Mehowte's Workout Log

Don't mind me. I'm just serious about my training and attend to my workout log;)

Ok. Screw the easter egg

Time to start proper workout log.

Who am I?

28 year old programmer sitting too much at his desk, with capoeira background, and broken tibia several years ago due to reckless training.

Weight: 75kg

Body Fat: around 17%

Currently I attend amateur gymnastic classes.

My goals:

Short term:

• Start GB training properly.
  
• Prepare for 2013 which will be a fantastic year:)
  

Focus for 2013:

• Make my hips mobile enough to do splits.
  
• Stretch and strengthen my ankles to prepare them for explosive movements.
  
• Attend a seminar with Coach Sommer (with or without easter egg).
  
• Increase back flexibility and strength for walkovers.
  

Long term:

• Reach 70+ years old, go to gym and troll teenagers by doing front levers .
  

Evening workout

Legs and stretching + FSP prerequisites + Pull + Push

Warm up:

• 10 minutes incline walk (12% 6.5km/h)
  
• Ido Portal's Squat Clinic
  

Work out:

• Flexibility Express Workout (8x8 Weighted Squats at various stances)
  
• Weighted abductor stretch 2 x (15kg per leg x 30s)
  
• Weighted pike stretch 2 x (15kg x 30s)
  
• 1 x 40s each of FSP Prerequisites (Hollow hold, Arch hold, Plank, Reverse plank, PB support, Chin Up grip Dead hang).
  
• 5 x (5 elevated XR rows + 5 XR pushups + 1 minute break)
  

Feeling: great.

Squats felt much better.

Finally found perfect level of FBE

last round of XR PUs and Rows seemed hard to achieve with good form.

Evening gymnastic session (1h + 1h stretching)

Tumbling handstand stretching and back bridges.

No hand forward roll during warmup was surprisingly hard.

Flyspring on tumble track went better.

Flyspring to the pit was horrible (technically).

Back tuck to the pit landed not so far away, but still not powerful enough.

Basic core workout based around hollow position. 8xhands up, 8x legs up, 8x hollow rocks, 16s hollow hold, 8x lying leg raises, 8x crunches (legs bent, feet don't touch ground).

Managed to do single leg bridge kick-over from a knee high feet elevated position.

Added some random 40s PB support.

Got some decent short holds handstands.

Evening workout - push, pull, legs

Warmup

FSP prereqs 2x40s

Ido's squat clinic

Ankle mobility work

FX pushups

XR rows incline

Workout

5x(5 XR Rows, 5 XR PU, 8xHS Squat)

Weighted abductor stretch

Weighted pike stretch

Nice workout

Weak motivation got stronger after eating a sweet and some kefir during workout.

Not sure if this workload is sustainable. I guess we'll see about that.

Evening gymnastics classes

Mood before: so so.

Felt a bit tired (maybe yesterday workout was too hard after all)

Good progress with flyspring on tumble track.

Few pretty good back tucks landed on a mattress lowered by 15cm. I still fail to jump high enough.

I feel I'd progress by training it on ground with a spotter, but first need to make my ankle fully mobile.

Pretty good stretching session for splits.

Noticeable progress in back flexibility.

Kick-overs from bridge stay at the same place.

Felt a tiny bit of pain in front of left knee after round off.

Probably need to be more gentle on my legs since I've started squatting.

Was too tired and unmotivated to workout on Friday.

Evening workout (Saturday)

Scaled back leg work today, since my left knee got tiny bit swollen.

Ankle mobility with weights.

Ido Portal's squat clinic.

FSP prerequisites (2*40). Felt pretty easy, although I've striven to improve the form to make it more challenging.

Push + Pull 5*(5 RX PU + 5 RX Rows) - tempo 3-2-1. Went just right. I'll stay with this for some time.

Restwith light stretching and mobility.

Ido Portal's shoulder mobility.

Few yoga poses.

Knee went back to normal state.

Will need to scale back leg workout next week.

FSP Prerequisites 2x40s (surprisingly hard, hollow hold and plank[planche lean without leaning much])

2x5 + 1x3 Rows on Bar incline tempo 505 (yay found my weakness - my forearms are burning o_O)

2x5 + 1x4 PB Push Ups tempo 505 (those felt ok, but still I failed last repetition, feel mostly chest and triceps so it seems no stabilizers are weak here).

ankle mobility and light stretching.

Note to self (don't overtrain legs, don'e overtrain legs;)

Evening gymnastics classes

 

Energy was pretty low. Carbs and water helped a bit though.

Small improvement in back tuck prep. Jumps a bit higher and vertical.

Few pretty good handstands.

Small improvement in HeS to HS transition (with kick so not much strength involved).

 

Light leg stretching (12x30s).

Kick overs from bridge stay the same.

Evening Workout

 

Similar to Monday

Fundamental Static Position

- Prerequisites 2x40s

 

- 3x5 Rows (Incline bar tempo 505)

- 3x5 PB Push Ups (tempo 505)

 

Mobility, Flexibilty and Joint Preparation

  Ankle mobility

  Wrist pushups (scaled down massively)

  Light leg stretching

 

Not feeling so well today. Must be too little sleep or beginning of common cold.

Evening gymnastics

 

Flyspring front tuck on tumble track achieved.

Flysprings much better.

Small improvement on back tuck prerequisites.

 

Leg and bridge stretching.

 

Improvement in front split.

Saturday evening

 

Focus on FSP

3x60s Hollow + Arch [last two hollows only for 45s]

3x60s Plank + Reverse Plank

3x (45s Dead Hang + 60s PB support)

 

Few pushups nad rows. Didn't have energy for more today.

Light streatching.

Bad day and then not bad evening.

Decided to go with Gymnastics today.

 

Result few pretty good slow cartwheels with decent handstand in the middle.

Small improvement in back tuck to the pit.

 

Pretty good stretching session afterwards. Slight improvement in frog stretch and weighted ankle mobility.

 

I should go back to the regular strength training though. FSPs and FBEs will not do themselves.

Evening gymnastics.

 

Focused mostly on back tuck prep.

Front handspring was ok. Handstands felt pretty good as well.

 

Stretching was marvelous.

Improvement in front split.

Kickovers felt stronger.

On Thursday another gymnastics training. Pretty good improvement in back tucks in trampoline. I've been working mainly on delaying the tuck.

Not bad stretching as well.

 

Friday was lazy.

Monday

evening strength training

3 x 50s of (hollow hold and arch hold) that was a bit too hard, will need to scale it back to 3x40s

 

2x5 + 4 505 tempo incline rows (forearms burning)

2x5 + 3 505 tempo pushups on handles (failure at the fourth repetition in last set)

Evening Gymnastics and stretching session.

 

Nothing to talk about. Basic stuff.

4x5(XR rows + XR pushups)

Stretching

Evening Gymnastics

Back tuck and flyspring on tumble track.

Few decent handstands.

Stretching and kickovers.

Felt pretty tired.

Evening gymnastics.

Mostly tumble track with backtucks and flysprings.

Got back to regular training after christmas and flu.

Evening gymnastics.

Tumble track, handstands.

Stretching felt good.