Author Topic: Tsingle's Training Log (Read 1691 times)

Tsingle93 · « **on:** December 01, 2009, 09:29:30 PM »

Goals of the Workout:
Muscle: Shoulders: Goal: 40 pullups: muscles targeted: lats, delts, triceps.
Muscle: Chest: Goal: Bench Press 200lbs: muscles targeted: Pecs, triceps
Muscle: Triceps: Goal: 30 dips: muscles targeted: triceps
Muscle: Biceps: Goal: Lift 45lbs each arm for 12reps of 2sets: muscles targeted: biceps
Muscle: Legs: Goal: 10 pistols good form each leg: muscles targeted: quads
Muscle: Abs: Goal: 200 good form air crunches: muscles targeted: abdominals
Running Goal: <6 minute mile time: muscles: cardio, legs
Swimming Goal: Maintain a steady pace for 30minutes, and an egg beater with chest above water and hands on head for 1minute: muscles worked: cardio, core, legs
Isometric Goals:
Straddle Planche 10seconds
Front Lever 60seconds

I intend to variate each workout every other day.
Workout #1- Chest/Triceps Workout
LA Fitness Version:
Warm up:
10minutes on bike or basketball
Chest:
2x 12 dumbbell press regular 1st set, inside 2nd set
10 diamond clap pushups
2x 5 bench press 135lbs
1x 12 inside bench press 110lbs
20 pushups
1x 12 outside bench press 110lbs
3x 12 decline or incline bench press 100lbs
10 pseudo-planche pushups
3x 12 incline or decline dumbbell press 35lbs
Triceps:
1x 12 rope pull-downs 80lbs
15 bench dips
1x 12 rope pull-downs 80lbs
15 bench dips
1x 12 rope pull-downs 80lbs
15 bench dips
2x 15 dips(good form)
15 pushups on ball
Abs:
75 air crunches
25 elbow-to-knee crunches each side

Workout #2- LA Fitness Isometric/Shoulders/Swimming Workout
Warm-up:
5 Minute Treadmill
Isometric work:
60seconds Tuck planche
Shoulders:
3x 12 35lbs dumbbell press
3x 20 35lbs shrugs interlinked with
3x 12 45lbs barbell press
2x 12/20 15lbs dumbbell shoulders exercises
2x 10 lat pulldowns
2x 20 assisted pull-ups
Abs:
2x 100 crunches
Swimming:
5x 50m swim
1minute rest
eggbeater with hands on head for 30sec
10second rest
eggbeater with hands on head for 30sec
30 second rest
3x 50m swim

LA Fitness Workout #3- Biceps/Legs/Front Lever/Abs Workout
Warm-up:
5minutes on bike or basketball
10 pushups
3 pull-ups
15 squats
Biceps:
2x 12 30lbs dumbbell curl
2x 12 50lbs barbell curl
2x dumbbell bisolator 21’s curls 20lbs
2x 20 assisted pull-ups
Legs:
2x calf lift up stairs
3x 12 leg lift
2x 10 leg press
3x 12 weighted squats
Abs:
5x 75 Air crunches

Tsingle93 · « **Reply #1 on:** December 01, 2009, 09:35:54 PM »

Exercise Activity:
Sunday 11/29: Workout #3
Warm-Up: 5 minutes on fitness bike setting hill difficulty 15 speed ~100
10 push-ups, 3 pull-ups, 15 squats
Biceps:
2x 12 30lbs dumbbell curl, 2nd set went to 25lbs
2x 12 40lbs barbell curl
1x bisolator machine 21's, 1x 12 free-resistance curl 35lbs
2x 20 assisted pull-ups setting 4-6ish
Legs:
2x calf lift up stairs
3x 12 leg lift machine 70lbs
2x 10 leg press 180lbs
Abs:
5x 40 Air crunches

Tsingle93 · « **Reply #2 on:** December 01, 2009, 09:43:04 PM »

Exercise on Monday 11/30
Warm-Up: 10minutes on bike hill level 15 rpm 100
Chest:
2x 12 dumbbell press 35lbs, regular 1st set inside 2nd set
10 diamond clap push-ups
2x 5 bench press 135lbs
1x 12 inside bench press 105lbs
20 bench push-ups
1x 12 Outside bench press 105lbs
20 push-ups
3x 12 incline bench press 85lbs first set, 75lbs 2nd and 3rd
10 pseudo-planche push-ups
3x 12 decline dumbbell press 30lbs interlinked with crunches on bench
Triceps:
1x 12 rope pull-downs 70lbs
15 bench dips
1x 12 rope pull-downs 70lbs
15 bench dips
1x 12 rope pull-downs 70lbs
2x 12 dips
20 outside push-ups
Abs:
75 air crunches
25 elbow-to-knee crunches each side

Drank chocolate isolate whey protein w/ 8oz of milk before and after.
Didn't perform ab workout till I got home. Stretched afterwards

Tsingle93 · « **Reply #3 on:** December 03, 2009, 10:02:21 PM »

Exercise on Teusday 12/1.
Played tennis for about an hour.

