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Mesocycle Sept-Oct 20198/309/19/39/59/79/99/129/149/189/209/239/269/2910/110/310/610/8
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Sleep11pm-7am (8 hours)10-7 9 hours10-7:30 9.5 hours sleep 70 degrees10-7 Glorious sleep
10:30-7 8.5 hours (awesome sleep fighting off yellow fever immunization ;)
11-4, 5-9:30 (9.5 hours)11-7 (8 hours) 11-5, 5:30-7 (7.5 hours)11:15-6:45 (7.5 hours)11-7 (8 hours)
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Skin the Cat3x5 3x5 larger RM finished w/ 30s BL3x5,30sBL
3x5, 20s,10s,10s BL (pull through is getting easier, but placed at end of workout and harder to hold BL when tired. Did hold full BL on bar later for 30s)
Bar at Park in Vegas 3x4 and BL 4x15s
3x5 10s BL3x5 10sBL, 12sBL, 14sBL3x5 15s BL smooth3x5 20s BL x3
5 reps 20s BL, 2 5lb weights each leg 5 reps x20s BL hold
3x7 w/ 20s BL (last round only held for 15s
3x6 5lb ankle weights w/ 3x20s BL Tuck holds
3(3x6 5lb ankle weights) 15s BL, 16s BL, 20s BL
3(3x6 5lb ankle weights) 15s BL, 16s BL, 20s BL
Warm ups 5 (first 2 from ground, 3 from box--slow lowers
Warm ups 5 (first 2 from ground, 3 from box--slow lowers. Finished off with BL holds, 3x20s and 3 more on bar Skin the Cats
Warm ups 5 (first 2 from ground, 3 from box--slow lowers. Finished off with BL holds, 3x20s and 3 more on bar Skin the Cats
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Lolasana | Tuck Planche5x7s5x10s (First Order)5x10s (First Order)5x10s MH (last order)4x15s (last) Med Height4x16s5x10s Pbars1x20s med height block 2x20s small height block
3x20s low height (wrists so sore on first set and ft touched for last 3 seconds of last set)
20s on med height blocks, 20s 5lb ankle weights on both legs med height block with pbar x2
20s on Low Height Block
3x20s on med blocks and pbars w/ 5lb ankle weights each side
3x20s on med blocks and pbars w/ 5lb ankle weights each side
3x20s
20s, 18s, 12s (low block) last one on med block to O
3x10s, 13s, 12s pbars2x15s, 3x10s pbars
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Chinups1C 3x6s, 2(1JR 3x6s)1C 3x9s, 2(1HP 3x9s)
1@.75pull 3x9s ''2x9s,1x5s, 1FR 3x9s (w/ rest before last eccentric)
3x(1.5FR, .5pullx10s, JPU8s, JPU9s)
2C (3JPU (last one couldn't quite make it)x7s Eccentrics)
3(3C, 3JPU, 3x5sEcc)3.5 3JPU 3x7s, 3 2.5JPU 3x7s, 3, 2JPU 3x7s
(3.5, 3JPU, 3x8s), 2, 2JPU, 3x8s, 2.5, 3JPU, 3x8s
2.5, 3halfpull 5s ecc | 2.5, 1 halfpull/2JPU 6 ess | 3 (foot kick on last one) 3JPUx6secc
2(2.5 full pulls, 4 JPU, 3x10eccs), 1.5, 4JPU 3x10s
3.5, 4JPU, 3x10s, 2.25, 4 JPU, 3x10s, 3.125, 4JPU, 3x10s
3.5, 4JPU, 3x10s | 2(1.5 5lb ankle weights, 4 JPU, 3x10s ecc)
1 CU, 1 PU, 4 JPU (alt CU & PU)2(4CUx4JCU), 2(2.75PU .5, 4JPU)
2(4CUx4JCU), 2(2.75PU .5, 4JPU, 2ecc)
4.75, 3JPUx2, 2.75.75.50 3JPU
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PHSPU1C 3x7s, 3x7s, 3x6s2(1C 3x7s), 3x7s1KB 3x7s, 2x(1KB5s,7s,6s) 2(5HTBKB), 5HTBLS
3x7 legs straight bit of incline at park. Felt stronger :)
3x8 3x93x10
3x (5 SLonBed-feels like only half way down, kneeling on bed 5)
3x10 sl on bed
3x10 sl on high box at front head about one block on low height from floor, 2(3x10 on high block knees bent all the way to floor)
3x(2 SL on yellow box 8 bent knees on yellow box and blue mat)
3x (5 SL on yellow box followed by 5 BL on yellow box)
3x10 Pike HSPU- head to ground (not elevated)
4x8 (4 LS, 4 HU)
8LS,2ecc | 5LS, 3KB, 2ecc | 8ecc | 5LS, 5KB
3x10 KBup
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Horizontal Rows3(1CKB 3x3s)2(5CKB 1x3s), 7CKBKB2x6, KBx7KB3x8
3x9 Bent Legs on dip bar at park (Felt Stronger)
