SSC: W 6

Monday
Stretch - skipped!
Been super tired these last 3 days; getting up early for car shopping and Dr. appointment (frenotomy follow-up).  No time this morning; going to get a full night's rest tonight and pick up the pace again tomorrow.

Tuesday
Lever Pushups
1x7
1x5
Hanging Bent Leg Raises
2x15 - Progression Standard!  Did not see that coming.  Better get my hamstrings flexible or they're gonna start holding me back as I progress through this series.
VWC
15:15x6x12
Left arm was tight throughout - on the last set, strained something in left shoulder.

Wednesday
Stretch
Approx. 60 min

Thursday
Pistols
1x7
1x5
Uneven Pullups
2x3 - admittedly, the last rep of the last set (both sides) was questionable.
VWC
15:15x6x18

Friday
Stretch
Approx. 60 min.

Sunday
Spent Saturday in Oly, looking at reasons to move there.
Handstand Pushups
2x3
Bridges
2x10
Run - Skipped.  I don't know what happened to my knee, but it hurts.  Gonna err on the side of caution today.

SSC: W 5

Monday
Stretch
Approx. 60 min

Tuesday
Lever Pushups
2x6
Hanging Bent Leg Raises
1x13
1x10
VWC
15:15x6x14

Wednesday
Abbreviated because of the long frenotomy day.
Stretch
Approx. 30 min

Thursday
Uneven Pullups
1x3
1x2
Pistols
1x6
1x5
VWC - skipped!
I tried splitting my workout today, telling myself that I'd do the conditioning after work (trying to be more flexible about my time in the morning to help with the baby).  Of course, by the time I got home all I wanted to do was hang out with the wife, so the VWC didn't happen.

Friday
Stretch - yin yoga for spine via Eckhart Yoga.
Approx. 60 min
This was AMAZING.  I should do this every week.

Saturday
Handstand Pushups
1x3
1x2
Evening workout.  Today I am exhausted.  In the middle of a 15 day workweek, got up several hours early to car shop, weird food/water, and will be getting up early to car shop tomorrow.  Only didn't skip the whole thing because my HSPU's need major work.

SSC: W 4

Monday
Super Joints
Stretch
Approx. 60 min

Tuesday
Lever Pushups
2x5
Hanging Bent Leg Raises
1x12
1x10
VWC
15:15x6x14
Once again I see the effects of eating trash, avoiding water, and going to bed too late the night before a workout.

Wednesday
Stretch
Approx. 45 min.

Thursday
Pistols
1x7
1x6
Uneven Pullups
1x3
1x2 - Grip is the limiter, *especially* on my right side.  Additional gripwork should be done.                         VWC
15:15x6x18

Friday
Super Joints - abbreviated
Stretch
Approx. 40 min

Saturday
Run - 2 mi. work to home
Handstand Pushups
1x3
1x2
Bridges
2x8

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.