Steve's (rather long now) ex-log

[Steve Low]

9.6.05

ugh, after a weekend break its time to get back into things...

superset:
15 pullups
8 hanging leg raises
rope climb (got halfway)

27 dips
5 cross pullouts (with feet on blocks)
10 flys on rings

[Steve Low]

9.8.05

Since we have lots of new recruits to our program, one of the coaches decided his customary 100 pushups (pu), 100 v-ups to get everyone in shape.

The splits were 20 pushups, 20 v-ups.. repeat until 100 each are done without stopping. i ended up doing some extra which was good

20 pu
20 v-ups
40 pu
20 v-ups
30 pu
20 v-ups
20 pu
20 v-ups
20 clapping pu
20 v-ups

If you've never tried that.. its a hell of a workout for your tris and abs. lol


9.9.05

Umm, I cant remember exactly what we did, but most people were sore so we only did about 60 pu and 60 v-up of each

20 clapping
20 v-ups
20 diamond
20 v-ups
10 diamond
10 wide hands
10 diamond
20 v-ups

After that me and another guy who wasn't tired (I think we were the only ones) did 4 sets of dips:

23, 17, 10, 5


9.10.05

I'm taking an off day since my back and chest was sore from a workout I did the previous Tuesday.. mainly because I wasn't getting enough sleep during the week.

My tris are not every that sore today.. just slightly. Hopefully that stuff made me stronger

[Steve Low]

9.12.05

more general strength training...

25 clapping pu
25 vups
25 clapping pu
25 vups
25 clapping pu
1 minute wall sit

[Steve Low]

9.13.05

20 handstand pushups
30 leg raises
10 handstand pushups
20 uhh lower back extensions or whatever they called
1 minute hollow hold

[Steve Low]

9.16.05

2x5 cross pullouts w/ feet on block
2x5 cross flys
10, 7, 5 handstand pus
7 pullups
4x hollow body rockers
3x5 pull to inverted hang w body straight as possible
2x3 front lever pullups

[Steve Low]

9.23.05

pullups: 15,10
weighted dips: 35 lbs 15 reps, 40 lbs 10 reps
leg plyometrics: dont remember how much
cross pullouts: 3x5
cross flys: 3x5

cross flys never fail to get my chest sore for at least 2 days... much better than going to any gym and using weights!

first time doing weighted dips also.. considering i was doing nearly 30 dips w/o weights i guess that's decent weight to put up for never having done it before.

[Paul Corfield]

Just wondered what cross flys were. I presume the cross pullouts are just the iron cross with a band or from a block.

Cheers,
Paul.

[Steve Low]

Yep.

Cross pullouts - put your feet on a block slightly below ring level and out in front of you, go down into cross hold for 1 sec, then pull out

Cross flys - using the same block, put your feet on it (or your knees if you're not strong enough) and then do flys like you would do with weights. I've noticed it's preferably to do them like you would be doing a maltese, but it's exponentially harder that way...

[Paul Corfield]

I see. So with the cross pull outs it's just another way of reducing your bodyweight. As you get stronger would you just raise the rings a little at a time?

Paul.

[Steve Low]

Pretty much. Like the flys you can also reduce your bodyweight more if you are just start by putting your calves or something close to your knees on the block instead of your feet.

[Steve Low]

I've been working out.. nothing too new or exciting though. Just the same old stuff I've posted before. I have, however, been working on flairs to handstand and giants on pbars. Fun stuff.

[Steve Low]

Cross pullouts (with the block)
Cross flys
Planche work on rings... feet on block lean foward with rings turned out.


I've noticed that 3 workouts with the cross pullouts and cross flys added 1/2 inch to my biceps (since I haven't done any hardcore tricep workouts that would simulate growth of the muscle). That's INSANE growth... you want bigger biceps? Rings is the way to go as I've been getting much faster growth with that than any weights could ever do.

[Bobby]

I have noticed the same thing.My weight is always about 190-195lbs but every couple of weeks my wife says that I`ve gotten bigger in the upper body.The only thing I do is kbells(not that often),rings and hspu`s.I have also noticed that I get a different kind of soreness when working with the rings.It is a kind of deep aching,down to the bone sort of(I like!).

[Steve Low]

I've been doing the same old stuff I've described before. Getting stronger. Hopefully will have a cross in about 2 months.

On the other side, I am working giants on pbars and it is going well.

[Bobby]

It seems we are both using the same timetable.I have hopes of getting a cross in about 2 months too.Keep it up!