Chimpinzo's CL Purple Intrain Log

[Chimpinzo]

Log Day 6
Weight - 169.1

Diet
8:10 - 30g Whey Blend
9:20 - 60g chicken breast / 1 egg / 1.5 cups 2% milk / 70g grape-nuts
12:30 - 220g eggs / 89g grape nuts
3:25 - 85g chicken breast / 100g broccoli / 5g fish oil / 1 cup 2% milk / 62g grape nuts
7:20 - 80g chicken breast / 170g broccoli / 3 egg / 80g grape nuts / 1g fish oil
10:10 - 30g Whey Blend

Pyramid Training / OVT Blend
5:5/4:5/5 - Off Day
Beginning my gymnastics shenanigans soon

[Chimpinzo]

Log Day 7
Weight -

Diet
7:20 - 30g Whey Blend
8:15 - 60g chicken breast / 1 egg / 1.5 cups 2% milk / 70g grape-nuts
11:10 - 4 eggs / 89g grape nuts
2:50 - 80g chicken breast / 170g broccoli / 1 egg / 70g grape nuts / 1g fish oil
3:00 - 4:20 - Digging / wiring for front walkway
6:05 - 85g chicken breast / 100g broccoli / 5g fish oil / 1 cup 2% milk / 62g grape nuts
8:55 - 95g chicken breast / 150g broccoli / 0.5 egg / 37g grape nuts / 100g spinach

Pyramid Training / OVT Blend
6:0/1:0/5 - Gymnastics
Just a rest day, wiring was horrible seeing as how it's been high 90's recently

[Chimpinzo]

Log Day 8
Weight -

Diet
10:10 - 30g Whey Blend
12:00 - 4 eggs / 90g grape nuts / 1 cup 2% milk
3:10 - 1 cup 2% milk / 50g grape nuts / 3 eggs / 80g chicken / 50g broccoli
4:40 - 6:00 - 2 Purple Intrain
6:35 - 85g chicken breast / 100g broccoli / 5g fish oil / 1 cup 2% milk / 62g grape nuts
8:50 - 95g chicken breast / 150g broccoli / 0.5 egg / 37g grape nuts / 100g spinach
10:20 - 30g Protein Blend

Pyramid Training / OVT Blend
6:1/1:1/5 - Gymnastics
Workout Time ~ 60 Minutes
L-Sits
Completely incapable of these due to inflexibility on the ground, so performing elevated L-Sits in a dip position. VERY considerable abdominal activation. I may actually consider using this on ab days.

Frog Stand/Planche
Obviously not able to planche on my first day haha... I'm performing frog stands, and pressing weight off of my elbows for short counts to build strength in the muscles necessary for the planche. I oddly have trouble pinpointing what muscle this is focusing on... I'd almost say my lats? Nonetheless. You definitely feel this one.

Handstands
Heh, my balance is below par. I began unable to hold any sort of handstand, and by the end held a 2-3 second count once. It was quite the accomplishment xD. This exercise hits the pressing muscles along the lines of an incline military press which I didn't really expect (or think about beforehand) along with smaller muscles in your back simply used to hold your legs/body rigid for balance. As I began to fatigue I could definitely feel the difference in my balance.

Pullups
8 / 8 / 8
Nothing too crazy here. You wouldn't believe how shot I was by this point. This stuff really catches you off guard

Pistols
3x3 / 3x3 / 3x3
3 on the left leg, 3 on the right. Rest. Rinse repeat. Quite difficult and hard to balance. I'm sure as my ability to rep pistols increases, so will the overload from this exercise.

1-Legged Sprints
To ensure the destruction of my legs, I ran 1 legged sprints as soon as I finished my last set of pistols. Sounds pretty cheezey, but try some sometimes (long distances). It'll fry your legs like you can't imagine.
1/2 Livorna Park's lawn area (Sorry, I didn't know exactly how to measure distances like that...)

Levers
I intended on attempting some static lever holds... (think... pullups, with your body horizontal, making it more of a rowing motion). I was VERY fatigued at this point and simply eased myself into the lever position 5x and called it a day.

Very different feeling trying to do bodyweight exercises instead of weightlifting... Makes you develop a new respect for everything else

[5Six]

Def awesome stuff going in here!

But how the hell do you one legged sprints?

[Chimpinzo]

Originally Posted by 5Six

Def awesome stuff going in here!

But how the hell do you one legged sprints?

Haha... I'll film it sometime perhaps. Hold one ankle up by your glutes to keep from moving it.

