Kolt's workout log

[koltz]

Okey time to make the real log I'll post here daily..
maybe Ill get some nutrition loggin here some time when I start going to school and stop being messed but now it's summer vacation so I got a few more weeks to live without any sort of order or scedule....

Anyway my stats are:
Arms 15'1/2
Chest , 110 something Cm , It's pretty big because of my lats
Bf% 10-13%
Weight 156-7lbs (Aiming to get between 165 and 170 on about 8%BF on the long run but not as a direct goal)

Pullups record: 30
Dips record: 30
Pushups record : 70~ (I don't know I am not doign them often)
Handstand pushups record : 22
max bench : 200lbs
max squat : 160 something lbs haha I never suquatted qonly when I was a beginner =\
Max deadlift : a 3 seat couch with 2 people on it ahaha god knows how much it weighted

One arm pushups : 10~ I can't really keep the form on the last reps so you never know
Currect planche progression : Tuck planche for 20 sec
One arm pullups : hold for 20 secs

I could at a time also jump rope on medium speed (1-2 RPs) for like 45 minutes no idea if I can do this right now
Dubble unders in a row record : 150~ I can probably do more now
weighted 7.7lb handle round record : 120 ( Yep I use lots of sets of weighted handle ropin now)

I can alos curl like 45lb dbs (perfect form on worries) for reps and do a few dragon flags but I don't do biceps and abs anymore because there quite developed

Goals for the next few monthes:
Two good one arm chins from dead hang to show off
Planche pushups
One arm handstand pushups
2x bodyweight 5RM on all of the bif powerlifts
20lb handle dubble unders.
Getting the perfect strength to weight body build for me.

I'd really like to do :
1000 pullups and dips in a hour or less
One arm planche holds
one arm front levers
3X BW powerlifts
234234324234lb handle dubble unders with the rope
Handstand pushups to the moon with 100000 claps
planche pushup with a tank on my back
erm nevermind :\


Ill start writing in the stuff from now on read up :)

Did I just read "one arm handstand push up"? Is that even possible?
You can do 30 pull ups wow you should enter the contest with that.

[koltz]

Hmm I life in israel , and I'm a minor a little problem with that I'm going to make videos once I can though hope I make it in time for the contest anyway I don't really care to win


Ermmmmmmm... Yep if it's noteworthy here I finally fixed my stupid dumbell handle jump rope (basicly a crappy jump rope attached to dumbells goes very well on the delts chest biceps and forearms)
hmm yesterday I also bought some grippers (No idea on the resistance but they came in two and I can't close them both so it could be somewhat usefull , another interesting thing is that You can use a gripper to actually train your delts and chest some photos on that soon)
I also bought some funny thing with like 5 springs and two handles and you can strech it and it's quite hard and the mroe you strech it the harder it gets I actually got sore from playign around with it too much I bet I could get another one and dubble the resistance, you can do every muscle with that springy thing

I also found some resistance bands for sale , tomorrow Ima go buy them I've been looking for some ways to build up resistance on the jump rope and making a resistance shirt would be nice , ifact I wodner if I could patent that =\

as for working out Ive done a bunch of streches with that streching spring \ chest expandor and a few jumps with my modded rope ( It turned out I got a crappy rope that gets stuck and twirls around itself while making me trip , took a while to fix that =\ )

Oh and as for nutrition I can't really remmber what I ate, Probably about 1/4 of a big watermelon , half to 3/4 box of multi cherios ( some sort of cerial) with a bunch of chocolate milk two steaks and three 250g cottage cheese boxes for protein , probably more then that I can't reember =\

[seraphyne1]

I also bought some funny thing with like 5 springs and two handles and you can strech it

Sounds like strands, aka chest expander. Have fun with it.

You know a lot for a minor Koltz. Is there a strong incline to exercise education in Israel.

[koltz]

Not really ... I don't have anythign to compare gym classes here to anything in other countries infact I'm the type of guy who liked to skip them most of my knoledge is from too much reading online...

Woke up at 1:20 PM or so heheh
My back isn't as sore anymore , my delts and triceps feel a little heavy nothing big , Been thinking about handstand pushups to the moon , I think I need to hop hard enough to reach escape speed till about halfway between the earth and the moon then I should flip over to land on the moons surface , the 10,000 claps shouldn't be a problem what bothers me that I'd need some sort of special space hand stand pushup suit with air , and I bet this WILL break some records heheh =\

-Done like 5+- tuck planche holds
-A set of ten tuck planche pushups
-A set of charles psuedo planche pushups ( psuedo planche pushups between 3 chairs)
-A few sets of 10 pullups and Tplanche holds

Went into the gym...

