Herbey's S&P & Conditioning Log - Page 9

h7jb7sg1e · 08-27-2007, 08:44 PM

8.27.07
PM - BW Calisthenics & Handball
6x, 6x Speed Pull-ups
6x, 6x Dip portion of Muscle up
-so overall I did 3 sets for upper and 3 sets for lower today
...plus handball

1-0 Singles Handball
3-1-1 Doubles Handball

h7jb7sg1e · 08-28-2007, 09:32 PM

8.28.07, Tuesday
PM - Mile Interval
1st Mile.............7:13.85
2nd Mile............7:22.34
Average Mile.......7:18.08
Improvement.....-4.19s (faster)

1/4 mile kick is pretty good. problem is 3rd quarter of mile

h7jb7sg1e · 08-30-2007, 10:30 PM

-wed rest

8.30.07, Thursday
PM - Weighted Calisthenics Circuit & Handball Doubles
*3 rounds
5x..........dips
2-3x.......pull-ups partials (2-3 inches from chin clearing bar)
8x..........burpees
-
1 set each of:
attempt at hyperextensions 2-3 sloppy reps
roman chairs 5 reps
hydration 750 ml water
....
handball doubles (w/o vest of course)
3-1

tomorrow I am going to attempt to do 3 mile intervals (3x-1 mile), most I've done recently has been 2 but I skipped yesterdays 1 mile run and am taking the weekend of from training, so I'm gonna give it a go

burpees were super slow, I had to pause every 2-3 reps, plan to make an A-B routine starting next week. I will continue training with weighted calisthenics. I may be able to do a complete pull-up with a 100-lbs before new years.

h7jb7sg1e · 12:35 PM

9.7.07, Friday
PM - Handball & GPP
1-1 Doubles
1-0 Singles

BW @ 180 ish
7 Speed Pull-ups Chest to bar, great improvement overall
8 Leg Raises
15 Dips
16 Step-ups (8 each leg)

*since this is my first time working out in over a week I can't afford to take the weekend off. Probably run and do GPP workouts also try to get in weighted stairs every other day until I feel ready to a weighted calisthenics workout. It was ridiculously humid today.

h7jb7sg1e · 09-09-2007, 12:37 PM

9.8.07, Saturday
PM - Handball & GPP
3-0 Singles

BW @ 180 ish
6 Speed Pull-ups (Chest to bar)
15 Dips

h7jb7sg1e · 09-09-2007, 10:40 PM

9.9.071 Sunday
PM - GPP
6 Speed Pull-ups
15 dips
16 step-ups (8 ea. side)
15 push-ups

starting to feel that the dip bars are a bit too narrow,
on another note my shoulders have lost serious size, don't know about strength though
in the interest of not getting sniped I'll avoid using the weight vest this week.

h7jb7sg1e · 09-10-2007, 08:53 PM

9.10.07 Monday
PM - BW Calisthenics Circuit Training
6,6,4................Speed-Pull-ups
6,6,4.................Hanging Leg Raises
20,20,20...........Decline Push-ups
6,6,4................."Rocky IV" leg raises
short rests intermittently, neck a bit tight, should've warmed up thoroughly, next time

post workout nutrition: water, chicken & rice

h7jb7sg1e · 02:02 AM

*Fasting Day 1
9.11.07 Tuesday
PM - BW Calisthenics
7.........Speed Pull-ups
7...........Hanging Leg Raises
20..........Decline Push-ups
7............Roman Chairs
16...........Step-ups (8 ea)
10-12.......Jumps to Platform (about 24-30 inches, same one that I use for step-ups)

750 ml water & banana

h7jb7sg1e · 09-13-2007, 02:01 AM

*fasting day 2
9.12.07 Wednesday
PM - BW Calisthenics
25x.............Decline Push-ups
10x.............Chin-ups (Chest to Bar)
6x...............Dips

either getting really bad at dips or over training dips. gonna scrap dips and push harder with push-ups

h7jb7sg1e · 09-13-2007, 09:18 PM

*Ramadan begins
*fasting day 3
9.13.07 Thursday
PM - BW Calisthenics
30x.... Decline Push-ups
5x...... Speed-Pull-ups
5x....... Chin-ups
-in a fatigued state (that is before breaking fast)