ConsiderPhlebas Posted June 11, 2018 Author Share Posted June 11, 2018 (edited) 6/11/18 - 8.5 hr sleep 8AM Assisted OAC (finger method) (ring + pinky) - 2 (middle + ring) - 3x3 Assisted OAC (strap method - 2 fists down the strap) - 3x3 Assisted OAC (finger method - index, middle ring) - 1x5 - Total volume of 25 reps each side. I have to run to work. I have to say that the strap method is superior to finger assistance. I will definitely be moving towards the strap method for future one arm strength workouts. 6/13/18 - 7 hr sleep 730AM 3x10 scapular activations Ring Chins - BWx5, 35x3, 75x5 (none left in tank), 50x8,4, 25x7,6 Ring Dips (L-Sit RTO at top) - 5, 5 Ring Dips (RTO at top) - 5 Ring arc row (pull to hip) - 4x12 Alternating DB Curls - 35x4x8 One Arm static hold - 2x15seconds each side 6/14/18 - 7.5 hr sleep 730AM Warm up - 2x10 bodyweight squat, hip openers for 5 minutes Front Squat - 45x5, 135x5, 175x1 (I was going to do 5x5 but I felt something tweak, QL or gluteus medius?) 20 min myofascial release Reverse hypers - 4x25 10 minute stretching 6/15/18 - 7 hr sleep 1130AM Assisted OAC (strap method - 3 fists down on assisting arm) - 5x3 (personal record) Assisted OAC (strap method - 1 fist down) - 5 Hit the total 20-30 reps of volume and taking it easy. 20 reps total this time, really tough workout. No sets were to failure of course. Going to failure is not conducive for weighted pull up strength. Always leave a rep in the tank. Sunday will be a grip training day and high rep pull ups. I got some sweet atomik holds for REALLY cheap, like 25% normal MSRP off of eBay so I am pretty excited to set them up this weekend. 6/17/18 - 8 hr sleep 1PM Neutral grip pull ups - 4x11 Edited June 17, 2018 by ConsiderPhlebas Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted June 19, 2018 Author Share Posted June 19, 2018 (edited) 6/19/18 - 8.5 hrs sleep 830AM Assisted OAC (strap method - 3 fist) - 4x4 Assisted OAC (strap method - 2 fist) - 2x3 8PM - 30 minutes of mobility, stretching, myofascial release 6/20/18 - 7 hr sleep 7AM 10 minute countdown - KB Swings @24kg 7:15 - 105 reps 5:08 - 25 reps 3:54 - 15 reps 2:45 - 15 reps 1:54 - 15 reps 0:59 - 15 reps 0:00 - 21 reps => 211 KB Swings (53#) in 10 minutes - Hit a PR! My ass is so ridiculously pumped now - Stretch for 15 min 6/21/18 - 7 hr sleep 730AM 2x10 scapular activations Ring Chins - BWx5, 35x3, 70x5, 55x3x5 (Definitely have 1 more rep in the tank with 70, probably can do 2 more actually - 70x7, I definitely can't do more than 75x5 though, that was really hard last week. I will continue to alternate high rep chin days, strap assisted OAC for one arm specific strength work, as well as weighted chins. I think I'll just have to keep attacking the weighted chins. I may start adding in one arm lat pull down into my routine. I may be switching jobs soon so the new work gym will probably have a lat pull down machine.) Mixed grip chins - 2x5 (each side) 360 pull (advanced tuck progression) - 3 reps One arm hang - 2x12 seconds each side Two arm hang - 20 seconds **Update** - After doing some calculations: - I weighed in at about 177.5 today. I will need to drop to 176 lbs, and will normal clothing, shoes, + chain dip belt, add 84 lbs and do it for 5 reps. This will put me at the required 50% bodyweight chin added x 5 reps. A milestone seen often on Reddit for OAC training success. Edited June 21, 2018 by ConsiderPhlebas Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted June 25, 2018 Author Share Posted June 25, 2018 (edited) 6/25/18 - 7 hr sleep 2x10 scapular activations + 5 pull ups Assisted OAC (3 fist lengths) - 4x5 [for this