John's GymBod workout log

[Ortprod]

Hey everyone!

I've been logging my workouts since a few years ago, and video tape a lot of it. I am only going to show my latest workout cycle since it is Coach's method.

12-18-08 Thursday (cycle 1 week 1 day 3) MPPu+MPPr day
A1.) Tuck Planche x 6s,6s,6s
Chestroll HeS x 3, 3, 3
A2.) Tuck BL x 5s, 5s, 5s
Tops x 3, 3, 3
B1.) Tuck FL x 6s, 6s, 6s
Ham curl x 3, 3, 2
B2.) Mana x 6s, 6s, 6s
v-ups x 3, L-sit lift (para) x 3, 3

12-21-08 Sunday (cycle 1 week 2 day 4) HSPU/Pullup day
A1.) Tuck Planche x 6s, 3s, 3s, 6s (messed up in the middle)
HeSPU x 3, 3, 3
A2.) tuck BL x 5s, 5s, 5s
Bulg towel pullup x 3, 3, 3
B1.) tuck FL x 6s, 6s, 6s
Pistol (SLS) x 3-3, 3-3, 3-3 (last set went back and forth)
B2.) straddle L x 6s-6s (floor), 6s, 6s
Circle Leg Lift x 2-2, 2-2, 2-2
__________________________________________________________

12-23-08 Tuesday (cycle 1 week 1 day 5) MPPu+MPPr day
A1.) Tuck Planche x 6s,6s,6s
HeSPU x 3, 3, 3
A2.) tuck BL x 6s, 6s, 6s
Towel Bulg pullup x 3, 3, 3
B1.) tuck FL x 6s, 6s, 6s
Ham curl x 3, 3, 3
B2.) Straddle L x 6s, 6s, 6s
Circle Leg Lifts x 2-2, 2-2, 1-1, 1-1

12-24-08 Wednesday (cycle 1 week 1 day 6) MPPu+MPPr day
A1.) Tuck Planche x 6s,6s,6s
Chestroll HeS x 3, 3, 3
A2.) tuck BL x 6s, 6s, 6s
Tops x 3, 3, 2
B1.) tuck FL x 6s, 6s, 6s
Deck Squat (distance+height) x 3, 3, 3
B2.) Mana x 6s, 5s, 6s
Reverse Leg Lifts x 3, 3, 3

12-26-08 Friday (cycle 1 week 1 day 6) Curl/Dip day
A1.) Tuck Planche x 7s,6s,7s
One arm pushup x 3-3, 2-2, 2-2
A2.) tuck BL x 5s, 6s, 6s
Inv Chin x 3, 3, 3
B1.) tuck FL x 6s, 6s, 6s
Deck Squat (distance+height) x 3, 3, 3
B2.) Mana x 5s, 5s, 6s
Hang Leg Lifts x 3, 3, 3

12-28-08 Sunday (cycle 1 week 1 day 7) Combined Pull/Press day
A1.) Tuck Planche x 7s,6s,7s
Muscleup x 3, 2, 2
A2.) Tuck BL x 6s, 6s, 6s
B1.) Tuck FL x 6s, 6s, 6s
Deck Squat (distance+height) x 3, 3, 3
B2.) XR L-sit x 6s, 6s, 6s
L-sit Lifts x 3, 3, 3

_______________________________________________

12-30-08 Sunday (cycle 1 week 2 day Horizontal Pr/Pu day
A1.) Tuck Planche x 7s,6s,7s
XR PPP x 3, 3, 3
A2.) Tuck BL x 6s, 6s, 6s
Bulg Rows x 3, 3, 3
B1.) Tuck FL x 6s, 6s, 6s
Pistol x 3-3, 3-3, 3-3
B2.) Straddle L x 6s, 6s, 6s
Reverse Leg Lifts x 3, 3, 3

