Germanowl´s Autumn / Winter Plan

[Germanowl]

I considered changing my routine in line with the new forum, but as I´m enjoying my training and making gains I´ve decided to pursue my usual routine.
Yesterday was lower body / conditioning day:
Hindu squats 15x25reps = 375 reps in 20 minutes.
DVR leg curls 3x8reps
Iso sit-up (pos. B) 1x10 secs

This morning was push-up day:
Atlas 1 push-ups 10 - 10 - 6 - 5 - 5
Decline regular push-ups 10 - 10 - 6 - 5 - 5
Decline wide grip push-ups 10 - 10 - 6 - 5 - 5
Regular push-ups 10 - 10 - 6 - 5 - 5
= 144 push-ups
DVR pectoral contraction (3 angles) 3x8 reps
DSR bicep curl 3x15 reps
Iso sit-up (pos.C) 1x10 secs

[Germanowl]

Hindu squats 16x25reps = 400 reps in 20 minutes.
DVR leg curls 3x8reps
Iso seated calf raise (pos.B) 1x10 secs
Iso sit-up (pos. A) 1x10 secs

[Germanowl]

Atlas 1 push-ups 10 - 10 - 7 - 5 - 5
Decline regular push-ups 10 - 10 - 7 - 5 - 5
Decline wide grip push-ups 10 - 10 - 7 - 5 - 5
Regular push-ups 10 - 9 - 8 - 5 - 5
= 148 push-ups
DVR pectoral contraction (3 angles) 3x8 reps
DSR bicep curl 3x15 reps
Iso sit-up (pos.B) 1x10 secs

[Germanowl]

Samstag, 25 Oct 2008
Did what I felt like:
Atlas push-ups 3x15
Wall sit 120 seconds
Seated iso calf raise (pos.C) 1x10seconds
Iso sit-up (pos.C) 1x10seconds

Monday, 27 Oct 2008
Atlas 1 push-ups 10 - 10 - 10 - 5 - 5
Decline regular push-ups 10 - 10 - 8 - 5 - 5
Decline wide grip push-ups 7 - 7 - 7 - 7 - 7
Regular push-ups 7 - 7 - 7 - 7 - 7
= 148 push-ups
DSR bicep curl 2x15 reps
Iso sit-up (pos.A) 1x10 secs

[Germanowl]

I accidentally knelt on a small Lego brick at the weekend and my knee is now a little sore so I can´t do any Hindu squats at the mo. Improvised this morning with:

DVR squat 3x10
DVR leg curls 3x10
Seated iso calf raise 1x10 seconds (pos.A)
Reverse crunch 15 - 10 - 10
Furey bridge 1x25 breaths
Iso sit up 1x10 seconds (pos.B)

The reverse crunches were difficult, it´s the first time I´ve really trained abs since my cracked rib at the beginning of August.

[Germanowl]

Atlas 1 push-ups 10 - 10 - 5 - 5 - 5
Decline regular push-ups 10 - 10 - 5 - 5 - 5
Decline wide grip push-ups 10 - 10 -5 - 5 - 5
Regular push-ups 10 - 10 - 5 - 5 - 5
= 140 push-ups
DVR pectoral contraction (3 angles) 3x10 reps
DSR bicep curl 3x15 reps
Iso sit-up (pos.C) 1x10 secs

[Germanowl]

Wall sit 3x60 seconds
DVR leg curls 2x8
Reverse crunch 15 - 10 - 8
Seated iso calf raise 1x10 seconds
Iso sit-up 1x10 seconds
Furey bridge 1x27 deep breaths

[Germanowl]

Atlas 1 push-ups 10 - 10 - 6 - 6 - 6
Decline regular push-ups 10 - 10 - 6 - 6 - 6
Decline wide grip push-ups 10 - 10 - 6 - 6 - 6
Regular push-ups 10 - 10 - 6 - 6 - 6
= 152 push-ups
DVR pectoral contraction (3 angles) 3x10 reps
DSR bicep curl 3x15 reps
Iso sit-up (pos.B) 1x10 secs

[Germanowl]

Wall sit 3x60 seconds
DVR leg curls 3x8
Reverse crunch 10 - 10 - 10
Seated iso calf raise (pos.C) 1x10 seconds
Iso sit-up (pos.C) 1x10 seconds
Furey bridge 1x25 deep breaths