workout and onward, taking more rest in between arms to recover more] Ring Row - 4x10 6/27/18 - 7.5 hr sleep 2x10 two arm scapular activations + 5 one arm scapular activations each side Ring Chins - BWx5, 35x3, 70x6, 60x5, 50x2x5, 25x8 Ring Row - 5x10 Alternating DB Curls @ 30lb - 3 sets (RPE 7.5) Edited June 27, 2018 by ConsiderPhlebas Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted July 3, 2018 Author Share Posted July 3, 2018 (edited) 7/3/18 - 7 hr sleep 730AM 2x10 scapular activations Assisted OAC (4 fist lengths) - 7x2 Assisted OAC (2 fist lengths) - 5 Side to side pull ups (neutral grip) - 10 7/5/18 - 8 hr sleep 830AM 2x10 scapular activations + 5 pull ups Assisted OAC (4 fist lengths) - 5x3 Assisted OAC (2 fist lengths) - 5 Mixed grip chins - 5 each side 7/7/18 - 8 hr sleep 8PM Neutral grip chins - 3x5, 5x8 Edited July 8, 2018 by ConsiderPhlebas Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted July 9, 2018 Author Share Posted July 9, 2018 (edited) 7/9/18 - 8 hr sleep 8AM 2x10 scapular activations + 5 pull ups Assisted OAC (4 fist lengths) - 4x4 Assisted OAC (2 fist lengths) - 2x4 15 minutes hip stretching 7/10/18 - 7 hr sleep 8AM 100 KB Swings @24kg in 5 minutes 7/11/18 - 6 hr sleep 730AM 2x10 scapular retractions (175 lbs naked, 1.5 lb clothing + shoes, 1 lb dip belt - these are not counted below) Ring Chin - BWx5, 40x3, 80x4, 55x7, 55x5, 30x7 Ring Dips (RTO at top) - 3x5 Ring arc rows - 5x10 Standing DB Curls (strict) - 2 sets (RPE 7.5) One arm scapular retractions (each side) - 6, 4, 3 7/13/18 - 7 hr sleep 9AM - Pretty bummed since I wanted to deadlift today but couldn't make it to the gym, oh well 2x15 scapular retractions Neutral grip chins - 8x8 Edited July 13, 2018 by ConsiderPhlebas Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted July 16, 2018 Author Share Posted July 16, 2018 (edited) 7/16/18 - 7.5 hr sleep 830AM 2x10 scapular retractions + 5 pull ups Assisted OAC (4 fist lengths, strap) - 5x4 7/17/18 - 7 hr sleep 9AM 100 KB Swings @24kg - 4x25 7/18/18 - 7 hr sleep 730AM 2x10 scapular retractions (176 lbs naked, 1.5 lb clothing + shoes, 1 lb dip belt - these are not counted below) Ring Chin - BWx5, 45x3, 85x4, 60x2x5, 35x8,6 Barbell Row - 135x4x5 (very strict) One arm scapular retraction (assisted with 3 second pause) - 3x4 DB Curls - 20x10, 40x5, 30x7 7/20/18 - 6 hr sleep 730AM 2x10 scapular activations + 1 archer pull up each side Assisted OAC (rings, 5 fist lengths on bjj belt) - 5x3 (last set was almost to failure, oops) Ring Dip (RTO at top) - 6, 6, 4 German hang - 2x20seconds Ring row - 2x12 Edited July 20, 2018 by ConsiderPhlebas Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted July 23, 2018 Author Share Posted July 23, 2018 (edited) 7/23/18 - 7 hr sleep 1215PM 2x12 scapular activations + 5 pull ups Assisted OAC (rings, 5 fist lengths on bjj belt) - 6x3 (last set was to failure, didn't mean to go to failure...) One Arm Ring Row - 3x5 7/24/18 - 7 hr sleep 1PM (20 min workout total) 150 KB Swings in 9 min with 24kg kettlebell Pistols - 3x5 (each side) Reverse Lunges - 2x15 (each side) - I could have done 3x10 or 8x5 for pistols, decided I need to build volume slowly over time before adding more intensity. Legs and glutes are weak. Consistency is king. 7/26/18 - 6.5 hr sleep 9AM 2x10 scapular activations + 5 arching pull in Mixed grip chin - 10, 5 (each side - I stopped my sets early as I was feeling my left chest/bicep tendon tie in was inflamed, going by feel. It's possible that Monday's session aggravated it a bit due to the negatives on the last rep of each set, I would hold myself at 135degree flexion for a few seconds