FeelGood's Workout Log

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FeelGood
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Re: FeelGood's Workout Log

Postby FeelGood » Mon May 07, 2012 6:10 am

I went on a short vacation back to the states (did some fun beach workout stuff - swimming, headstands, handstands, kipping hspu, l-sit, levers, planche work) and then got back and didn't really have organized workouts worth posting. While it was fun just messin around at playgrounds and sprinting I see that I have gained weight and need to add some discipline back in with eating and organized progression on the workouts. I got to use some of my old workout stuff while on vacation - heavy bag, sled, sledgehammer.. and man I miss those things. :mozilla_cry: So I'm starting off with this metabolic circuit below (metabolic because it seems to rev up the system like crazy)



Monday 5/07 - inside, NBMT
Things to note are probably that I did this workout wearing 3 layers of clothing - being warm gets me mobile. Also the HSPU - I tried them and the HS while looking at the opposite top walls corner and I think it did help with my form. I saw that on gymnastics wod website - http://gymnasticswod.com/content/crossf ... rkouts-pt2 - i do not kip on my HSPU though - strict form.. but I may add kipping once I'm tired.

Warmup
  • Running Around ~8min
  • Dynamic Stretching
  • Band UA rows, face pulls, trap 3, rear delt flys, shoulder rom + stabilization, one arm pulls

CIRCUIT ~ 3 times through
  • Handstand Holds [tapping off wall holds] x 2
  • Hip Bridge + Fire Hydrant Drill [10 reg, 10 single leg, 30 FHD] x 4
  • Chinups 20 + 20 + 20
  • Back Extensions 35 + 35 + 35
  • Squat Routine [15bw atg, 10 alternating jump lunges, 10 cossack] x 3
  • HSPU 5(+5 pike press) + 5(+5 pike press) + 4(+5 pike press)
  • Ab Routine [20 Sprinter Sit Ups, 10 Side Crunch each side, L-SIT] x 3
  • Quick Band Stuff [5 deadlift, 5 shrugs, 5 High Pulls, 5 snatch, 5 btn press, 2 lat raise, 2 front raise, 5 single leg dead, 10 band rotations, 10 band anti-rotations, 20 band axe chops] x 3
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 » Tue May 08, 2012 10:03 pm



Wednesday 5/09 - playground, park and bridge, NBMT
Wasn't sure where I could get a workout in so I did this quick one:

This x2
Hill Sprint x2
Flat Sprint x2
Hill Sprint x1
Tree Branch Play - Pull/Chin/Row/Leg Raise Fun

Freestanding HS attempts, rolls, headstand, kipping hspu

Back Lever & Skin the Cats (sup)
Pullups (rotating between strict & btn)
Tree HSPU & HS tapoffs
Planche Tucking at Dip Bars, Pushups (some planche ideas -> http://www.youtube.com/watch?v=U96geCcNM4k - the tree slide down and bench raise = very good progression - trying the planche from a raised up surface (with a closed grip) may help as this is how I progressed to the floor L-Sit.. by doing a chair L-Sit)
Reverse Row, FL Row, Inverted Pullup (at dip bars)
Dip + Leg Raise & Spread
L-SIT
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 » Sat May 12, 2012 11:39 pm




Saturday 5/12 - inside, barefoot
Only had time for 2x through. I've got to pick it up.. WEAK. Still runnin heavy on the weight. So when I drop - numbers should be good.

Warmup
  • Running Around ~8min
  • Dynamic Stretching
  • Band UA rows, face pulls, trap 3, rear delt flys, shoulder rom + stabilization, one arm pulls

CIRCUIT ~ 2 times through
  • Handstand Holds [tapping off wall holds] x 2
  • Hip Bridge + Fire Hydrant Drill [10 reg, 10 single leg, 30 FHD] x 2
  • Chinups 20 + 20
  • Back Extensions 35 + 35
  • Squat Routine [15bw atg, 10 alternating jump lunges, 10 cossack, 3 shrimps each leg] x 2
  • HSPU 5(+5 pike press) + 4(+5 pike press)
  • Ab Routine [20 Sprinter Sit Ups, 10 Side Crunch each side, Revolving Plank Complex (plank into body saws into side planks into plank and body saws..] x 2
  • Quick Band Stuff [5 deadlift, 5 shrugs, 5 High Pulls, 5 snatch, 5 btn press, 2 lat raise, 2 front raise, 5 single leg dead, 10 band rotations, 10 band anti-rotations, 20 band axe chops] x 2

Fookin A
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 » Mon May 14, 2012 8:05 pm



Monday 5/14 - inside, NBMT, solid eating

warmup - movin around, dynamic stretch

This 2 times through
Handstands (wall tap off holds)
Front Lever (advanced tuck holds)
Planche (in dip position and raising into tuck planche and trying to hold)
L-Sit (in dip position playing around with foot movement in and out)
Shadowboxing

This 2 times through
HSPU + Pike Press - 6+5, 3+5
Pullup + Chinup - 5+5, 5+5
Pushup - 20, 20
FL Tuck Row - 10, 10

