FeelGood's Workout Log

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FeelGood
Posts: 1523
Joined: Fri Feb 12, 2010 11:26 am

Re: FeelGood's Workout Log

Postby FeelGood » Sat Aug 04, 2012 5:46 am



Saturday - August 04 - 18?lbs

  • Long Warmup - run, crawls, dynamic stretching, band, shadowbox

  • HSPU 2 | 4 | 5
  • Chinups 20 | 15 | 14

  • Hip Thrusts 10 + 20 single | 10 + 20 single
  • Back Extensions 35 | 35
  • Sprinter Sit Ups 20 | 20
  • Revolving Plank √ | √
  • Pushups 30 | 30

  • Front Lever Adv Tuck √ | √ | √
  • Squats 20 | 20 lunges | 20
  • Vertical Jumps 10 | 10 | 10
RT Log
Log updates, GPP info, music, fight stuff...motivation..artsy.. and whatever else it morphs into > http://feelgood-training.tumblr.com

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FeelGood
Posts: 1523
Joined: Fri Feb 12, 2010 11:26 am

Re: FeelGood's Workout Log

Postby FeelGood » Tue Aug 07, 2012 8:42 pm



Tuesday - August 07 - 183lbs

  • HSPU 8 | 8 *PR
  • Pullups 18 | 18

  • Various Pushups
  • FL Tuck Rows

Notes - With the limited time recently this workout was done while cooking and eating. I baked some potatoes and portobello mushrooms (olive oil, cloves, salt, pepper, herbamare, garlic). Fried up some onions and tossed the baked potatoes and mushrooms in so > made some gnarly garlic mushroom mashed potatoes (with whole grain mustard ~ good texture). Side of Broccoli. Bunch of lightly fried shrimp (lemon pepper, sea salt).
RT Log
Log updates, GPP info, music, fight stuff...motivation..artsy.. and whatever else it morphs into > http://feelgood-training.tumblr.com

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FeelGood
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Joined: Fri Feb 12, 2010 11:26 am

Re: FeelGood's Workout Log

Postby FeelGood » Wed Aug 08, 2012 9:17 am



Wednesday - August 08 - 183lbs

  • Slow Pullups with top pause 5 | 5 | 5 | 5
  • Dips w/Leg Raise + Spread 5 | 5 | 5 | 5
  • Reverse Rows w/ pause 5 | 5 | 5 | 5
  • L-Sit √ | √ | √ | √
  • Free Handstand Tap-off tree Holds √ | √ | √ | √
  • Jog to Incline √ | √ | √ | √
  • Hill Jog + Hill Sprint 1+2 | 1+2 | 1+2 | 1+2
  • Jog to Playground √ | √ | √ | √

  • Stair Sprint in middle ^ of circuit

Notes - Conditioning with almost no rest while my girlfriend was at her studio fitness class :mozilla_money: . Banana and homemade choc milk (milk, date honey, cocoa powder) after.. then my girl's homemade turkey burgers :drool: and broccoli. Trying out this (Kronung) highly rated instant coffee - enjoying it - http://www.amazon.com/Jacobs-Coffee-Kro ... ung+coffee
RT Log
Log updates, GPP info, music, fight stuff...motivation..artsy.. and whatever else it morphs into > http://feelgood-training.tumblr.com

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FeelGood
Posts: 1523
Joined: Fri Feb 12, 2010 11:26 am

Re: FeelGood's Workout Log

Postby FeelGood » Fri Aug 10, 2012 9:33 am


> studio version link to second song ^ "Attaboy" http://www.youtube.com/watch?v=DtAITPpMzWI

Friday - August 10 - 182lbs

  • Long Warmup - jog, various style pushups, dynamic stretching, band activation

Upper Body One time through
  • Pullups 18 + 10 low bar
  • HSPU 7 + 10 pike press
  • Chinups 12 + FL adv tuck
  • Pushups 40
  • Pullups 11 + 10 low bar
  • HSPU 4 + 10 pike press

Core + Legs 2 sets
  • Hanging Leg Raises (alt foot to opposite hand) 10 | 10
  • Kneeling Back Extension Jump+ 5 | 5
  • Shrimp Walk 10 | 10
  • Dragon Flag 5 | 5
  • Flag Progressions 3 bent leg each side | 3 bent leg each side
  • Headstand Reverse Leg Lift 4 | 4

Lil Cardio Finisher
  • Trail Run 20 min

Notes - Ate an egg benedict brioche with smoked salmon for brunch. That was good shit. Kneeling back extension jump is on knees hands behind head (whole time), bow head to ground, head back up, jump to feet, squat jump after landing. Jump over playground toys before alternating shrimp walk. Dragon Flag easy.. Reg side flag not easy. Found a nice trail run.
RT Log
Log updates, GPP info, music, fight stuff...motivation..artsy.. and whatever else it morphs into > http://feelgood-training.tumblr.com

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FeelGood
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Joined: Fri Feb 12, 2010 11:26 am

Re: FeelGood's Workout Log

Postby FeelGood » Sun Aug 12, 2012 8:22 pm



Sunday - August 12 - 183lbs

  • Front Lever Adv Tuck 30 count | 20 count
  • Skin-the-cat w/pro & sup grip √ | √
  • Free Handstand tree tap off holds √ | √

  • Slow Pullups with top pause 7 | 7 | 7
  • Dips w/Leg Raise + Spread 7 | 7 | 7
  • Reverse Rows 7 | 7 | 7
  • L-Sit √ | √ | √
  • HSPU + Pushups 2 + 20 | 2 +20 | demonstrated some planche, elbow lever training
  • Jog to Incline and Hill Jog √ | √ | √
  • Hill Sprints 3 | 3 | 3
  • Jog to Playground √ | √ | √
RT Log
Log updates, GPP info, music, fight stuff...motivation..artsy.. and whatever else it morphs into > http://feelgood-training.tumblr.com

