SSC: W 3

Monday
Put it off, put it off, put it off, skipped it.

Tuesday
Lever Pushups
2x5
Hanging Bent Leg Raises
1x13 - hammer grip
1x11
VWC
15:15x6x14

Wednesday
Super Joints
Stretch
Total time approx. 60 min

Thursday
Close Pullups
2x10 - Progression Standard!
Pistols
1x6
1x5
VWC
15:15x6x16

Friday
Super Joints
Stretch
Time:  60 min

Saturday
Run
2 mi - work to home
Handstand Pushups
1x3
1x2
Bridges
2x10

SSC: W2

Monday
Super Joints
Stretch
Total time approx. 50 min.

Tuesday
Lever Pushups
1x6
1x5
Hanging Bent Leg Raises
2x12
VWC
15:15x6x12

Wednesday
Super Joints
Stretch
Total time approx. 55 min.

Thursday
Close Pullups
2x8
Pistols
2x5
VWC
15:15x6x16

Friday
Super Joints - abbreviated
Stretch
Total time approx. 30 min

Saturday
Run
2 mi - home from work
Handstand Pushups
2x2 - no rep progress, but these felt stronger
Bridges
1x10
1x8

Strength Stretch Cardio: W1

3/3/14-3/9/14

Monday
Super Joints
Yoga - approx 30 minutes

Tuesday
Lever Pushups
2x5
Hanging Bent Leg Raises
2x11
VWC
15:15x6x16

Wednesday
Super Joints
Stretch
Approx. 50 min

Thursday
Close Pullups
1x8
1x7
Pistols
2x5
VWC
15:15x6x10 - Called it to save my hands; they are tender and near to ripping.

Friday
Stretch
Approx 40 min.

Stretch
Run
2 mi - work to home in the rain
Handstand Pushups
2x2
Bridges
1x6
1x8

A New Mindset

I'm getting older.

I'm not bitter about it, and my strength training will progress.  However, I need to change my routine to something more balanced.  For decades my focus has been strength - all heavy resistance training all the time.  I love it.  Because I was so single minded, two areas have suffered catastrophically:  flexibility and cardio.

Moving forward, I need to take a more balanced approach to my training.  All strength and no stretch has led me to a place where I always have areas that are so tight they cause discomfort and sometimes even pain.  Sometimes I'm so tight it interferes with daily activities like work or even walking.  All strength and no cardio means that I get winded climbing a flight of stairs and that my cardiovascular system is probably the weakest link in the chain that holds me back from being dead.

So!  New, balanced routine!  I'll still get just as much strength training in, but it will be scheduled smartly around flexibility and cardio training, like so:

Monday:  Stretch.  Yoga or more western style stretching, for at least 30 minutes (preferably an hour).
Tuesday:  Pushups, Leg Raises, and VWC
Wednesday:  Stretch at least 30 minutes
Thursday:  Pullups, Squats, VWC
Friday:  Stretch at least 30 minutes
Saturday:  Handstand Pushups, Bridges, Run and/or VWC
Sunday:  Off

Currently I work Fri-Sun.  I would like to get to where on these days (at least Fri and Sat) I run to and from work (total 4 mi/day).  However, it's cold and rainy this time of year, and I'm not a fucking Spartan.   I'll check the weather before I go to work, and do what I can.

Running is an optional activity every day of the week.  If I'm in the mood, or if Suzi wants to go, it's OK to add it in to the mix.

Veterano: W 47

Close Pullups
1x9
1x6
2x5
1x4

Veterano: W 46

Close Pullups
GtG style on a sleep-dep day
1x8
2x6
4X5

Bridges
GtG style
5x8
1x7

Handstand Pushups
1x2
1x3
3x2

Hanging Bent Leg Raises
GtG style
1x11
1x10
1x11
1x10?
1x10

Pistols
2x4
1x3
2x1

Lever Pushups

5x3

Veterano: W 45

Close Pullups
1x8
1x5
1x4
4x3

Bridges

1x8

1x9

2x8

Handstand Pushups

3x2

5x1

Hanging Bent Leg Raises
1x10
1x8
1x6
1x7
1x6
1x5

Pistols

1x5 - wobbly to the point of shittiness

1x3 - this is how I imagine drunkenness

3x3 - got off the carpet, found balance

Lever Pushups
6x3
3x1