3x6 straight legs3x7 SL (last rep hard)3x8 legs straight. first 4 easy, last 4 harder3x9 (first 5 easier than last 4)3x10 (first 6 smooth, last 4 harder)3x10 (first 6 smooth, last 4 harder)
3 (3 reps on yellow box and blue mat legs straight then 3 xs legs bent)
3(4, 3KB, 3s ecc legs on the ground)
3(4, 3KB, 3s ecc legs on the ground) Had to bend legs after 3 reps to get back up
4(3 elevated yellow box, 2 ground, 5KB)
2LS, 6KB | 4LS, 5KB | 6LS, 4KB | 5LS, 5KB
5 LS, 5KB horizontal x3
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DipsRings 3(3x3s)BS 2(3C 2x3s), 1C 3x7s3x(1.75Cx6s)3x(2C, 3x7s)3C .5(3x5s)3.5C (6sEcc)3.5C (3x10sEcc)3(4C 3x4s)3x53x63x72x(5,3ass 3x6secc), 3, 5ass 3x6secc
7.5, 3x6s ecc, 2x(10lbs added weight 4, x 6ass, 3s ecc)
2, 6 ass (last 3 were 4-5s ecc)3x5, 3 ecc6, 6, 6.5, 75x2ecc, 7x1ecc, 7x2 ecc
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Shrimp Squats3x8 back toe helps lift back up3x9 back toe helps lift back up
3x(3C, 5 modified) right leg got 4C on last set
3x(4C, 4 modified) right got 5 on last set3x5 Full Both Legs
LL 2(4Cx4a), 3,5a | RL 2(6Cx2a) 5,3a
LL 3cx7a, 4.5x5a, 3.75x7a | RL 5x5a, 8x2a, 6x4a
LL 3HF,3, 3AHF,4, 1FH,2AHF,7 | RL 2AHF,3, 1HF 2AHF,4, 1HF, 2AHF, 6
LL 4AHF,4ASS | RL 4AHF, 4ASS
LL ASS 3x10, 2 SS, 8ASS, 8 SS | RL SS 9ASS, 6 SS, 2ASS, 8SS
LL 9SS 1ASS, 10SS, 10SS | RL 3x10SSLL & RL Full SS holding strap on way up 3x7
5lb ankle weights each side, lift assist on both legs advanced shrimp squat 3x10
full SS 3x8 using ring bands to assist on lft
3x10 (holding onto rings)3x8 (assist with stair spindle)4ss6ass, 5ss5assx2
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Barstool Step Ups3x83x93x103x8 (added 4'')
Super Deep Picnic table top 3x5 little assist w/ opposite hand
8 block &BB 2x8 block
3x10 just barstool but less momentum and slow lower
With Block 3x10double blocks on stool 3x8stool with 15 pounds 3x8 both legs2 boxes hand from hip 3x8 both legsbarstool 2 blocks on top 3x8 both legs3x10(barstool + 2 blocks +10lbs)
No DSU today, just pistol progressions on yellow tool box 3x6
3x8 pistol progression on yellow tool box3x7 assisted on blue matPistols on yellow box 3x8
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Ab Wheel3x103x10, 51.5", 52'', 53''3x10 52'',53'',54''3x10 53'', 53.5'', 53''Carpet Sliders 3x10 3x1052",53",53"52'',53'',53.5''52.5", 53", 53.5"53"x3
53", 2x10 reps of standing drop to knees and roll back to standing
3x10 reps of standing drop to knees and roll back to standing
3x10 reps of standing drop to knees and roll back to standing
3x8 reps of standing drop to knees and roll back to standing
3x10 standing3x10 standing3x10
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Hanging Leg Lowers3x1s3x1s3x2s3x2s3x8 hanging leg raises--full L-sit3x33x52x5, 1x6 a little bit slower :)3x63x73x73x5 (5lb ankle weights)3x8 (5lb ankle weights)
Hanging Leg Raises 3x8 120 degrees
HLR Tucks 4x10HLR Tucks 4x103x10
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Ring Support HoldsRSH 6s,8s,10s,11s,12sRSH 15s,20s,16s, RTO 2s,4s,6sNo Rings for ring support hold8,15,15 RTO 2,2,216,20,15, RTO 3,8,6RSH 20s,19s,19s, RTO RSH 25s, 20s, 20s RTO 7s, 5s, 8sRTO 10s,11s, 11s, 10s, 11sRSH, 10, 15, 18, RTO RTO 6,8,10s | RSH 10s
RTO w/ 5lb ankle weights 9s, 5s, 10s,14s, 8s, 7s, | RSH 3x20s w/weights
RTO tucked into ball, 10s,11s,11s,16s,11s
Lsit 13s, 15s, 26s, 20sL sit 15s, 12s, 14s, 10s, 21s3x20s
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L-sits on blocks4x6s5x7s5x8s5x10s4x15s5x8,9,9,9,8 mini p bars5x9,10,10,10,9 mini p barsmini Pbars 8s,5s,6s,6s,6s,6smini pbars 6s,6s,6s,7s,6s,6s10s,13s,11s,9s,9s on blocks to O2x6s, 4x5s mini p bars High side block to O6x5s pbars, 10s pbars and blocks6x9,8,7,6,9,7,9, pbars and blocks3x20s on Parallette barsmed block to O5x10s pbars
