seraphyne1's bodyweight plus program

[seraphyne1]

- 12 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 overhead downward pull/ back press combination
- ladder of 1-5 liederman chest presses and atlas II pushups (no ppu2) (very last rep was an with an iso hold)
- ladder 1-3 of ppu2 atlas II pushups and cable overhead downward pull/ back press combination
- ladder of 1-3 chest pull and squat*

* perform a chest pull, when at crucifixion position hold the strand and perform a slow deep squat, return up and bring arms to starting position. Kind of an iso exercise with the strands. I just wanted to try this as the last 2 days I was not very happy with the overhead pressing.

The combination of liederman chest presses and atlas II pushups feels great, you really feel the work in the chest.

[seraphyne1]

I enjoyed yesterday's workout in which I performed the dt exercises also in ladder style combined with pushups. I really felt the muscles worked so today I perfromed them at all exercises.

- several kinds of pushups (narrow, shoulder and wide)
- ladder of 1-4 lbear flexes and atlas I pushups
- ladder 1-3 of ppu2 atlas II pushups and cable overhead downward pull/ back press combination
- ladder of 1-4 atlas rope pulls and atlas I pushups *
- ladder 1-3 of ppu2 atlas II pushups and cable overhead downward pull/ back press combination
- ladder of 1-4 liederman chest presses and atlas II pushups (no ppu2) (very last rep was an with an iso hold)

with the dt exercises the very last rep was an with an iso hold

* atlas rope pulls were done with right and left hand on top. so 1 pull (right hand on top), 1 pull (left hand on top), 1 pushups etc

[seraphyne1]

First I wanted to take a day of rest as summer arrived already in april, over 25 degrees centigrades over here, but this evening I decided to get rid of my lazy sweat but only a short one.

- 12 gripper squeezes
- 12 ppu2 pushups and 12 cable overhead downward pulls/ back press combo
- 8 gripper squeezes
- 8 ppu2 pushups and 8 cable overhead downward pulls/ back press combo
- 7 gripper squeezes
- 7 ppu2 pushups and 7 cable overhead downward pulls/ back press combo
- 1 gripper squeezes
- 1 ppu2 pushups and 1 cable overhead downward pulls/ back press combo with side bend when cables outstretched
- 1 gripper squeezes
- 1 ppu2 pushups and 1 cable overhead downward pulls/ back press combo with side bend when cables outstretched
- 5 gripper squeezes
- 5 ppu2 pushups and 5 cable overhead downward pulls/ back press combo
- 6 gripper squeezes
- 6 ppu2 pushups and 6 cable overhead downward pulls/ back press combo
- 8 rounds of 10 bwe squats and 2 cable bend and pull overs*

* bend and pull overs; the strands lay at your feet, you bend over (straight legs so kind of stretching movement) and grab the strands. Than stand up and move arms backwards and the hands move over the head stretching the strands (end position: feet stay at the same place as starting position, body is bended backwards and harms are above the heads with strands stretched outwards like a half overhead pulldown)

[seraphyne1]

I felt yesterday's workout in my left shoulder muscle. Probably for the many cable reps of yesterday as it wast the same resistance I used on last weeks ladders. So today I did some other exercises but in the same manner. Also I did a few hindu pushups again today, has been a long time since I last performed them.

- 12 gripper squeezes
- 12 renegade rows and 12 liederman chest presses
- 12 hindu pushups
- 8 gripper squeezes
- 8 renegade rows and 8 liederman chest presses
- 8 hindu pushups
- 7 gripper squeezes
- 7 renegade rows and 7 liederman chest presses
- 7 hindu pushups
- 1 gripper squeezes
- 1 renegade rows and 1 iso liederman chest press
- 1 hindu pushup
- 1 gripper squeezes
- 1 renegade rows and 1 iso liederman chest press
- 1 hindu pushup
- 5 gripper squeezes
- 5 renegade rows and 5 liederman chest presses
- 5 hindu pushups
- 6 gripper squeezes
- 6 renegade rows and 6 liederman chest presses
- 6 hindu pushups

As usual 1 rep of renegade row is 1 pushup followed by a felt hand and right hand row.