without assistance) Arc ring row - 3x10 (stretch pec between sets) Ring row - 3x10 (german hang between sets) BB curl - 3x10 (hang from bar between sets) - 20 minute myofascial release of scapular region, deep stretching of shoulder complex and lat muscles 7/28/2018 - 7.5 hr sleep 930AM 200 KB swings in 12.5 min with 24kg 10 min stretching Edited July 30, 2018 by ConsiderPhlebas Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted July 30, 2018 Author Share Posted July 30, 2018 (edited) 7/30/2018 - 8 hr sleep 1230PM 2x10 scapular activations Assisted OAC (5 fist lengths, rings) - 4x3 (slow negative) Mixed grip ring chins - 2x4 Ring dips (RTO at top) - 3x6 One arm ring row (bent legs) - 5 Arc ring row - 2x5 RTO ring push ups - 5 Ring push ups (RTO at top) - 2x6 8/2/2018 - 7.5 hr sleep 1230PM 2x10 scapular activations Mixed grip chin ups (switch hands each rep, total reps) - 3x10 Ring dips (RTO at top) - 3x7 Arc ring row - 3x10 Ring push ups (RTO at top) - 10, 10, 8 Alternating DB Curls (35lb) - 8, 8, 6 (each side) Edited August 2, 2018 by ConsiderPhlebas Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted August 7, 2018 Author Share Posted August 7, 2018 (edited) 8/6/2018 - 7 hr sleep 530PM 2x10 scapular activations + 5 pull ups Assisted OAC (6 fist lengths, strap) - 5x2 MGCU (total reps) - 10, 8 Ring dips (RTO at top) - 4x5 8/7/18 - 7.5 hr sleep 1015AM Double KB Front Squat (2x24kg) - 10x5 (14:52) 8/9/18 - 6.5 hr sleep 8AM 2 inch vertical pipe bomb pull ups - 3x5 (grip strength weak, no chalk as well) MGCU (total reps) - 3x10 Ring dips (RTO at top) - 8, 6, 5, 5 Ring face pulls - 5x12 Alternating DB Curls (DBs, each side) - 2x6 Edited August 9, 2018 by ConsiderPhlebas Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted August 13, 2018 Author Share Posted August 13, 2018 (edited) 8/13/2018 - 6.5 hr sleep 9AM 2x10 scapular activations + 5 pull ups MGCU (total reps) - 4 Assisted OAC (6 fist lengths, strap) - 6x2 MGCU (total reps) - 2x8 8/14/2018 - 6 hr sleep 930AM 2x10 scapular activations + 5 skin the cats Inverted hang to advanced tuck front lever - 3x5 Pike Pull Throughs - 3x8 8/15/2018 - 8 hr sleep 930AM 2x10 scapular activations Ring support hold for 20 sec German hang for 20 sec Ring Dips (RTO at top - 2020 tempo) - 8, 7, 4, 3 8/17/2018 - 8 hr sleep 9AM 2x10 scapular activations + 5 skin the cat MGCU (total) - 12, 12, 6, 6, 6 Arc ring row - 3x8 Ring row - 3x10 8/18/2018 - 8 hr sleep 12PM 200 push ups Edited August 19, 2018 by ConsiderPhlebas Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted August 21, 2018 Author Share Posted August 21, 2018 (edited) 8/20/18 - 7 hr sleep 4PM Mindful Mover - functional movement screening - Spent lot of time recording different movements for strength (bent arm and straight arm), mobility, flexibility. I hired a guy to train me for the next 6-8 weeks. We'll see how this goes. 8/22/18 - 6.5 hr sleep 830AM 10 scapular activations + 5 arching pull in + 5 skin the cat False grip pull ups - 5x5 MGCU (total) - 12, 6, 6 Ring dips (RTO at top) - 8, 8, 8, 4 Arc ring row - 2x10 False grip ring row - 2x10 8/26/18 - 8 hr sleep 9AM Ring chins (hollow body) - 10, 8, 9, 8, 7, 6 Edited August 30, 2018 by ConsiderPhlebas Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted August 29, 2018 Author Share Posted August 29, 2018 (edited) 8/29/18 - 6.5 hr sleep 830AM -- Handstand -- A1 Wrist Series 1x10-15 Each B1 Shoulder Mobility 1x10-12 of each C1 Heel Pull rebalance 4x1-10 reps ---Rest as much as needed--- C2 Toe Pull rebalance 4x1-10 reps 430PM ------------- Straight Arm Strength ------------- A1 Pike Pull Through 3x8 (4,0,1,0) Rest 2 minutes