white parallettes 3x20s then to O
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Compression Holds3x10s3x10s3x10s5x10s4x15s4x16s4x17s3x18s3x19s3x20s3x20s3x15s 5lbs3x20s 5lbsCore Excercises3x10 pumps and straddles and holds for 10s
3x10 pumps and straddles and holds for 10s
4x10s with 10 pumps
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Mobility/FlexibilityYoga Class the Front 75 min.Partner StretchesPartner StretchesPosture StretchesPartner StretchesPartner StretchesPosture Stretches Partner StretchesPartner StretchesPartner StretchesPartner Stretchespartner stretches

partner stretches, posture stretches
partner stretchespartner stretchespartner stretches
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Additional ActivityKickOver Progressions (2 hours)Stretching at Concert (Splits)
KickOver LL success on 2 panel and full kickover on front lawn hill, RL success on ground
Kickover LL on cork block and full KO on right leg on hill
walked over 5 miles and some jogging to and from park, straddle lowers, handstand practice, kickover
2.5 miles walking, straddle lowers, posture stretches
1 mile walk, posture stretches, straddle lowers
Handstands, kickover, hollow back, straddle lowers, walking for an hour with Sharee
straddle lowers, 3 mile walk, kickoverstraddle lowers, kickover, walkstraddle lowers, kickover, walkstraddle lowers, kickover
straddle lowers, bridge work, 2 mile walk
straddle lowers, bridge work, 1 mile walk
straddle lowers, 1 mile walk, playing football with kids, partner stretches
.5 mile walk, posture stretches, straddle lowers, Nose to wall and handstand work
1 mile walk, massage, straddle lowers bridge work
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Rear Bridge Posterior Work
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Rest Days8/319/29/49/69/89/109/139/159/179/199/219/249/279/3010/210/410/710/9
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Sleep10:00-7:00 9 hours10-6:20 8.25 hours
10:50-7:00 8.25 hours Temp 63 degrees heavy blanket. Didn't like how heavy the blankets were
10:30-6:30 8 hours10:30-6:30 8 hours11-6 (7 hours)10:30-6:30 (8 hours)11:30-6 (6.5)11-6:30 (7.5 hours)
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Hamstring Glute Curl Slides3x83x103x10 (5lb ankle weights-each leg)3x10 (10lbs weights each leg)3x10 (10lbs each leg)3x10 (10lbs each leg)3x10 (10lbs each leg)3x10 (10lbs each leg)3x10 (5lbs each leg)3x10 (10lbs each leg)3x10 (10lbs each leg)3x10 (10lbs each leg)3x10 (10lbs each leg)3x10 (10lbs each leg)3x10 (10lbs each leg)3x10 (10lbs each leg)3x10 (10lbs each leg)
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Elevated Glute Lifts3x83x103x10 (5lb ankle weights-each leg)3x10 (10lbs weights each leg)3x10 (10lbs each leg)3x10 (10lbs each leg)3x10 (10lbs each leg)3x10 (10lbs each leg)3x10 (5lbs lbs each leg)3x10 (10lbs each leg)3x10 (10lbs each leg)3x10 (10lbs each leg)3x10 (10lbs each leg)3x10 (10lbs each leg)3x10 (10lbs each leg)3x10 (10lbs each leg)3x10 (10lbs each leg)
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Sissy Squats3x103x103x10
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Nordic Curls3x103x103x10
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Awkward Plank 3x15s3x15s3x15s3x20s3x25s 5lbs each leg3x15s3x15s3x15s3x15s3x20s with 5lb ankle weights3x20s with 5lb ankle weights3x20s with 5lb ankle weights3x20s with 5lb ankle weights3x20s with 5lb ankle weights
3x20s with 5lb ankle weights
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Same Side Plank3x3s3x5s3x5s3x5s3x6s3x5s3x5s3x5s3x5s3x5s3x5s3x5s3x5s3x5s3x5s
