caioclm's log

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caioclm
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Re: caioclm's log

Postby caioclm » Thu Sep 22, 2011 8:12 am

Thursday: Conditioning

4x circuit:

5 burpees
10 push-ups
15 squats
400 m run

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caioclm
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Re: caioclm's log

Postby caioclm » Mon Sep 26, 2011 10:35 am

Week II
Monday (explosive)

today I went to the nearby playground, and workout with some kids watching and trying to do some of the things I was doing, like clap push-ups and muscle-ups, had some fun.

4x5 Muscle-ups
4x10 Knee Tuck Jumps (deep)
4x10 Clap Push-ups (10/10/9/8 reps)
4x16 Jumping Lunges
4x10 Explosive Pull-ups (10/10/8/6) vary between clap, alternating grips, or just trying to hit my belly on the bar with the hands off.

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caioclm
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Re: caioclm's log

Postby caioclm » Wed Sep 28, 2011 12:06 pm

Yesterday I was a little sick, no workout.

Wednesday: Strength

4x Pull Ups 20 kg added (with 3-5 seconds stop at 5 angles)
4x GHR progression
4x Dips 20 kg added
4x Pistols
4x Ab Wheel (very sux today, don't know why)
4x One Legged Calf Raises 20 kg added
4x Saxon side bends 20 kg
4x Shrugs 10 kg each side
4x Good Morning 10 kg added, hands on the head (neck effort)

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caioclm
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Re: caioclm's log

Postby caioclm » Sat Oct 01, 2011 12:17 am

Friday Explosive

3x5 Muscle-ups
3x10 Knee Tuck Jumps
3x Clap Push Ups (12/9/7)
3x20 Jumping Lunges
3x8 Explosive Pull Ups
3x20 Ankle Hops

after this, me, my friend and my brother started to play with an old tire, we did a lot of conditioning, throws, and core exercises...

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caioclm
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Re: caioclm's log

Postby caioclm » Mon Oct 03, 2011 12:14 pm

Week 3

Strength Day:
4x Weighted Pull Ups/Chin Ups + GHR progressions
4x Weighted Dips + Pistols/Goblet Squats
4x One Legged Calf Raises + Ab Wheel
4x Shrugs + Saxon Side Bends
4x Good Morning

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caioclm
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Re: caioclm's log

Postby caioclm » Tue Oct 11, 2011 9:07 am

Knee Tuck Jump 6x3
Step-up with 10 kg 3x8
Hamstring Curl BW 3x8
Ab Wheel 10/10/9/10
Wrestler's Bridge 3x30 seconds hold

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caioclm
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Re: caioclm's log

Postby caioclm » Fri Oct 14, 2011 8:58 am

Dips 4x10 bodyweight
Chin Ups 10/8/7
Band P/A 3x12
Tire Press 20kg 4x8
Shrugs with 26 kg 3x10
Biceps Curls (thick bar) 3x10 with 5 kg + band each side

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caioclm
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Re: caioclm's log

Postby caioclm » Mon Oct 17, 2011 12:09 pm

Zercher Squats
26 kg/31 kg/36 kg/26 kg/26 kg
I started progressing but since is my first time in years doing squats (only did pistols), I went easy today (lower back fear)
Hamstring Curl BW
10/10/12 (much better than last week)
Step-ups
2x10 w 10 kg added
1x10 BW
Core Circuit changing the order:

15 Pop-ups (exploding up, slowing down)
10 Knee To Elbows (each side, very slow)
20 Supermans (holding 1 second up)
xx Chinnies to burnout

Today is my last workout this week, tomorrow gonna do somethings on my tattoo, so I cannot do exercises until Sunday. =/

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caioclm
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Re: caioclm's log

Postby caioclm » Mon Oct 24, 2011 2:04 pm

Deck of cards for maintenance, I'm adjusting my workout, since it started to rain a lot, and my bars are on the yard...

Spades = Diamond Push-Ups (done)
Club = Wide Gripe Pull-up (-26, I couldn't hand myself on the bar in the end)
Diamonds + Hearts = Squats (done)
Joker = 30 seconds wrestler's bridge hold (metronome mode)

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caioclm
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Re: caioclm's log

Postby caioclm » Sun Oct 30, 2011 9:38 am

Upper Body Strength

Not a routine, just showing some BW exercises to my friend and my brother in the conjugated method.

2x5 HSPU + HS hold
2x5 Pull-Up + Front Lever Hold
2x5 Dips + Planche Hold
2x5 Rows + Front Lever Hold
2x5 Planche Push Ups + Back Lever Hold
2x5 Bodyweight Curls + Front Lever Hold

2x 30s Static Neck Bridge, with 4 kg on hands doing circles.


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