A2 Arching Pull In 3x8 (4,0,1,0) 8/30/18 - 6.5 hr sleep 215PM ------------- Handstand ------------- A1 Wrist Series 1x10-15 Each B1 Shoulder Mobility 1x10-12 of each C1 Heel Pull rebalance 4x1-10 reps ---Rest as much as needed--- C2 Toe Pull rebalance 4x1-10 reps ------------------ LEGS ------------------- A1 Back Squat 135x8,4 (4,0,1,0) [terminated squats early...back was going to spasm] Rest 4 minutes B1 Dumbbell Split Squat 3x10 each side (4,0,1,0) [15 lb dumbbells] Rest 60s B2 Natural Leg Curl 3x10 (4,0,1,0) [ used GHR but bent from the knees and at the hips to make it much easier, didn't have a spotter] C1 Dumbbell Poliquin Step-Up 3x12 (1,0,1,0) - no weight Rest 30s C2 Horizontal Back Extension 3x12 (4,0,1,0) - no weight Rest 30s C3 Shin Raise 3x12 (2,0,1,0) D1 Cooldown. 3 minutes each Shaking, Breathing, Stretching 8/31/18 - 7.5 hr sleep 915AM ------------- Handstand ------------- A1 Wrist Series 1x10-15 Each B1 Shoulder Mobility 1x10-12 of each C1 Heel Pull rebalance 1x1-10 reps ---Rest as much as needed--- C2 Toe Pull rebalance 1x1-10 reps --------------BENT ARM STRENGTH-------------- A1 Leaned Forward Pushup 3x8(4,0,1,0) Rest 2 minutes A2 Mixed Grip Chin Up 3x8 total reps (3,0,1,0) B1 Headstand Pushup Variation 3x10,8,8 (4,0,1,0) (first set was feet elevated, last two sets were piked) Rest 90s B2 Supinated Ring Row 3x10 (3,0,1,0) C1 Incline Triceps Extension 3x12 (2,0,1,0)[15 lb dumbbells] Rest 60s C2 Reverse Scott Curl 3x12 (2,0,1,0) [10 lb dumbbells] D1 Cooldown. 3 minutes each Shaking, Breathing, Stretching 330PM --------------MOBILITY-------------- Warm Up 1x60s of each Posterior Hip Stretch Froggy Stretch SFBL stretch A1 Pigeon Stretch 3x30-45s Rest 60s A2 Internal Rotation Stretch 3x10 reps each leg B1 Diagonal Stretch 3x8-10 reps + 10s final hold on last rep Rest 30s B2 Jefferson Curl 3x8-10 Rest 30s B3 Weighted Butterfly 3x8-10 reps + 10s final hold on last rep Edited September 11, 2018 by ConsiderPhlebas Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted September 5, 2018 Author Share Posted September 5, 2018 (edited) 9/5/18 - 7 hr sleep 11AM ------------- Handstand ------------- A1 Wrist Series 1x10-15 Each B1 Shoulder Mobility 1x10-12 of each C1 Heel Pull rebalance 4x1-10 reps ---Rest as much as needed--- C2 Toe Pull rebalance 4x1-10 reps 2PM ------------- Straight Arm Strength ------------- A1 Pike Pull Through 3x9 (4,0,1,0) Rest 2 minutes A2 Arching Pull In 3x9 (4,0,1,0) B1 Wall Planche Press 3x8,7,4 (3,0,1,0) Rest 60s B2 One Arm Pull In 3x12 (last set was assisted with strap, second set was broken into 7 + 5) (1,0,1,0) C1 Elbow On Knee External Rotation 3x15 each arm (4,0,1,0) (used water bottle) Rest 30s C2 Unilateral Trap-3 Raise 3x15 each arm (4,0,1,0) (used water bottle) D1 Cooldown. 3 minutes each Shaking, Breathing, Stretching 9/6/2018 - 7 hr sleep 930AM ------------- Handstand ------------- A1 Wrist Series 1x10-15 Each B1 Shoulder Mobility 1x10-12 of each C1 Heel Pull rebalance 3x1-10 reps ---Rest as much as needed--- C2 Toe Pull rebalance 3x1-10 reps --------------LEGS-------------- A1 Back Squat 95x10,10,10 (4,0,1,0) Rest 4 minutes B1 Dumbbell Split Squat 3x11 each side (4,0,1,0) (15 lb dumbbells0 Rest 60s B2 Natural Leg Curl 3x10 (4,0,1,0) C1 Dumbbell Poliquin Step-Up 3x12 (1,0,1,0) Rest 30s C2 Horizontal Back Extension 3x12 (4,0,1,0)( Rest 30s C3 Shin Raise 3x12 (2,0,1,0) D1 Cooldown. 