Topic: Max's Log

[Max G]

today was one of those days that i always look forward to-free Coffee Cooler Day at Caribou! I was doing my core workout, when my mom reminded me, and after making a few calls, myself and some friends spent the next hour collecting a grand total of 111 free coolers! That doubled our total from last year, and cut my conditioning a bit short (though it was worth it). Anyways, i'm off to one of my last baseball games in a couple hours.

Thursday:
-2x13 sec Tuck Planche
-2x11 sec L Sit
-2x15 leg raises
-2x6 roll outs
-2x70 seated twists

Goals:
True Bar Muscle Up (need rotator cuff work)
8.5 foot broad jump (8.325 feet right now)
15 pull-ups (13 currently)
1 one arm push up
Bubka
Bodyweight Bench
Completed:
One set of Pulls to the bottom of chest (straight vertical, not leaning back)
8.25 foot broad jump

[Max G]

ok, so yesterday was my birthday, and as a present, my practice was rained out, so i got in some good old conditioning!

Friday:
-5x7 wide pushups (+15 lbs)
-5x7 diamond pushups
-4x4 wide grip pull ups (+15 lbs)
-5x70 powerball rotations
-4x15 squeezes

Goals:
True Bar Muscle Up (need rotator cuff work)
8.5 foot broad jump (8.325 feet right now)
15 pull-ups (13 currently)
1 one arm push up
Bubka
Bodyweight Bench
Completed:
One set of Pulls to the bottom of chest (straight vertical, not leaning back)
8.25 foot broad jump

[Max G]

more conditioning!

Saturday:
-Squats..1x6 (115 lbs)..2x6 (165 lbs)..2x6 (185 lbs)
-4x6 ham raise (100 lbs)
-4x7 calf raises (+80 lbs)
-4x3 10 sec rise squats

-4x10 sec Tuck Planche
-3x10 sec L Sit
-3x70 seated twists
-4x6 roll outs
-2x6 v ups

Goals:
True Bar Muscle Up (need rotator cuff work)
8.5 foot broad jump (8.325 feet right now)
15 pull-ups(13 currently)
1 one arm push up
Bubka
Bodyweight Bench
Completed:
One set of Pulls to the bottom of chest (straight vertical, not leaning back)
8.25 foot broad jump

[Max G]

mostly a rest day, but i spent the day walking around barefoot, working on handstands, and various strength skills for fun. Oh, and...I did a true muscle up on a bar!! I did a couple, so the weighted pull ups are definitely paying off.

Sunday:
rest, fiddling around.

Goals:
+80 lbs pull up (approx. half bw)
8.5 foot broad jump (8.325 feet right now)
15 pull-ups(13 currently)
1 one arm push up
Bubka
Bodyweight Bench
Completed:
One set of Pulls to the bottom of chest (straight vertical, not leaning back)
8.25 foot broad jump
True Bar Muscle Up

[Steven Low]

Congrats man! Now work on multiples.

[Max G]

thanks; i've got a week coming up where i'll be on vacation, so without baseball to work around, i'm going to be doing conditioning as much as possible. Hopefully i'll make some serious progress over the time i'm gone

[whiteninja]

Congrats on the MU.

If you'll be on vacation, make sure to bring parallettes! It's probably the most useful and portable item, aside from rings, and of course... You.

[Max G]

*hoo, i wish i had parallettes. yesterday i decided that when i get back i'm going to put together a set of my own, and if i really want a project, i might try to make some gymnastic rings. Until now i've been using dumbbells at home as makeshift paralletes, as well as my grandma's chair, but i imagine i can't take either with me, so i'll probably head over to my aunt and uncle's gym and use what they have there.

[whiteninja]

and if i really want a project, i might try to make some gymnastic rings.

It takes about 45 minutes, and most of that is either waiting for the pipe to bake, or sanding down the ends after it cools.  (Otherwise, they may scratch your arms up some.)  It'd probably take you longer to make parallettes!

[Max G]

@ wn: sounds good; i'm looking forward to it.

as for today..lots of barefoot running, jumping, and scootering (i developed a blister on one of my feet-not bad though), some muscle ups, pull ups, and lots of activity. I also did a little leg exercise a couple minutes ago; coupled with what i did earlier, it felt good and tiring.

Wednesday:
-lots of barefooting outside and various exercises, swimming (this was tiring)
-6x3 10 sec rise squats

Goals:
+80 lbs pull up (approx. half bw)
8.5 foot broad jump (8.325 feet right now)
15 pull-ups(13 currently)
1 one arm push up
Bubka
Bodyweight Bench
Completed:
One set of Pulls to the bottom of chest (straight vertical, not leaning back)
8.25 foot broad jump
True Bar Muscle Up

[Max G]

well well well. I've been getting in some nice higher volume conditioning, but i have had to leave out any pulling movements from my exercise for the time being. It seems that when i do pulling motions that i am not fully accustomed to, i strain the left side of my neck. I'm not sure why, but this happened the second time i really did weighted pull ups, and the second day that i did muscle ups. It hurts to turn my head, and i can feel it straining a bit when i do pull ups. That said, i've been doing everything else that i can manage.