[seraphyne1]

At today's workout a cable broke when it was extended and it hit the back of my hand. I really felt that and I can still see the spot. Maybe I should look for where I put the ironmind cable set as it has a bag around the cables to prevent this, but as it was not easy to switch cables fast and they broke fairly quickly I bought the lifeline's. On the other hand it was the first time it happened.

the routine, still in the same manner as I like this one I noticed to myself:

- 12 gripper squeezes
- 12 ppu2 pushups and 12 cable overhead downward pulls/ back press combo
- 12 ppj 1 arm overhead press/ windmill combo
- 8 gripper squeezes
- 8 ppu2 pushups and 8 cable overhead downward pulls/ back press combo
- 8 ppj 1 arm overhead press/ windmill combo
- 7 gripper squeezes
- 7 ppu2 pushups and 7 cable overhead downward pulls/ back press combo
- 7 ppj 1 arm overhead press/ windmill combo
- 1 gripper squeezes
- 1 ppu2 pushups and 1 cable overhead downward pulls/ back press combo
- 1 ppj 1 arm overhead press/ windmill combo
- 1 gripper squeezes
- 1 ppu2 pushups and 1 cable overhead downward pulls/ back press combo
- 1 ppj 1 arm overhead press/ windmill combo
- 5 gripper squeezes
- 5 ppu2 pushups and 5 cable overhead downward pulls/ back press combo
- 5 ppj 1 arm overhead press/ windmill combo
- 6 gripper squeezes
- 6 ppu2 pushups and 6 cable overhead downward pulls/ back press combo
- 6 ppj 1 arm overhead press/ windmill combo

ppj 1 arm overhead press/ windmill combo: I got this one from Bud Jeffries twisted conditioning. never used it but today I wanted to test it. I started slow to get used to it. The 2 singles were done both sides. The other reps were switched, eg 12 reps were 6 left arm and 6 right arm. This way the total reps were 21 but I will build up to the total 40 reps.

[seraphyne1]

- 12 gripper squeezes
- 12 renegade rows and 12 sandbag zercher squats with the ppj
- 8 gripper squeezes
- 8 renegade rows and 8 sandbag zercher squats with the ppj
- 7 gripper squeezes
- 7 renegade rows and 7 sandbag zercher squats with the ppj
- 1 gripper squeezes
- 1 renegade rows and 1 ppj 1 arm overhead press/ squat*
- 1 gripper squeezes
- 1 renegade rows and 1 ppj 1 arm overhead press/ squat*
- 5 gripper squeezes
- 5 renegade rows and 5 sandbag zercher squats with the ppj
- 6 gripper squeezes
- 6 renegade rows and 6 sandbag zercher squats with the ppj
- 8 ppj 1 arm overhead press/ squat*

ppj 1 arm overhead press/ squat*: 1 cable of the ppj is around the neck (and feet in the straps of course); the other cable is in the hand . Press the arm up, keep the arm up and perform a 1 arm overhead squat and reverse the whole motion.

[seraphyne1]

short grip and finger workout:

- 12 gripper squeezes and 12 fingertip pushups
- 8 gripper squeezes and 8 fingertip pushups
- 7 gripper squeezes and 7 fingertip pushups
- 1 gripper squeeze and 1 fingertip pushup
- 1 gripper squeeze and 1 fingertip pushup
- 5 gripper squeezes and 5 fingertip pushups
- 6 gripper squeezes and 6 fingertip pushups

[seraphyne1]

- ladder 1-4 of ppu2 atlas I pushups and cable overhead downward pull / back press combo
- ladder 1-4 of ppu2 atlas I pushups and cable overhead downward pull / back press combo
- ladder 1-4 of renegade rows and ppj 1 arm overhead press / windmill combo
- ladder 1-4 of renegade rows and ppj 1 arm overhead press / windmill combo
- 15 - 1 arm overhead squat left arm and 15 reps right arm

[seraphyne1]