3 minutes each Shaking, Breathing, Stretching 9/7/18 - 7 hr sleep 215PM ------------- Handstand ------------- A1 Wrist Series 1x10-15 Each B1 Shoulder Mobility 1x10-12 of each C1 Heel Pull rebalance 2x1-10 reps ---Rest as much as needed--- C2 Toe Pull rebalance 2x1-10 reps --------------BENT ARM STRENGTH-------------- A1 Leaned Forward Pushup 3x9 (4,0,1,0) Rest 2 minutes A2 Mixed Grip Chin Up 3x9,8,8 (3,0,1,0) B1 Pike Press 3x10 (4,0,1,0) Rest 90s B2 Supinated Ring Row 3x11 (3,0,1,0) C1 Incline Triceps Extension 3x12 (2,0,1,0)[15 lb dumbbells] Rest 60s C2 Reverse Scott Curl 3x13 (2,0,1,0) [10 lb dumbbells] D1 Cooldown. 3 minutes each Shaking, Breathing, Stretching Edited September 11, 2018 by ConsiderPhlebas Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted September 11, 2018 Author Share Posted September 11, 2018 (edited) 9/10/18 - 8 hr sleep 5PM ------------- Handstand ------------- A1 Wrist Series 1x10-15 Each B1 Shoulder Mobility 1x10-12 of each C1 Heel Pull rebalance 2x1-10 reps ---Rest as much as needed--- C2 Toe Pull rebalance 2x1-10 reps ------------- Straight Arm Strength ------------- A1 Pike Pull Through 2x10,8 (4,0,1,0) Rest 2 minutes A2 Arching Pull In 2x10,9 (4,0,1,0) B1 Wall Planche Press 2x6 (3,0,1,0) Rest 60s B2 One Arm Pull In 2x12 (first half unassisted, second half of sets assisted) (1,0,1,0) C1 Elbow On Knee External Rotation 2x12 each arm (4,0,1,0) (used water bottle) Rest 30s C2 Unilateral Trap-3 Raise 2x12 each arm (4,0,1,0) (used water bottle) 9/11/18 - 8 hr sleep 930AM ------------- Handstand ------------- A1 Wrist Series 1x10-15 Each B1 Shoulder Mobility 1x10-12 of each C1 Heel Pull rebalance 3x1-10 reps ---Rest as much as needed--- C2 Toe Pull rebalance 3x1-10 reps --------------LEGS-------------- A1 Back Squat 115x8,8 (4,0,1,0) Rest 4 minutes B1 Dumbbell Split Squat 2x10 each side (4,0,1,0) (15 lb dumbbells0 Rest 60s B2 Natural Leg Curl 2x10 (4,0,1,0) C1 Dumbbell Poliquin Step-Up 2x12 (1,0,1,0) Rest 30s C2 Horizontal Back Extension 2x12 (4,0,1,0)( Rest 30s C3 Shin Raise 2x12 (2,0,1,0) D1 Cooldown. 3 minutes each Shaking, Breathing, Stretching --------------MOBILITY-------------- Warm Up 1x60s of each Posterior Hip Stretch Froggy Stretch SFBL stretch A1 Pigeon Stretch 3x30-45s Rest 60s A2 Internal Rotation Stretch 3x10 reps each leg B1 Diagonal Stretch 3x8-10 reps + 10s final hold on last rep Rest 30s B2 Jefferson Curl 3x8-10 Rest 30s B3 Weighted Butterfly 3x8-10 reps + 10s final hold on last rep 9/12/18 - 7 hr sleep 2PM ------------- Handstand ------------- A1 Wrist Series 1x10-15 Each B1 Shoulder Mobility 1x10-12 of each C1 Heel Pull rebalance 2x1-10 reps ---Rest as much as needed--- C2 Toe Pull rebalance 2x1-10 reps --------------BENT ARM STRENGTH-------------- A1 Leaned Forward Pushup 2x10,8 (4,0,1,0) Rest 2 minutes A2 Mixed Grip Chin Up 2x9,8 (3,0,1,0) B1 Pike Press 2x10 (4,0,1,0) Rest 90s B2 Supinated Ring Row 2x10 (3,0,1,0) C1 Incline Triceps Extension 2x15 (2,0,1,0)[15 lb dumbbells] Rest 60s C2 Reverse Scott Curl 2x15 (2,0,1,0) [10 lb dumbbells] D1 Cooldown. 3 minutes each Shaking, Breathing, Stretching 9/13/18 - 8 hr sleep 1PM 30 minutes of LISS (incline treadmill at 140 beats per minute) --------------MOBILITY-------------- Warm Up 1x60s of each Posterior Hip Stretch Froggy Stretch SFBL stretch A1 Pigeon Stretch 3x30-45s Rest 60s A2 Internal Rotation Stretch 3x10 reps each leg B1 Diagonal Stretch 3x8-10 reps + 10s final hold on last rep Rest 30s B2 Jefferson Curl 3x8-10 Rest 30s B3 Weighted Butterfly 3x8-10 reps + 10s final hold on last rep 9/15/18 - 8 hr sleep 1PM ------------- Straight Arm Strength ------------- A1 Pike Pull Through 3x8 (4,0,1,0) Rest 2 minutes A2 Arching Pull In 3x8 (4,0,1,0) B1 Wall Planche Press 3x8,8,6 (3,0,1,0) Rest 60s B2 One Arm Pull In 3x15 (1,0,1,0) C1 Elbow On Knee External Rotation 3x15 each arm (4,0,1,0) (2.5 lbs) Rest 30s C2 Unilateral Trap-3 Raise 3x15 each arm (4,0,1,0) (2.5 lbs) D1 Cooldown. 