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FeelGood
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Re: FeelGood's Workout Log

Postby FeelGood » Tue Aug 14, 2012 7:29 pm



Tuesday - August 14 - 185lbs

Warmup + Strength Circuit 3 sets
  • Hit Bag
      60sec | 60sec | 60 sec
  • Pull Complex > (10 Low Row + 10 Face Pull + 10 Rear Delt Fly + 5 FL Tuck Row pro, sup, mixed)
      35 | 35 | 35
  • Pushups
      50 | 31 | 30
  • Squats > (20 bw + 20 lunges + 20 cossacks)
      60 | 60 | 60

Core 2 sets
  • Hips
      30 fire hydrant drill | 20 Hip Bridge + 20 single leg hb
  • Lower Back
      40 back extensions | 40 back extensions
  • Abs > (10 sprinter sit ups + 20 side crunch + 20 reverse crunch + 50 flutter kicks)
      100 | 100

Finisher How many in 5 min?
  • Band Chops 10 right + 10 left | 10 right + 10 left | 10 right + 10 left | 10 right + 10 left
  • Swings 10 | 10 | 10
  • Vertical Jump 10 | 10 | 10

Notes - My appetite is just killer lately.. will bring that weight down soon. Really enjoyed this workout.. kinda tossed in warmup work in with the 1st circuit.. also some rest from vertical work (no handstands, pullups). Very happy with the pushups, good form. For the Pull complex I used bands anchored from door bottom instead of like usual from pullup bar. This is actually pretty important as I have noticed a weakness in shoulder depression (especially while sleeping my shoulders tend to shrug). Pulling the bands from this low angle works the shoulders/scapula under load in a depressed retracted (down and back) position that felt very rehabilitative. This structural issue has come about since I have not been lifting anything heavy off the ground (deadlift). So I will be pulling from a low angle and trying to get in some more swings and deadlifts of some sort.
RT Log
Log updates, GPP info, music, fight stuff...motivation..artsy.. and whatever else it morphs into > http://feelgood-training.tumblr.com

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FeelGood
Posts: 1523
Joined: Fri Feb 12, 2010 11:26 am

Re: FeelGood's Workout Log

Postby FeelGood » Wed Aug 15, 2012 6:55 am



Wednesday - August 15 - 185lbs

  • Hill Sprint 10
  • Flat Sprints 10

  • Run 10 min

  • L-Sit reg, reverse hand, one hand in between legs

Notes - Some time and wanted to get some running in. L-Sits done on a bench.
RT Log
Log updates, GPP info, music, fight stuff...motivation..artsy.. and whatever else it morphs into > http://feelgood-training.tumblr.com

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FeelGood
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Joined: Fri Feb 12, 2010 11:26 am

Re: FeelGood's Workout Log

Postby FeelGood » Thu Aug 16, 2012 5:05 am



Thursday - August 16 - 185lbs

  • Recovery warmup + stretches + foam rolling + tennis ball rolling

  • Front Lever Progressions adv tuck (20 sec | 25 sec | 21 sec) + straddle attempts
  • Back Bridge wall rotations, wall walk downs, pike stretch
  • Planche Progressions tuck planche holds (yes) + adv tuck attemps

  • Hit the bag few minutes (5-10) of punches, kicks, elbows, knees = fun

Notes - I held a fl straddle for a bit - cool. Also I'm close to holding adv tuck planche which feels like a gigantic step. I am going to GTG with the Front Lever - I think it lends itself well to this and I want to own it. Surprised that I'm doing so well at this weight.. if I was 170 below and could maintain strength my numbers could really be good....
RT Log
Log updates, GPP info, music, fight stuff...motivation..artsy.. and whatever else it morphs into > http://feelgood-training.tumblr.com

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FeelGood
Posts: 1523
Joined: Fri Feb 12, 2010 11:26 am

Re: FeelGood's Workout Log

Postby FeelGood » Fri Aug 17, 2012 4:05 am



Friday - August 17 - 185lbs

  • Park Fun free handstand holds, kipping hspu, elbow lever, front lever raises and adv tuck holds, frisbee, football, soccer

then later at home..

  • Isometric + Slow pullup singles, chinup singles, pushup singles, tons of wall presses (standing close to a wall and pressing out at different angles) all generally using at least 3 positions.
  • Front Lever Progressions raising into full front lever and straddle (holding for half a sec) and some untimed adv tuck holds
  • Recovery light db work with a focus on shoulders
RT Log
Log updates, GPP info, music, fight stuff...motivation..artsy.. and whatever else it morphs into > http://feelgood-training.tumblr.com

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FeelGood
Posts: 1523
Joined: Fri Feb 12, 2010 11:26 am

Re: FeelGood's Workout Log

Postby FeelGood » Sat Aug 18, 2012 6:14 am



Saturday - August 18 - 184lbs

  • Long Warmup run, crawl, hit bag, band pull complex, hip bridge, neck bridge, toe raises, single leg calf raises

  • HSPU 21 total
  • Pullups/Chinups 50 total
  • Core l-sit, plank complex w/body saw, headstand reverse leg lift, back extensions, fl adv tuck, band rotations

  • Squats 100
  • Lunges 20
  • Cossacks 20
  • Vertical Jump 10
RT Log
Log updates, GPP info, music, fight stuff...motivation..artsy.. and whatever else it morphs into > http://feelgood-training.tumblr.com


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