Exercise on Wednesday 12/2
Workout #2
Warm-up: 5 minutes on treadmill
3x 12 30/35lbs dumbbell shoulder press
3x 20 40lbs shrugs interlinked with
3x 12 45lbs overhead push
2x 12/20 15lbs dumbbell shoulders exercises
2x 10 lat pulldowns
2x 10 pullups inside and outside
Abs:
2x 100 crunches

Tsingle93 · « **Reply #4 on:** December 03, 2009, 10:05:03 PM »

Exercise on 12/3 Thursday
Tennis from 4-5 30
Gym workout Full body strength routine simple
Warm up (bball)
3x5 Squats 125lbs
3x5 Bench Press 145lbs
2x5 Free Motion Fly 60lbs
3x5 Deadlifts 95/115lbs
6 chinups then 4 pull-ups
2x10 Abdominal machine 100lbs

Tsingle93 · « **Reply #5 on:** December 04, 2009, 05:26:09 PM »

Exercise on 12/4 Friday
Tennis for 1 hr 45min

Tsingle93 · « **Reply #6 on:** December 05, 2009, 02:31:24 PM »

Exercise on 12/5 Saturday:
Warm-Up:
Basketball
10 push-ups
3 pull-ups
15 Squats
Workout:
1x5 Deadlift 125lbs
1x25 lower back lean-overs
2x12 Lat Pull-down 90/115lbs
2x12 Horizontal row inside grip 6/7
2x 10 bicep close grip 45lbs
2x12 bicep dumbbells 30(3)25(9)/25(12)
2x12 free motion bicep curls 35/40
1x120 air crunches
1x 1min 30sec front plank
Stretches:
2x leg stretches 30sec each
arm stretches

Drank protein shake before and after workout

Tsingle93 · « **Reply #7 on:** December 05, 2009, 02:34:49 PM »

New Goals:
1 RM 200lbs Bench Press
1 RM 200lbs Squat
1 Muscle-up
30 second free-standing handstand
10 second hold on straddle planche isometric

Running/Swimming Goals:
<6minute mile
<14minute 2mile
10 laps swimming without stopping
30second eggbeater with hands on head

Tennis Goals:
Improve backhand power/control
A more consistent forehand
Consistent strong first and second serve

Parkour Goals:
Roll on concrete
Kong vault

Tsingle93 · « **Reply #8 on:** December 06, 2009, 08:44:30 PM »

Exercise on 12/6 Sunday
~2 hours tennis
5 pull-ups
Handstands
Stretching

Tsingle93 · « **Reply #9 on:** December 07, 2009, 10:10:32 PM »

Exercise on Monday 12/7
SS B Workout:
Protein Shake
Warm-up: 3 1/2 minutes on bike
Squats: Warm-up sets 1x5 Bar 1x3 85lbs 1x2 115lbs
Squat Sets: 3x5 130lbs
Press warm-up 1x5 bar 1x3 65 1x2 75
Press Sets: 3x5 80lbs
Power Clean Warm-up: 1x5 bar 1x3 65lbs 1x2 85lbs
Power Clean Sets: 3x5 95
Weighted Sit-ups on Decline: 3x5 25lbs
Stretching
Protein Shake

Tsingle93 · « **Reply #10 on:** December 08, 2009, 09:32:26 PM »

Exercise on Tuesday 12/8
Tennis for 30-45minutes
GTG advanced tuck front lever
a little bit of stretching;squat stretch

Tsingle93 · « **Reply #11 on:** December 09, 2009, 05:46:12 PM »

Exercise on 12/9 Wednesday:
Gym Starting Strength Workout A
Warm-Up: 10minutes basketball, 2 muscle-up attempts, 10 pushups, 10 squats.
Squat Warm-up: 1x5 bar, 1x3 85lbs 1x2 120lbs
Squat: 3x5 135lbs
Bench Press Warm-up: 1x7 bar 1x5 65lbs 1x5 95lbs
Bench Press: 3x5 150lbs
Deadlift Warm-up: 1x5 bar 1x3 65lbs 1x2 95lbs
Deadlift: 1x5 135lbs
Drank protein shake after workout

Tsingle93 · « **Reply #12 on:** December 11, 2009, 07:22:45 PM »