3 minutes each Shaking, Breathing, Stretching 9/16/18 - 7 hr sleep 1PM --------------LEGS-------------- A1 Back Squat 3x8 (4,0,1,0) (115 lbs) Rest 4 minutes B1 Dumbbell Split Squat 3x12 each side (4,0,1,0) (5 lb dumbbells) Rest 60s B2 Natural Leg Curl 3x8 (4,0,1,0) C1 Dumbbell Poliquin Step-Up 3x12 (1,0,1,0) Rest 30s C2 Horizontal Back Extension 3x12 (4,0,1,0)( Rest 30s C3 Shin Raise 3x12 (2,0,1,0) D1 Cooldown. 3 minutes each Shaking, Breathing, Stretching 9/17/18 - 7 hr sleep 2PM ------------- Handstand ------------- A1 Wrist Series 1x10-15 Each B1 Shoulder Mobility 1x10-12 of each C1 Heel Pull rebalance 2x1-10 reps ---Rest as much as needed--- C2 Toe Pull rebalance 2x1-10 reps --------------BENT ARM STRENGTH-------------- A1 Leaned Forward Pushup 3x8 (4,0,1,0) Rest 2 minutes A2 Mixed Grip Chin Up 3x8 (3,0,1,0) B1 Pike Press 3x10 (4,0,1,0) Rest 90s B2 Supinated Ring Row 3x10 (3,0,1,0) C1 Incline Triceps Extension 3x15,12,12 (2,0,1,0)[15 lb dumbbells] Rest 60s C2 Reverse Scott Curl 3x15,15,12 (2,0,1,0) [15 lb dumbbells] D1 Cooldown. 3 minutes each Shaking, Breathing, Stretching Edited September 20, 2018 by ConsiderPhlebas Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted October 6, 2018 Author Share Posted October 6, 2018 9/28/18 - 8 hr sleep 330PM --------------LEGS-------------- A1 Pistols 3x8 (4,0,1,0) (first set unassisted Rest 4 minutes B1 Dumbbell Split Squat 3x12 each side (4,0,1,0) (15 lb dumbbells) Rest 60s B2 Natural Leg Curl 3x10 (4,0,1,0) C1 Dumbbell Poliquin Step-Up 3x12 (1,0,1,0) Rest 30s C2 Horizontal Back Extension 3x12 (4,0,1,0)( Rest 30s C3 Shin Raise 3x12 (2,0,1,0) D1 Cooldown. 3 minutes each Shaking, Breathing, Stretching 9/29/18 - 8 hr sleep 930AM --------------BENT ARM STRENGTH-------------- A1 Leaned Forward Pushup 3x8 (4,0,1,0) Rest 2 minutes B1 Pike Press 3x10 (4,0,1,0) Rest 90s B2 Supinated Ring Row 3x10 (3,0,1,0) C1 Incline Triceps Extension 3x15,12,12 (2,0,1,0)[15 lb dumbbells] Rest 60s C2 Reverse Scott Curl 3x15,15,12 (2,0,1,0) [15 lb dumbbells] D1 Cooldown. 3 minutes each Shaking, Breathing, Stretching Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted October 6, 2018 Author Share Posted October 6, 2018 (edited) 10/3/18 - 8 hr sleep 730AM - Test all functional movement patterns for the next cycle from my trainer -------------MOBILITY-------------- Warm Up 1x60s of each Posterior Hip Stretch Froggy Stretch SFBL stretch A1 Pigeon Stretch 3x30-45s Rest 60s A2 Internal Rotation Stretch 3x10 reps each leg B1 Diagonal Stretch 3x8-10 reps + 10s final hold on last rep Rest 30s B2 Jefferson Curl 3x8-10 Rest 30s B3 Weighted Butterfly 3x8-10 reps + 10s final hold on last rep 10/4/18 - 8 hr sleep 7AM ------------- Handstand ------------- A1 Wrist Series 1x10-15 Each B1 Shoulder Mobility 1x10-12 of each C1 Heel Pull rebalance 3x1-10 reps ---Rest as much as needed--- C2 Toe Pull rebalance 3x1-10 reps ------------- Straight Arm Strength ------------- A1 Pike Pull Through 3x8 (4,0,1,0) Rest 2 minutes A2 Arching Pull In 3x8 (4,0,1,0) B1 Wall Planche Press 2x8 (3,0,1,0) Rest 60s B2 One Arm Pull In 2x8 (1,0,1,0) C1 Elbow On Knee External Rotation 2x15 each arm (4,0,1,0) (5 lbs) Rest 30s C2 Unilateral Trap-3 Raise 2x15 each arm (4,0,1,0) (5 lbs) D1 Cooldown. 3 minutes each Shaking, Breathing, Stretching 10/5/18 - 8 hr sleep 630AM --------------LEGS-------------- A1 Back Squat 135x8,8 (4,0,1,0) Rest 4 minutes B1 Dumbbell Split Squat 3x12 each side (4,0,1,0) (15 lb dumbbells0 Rest 60s B2 Natural Leg Curl 3x10 (4,0,1,0) C1 Dumbbell Poliquin Step-Up 2x12 (1,0,1,0) Rest 30s C2 Horizontal Back Extension 2x12 (4,0,1,0)( Rest 30s C3 Shin Raise 2x12 (2,0,1,0) D1 Cooldown. 