Thanks, Frodo! Tuesday, June 11, 2013. Z Health Mobility Drills Pose Method Running Drills, in preparation for... 2.5 mile run.
Wednesday, June 12, 2013. Squats 45lbs x 5 (2x) 80lbs x 5 120lbs x 3 1600lbs x 2 205lbs x 5 (3x) Overhead Press 45lbs x 5 (2x) 55lbs x 5 70lbs x 3 85lbs x 2 100lbs x 4, 3, 3 Bent Over Rows 45lbs x 5 (2x) 60lbs x 5 75lbs x 3 90lbs x 2 110lbs x 5 (3x) Assisted Chinups 8, 8 Assisted Dips 8, 6
Thursday, June 13, 2013. Pose Method Running Drills. Ran 3.4 miles. Looking forward to building things back up.
Oops, forgot to put in yesterday's training. Monday, June 17, 2013. Z-Health Mobility Drills Squats 45lbs x 5 (2x) 85lbs x 5 125lbs x 3 170lbs x 2 215lbs x 3 (3x) Overhead Press 45lbs x 5 (2x) 55lbs x 5 70lbs x 3 85lbs x 2 105lbs x 3 (3x) Bent Over Rows 45lbs x 5 (2x) 65lbs x 5 80lbs x 3 100lbs x 2 120lbs x 3 (3x) Assisted Chinup Negatives: 5, 5, 5, 5, 5 Assisted Dips Single: Bar 6, Single Bar Undergrip 6, Korean 6, Korean Undergrip 6 Hamstring Raises (w/25lb plate): 5, 5, 5 Pushups: 18 5 minutes Rope Skipping Pose Method Running Drills Ran 4 miles.
Tuesday, June 18, 2013. Ran 4.3 miles in the morning. Afternoon... 40 minutes training capoeira with the Mrs. 6 x 2 minute drills of challenging capoeira movements with 3 minute rests in between.
Wednesday, June 19, 2013. Squats (repeated Monday's numbers, because I felt sluggish on my work sets then) 45lbs x 5 (2x) 85lbs x 5 125lbs x 3 170lbs x 2 215lbs x 2 (3x) Dumbbell Press 25lb bells x 5 (2x) 30lb bells x 5 40lb bells x 3 55lb bells x 2 Deadlifts 100lbs x 5 (2x) 155lbs x 3 215lbs x 2 260lbs x 4 Assisted pullups: 5, 5, 5, 5, 5 Assisted Dips: single bar 6, single bar undergrip 6, Korean 6, Korean undergrip 6 Single Leg Squats: 5/5, 5/5, 5/5 Hanging Leg Lifts (tucked): 6, 6 Wall Assisted Archups: 4, 2 Assisted L-Sit Holds/Lifts: 10/10, 10/10 Backbend Static Holds: 2 x 15 seconds
Monday, July 1, 2013. Z Health Mobility Drills Squats 45lbs x 5 (2x) 90lbs x 5 135lbs x 3 180lbs x 2 225lbs x 2 (3x) Deadlifts 105lbs x 5 (2x) 160lbs x 3 225lbs x 2 270lbs x 5 Dips (assisted), 24: Single Bar 6, Single Bar Undergrip 6, Korean 6, Korean Undergrip 6 Pullup Negatives, 30: 6, 6, 6, 6, 6 Single Leg Squats right/left: 6/6, 6/6, 6/6 Pushups, 29: Weighted (25lbs) 6, assisted one arm pushup 3/3, Tesoura 4/4, Leg elevated pushups 3/3, Pseudo Planche 3 Pose Method exercises Ran for 4 miles.
Wednesday, July 10, 2013. Very abbreviated session today. Z Health Mobility Drills Squats 45lbs x 5 (2x) 90lbs x 5 140lbs x 3 185lbs x 2 235lbs x 5 (3x) Deadlifts 110lbs x 5 (2x) 165lbs x 3 235lbs x 2 280lbs x 4, 1
Friday, July 12, 2013. Z-Health Mobility Drills Front Squats* 45lbs x 5 (2x) 45lbs x 5 60lbs x 3 80lbs x 2 100lbs x 5 Overhead Press 45lbs x 5 (2x) 60lbs x 5 80lbs x 3 95lbs x 2 115lbs x 1, 1, 1 Pullups: 8, 8, 8 Assisted Dips: 8, 4, 5 Manna Holds: 4 x 10 seconds Handstand Holds: 4 x 15 seconds Pose Method Running Drills Ran 4 miles Pullups as finisher: 1, 1, 1
Friday, July 19, 2013. Ran 4.5 miles today. I've been running instead of the weight training this week due to a nagging ache in my upper back that's all but gone now, so I'll get back to lifting on Monday.