12-30-08 Sunday (cycle 1 week 2 day Combined Pull/Press day
A1.) Tuck Planche x 6s,6s,6s
Muscleup x 3, 2, 2
A2.) Tuck BL x 6s, 6s, 6s
B1.) Tuck FL x 6s, 6s, 6s
Deck Squat (distance+height) x 3, 3, 3
B2.) Straddle L-sit x 6s, 6s, 6s
Hang Leg Lifts x 3, 3, 3

01-01-09 Thursday (cycle 1 week 2 day 9) MPPr/MPPu
A1.) Tuck Planche x 6s,6s,6s
Chestroll HeS x 1, 1, 3, 3
A2.) Tuck BL x 6s, 6s, 6s
Tops (tuck) x 3, 3, 3
B1.) Tuck FL x 6s, 6s, 6s
KB snatch (88lb) x 3-3, 2-2, (70lb) x 3-3
B2.) Manna x 6s, 6s, 6s
Circle Leg Lifts x 2-2, 2-2, 2-2

01-02-09 Friday (cycle 1 week 2 day 10) Curl/Dip day
A1.) Tuck Planche x 6s,6s,6s
Bulg Dip x 3, 3, 3
A2.) Tuck BL x 6s, 6s, 6s
Inv. Chin x 3, 3, 3
B1.) Tuck FL x 6s, 6s, 6s
Deck Sq x 3, 3, 3
B2.) XR L-sit x 6s, 6s, 6s
Reverse Crank x 3, 3, 3

01-04-09 Sunday (cycle 1 week 2 day 11) HSPU/PU day
A1.) Tuck Planche x 6s,6s,6s
HeSPU x 3, 3, 3
A2.) Tuck BL x 5s, 5s, 5s
XR Bulg Pull x 3, 3, 3
B1.) Tuck FL x 6s, 6s, 6s
KB Snatch (70lb) x 3-3, KB Swing (70 x 2) 6, 6
B2.) Straddle L x 6s, 6s, 6s
L-sit Lift x 3, 3, 3

_______________________________________________

01-05-09 Monday (cycle 1 week 3 day 12) HSPU/PU day
A1.) Tuck Planche x 6s,6s,6s
HeSPU x 3, 3, 3
A2.) Tuck BL x 5s, 5s, 5s
XR Bulg Pull x 3, 3, 3
B1.) Tuck FL x 6s, 6s, 6s
Pistol x 3-3, 3-3, 3-3
B2.) Manna x 6s, 6s, 6s
L-sit Lift x 3, 3, 3

01-07-09 Wednesday (cycle 1 week 3 day 13) CPP day
A1.) Tuck Planche x 6s,6s,6s
MuscleUps x 2, 2, 1
A2.) Tuck BL x 5s, 5s, 5s
MU x 2, 1-1, 1.5
B1.) Tuck FL x 6s, 6s, 6s
KB clean (70x2) x 3, 3, 3
B2.) XR L-sit x 6s, 6s, 6s
Circle Leg Lift x 2-2, 2-2, 2-2

01-09-09 Friday (cycle 1 week 3 day 14) MPPr/Pu day
A1.) Tuck Planche x 6s,6s,6s
Chestroll HeS x 3, 3, 3
A2.) Adv. Tuck BL x 4s, 5s, 6s
1/2 Tops x 3, 3, 3
B1.) Adv. Tuck FL x 6s, 6s, 6s
Deck Squat x 3, 3, 3
B2.) Straddle L-sit x 6s, 6s, 6s
L-sit Lift x 3, 3, 3

01-11-09 Sunday (cycle 1 week 3 day 15) Curl/Dip day
A1.) Tuck Planche x 6s,6s,6s
Bulg Dip x 3, 3, 3
A2.) Adv. Tuck BL x 6s, 6s, 6s
Inv Chin x 3, 3, 3
B1.) Adv. Tuck FL x 6s, 6s, 6s
KB clean (70x2) x 3, 3, 3
B2.) Manna x 6s, 6s, 6s
Reverse Crank x 3, 3, 3
_______________________________________________