3 minutes each Shaking, Breathing, Stretching 10/7/18 - 7 hr sleep 11AM ------------- Handstand ------------- A1 Wrist Series 1x10-15 Each B1 Shoulder Mobility 1x10-12 of each C1 Heel Pull rebalance 3x1-10 reps ---Rest as much as needed--- C2 Toe Pull rebalance 3x1-10 reps 4PM --------------BENT ARM STRENGTH-------------- A1 Leaned Forward Pushup 3x8 (4,0,1,0) Rest 2 minutes B1 Pike Press 3x10 (4,0,1,0) Rest 90s B2 Supinated Ring Row 3x10 (3,0,1,0) Edited October 13, 2018 by ConsiderPhlebas Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted October 10, 2018 Author Share Posted October 10, 2018 (edited) 10/8/18 - 7 hr sleep 630AM 30 minutes cardio, 20 minutes sauna 10/9/18 - 7 hr sleep 7AM - Program 2 begins! ------------- Handstand ------------- A1 Wrist Series 1x10-15 Each B1 Shoulder Mobility 1x10-12 of each C1 Heel Pull rebalance 2x1-10 reps ---Rest as much as needed--- C2 Toe Pull rebalance 2x1-10 reps --------------STRAIGHT ARM STRENGTH-------------- A1 Pike Pull Through 4x4 reps (4,0,1,1) Rest 2 minutes A2 Arching Pull In + Leg Lift 4x4 (4,0,1,1) B1 Half Press Variation 3x6 reps (3,0,1,0) Rest 60s B2 One Arm Pull In 3x6 reps each hand (1,0,1,1) C1 Elbow On Front Elbow On Knee External Rotation 2x12 (3,0,1,0) Rest 60s C2 Unilateral Trap-3 Raise 2x12 (3,0,1,0) Cooldown 10/10/18 - 7 hr sleep 7AM --------------LEGS-------------- A1 Back Squat 4x6 reps (4,1,1,0) (135 lbs) Rest 4 minutes B1 Dumbbell Lunge 3x6 each leg (3,0,1,0) (15 lb dumbbells) Rest 60s B2 Natural Leg Curl 3x6 reps (3,1,1,0) C1 Dumbbell Front Step Up 3x10 (1,0,1,0)(20 lb dumbbells) Rest 45s C2 RDL 3x8 (3,0,1,0)(60 lb dumbbells ) D1 Unilateral Calf Raise 2x10-12 each leg (2,0,1,0) 10/11/18 - 6.5 hr sleep 645AM ------------- Handstand ------------- A1 Wrist Series 1x10-15 Each B1 Shoulder Mobility 1x10-12 of each C1 Heel Pull rebalance 2x3 reps ---Rest as much as needed--- C2 Toe Pull rebalance 2x3 reps --------------BENT ARM STRENGTH-------------- A1 HSPU Variation 4x4 reps (4,1,1,0) Rest 2 minutes A2 One Arm Assisted Chin 4x4 each arm (4,0,1,1) (assisting hand - 2 fist lengths down strap) B1 Leaned Forward Pushup 3x6 reps (3,1,1,0) Rest 90s B2 Arc Row 3x6 (3,0,1,0) C1 Overhead Triceps Extension 3x10,10,8 reps (2,0,1,0) (25 lb dumbbells) Rest 60s C2 Supinated Seated Curl 3x8 reps (2,0,1,0) (25 lb dumbbells) Cooldown 10/12/18 - 6.5 hr sleep 630AM 30 minutes cardio 3x12 TRX face pulls (3,0,1,1) - 8 min of hot sauna - followed by ice cold shower - 10/13/18 - 8.5 hr sleep 9AM ------------- Handstand ------------- A1 Wrist Series 1x10-15 Each B1 Shoulder Mobility 1x10-12 of each C1 Heel Pull rebalance 2x3 reps ---Rest as much as needed--- C2 Toe Pull rebalance 2x3 reps Edited October 13, 2018 by ConsiderPhlebas Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted October 15, 2018 Author Share Posted October 15, 2018 (edited) 10/15/18 - 6 hr sleep 630AM --------------STRAIGHT ARM STRENGTH-------------- A1 Pike Pull Through 4x5 reps (4,0,1,1) Rest 2 minutes A2 Arching Pull In + Leg Lift 4x5 (4,0,1,1) B1 Half Press Variation 3x6 reps (3,0,1,0) Rest 60s B2 One Arm Pull In 3x6,5,4 reps each hand (1,0,1,1) C1 Elbow On Front Elbow On Knee External Rotation 2x15 (3,0,1,0) Rest 60s C2 Unilateral Trap-3 Raise 2x12 (3,0,1,0) Cooldown - 8 min hot sauna - 4 min cold shower - 10/16/18 - 8 hr sleep 715AM --------------LEGS-------------- A1 Back Squat 4x6 reps (4,1,1,0) (145 lbs) Rest 4 minutes B1 Dumbbell Lunge 3x8 each leg (3,0,1,0) (15 lb dumbbells) Rest 60s B2 Natural Leg Curl 3x8 reps (3,1,1,0) C1 Dumbbell Front Step Up 2x10 (1,0,1,0)(30 lb dumbbells) Rest 45s