Gymnastic Strength Training Log

10 posts | Original | Recent
Jul 29, 2015 12:35pm
via Android

This post is my training log, just to keep track of what I do. My gymnastic strength training follows Couch Christopher Sommer's program for non gymnasts. I'd love to hear any advice from gymnasts.

Foundation 1. Cycle 1.

FL PE1: Bent Hollow Body Hold
FL PE1 >iM: Cat Cow

sPL PE1: Scapular Shrug
sPL PE1 >iM: Swivel Hips

SL PE1: Arch Body Hold
SL PE1 >iM: Standing Hip Circle

MN PE1: Tuck Up
MN PE1 >iM: Stiff Leg Windmill (with a dumbell)

SLS PE1: Deck Squat
SLS PE1 >iM: Skiers

HBP PE1: Incline Push Up
HBP PE1 >iM: German Arm Swing

RC PE1: Hinge Row (rings)
RC PE1 >iM: Upright Lat Lean


Jul 29, 2015 12:50pm
via Android

Week 9.

Workout 1.

FL PE1 4x48 sec.
FL PE1 >iM 5 rep.

sPLPE1 4x12 rep.
sPL PE1 >iM 5 rep.

HBPPE1 4x12 rep.
HBP PE1 >iM 10 rep.

RCPE1 4x12 rep.
RC PE1 >iM30 sec.

Workout 2.

MNPE1 4x12 rep.
MN PE1 >iM 5 rep.

SPE1 4x48 sec.
SL PE1 >iM 10 rep.

SLS PE1: 4x12 rep.
SLS PE1 >iM: 10 rep.

Jul 29, 2015 1:48pm
via Android

W.1 done.

Had felt completely low and lazy, had a headache, shirty mood etc. Afterwards I am a new man! Hello endorphines! :-)

Jul 30, 2015 4:12pm
via Android

W. 2 done.

Call me shower... lol

Jul 31, 2015 4:49pm
via Android

W. 1 done.

German swings really help for my right shoulder.

Having some minor problems with joints, I've done a quick research and I'm gonna try chicken feet soup.

03 Aug
the chicken feet soup simmering in the pot mmmmm :-)
Aug 1, 2015 7:23pm
via Android

W.2 done.

arch holds not high enough,just passable.

2 Posts
Aug 2, 2015 2:27pm
via Android Ultimate destination or stop shop and compare products with my family HIIT

Aug 2, 2015 4:27pm
via Android

W.1 done

rows  could be better

Aug 3, 2015 6:29am
via Android

Week 10

The same exercises as in week 9 but the intensity is gonna increase:

12 rep. -> 15 rep.
48 sec. -> 60 sec. holds.

Number of sets stays the same - 4.

Monday and Tuesday are my GST days off. Week 10 begins on Wednesday.

05 Aug
10-1 W. 1 done. Messed up with the order and got my arms tired before shrugs, so had to do them on all four. Hollow body holds surprisingly good, 2 nd set very hard but 3 rd and 4 th not so. Rows could go better.
07 Aug
10-2,W.1 done on 7.08. Rows not great
08 Aug
10-3 w.2 done on 8.08. Arches not great, tuck ups today felt way more difficult than last time (??) but squats were brilliant. I need some cardio though cos quickly get out of breath
09 Aug
10-4 w.1 done
10 Aug
10-5 w.2 done on 10.08
Aug 10, 2015 6:04pm

Week 11

The same exercises as in week 10 but the intensity is gonna increase:

15 rep.
60 sec. holds.

Number of sets - 5.

Week 11 begins on Thursday.

16 Aug
Have decided to take a few days off.


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