01-12-09 Monday (cycle 1 week 4 day 16) HSPU/PU day
A1.) Tuck Planche x 6s,7s,6s
HeSPU x 3, 3, 3
A2.) Adv. Tuck BL x 6s, 6s, 6s
XR Bulg Pull x 3, 3, 3
B1.) Adv. Tuck FL x 6s, 7s, 6s
Pistol x 3-3, 3-3, 3-3
B2.) XR L-sit sx 6s, 6s, 6s
HeS RLL x 3, 3, 3

01-14-09 Wednesday (cycle 1 week 4 day 17) MPPr/Pu day
A1.) Tuck Planche x 6s,6s,6s
Chestroll HeS x 3, 3, 3
A2.) Adv. Tuck BL x 6s, 6s, 6s
1/2 (tuck) Tops x 3, 3, 3
B1.) Adv. Tuck FL x 6s, 6s, 6s
Kb Snatch (88) x 3-3, 3-3, 3-3
B2.) Straddle L x 6s, 6s, 6s
Circle LL x 3, 3, 3

01-16-09 Friday (cycle 1 week 4 day 18) Horizontal day
A1.) Tuck Planche x 6s,6s,6s
XR PPP x 3, 3, 3
A2.) Adv. Tuck BL x 6s, 6s, 6s
Tuck Rows x 3, 3, 3
B1.) Adv. Tuck FL x 6s, 6s, 6s
Deck Squat x 3, 3, 3
B2.) Manna x 6s, 6s, 6s
Reverse Crank x 3, 3, 3

01-16-09 Sunday (cycle 1 week 4 day 19) Static Hold day
A1.) Tuck Planche x 6s, 6s, 6s, 6s, 6s, 6s, 6s, 6s, 6s, 6s
A2.) Adv. Tuck BL x 6s, 6s, 6s, 6s, 6s, 6s, 6s, 6s, 6s, 6s
B1.) Adv. Tuck FL x 6s, 6s, 6s, 6s, 6s, 6s, 6s, 6s, 6s, 6s
B2.) Manna x 6s, 6s, 6s, 6s, 6s, 6s, 6s, 6s, 6s, 6s

_______________________________________________

01-19-09 Monday (cycle 1 week 5 day 20) CPP day
A1.) Tuck Planche x 6s,6s,6s
MU x 2, 2, 2
A2.) Adv. Tuck BL x 6s, 6s, 6s
MU x 2, 2, 2
B1.) Adv. Tuck FLx 6s, 6s, 6s
KB clean (70x2) x 3, 3, 3
B2.) XR L-sit x 6s, 6s, 6s
R. Crank x 2-2, 2-2, 2-2

01-21-09 Wednesday (cycle 1 week 5 day 20) Horizontal day
A1.) Tuck Planche x 6s,6s,6s
XR PPP x 3, 3, 3
A2.) Adv. Tuck BL x 6s, 6s, 6s
Tuck Rows x 3, 3, 3
B1.) Adv. Tuck FL x 6s, 6s, 6s
Pistol x 3-3, 3-3, 3-3
B2.) Manna x 6s, 6s, 6s
HeS RLL x 3, 3, 3
Tabata Jumping Jax x 26, 26, 24, 25, 26, 25, 25, 31

01-23-09 Friday (cycle 1 week 5 day 21) HSPU/PU day
A1.) Tuck Planche x 6s,7s,6s
HeSPU x 3, 3, 3
A2.) Adv. Tuck BL x 6s, 6s, 6s
XR Bulg Pull x 3, 3, 3
B1.) Adv. Tuck FL x 6s, 6s, 6s
KB Snatch (88) x 3-3, 3-3, 3-3
B2.) XR L-sit sx 6s, 6s, 6s
Circ LL x 3, 3, 3