- 12 gripper squeezes and 12 fingertip pushups
- 8 gripper squeezes and 8 fingertip pushups
- 7 gripper squeezes and 7 fingertip pushups
- 1 gripper squeeze and 1 fingertip pushup
- 1 one arm overhead press/ windmill combo (ppj)
- 1 gripper squeeze and 1 fingertip pushup
- 1 one arm overhead press/ windmill combo (ppj)
- 5 gripper squeezes and 5 fingertip pushups
- 5 x one arm overhead press/ windmill combo (ppj) (5 per side)
- 6 gripper squeezes and 6 fingertip pushups
- 6 0verhead downward pulls and 6 back presses (seperate, not as a combo this time)

[seraphyne1]

- 12 gripper squeezes and 12 fingertip pushups
- 2 ladders of 1-3 of ppu2 atlas II pushups and overhead downward pull / back press combo
- 8 gripper squeezes and 8 fingertip pushups
- 7 gripper squeezes and 7 fingertip pushups
- 1 gripper squeeze and 1 fingertip pushup
- 1 gripper squeeze and 1 fingertip pushup
- 5 gripper squeezes and 5 fingertip pushups
- 5 windmills (ppj, per side)
- 6 gripper squeezes and 6 fingertip pushups
- 6 windmills (ppj, per side)
- 20 sandbag deadlifts

received the ironmind sandbag today. I used the sand of the old bag and I had 1 more 25 kg bag, so that one was also used. Great grip work, gives me some ideas again to work my grip more.

[seraphyne1]

Here is this morning's workout:

- 12 gripper squeezes
- 12 ppu2 atlas 2 pushups and 12 sandbag bear hug squats
- 8 gripper squeezes
- 8 ppu2 atlas 2 pushups and 8 sandbag sandbag bear hug squats
- 7 gripper squeezes
- 7 ppu2 atlas 2 pushups and 7 sandbag sandbag bear hug squats
- 1 gripper squeezes
- 1 ppu2 atlas 2 pushup and 1 sandbag sandbag bear hug squats
- 1 gripper squeezes
- 1 ppu2 atlas 2 pushup and 1 sandbag sandbag bear hug squats
- 5 gripper squeezes
- 5 ppu2 atlas 2 pushups and 5 sandbag sandbag bear hug squats
- 6 gripper squeezes
- 6 ppu2 atlas 2 pushups and 6 sandbag sandbag bear hug squats
- 4 x 5 cable curls
- 15 slow leg raises
- 2 x 30 secs back bridge

[seraphyne1]

Last weekend I received the steel-bow. Kind of bullworker but smaller. It seems to work better for me. I know the claims from some manufacturers that it is not good for taller people, well at 1.86 meters (6'2") I noticed it dod work much better. The longer version felt uncomfortable in the elbow something I have no trouble with this short one.

So I used it in my workout also, using the compression in front of the chest and the pull in front of the chest, so nice opposite movements. Also I started working working more on the grip using the sandbag for holding.

Today's routine:

- 12 gripper squeezes
- 12 ppu fingertip pushups and 12 sandbag row and deadlift combo
- 12 ppu2 atlas 2 pushups and 12 steelbow compressions

- 8 gripper squeezes
- 8 ppu fingertip pushups and 8 sandbag row and deadlift combo
- 8 ppu2 atlas 2 pushups and 8 steelbow pulls

- 7 gripper squeezes
- 7 ppu fingertip pushups and 7 sandbag row and deadlift combo
- 7 ppu2 atlas 2 pushups and 7 steelbow pulls

- 1 gripper squeezes
- 1 ppu fingertip pushup and 1 sandbag row and deadlift combo
- 1 ppu2 atlas 2 pushup and 1 steelbow compression (with iso hold)
- 1 gripper squeezes
- 1 ppu fingertip pushup and 1 sandbag row and deadlift combo
- 1 ppu2 atlas 2 pushup and 1 steelbow compression (with iso hold)

- 5 gripper squeezes
- 5 ppu fingertip pushup and 5 sandbag row and deadlift combo
- 5 ppu2 atlas 2 pushups and 5 steelbow pulls (last rep iso hold)

