I went on a short vacation back to the states (did some fun beach workout stuff - swimming, headstands, handstands, kipping hspu, l-sit, levers, planche work) and then got back and didn't really have organized workouts worth posting. While it was fun just messin around at playgrounds and sprinting I see that I have gained weight and need to add some discipline back in with eating and organized progression on the workouts. I got to use some of my old workout stuff while on vacation - heavy bag, sled, sledgehammer.. and man I miss those things. So I'm starting off with this metabolic circuit below (metabolic because it seems to rev up the system like crazy)
Monday 5/07 - inside, NBMT Things to note are probably that I did this workout wearing 3 layers of clothing - being warm gets me mobile. Also the HSPU - I tried them and the HS while looking at the opposite top walls corner and I think it did help with my form. I saw that on gymnastics wod website - http://gymnasticswod.com/content/crossf ... rkouts-pt2 - i do not kip on my HSPU though - strict form.. but I may add kipping once I'm tired.
Running Around ~8min
Band UA rows, face pulls, trap 3, rear delt flys, shoulder rom + stabilization, one arm pulls
CIRCUIT~ 3 times through
Handstand Holds [tapping off wall holds] x 2
Hip Bridge + Fire Hydrant Drill [10 reg, 10 single leg, 30 FHD] x 4
Back Lever & Skin the Cats (sup) Pullups (rotating between strict & btn) Tree HSPU & HS tapoffs Planche Tucking at Dip Bars, Pushups (some planche ideas -> http://www.youtube.com/watch?v=U96geCcNM4k - the tree slide down and bench raise = very good progression - trying the planche from a raised up surface (with a closed grip) may help as this is how I progressed to the floor L-Sit.. by doing a chair L-Sit) Reverse Row, FL Row, Inverted Pullup (at dip bars) Dip + Leg Raise & Spread L-SIT
This 2 times through Handstands (wall tap off holds) Front Lever (advanced tuck holds) Planche (in dip position and raising into tuck planche and trying to hold) L-Sit (in dip position playing around with foot movement in and out) Shadowboxing
This 2 times through HSPU + Pike Press - 6+5, 3+5 Pullup + Chinup - 5+5, 5+5 Pushup - 20, 20 FL Tuck Row - 10, 10
Wednesday 5/16 - outside, regular sneakers Haven't played tennis in over a year! I felt able to get anywhere on the court but maybe a little slow in direction change (agility) and backhand and serve was not pretty. Fun though. I'm thinking about a big change to the workouts - to launch me into the next phase of goals and such.. will I actually get some programming down? Funny: Enjoy. Fuckers.
Monday 5/21 - outside biked to big park then biked to playground too - NBMT Just working through some moves as I plan my plans and continue recovery. Kind of nursing a slight shoulder injury.
@ straight bar - jumping muscle ups, exlposive pullups (varying width grips), front lever, back lever (pro & sup grip~ much tougher or just not used to sup grip), skin the cats, pull over, front dips, chin ups, btn pull ups, fl tuck rows (pro & sup grip)
@ parallel bars - dips, L-sits to planche tucks, swings, dips + leg raise & spread, reverse row, one arm rowing (dif grips felt very good - feet on floor, angle with ground changes difficulty, seemed a very useful functional move), inverted pullups, batfink rows, pushups with some more rom on top of bars
Last edited by FeelGood on Wed May 23, 2012 10:28 pm, edited 2 times in total.
Post subject: Re: FeelGood's Workout Log
Posted: Mon May 21, 2012 7:25 pm
Joined: Sun Jun 21, 2009 1:27 am Posts: 2927 Location: Australia
Jeez you are thorough.
The leg lifts with open shoulders are pretty humbling eh? When I did my gymnastics coaching course they had stall bars, I had never got to use them before so the first thing I thought was 'let's see what the fuss is about with these' I tried the front and back support that Ido Portal has mentioned (on his blog maybe) and I couldn't do them and I could only manage 10 leg raises with a good tempo. Ever since then I have been pushing to get a set in our gymnastics area, my reasoning being that 'the kids will really benefit'. Now, that's funny
Don't stress about the supination on BL feeling hard for now, I had to push and push till my elbows were quite sore from it, then take some time off. After I started again I had no issues. I would also recommend not always doing the hardest variation you can, sometimes doing just german hangs for time will still provide some benefit.
Wednesday 5/23 - in and out - NBMT What started out as recovery and trying out some moves ended with a bit more. The deadlift isos is to help balance out the shoulder ~ feels great.
back bridge progressions and pike stretches band rows and maltese pulls stretching out shoulder, dislocates, band work tennis ball rolling stability ball stuff deadlift isos L-Sit - from ground over 20 secs (solid) Pushups Some bar work (pullups, chinups, back lever and hangs in sup grip (nice))
Thursday 5/24 - in - barefoot Just a quick one and I thought I could try posting more of these tiny workouts. Keeping it on the DL as my left shoulder and basically whole upper back/shoulder region can use a cool off. Thus, I will probably keep a lowerbody & core focus for a bit. First time going for more than 25 squats in a set - BT's log inspired me to try and build to higher rep squats. The modified sprinter sit-ups is alternating between any situp variety I think of.
2 sets of these Jumping Jacks - 50, 50 Back Extensions - 35, 35 Modified Sprinter Sit Ups - 20, 20 Side Crunch - 10, 10 Hindu Squats - 50, 50
kneeling back extension jump ~ kneel, head to floor, head back up, explode onto feet some stretching and tennis ball rolling