01-25-09 Sunday (cycle 1 week 5 day 22) Curl/Dip day
A1.) Tuck Planche x 6s,6s,6s
Bulg Dip x 3, 3, 3
A2.) Adv. Tuck BL x 6s, 6s, 6s
Inv Chin x 3, 3, 3
B1.) Adv. Tuck FL x 6s, 6s, 6s
Deck Sq x 3, 3, 3
B2.) Manna x 6s, 6s, 6s
L-sit lift x 3, 3, 3

_______________________________________________


01-26-09 Monday (cycle 1 week 6 day 23) MPPr/Pu day
A1.) Tuck Planche x 6s,6s,6s
Chestroll HeS x 3, 3, 3
A2.) Adv. Tuck BL x 6s, 6s, 6s
1/2 (tuck) Tops x 3, 3, 3
B1.) Adv. Tuck FL x 6s, 6s, 6s
Kb Snatch (88) x 3-3, 3-3, 3-3
B2.) Straddle L x 6s, 6s, 6s
Circle LL x 3, 3, 3
Tabata Jumping Jax x 30, 30, 29, 26, 29, 29, 29, 32

01-28-09 Wednesday (cycle 1 week 6 day 24) HSPU/PU day
A1.) Tuck Planche x 6s,7s,6s
HeSPU x 3, 3, 3
A2.) Adv. Tuck BL x 6s, 6s, 6s
Towel Bulg Pull x 3, 3, 3
B1.) Adv. Tuck FLx 6s, 6s, 6s
Pistol x 3-3, 3-3, 3-3
B2.) XR L-sit sx 6s, 6s, 6s
HeS RLL x 3, 3 (+2.5lb) x 3

01-30-09 Friday (cycle 1 week 6 day 25) Curl/Dip day (UPDATE*)
A1.) Tuck Planche x 6s,6s,6s
Bulg Dip x 3, 3, 4*
A2.) Adv. Tuck BL x 6s, 6s, 6s
Inv Chin x 3, 3, 4*
B1.) Adv. Tuck FLx 6s, 6s, 6s
KB Clean + Sq (70x2)x 3+1, 3+1, 3+1
B2.) Manna x 6s, 6s, 6s
L-sit lift x 3, 3, 3
Wall Runs x 10-10, 10-10, 5-5, 5-5, 5-5, 5-5


02-01-09 Sunday (cycle 1 week 6 day 26) Horizontal day
A1.) Tuck Planche x 6s,6s,6s
XR PPP x 3, 3, 3
A2.) Adv. Tuck BL x 6s, 6s, 6s
Tuck Rows x 3, 3, 3
B1.) Adv. Tuck FL x 6s, 6s, 6s
Pistol x 3-3, 3-3, 3-3
B2.) Manna x 6s, 6s, 6s
HeS RLL x 3, 3, 3
Wall Runs x 15-15, 10-10, 10-10, 10-10

_______________________________________________


02-02-09 Monday (cycle 1 week 7 day 27) CPP day
A1.) Tuck Planche x 6s,6s,6s
XR PPP x 3, 3, 1.5, 2, 2
A2.) Adv. Tuck BL x 6s, 6s, 6s
Bar MU x 1
B1.) Adv. Tuck FL x 6s, 6s, 6s
Bottoms Up Clean (70x2) x 3, 3, 3
B2.) Manna x 6s, 6s, 6s
HeS RLL x 3, 3, 3
Tabata Jumping Jax x 30, 30, 29, 26, 29, 29, 29, 32
Wall Runs x 15-15, 15-15, 15-15

02-04-09 Wednesday (cycle 1 week 7 day 28) MPPr/Pu day
A1.) Tuck Planche x 6s,6s,6s
Chestroll HeS x 3, 3, 3
A2.) Adv. Tuck BL x 6s, 6s, 6s
1/2 (tuck) Tops x 3, 3, 3
B1.) Adv. Tuck FL x 6s, 6s, 6s
Kb Sq (70x2) x 3, 3, 3
B2.) Straddle L x 6s, 6s, 6s
HeS RLL (2.5lb)x 3, 3 (5lb)x 3

