Steve's (rather long now) ex-log

[Steve Low]

At the suggestion of limedragon

Currently, I am 5'8" at 133 pounds. I recently took gymnastics back up again when I entered college 2 years ago after I quit when I was 10 after ~5 years of doing it... so I shot up from about 110 pounds to the weight I am currently (120ish the first year and the rest the second). About 1 year ago I started taking taking my conditioning and strength training seriously so I have been searching for good workouts to do the in the gym.

Mainly the training I did since last year has consisted of dips, chicken dips and handstand pushups and other variations of those exercises. But Coach Sommer's article got me going into planche training and various other stuff so here I am now.


7.23.05

Well, today's my birthday so happy bday to me! Been nice since the last day of the gymnastics camp I was teaching ended yesterday. I didn't really plan on doing any exercise, but I changed my mind.

~1 minute advanced tuck planche (up to about 3x20 secs)
~variation of ice cream makers (for about a minute or two)
~1 minute L-seat holds (37s, 20s, 10s)
~5 maltese pushups (hands out at maltese positions and lean over as far as I can on the ground... hold for about 5-10 seconds, then go down to a pushup and hold for 3-5 secs then push back up.. rinse and repeat)

in a row:
~30 secs of advanced front lever
~variation of ice cream makers (for a minute)

in a row:
~5 pseudo planche pushups (like the maltese ones)
~5 maltese pushups
~10 pseudo planche pushups (regular)

Not a bad workout imo. Ended up sweating moderately which is my goal every workout.. if I'm not sweating enough I'm not working hard enough.


I don't really have a set plan or anything so I just throw stuff together mainly focusing on shoulders, triceps and chest. The abs and back get worked as corollaries for most of the exercises I do. I am working towards the planche and front lever and perhaps the cross.. so most of my exercises are focused on working towards that.

[Steve Low]

Went on vacation for a week, so I didn't really do anything besides some occasional maltese pushups and planche pushups.

Ready to get back into working hardcore though.

[Paul Corfield]

Welcome back. Just got back from a weeks holiday myself with my wife and two children. Did hardly any training, much less than I planned. Will get on the scales in the morning and see what the damage is. A lot of eating out and a few beers each evening wont have been too kind to me. Nothing a week of hard traing wont sort out.

Paul.

[Steve Low]

7.31.05

Felt pretty good today

~a/t planche holds 3x20s (hold advanced as long as can, then go to tuck)
~a front lever 30s, 20s, 10s

in a row:
5 maltese pushups
5 planche pushups
7 tuck planche pushups on parallettes
5 pseudo planche pushups on parallettes
5 maltese pushups
60 secs modified ice cream makers
5 tuck planche pushups
5 pseudo planche pushups

worked up a good sweat through the last part. it was good and i felt really weak so hopefully that will stimulate growth in my upper body. the whole workout took about ~15 minutes

[Steve Low]

8.02.05

Quite frankly I was a bit sore so I didn't do any strength. My teammate acquired a pommel horse though which is in my basement so I did about 80 circles for practice.

[limedragon]

No fair! I wish I could do circles =P

[Steve Low]

08.03.05

Did about I'd say 50 circles today as well as a bunch of moores and a baillie thrown in. First time I've done a baillie in about 3 months or so even with bad form so it felt pretty good.

Also did L-seat work, planche and front lever exercises and ice cream makers after I finished the circles. Not sure how many I did of each exercises but sweat was raining down though.

[Steve Low]

08.09.05

Did lots of circles and few dips along with chicken dips. Also did some swings on rings and giants on high bar.

08.10.05

Worked a lot of pommels and one pommel circles. I feel like I'm getting close to a breakthrough soon. Used to be able to do 13 max now I'm up to ~3 or so and they feel alright. It does put stress on my forearms though so I'll have to do some forearm exercises.

I'm sore since I was lazy and didn't really work out until yesterday.

[killer_kicks88]

what are chicken dips?

[Steve Low]

On your upper arms you basically go up and down like a dip (simulating a chicken flapping its wings). It works your chest and lats.

[Steve Low]

08.11.05

Did more circles and loops again today. Working towards a magyar (but not even really that just trying to get my circles extended and quicker). Also did some backward rolls to support on rings. Good chest workout.

Ended with some plyometric dips... I just set one end all the way up and the other end all the way down so its slanted going up.. and then did a dip and hopped as far as I could up the pbars and repeated ad nauseam until I reached the top. Then rinsed and repeated about 6 times. Should build power in my triceps.

[Steve Low]

08.14.05

Planche and front lever drills
tuck front lever pullups
maltese pushups
planche pushups

[Steve Low]

08.16.05

-Chicken dips
-Front uprises
-front lever drills
-'Plyometric' Dips - Basically what I did was put one end of the pbars all the way up and the other end all the way down and then I would do a dip and then hop up as far as I could and then repeat the process until I was at the top. Did about 10 of those.
-Also practiced some more backward rolls to support. Good chest workout.


08.17.05

the plyometric dips did a number on my shoulders which almost never get sore whatever i do be it dip swing to handstands, handstand pushups, planche exercises. as a corollary my pecs are slightly sore as well as my triceps a little. thus, i took the day off from upper body workout

[Steve Low]

Starting school again.. so I'm basically running our programs conditioning and I'll keep you guys updated

Been basically doing random amounts of pushups before then since I haven't been able to get to the gym.

[Steve Low]

9.1.05

All in a row...

10 pullups
rope climb piked
20 hanging leg raises
30 superman extensions (back work)
25 dips
5 press handstands
10 handstand pushups
5 cross pullouts (with feet on blocks)
5 flys on rings

it was a pretty good workout.