My log thing: weights, calisthenics, MMA, veganism...

[hpat00]

Hi

This is my log. Hope you enjoy.

Stats (aesthetics & stuff )

Age: 20
Weight: 79 kg (175 lbs)
Height: 170 cm (5'7")
Guesstimate bodyfat: 14%

Stats (best lifts)

Barbell Bench Press: 110 kg (245 lbs) - 3 reps - 1/2 second pause on chest
Dumbbell Bench Press: 50 kg (110 lbs) - 5 reps - controlled but no pause
Seated Barbell Shoulder Press: 72.5 kg (160 lbs) - 5 reps - pause and reset at bottom
Seated Dumbbell Shoulder Press: 36 kg (80 lbs) - 5 reps - pause and reset at bottom
Weighted Chinups: +65 kg (145 lbs) - 1 rep - controlled but no pause
Weighted Pullups: +58 kg (127.5 lbs) - 2 reps - controlled but no pause
Weighted Pistol Squats: +25 kg (55 lbs) - 1 rep per leg - controlled but no pause

Stats (calisthenics)

One-arm chinup: half-way up, arm parallel to floor, then fail
Front lever: 3-5 seconds - using fingertips for greater back lean
L Sit: 20+ seconds
Dragon flag: 10-15 seconds
Ab rollout: standing on way down, kneeling on way up

MMA

I have a coach whom I infrequently visit. I solo practice all of his teachings.

Currently I am practicing boxing and some muay thai along with a very small amount of judo.

Veganism

Very recently I have transitioned from vegetarianism to veganism.



Saturday - 6th May 2017

Weighted Chinups
+65 kg (145 lbs) x 1
+60 kg (132.5 lbs) x 2

One-arm Chinups
BW x 1 half rep per arm (arms got to parallel only)

Pullup Freestyle
BW x 30s under tension (around-the-worlds, archers, etc, while under tension)

Seated DB Shoulder Press
36 kg (80 lbs) x 5 - reset at bottom
36 kg (80 lbs) x 4 - reset at bottom
36 kg (80 lbs) x 4 - reset at bottom

Front Lever Work
Front lever x 2s hold
Ice Cream Makers x 5
Ice Cream Makers x 5
Hanging Windshield Wipers x 10
Hanging Windshield Wipers x 10

Boxing/muay
120s x 1 round - boxing strikes & elbow strikes - 4 ft standard bag
120s x 1 round - boxing strikes & elbow strikes - 4 ft standard bag
120s x 1 round - boxing strikes & elbow strikes - 4 ft standard bag

Lat Pulldowns
66 kg (145 lbs) x 12 - controlled & paused
66 kg (145 lbs) x 12 - controlled & paused

Incline BB Spoto Press
70 kg (155 lbs) x 8 - 1s pause above chest
70 kg (155 lbs) x 8 - 1s pause above chest
70 kg (155 lbs) x 8 - 1s pause above chest

Pistol Squats
+20 kg (45 lbs) x 3 per leg
+20 kg (45 lbs) x 3 per leg
+20 kg (45 lbs) x 3 per leg
BW x 5
BW x 5

Skater Squats
BW x 5
BW x 5

One-Arm Cable Curls
| x 12
| x 10
| x 10

Lying Floor Kettlebell Tricep Extensions
| x 15
| x 12
| x 12

Standing Cable Lateral Raises
| x 10
| x 10

Face Pulls
| x 12
| x 12

Boxing
120s x 1 round - general practice - 2 ft maize bag
120s x 1 round - head movement - 2 ft maize bag

Notes
One of the best workouts I've ever had

[Kelaonnat]

Very good. I wish you continued success.

[hpat00]

Very good. I wish you continued success.

Thank you for the encouragement - greatly appreciated.

Monday - 8th May 2017

Unfortunately I was unable to get a workout in today due to some inexplicable sternum pain - awfully sharp pain! Will be needing to take today and possibly tomorrow off to let it heal up whilst I figure out what caused it.

Also, BB.com doesn't allow me to post links before 50 registered posts, however I will be uploading various footage where possible to TinyPic.com with a purposely jumbled URL.