02-06-09 Friday (cycle 1 week 7 day 29) HSPU/PU day (TEST)
A1.) Tuck Planche x 17s, Adv. Tuck x 8s (max), 4s
HeSPU x 3, 3, 3
A2.) Adv. Tuck BL x 17s, Straddle BL x 7s, 4s
Behind the Neck x 6, L-sit Wide x 3, 3
B1.) Adv. Tuck FL x 21s, Straddle FL x 6s, 4s
KB Dead Clean (88) x 3-3, 3-3, 3-3
B2.) XR L-sit x 13s, 7s, 8s
HeS RLL x 3, 3 (+2.5lb) x 3
_______________________________________________

02-11-09 Monday (cycle 2 week 1 day 1) Curl/Dip day
A1.) Adv. Tuck Planche x 4s,4s,4s
XR Bulg Dip x 3, 3, 3,
A2.) Str. BL x 5s, 4s, 4s
Inv. Curl (90*) x 3, 3, 3
B1.) Str. FL x 4s, 4s, 4s
Pistol x 3-3, 3-3, 3-3
B2.) Manna x 5s, 5s, 5s
L-sit Lift x 3, 3, 3

02-11-09 Wednesday (cycle 2 week 1 day 2) Horizontal day
A1.) Adv. Tuck Planche x 3s,4s,4s
XR PPP (+) x 3, 3, 3,
A2.) Str. BL x 4s, 4s, 4s
Inv. Curl (90*) x 3, 3, 3
B1.) Str. FL x 5s, 5s, 5s
KB Bottoms Up Snatch (70) x 3-3, 3-3, 3-3
B2.) Straddle x 5s, 5s, 5s
Straight body lever x 3, 3, 3

Sorry for any typos in there.

Here is a recent video I made with the upcoming seminar in mind:

[niftyvt]

Nice blog, and great videos of your training. Will you keep us updated here when you make a new entry?

Just one thing, it says your age is 103!

[gymrob]

Dude! I have watched a few of your videos and you have improved immensely!

Well done and keep it up! Do you follow the WOD's or a steady state routine?

Look forward to seeing more.
Rob.

[Ortprod]

Thanks for the positive feedback guys! I have been doing steady state for the past 8 weeks. I figure I might partake my kettlebell class next week, just for a change and then continue with steady state for another 8-12 weeks. I am going to post all my stuff tonight when I get back. Maybe I will make another video too.

[gymrob]

Nice man! How did you find your first steayd state? I might start mine tonight. Thanks

[Ortprod]

Gymrob, it was really weird at first cause I am so used to over training... it felt way too easy. I considered this first cycle to be a test of where I am at and I made tiny changes as I went along. I kept in mind, every time I trained, that I shouldn't be struggling with these motions and that they should look as natural as walking. Still a hard concept for my neanderthal brain to comprehend. By the way

I am editing my top post tonight so anyone can view/critique what I have been doing.

Here is what I did today, followed by a video of it. I taped everything but the first planche (sadly this was an important one I missed cause it was a test of how long I can do on tuck) but I used what I counted as the set.

02-06-09 GymBod (test day) HSPU/Pullup day
A1.) tuck planche x 17s, adv.tuck planche x 8s, 4s
HeSPU x 3,3,3
A2.) adv. tuck BL x 17s, straddle BL x 7s, 4s
behind the neck pullup x 6, L-sit (wide) pullup x 3, 3
B1.) adv. tuck FL x 21s, straddle FL x 6s, 4s
KB dead-clean x 3-3, 3-3, 3-3 (for hamstrings)
B2.) XR L-Sit x 13s, 7s, 8s
weighted leg lift (5lbs) x 3,3,3

Here is the video:

[Ortprod]

02-09-09 Monday (cycle 2 week 1 day 1) Curl/Dip day
A1.) Adv. Tuck Planche x 4s,4s,4s
XR Bulg Dip x 3, 3, 3,
A2.) Str. BL x 5s, 4s, 4s
Inv. Curl (90*) x 3, 3, 3
B1.) Str. FL x 4s, 4s, 4s
Pistol x 3-3, 3-3, 3-3
B2.) Manna x 5s, 5s, 5s
L-sit Lift x 3, 3, 3

[Ortprod]

I am working on a video for this day. I will update tomorrow with one. Just some clips.