-15 dips
Flat bench w/ 80kg for 10-12 reps X 3 (Felt easy probably thanks to this crazy pushup ady and planche holds I done since I last benhed)
Incline bench w/ 60KG x2X12 (ehehe felt WAY easy , shoudln't have used so little weight but this was too hard last time)
Flat flyes w/ 15kg dumbells and fully straight arms X 10 X 3
Incline flyes w/ the same weight X 10 X 3

Till now I was doing it w/ little rest between sets and not going to faliure cuz I'm a pussy =]
Dips X 15 X 3 with like 5 more holds... I can usually do so much mroe dips but my chest got fryed

Then I was suposed to do a bunch of lat pulldowns but some assholes were havign a turn on all the machines so I done some pullup dropsets instead...

12 easy pullups , went to take a drink

Basicly 15 pullups w/ a wide grip then like 10 more holds and comedowns X 2 , this kileld my forearms fore some reason they cramped like hell after I went out , not a bad workout.......

what else...
Some idiot near me almost beheaded himself (literally) while doing a bench without a spotter.... reminds me of my last PR haha only then I hit my forhead with 200lbs after 6 grueling reps!
he was like placing the bar on his neck between reps.... and then it almost hit his neck wow that could be a mess

Also some hot chick apperently that idiot's from the above storys friend\bf was checking my out heheh

edit :
Ive done some weighted rope work with my modefied jump rope... gaev me an awesome pump like feeling... erm if I try to explain it was something like a mint gum in my muscles...
also gonna do some chest expander work before bed while watching tv... I found out this stuff makes you sleepy

[koltz]

Just some upate , Ive been holding tuck and adv tuck planches between two chairs ( I found them more usefull since if you losoe balanche you can still be in the air and therefore learn better on whats right and wrong )probably 50 attempts for about 30 secunds each set on average
lots of strand work between sets
and done like 10 or so sets of Weighted jump rope 100s , I wanna get dubble unders with them and do like 30 minutes of work before I add weight to the handles... not that it does keep me from trying to use heavier ones I jsut don't find them effectieve now..

[Starclassic]

)
hmm yesterday I also bought some grippers (No idea on the resistance but they came in two and I can't close them both so it could be somewhat usefull =\

you can buy grippers on the web (Heavy Sports Heavy Grip or the ironmind.com captains of crush grippers) you can go from 70 to 350 lbs of resistance with those grippers. only 5 people have been able to officially close the #4 captains of crush grippers. (they're like 385 lbs resistance.

[koltz]

Yeah I know , I don't think it could ship that fast and cheap to israel and I got my grippers for free with the strand..


Edit - God knows how much Tuck planche holds , I'm improoving ! and a few weigthed jump rope in the middle.

I also found out that you can rest your forearms between two chairs get in the air from that poition and keep an L with your legs , This hold hits the lats very hard I reccomend this on a few different angles..


And I'm having leg day today in a few moments I am not sure about what intensity to train I think ill keep things light to have more energy for some arm sets in the end usually I do dropsets for every set when I train legs like 5x dropsets each set for 2 sets out of three when the first one is warmup and checking what weight to use

[koltz]

I came back from the gym I'm exauhsted...

So today was leg workout:
-15 pullups for no reason
-lungs 3X10 alternating legs without pause between sets
-Legpress 2X10 (I'ts funny how I can extend one calf in the end of the movement of a two legged press haha)
-Leg extentions 3X10 dropset X5 each set
-Leg curls 3X10 dropset each set
-One leg calf raises while holding a few plates 5X15 nonstop sets alternating legs
-horizontal one leg curls 3X10 nonstop alternating
-Seated calf raise 3X12
-H bar (hammer bar) curl with shitloads of weight heheh had to cheat a few reps in the end well not exactly a cheat just not a stable back.. 1X10

By now I'm exhausted...
-dumbell curls X3X10

and a few tricep dips like 15 I think I duno for no reason

I like leg workouts... I need to start squatting and deadlifting but the stupid gymowner won't let anyone under 12 visits( a new gym I signed in) do any of it even with a spotter even If I'm not a noob and I know how to do both

[plancheismine]

"-Done like 5+- tuck planche holds
-A set of ten tuck planche pushups
-A set of charles psuedo planche pushups ( psuedo planche pushups between 3 chairs)"
How long do you hold each attempt? Do you still have the shoulder strength (and correct hip alignment) to do tuck planche push ups after you already exhaust those muscles?

And how long have you been working the tuck planche and whats your pr?