- 6 gripper squeezes
- 6 ppu fingertip pushup and 6 sandbag row and deadlift combo
- 6 ppu2 atlas 2 pushups and 6 steelbow compressions (last rep iso hold)
- 20 steelbow ab exercise

[seraphyne1]

today's routine was a bit different, more conditioning, but I had to stop due to cramps in my left calf at round 9, I tried another round but that was again stubborn and stupid as I feel it now even when simply walking around, oh stupid me.

the routine:

- 10 (nonstop) rounds of:
20 secs rope jump and 5 hindu pushups
- 10 rounds of:
10 hindu squats and 1 cable overhead pulldown and back press combo *
- steelbow routine
- 25 swings as a finisher

steelbow routine:
- 10 curls (hold bw up in left and right hand, press upwards and hold against with upper arm, kind of press down)
- 5 ppu2 atlas II pushups
- 20 bw ab exercise
- 5 ppu2 atlas II pushups
- 10 bw compressions while steelbow is behind the head (shoulder ex.)
- 5 ppu2 atlas II pushups
- 10 compressions while holding steelbow in front of chest
- 5 ppu2 atlas II pushups
- 10 pulls (of straps) while holding steelbow in front of chest
- 5 ppu2 atlas II pushups
- 10 reps leg exercises with steelbow

for all the 10 isotonic steelbow exercises count, last rep was an 5-10 secs iso hold

* wanted to do 100 reps in 1 set but my calf was bothering me that much I decided to give it a bit of rest after 10 reps by doing 1 rep of the strands exercise.

[seraphyne1]

My left calf is still hurting and I walk like a cripple. :cry: So I had to do something different today instead of my grip workout as I am afraid that pulling the sandbag might aggrevate it. So I went for a combination of the steelbow and strands. Felt good but next time I do some different exercise of the steelbow and strands pairing.

- ladder 1-4 of cable curls and steelbow curls
- 10 ppu2 atlas II pushups and 10 body rows with the junglegym
- 2 x 20 steelbow ab exercise
- 10 ppu2 atlas II pushups and 10 body rows with the junglegym
- ladder 1-4 of cable overhead pulldown and back press combo and steelbow behind neck compression *
- 10 ppu2 atlas II pushups and 10 body rows with the junglegym
- 10 steelbow in front of chest compression **
- 10 ppu2 atlas II pushups and 10 body rows with the junglegym
- ladder 1-4 of steelbow in front of chest pull and strand chest pull
- 10 ppu2 atlas II pushups and 10 body rows with the junglegym
- 5x10 light gripper squeezes (using coc trainer)
- 20 swings as a finisher


* next time the strand exercise here will be the tricep extension behind the head (opposite movement)

** here the overhead downward pull/ back press combo will be done (back press is the opposing movement).

used some light gripper squeezes so I did at least a bit of grip work.

[seraphyne1]

Concentrated on the grip but no sandbag yet.

- 12 gripper squeezes and 12 ppu fingertip pushups
- 12 hindu pushups
- 8 gripper squeezes and 8 ppu fingertip pushups
- 8 hindu pushups
- 7 gripper squeezes and 7 ppu fingertip pushups
- 7 hindu pushups
- 1 gripper squeeze and 1 ppu fingertip pushup
- 7 reps steelbow curls (last rep 7 secs iso hold)
- 1 hindu pushup
- 1 gripper squeeze and 1 ppu fingertip pushup
- 7 reps steelbow behind head compression (last rep 7 secs iso hold)
- 1 hindu pushup
- 5 gripper squeezes and 5 ppu fingertip pushups
- 7 reps steelbow in front of chest compression (last rep 7 secs iso hold)
- 5 hindu pushups
- 6 gripper squeezes and 6 ppu fingertip pushups
- 7 reps steelbow cable pulls (last rep 7 secs iso hold)
- 6 hindu pushups
- 80 hindu squats
- 2 x 3 reps ppj 1 arm overhead press/ windmill combo