02-11-09 Wednesday (cycle 2 week 1 day 2) Horizontal day
A1.) Adv. Tuck Planche x 3s,4s,4s
XR PPP (+) x 3, 3, 3,
A2.) Str. BL x 4s, 4s, 4s
Inv. Curl (90*) x 3, 3, 3
B1.) Str. FL x 5s, 5s, 5s
KB Bottoms Up Snatch (70) x 3-3, 3-3, 3-3
B2.) Straddle x 5s, 5s, 5s
Straight body lever x 3, 3, 3

[Ortprod]

[akrajen]

Nice work.

[Ortprod]

Thanks

Sorry I haven't posted in a while, things have been really busy at work and I also started a tumbling class. I took a beating this week and I have to cut out one of my workouts again. I think it is probably better that way anyway cause I have a tendency to train too often cause I enjoy it so much. Still waiting to get a new camera but I am going to start taking more pics. My planche is coming along nicely.

Here is my updated log:

02-13-09 Friday (cycle 2 week 1 day 3) MPPr/Pu day
A1.) Adv.Tuck Planche x 6s,6s,6s
Chestroll HeS x 3, 3, 3
A2.) S. BL x 5s, 4s, 4s
1/2 (adv. tuck) FL PU x 3, Str. 1/2 FL PUx 3, 1/2 (adv. tuck) FL PU x 3
B1.) S. FL x 5s, 5s, 5s
Kb Sq (70x2) x 3, 3, 3
B2.) XR L-sit x 6s, 6s, 7s
HeS RLL (7.5lbs)x 3, 3, 3
_______________________________________________


02-16-09 Monday (cycle 2 week 2 day 4) CPP day
A1.) Adv. Tuck Planche x 4s, 3s, 4s
XR MU x 2, 2, 2
A2.) Str. BL x 5s, 5s, 5s
XR MU x 2, 2, 1.5
B1.) Str. FL x 5s, 5s, 4s
[full ROM] 2" Thick Bar Deadlift (248lbs) x 2, 2, 2
B2.) Manna x 5s, 5s, 5s
Circle LL x 3, 3, 3
Wall Runs x 15-15, 15-15, 15-15

02-18-09 Wednesday (cycle 2 week 2 day 5) Horizontal day
A1.) Adv. Tuck Planche x 4s,4s,4s
XR PPP (+) x 3, 3, 3,
A2.) Str. BL x 5s, 5s, 5s
Inv. Curl (90*) x 3, 3, 3
B1.) Str. FL x 5s, 5s, 5s
Deck Sq. (+35lbs) x 3, 3, 3
B2.) Straddle x 5s, 5s, 5s
HeS RLL(10lbs)x 3 (7.5) x 3, 3
Wall Runs x 7-7, 5-5, 15-15, 15-15

02-20-09 Friday (cycle 2 week 2 day 6) HSPU/Pu day
A1.) Adv. Tuck Planche x 4s,4s,4s
HeSPU (korean+wall)x 3 XR HSPU x 3, 3
A2.) Str. BL x 5s, 5s, 5s
Wide L-Pull x 3, 3, 3
B1.) Str. FL x 5s, 5s, 8s
OH Squat (115lbs) x 2, 2.5,1 F.Sq. x 3
B2.) XR L-sit x 7s, 7s, 7s
HeS RLL (+7.5lb) x 3, (10lbs)x 3,3

02-21-09 Saturday (cycle 2 week 2 day 7) Static hold day
Adv. T. PL x 4,4,4,4,4,4
St. BL x 5,6,5,5,5,5
St. FL x 5,5,5,5,5,5