This 2 times through
Headstand Gatherings, RLL(Reverse Leg Lifts) & Kipping HSPU - Ido's Gatherings Beginner, Ido's Gatherings Intermediate, Ido's Gatherings Advanced
More Planche - great vid How to do a Planche- Exercise Workout Tutorial for Training Planche
More FL
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 » Thu May 17, 2012 1:39 am

Just found this:

more -> http://www.youtube.com/watch?v=F5MXZK9pupM, http://www.youtube.com/watch?v=6DLsyCgeOYs

Wednesday 5/16 - outside, regular sneakers :mozilla_frown:
Haven't played tennis in over a year! I felt able to get anywhere on the court but maybe a little slow in direction change (agility) and backhand and serve was not pretty. Fun though. I'm thinking about a big change to the workouts - to launch me into the next phase of goals and such.. will I actually get some programming down? Funny: Enjoy. Fuckers.

bike ride
tennis ~1.5h (2-6, 3-6)

Image
Like this?

Image
No Like this!
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 » Fri May 18, 2012 5:08 am

I've always had a sweet spot for this song but this version is just fucking great.


Friday 5/18 - inside, barefoot
A recovery session - as I consider changes to my routine.

back bridges and stretching
hip routine and some squats
stability ball work
shoulder and leg stretches
a handstand here and a front lever there

*also my girlfriend gave me about an hour massage - :romance-admire: :romance-admire:
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 » Mon May 21, 2012 6:45 pm



Monday 5/21 - outside biked to big park then biked to playground too - NBMT
Just working through some moves as I plan my plans and continue recovery. Kind of nursing a slight shoulder injury.

@ straight bar - jumping muscle ups, exlposive pullups (varying width grips), front lever, back lever (pro & sup grip~ much tougher or just not used to sup grip), skin the cats, pull over, front dips, chin ups, btn pull ups, fl tuck rows (pro & sup grip)

@ parallel bars - dips, L-sits to planche tucks, swings, dips + leg raise & spread, reverse row, one arm rowing (dif grips felt very good - feet on floor, angle with ground changes difficulty, seemed a very useful functional move), inverted pullups, batfink rows, pushups with some more rom on top of bars

@ ladder bars - flag attempts (not bad) & HLL with forced open shoulders (dammmmmmmmmmmmmmmmmmmmmmmmmnnn this is much tougher with forward shoulders - http://gymnasticbodies.com/tutorials/de ... -leg-lift/)

@ tree - HSPU, handstand tap off and holds (excellent hold), up down and around handstand tree walking

some more biking
Last edited by FeelGood on Wed May 23, 2012 10:28 pm, edited 2 times in total.
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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David_89
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Location: Australia

Re: FeelGood's Workout Log

Postby David_89 » Mon May 21, 2012 7:25 pm

Jeez you are thorough.

The leg lifts with open shoulders are pretty humbling eh? When I did my gymnastics coaching course they had stall bars, I had never got to use them before so the first thing I thought was 'let's see what the fuss is about with these' I tried the front and back support that Ido Portal has mentioned (on his blog maybe) and I couldn't do them and I could only manage 10 leg raises with a good tempo. Ever since then I have been pushing to get a set in our gymnastics area, my reasoning being that 'the kids will really benefit'. Now, that's funny

Don't stress about the supination on BL feeling hard for now, I had to push and push till my elbows were quite sore from it, then take some time off. After I started again I had no issues. I would also recommend not always doing the hardest variation you can, sometimes doing just german hangs for time will still provide some benefit.

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FeelGood
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Re: FeelGood's Workout Log

Postby FeelGood » Wed May 23, 2012 10:27 pm



Wednesday 5/23 - in and out - NBMT
What started out as recovery and trying out some moves ended with a bit more. The deadlift isos is to help balance out the shoulder ~ feels great.

back bridge progressions and pike stretches
band rows and maltese pulls
stretching out shoulder, dislocates, band work
tennis ball rolling
stability ball stuff
deadlift isos
L-Sit - from ground over 20 secs (solid)
Pushups
Some bar work (pullups, chinups, back lever and hangs in sup grip (nice))

10 hill sprints ~ felt great
Some Biking

--

Focus on these for shoulder stretches:
Stretches - http://www.pressurepointer.com/pain_reference_chart.htm
&
Tea Cup - http://www.youtube.com/watch?v=deU3_OUK4OQ

Note: Chaos and Pain blog has some eye popping pics a man should not miss.
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: 1496
Joined: Fri Feb 12, 2010 11:26 am

Re: FeelGood's Workout Log

Postby FeelGood » Thu May 24, 2012 9:27 pm



Thursday 5/24 - in - barefoot
Just a quick one and I thought I could try posting more of these tiny workouts. Keeping it on the DL as my left shoulder and basically whole upper back/shoulder region can use a cool off. Thus, I will probably keep a lowerbody & core focus for a bit. First time going for more than 25 squats in a set - BT's log inspired me to try and build to higher rep squats. The modified sprinter sit-ups is alternating between any situp variety I think of.

2 sets of these
Jumping Jacks - 50, 50
Back Extensions - 35, 35
Modified Sprinter Sit Ups - 20, 20
Side Crunch - 10, 10
Hindu Squats - 50, 50

kneeling back extension jump ~ kneel, head to floor, head back up, explode onto feet
some stretching and tennis ball rolling
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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