[koltz]

about 20 secunds and 12 or so with locked arms w/ fingers facing my legs

I havent tried to go for a PM seriously though , as for pushups Ive done them a few minutes later although I nearly obessivly held Tplanches one after another yesterday all day...

I can do tuck planche pushups with poor form and a lil swinging off on the last reps between two chairs , I hevent tried them seriously but I can do 10 or so

I can also hold an advanced tuck planche between chairs which is so much harder for like 3-4 secunds but I can't do it on the floor yet because for some reason I can't apply as much force when on the floor .. maybe because when I'm between chairs I feel my weight because even when not in a planche my legs are off the floor

and Yep I hope some people realize that a planche is pretty much about a bench press without support of the bench that due to leverage is 2X harder then a normal pres of your body weight and you have to be a little bit stronger then this to keep balnace right and above all that you don't use your triceps so it's not uncommom to see people benching 3X BW among gymnasts and so on , even my 130% BW bench for reps Is going up rapidly now...
Ill wait a while to try and recover I don't want to accumilate fetiuge I feel that whats gonna happen and it will hurt my performance , I'm not sore YET but I feel tierd after yesterdays all dropset leg workout with gajilion planche holds and ropework

[plancheismine]

OH you do the progressions with fingers facing you :-k I can't even hold it that way :oops: . BUt having my hands forward has been hurting my wrists so I am probably going to construct some parallettes because the uneven cheap Push up handles aren't cutting it either. although I tried a planche on a chair with two arm rests and that worked rather well so I think parallettes will stop hurting my wrists and I will have a lot more things to do on them.
I only can do like 1 tuck planche push up :( But they have really helped my dips because of the similar motion! I used to be able to do like 3 full dips now I pump out 13! 8)
And another way to work for the advance tuck it to get into a tuck planche and go to the bottom half of the push ups and straighten your back and then even kick your legs out if you want.
ANd and Adv. tuck in the air would probably be easier.....You hips could sag even more but that's a good way to build up.......

[plancheismine]

and since you can do so many push ups can you do a handstand press? (I don't have strong enough teis or shoulders yet)

[koltz]

Okey jsut a lil note I havent done much today ,

a few planche holds to try and get better balance not for a lot of time... I can do straight arms on the floor now..

And playing around with the heavy DB rope infront of the tv...
I can do dubble unders with 5.5lb handles Once every 3 jumps , feels like crazy,
I can survive more and more time on my regular 7.7's
And been trying to do 11lb ahndles too, not so effective , I trip down too much just the secund I feel tierd and try to force it , maybe with time I could maintain high speed with stuff that's heavy like that for me my record was 50 jump with 11lbs heheh thoose noobs who hire PTs are doing curls with 11 lbs!!


p.s : yes I can do a handstand press , crappy butI can

[koltz]

Okey I have been mostly resting (In other words not doing much bit still some a few brief planche holds and ropework mainly stuff I'm addicted to)

Anyway I just doen something wierd I wanted to write about it ,
I took the chairs I do a planche between them... but instead of leanign foreward into a planche I done the oposite ... leaning back with straight arms somewhat like an L front lever on Pbars , Damm my triceps contracted so hard and got instantly pumped like after a goooood workout after a 10 secund hold... Ive done this 3 times and I feel most of my triceps sore all over right now..... was like a reflex... now I get it why so many people reccoment isometric lockouts for triceps... I still feel em pumped ... Reccomended try it now !!

PS : I can hold tuck planche for 20 secunds with fully striaght and locked armes( flexing not to rip em out haha) and fingers pointing backwords...
Ive done over 500 attempts at max holding time over the last 3 days this goes agienst all common excersise knowledge infact I feel my shoulders fried but my strength and dip strength are so better now

[plancheismine]

hands back ward is difinitely the hardest for me because it takes the most shoulder strength. You should try it with your hands forward and see if you can get a adv. tuck planche or straddle (with bent arms or straight if you are strong enough) Paralletes (or chairs are awesome to start practicing kicking out on). I can almost press up to a handstand on them because I can go lower and get my hips all the way up and kick my legs out into a staddle if I want.
and that thing you described most have been similar to a L sit but leaning back like a v sit?

[koltz]

I think so , well the further you lean the harder it is to hold oviously and it's easier the front lever so you really feel the muscle contract like no tomorrow

I can almost do adv tuck planche with arms backwards well I think I can hold a bad form of it very briefly
and paralelets are even easier then chairs I doen some tuck pushups on the street on some paralelets(they have thoose like on the grass near the sidewalks with tons of wierd stuff ) I guess holding yourself there is a matter of reflex and on the floor you have to hold yourself on your own...

