Alfred's self hating log of pointlessness

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Alfred_E._Neuman
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Re: Alfred's self hating log of pointlessness

Post by Alfred_E._Neuman » Mon Mar 28, 2016 11:24 pm

Mon 3/28/16

After work:

Warm-up with work on front lever. Sorry as hell.

Pull-ups:
BW+16kg x 6 x 5 sets
alternated with
BW squats x 20 x 6 sets

Single leg DL:
2 x 24kg x 5 l/r x 3 sets
alternated with
Dead hang explosive pull-ups: 5, 4, 4 Stopped when I couldn't get mid chest to touch the bar

HLR x 3 x 4 sets
Worked on Dragon Flags for a couple of sets (pathetic)

Will either hit some higher rep pull-ups and push-ups tomorrow, or skip rope and swing the bells. The wife wants to go to some yoga thing on the Belt Line, so I may head over to a park with her and play around on the bars.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Re: Alfred's self hating log of pointlessness

Post by Blaidd Drwg » Mon Mar 28, 2016 11:29 pm

Every time your log pops to the top this is how I picture you.

Image
"He who knows only his own side of the case knows little of that." JS Mill

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Alfred_E._Neuman
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Re: Alfred's self hating log of pointlessness

Post by Alfred_E._Neuman » Tue Mar 29, 2016 12:06 am

My hair is more hipster-ish, but otherwise spot on
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Re: Alfred's self hating log of pointlessness

Post by Alfred_E._Neuman » Wed Mar 30, 2016 10:27 pm

Tues 3/29/16

Conditioning:
Skip rope for 700 skips, little over 5 mintues
Swing 28kg x 50 x 6 sets, 300 total swigs with a mix of 1, 2 and H2H
Skip rope for 500 more skips.
About 25 minutes total

Damned rope broke about 200 into my second time on the jump rope. At least I have a few spare cords for my handles.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Re: Alfred's self hating log of pointlessness

Post by Alfred_E._Neuman » Wed Mar 30, 2016 11:15 pm

Wed 3/30/16

Upper push/legs

1-arm push-up to bench x 7 singles l/r, gonna be a while before I'm on the floor
alternated with
Pistols: 5, 5, 5, 4, 4 l/r

Dips: BW +16kg x 8, 6, BW x 12, 12
alternated with
NFTWD x 5 each leg x 4 sets

A few sets of strict HLRs and worked on elbow levers on the bench to finish

Trying to take in all the cues from Naked Warrior on the tension and shoulder packing for 1-arm push-ups. Seems to really help. I'd like to finally be able to get a couple of reps on the ground. Then I'll start working on 1-arm pull-ups.

Will either work pull-ups and higher rep push-ups tomorrow or I'll row and hit the cals again Friday. Depends on how I feel.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Re: Alfred's self hating log of pointlessness

Post by Alfred_E._Neuman » Mon Apr 04, 2016 3:55 pm

Thurs 3/31/16

Unexpected day off due to shitstorm at work.


Fri 4/01/16

Before breakfast:
upper body push/pull

Pull-ups: BW+16kg x 7, 6, 6, 5, 5
alternated with
1-arm push-up to bench: 1, 1+1, 2, 2, 1 l/r

5 rounds:
BW pull-ups
Close grip push-ups with feet on bench
Both to a comfortably hard stop

HLR practice


Sat 4/02/16
AM:
Ruck to the coffee shop a couple miles away and back.

PM:
Upper pull/squat

5 sets
Pistols/airborne lunge x 5, alternating exercises each round
Pull-up variations: explosive pull-ups with jump to top bar, climbing from bottom bar to top bar, typewriters.

Front lever practice

Snatch: 24kg x 10>1 l/r resting as needed. This was tough.

HLR practice


Sun 4/03/16

Bike ride in the morning. Rode the touring bike for an hour and a half around Atlanta.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Re: Alfred's self hating log of pointlessness

Post by Alfred_E._Neuman » Mon Apr 04, 2016 4:44 pm

Mon 4/04/16

Before lunch:
Upper push/squat

Pistol: 5 x 5 sets l/r
alternated with
1-arm push-ups to bench: 2 x 5 sets l/r
Both of these were tough today.

Pike push-ups with feet on bench: 10 x 3 sets
alternated with
NFTWD: 10 l/r x 3 sets

100 push-ups AFAP for the pump and endurance
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Re: Alfred's self hating log of pointlessness

Post by Alfred_E._Neuman » Wed Apr 06, 2016 3:16 pm

Tues 3/05/16

A.M.
Hiked up Blood Mtn. from the Byron Reese trail head. 4.3 miles total straight up and back down. Tough rock scramble for part of it.

P.M.
Jump rope for 600 skips to warm-up
Snatch: 24kg x 10>1 l/r AFAP. Better than last time. Got the 10/9, 8/7, 6/5 rounds done together, then 4 4>1 unbroken. Right around 6 minutes total for 110 snatches (55 l/r)
Skip rope for 500 more skips
Windmill: 24kg x 5 x 2 sets l/r
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Re: Alfred's self hating log of pointlessness

Post by Alfred_E._Neuman » Wed Apr 06, 2016 4:56 pm

Wed 3/06/16

Before lunch:
Upper body pull/squat

Front lever practice to warm-up. Getting ~10 seconds in the tuck position

Pull-ups x 50 total in as few sets as possible. Very strict. Got 10 the first set, then 7s, 6s, and 5s.

