Horizontal Pulls (high bar)
1x30
1x25
1x10
I felt that I was going a little too fast on a lot of reps, so I really slowed it down on the last set. Still torching my forearms and neck way before my back even feels it.
Shoulderstand Squats
2x15
Wednesday, April 11, 2012
Monday, April 9, 2012
Good Behavior: W5 D1
Incline Pushups
3x40 (Progression Standard!)
Felt good. Hit progression standard 2 weeks in a row now, might move on next week. However, I might stay just to make them perfect.
Knee Tucks
1x20
1x17
1x10
What a difference doing these on the bathroom basin makes! Abs are so much more engaged. I feel like I'm finally getting a handle on this exercise.
3x40 (Progression Standard!)
Felt good. Hit progression standard 2 weeks in a row now, might move on next week. However, I might stay just to make them perfect.
Knee Tucks
1x20
1x17
1x10
What a difference doing these on the bathroom basin makes! Abs are so much more engaged. I feel like I'm finally getting a handle on this exercise.
Friday, April 6, 2012
Good Behavior: W4 D3
Straight Bridges (bent legs)
1x10
1x12
1x10 - various leg and arm positions
I found it impossible to do a single rep as depicted in the book, with arms straight down from shoulders to hips and legs straight out in front, so I did my reps with my knees bent. I experimented with starting from the finish position and found that when I dropped my ass down, it didn't rest between my hands like the picture shows. I wonder if this is due to my body shape, my lack of flexibility, my lack of strength, or if the heels are actually supposed to slide on the floor during this exercise. Whatever the reason, it's bent legs for me for at least another week.
Wall Handstands
1x42 seconds
1x35 seconds
Holy shit, this is harder than it sounds. The right arm is funny on this one: had a hard time keeping the elbow straight. Weak triceps, or congenital defect? Time will tell.
1x10
1x12
1x10 - various leg and arm positions
I found it impossible to do a single rep as depicted in the book, with arms straight down from shoulders to hips and legs straight out in front, so I did my reps with my knees bent. I experimented with starting from the finish position and found that when I dropped my ass down, it didn't rest between my hands like the picture shows. I wonder if this is due to my body shape, my lack of flexibility, my lack of strength, or if the heels are actually supposed to slide on the floor during this exercise. Whatever the reason, it's bent legs for me for at least another week.
Wall Handstands
1x42 seconds
1x35 seconds
Holy shit, this is harder than it sounds. The right arm is funny on this one: had a hard time keeping the elbow straight. Weak triceps, or congenital defect? Time will tell.
Wednesday, April 4, 2012
Good Behavior: W4 D2
Horizontal Pulls
1x25
1x20
1x15
After some reevaluation of last week's performance, I decided it would be best for me to move to a higher bar. Instead of the bar at hip level, I did this week's work at the bar that sits between my elbow and shoulder when I stand next to it. Again, my lats felt like they could do these for days on end, but my brachioradialis muscles were screaming after about 10 reps. Also, the muscles around my neck caught fire from holding my head stable throughout the reps. Form was much better though, and I was able to touch my chest to the bar on every rep.
Shoulderstand Squats
2x12
Had Suzi spot me for several reps on each set to help me find straight alignment. Felt pretty good. Still heavy on that one vertebrae that pokes out at the very base of my neck, right before the shoulder blades begin. Actually felt some muscle use/fatigue this time (besides the work in my arms from trying to hold my ass up): My lower core area was working pretty hard to straighten me out from the bottom of the rep. Inching forward.
1x25
1x20
1x15
After some reevaluation of last week's performance, I decided it would be best for me to move to a higher bar. Instead of the bar at hip level, I did this week's work at the bar that sits between my elbow and shoulder when I stand next to it. Again, my lats felt like they could do these for days on end, but my brachioradialis muscles were screaming after about 10 reps. Also, the muscles around my neck caught fire from holding my head stable throughout the reps. Form was much better though, and I was able to touch my chest to the bar on every rep.
Shoulderstand Squats
2x12
Had Suzi spot me for several reps on each set to help me find straight alignment. Felt pretty good. Still heavy on that one vertebrae that pokes out at the very base of my neck, right before the shoulder blades begin. Actually felt some muscle use/fatigue this time (besides the work in my arms from trying to hold my ass up): My lower core area was working pretty hard to straighten me out from the bottom of the rep. Inching forward.
Monday, April 2, 2012
Good Behavior: W4 D1
Incline Pushups
3x40 (Progression Standard!)
While more difficult than wall pushups, these really aren't too challenging (the book said they wouldn't be). I'm excited to move on to the next, but I might do these again next week because I'm intrigued by what the author says about conditioning tendons and ligaments... no promises though.
Knee Tucks
1x13
1x15
1x10
These continue to kick my ass. However, I tried the second and third sets today on the kitchen sink; WAY more comfortable, WAY more stable, and WAY more tension/feeling/focus on the abs (instead of feeling like I'm only working my hip flexors).
3x40 (Progression Standard!)
While more difficult than wall pushups, these really aren't too challenging (the book said they wouldn't be). I'm excited to move on to the next, but I might do these again next week because I'm intrigued by what the author says about conditioning tendons and ligaments... no promises though.
Knee Tucks
1x13
1x15
1x10
These continue to kick my ass. However, I tried the second and third sets today on the kitchen sink; WAY more comfortable, WAY more stable, and WAY more tension/feeling/focus on the abs (instead of feeling like I'm only working my hip flexors).
Friday, March 30, 2012
Good Behavior: W3 D3
Short Bridges
3x50 (Progression Standard!)
That's a lot of Short Bridges! Got pretty burny, but feels good. Ready to move on and keep developing some delicious spinal strength.
Crow Stands
1x Really damn close to a minute
1x A little more than a minute (Progression Standard!)
Progression Standard for this exercise is one minute. Wow, it takes something out of your wrists and triceps to pull that off! Bring on the next!
3x50 (Progression Standard!)
That's a lot of Short Bridges! Got pretty burny, but feels good. Ready to move on and keep developing some delicious spinal strength.
Crow Stands
1x Really damn close to a minute
1x A little more than a minute (Progression Standard!)
Progression Standard for this exercise is one minute. Wow, it takes something out of your wrists and triceps to pull that off! Bring on the next!
Wednesday, March 28, 2012
Good Behavior: W3 D2
Horizontal Pulls
1x10
1x8
1x5
Much tougher than I expected! My lats barely felt stimulated, but my biceps and forearms felt plenty. Difficult getting my chest all the way to the bar - most reps stopped about an inch short. Lots of progress to be made here, and I look forward to it.
Shoulderstand Squats
2x10
These are so tough. Today's set irritated my lower back. Still, some progress. I'll get to the Progression Standard eventually.
1x10
1x8
1x5
Much tougher than I expected! My lats barely felt stimulated, but my biceps and forearms felt plenty. Difficult getting my chest all the way to the bar - most reps stopped about an inch short. Lots of progress to be made here, and I look forward to it.
Shoulderstand Squats
2x10
These are so tough. Today's set irritated my lower back. Still, some progress. I'll get to the Progression Standard eventually.
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