[Germanowl]

Atlas 1 push-ups 10 - 10 - 6 - 6 - 6
Decline regular push-ups 10 - 10 - 6 - 6 - 6
Decline wide grip push-ups 10 - 10 - 6 - 6 - 6
Regular push-ups 10 - 10 - 6 - 6 - 6
= 152 push-ups
DVR pectoral contraction (3 angles) 3x10 reps
DSR bicep curl 3x15 reps
Iso sit-up (pos.A) 1x10 secs

I had a very quiet day at work and occasionally felt like doing something strenuous so over the day I fitted in :
4x10 regular Liedermann push-ups
1x10 Hindu push-ups

[Germanowl]

Leg CICs from IPR pos.A 1x10 seconds each
Reverse crunch 12 - 12 - 12
Furey bridge 1x30 deep breaths
Iso sit-up (pos.C) 1x10 seconds

[Germanowl]

I´ve a bit of a sore throat today, so didn´t train -ä I´ll see tonight, might do some abs!!

[Germanowl]

Leg CICs from IPR pos.B 1x10 seconds each
Reverse crunch 12 - 12 - 12
Furey bridge 1x30 deep breaths
Iso sit-up (pos.C) 1x10 seconds

[Germanowl]

Atlas 1 push-ups 10 - 10 - 6 - 6 - 6
Decline regular push-ups 10 - 10 - 6 - 6 - 6
Decline wide grip push-ups 10 - 10 - 6 - 6 - 6
Regular push-ups 9 - 9 - 7 - 7 - 7
= 153 push-ups
DVR pectoral contraction (3 angles) 3x8 reps
DSR bicep curl 2x8 reps
Iso sit-up (pos.A) 1x10 secs

[Germanowl]

Sunday, 09.11.08
With all the talk about pyramids on the forum I thought I´d throw one in, in fact 'I changed my whole programme for a change of pace:
Regular push ups pyramid 1 - 10 - 1
Lat CIC - 10 seconds
Atlas push ups 8 - 6 - 6 - 5
Wall sit 4x30 seconds
Seated iso calf raise (pos.A) 1x10 seconds
Crunches 1x15
Side crunches 1x10
V-ups 1x8
Knees to chest 1x8
Reverse crunch 1x8
Flutter kick 1x8
Back bridge 1x30 breaths

Monday, 10.09.08
Tiger moves 3x10

[Germanowl]

Regular push ups pyramid 1 - 10 - 1 = 110 reps
Lat CIC (POS.B) - 10 seconds
Atlas push ups 8 - 7 - 6 - 5
DVR Squats 7x10
Seated iso calf raise (pos.B) 1x10 seconds
Crunches 1x20
Side crunches 1x10
V-ups 1x10
Knees to chest 1x10
Reverse crunch 1x10
Flutter kick 1x10
Back bridge 1x40 breaths

[Germanowl]

Atlas 1 push-ups 16 - 10 - 8
Decline regular push-ups 9 - 8 - 7
Decline wide grip push-ups 8 - 6 - 6
Regular push-ups 9 - 8 - 7
= 102 reps
Lat CIC (pos.A) 1x10 seconds
Wall sit CIC (pos.A) 1x10 seconds
Seated calf rase CIC (pos.A) 1x10 seconds
V-up
Seated tuck
Reverse crunch Flutter kick
Back Bridge 40 breaths

I found myself becoming too number orinetated and the workouts were taking a little too long in a morning.
Now, I´ve reduced my sets to three and I´m working till rep maximum, but not failure - training not straining, as soon as I start to really struggle, that´s it for the set. We´ll see how it goes, I did enjoy this mornings work!!! The ab exercises Í didn´t record just went by feel ... maybe next time.

