Joined: Fri Feb 12, 2010 11:26 am Posts: 1954 Location: Tel Aviv
Tuesday - August 07 - 183lbs
HSPU 8 | 8 *PR
Pullups 18 | 18
Various Pushups √
FL Tuck Rows √
Notes - With the limited time recently this workout was done while cooking and eating. I baked some potatoes and portobello mushrooms (olive oil, cloves, salt, pepper, herbamare, garlic). Fried up some onions and tossed the baked potatoes and mushrooms in so > made some gnarly garlic mushroom mashed potatoes (with whole grain mustard ~ good texture). Side of Broccoli. Bunch of lightly fried shrimp (lemon pepper, sea salt).
Joined: Fri Feb 12, 2010 11:26 am Posts: 1954 Location: Tel Aviv
Wednesday - August 08 - 183lbs
Slow Pullups with top pause 5 | 5 | 5 | 5
Dips w/Leg Raise + Spread 5 | 5 | 5 | 5
Reverse Rows w/ pause 5 | 5 | 5 | 5
L-Sit √ | √ | √ | √
Free Handstand Tap-off tree Holds √ | √ | √ | √
Jog to Incline √ | √ | √ | √
Hill Jog + Hill Sprint 1+2 | 1+2 | 1+2 | 1+2
Jog to Playground √ | √ | √ | √
Stair Sprint in middle ^ of circuit √
Notes - Conditioning with almost no rest while my girlfriend was at her studio fitness class . Banana and homemade choc milk (milk, date honey, cocoa powder) after.. then my girl's homemade turkey burgers and broccoli. Trying out this (Kronung) highly rated instant coffee - enjoying it - http://www.amazon.com/Jacobs-Coffee-Kro ... ung+coffee
Long Warmup - jog, various style pushups, dynamic stretching, band activation
Upper BodyOne time through
Pullups 18 + 10 low bar
HSPU 7 + 10 pike press
Chinups 12 + FL adv tuck
Pushups 40
Pullups 11 + 10 low bar
HSPU 4 + 10 pike press
Core + Legs2 sets
Hanging Leg Raises (alt foot to opposite hand) 10 | 10
Kneeling Back Extension Jump+ 5 | 5
Shrimp Walk 10 | 10
Dragon Flag 5 | 5
Flag Progressions 3 bent leg each side | 3 bent leg each side
Headstand Reverse Leg Lift 4 | 4
Lil Cardio Finisher
Trail Run 20 min
Notes - Ate an egg benedict brioche with smoked salmon for brunch. That was good shit. Kneeling back extension jump is on knees hands behind head (whole time), bow head to ground, head back up, jump to feet, squat jump after landing. Jump over playground toys before alternating shrimp walk. Dragon Flag easy.. Reg side flag not easy. Found a nice trail run.
30 fire hydrant drill | 20 Hip Bridge + 20 single leg hb
Lower Back
40 back extensions | 40 back extensions
Abs > (10 sprinter sit ups + 20 side crunch + 20 reverse crunch + 50 flutter kicks)
100 | 100
Finisher How many in 5 min?
Band Chops 10 right + 10 left | 10 right + 10 left | 10 right + 10 left | 10 right + 10 left
Swings 10 | 10 | 10
Vertical Jump 10 | 10 | 10
Notes - My appetite is just killer lately.. will bring that weight down soon. Really enjoyed this workout.. kinda tossed in warmup work in with the 1st circuit.. also some rest from vertical work (no handstands, pullups). Very happy with the pushups, good form. For the Pull complex I used bands anchored from door bottom instead of like usual from pullup bar. This is actually pretty important as I have noticed a weakness in shoulder depression (especially while sleeping my shoulders tend to shrug). Pulling the bands from this low angle works the shoulders/scapula under load in a depressed retracted (down and back) position that felt very rehabilitative. This structural issue has come about since I have not been lifting anything heavy off the ground (deadlift). So I will be pulling from a low angle and trying to get in some more swings and deadlifts of some sort.
Hit the bag few minutes (5-10) of punches, kicks, elbows, knees = fun
Notes - I held a fl straddle for a bit - cool. Also I'm close to holding adv tuck planche which feels like a gigantic step. I am going to GTG with the Front Lever - I think it lends itself well to this and I want to own it. Surprised that I'm doing so well at this weight.. if I was 170 below and could maintain strength my numbers could really be good....
Joined: Fri Feb 12, 2010 11:26 am Posts: 1954 Location: Tel Aviv
Friday - August 17 - 185lbs
Park Fun free handstand holds, kipping hspu, elbow lever, front lever raises and adv tuck holds, frisbee, football, soccer
then later at home..
Isometric + Slow pullup singles, chinup singles, pushup singles, tons of wall presses (standing close to a wall and pressing out at different angles) all generally using at least 3 positions.
Front Lever Progressions raising into full front lever and straddle (holding for half a sec) and some untimed adv tuck holds
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. Banana and homemade choc milk (milk, date honey, cocoa powder) after.. then my girl's homemade turkey burgers 
and broccoli. Trying out this (Kronung) highly rated instant coffee - enjoying it -