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Pinoyako Workout Log

Started by pinoyako, December 3, 2012 · 18 Replies · 220 Views

pinoyako

Goals: 2013 - 2014

Perfect handstand (60+ seconds)

Reverse Planche/Hollow back (10 seconds)

Straddle L-sit press to handstand (2 repetitions)

Perfect full planche on p-bars (10 seconds)

Perfect full planche on floor - hands: forward/sideways/backwards (5 seconds)

Perfect full planche push ups on floor/p-bars (5 repetitions)

Perfect full planche press to handstand (1 repetition)

Straddle one arm handstand (5+ seconds for right/left arm)

Handstand Push ups (5 repetitions)

Bowers on p-bars/floor (5 repetitions)

V-sit (15 seconds)

Middle Splits (60 seconds)

Front Splits (60 seconds)

Thomas flares with bad or decent form (5 rotations)

Windmills (5 rotations)

Round off -> Back handspring -> Back tuck

Goals: 2014 - 2015

Maltese on floor (5 seconds)

Perfect Side Lever (20 seconds)

Perfect Side Lever Pulls (5 repetitions)

One arm press to straddle one arm handstand (1 repetition)

Perfect one arm handstand (15 seconds)

Perfect Front lever (10 seconds)

Perfect Back Lever (10 seconds)

Muscle ups on high bar/gymnastic rings (10 repetitions)

Japanese press to handstand (1 repetition)

V-sit press to handstand on floor (1 repetition)

Round off -> Double back tuck

Round off -> Double full twist

Front Lever Rows (5 repetitions)

2015 -> ????

Manna (5 seconds)

Iron Cross (5 seconds)

Inverted Cross (5 seconds)

Full planche on rings (5 seconds)

Maltese on rings (5 seconds)

Victorian Cross (3 seconds)

Various hand balancing moves

Various advanced ring elements

Various tumbling combinations

Various bboy moves

Various Freerunning moves

Various Tricking moves.

Power Lifting

pinoyako

WU

wTP w/5 lbs (3 sets of 8 easy static holds)

In between each repetition wHBHv2 for 10 seconds (15 lbs for the dumbbells/ankle weights) followed by 10 wHBR

PLEv5 (5 repetitions)

In between each set 30 seconds of wABH, maintain a "superman pose" (15 lbs for ankle weights) followed by 30 wABR w/15 lbs at the ankles

RLL (20 lbs), : 3 set of 4 reps - (15 seconds FP and 15 second rest) & (20 seconds of PKS in between each set)

CD

pinoyako
WU 
 
ABS2/wPDLv2/wSDLv2
 
1MR
 
ABS2/wPDLv2/wSDLv2
 
CD

3 sets of the following exercises before the 1MR, and another 3 sets after the 1MR. 

5 repetitions of wHLL (15 lbs)

followed by 

5 repetition of wVU (15 lbs)
 
followed by 

wPDLv2  - 3 repetitions
 

wSDLv2 - 3 repetitions


 
pinoyako
ewethestuff said:

Nice goals - what is your starting point right now though?

I can hold a decent full planche for 2 - 3 seconds and a full planche press to handstand with decent form. 

 

The videos are on my channel.

 

Also, I have an unlisted clip that I thought was my "best attempt": 

 

Paolo

> WU
>
> 4 sets of THSN->PL
>
> waTPP (4 repetitions) -> HT -> HS (60 seconds) -> ST (alternate each tap for
> each shoulder - right: 20, left:20) -> FPN -> go back into HS -> ST -
> right:10, left: 10 -> SPN -> FPL (5 seconds)
>
> After each set, do 15 seconds of wHBHv2, followed by 15 wHBR -> rest for 2 -
> 5 minutes -> 15 seconds of wABHv2, followed by 15 wABR.
>
>
> CD

Paolo
WU 
 
ABS2/wPDLv2/wSDLv2
 
1MR
 
ABS2/wPDLv2/wSDLv2
 
CD

Complete 4 sets of the following exercises before the 1MR, and another 2 sets after the 1MR. 

5 repetitions of wHLL (15 lbs)

followed by 

5 repetition of wVU (15 lbs)
followed by 

wPDLv2 (5 lbs at ankles and 10 lbs dumbbells) - 5 repetitions
10 seconds (FP) & 10 seconds (VC)
 

wSDLv2 (5 lbs at ankles and 10 lbs dumbells) - 5 repetitions
10 seconds (SM) & 10 seconds (MC) 
Paolo
Complete each repetition with easy time
 
wTPp (p-bars) w/5 lbs - 2 sets of 8 repetitions

TPhb (hands backwards) - 2 set of 8 repetitions

TPhf (hands forward) or TPhs (hands sideways) - 2 set of 8 repetitions 


TPf or FPLf- 2 set of 8 repetitions
hands facing forward or sideways.
 
In between each repetition do wHBHv2 for 10 seconds (15 lbs for the dumbbells/ankle weights) followed by 5 wHBR
 
PLE : 2 sets of 2 reps on floor and 2 sets of 2 reps on an elevated surface. 


