Topic: Michael M's training log (Advice and constructive criticism welcomed!)

[Michael Morel]

Hey guys, so I figured I would start a log on the forums as well as keep a log in a notebook. Doing it on the forums would help out a lot in terms of getting advice and fine tuning my workout routine to meet my goals. Currently I have no weights aside from two 45lbs Hexagonal Dumbbells, two 25lbs Cylindral Dumbbells, and one 15lbs Hexagonal Dumbbell.

Right now I am mainly focusing on Upper Body and Midsection because my right knee is in bad shape and I still don't know the official cause so I'm not going to hard on leg work outs.

My goals are not complete, I'd like to add more things. A goal of mine would be getting down to 10% Body Fat or less, but with no way to meausre that, I decided to leave that out for now. Anyway, here are my goals:
Strength Goals:
- 10 pull ups, good form
- 10 chin ups, good form
- 10 pseudo-planche push ups, good form
- 10 hanging leg raises(tucked), good form
- 10 pistols(each leg), good form
- 20 squats(body weight), good form
Skills Goals:
- Pushing: Planche Progression (Frog Hold) 10secs x 6 (or 60secs x 1), good form
- Pulling: Front Lever (Tucked)10secs x 6, good form
- Core: L-sit 10s x 6, good form
- Handstand w/ No support 10s x 6, good form
- Two Muscle ups
Flexibility Goals:
- Pike
- Straddle Split

I will update this later on today (getting ready for school now). I don't have a routine set up yet for a workout that will be able to meet my goals, so if you guys have any suggestions on how my workout routine should look like, that would be awesome.

[Michael Morel]

Monday 1-11-'10

Skill Training: Planche (Frog)
- 60s of quality holds
         *Longest hold: 15s

Strength Training:
- 15x3 Wide
- 15x3 Alternating Shuffle Push-ups
- 15x3 Diamond Push-ups
- 5x3 Chin-ups

Notes: I would have done 5x3 pullups but my body was exhausted after the Skill and Strength Training.

Also, how is my workout looking so far?

[Michael Morel]

Tuesday 1-12-'10

Skill Training:
- 60s of quality holds; Planche (Frog)
- 30s of holds; Front Lever (Tucked)

My body is really sore from yesterday so I couldn't do much else. I had problems pulling myself up to a horizontal level for the tucked Front Lever. Not much else to add.

[Michael Morel]

Wednesday 1-13-'10

Flexibility Training:
- 1 Min. Hold, Pike
- 1 Min. Hold, Straddle Split
(Just to note, I didn't actually do the moves, I went down as far as I could and held it)

Skill Training:
- 60s of quality holds (Planche Prog. Frog)
     *These are getting alot better! I can balance out 9/10 times!!

Strength Training:
- 1 Minute Hold, Plank, 3 sets
- 1 Minute Hold, Side Plank (Both Sides), 3 sets
- 3x5 Pullups

Notes: Today was alright. Had a bad headache but it went away once I began training. I tried the L-sit today but I still don't have the strength for that yet. I can get up but I just can't hold it.
  I think I did the pull ups wrong because the opposite side of my elbow had a dull pain to it. I definitely felt that I was using my arms more than my back. But I just wanted to get through it, so yeah. I'll definitely make sure that my form is near perfect next time around.

Questions: Does anyone have any suggestions on what exercises to incorporate into my training to build strength in my abs for things such as the Front Lever and L-Sit? Planks don't really seem like they'll help.

[Samuel96]

leg lifts, leg lift hold,s L-sits, pull ups, push ups, windshield whipers

[Michael Morel]

Thanks for the suggestions, I'll try to incorporate them.

I haven't been updating much because I've been caught up with other stuff. But I'll hopefully get a chance later on today.

[Michael Morel]

Tuesday 1-19-'10

Skills Training:
- 60s Frog Holds (Planche)
- 30s Handstand Hold (Against Wall)
   *Notes: Those frog holds are getting ALOT better! I can hold them for at least 8-10 seconds. Shortest hold was 5 seconds due to my positioning. Longest was 13 seconds which was awesome.

Strength Training:
- 3x5 Pull ups
- 3x5 Chin ups
- 10x3 Pseudo-Planche Push ups
- 10x3 Hanging Leg Raises (Tucked)
- 50x3 Calf Raises
- 40x3 Shin Raises

Questions:
     Might this be to much of a workload for a single training session or even not enough?
  Also, would those Pseudo-P Push ups be a good idea for training? Thing is I cant get my arms all the way to waist level, so is that fine if they're as far down as possible?
  And I don't have my feet against the wall or anything, just on the floor. Should I do them with feet on the wall?

[Michael Morel]

Wednesday 1-20-'10

Skills Training:
- Frog Holds 70s total, sets: 5s, 25s, 5s, 10s, 25s
- Handstand (Against Wall) 30s

Strength Training:
- 50x3 Calf Raises
- 50x3 Shin Raises
- 3x5 Pull Ups
- 10x3 Push Ups (Hands far down)
   *Notes: I did all these exercises in the strength section with a 20lbs Vest. I remembered we had one laying around so I decided to put it to good use. Hoping that it'll help reach my goals faster.