Workout I created... tell me what you think.

[Doublebase]

I've been doing a lot of research lately and reading a lot of peoples journals here. I'm trying new exercises and ways of lifting. I still stick to my main lifts, BP, DL, Squat and military press, 3 times a week. I like to keep my strength up. I've been adding a lot of unilateral and BW exercises in my workouts. My goals are pretty simple.
1) feel healthy, both physically and mentally
2) be strong
3) get my bf% down

I'm happy with my size. I never felt better since I started changing up my workouts and trying these new exercises. My mind is quicker and I have lots of energy. Anyway here is something I designed the other night and tried today. I call it the 5 P's.
Push-up; Pull-up; Pike; Pistol; Plank.
Goes like this:
Push-up
1) regular x 10
2) one hand on medicine ball, other on the ground. These hurt. x 10 each arm
3) clapping x 10

Pull-up
1) over-hand, dead hang x 10
2) under-hand, dead hang x 10
3) over-hand, speed x 10

Pike (used fitness ball for my knees) check vid below for demostration
1) x 10
2) x 10
3) x10

Pistol (used bench because I am not very good at these yet)
1) x 10 each leg
2) x 10 each leg
3) x 10 each leg

starting to feel nauseus at this point

Plank (was shooting for 1 mins planks with 30 sec RI but that wasn't happening)
1) 40 sec RI = 30sec
2) 40 sec RI = 30 sec
3) 30 sec

I didn't want to embed these since this thread is already long.
Pike - YouTube - Core Exercises for Strength and Muscle Tone : Pike Exercise to Increase Core Muscle Strength and Tone I think these are what made me nauseus.
Pistol - YouTube - Pistol squat - bodyweight leg exercise
Plank- YouTube - Ab Exercises: The Plank

 

[danzik17]

I don't know about you, but I would personally move the planks earlier in the routine if you're nauseous at that point. Again this is just me, but I can't hold myself suspended face down while nauseous and NOT vomit.

 

[Doublebase]

I don't know about you, but I would personally move the planks earlier in the routine if you're nauseous at that point. Again this is just me, but I can't hold myself suspended face down while nauseous and NOT vomit.

Probably not a bad idea. That completly limited my effort on that exercise.

 

[danzik17]

Or actually instead of planks, I've been using the decline bench in my gym and just holding my upper body tense while about parallel with the ground. I find it's more brutal than planks actually, and I love brutality.

Maybe it's because by the time I do planks my shoulders and arms are already dead, so they're already screaming at me for making them hold me steady.

 

[Doublebase]

My chest was screaming the next day after that workout. It must have been the medicine ball push-ups. I had never done them before.

 

[oneovercabin]

Try both hands on the medicine ball.

Also, try this set: Start with 1 pushup and immediately after get on your knees and have someone toss you a medicine ball (over your head), then toss it back. Repeat this in a pyramid up to 10 and then back down. Trust me, you will feel it when it's over.