Sunday, March 17, 2013

Sunday the 17th


push ups 20,17,10 ----tired, dips and the 75 or whatever from yesterday.
chins on rings 3x8 ----rings much nicer than the grips on my suspension straps. +1 for the new wooden rings from


knees to side
rev. bench
rev. pullover
cobra dog scorpions
dirty dogs
neck mobz
table maker
straight bridge
glute bridge with block
playing with plough/shoulder stand
playing with back bridge

no counting of anything, just working the positions and movements.

nice, just recovery day. Rings (smaller diameter, better grip) seem to have relived the stress on my right elbow).

Saturday the 16th


push ups: 15/15/17/16/16 = 79
chins: 5/5/5/5/5/5 = 30

most of the day away from the house, few chances to chin.

We went to Goodwill, and I saw it: grimy and discolored, it's chrome speckled with rust, I finally found what I have been looking for for a couple of months: a walker! $4.99! It's awesome, after a thorough cleaning. Totally stable folding dip station. I am pleased.

Also bought the rest of the pieces for the Reverse Hyper, and 6cu ft of peat moss for the garden.

work: roll, stick, quads a little rough, but pretty good. Consistency is yielding results.

TGU 1x18#, 1x26# pretty good.
Hip Thrust, elev. 20
1LRDL 5x18#, 3x26#, 3x35#, 3x44# not too bad...a little unstable, but not bad.
Band good mornings red 10, black 10, rr 10, rb 10, bb 10 ---2xblack is a good tension.
face wall handstands 4x30s should not have done the last one, too tired to come down smoothly.
walker dips 6/5/5

walked the dogs to cool down.

good, not spectacular, 7 of 10

Friday the 15th

AM walked the dog.

push ups: 23,20,14
chins, straps: 5,5,5,4
chins, bar: 5,5


roll, already warmed from doing shit outside.


mtn. climber (out) 10
groiners 10
OHS band squats 10
back lunge 10
cossacks 10
1 leg squat off step 10

x2 I realize looking at Croman and Wolverine that I have a condition factor of zero! I will think about correcting this. Later.

top position hold, strap 3x10s
hor. row feet above shoulders 3x5
hanging leg raise 3x3

good one. A little tired, but good 7 of 10 for 'kinda lazy, but not too shabby'.

Tuesday March 12th

AM push up w/ one hand on a basketball 14, 14, 10, 10
GTG chins, neutral grip on straps 3 reps 10 sets ---going easy, right elbow is not exactly sore, but talking a little about things. switched to the straps, which I've never done, tough! Callouses were getting aggravated.

Walked the dogs most every day, haven't been mentioning it. Usually about a mile.


rolled, nothing painful today!

frog stretch
supermans 4x10s
hollows 20,20,15,10s
plank, strict 30s

handstands, face wall 30s x3!
1LRDL 10, 10, 10

Good, easy, peaceful. Really pleased that the handstands are getting easier. Need to start looking at how to kick up into one.

Monday March 11

AM push ups: 20, 17, 15, 14 GTG chins 3 reps, 11 sets by 8pm..

This may take a bit to figure out how to record....I think I will add the GTG work either late in the evening or the day after, don't know how late I'll keep doing sets.

warm: foam roll, ball work, peanut, band dislocates, OHS, and chest stretch.

squats x10, 10 --SLOW hams to calves with a full stop, pause, and up again, 60 second bottom rest at end.
mountain climbers x10, 10 --feet to outside of hand, pulse, pulse, switch
groiners x10, 20
cossacks x 10, 20
alt 1lrdl x10, 20
1 leg squat off step x 7,8

strap push/row 10,10

kb rdl 35# 5, 5 --really slow, braced as hard as possible...this is where I'm hurting my back: I think I was so much stronger that I didn't have to work so consciously to brace. Now I lose the brace, position slips, and the old CNS shuts me down to protect the spine. Should be an easy enough fix if I can keep my head on it. So I'll keep my damn head on it! These were fine, but really tough to keep everything locked in tight.

band good morning 1x10 --just reinforcing the above.

YTL + face pulls x 5

very good. 8 of 10 for what it was

Sunday, March 10, 2013

Sunday the 10th

Roll and stretch session, back hips and hams. The winner: piriformis! So damn sore I couldn't even touch it with the lacrosse ball...

Nothing particularly interesting except a set of squats with bottom position rest, then moving the feet a touch closer, repeat.4x10 with 60-90 seconds rest at the bottom of #10...felt great, nice on the back, knees crackly and creaky. This is a good one, I'll keep it.

Much assistance from the dog, cat going insane at the window- birds are making a nest on a downspout just outside her favorite place. Probably wont see her until fall except in the gym...

Saturday, March 9, 2013

Saturday March 9

back still achy, so took it easy.

push up 4x15 full rest between sets. In for some Somatics in a few minutes.