[Germanowl]

Decline regular push-ups 16 - 8 - 7
Lat iso (pos.B ) 1x10 seconds
Wall sit (pos.B) 1x10seconds
Seated iso calf raise (pos.B) 1x10 seconds
Iso sit-up (pos.B) 1x10 seconds
V-up 1x15 reps
Seated tuck 1x12 reps
Reverse crunch 1x11 reps

[Germanowl]

Atlas 1 push-ups 15 - 10 - 9
Decline regular push-ups 8 - 7 - 6
Decline wide grip push-ups 8 - 7 - 6
Regular push-ups 8 - 7 - 6
= 97reps
Lat CIC (pos.C) 1x10 seconds
Wall sit CIC (pos.C) 1x10 seconds
Seated calf rase CIC (pos.C) 1x10 seconds
Iso sit-up (pos.C) 1x10 seconds
V-up 16 reps
Seated tuck 12 reps
Reverse crunch 10
Flutter kick 9 reps

[Germanowl]

Decline regular push-ups 14 - 8 - 7
Lat iso (pos.A ) 1x10 seconds
Wall sit (pos.A) 1x10seconds
Seated iso calf raise (pos.A) 1x10 seconds
Iso sit-up (pos.A) 1x10 seconds
V-up 1x20 reps
Seated tuck 1x14 reps
Reverse crunch 1x8 reps

[Germanowl]

Was feeling tired on Friday so took the day off.
Got back into it on Saturday with:

Atlas 1 push-ups 16 - 10 - 7
Decline regular push-ups 7 - 7 - 6
Decline wide grip push-ups 8 - 6 - 6
Regular push-ups 8 - 7 - 7
= 95 reps
Lat CIC (pos.B) 1x10 seconds
Wall sit CIC (pos.B) 1x10 seconds
Seated calf rase CIC (pos.B) 1x10 seconds
Iso sit-up (pos.B) 1x10 seconds
V-up 17 reps
Seated tuck 12 reps
Reverse crunch 12
Back bridge (40 breaths)

Today, Sunday, I carried on with:
Decline regular push-ups 12 - 8 - 7
Lat iso (pos.C ) 1x10 seconds
Wall sit (pos.C) 1x10seconds
Seated iso calf raise (pos.C) 1x10 seconds
Iso sit-up (pos.C) 1x10 seconds
V-up 1x20 reps
Seated tuck 1x13 reps
Reverse crunch 1x9 reps

[Germanowl]

I´m taking a short lay-off from training this week. Since last weekend my family have been troubled with gastric flu (noro-virus), my youngest son started last Saturday, my wife and I both became ill on Sunday evening then my elder son, who is also diabetic, started early on Thursday morning. I´m hoping that I´ll feel something like training by Monday - at the moment I can´t even think about exerting myself!!!
I´ll certainly be glad when this week is over with.

[Germanowl]

So what have beeb up to .... I seem to have got out of the habit of keeping my log up to date. Never min, I´ve still been training 6 days a week.This is what I´ve been doing for the last couple of weeks:
Workout A
Atlas push ups
Decline regular push ups
Decline wide grip push ups
Regular push ups
Lat CIC
Bicep powerflexes
Back bridge

Workout B
3 ciruits of each cycle
1 legged wall sit
Decline regular push up
Atlas sit up
Side plank

Back bend/toe touch
Atlas leg raise
Plank
Chinnies

These workout are done on alternate days, reps are instinctive workout A is mostly for three straight sets,
workout B is done circuit style for three rounds.

[Germanowl]

A new year, a new programme!!!
Afer assessing my present situation and looking through my files of printouts from the old site and other fitness sites, I came up with something to meet these goals.
- Stronger core
- Work on and increase maximum in Hindu push-ups
- rehabiltate my right knee - it´s been painful around the knee cap recently.
- to achieve 5 wall walks within the next 3 months
- and naturally also to maintain and improve my present condition

So the future programme with starting numbers is:
Hindu push-ups pyramid 2 - 8
DVR squats 3 x 10
Atlas push-ups pyramid 2 - 8
Wall walk 3 x 2
Atlas sit-up 3 x 15
Furey bridge 3 x 10 deep breaths

I´m planning on staying well away from failure and training 5 - 6 days a week.
After the first week and a half on this routine I´m feeling fine, the Christmas blubber has gone and I have the feeling that I´ve already made some small gains.

[Germanowl]

Here´s a quick training update for this week. I´ve trained every day except Sunday, this is how the routine is looking this week (since Monday):

Hindu push-ups pyramid 1 - 9
DVR squats 3 x 10
Atlas push-ups pyramid 1 - 9
Wall walk 3 x 3
Atlas sit-up 3 x 20
Furey bridge 3 x 15 deep breaths

I´m enjoying the DVR squats, I love how after doing DVRs, I always get a second pump later in the day.
I´m very happy with this routine at the moment and look forward to training every morning.