seraphyne1's bodyweight plus program

[seraphyne1]

- total of 90 atlas II pushups and 12 sandbag clean and overhead press
- total of 35 shafman sandbag squats and 30 dvr sissy squats (lot of tension)
- 1-2-3-4-5 body rows/ reverse flyes and chest pulls
- 1-2-3-4-5 1 arm strands overhead presses

Wanted to do more but my left underarm keeps nagging me, maybe I should visit a doctor once.

[WolBarret]

Good work, alot more intense than what I'll ever do.

[gymgirl]

Originally Posted by seraphyne1

Wanted to do more but my left underarm keeps nagging me, maybe I should visit a doctor once.

hi, seraphyne. where in your underarm is it hurting? maybe you need a massage!

[maverick]

Originally Posted by gymgirl

hi, seraphyne. where in your underarm is it hurting? maybe you need a massage!

ugh... my underarm is hurting too... you mind taking care of it gymgirl?

[gymgirl]

Originally Posted by maverick

ugh... my underarm is hurting too... you mind taking care of it gymgirl?

haha. i've got you both covered!

sorry i need to think before i type, things type always seem to come across dirty.

[seraphyne1]

It is about halfway between the elbow and wrist atthe outer side of the arm. And to be exact under the bone, so it is hard to say if it are the muscles or the bone, but of course I would say the muscles.

Wolbarret, thanks for the compliment. I just like these kinds of workouts but I am sure other people work much harder than I do. But when you grow older (haha) you become smarter. Why spend 1.5 hours in a gym if I can get a good workout in less than 30 minutes. Seems like zach-even's real man fitness.

[seraphyne1]

I changed a few small things. The sandbag clean and overhead press is replaced by the bodylastcs cable curl and overhead press to give the underarm some rest. With the cable set I did not feel my underarm.

THE ROUTINE:

- total of 91 atlas II pushups and 12 cable curl and overhead press
- total of 31 shafman sandbag squats and 9 renegade rowing swings *
- TGU with sandbag **

* renegade rowing swings: I have 2 db's of 15 kg. Perfrom a pushup (hands on the handles) than a left side and right side row (renegade row), than jump forward and perform 2 double db swings. That is 1 rep

** I wanted to do 5 reps of TGU's with the sandbag in the zercher position and over time build up to overhead sandbag TGU's. I was only be able to do 2 reps, so performed 5 situp with the sandbag after those 2 reps and performed an additional 5 tgu's with my self made med. ball (basketball filled with sand).

I am thinking if I keep continueing this way and work towards the 5 reps (eventually to 2 x 5 reps) or first start doing ppj 1 arm overhead press and windmill combination. Another option is to change this every workout.

Also I first wanted to do more but at the end I was wondering why as this small basic routine hits a lot of muscles and I can better stay at it. Pushups making harder with the power pushups and raising tension on all exercises, so making the exercises harder instead of doing more different exercises.

Originally Posted by seraphyne1

renegade rowing swings: I have 2 db's of 15 kg. Perfrom a pushup (hands on the handles) than a left side and right side row (renegade row), than jump forward and perform 2 double db swings. That is 1 rep.

I like that exercise. Does the renegade row have the DB swing in it or is that something you added to it?

I've been wanting to incorporate the renegade rows into my training but thus far haven't done so. I'm about ready to make some changes to my training mix so the time is right. Did you do all 9 reps in a single set?

[seraphyne1]

I added the swing to it to make it even a more complete body exercise as it is now a renegade row and a pushup (I have included that one also) a squat thrust and a double swing.

I decided to start slow and build up over time as this way you get better results than immediate pushing yourself to the max and than thrown back due to injuries. Like the rabbit and turtle run, the turtle wins.

[seraphyne1]

- total of 70 atlas II pushups and 12 cable curl and overhead press
- total of 33 shafman sandbag squats and 14 renegade rowing swings
- grip work

The pushups were partly done with the ppu1 at the end to push myself some extra. Because of this the reps are lowered again. I prefer slowly progress over pushing myself to the max and than thrown back because of injuries.

Also included is some grip work again.

[seraphyne1]

My wife went for the mini stepper this evening so I decided to do also a small workout as this motivates her better. So I performed a small one.

- 2 renegade rows
- 5 rounds of (2 ppu1 atlas II pushups and 1 overhead press with the bodylastic cable
- 2 renegade rows
- 5 (right side) sandbag shouldering, squat and overhead press
- 2 renegade rows
- 5 rounds of (2 ppu1 atlas II pushups and 1 overhead press with the bodylastic cable
- 2 renegade rows
- 5 (left side) sandbag shouldering, squat and overhead press
- 2 renegade row

1 rep of renegade row is 1 pushup foloowed by a left arm and right arm row.

[seraphyne1]

a pyramid routine today.

- 1-10-1 atlas II pushups
- 1-10-1 shafman sandbag squats
- grip work

On the downward path I performed the atlas II pushups with some light ppu1. I did not want to go to heavy as my elbow is feeling a little annoyed lately. This started again when I did a few hindu pushups last week. (I keep going back to them as I just like the movement although I find the atlas II much more result proof and the hp do cause me trouble. Besides I think the hp isn't even a that difficult exercise. At least not for me, but I just like it. But maybe it is better after all to skip it).

[seraphyne1]

another pyramid routine today.

- 1-10-1 ppu1 atlas II pushups
- 1-10-1 sandbag zercher squats
- 12 cable curls
- grip work

[seraphyne1]

Wanted to try something but I was not that happy with it, also my knees were hurting. Yesterday at work I had one of those training days again and with the sport/ self defence part we had to run for warm up and lots of moving on knees and I pay the price for it now.

- 12 gripper squeezes
- 6 nonstop rounds of (2 ppu1 atlas II pushups and 1 thruster)
- 8 gripper squeezes
- 4 nonstop rounds of (2 ppu1 atlas II pushups and 1 thruster)
- 7 gripper squeezes
- 3 nonstop rounds of (2 ppu1 atlas II pushups and 1 thruster)
- 1 gripper squeeze and hold
- 1 heavy resistance ppu1 atlas II pushup and 1 thruster
- 1 gripper squeeze and hold
- 1 heavy resistance ppu1 atlas II pushup and 1 thruster
- 5 gripper squeezes and hold at the last rep
- 2 nonstop rounds of (2 ppu1 atlas II pushups and 1 thruster)and 1 extra ppu1 atlas II pushup
- 6 gripper squeezes and hold at the last rep
- 3 nonstop rounds of (2 ppu1 atlas II pushups and 1 thruster)and 1 extra ppu1 atlas II pushup

[seraphyne1]

- total of 58 ppu1 atlas II pushups and 12 renegade rows
- 35 sandbag shafman squats and 18 cable thrusters
- grip work and a total of 40 body rows

renegade rows: using 2 dumbells, perform 1 pushup followed by 1 left arm row and 1 right arm row. This is 1 rep.