seraphyne1's bodyweight plus program

[seraphyne1]

Today I have included a bit of jumping rope again. Hopefully my knee will "accept" it this time and does not cause any trouble anymore. I liked yesterday's and todays workout so maybe I will start working for some time around these two, working out every other day again, but you know me, I keep switching.

- 150 rope turns (jumping rope)

- 12 gripper squeezes & 12 ppu2 atlas II pushups
- 12 reverse curls and overhead presses and 12 ppj hindu squats
- 8 gripper squeezes & 8 ppu2 atlas II pushups
- 8 reverse curls and overhead presses and 8 ppj hindu squats
- 7 gripper squeezes & ppu2 atlas II pushups
- 7 reverse curls and overhead presses and 7 ppj hindu squats
- 1 grip squeeze with iso hold & 1 ppu2 atlas II pushups
- 1 reverse curl and overhead press and 1 ppj hindu squats
- 1 grip squeeze with iso hold & 1 ppu2 atlas II pushups
- 1 reverse curl and overhead press and 1 ppj hindu squats
- 5 gripper squeezes (last rep iso hold) & ppu2 atlas II pushups
- 5 reverse curls and overhead presses and 5 ppj hindu squats
- 6 gripper squeezes (last rep iso hold) & ppu2 atlas II pushups
- 6 reverse curls and overhead presses and 6 ppj hindu squats

- 150 rope turns (jumping rope)

[seraphyne1]

Despite what I said the last the time I decided first to try something else as this week I have time to workout 5 times in a row. It is based on Pavel's pttp program but done ladder style. Only difference is I did only 1 set of the leg work (felt better this way) but decided from tomorrow on I will do extra bwe squats till I did 100 reps. I will slowly start adding resisted squats using the ladder method till 100 total.

today:

- ladder 1-5 of ppu2 atlas II pushups and cable curls and overhead presses
- 5 single gripper squeezes
- ladder 1-5 of ppu2 atlas II pushups and cable curls and overhead presses
- 5 single gripper squeezes
- ladder 1-5 of ppj sandbag squats and ppj hindu squats
- 15 extra hindu squats (so from tomorrow on I will do these till 100 reps, so in this case this would mean 70 reps)
- 5 single gripper squeezes
- 10 kneeling power wheel rollouts

all ladder exercises were done non-stop

[seraphyne1]

Had to change idea again as my knee does still not feel well. :evil: Maybe the cause are the hindu squats, I used to be able to do them very well but lately they cause trouble and I can tolerate the other leg exercises better. Seems I have a weird body.

Well, than just change plans, give the knee some extra rest and do another workout.

The last 2 days I have also started doing some iso "movements" in the evening and I have to admit that the next morning they felt great, really felt it in the muscles so I have added a few in my routine.

So here is today's workout:

- ladder 1-5 of ppu2 atlas II pushups and cable curls and overhead presses
- 6 single gripper squeezes
- ladder 1-5 of ppu2 atlas II pushups and cable curls and overhead presses
- left and right arm shoulder iso press
- 6 single gripper squeezes
- ladder 1-5 of renegade rows and overhead downward pulls*
- 5 single gripper squeezes
- ladder 1-5 of renegade rows and overhead downward pulls*
- chest iso's (2 exercises)
- 5 single gripper squeezes

* renegade rows are still with a pushup before the rows.
The first 3 ladders of both sets I also added a tricep extension with the overhead downward pull. When you pull the strands down and are in the crucifixion position you are in the end position of the tricep extension also, so from here you perform a (reverse, so to speak) tricep extension, and when back at cruci. position you bring strands back overhead.

[William S.]

Hey seraphyne1,

Man, I feel you on those knee problems. Tlka baout frustrating. I totally let myself get caught up in that, "He cna do 500 squats, why can't I" bulll-sh%t. I think that there are spome other exercises that are better suited for my body. I'm all freakin' leg, bro. I'll take some measurements adn post them. It'll be good for a laugh!

Keep up the killer work, dude.

Best in training,
Will

[seraphyne1]

Hey Will. Once the hindu squats were the only leg exercise I could do without any trouble to my knee while other exercises caused trouble to the knee. Lately it seems the other way around.

A smaller routine today but I raised the tension on the cables and added rope jumping, need to do a bit more cardio.

- 1 minute of jumping rope
- ladder 1-5 of ppu2 atlas II pushups and cable curls and overhead presses
- left and right arm shoulder iso press
- 1 minute of jumping rope
- ladder 1-5 of renegade rows and overhead downward pulls and tricep extensions
- chest iso (liederman chest press at chin level)
- bicep/ tricep iso*
- 1 minute of jumping rope

* bicep/tricep iso is like the dual resistance dt curl. one arm curls up and the other presses down at the same time, so 1 arm trains the bicep and with the other arm the tricep does the work.

[seraphyne1]

- 1 minute of jumping rope
- 1 minute of gripper squeezes (singles)
- ladder 1-5 of ppu2 atlas II pushups and cable curls and overhead presses
- 1 minute of jumping rope
- 1 minute of gripper squeezes (singles)
- ladder 1-5 of renegade rows and overhead downward pulls and tricep extensions
- 1 minute of jumping rope
- 1 minute of gripper squeezes (singles)

Its is short but I like it. Maybe I stick to this one a bit longer and use Mike mahler's high frequency training principle to this. But I will not pin myself down to it as last week I also decided to do something and changed minds.