Pistols: 6, 5, 5, 5, 5 l/r
alternated with
Ring rows x 10 x 5 sets

NFTWD x 15 l/r x 3 sets

HLR and L-sit for the abs
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: Alfred's self hating log of pointlessness

Post by Alfred_E._Neuman » Thu Apr 07, 2016 3:11 pm

Thurs 3/07/16

Walked downtown to the coffee shop after breakfast. This is the best week off I've ever had. Needed the break.

Before lunch:
Upper push with some upper pulling

1-arm Push-up to bench: 2 x 5 sets l/r
alternated with
Tucked front lever practice
Both of these are getting better

Handstand practice kicking up to wall and trying to balance off of it. Will work these and the pikes HSPU off the bench. Ultimate goal is a free standing HS more so than HSPU.

Dips x 50 AFAP. Rested 30s after each set. 5 or 6 sets, lost count.

L-sit practice x 5
alternated with
Close grip pull-ups x 5 sets to easy stop
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: Alfred's self hating log of pointlessness

Post by Alfred_E._Neuman » Sat Apr 09, 2016 2:41 am

Fri 4/08/16

Conditioning workout in the afternoon:

10 x
Swing 24kg x 10 l/r
Push-ups x 20 for the first 5 rounds, 10 for the last 5 rounds

Couple sets of strict HLRs and sit-ups
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: Alfred's self hating log of pointlessness

Post by Alfred_E._Neuman » Sun Apr 10, 2016 12:59 am

Sat 4/09/16

In the afternoon:
Squat/Upper pull

Pistols x 5, 7, 5, 5, 4, 4, l/r rest as needed

Front lever practice. Worked on advanced tuck, with a flat back and knees *slightly* more to the front. Actually making progress on this.

Pull-ups x 50 in as few sets as possible. Rested exactly 1:00 between sets. Will work this method until I can get the 50 in under 5 sets

Row for 20:00, varying stroke rate between 24-28 to keep boredom at bay.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Re: Alfred's self hating log of pointlessness

Post by Alfred_E._Neuman » Mon Apr 11, 2016 11:02 pm

Sun 4/10/16

Walked around Piedmont Park area for an hour and a half. Nothing more.


Mon 4/11/16

In the afternoon:
Freestyle because it was a shit day and I needed some fun:

1-arm push-up to bench x 3, 2, 2, 2, 2 with 1:00 rest

Goblet Squats: 32kg x 5 x 5 sets, brief rests

Circuit x 5
Pull-up x 10
Close grip push-up x 15
Squat x 20
Done quick but not balls out.

Worked on handstand agains the wall and front lever for a couple attempts each
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Re: Alfred's self hating log of pointlessness

Post by Alfred_E._Neuman » Wed Apr 13, 2016 10:19 pm

Tues 4/12/16

Conditioning after work:
warm-ed up with front lever practice and pseudo archer pull-ups to start working toward the 1-arm PU.

Skipped rope for 700 skips
Snatch: 24kg x 10>1 l/r without setting the bell down. Paced it better and just cruised. Felt good.
100 double unders, done in sets of ~25. Getting much better at DUs.
Finished off with some abs.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: Alfred's self hating log of pointlessness

Post by Alfred_E._Neuman » Wed Apr 13, 2016 11:09 pm

Wed 4/13/16

After work:
Squat/Upper push

Pistols: 5 x 4 sets
alternated with
1-arm push-ups to bench: 3 x 4 sets

Pike push-ups with feet on bench: 10 x 2 sets
Bar dips: 8 x 2 sets to ~ low sternam
alternated with
Jumping squats: 10 x 4 sets

Finished with some handstand, elbow lever, and l-sit practice.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Re: Alfred's self hating log of pointlessness

Post by Alfred_E._Neuman » Sat Apr 16, 2016 10:18 pm

Thurs 4/14/16

After work:

Pull-ups: 4 sets to hard stop with 1:00 rest between sets
Push-ups: 15-20 x 4 sets, working on different grips and hand placements (archer, close, staggered, etc)

Chin-ups: 3 sets to hard stop
alternated with
Push-ups as above

Rows to bar with feet on bench x 2 sets
alternated with
Push-ups as above.

Back bridge practice and some abs to finish out
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: Alfred's self hating log of pointlessness

Post by Alfred_E._Neuman » Sat Apr 16, 2016 10:19 pm

Fri 4/15/16

Conditioning before breakfast:
10 x
Skip rope x 200 jumps
Swing 28kg x 10 l/r
~25 minutes without killing myself, trying to keep the effort at an tempo pace.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: Alfred's self hating log of pointlessness

Post by Alfred_E._Neuman » Sat Apr 16, 2016 10:23 pm

Sat 4/16/15

Rode the touring bike to Piedmont Park and back to the coffee shop in the morning. Nice cool morning for a ride.