Hop very quickly.

It makes you feel like an idiot, and it doesn't feel like anything at first... But once you start putting down some serious distance, every jump gets so much harder. Especially on uneven surfaces (lawns @ parks /w hills).

One day when you feel bored and like no one's watching, give it a try xD

[bull.dogz]

What a crazy workout. I need to start working on my handstands. I want to be able to do a handstand push up one day.

[Chimpinzo]

Originally Posted by bull.dogz

What a crazy workout. I need to start working on my handstands. I want to be able to do a handstand push up one day.

Good luck /w the handstand pushups As a bit of advice, I'd suggest trying to slowly lower out of a handstand position after you can comfortably hold it for long periods of time. Perhaps you can build the strength towards a handstand pushup from negative reps out of a handstand position ?

Log Day 9
Weight - 170

Diet
7:45 - 30g Whey Blend
8:30 - 1 aidell sausage / 2 eggs / 40g beef / 1 slice multigrain
12:30 - 4 eggs / 1 multigrain
4:00 - 3 eggs / 120g chicken breast / 100g spinach
7:20 - 90g salmon / 1 multigrain / 100g spinach
10:55 - 30g Protein Blend

Pyramid Training / OVT Blend
6:1/1:2/5 - Gymnastics
Rest day, quite oddly sore. I really didn't expect to be that sore at all to be honest. But definitely felt it like a new workout routine I'm excited

[Chimpinzo]

Log Day 10
Weight -

Diet
8:10 - 30g Whey Blend
8:30 - 135g salmon / oily noodles
12:10 - 4 eggs / 1 multigrain
4:00 - 90g salmon / 2 multigrain / 1 cup 2% milk
6:30 - 100g spinach / 4 eggs / 1 multigrain
9:40 - 1 multigrain / 600cal stew
10:50 - 30g Protein Blend

Pyramid Training / OVT Blend
6:1/1:x/5 - Gymnastics

Today was cut :\ I was busy helping out my dad most of the day running errands. Tomorrow!

[Chimpinzo]

Log Day 11
Weight -

Diet
7:10 - 30g Whey Blend
8:00 - 4 eggs / 1 multigrain
10:40 - 4 eggs / 1 multigrain
1:00 - 4 eggs / 1 multigrain
3:00-4:00 - Gymnastics - Purple Intrain
4:40 - 4 eggs / 80g chicken / 1 multigrain
7:20 - 4 eggs / 89g grape nuts
10:55 - 80g chicken / 1 multigrain / 3 eggs

Pyramid Training / OVT Blend
6:1/1:4/5 - Gymnastics
Workout Time ~ 60 Minutes
L-Sits
Performed more L-Sits in a dip position. I've found the best spot for this would be 90* turns in handrails. After lifting into the seated position, attempt to position your tailbone as far forward as you can while maintaining the seated position with quads parallel to the ground.

Frog Stand/Planche
Able to press out of frog stands and hold tuck planches for roughly 3-8 seconds, depending on how far along the workout (fatigued) I am.

Handstands
Balance is still developing, able to maintain balance FAR more consistently, but still needs quite a bit of work.

Pullups
10 / 10 / 10h
I can normally rep out pullups like a monster, a month or two ago performing a few 10x10's... These sort of exercises suck the life out of you, and fast!

Pistols
3x3 / 3x3 / 3x3
3x3, difficult as always

1-Legged Sprints
Consciously eliminating swinging of the held leg. It limits your forward momentum, allowing you to travel shorter distances /w more strain on your jumping leg. I have a staircase in my house and a large hill in my backyard. Perhaps I'll switch to ascending one of those instead.

Levers
I've found I get a far better workout by holding a tucked lever position, it allows a static hold in which I can manage the weight as opposed to a level which I have trouble maintaining.

Switching back to lifting soon. I believe I'll be throwing in 1 gymnastic day every "rotation" of lifting. It's solid exercise and definitely hits new muscles, but I feel it makes does not stimulate my main muscle groups (such as quads) as much as I'd like

[Chimpinzo]

Log Day 12
Weight - 167

Diet
7:00 - 30g Whey Blend
7:40 - 80g chicken / 1 cup 2% milk / 90g grape nuts
12:20 - Roast beef sandwich - est 650 cal
5:35 - 120g grape nuts / 1 cup 2% milk / 1 aidell sausage / 120g chicken
8:00 - 80g grape nuts / 1 cup 2% milk / 45g Ground Beef / 110g chicken
9:50 - 30g Protein Blend

