Fazool's Training Log

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fazool
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Joined: Sun Mar 25, 2012 7:40 am

Fazool's Training Log

Postby fazool » Thu Aug 30, 2012 12:46 pm

I have decided to keep track of my workouts. Currently, I am recovering from a shoulder injury, not sure how it occurred. Prehaps just overall wear and tear from years of working out. Unfortunately, during the past 6 months any overhead lifting has been troublesome. Prior to altering my workouts, which included KB exercises ranging from Double Military Presses, Clean and Presses, front squats, turkish get ups, swings etc. I thoroughly enjoyed them and the results I was getting in lowering my body weight and toning.

During the past three months I have shifted from a KB based workout to a more body weight focus using various gymnastic elements including static holds of front lever, back lever, support on rings, and L-sits. These are following by various FBE's, Functional Body Exercises, depending on the day. The results of this format has been an improved range of motion in my shoulder and less pain. The drawback is that while I may have gained some muscle, my weight has increased by 10 pounds. Time to mix it up to lean myself out.


Thursday, August 30, 2012

Kilroy Template Workout (Morning)
Static Holds
L-Sit 3 x 20 secs.
Bar Support Hold 3 x 30 secs.
Back Lever 3 x 20 secs.
Front Lever 4 x 15 secs.

Function Body Exercises (FBE)
1. Weighted Dips (+ 10lbs) 5 x5
2. Inverted Curls (Rings) 5 x 5
2:30 between each exercise. Therefore, 5 minute rest for same exercise.

Core (Evening)

1. Janda Situps (Pavelizer) 5 x 5
2. Windshield Wipers 2 x 10
"Get your but out of the way, although sometimes two "t's" are applicable."

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fazool
Posts: 627
Joined: Sun Mar 25, 2012 7:40 am

Re: Fazool's Training Log

Postby fazool » Fri Aug 31, 2012 7:09 am

Friday, August 31, 2012
Kettlbell/Bodyweight

16 kg.

Completed 5 rounds of the following:
1. KB Clean x 5 - l,r
2. KB 1-Handed Swings x 5 - l,r
3. Pushups x 10 (Alternating in each circuit with Diamond and regular pushups)
Rest: 60 secs. between rounds.
Note to myself: Not bad for incorporating KB's for the first time in a while. Plan to build up to 10 rounds.

Core

Standing Ab-wheel rollouts 2 x 5
"Get your but out of the way, although sometimes two "t's" are applicable."

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fazool
Posts: 627
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Re: Fazool's Training Log

Postby fazool » Sun Sep 02, 2012 1:56 am

Sunday, September 2, 2012

Kettlebell (24 kg) - Morning

Two - Handed Swings 10 x12
Perform 12 swings on the top of the minute. Rest until next top of minute. Repeat for 10 rounds.

Body weight:
Chin-ups/Pull-ups ( total 50 reps - alternate sets - until 50 reps are completed. 2 minutes between each set.)
Push ups (12 reps)
* Interesting - biceps and lats got a nice workout.

Core - Evening

1. Janda Sit-ups (Pavelizer) 5 x 5
2. Lying leg lifts (to perpendicular) 5 x 5
3. Russian twist 5 x 10 ( kettlebell - 8 kg.)
"Get your but out of the way, although sometimes two "t's" are applicable."

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fazool
Posts: 627
Joined: Sun Mar 25, 2012 7:40 am

Re: Fazool's Training Log

Postby fazool » Tue Sep 04, 2012 1:33 am

Wednesday, September 4, 2012

Kilroy Template Workout (Morning)
Static Holds
L-Sit 3 x 20 secs.
Bar Support Hold 3 x 30 secs.
Back Lever 3 x 20 secs.
Front Lever 4 x 15 secs.

Kettlebell Burn Extreme - 20 minutes
1A. Double Mitary Presses (16 kg.)
1B. Double Front Squats (16 kg.)
Ladders 1, 2, 3
Complete 1A and 1B, rest 120 secs. between rounds.

Completed 8 rounds. :clap:
"Get your but out of the way, although sometimes two "t's" are applicable."

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fazool
Posts: 627
Joined: Sun Mar 25, 2012 7:40 am

Re: Fazool's Training Log

Postby fazool » Wed Sep 05, 2012 1:35 pm

Wednesday, September 5, 2012

Kilroy Template Workout (Morning)
Static Holds
L-Sit 3 x 20 secs.
Bar Support Hold 3 x 30 secs.
Back Lever 3 x 20 secs.
Front Lever 4 x 15 secs.

