Joey's Log

Only one serious about training will find the egg

because first, they attend to their workout logs.

But after that and two other aspects of the necessary hard work has been put in,

the path to the reward becomes clear.

Making the most of what has been taught

and giving an honest effort to follow and thus succeed

I can tell the forum's going to get cluttered up this way.

I'm loggin things. check check 1 2 1 2

Joey Frad said:

I'm loggin things. check check 1 2 1 2

Still nothing.

This log isn't working because it's not serious about training

lol i have my log elsewhere. it has 3 years worth of training it would take me 15 hours to put it here

Yes, I was just teasing haha

I cannot imagine transferring 3 years of workout information...

i dont get it! im smart. are the breadcrumbs on the right trail!!!!

test

Joey Frad said:

i dont get it! im smart. are the breadcrumbs on the right trail!!!!

The hint reads: "first, they attend to their workout logs".

First. There will be two more hints. So what do people who are serious about working out second and third?

Complete 3 sets of each:

1 Embedded BL + 6 Tempo Assisted OAC (3 each arm)

1 Embedded PL + 5 Tempo Elevated HeSPU

1 Embedded FL + 5 Tempo L-sit Lifts

Finish the workout with 10 Bridge Wall Walks

not cool cory buns

6 PM Training

1a) Tuck Planche Hold (band assisted): 10-15 seconds

1b) Front Lever Tuck Rings: 10-15 seconds

Alternate for 20 minutes

2) Skin the cat (rings) : 5 sets of 2 (2 min rest btw)

3) YTWL Raises: 4 sets of 5 reps ea variation 5lb each hand (20 reps per set total) 3 min rest btw

Noon training

Practiced backflips on mats. These are fun. Front flips are harder for me.

Did some handstands and random playtime stuff. My workout the day before yesterday however was

6 A.M. TRAINING

A1) Bulgarian Split Squat 50lb each hand X 5/5 reps

A2) Harop Curl 5 reps

5 sets, 100 sec rest btw

B1) One Leg Jump – locked knee no heel touch X 75 jumps

B2) Stand on the same leg you jumped on for 60 sec with closed eyes in balance

Repeat on the other leg, complete 3 sets no rest

6 PM Training

1a) Tuck Planche Hold (band assisted): 10-15 seconds

1b) Front Lever Tuck Variation Rings: 10-15 seconds

Alternate for 20 minutes

2) Skin the cat (rings) : 5 sets of 2 (2 min rest btw)

3) YTWL Raises: 4 sets of 5 reps ea variation 5lb each hand (20 reps per set total) 3 min rest btw

6 A.M. TRAINING

1a) False grip ring chinups x 2 w/ 5 sec hold at top 2nd rep (+5lb)

1b) Ring dips x 2 (+5lb)

12 sets

2) False grip muscleup transitions 2 sets x 1 minute (60s rest btw)

3) Cuban Rotations 2 x 5 32lb (120s rest btw)

6 P.M. TRAINING

General Joint Mobility

A) Wrist Routine x 2

B1) Back Body Line Drill x hold 60 sec

B2) Jefferson Curl 10 reps + 10 sec with 45 lb bar

Perform 2 set of b1/b2 without rest in between

C1) Front Body Line Drill x hold 60 sec

C2) Arch into box 10 reps + 10 sec hold

Perform 2 set of c1/c2 without rest in between

D1) Chest to Wall HS 60 sec

D2) Seated Pancake Good Mornings with25lb X 10 reps + 10 sec pause

repeat d1/d2 for 2 set / no rest

E1) Wall Heel Pulls X 10 reps

E2) Locked Knees Wide Straddle seated Good Mornings 35 lb X 10 reps + 20 sec pause at the lowest position of the last rep

repeat F1/F2 for 2 set without rest

G1) Wall Toe Pulls X 10 reps

G2) Straddle Ups X 12 reps + 20 sec pause at top of last rep

repeat G1/G2 for 2 set without rest

H) freestanding HS x 20s combined time x 3 sets (1 min rest btw)