Exercise on 12/11 Friday
Workout B LA Fitness
Warm-Up: 3chin-ups, 1 muscle-up attempt, 10 pushups, 15 squats.
Squat Warm-Up: 1x5 bar 1x4 90lbs 1x2 125lbs
Squat Sets: 3x5 140lbs
Press Warm-up: 1x5 bar 1x3 70 1x2 80
Press Sets: 3x5 90lbs
Power-clean Warm-Up: 1x5 bar 1x3 70 1x2 90
Power-Clean Sets: 3x5 105lbs

Protein shake before and after

Tsingle93 · « **Reply #13 on:** December 14, 2009, 09:19:48 PM »

Exercise on 12/14 Monday
LA Fitness: Gym Workout A
Warm-Up: 1 muscle-up attempt, 3 chin-ups, 10 pushups, 15 squats
Squat warm-up: 1x5 65lbs 1x3 95lbs 1x3 125lbs
Squat Sets: 3x5 145lbs
Bench Press Warm-up: 1x5 75lbs 1x3 95lbs 1x3 125lbs
Bench Press Sets: 3x5 155lbs
Deadlift Warm-Up: 1x5 bar, 1x3 70lbs, 1x2 100lbs
Deadlift Sets: 3x5 140lbs

Drank protein shake afterwards

Tsingle93 · « **Reply #14 on:** December 17, 2009, 06:26:31 PM »

Exercise on 12/16 Wednesday
Went to LA Fitness and did workout B
Warm-Up: 3 pullups, 7 diamond pushups
Squat Warm-Up: 1x5 65lbs 1x3 100lbs 1x2 130lbs
Squat Sets: 3x5 150lbs
Overhead Press (cleaned the weight up to shoulder height)
Overhead Press Warm-Up: 1x5 bar, 1x3 65lbs, 1x2 80lbs
Overhead Press Sets: 3x5 90lbs
Clean Warm-Up: cleaning weight up to shoulders for all of the overhead pressing
Clean Sets: 3x5 110lbs

Drank 50g protein vanilla whey isolate shake afterwards w/ 16oz milk

Note to self: Do not go up in weight in squat next workout, do not go up in weight during clean next workout

Tsingle93 · « **Reply #15 on:** December 19, 2009, 10:15:32 AM »

Exercise on 12/17 Thursday
Tennis serving for an hour

Tsingle93 · « **Reply #16 on:** December 19, 2009, 10:16:17 AM »

Exercise on Friday 12/18
Handstands work

Tsingle93 · « **Reply #17 on:** December 20, 2009, 12:26:45 PM »

Exercise on 12/19 Saturday
Tennis for an hour

LA Fitness Gym Workout A
Warm-Up: 1 muscle-up attempt, 3 pull-ups, 11 pushups, 15 squats, basketball
Squat Warm-Up: 1x5 65lbs 1x3 100lbs 1x2 130lbs
Squat Sets: 3x5 150lbs
Bench Press: 1x5 75lbs 1x3 95lbs 1x2 125lbs
Bench Press Sets: 3x5 155lbs
Deadlift: 1x5 bar 1x3 75lbs 1x2 105lbs
Deadlift Sets: 3x5 145lbs

drank 2scoop 15oz protein shake after

Tsingle93 · « **Reply #18 on:** December 21, 2009, 11:48:35 PM »

Exercise on 12/21 Monday
LA Fitness Gym Workout B
Warm Up: 1 muscle-up attempt, 2 chin up frenchies, 10 outside pushups, 12 squats.
Squats Warm-Up: 1x5 70lbs, 1x3 105lbs, 1x2 135lbs.
Squats Sets: 3x5 155lbs
Overhead Press Warm-Up: 1x5 bar, 1x3 70lbs, 1x2 85lbs
Overhead Press Sets: 3x5 95lbs
(cleaned weight up for all overhead press sets)
Powerclean Warm-Up: cleaning weight up for overhead press
Power-clean sets: 3x5 110lbs

drank protein shake 15oz milk 2scoops protein

Don't go up in squats next time or overhead press

Tsingle93 · « **Reply #19 on:** December 24, 2009, 12:54:22 AM »

Exercise on 12/23 Wednesday
LA Fitness Gym Workout A
Warm-Up: 2 dips, 16 pushups, 12 squats, 1 muscle-up attempt, 3 pull-ups
Squat Warm-Up: 1x5 70lbs, 1x3 105lbs, 1x2 135lbs
Squat Sets: 3x5 155lbs
Bench Press Warm-Up: 1x5 70lbs 1x3 100lbs 1x2 130lbs
Bench Press Sets: 3x5 160lbs
Deadlift Warm-Up: 1x5 60lbs 1x3 95lbs 1x2 120lbs
Deadlift Set: 1x5 145lbs

drank 15oz 2scoop protein shake after; don't go up in bench next time

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Author Topic: Tsingle's Training Log (Read 1691 times)