Pyramid Training / OVT Blend
6:1/1:5/5 - Rest Day
Tomorrow, back to arms day

[Chimpinzo]

Log Day 13
Weight - 168.1

Diet
7:40 - 30g Whey Blend
8:10 - 85g grape nuts / 1.5 cup 2% milk / 80g chicken / 40g ground beef
10:45 - 11:40 - Workout - 2 Purple Intrain
12:30 - 90g Grape nuts / 4 eggs / 80g chicken
3:20 - Sushi - 750 cal
7:40 - 150g broccoli / 70g chicken / 1 egg / 80g grape nuts / 1 cup 2% milk / 20g Whey Blend
9:35 - 60g chicken breast / 1 egg / 1.5 cups 2% milk / 70g grape-nuts


Pyramid Training / OVT Blend
7:1/5:1/5 - Arm Day
Workout Time ~ 55
Group 1
Bench Dips
90 - (1x8 / 1x10 / 1x12) - 8g / 10perf / 12perf
95 - (1x8) - 8perf
100 - (1x7) - 7perf
Superset
Rope Tricep Extensions
70 - (3x8) - 8 / 8perf / 8hperf
French Press
35 - (3x10) - 10g / 10perf / 10vh@8-perf

Group 2
Cable Curls
103.5 - (1x8 / 1x10 / 1x12) - 8up / 10g / 12perf
106.5 - (1x8) - 8VHg
110 - (1x5) - 5
Superset
DB Curls
22.5 - (3x10) - 10perf / 10perf / 10perf
DB Hammer Curls
12.5 - (1x8) - 8
10 - (2x10) - 10HPerf / 10VHperf

Group 3
DB Lat Raises
25 - (1x8 / 1x10) - 8 / 10Hperf
22.5 - (1x12 / 1x8) - 12 / 8H
25 - (1x5) - 5H
Superset
Barbell Forearm Rolls
30 - 2 / 1
20 - 4
Bent DB Flys
17.5 - (3x10) - 10 / 10H / 10H

Pretty nice strength after coming back from my absence (in the gym at least). I actually expected a small dip in strength, but numbers seem very solid still. Attempted swapping out Front Lateral raises for Barbell Forearm Rolls. (arms held straight infront, roll barbell up and down forearms) It's difficult due to the leverage it has on you, plus the effort needed to lift/lower your arms to maintain the roll. I may switch this into weighted rope curls (with the hanging barbell).

[Chimpinzo]

Log Day 14
Weight -

Diet
10:05 - 30g Whey Blend
10:30 - 1.5 cups 2% milk / 120g grape nuts / 85g chicken breast
1:30 - 100g grape nuts / 110g chicken breast / 4 eggs
4:40 - 100g grape nuts / 150g broccoli / 130g chicken thigh
9:00 - 100g grape nuts / 100g broccoli / 4 eggs / 70g chicken thigh
10:45 - 30g Protein Blend

Pyramid Training / OVT Blend
7:1/5:2/5 - Rest Day

[Chimpinzo]

Log Day 15
Weight -

Diet
7:45 - 30g Whey Blend
8:15 - 4 eggs / 150g broccoli / 90g grape nuts
12:10 - Tuna sandwich - est 475 cal
4:10 - 4 eggs / 150g broccoli / 110g chicken breast / 120g grape nuts
10:10 - 80g steak / 150g broccoli / 90g grape nuts
10:40 - 30g Whey Blend

Pyramid Training / OVT Blend
7:1/5:3/5 - Rest Day

[Chimpinzo]

Log Day 16
Weight -

Diet
7:30 - 30g Whey Blend
8:25 - 140g steak / 110g grape nuts / 1 cup 2% milk
12:45 - 1:35 - Workout / 2 Purple Intrain
1:40 - Bean Burrito - 400 cal
2:20 - halibut / brown rice / sushi - est 700 cal
6:00 - 120g broccoli / 4 eggs / 120g chicken breast / 100g grape nuts
9:10 - 130g grape nuts / 23g protein blend / 1 cup 2% milk

Pyramid Training / OVT Blend - Arms
7:1/4:4/5 - Legs / Abs
Workout Time ~ 50
Group 1
Squats
185 - (1x8) - 8
165 - (1x10) - 10
155 - (1x12) - 8.2.1.1 H
185 - (1x8) - 8perf
230 - (1x4) - 3.1
Was unable to maintain the raised squat numbers as of last increase, not too much surprised as I was performing lower intensity reps as of recent. Still feel solid on these, we'll see how they hold up the following rotation.
Felt some VERY solid activation. Perhaps improved form and broke through some bad habits or something.