Ps does the planche at whatever level even use the chest?? it seems not to fire at all if I don't flex it on my own and give no differance on the move

[plancheismine]

yeah i think it uses some chest to hold and a lot to do planche push ups. but maybe you have a strong chest and weaker shoulders?

[koltz]

I think that is the case , anyway I had sooo much fun with planches today I'm addicted to them I think....

some stuff:
-Fingers forward planche kills my wirsts
-My biceps are activated soo nicely when doing an hands back planche
-Planches on Pbars is so fuun , I done some today going back home on some pbars on the street for kids or smth
-I hate planches on the floor if I don't concitrate enough I can't even hold it for over 5 sec!
-I can do crappy advanced tuck planches
-Just now broke a PR on a tuck planche on chairs , perfect form arms fully extended went in for 40 secunds! you really feel it in the muscles after 10-12 and after 40 u get pumped...
-I'm gonna try to do a PR on the floor now before bed.... < trying > ..... ... Yep 20 secunds my chest works so much mroe on the floor for some reason and it's harder to lock my arms... but yeah I'm getting big progress

[plancheismine]

-My biceps are activated soo nicely when doing an hands back planche

-I hate planches on the floor if I don't concitrate enough I can't even hold it for over 5 sec!

-Just now broke a PR on a tuck planche on chairs , perfect form arms fully extended went in for 40 secunds! you really feel it in the muscles after 10-12 and after 40 u get pumped...

I don't think I use my biceps.....
idk? Do your hips sag on on the chair but you still hold it and count the time (even though you said perfect form)?

SO what kind of training have you been doing? jsut planche work and doing a bunch of sets?

[koltz]

Nah I was doing them with good form... the more I practice the more controll I have on it...

I have been doing erm.. I have no Idea I just done planche holds when I felt like it all day Ive doen a bit less on the day before because I was accumilating fetiuge because of it and that's not good for learning skills.. I never went to faliure only when I wanted to test time ... usualy when I get a few secunds while holding it right I wasn't going to go al lthe way and I let it go

I think it might be a good Idea to superset planches with front levers and maybe some lateral delt holds while at it (assisted reverse cross lowerings?)

[plancheismine]

you know that one kid from youtube with the 12 straddle planche push ups (shaolinjustin). He go there by just practicing them every day for as long as he could hold them throughout the entire day until he couldn't hold the planche anymore for 9 weeks, and eventually got up to 12 straddle planche push ups! :shock:
I thought it sounded like overtraining but it worked for him.

[koltz]

Hey I am doing it untill I can't hold it for that given day sometiems the next day , when I recover I get readdicted and do it again... now I can controll hip height Ill try to do a max time attempt tomorrow today I'm going to the gym... actually right now ill post this with all I have done in a sec...

ahh... darn it seems that I need more time to reover... like 2 days doing nothing but homework that would do good even if i watch TV I workout or when I take a bath I try some stuff I could hit there haha .. anyway I felt overtrianed my shoulder griddle is trashed my pullups are cut in half (bah I always increace the reps then they drop again @#@$) and I bench about the same but I am half dead between sets... I actually finished every set with a 20 secund isometric hold but I couldn't manage to do a lot of sets

-Leaning dips (resembling tuck planche in the position of the arms over the paralelets but the legs are hanging somewhat and leaning back) X 1 X 10
-Bench 70KG X 10 X 3
-Pullups X 10 X 3 ( I think I done mrore then 10 I can't remember they felt so hard for soem reason)
-Incline bench X 10 X 3 while doing vert pullups between sets (60KG)
-Dips X 10 X 3...

And In the end I actually tried Tplanche pushups I got in 3 haha but crappy form as hell (Hips swinging)

Then I felt the pain in just havign my shoulders attached... and decided to end the day..

My shoulder griddle and forearms felt like a limiting factor

[plancheismine]

you need some rest days. :wink: And you couldn't control the hip height before? you just press down harder with your shoulders or lean a little further foward.

