1 set

A2. Shoulder ROM and Stabilization routine X 1 set

A3. Ido's Scapula Mobilization Routine X 1 set

straddle planche: 12x5s

full front lever/full human flag: 3x20s

Handbalancing (inspired by Ido's video:

)

Muscle-ups: 3x5

dislocations 1x10

wrist pushup 1x10

Rafael DavidPosted March 31, 2012

A1. 5 min Joint Mobility

A2. Wrist routine X 1 set

A3. Shoulder ROM and Stabilization routine X 1 set

A4. Ido's Scapula Mobilization Routine X 1 set

A5. Ido's Squat Clinic Routine X 1 set

ATG Squat :

set 1 = 70kg x 5

set 2 = 70kg x 5

set 3 = 74kg x 5

set 4 = 74kg x 5

set 5 = 80kg*x 3

note*: great lower body strenght improvement! I just started squat some weeks ago, I never squatted before :shock: ...

Handbalancing (inspired by Ido's video:

)

Queda de rim / Air Baby / One arm elbow lever : 3x10s

Rafael DavidPosted April 1, 2012

A1. Wrist/elbow routine X 1 set

A2. Shoulder ROM and Stabilization routine X 1 set

Handbalancing (inspired by Ido's video:

)

Reverse curl: 3x8

Lying triceps extension: 3x8

Cuban press: 3x8

pronated/supinated wrist curls: 3x15

lots of stretching

Rafael DavidPosted April 3, 2012

A1. Elbow/wrist routine x 1 set

A2. Shoulder ROM and Stabilization routine X 1 set

A3. Ido's Scapula Mobilization Routine X 1 set

Straddle Planche: 12 x 5s

Full Front Lever: 3 x 20s

Handbalancing (inspired by Ido's video:

)

OAC/HSPU: 3X3

wrist pushups: 1x10

disloacations: 1x10

Rafael DavidPosted April 4, 2012

Yesterday training:

A1. Elbow/wrist routine x 1 set

A2. Shoulder ROM and Stabilization routine X 1 set

A3. Ido's Scapula Mobilization Routine X 1 set

Straddle Planche: 12 x 5s

Full Front Lever: 3 x 20s

Handbalancing (inspired by Ido's video:

)

PL push ups/ FL rows: 3x3

wrist pushups: 1x10

disloacations: 1x10