Thursday:
-6x7 wide pushups (+15 lbs)
-6x6 close pushups (+15 lbs)
-6x15 squeezes
-3,3,2,2 forearm rollers

though it's friday today, i still have time to do more exercise, so i will post again the next time i can get my hands on a computer.

Goals:
+80 lbs pull up (approx. half bw)
8.5 foot broad jump (8.325 feet right now)
15 pull-ups(13 currently)
1 one arm push up
Bubka
Bodyweight Bench
Completed:
One set of Pulls to the bottom of chest (straight vertical, not leaning back)
8.25 foot broad jump
True Bar Muscle Up

[Max G]

whoo my core is pretty sore today, and my neck is getting better-i'll probably resume pulling motions the day after tomorrow..anyways, as i did yesterday, i am posting the previous day's training, and will post today's tomorrow.

Friday:
-6x7 rollouts
-6x8 v ups
-6x70 seated twists

-8x6 lunges (each leg)
-8x3 10 sec rise squats
-8x15 one leg calf raises
-5x15 one leg shin raises
and later..
-4x15 one leg calf raises
-8x6 rolled ankle raises

Goals:
+80 lbs pull up (approx. half bw)
8.5 foot broad jump (8.325 feet right now)
15 pull-ups(13 currently)
1 one arm push up
Bubka
Bodyweight Bench
Completed:
One set of Pulls to the bottom of chest (straight vertical, not leaning back)
8.25 foot broad jump
True Bar Muscle Up

[Max G]

well i did a bit more work, but i'm done for today. I trained hard, but now it's time to rest. so here's today's entry. Lots of high volume, which i will replace in a couple days with more difficult exercises when i go to my uncle and aun'ts gym instead of doing only in house stuff.

Saturday:
-10x8 close pushups
-10x8 wide pushups
-10x20 squeezes
-4x5 OA wall pushups
-4x15 sec OA push-pos. holds


Goals:
+80 lbs pull up (approx. half bw)
8.5 foot broad jump (8.325 feet right now)
15 pull-ups(13 currently)
1 one arm push up
Bubka
Bodyweight Bench
Completed:
One set of Pulls to the bottom of chest (straight vertical, not leaning back)
8.25 foot broad jump
True Bar Muscle Up

[Max G]

Sunday:
-10x3 10 sec squat rises
-6x15 one leg calf raises
-2 hours of hiking and precision jumps around a national park
-5x3 max effort jumps

-6x7 rollouts
-6x15 tuck ups

Goals:
+80 lbs pull up (approx. half bw)
8.5 foot broad jump (8.325 feet right now)
15 pull-ups(13 a few months ago)
1 one arm push up
Bubka
Bodyweight Bench
Completed:
One set of Pulls to the bottom of chest (straight vertical, not leaning back)
8.25 foot broad jump
True Bar Muscle Up

[Max G]

ok, so i wasn't able to go to the gym today (and i probably won't until i get back home), because it costs 15 dollars to go in as a guest, and i don't feel it's worth it to lift some metal when i can manage with other stuff for the next 2 days. Anyways, i did only a little bit of work today, because my body is taking longer to recover due to the somewhat excessive volume i've been doing.  it's nothing bad, but i'm going to take a rest day before i head home, and i'm going to reshrink my volume, regardless of it being a similar intensity, so not as difficult. I'm looking forward to getting home and hitting the heavier weights and cutting out this silly high volume stuff.

Monday:
-3x15 diamond pushups
-6x5 oa wall wrist ups

i think that tomorrow i'll do a medium amount of jumping, squat rises, and calf raises, and half the sets of rollouts, tuck ups, and seated twists to let my body recuperate. after that, i'll take a rest day with just stretching, and then i'll be home.


Goals:
+80 lbs pull up (approx. half bw)
8.5 foot broad jump (8.325 feet right now)
15 pull-ups(13 a few months ago)
1 one arm push up
Bubka
Bodyweight Bench
Completed:
One set of Pulls to the bottom of chest (straight vertical, not leaning back)
8.25 foot broad jump
True Bar Muscle Up

[Max G]

well my uncle got me a guest pass to gold's gym, and i almost started laughing when i was exercising; everywhere i looked people were either curling, or hovering around the lat machine. I think i saw only one top heavy guy with proportionate legs. Anyways, i did some squats and a little bit of other stuff, but after one rollout, i felt that my abs couldn't take anything in the way of work, while my neck was a little tender from the squats because they didn't have a decent squat pad. I'd been hoping to try 205 or 215 lbs, because the 165 and 185's feel fairly easy, but i'll just try that later on a the Y.