5 seconds FPL -> 5 seconds ATPL

 

 
In between each set  10 seconds of wABH, ( 15 lbs for ankle weights) followed by 5 reps of wABR w/15 lbs at the ankles
 
RLL (15 lbs): 3 set of 3 reps - (5 seconds FP and 15 second rest) & 30 seconds of PKS in between each set)
 
CD
Paolo
WU 
 
ABS2/wPDLv2/wSDLv2
 
1MR
 
ABS2/wPDLv2/wSDLv2
 
CD

Complete 3 sets of the following exercises before the 1MR, and another 3 sets after the 1MR. 

8 repetitions of wHLL (15 lbs)

followed by 

8 repetition of wVU (15 lbs)
followed by 

wPDLv2 (5 lbs at ankles and 10 lbs dumbbells) - 3 repetitions
15 seconds (FP) & 15 seconds (VC)
 

wSDLv2 (5 lbs at ankles and 10 lbs dumbells) - 3 repetitions
15 seconds (SM) & 15 seconds (MC)
Paolo
For the 1st set - medium time and on the 2nd set - easy time.
 
1st set (medium time):
 
wTPp (p-bars) w/5 lbs - 1 repetition -> 
 
TPhb (hands backwards) - 1 repetition -> 
 
TPhf (hands forward) or TPhs - 1 repetition ->
 
TPf & FPLf- Instead of the easy time, hold the TPf for max time & hold FPLf for at least 10 seconds ->

 
(->) In between each repetition: wHBHv2 for 10 seconds (15 lbs for the dumbbells/ankle weights) followed by 10 wHBR
 
2nd set (easy time):
Repeat all the aforementioned sets and exercises with easy time. For the (->) you do the wHBHc2 for 5 seconds followed by 5 wHBR. 
 
 
PLE : 2 sets of 2 reps on floor and 2 sets of 2 reps on an elevated surface. 


10 seconds FPL -> 10 seconds ATPL


 
In between each set do 10 seconds of wABH, ( 15 lbs for ankle weights) followed by 10 reps of wABR w/15 lbs at the ankles
 
RLL (15 lbs): 3 set of 3 reps - (5 seconds FP and 15 second rest) & 30 seconds of PKS in between each set)
 
CD
Paolo
WU 
 
ABS2/wPDLv2/wSDLv2
 
1MR
 
ABS2/wPDLv2/wSDLv2
 
CD

Complete 2 sets of the following exercises before the 1MR, and another 2 sets after the 1MR. 

10 repetitions of wHLL (15 lbs)

followed by 

10 repetition of wVU (15 lbs)
followed by 

wPDLv2 (10 lbs at ankles and 15 lbs dumbbells) - 4 repetitions
10 seconds (FP) & 10 seconds (VC)
 

wSDLv2 (10 lbs at ankles and 15 lbs dumbells) - 4 repetitions
10 seconds (SM) & 10 seconds (MC) 
 
Paolo

WU

 
6 sets of the following exercises:
 
YHLP->10 second HLHS->HLPN (5 reps),
 
HS (60 seconds)
 
ST - 15R & 15L
 
FPN
 
FPL - 10 seconds
 
HS (30 seconds)
 
ST - 10R & 10L
 
FPN
 
FPL - 5 seconds
 
RE:  wHBHv2 (10 seconds) -> wHBR (10 reps) -> rest for 2 - 5 minutes -> wABHv2 (10 seconds) -> wABR (10 repetitions).
 
CD
Paolo
WU 
 
ABS2/wPDLv2/wSDLv2
 
1MR
 
ABS2/wPDLv2/wSDLv2
 
CD

4 sets of the following exercises before the 1MR, and another 4 sets after the 1MR. 

6 repetitions of wHLL (15 lbs)

followed by 

6 repetition of wVU (15 lbs)

followed by 

wPDLv2 (15 lbs at ankles and 15 lbs dumbbells) - 2 repetitions
15 seconds (FP) & 15 seconds (VC)
 

wSDLv2 (15 lbs at ankles and 15 lbs dumbells) - 2 repetitions
15 seconds (SM) & 15 seconds (MC) 
 
 
Paolo

WU

 
10 sets of the following exercises:
 
YHLP->10 second HLHS->HLPN (5 reps),
 
HS (60 seconds)
 
ST - 15R & 15L
 
FPN
 
FPL - 15 seconds
 
RE:  wHBHv2 (10 seconds) -> wHBR (10 reps) -> rest for 2 - 5 minutes -> wABHv2 (10 seconds) -> wABR (10 repetitions).
 
CD
Paolo

 WU


1MR
 
CD
Yaad Mohammad

How is that even possible? You can hold a full planche for 3 seconds, but you can press into the position to a handstand. I can hold an advanced tuck planche for 15+, but I can't imagine pressing to a handstand!

Paolo
Yaad Mohammad said:
How is that even possible? You can hold a full planche for 3 seconds, but you can press into the position to a handstand. I can hold an advanced tuck planche for 15+, but I can't imagine pressing to a handstand!

Can you do a Stalder Press? It's one of the most basic presses you need to master. 

Yaad Mohammad

I can't. Not flexible enough!

Paolo
Yaad Mohammad said:
I can't. Not flexible enough!

Well I can't do a Stalder Press either lol, but I can do a standing straddle press to HS. Can you do a pike press to HS? You need to get used to leaning forward. Can you do a negative to tucked planche? 

Yaad Mohammad

I can do pike press and I can do tuck planche to handstand with straight arms