whole body workout :

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Hi, everyone,

I am new to this forum. Involved in martial arts and in bodyweight fitness, I've decided to include VRT in my upper body workout because I have a painful left shoulder (push ups and pull ups awaken the pain) :

Workout of the 1st/05/2009 :

- 10 series of 10 bodyweight squats / 3 VRT pec flies
- 10 series of 15 ab curls/15 left calf raises/15 right calf raises
- 5 series of 5 wide-grip pull ups
- 5 series of 5 biceps curls / 5 triceps push downs.

[Focus]

I've spent a few days testing VRT gestures to check their incidence on my sensitve shoulder. And here is a standard workout nowadays :

Warm up and 5 min of jumping rope to send a lot of blood in my muscles.
Bodyweight squats / VRT chest flies (the back movement of chest flies is a row).
Shoulder roll / Calf raises.
Ab curls.

I'll soon go back to my push ups and pull ups.

[Focus]

Workout of 17 / 05 / 2009 :

Warm up : Jumping rope, shadow boxing and kicking.

2 minute frametime : 4 series of VRT pull ins : 4 reps and 10 sec rest between each serie.
2 minute frametime : 4 series of VRT pull outs : 4 reps and 10 sec rest between each serie.

3 series of 30 bodyweight squats + 15 left calf raises + 15 r calf raises

2 minute frametime : 4 series of VRT biceps curls : 4 reps and 10 sec rest between each serie.
2 minute frametime : 4 series of VRT triceps push downs : 4 reps and 10 sec rest between each serie.

3 series of 30 bodyweight squats + 15 left calf raises + 15 r calf raises


2 minute frametime : 4 series of VRT pull ins with hands at hips height : 4 reps and 10 sec rest between each serie.
2 minute frametime : 4 series of VRT pull outs with hands at hips height : 4 reps and 10 sec rest between each serie.

2 series of 50 bodyweight situps and 20 VRT forearms clenches.

[Focus]

Workout of the 19 / 05 / 2009 : very little time at my disposal :

- VRT pull ins : 4x10 (2 series at shoulder height and 2 series at hips height).

- VRT pull outs : 4x10 (2 series at shoulder height and 2 series at hips height).

- Ab contractions : 3x10.

- VRT squats : 2x10 (not at maximum tension, because it was difficult to realize and to visualize).

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Workout of the 21st / 05 / 2009 :

Upper-body routine of the booklet included in Greg Mangan's VRT package.
Was about to do the entire routine, but i've been iterrupted.

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Workout of the 23rd / 05 / 2009 :

VRT pull ins : at shoulder height : 1x10 at a normal speed and 2x5 very slowly ; at hips height : 1x10 at a normal speed and 2x5 very slowly.

VRT squats : 2x8

VRT pull outs : at shoulder height : 1x10 at a normal speed and 2x5 very slowly ; at hips height : 1x10 at a normal speed and 2x5 very slowly.

Ab contractions.

[Focus]

After a few VRT-only workouts my shoulder was no longer painful. So I'm back on the pull bar :

Workout of the 23 / 05 / 2009 :

- Chin ups pyramide : 1 - 10 - 1 : total amount of 100 reps. My goal is to realize this pyramide with 10 sec rest between each set. I could only reach the 8th set in this way.

- VRT calf raises : 2x10

- VRT triceps push downs : 2x10

- Pistols : 2x10 on each leg.

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Workout of the 27 / 05 / 2009 :

Full VRT package session with little changes of my own.

I did one set of each movements with 10 very slow reps and max intensity. That gives great pump.

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Workout of the 29 / 05 / 2009 :

I did again the training of the 27th. Great pump, good workout. Lot of sweat... I'll keep on this one for some time.

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Workout of the 30 / 05 / 2009 :

Jumping rope : 3 sets with 1 minute rest in betwen. One set of 4 min, one of 3 min and one of 2 min.

Strangely enough, I was forced to reduce the duration of sets - not because of my legs, my heart or my lungs - but because of my grip. My hands could no longer keep tensed on the rope...

[Focus]

Workout of the 31st / 05 / 2009 :

- VRT chest flies : 2x10
- VRT squats : 2x10
- Standard chin ups : 55 (I've stopped in the middle of the pyramide because I feel my shoulder is still painful).
- VRT low-back curls : 1x10
- VRT triceps push downs : 2x10
- VRT leg curls : 2x10 on each leg
- Ab contractions : 2x10

No calf because, yesterday was a jumping rope endurance training.
No biceps and lats in VRT because of the chin up training.

Focus

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Workout of the 2nd / 06 / 2009 :

VRT package session (with minor changes).

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Workout of the 06 / 06 / 2009 :

Jumping rope (2 sets of 3 min with 1 min rest).
VRT package session (with minor changes).

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Workout 08/06/2009 :

All 4 exercises are made VRT with full intensity with 1 minute break in between :

- 3 pull ins - 5 sec rest - 3 pull outs - 5 sec rest - 3 pull ins... at different heights 10 times. TOTAL : 30 pull ins and 30 pull outs.

- 3 calf raises - 5 sec rest - 3 calf raises... 10 times TOTAL : 30 calf raises

- 3 squats - 5 sec rest - 3 squats... 10 times TOTAL : 30 squats

- 3 leg raises - 5 sec rest - 3 leg raises... 10 times TOTAL : 30 leg raises

Dinning break.

- VRT biceps curls (2x10)

- VRT triceps curls (2x10)

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Workout of the 10 / 06 / 2009 :

VRT package session (with minor changes).
Some exercises have been performed in isometric tension (biceps and abs).

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Workout of 13 / 06 / 2009 :

VRT package session (with minor changes).
+ isometric workout of pecs at various widths.

Focus

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Workout of the 15 / 06 / 2009 :

- 5 minutes frametime : sets of 5 VRT pullins immediately followed by 5 VRT squats, no rest between sets (8 times).

Rest.

- 3 minutes frametime : sets of 5 VRT biceps curls immediately followed by 5 VRT calf raises, no rest between sets (6 times).

Rest.

- 5 minutes frametime : sets of 5 VRT pullouts immediately followed by 5 VRT leg raises, no rest between sets (8 times).

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Workout of 28 / 06 / 2009 :

- Big circuit : 30 second jumping rope / 10 chin ups / 20 BW squats / 10 declined push ups : circuit done 7 times.

- Isometrics chin ups / isometric vrt chest flies

- Stretching

[Focus]

After an almost exclusively VRT training, here is a new routine :

Day 1 : full body VRT session
Day 2 : pull ups / chin ups and/or push ups
Day 3 : juping rope.
Day 4 : rest