[seraphyne1]

- 1 minute of jumping rope
- 1 minute of gripper squeezes (singles)
- ladder 1-5 of ppu2 atlas II pushups and cable curls and overhead presses
- 1 minute of jumping rope
- 1 minute of gripper squeezes (singles)
- ladder 1-5 of renegade rows and overhead downward pulls and tricep extensions
- 1 minute of jumping rope
- 1 minute of gripper squeezes (singles)
- 2 sets of 10 liederman chest presses (5 per side) and at last rep an iso hold
- 5 atlas rope pulls (right hand on top) - last rep iso hold at 2 positions
- 5 atlas rope pulls (left hand on top) - last rep iso hold at 2 positions
- shoulder iso work (front and side raises at 2 positions each)

I've been wanting to incorporate some jumping rope in my training and your posts serve to remind me again. Once my lower back feels better I think I will. Training is looking good and varied as usual.

Have a great day!

[seraphyne1]

I know what you mean, I also get more and more ideas and I would like to try them all at once. But I try to focus on this routine for a few weeks using Mike mahlers idea.

I am glad the rope skipping still works great without trouble on my knee. Maybe it is because I am doing no leg work, maybe the squats and rope jumping I used to do was simply too much. I am glad it works as I just like the rope skipping, it is just a tremendous exercise.

[seraphyne1]

Yesterday I had some good functional training although I had a day of rest. I was helping a friend with moving so it was a whole day of carrying boxes full of books (and that can be heavy), furniture etc, going up and down stairs. When I woke up this morning I was stiff in my upper back (the "good" stiff as if you had a good workout but forgot to stretch as a cool down).

So I decided to do this morning a light workout, instead of the one I was supposed to do (see my last few workouts). Also counted that I was really short on time.

the routine:

- 10 atlas II pushups (tensing the muscles when pushing up)
- 10 tiger move # 3 and an iso hold at the last rep
- 10 atlas II pushups (tensing the muscles when pushing up)
- 10 bear flexes with iso hold at last rep *
- 10 atlas II pushups (tensing the muscles when pushing up)
- 5 atlas rope pulls right hand on top and iso hold at last rep
- 5 atlas rope pulls left hand on top and iso hold at last rep
- 10 atlas II pushups (tensing the muscles when pushing up)
- 10 liederman chest presses (5 per side) with iso hold at last rep)
- 5 atlas II pushups (tensing the muscles when pushing up)
- 10 liederman chest presses (5 per side) with iso hold at last rep) {other hand on top}
- 15 atlas II pushups

* not sure if it is the correct name or what the atlas name was again. hold hands (fingers pulling at each other, so it looked like the hands form the letter j and the fingers of right arm "click"in the curled left fingers) in front of stomach and pull apart strongly and at the same time moving the hands above the head. I hope I explained it a bit clearly enough.

[William S.]

Good workouts, as always. Happy Easter, friend.

[.V.]

No jump rope this time?

Hey, interesting workouts you are doing, they look pretty intense. So is the knee holding up? I'm shocked that the jumprope isn't killing the knee, but you've got to do what your body allows.

[seraphyne1]

Yip, the knee is still doing fine with the jumping rope. I did not jump today either. First wanted to take an extra day of rest as yesterday I had a late shift and I came home at 00.30 AM and at 5 am I had to get up for an early shift and I did not sleep very well, so I fellt quite tired today.
But decided to do a workout, a combination of my last with the atlas exercises and the ladders of before. Felt great afterwards.

Here is my routine:

- several kinds of pushups (narrow, shoulder and wide) {not counting}
- 10 bear flexes with iso hold at last rep
- ladder 1-5 of ppu2 atlas II pushups and cable curls and overhead presses
- 5 atlas rope pulls right hand on top and iso hold at last rep
- 5 atlas rope pulls left hand on top and iso hold at last rep
- ladder 1-5 of ppu2 atlas II pushups and cable back press
- 10 liederman chest presses (10 per side) with iso hold at last rep)

[seraphyne1]

Today I raised the tension at the cables and so I returned to 3 ladders and build up to 5 ladders again.

- 10 bear flexes with iso hold at last rep
- ladder 1-3 of ppu2 atlas II pushups and cable curls and overhead presses
- 5 atlas rope pulls right hand on top and iso hold at last rep
- 5 atlas rope pulls left hand on top and iso hold at last rep
- ladder 1-3 of ppu2 atlas II pushups and cable overhead downward pull/ back press combination
- 10 liederman chest presses (10 per side) with iso hold at last rep)
- 250 revolutions rope jumping

[seraphyne1]

- several kinds of pushups (narrow, shoulder and wide) {not counting} and mcsweeney's wrist twists
- 10 bear flexes with iso hold at last rep
- ladder 1-3 of ppu2 atlas II pushups and cable curls and overhead presses
- 7 atlas rope pulls right hand on top and iso hold at last rep
- 7 atlas rope pulls left hand on top and iso hold at last rep
- ladder 1-3 of ppu2 atlas II pushups and cable chest pull and front press combo
- 10 liederman chest presses (10 per side) with iso hold at last rep)
- gripper work