02-22-09 Sunday (cycle 2 week 2 day Curl/Dip day
A1.) Adv. Tuck Planche x 4s,4s,4s
XR Bulg Dip x 3, 3, 3,
A2.) Str. BL x 5s, 5s, 5s
Inv. Curl (90*) x 3, 3, 3
B1.) Str. FL x 5s, 5s, 5s
KB clean/squat (70s) x2, 2, 2
B2.) Manna x 5s, 5s, 5s
straight body lever x 3, 3, 3
(side note: slight bicep pain at the beginning)
_____________________________________________________



02-25-09 Wednesday (cycle 2 week 3 day 9) MPPr/MPPu day
A1.) Adv. Tuck Planche x 4s,4s,4s
Chestroll HeS x 3, CR HeSPU x 3, 3,
A2.) Str. BL x 5s, 4s, 5s
1/2 FL pullup (straddle) x 3, 3, 3
B1.) Str. FL x 5s, 5s, 5s
front squat (135lbs) x 3, (145) x 3, (155)x 3
B2.) Straddle x 5s, 5s, 5s
HeS RLL (+10lb) x 3, 3, 3

02-27-09 Friday (cycle 2 week 3 day 10)Static Hold day
Adv. T. PL x 4s, 4s, (floor) 3s, 4s (p bars) x 4s
St. BL x 5s, 3s, 5s, 5s, 5s,
St. FL x 5s, 5s, 5s, 5s, 5s

02-28-09 Saturday (cycle 2 week 3 day 11) CPP day
A1.) Adv. Tuck Planche x 4s,4s,4s
XR MU x 2, 2, 2
A2.) Str. BL x 5s, 5s, 5s
XR MU x 2, 2, 2
B1.) Str. FL x 5s, 5s, 5s
double KB clean (70s) 3, 3, 3
B2.) XR L-sit x 7s, 7s, 7s
Circle LL x 3, 3, 3
_______________________________________________________

03-03-09 Tuesday (cycle 2 week 4 day 12) HSPU/Pu day
A1.) Adv. Tuck Planche (p-bars) x 4s,4s,4s
HSPU x 3, 3, 3
A2.) Str. BL x 5s, 5s, 5s
Wide L-Pull x 3, 3, 3
B1.) Str. FL x 5s, 5s, 5s
F. Squat (70s) x 3, 3, 3
B2.) Mana x 5, 5, 5
L-sit lift x 3, 3, 3
tabata jumpin jax x 26, 26, 26, 26, 26, 26, 26, 31

03-04-09 Wednesday (cycle 2 week 4 day 13) Horizontal day
A1.) Adv. Tuck Planche (p-bars) x 4s,4s,4s
XR PPP x 3, 3, 3
A2.) Str. BL x 5s, 5s, 5s
FL rows (adv. tuck) x 3, 3, 3
B1.) Str. FL x 5s, 5s, 5s
KB B.U.C. (70s) x 3, 3, 3
B2.) Str x 5s, 5s, 5s
Dragon Flag x 3, 3, 3

[Brandon]

Nice job with your videos. The weighted leg lifts are pretty impressive and you have great balance while inverted on your headstands.

[Ortprod]

Thanks dude. I still need to develop strength in the full lockout in the HS and I have a little more trouble on the floor than on the p-bars.

More videos as soon as I get a new camera.

[Razz]

Great to see you're still working, good job

[Ortprod]

Thanks Razz.

Question: I have been doing curl/dip day on one day and CPP on another. Bulgarian dips seem a bit easy for me but muscle ups are still tough (at least for 6 sets of 2 reps) and so are inverted curls. So I am wondering if I should do 3 sets of curls and 3 sets of muscleups and do a curl/CPP day instead? I know this would cause an imbalance in the case of someone starting from the ground up but I think that my chest is still way more developed than my traps/back.

Any comments on this are welcomed and thanks in advance,
-J