6 A.M. TRAINING
A1) Bulgarian Split Squat 50lb each hand X 5/5 reps
A2) Harop Curl 5 reps
5 sets, 100 sec rest btw
B1) One Leg Jump – locked knee no heel touch X 75 jumps
B2) Stand on the same leg you jumped on for 60 sec with closed eyes in balance
Repeat on the other leg, complete 3 sets no rest

6 PM Training
1a) Tuck Planche Hold (band assisted): 10-15 seconds
1b) Front Lever Tuck Variation Rings: 10-15 seconds
Alternate for 20 minutes
2) Skin the cat (rings) : 5 sets of 2 (2 min rest btw)
3) YTWL Raises: 4 sets of 5 reps ea variation 5lb each hand (20 reps per set total) 3 min rest btw

6 A.M. TRAINING 1a) False grip ring chinups x 2 w/ 5 sec hold at top 2nd rep (+5lb) 1b) Ring dips x 2 (+5lb) 12 sets 2) False grip muscleup transitions 2 sets x 1 minute (60s rest btw) 3) Cuban Rotations 2 x 5 32lb (120s rest btw) 6 P.M. TRAINING General Joint Mobility A) Wrist Routine x 2 B1) Back Body Line Drill x hold 60 sec B2) Jefferson Curl 10 reps + 10 sec with 45 lb bar Perform 2 set of b1/b2 without rest in between C1) Front Body Line Drill x hold 60 sec C2) Arch into box 10 reps + 10 sec hold Perform 2 set of c1/c2 without rest in between D1) Chest to Wall HS 60 sec D2) Seated Pancake Good Mornings with25lb X 10 reps + 10 sec pause repeat d1/d2 for 2 set / no rest E1) Wall Heel Pulls X 10 reps E2) Locked Knees Wide Straddle seated Good Mornings 35 lb X 10 reps + 20 sec pause at the lowest position of the last rep repeat F1/F2 for 2 set without rest G1) Wall Toe Pulls X 10 reps G2) Straddle Ups X 12 reps + 20 sec pause at top of last rep repeat G1/G2 for 2 set without rest H) freestanding HS x 20s combined time x 3 sets (1 min rest btw)

Complete four rounds:

60 sec Jump Rope

5 Depth Jumps

60 sec Jump Rope

10 Box Jumps

60 sec Jump Rope

15 Squat Jumps

Finish the workout with 2x60 seconds of Seated Toe Point Stretch.

6 A.M. TRAINING 

1a) False grip ring chinups x 2 w/ 5 sec hold at top 2nd rep

1b) Ring dips x 2

12 sets

Took it easy on the sets today because I didn’t want the stitches in my mouth to burst open

2) False grip muscleup transitions 2 sets x 1 minute (60s rest btw)

3) Cuban Rotations 2 x 5   32lb (120s rest btw)

6 P.M. TRAINING 

General Joint Mobility

A) Wrist Routine x 2

B1) Back Body Line Drill x hold 60 sec

B2) Jefferson Curl 10 reps + 10 sec with 45 lb bar

Perform 2 set of b1/b2 without rest in between

 C1) Front Body Line Drill x  hold 60 sec

C2) Arch into box 10 reps + 10 sec hold

Perform 2 set of c1/c2 without rest in between

D1) Seated Pancake Good Mornings with25lb X 10 reps + 10 sec pause

2 set

General Joint Mobility

A) Wrist Routine x 2

B1) Back Body Line Drill x hold 60 sec

B2) Jefferson Curl 10 reps + 10 sec with 45 lb bar

Perform 2 set of b1/b2 without rest in between

 C1) Front Body Line Drill x  hold 60 sec

C2) Arch into box 10 reps + 10 sec hold

Perform 2 set of c1/c2 without rest in between

D1) Seated Pancake Good Mornings with25lb X 10 reps + 10 sec pause

2 set

Perform 3 rounds of the following:

Complete four rounds: