New year, new gym, new log. I have moved again a little while back and joined the local gym. This one is a bit less well equipped in the barbell/dumbbell department and has no squat rack, but does have things like sandbags and kettlebells. As mentioned in the new years resolutions thread I want to reach that tuck planche and overhead press the 32kg kettlebell. Some weighted chin-ups and conditioning would also be great. So far I have done two try-out sessions. Not happy yet, but will get there. Try-out Session 1, 31-12-2012 Warm-up, 2x - 2H Kb Swings x 10 - Bw Squats x10 Adv Frogstand - 5 minutes (incl rest) Set A, 4x - Dips x 5, 5, 5, 5 - Rest 60s - Chin-ups x 4, 4, 3, 2 - Rest 60s Set B, 2x - Kb Snatch x 10 @ 12kg, alternating - Lunges x12 @ 15kg, alternating, sandbag on shoulder - Jump Squats x 10 - Rest 120s Try-out Session 2, 02-01-2013 Warm-up - Rowing, 5min Adv Frogstand - 5 minutes (incl rest) - Kb Clean and Press 3 x 10 @ 16kg, alternating Set A, 3x - Dips x 5 - Rest 60s - Chin-ups x 4 - Rest 60s Straigh-leg Deadlift - 3 x 5 @ 40kg Set B, 40s work / 20s rest - 2H Kb Swings @20kg - Lunges @ Bw - Mountain Climbers - Heavy bag, punches and knees - Heavy bag, low kicks
One of the best thread titles in this subforum. Wish you the very best in your training and achievement, you got this!
07-01-2013 Warmup - Joint Rotations - Kb Swings, 2-handed 2 x 10 @ 12kg Adv. Frogstand 5 x 12s Tuck Front Lever 5 x 12s Kettlebell Snatch, alternating - 1 x 6 @ 12kg - 3 x 6 @ 16kg - 1 x 6 @ 20kg Set A 3x - Kb Swings, 2-handed x10 @ 20kg - Squats x10 @ bw - Lunges x10 @ 20kg (sandbag) - Rest 90s Cooldown - Stretching > Gynmastics: I might also add l-sits back in again when I am used to doing the other two again. Will also work on assisted tuck planches one day a week. Also might have a look for some wrist conditioning. > Kb snatches: I will switch to dumbbell overhead pressing for now as my get weight overhead exercise. > Legs/Swings: I will play around a bit more until I have some nice little circuit to work on.
09-01-2012 Warmup - Joint rotations Set A x5 A1: Assisted Tuck Planche x 8-10s @ 2 bands A2: Tuck Front Lever x 12s Dumbbell Rows - 2 x 20 @ 16kg Set B x6 B1: Shoulder Sandbag, left + 2 Lunges @ 20kg B2: Shoulder Sandbag, right + 2 Lunges @ 20kg B3: Jump Squats x 5 @ 6kg Cooldown - Stretching
12-01-2013 Warmup - Shoulder Dislocates - Joint Rotations Adv Frogstand - 7 x 12s Romanian Deadlift - 1 x 5 @ 10kg, 30kg - 3 x 8 @ 50kg Db Overhead Press - 1 x 5 @ 16kg - 2 x 5 @ 18kg - 1 x 10 @ 2 x 10kg Tuck Front Lever - 5 x 12s Lunges - 1 x 40 @ 10kg Adv Frogstand: Video of the 7th set can be seen below. Romanian Deadlift: Sad as it sounds... had a hard time with grip at the end of 2nd and 3rd set. Tuck Front Lever: Only place where I can do these was in use, so couldn't do them right after the frogstands. Goals: I think some short(er) term goals would be good, but cannot decide on what is challenging yet achievable. [ame="http://www.youtube.com/watch?v=eVsATFhZW4E"]Adv Frogstand[/ame]
Frodocious: Thanks! I can feel it in my wrists after a few sets, but it's not too bad. I have fairly flexible wrists, but will have to work on strength (endurance) for longer holds. Seventh: Thanks!
I didn't want take a risk by travelling to the gym and back with the current weather, so I did a small workout at home. 15-01-2013 Warmup - Joint Rotations - Shoulder dislocates Set A x5 A1: Adv Frogstand x12s A2: Tuck Front Lever x12s Set B x10 B1: Assisted Tuck Planche* x5s B2: Tuck LSit x6s Mixed Grip Pull-ups 6 x 2** Wrist Pushups, from the knees and without (full) pushup*** 2 x 10 Cooldown - Stretching * Used the belt from my old gi for support ** Did these throughout the workout *** Sounds weird, but I do them for the wrist part (small, but tough move).
17-01-2013 Warmup - Joint Rotations - Shoulder Dislocates Adv Frogstand - 5 x 12s Tuck Front Lever - 5 x 12s Dumbbell Row - 1 x 10 @ 12kg - 1 x 23 @ 18kg Barbell Row - 3 x 5 @ 30kg Squat Circuit x2 - Squats, 20s - reps: 16, 15 - Squat Jumps, 20s - reps: 10, 10 - Squat Hold, 20s - Rest, 60s Kettlebell Swings, 2 handed - 1 x 30 @ 12kg Cooldown - Wrist Push-ups, from knees 2 x 10 - Stretching
20-01-2013 Warmup - Shoulder Dislocates - Joint Rotations Adv Frogstand - 4 x 15s Romanian Deadlift - 1 x 5 @ 10kg - 1 x 5 @ 30kg - 3 x 10 @ 50kg Tuck Front Lever - 4 x 15s Dragonflags, negatives - 10 x 1 Cooldown - Wrist conditioning - Stretching Also did some push-ups and chin-ups and found a way to do glute ham raises. Will do glute ham raises from next week onwards instead of the Romanian Deadlift.
** 22-01-2013 ** Warmup - Shoulder Dislocates - Joint Rotations Adv Frogstand - 4 x 15s Dumbbell Overhead Press - 1 x 5 @ 12kg, 16kg - 5 x 3 @ 20kg - 2 x 10 @ 2 x 10kg Tuck Front Lever - 4 x 15s Squat Circuit x2 - Squats, 20s - reps: 16, 15 - Squat Jumps, 20s - reps: 11, 10 - Squat Hold, 20s - Rest, 60s Kettlebell Swings - 2min 30sec, reps: 50 (give or take on or two reps) ** Goals for 31-3-2013 ** Adv Frogstand & Tuck Front Lever - 45s hold each Really want to improve these two, think that getting 45s for a max hold should be possible as a goal. Squat Circuit Would like to do 3 sets again with no rest. Minimum reps will 15 per round on the squats and 10 on the jumps. Db Shoulder Press - 5 x 3 @ 26kg Not sure if I can make this, but will give it a try. Chin-ups - 5 x 5 Not too much, but to get started in these first three months of 2013.
** 24-01-2013 ** Warmup - Joint Rotations - Shoulder Dislocates - Wall Extensions Tuck Front Lever - 4 x 15s Adv Frogstand - 4 x 15s Barbell Rows - 1 x 5 @ 10kg, 30kg - 5 x 5 @ 40kg Squat Circuit x2 - Squats, 20s - reps: 17, 16 - Squat Jumps, 20s - reps: 12, 10 - Squat Hold, 20s - Rest, 60s Kettlebell Swings, 2-handed - 3 x 10 @ 20kg Cooldown - Stretching
Is the squat circuit part of some Plyometric training? I just stumbled on this channel from Ross Training earlier today. I was watching his vid on pullups for hints in how to reboot my training since it has gone wayward [ame="http://www.youtube.com/watch?v=xdQKsNUjKiI"]Plyometrics Workout Exercise: How to do a Squat Jump - YouTube[/ame]
Princess Haru: It's something from an article Frodocious posted in my previous log. Not really part of any specific plyometric training as far as I know, but it's a nice quick way to hit the legs. Nice video by the way. I have a little trouble myself getting back into it after not doing much of anything for some time. My back was also not completely happy with the rows and/or kettlebell swings last workout. Will have a look in Building the Gymnastic Body (again) and maybe go for a little more from that instead of trying a little of everything and nothing.
** 26-01-2013 ** Workout not worth logging, was as bad as the rest of the week. Grip in left hand is really really weak. Can't hold front lever because of that and I can't even close my gripper any more. Will keep it at that before I start rambling endlessly. :cry:
I've found that doing exercises at home if something didn't feel quite right I could let it go, but with a gym membership and a room with several other people there is more expectation to get things done. On good days it can really help push me to try harder than I would but on bad days there are grunts, yells, why am I here, expletives and wall punching (which is not really ladylike). There is no shame in trying out different exercises on days when a routine just falls apart for injury or lack of access to a particular bit of kit or just not in the right mood for it. Stuff like KB Cleans and Snatches will work your grip and also be a good all round fitness exercise. Keep at it:love: ps. if you've hurt your wrist it might be worth getting checked over by a GP. My 'golfers/judo' elbow injury, been keeping it strapped up for Judo, was told to do some flexion and rotation exercises, simple stuff like pulling the fingers back with opposite hand while extending arm, getting a towel and wringing it. Obv this wouldn't be applicable for weakened wrist, there is probably something else that would help. I want to get my hands on some thick gym rope for small rope climbs
Princess Haru: Thank you for the kind words! :love: About the wrist/hand, I didn't hurt it and I don't feel any pain. It only feels a bit 'stiff' and weak. My left hand is normally the strong one (I'm left handed). Will see how it feels on Monday. If it's not any better then I will make an appointment, else I might wait another week to let it rest and heal on it's own. Good luck with the gym rope if you find one! Probably tough to climb up and down one.
Got my hand/wrist checked today, is probably just a nerve that got 'stuck' for a bit and now needs to get active again. So good news is that it's nothing too serious and I can continue training. Bad new is that it might take some time until I have my full strength back. Will not do pull-ups or front lever work for now and do the frogstands on dumbbells or push-up stands just to be safe. I will also add in some of the arm prehab exercises (think that's the term) and prerequisite exercises they advice on gymnasticbodies. Will try to stick with the frogstands (as mentioned earlier) and throw in lsits.
** 29-01-2013 ** Warmup - Joint Rotations - Shoulder Dislocates Set A x 2 - Plank 30s - Reverse Plank 30s - Hollow Hold 30s - Rest 60s Tuck L-sit - 10 x 6s Adv Frogstand - 10 x 2-3s - 3 x 8s Did the frogstands on my push-up stands and have to get used a bit to balancing on them. Went well enough though. Planche Lean, hands back - 3 x 5 Each 'rep' is about 2-3 seconds. Cooldown - Shoulder & Wrist Prehab - Stretching