[koltz]

I couldn't get it beyond a point I didn't have the strength...
And yeah I certainly need a total \ active rest day once or twice a week...


p.s I might actually make a gym room in my home haha
Edit I forgot to mention I caught something and I felt kinda sick and overtrained for the last two days so I'm still waiting to recover...
probably that's why I felt I was accumuilating fatigue in the first place

[koltz]

Just mentioning that I'm still working out... was boasting my advanced Tplanche pushups in school.. and it started today won't affect my training too much I guess might either let more time to and or slow recovery

Edit : I forgot to mention I got a solid advanced tuck planche on the floor now I can't wait to strech my legs out

p.s I broke my closet door the 5th time now :( totally snaped the axis of the door with a punch while listening to music .... testesterone is such a bliss :twisted:

[koltz]

Ah I'm one feet into the pool of overtraining again..... thanks to advanced tuck planche holds perfect Tplanche pushups and crazy isometric dropsets with strands (OMFG that stuff is hardcore on the muscles I'd do planche holds all day for a week and be ok but like 10 or so sets of thoose babies did me in)

And yes I can hold an adv tuck planche on the floor for lik 10 secunds solid. will be more after I recover

[plancheismine]

p.s I broke my closet door the 5th time now :( totally snaped the axis of the door with a punch while listening to music .... testesterone is such a bliss :twisted:
:lol: did it hurt your hand? you should get a heavy bag. :wink:
And do you feel different muscles being worked in the Adv tuck planche then in the tuck planche?

[koltz]

I might get one , It didn't hurt my hand\knuckles I was just listening to some music and got all pumped and bam.

Erm in an advanced tuck planche either your forearms with the side and foreward grip or your biceps (I use side and back palm positions I find them so more effective especially side since it recuits more muscle)
and all your arm muscles and scapula movers must contract hard also the lower back gotta work on this one instead of abs in the normal tuck planche

p.s , wow I am not as sore as I was yesterday this morning... overnight recovery is so awesome a lot of people miss two things in thier training:
CNS which is like the most important body part to train , and recovery ability
I think thoose are the two biggest mistakes bodybuilders make maybe after two of them it's the lack of cardio doing bulking (not so healthy for your heart , better cardiovascular fitness = lower rest heart rates)

[koltz]

Hmm I added something to my super jump rope!!..
Some people use bands for pushups, and make strength BW excersises harder with weights , I do it for cardio 8)

Anyway I picked up a cheap band in some sports shop after school , straped it to the rope... and this gave me a neat result,

When I used the dumbell handle jump rope it oveiously didn't require much more power to pull and push foreward adn backwards, the problem was getting the rope to spin and moving the arms up,
So when I used dumbells it burned my forarms delts and biceps , the chest was somewhat used more then normal , if Ill hook the band right the chest and the back will be loaded as well... moving with that rope is like swimming in liquid lead takes ubber strength/speed/endurance the more you go up with the weight , I wouldn't be surprised if I dubble my upper body mass (IF I eat enough haha) if I could manage to do dubble uinders for even 50 reps with this, and totaly remove the CNS safety brakes on strength..

maybe one day I could take my chest expandor and use this but this requiers the strength of the likes of top powerlifters to be acually able to keep any speed with it

I think I could come up with a funny cardio machine to sell on tv.... like vaccum stickers to place at the walls floro and celing abjuct the distance adn stuff and a heavy rope... might just sell haha

[koltz]

yesterday went to the gym:
-legpress
-seated and standign calf raise
-leg extentions and curls deadlifts for exauhstion
-bicep curls with dbs
-bicep curls with H bar
-listening to the gymowner trying to sell me supps instead of working triceps@#$@#$

all of the following 3X10 with isometric holds for time in the end


also done cr@#@pload of dips at home the last few days and also some tuck planches but way less my anterior delts and pecs are toast but my shoulder griddle is better now and I can dip side to side with medium-wide grip while having +30KG (I weigh 70-71KG) my one arm chins are sort of crappy now since I ahvent gave them any attention but they have improoved Ill do a perfect chin from a dead hang soon

[koltz]

Muscle controll is improoving...

I am trying to do the following workout:
100 fast DB rope spins
5secund planche hold focusing on breath and so on
20Plypushups
One arm pushup each arm
...repeat


p.s - one arm pushups are cake I'm gonna test my reps soon

[koltz]

Bah I am not progressing anywhere in planches and one armed pushups T_T
maybe the fact I gained 5 KG is determinal.......

Anyway my gymowner bought a bunch of kettlebels (actually since were both russian like msot of the guys in my gym we call them simply Giryas)
There pretty neat , got a comfortable grip to them I might use them

I'm getting a mad groove on my chest , I feel the "pulses" and can controll them this helped me do a crazy intensity workout without even hitting faliure although I felt some signes of tendonis all oevr my upper body today.....

so yep , I'm getting this old log back to life , also got a new tick in my book , It's called attaching my strands into a door handle infrotn of my bed and I can do cardio rowing like that and it's AWESOME

I'm also gonna start doing my upper body dip \ pullup\ hspu routine once or twice a week combined with some upper body only cardio and this seems to add crazy mass on it I might just end up having the frame of a gymnast with big upper body and tiny legs =\

maybe il open a new log...