Function Body Exercises (FBE)
1A. Elevated Rows (Rings) 5 x 5
1B. Elevated Push-ups (Rings) 5 x 5

Finisher:
5 minutes jump rope-tabatha- 20 secs. jump, 10 secs. rest

2:00 minutes between exercises.
"Get your but out of the way, although sometimes two "t's" are applicable."

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fazool
Posts: 627
Joined: Sun Mar 25, 2012 7:40 am

Re: Fazool's Training Log

Postby fazool » Thu Sep 06, 2012 1:05 pm

Thursday, September 6, 2012

Kettlebell Complexes (20kg.) - Morning

2-hand swing x 10; Goblet squat x 10; Pushups x 10
2-hand swing x 10; Goblet squat x 9; Pushups x 9
2-hand swing x 10; Goblet squat x 8; Pushups x 8
Continue descending sets until one rep.

WOW! A sweaty mess.

Core - Evening

1. Standing Ab-rollout 3 x 6
2. Plank 1 x 60 secs.
"Get your but out of the way, although sometimes two "t's" are applicable."

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fazool
Posts: 627
Joined: Sun Mar 25, 2012 7:40 am

Re: Fazool's Training Log

Postby fazool » Fri Sep 07, 2012 11:54 am

Friday, September 7, 2012

Kilroy Template Workout (Morning)
Static Holds
L-Sit 3 x 20 secs.
Bar Support Hold 3 x 30 secs.
Back Lever 3 x 20 secs.
Front Lever 4 x 15 secs.

Function Body Exercises (FBE)
1. Weighted Dips (+ 10lbs) 5 x5
2. Inverted Curls (Rings) 5 x 5
2:00 between each exercise. Therefore, 5 minute rest for same exercise.

Core - (Morning)

Hanging Leg Lifts (HLL) - 3 x 5

Core - (Evening)

Janda Sit-ups (Pavelizer) 5 x 5
"Get your but out of the way, although sometimes two "t's" are applicable."

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fazool
Posts: 627
Joined: Sun Mar 25, 2012 7:40 am

Re: Fazool's Training Log

Postby fazool » Mon Sep 10, 2012 12:39 pm

Monday, September 10, 2012

Kilroy Template Workout (Morning)
Static Holds
L-Sit 3 x 20 secs.
Bar Support Hold 3 x 30 secs.
Back Lever 3 x 20 secs.
Front Lever 4 x 15 secs.

Functional Body Exercises
1. Pull-ups - L (Rings) 5 x 5
2. Pike Push-ups 5 x 5

Core
1. Hanging Leg Lifts (HLL) 1 x 5
2. Windshield Wipers - half 1 x5

Evening -

Core
1. Janda Sit-ups (Pavelizer + 16kg KB) 5 x 5
"Get your but out of the way, although sometimes two "t's" are applicable."

User avatar
fazool
Posts: 627
Joined: Sun Mar 25, 2012 7:40 am

Re: Fazool's Training Log

Postby fazool » Tue Sep 11, 2012 2:02 pm

Tuesday, September 11, 2012

Kilroy Template Workout (Morning)
Static Holds
L-Sit 3 x 20 secs.
Bar Support Hold 3 x 30 secs.
Back Lever 3 x 20 secs.
Front Lever 4 x 15 secs.

Function Body Exercises (FBE) - Rings
1. Tick Tocs (Tuck) 2 x 2
2. Yewkis (Tuck) 3 x 5

Finisher-
5 minutes jump rope-tabatha- 20 secs. jump, 10 secs. rest
"Get your but out of the way, although sometimes two "t's" are applicable."

User avatar
fazool
Posts: 627
Joined: Sun Mar 25, 2012 7:40 am

Re: Fazool's Training Log

Postby fazool » Wed Sep 12, 2012 1:52 pm

Wednesday, September 12, 2012

Kettlebell/Body weight

Brutal Minimalistic Workout - Morning

KB (24kg) 10 Two-Handed Swings, 1 Hindu Squat
9 Two-Handed Swings, 2 Hindu Squats
8 Two-Handed Swings, 3 Hindu Squats
Continue in this fashion until:
1 Two Handed Swing, 10 Hindu Squats
Time: 5:50

Core -

Kneeling Ab-wheel rollouts 1 x 25
Plank - 60 seconds

Core - Evening

Janda Sit-ups (Pavelizer) 5 x 5
"Get your but out of the way, although sometimes two "t's" are applicable."


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