Monday, July 22, 2013. Z Health Mobility Drills Squats 45lbs x 5 (2x) 95lbs x 5 140lbs x 3 190lbs x 2 240lbs x 5 (3x) Deadlifts 115lbs x 5 (2x) 170lbs x 3 245lbs x 2 290lbs x 2, 2, 1 Dips: 5, 5, 5 Single Leg Squats: 5/5, 5/5, 5/5 Pullups (assisted): 8, 8, 8 L-Sit Lifts: 10/10, 10/10, 10/10 Dumbbell Curls: 15 x 5 (2x) 20 x 5 22.5 x 3 25 x 2 27.5 x 5 (3x)
Tuesday, July 23, 2013. Morning Ran 4.8 miles. Afternoon Warmup consisting of 9 20 second rounds of rope skipping Endurance training (8 rounds of 2 minutes work followed by 3 minutes rest) with the following movements Gira into bananeira (going into handstand from a low twisting pivot) Bananeira (walking on the hands) Gira baixa (kind of like the alligator walk, though in a circular motion) Xango Sapinhos (low squatting hops) Getting to the feet (from prone/supine positions) Backward rolls Sprawls 15 minutes of ginga, working on directional changes Pullups as a finisher: 1, 2, 1
Monday, July 29, 2013. Z Health Mobility Drills Squats 45lbs x 5 (2x) 100lbs x 5 150lbs x 3 200lbs x 2 250lbs x 5 (3x) Dumbbell Curls: 15 x 5 (2x) 22.5 x 5 25 x 3 27.5 x 2 30 x 5 (3x) Deadlifts 115lbs x 5 (2x) 170lbs x 3 245lbs x 2 290lbs x 3, 2 (mixed grip) Dips: 8, 8, 4 Single Leg Squats: 5/5, 5/5, 5/5 Pullups (assisted): 8, 8, 8 Pushups: Crucifix x 5 x 3, Tesoura x 5/5 x 3, modified 1 Arm Pushups x 5/5 x 3, Headstand pushups x 3 Dragon flags (tucked): 3, 3, 3 Ran 4.5 miles Pullups as finisher: 1, 1, 1, 1, 1
Monday, August 5, 2013. Squats 45lbs x 5 (2x) 100lbs x 5 150lbs x 3 200lbs x 2 255lbs x 5, 3, 3 Dumbbell Press 22.5lb bells x 5 (2x) 25lb bells x 5 35lb bells x 3 45lb bells x 2 50lb bells x 5 (2x) Dumbbell Curls: 20 x 5 (2x) 25 x 5 27.5 x 3 30 x 2 32.5 x 3, 4, 3 Deadlifts 120lbs x 5 (2x) 180lbs x 3 250lbs x 2 300lbs x 1* Bodyweight 666 program** Pushups (wall): 6,6,6,6,6,6 Pullups (door pulls): 6,6,6,6,6,6 Handstand Pushups (raised platform military press): 6,6,6,6,6,6 Abs and Core (90 degree flat knee raises): 6,6,6,6,6,6 My own additions to the program*** Lalanne pushups (wall): 6,6,6,6,6,6 Crucifix pushups (wall): 6,6,6,6,6,6 Tesoura/Queda de rin pushups (platform): 6,6,6,6,6,6 *Was too tired to play with 300lbs today. I'll drop back to 290 on Friday and revisit 300 next week. **Just starting this program in order to see if it will help with my progress. I purposely started the program at the most rudimentary progressions in order to see where down the line my weaknesses develop in terms of moving through variations of classical bodyweight exercises. Should be a fun--and grueling--experiment. ***I've added my own variations to this program based on some other skills that I think would benefit from some 'back to basics.'
Tuesday, August 6, 2013. Short session... Bodyweight 666 program Pullups (inverted rows, bent legs): 6,6,6,6,6,6 Dips (bent knee chair dips): 6,6,6,6,6,6 Squats (chair assisted 1/2 one legged squats): 6/6, 6/6, 6/6, 6/6, 6/6, 6/6 Abs and Core (flat bent leg raises): 6,6,6,6,6,6 Abs and Core (kneeling plank): one minute
Monday, October 21, 2013. After a rather long hiatus, I am back to training. I've dialed my numbers back a bit to work my way back up and beyond. Short session today. Z Health Mobility Drills Squats 45lbs x 5 (2x) 70lbs x 5 105lbs x 3 140lbs x 2 180lbs x 5 (3x) 175lbs x 3 155lbs x 3 135lbs x 5 Deadlifts 85lbs x 5 (2x) 130lbs x 3 185lbs x 2 220lbs x 5 215lbs x 4 205lbs x 4 185lbs x 5 135lbs x 5 Handstand Pushups (modified on a raised bench): 6, 6, 6, 6, 6 Hanging Leg Knee Raises: 6, 6, 6, 6, 6, 6 Pullups: 12 x 1 Post run pullups: 5 x 1 Ran 2 miles.