Tuesday:
-3x5 10 sec squat rises
-2x15 calf raises (+80 lbs)
-Squat; 1x6 (115 lbs)...2x6 (165 lbs)...2x6 (185 lbs)
-5x3 max effort jumps


Goals:
+80 lbs pull up (approx. half bw)
8.5 foot broad jump (8.325 feet right now)
15 pull-ups(13 a few months ago)
1 one arm push up
Bubka
Bodyweight Bench
Completed:
One set of Pulls to the bottom of chest (straight vertical, not leaning back)
8.25 foot broad jump
True Bar Muscle Up

[Max G]

not really doing anything today except relaxing and travel tonight. If i get in early enough, i'll have had enough rest to go to the Y and have a productive upper body day tomorrow.

Wednesday:
Rest

Goals:
+80 lbs pull up (approx. half bw)
8.5 foot broad jump (8.325 feet right now)
15 pull-ups(13 a few months ago)
1 one arm push up
Bubka
Bodyweight Bench
Completed:
One set of Pulls to the bottom of chest (straight vertical, not leaning back)
8.25 foot broad jump
True Bar Muscle Up

[Max G]

well i'm back in minnesota, and it feels great! Weather's beautiful, and i woke up at 8 to go to the Y, and had a great session. I was a little worried that a whole week with no pulling at all would hurt my pulling power;it seemed fine, but i took it lighter to ease back into it.

Thursday:
-Pullups..1x6(+15 lbs)..3x2(+30 lbs)...2x1(+40lbs)
-4x5 dips
-3x5 seated rows (150 lbs)
-2x15 diamond pushups

-3x4 external rotations (25 lbs)
-3x5 internal rotations (25 lbs)
-3x5 rotator press (10 lbs)
-3x5 oa wall wrist ups
-2x2 rollups

-3x6 decline sit ups (+20 lbs)
-4x7 oblique sit ups (+25 lbs)
-4x6 barbell rollouts (+10 lbs)
-2x2 skin the cats

Goals:
+80 lbs pull up (approx. half bw)
8.5 foot broad jump (8.325 feet right now)
15 pull-ups(13 a few months ago)
1 one arm push up
Bubka
Back Lever
Completed:
One set of Pulls to the bottom of chest (straight vertical, not leaning back)
8.25 foot broad jump
True Bar Muscle Up

[Max G]

yesterday i had baseball practice, while my core and upper body were and are still sore, and since i have a practice tomorrow, i'll do my upper body and core work after practice. So it was legs today:

Friday:
Rest

Saturday:
-Squat..1x6(135 lbs)..4x6(185 lbs)
-2x6 ham curl (100 lbs)
-3x6 adduction (150 lbs)
-4x6 calf raises (+135 lbs)
-4x8 ex. ankle rolls
-4x8 int. ankle rolls
-3x30 sec wall sit

i've changed my goals a bit, taking out the bubka and bodyweight bench, while adding in a back lever.
Goals:
+80 lbs pull up (approx. half bw)
8.5 foot broad jump (8.325 feet right now)
15 pull-ups(13 a few months ago)
1 one arm push up
Back Lever
Completed:
One set of Pulls to the bottom of chest (straight vertical, not leaning back)
8.25 foot broad jump
True Bar Muscle Up

[Max G]

i might have practice in a few hours, but i think (hope ) that it's canceled due to a huge downpour that came about, but it may dry up. Anyway, i went to the y, scaled back some sections a little bit, but had a good session.

Sunday:
-Pullups..1x4(+20lbs)..3x3(+30lbs)..2x2(+40lbs)
-2x5 dips (cut back a little due to a bit of unfriendly sensation in my shoulders; just staying safe)
-3x5 rows (150 lbs)
-3x5 presses (70 lbs)
-2x15 diamond pushups

-3x5 external rotations (25 lbs)
-3x5 internal rotations (25 lbs)
-3x5 oa wall wristups
-2x2 roll ups

-3x6 decline sit ups (+20 lbs)
-3x7 oblique sit ups (+25 lbs)
-3x6 rollouts (+10 lbs)

Goals:
+80 lbs pull up (approx. half bw)
8.5 foot broad jump (8.325 feet right now)
15 pull-ups(13 a few months ago)
1 one arm push up
Back Lever
Completed:
One set of Pulls to the bottom of chest (straight vertical, not leaning back)
8.25 foot broad jump
True Bar Muscle Up