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Slide Throughs3x10 2 books High fingers 4 pauses3x10, same books, 2 pauses
3x10 weighted ankles 5lbs minus one book
3x10 weighted 5lb each leg on new low p bars3x10 Pbars weighted 5lbs each leg
hands on fingers 3x10 no weights
hands on fingers 3x10 no weightshands on fingers 3x10 w/ 5lb weightshands on fingers 3x10 w/ 5lb weightshands on fingers 3x10 w/ 5lb weightshands on fingers 3x10 w/ 5lb weightshands on fingers 3x10 w/ 5lb weights
hands on fingers 3x10 w/ 5lb weights
hands on fingers 3x10 w/ 5lb weights
hands on fingers 3x10 w/ 5lb weightshands on fingers 3x10 w/ 5lb weights
hands on fingers 3x10 w/ 5lb weights
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Skill Work
Handstand Straddle Lowers 3x10, HB
Handstand Straddle Lowers 3x10, HB
Handstand Straddle Lowers 3x10, HB
nose to wall, Handstand straddle lowersNose to wall balancing 3sNose to wall balancing 3-4sNose to wall balancing 3-4sNose to wall balancing 3-4sNose to wall balancing 3-4sNose to wall balancing 3-4sNose to wall balancing 3-4sNose to wall balancing 3-4sNose to wall balancing 3-4sNose to wall balancing 3-4sNose to wall balancing 3-4sNose to wall balancing 3-4s
Nose to wall balancing 3-4s
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Compression Lifts3x103x103x103x103x103x103x103x103x103x10 w/ 5lb weights3x10 w/ 5lb weights3x10 w/ 5lb weights3x10 w/ 5lb weights3x10 w/ 5lb weights3x10 w/ 5lb weights3x10 w/ 5lb weights3x10 w/ 5lb weights
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Mobility/FlexibilityElasticity/PlasticityElasticity/Plasticity #4Elasticity/Plasticity #5Elasticity/Plasticity #1Elasticity/Plasticity #2Elasticity/Plasticity #3Elasticity/Plasticity #5Elasticity/Plasticity #1Elasticity/Plasticity #2Elasticity/Plasticity #3Elasticity/Plasticity #4Elasticity/Plasticity #5Elasticity/Plasticity #2Elasticity/Plasticity #3Elasticity/Plasticity #3Elasticity/Plasticity #5Elasticity/Plasticity #2
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Additional Activity3 Mile Walk3 mile walk
massage, stretching, 2 mile walk
self massage, posture stretches, 3 mile walk, straddle lowers
self massage, posture stretches, 3 mile walk, straddle lowers
structura, posture stretches, 3 mile walk, straddle lowers
self massage, posture stretches, 3 mile walk, straddle lowers
3 mile walk , posture stretches,
massage, posture stretches, 3 mile walk, straddle lowers
massage, posture stretches, 3 mile walk, straddle lowers
posture stretches, 3 mile walk, straddle lowers
posture stretches, 3 mile walk, straddle lowers
posture stretches, 3 mile walk, straddle lowers
posture stretches, 3 mile walk, straddle lowers
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No Pattern Day9/119/169/229/259/2810/5
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Sleep10:30-5am 6.5 hours
10:10-7:00 but actually sleeping from 10:30 to 5, then 5:30-7 (5 dream cycles) I can't do the house colder than 70 degrees
11-6 7 hours10:45-5 (6.5 hours)11-6:30 (7.5 hours)
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Elasticity/Plasticity #4Power 10 6 of em90 min yoga class at the front
Power 10 4 workouts | Fast and Slow Full body burns
Walk 6.5 miles with Sharee3 mile walk
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Posture Exercises all of them
Straddle lowers, posture exercises
3 mile walk and readElasticity/Plasticity #1Elasticity/Plasticity #1
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nose to wallnose to wall and straddle lowersnose to wall and straddle lowersposture stretches
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posture exercisessome postures exercises
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