[hpat00]

Tuesday - 9th May 2017

Barbell bench press
115 kg (252.5 lbs) x 1 (1/2 second pause on chest) (PR)
110 kg (242.5 lbs) x 3 (1/2 second pause on chest):
110 kg (242.5 lbs) x 3 (1/2 second pause on chest)
110 kg (242.5 lbs) x 3 (1/2 second pause on chest)

Weighted Pullups
+55 kg (132.5 lbs) x 2
+55 kg (132.5 lbs) x 2
+55 kg (132.5 lbs) x 2

Slow pullups
BW x 3 (8 seconds up, 8 seconds down)
BW x 3 (8 seconds up, 8 seconds down)

Weighted Pistol Squats
+22 kg (48 lbs) x 3
+22 kg (48 lbs) x 3
+22 kg (48 lbs) x 3

Two-count Pistol Squats
BW x 5 (pause half-way down, surpass depth, raise)
BW x 5 (pause half-way down, surpass depth, raise)

MMA
1 round - 120s - boxing & elbow strikes - standard 4 ft bag
1 round - 120s - boxing & elbow strikes - standard 4 ft bag
1 round - 120s - roundhouse kicks - standard 4 ft bag

Floor Lying Kettlebell Tricep Extension
| x 12
| x 10
| x 8

Standing Dumbbell Curls
| x 10
| x 10

One-Arm Cable Curls
| x 12
| x 12

Machine Shoulder Press
| x 12
| x 12
| x 12

Lateral Raises
| x 12

Dragon Flags
BW x 15 second hold

Notes
Could easily have gotten 2 reps on the 115 kg bench press. Solid PR!

[hpat00]

Thursday - 11th May 2017

Nothing to update on exercise. I'm taking time off until Saturday or Sunday as the 115 kg bench press has given me some serious DOMS.

I'm walking an average of 1-2 miles per day due to work and where possible I do some light boxing/muay on my garage-installed bags.

Protein intake is averaging at 120-140g daily w/o powders. Calories averaging at 2400-2500 daily. Veganism is going positively.

[hpat00]

Saturday - 13th May 2017

Lat Pulldowns
107 kg (236 lbs) x 8 - V Bar
107 kg (236 lbs) x 5 - Narrow underhand
66 kg (145 lbs) x 10 - Narrow overhand
66 kg (145 lbs) x 10 - Narrow overhand
66 kg (145 lbs) x 10 - Narrow overhand

Dumbbell Shoulder Press
38 kg (84 lbs) x 2
36 kg (80 lbs) x 5
36 kg (80 lbs) x 5

Front Lever Work
BW x front lever x 2s
BW x ice cream makers x 3
BW x ice cream makers x 3
BW x dragon flags x 4 (pause an inch above ground)
BW x dragon flags x 4 (pause an inch above ground)
BW x hanging leg raises x 5 (toes to bar, straight legs)
BW x hanging leg raises x 5 (toes to bar, straight legs)

Boxing/Muay
120s x general boxing - standard 4 ft bag
120s x boxing/muay elbow strikes - standard 4 ft bag

Pullups
BW x 10
BW x 10
BW x 10

Pushups
BW x 10 (1s pause at bottom)
BW x 10 (1s pause at bottom)
BW x 10 (1s pause at bottom)
BW x 10 (1s pause at bottom)

One-arm cable curls
| x 12
| x 10
| x 8

Lying Kettlebell Tricep Extensions
| x 10
| x 8
| x 8

Cable Lateral Raises
| x 12
| x 12

Notes
The 38 kg dumbbell shoulder press was nope. I got the 2 reps but the form was ugly.

Sunday - 14th May 2017

Flat-footed pistol squats
BW x 3
BW x 3
BW x 3
BW x 3
BW x 3
BW x 3

Home Indoor Spin/Cycling Session
15 mins x interval training, swapping between sprinting/brisk pace

Notes
Did the pistols flat-footed to highlight my area to improve; dorsiflexion. I will be taking prompt measures to improve my ankle dorsiflexion. I can achieve full-depth pistol squats, but only with forward lean to compensate for missing dorsiflexion. I want to achieve an advanced pistol squat (arms behind back) in future.