Group 2
Deadlifts
275 - (1x5) - 5
285 - (1x5) - 5
320 - (1x3) - 3h
Legs felt very tired after squats, so stuck /w lower rep deadlifts

Group 3
Superset
L-Sits
8/10 - 4 holds
Very hard to record a value here, as the holds vary in intensity depending on the angle in which you lean. I'll stick with more basic rating systems (ex x/10)
Weighted Leg Raises
12.5 - (3x10) - 10 / 10 / 10
Did perfectly fine on these and enjoyed them. Perhaps some increased strength in abs from my side routine.
Side Raises
(3x12) - 12 / 12 / 12

I believe during the downtime I lost some bad habits during my squats or something. Felt some amazing activation here even though using slightly lessened weights. Shook my legs up a bit too much to finish the full intended set of deadlifts, but nonetheless was an amazing workout that I'd easily toss a 9/10.

[Chimpinzo]

Log Day 17
Weight -

Diet
8:00 - 30g Whey Blend
8:30 - 120g chicken breast / 4 eggs / 120g grape nuts
1:20 - 120g grape nuts / 1 cup 2% milk
3:30 - 4:30 - Gymnastics - Purple Intrain
5:40 - 4 eggs / 120g chicken breast / 100g grape nuts / 70g broccoli
9:05 - 120g grape nuts / 1 cup 2% milk / 1 aidell sausage / 25g whey blend / 50g steak
10:20 - 30g Whey blend

Pyramid Training / OVT Blend - Arms
7:1/4:x/5 - Conditioning
Workout Time ~ 60
L-Sits
Typical routine with L-Sits, I've found 6-9 holds/reps to be the best, stopping you at the point where your holds/reps become rather worthless due to fatigue. A very effective exercise I'd recommend everyone to try xD.

Frog Stand/Planche
I'm sticking with mainly tuck planches until I fatigued too much, then did 4 frog stands till reaching near complete failure, in this case, faceplant. Gotta be careful with that

1-Leg Sprints
/ /
Those arrows are fancy xD, I was able to cross my yard & back twice with minimal leg swing.

Pullups
10 / 8 / 8
Simply fatigued, solid lat activation nonetheless

Lever Holds
Suspended myself at a decline angle for static holds. Performed about 7 static holds to failure. Amazing activation in back

Bear Crawls
I'm sure everyone has tried bear crawls before... But I've put a small twist on it.
Down my backyard's hill.

It is a STRONG decline angle, consisting of loose dirt and branches, forcing you to use lots of muscles for stabilization. This seems to hit very similar muscles to those used for frogstands / tuck planches / handstands. Completely shot by the end of these, and they are definitely staying on the routine

I've decided to toss in conditioning days roughly once every 5 days to essentially "enhance" my current routine, and to catch lagging muscles / weaknesses.

[Chimpinzo]

Log Day 18
Weight - 168.4 (est~167.5)

Diet
7:40 - 30g Whey Blend
8:50 - 4 eggs / 120g chicken / 110g grape nuts
12:40 - 120g grape nuts / 1 cup milk / 130g chicken breast
2:20 - 100cal sushi
4:40 - 120g grape nuts / 1 cup milk / 130g chicken breast
7:50 - sushi - est 1,000 cal
10:20 - 120g grape nuts / 130g chicken breast / 1 cup 2% milk
Spent much of the day helping my dad shove a chiropractic adjustment table around, thus the sushi xD

Pyramid Training / OVT Blend - Arms
7:1/4:x/5 - Rest Day

Today was Chest/Back, but to be honest, had no time, and back was still sore from the hanging lever holds. Looks like tomorrow's the day

No pump / tensed back

Excuse the scattered diet, it's been a mess with school / projects for home among other things. I've been resorting to a simple and limited diet as it's far easier to manage.

*Anyone got any tips on how to properly lat spread?*

[svper2002]

Hey everyone sorry if you have been following Spencer's log he has been having some family issues and has had a little trouble making posts to the amount he regularly does. I just saw him today and was talking to him, ironically, about lifting and he asked me a favor. Which was, if I could let everyone know he hasn't forgotten he is still maintaining his log all he needs to do is post up which he will do asap in the latest 2 days :P Hope that clears everything up!

Good luck and good lifting!

[5Six]

Originally Posted by Chimpinzo

*Anyone got any tips on how to properly lat spread?*

No, I don't. But the back is lookin' good