Skills practice in the afternoon:

20 minutes working on elbow levers off of a bench and front levers from the bar. Got the elbow levers, front levers are going to be a while yet.

20 minutes of working on handstands and progressions and L-sit. Getting better and the handstand balancing. I can press up to a headstand, hold frog stand for more than 30 seconds, and can begin to kick off the wall and balance for a few seconds.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Re: Alfred's self hating log of pointlessness

Post by Alfred_E._Neuman » Sun Apr 17, 2016 2:54 pm

Sun 4/17/16

After breakfast:
Calisthenics strength/endurance

Walked from the coffee shop to Piedmont Park and worked out on their outdoor gym.
Pull-ups/Dips/Squats/Push-ups x 25/25/50/50, 20/20/40/40, > 5/5/10/10 = 75 Pull-ups and Dips, 150 Squats and Push-ups.
Worked briskly but not all out. Finished in 34 minutes.

Will either work some pure strength moves for low reps or just some LSD cardio tomorrow depending on how I feel and how work goes. It's been stressful as fuck all lately.

I've come up with some goals I'd like to hit in the short, medium, and long term.
Short: 20 pull-ups, 10 pistols each leg, legit 1-arm push-up. Elbow lever, tucked front lever, and L-sit for 30 seconds each

Medium: 30 second handstand kicking off the wall, frog to headstand for 30 seconds, Front lever with 1 leg straight, 5 archer pull-ups each side. Shrimp squat (this kicks my ass way more than pistols)

Long: Kick up to free handstand for 30 seconds, 1-arm pull-up, full front lever.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Re: Alfred's self hating log of pointlessness

Post by Alfred_E._Neuman » Tue Apr 19, 2016 11:10 pm

Mon 4/18/16

Rest day due to long day at work.


Tues 4/19/16

Squat/upper push after work.

Pistols: 6 x 4 sets l/r
alternated with
1-arm push-up to bench: 3, 3, 4, 3 l/r

Side to side squats: 6 x 4 sets l/r
alternated with
Handstand practice against a wall

Pike HSPU from bench x 8 x 3 sets

Push-ups x 50
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: Alfred's self hating log of pointlessness

Post by Alfred_E._Neuman » Wed Apr 20, 2016 10:55 pm

Wed 4/20/16

After work: upper body pull and low back/abs

Warmed up with front lever and elbow lever practice. Getting better.

Pull-ups x 50 in as few sets as possible, resting 1:00 between sets
Got 53 reps in 8 sets. Will shoot for the whole 50 in 7 sets next time.

Ring rows with feet on bench: 10 x 4 sets
alternated with
Bridge x 3 press-ups x 4 sets

L-sit, ab wheel, sit-up for abs.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: Alfred's self hating log of pointlessness

Post by Alfred_E._Neuman » Thu Apr 21, 2016 11:09 pm

Thurs 4/21/16

Fun all-around session after work:

Dips: 15, 15, 15, 12, 12
alternated with
Pistols: 3 x 5 sets l/r

Archer pull-ups: 2, 3, 3, 3 each side, alternating arms
alternated with
NFTWD x 20 each leg x 3 sets

HLR x 4 x 4 sets

Stretching to cool down.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: Alfred's self hating log of pointlessness

Post by Alfred_E._Neuman » Fri Apr 22, 2016 10:41 pm

Fri 4/22/16

Wanted to get out and skip rope this morning but it was raining like hell so I had to keep it indoors.
Conditioning:
15 rounds of
Swing 24kg x 10 left, 10 right, 10 2 hand
Rest :30

Was actually a better session than I figured it would be. Worked up a good sweat but RPE was steady at around 7 and HR never got too high. Will try and get out for a good bike ride tomorrow or Sunday.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: Alfred's self hating log of pointlessness

Post by Alfred_E._Neuman » Sat Apr 23, 2016 7:51 pm

Sat 4/23/16

Rode the touring bike around Atlanta for over an hour and a half in the morning. Ended at my favorite caffeine injection spot and got myself a fix.

Skill practice for about an hour in the afternoon:
Warmed-up with a few JM moves and some pull-ups/push-ups/squats

1-arm push-up practice to the floor. Bunch of controlled negatives with 1 real rep on the right.
Front lever practice, holding advanced tuck for ~20 seconds. Working on getting 1 leg straight.
Skin the cat slow and controlled for a few sets of 3 back and forth, stopping in the front as close to L-hang as I can.
Handstand practice against the wall. Can kick off the wall and hold a free stand for ~5 seconds.
Elbow lever practice on a bench. Can get a good straight line pretty much every time now.
L-sit practice on parallettes. Once I can hold for 30 seconds I'll work these from the floor. Eventually would like to press from L-sit to a handstand.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Re: Alfred's self hating log of pointlessness

Post by Mickey O'neil » Mon Apr 25, 2016 12:00 am

I thought you quit?
Alfred_E._Neuman wrote: Ended at my favorite caffeine injection spot and got myself a fix.

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