C2 RDL 2x8 (3,0,1,0)(60 lb dumbbells ) D1 Unilateral Calf Raise 2x12 each leg (2,0,1,0) Cooldown 10/17/18 - 7.5 hr sleep 630AM --------------BENT ARM STRENGTH-------------- A1 HSPU Variation 4x5 reps (4,1,1,0) Rest 2 minutes A2 One Arm Assisted Chin 4x4 each arm (4,0,1,1) (assisting hand - 2 fist lengths down strap) B1 Leaned Forward Pushup 3x6 reps (3,1,1,0) Rest 90s B2 Arc Row 3x6 (3,0,1,0) C1 Overhead Triceps Extension 3x10,9,8 reps (2,0,1,0) (25 lb dumbbells) Rest 60s C2 Supinated Seated Curl 25x8, 20x10,8 reps (2,0,1,0) Cooldown 10/18/18 - 7 hr sleep 630AM 25 minute cardio, 25 minute mobility 10/19/18 - 6.5 hr sleep --------------STRAIGHT ARM STRENGTH-------------- A1 Pike Pull Through 2x6 reps (4,0,1,1) Rest 2 minutes A2 Arching Pull In + Leg Lift 2x6 (4,0,1,1) B1 Half Press Variation 2x6 reps (3,0,1,0) Rest 60s B2 One Arm Pull In 2x6 reps each hand (1,0,1,1) C1 Elbow On Front Elbow On Knee External Rotation 2x15 (3,0,1,0) Rest 60s C2 Unilateral Trap-3 Raise 2x12 (3,0,1,0) Cooldown - 5 min hot sauna - 4 min cold shower - 10/21/18 - 8 hr sleep Throughout day - walk 6 miles Edited October 22, 2018 by ConsiderPhlebas Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted October 22, 2018 Author Share Posted October 22, 2018 (edited) 10/22/18 - 6.5 hr sleep 730AM --------------LEGS-------------- A1 Back Squat 2x4 reps (4,1,1,0) (165 lbs) Rest 4 minutes B1 Dumbbell Lunge 2x6 each leg (3,0,1,0) (15 lb dumbbells) Rest 60s B2 Natural Leg Curl 2x8 reps (3,1,1,0) C1 Dumbbell Front Step Up 1x10 (1,0,1,0)(25 lb dumbbells) Rest 45s C2 RDL 1x10 (3,0,1,0)(60 lb dumbbells ) D1 Unilateral Calf Raise 1x12 each leg (2,0,1,0) --------------BENT ARM STRENGTH-------------- A1 HSPU Variation 2x6 reps (4,1,1,0) Rest 2 minutes A2 One Arm Assisted Chin 2x4 each arm (4,0,1,1) (assisting hand - 2 fist lengths down strap) B1 Leaned Forward Pushup 2x6 reps (3,1,1,0) Rest 90s B2 Arc Row 2x6 (3,0,1,0) C1 Overhead Triceps Extension 25lbx10, 20lbx10 reps (2,0,1,0) Rest 60s C2 Supinated Seated Curl 2x10 reps (2,0,1,0) (20 lb dumbbells) -- Cooldown -- Cold Shower -- 10/23/18 - 6.5 hr sleep 730AM 24 minute cardio - 2.04 miles 20 minute stretching -- cold shower 10/24/18 - 6.5 hr sleep 630AM --------------STRAIGHT ARM STRENGTH-------------- A1 Pike Pull Through 4x6,6,5,4 reps (4,0,1,1) Rest 2 minutes A2 Arching Pull In + Leg Lift 4x6,6,5,5 (4,0,1,1) B1 Half Press Variation 3x6 reps (3,0,1,0) Rest 60s B2 One Arm Pull In 3x7,6,6 reps each hand (1,0,1,1) C1 Elbow On Front Elbow On Knee External Rotation 2x15 (3,0,1,0) Rest 60s C2 Unilateral Trap-3 Raise 2x12 (3,0,1,0) Cooldown - 5 min hot sauna - 4 min cold shower - 10/25/18 - 7.5 hr sleep 730AM --------------LEGS-------------- A1 Back Squat 4x4 reps (4,1,1,0) (165 lbs) Rest 4 minutes B1 Dumbbell Lunge 3x8 each leg (3,0,1,0) (15 lb dumbbells) Rest 60s B2 Natural Leg Curl 3x8 reps (3,1,1,0) C1 RDL 2x8 (3,0,1,0)(135 lbs) D1 Unilateral Calf Raise 2x12 each leg (2,0,1,0) -- 4 min cold shower -- 10/26/18 - 630AM --------------BENT ARM STRENGTH-------------- A1 HSPU Variation 4x6,6,4,4 reps (4,1,1,0) Rest 2 minutes A2 One Arm Assisted Chin 4x4 each arm (4,0,1,1) (assisting hand - 2 fist lengths down strap) B1 Leaned Forward Pushup 3x6 reps (3,1,1,0) Rest 90s B2 Arc Row 3x8 (3,0,1,0) C1 Overhead Triceps Extension 3x10 (2,0,1,0) (20 lb dumbbells) Rest 60s C2 Supinated Seated Curl reps 3x8 (2,0,1,0) (20 lb dumbbells) Cooldown Edited October 30, 2018 by ConsiderPhlebas Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted October 29, 2018 Author Share Posted October 29, 2018 (edited) 10/29/18 - 7 hr sleep 630AM --------------STRAIGHT ARM STRENGTH-------------- A1 Pike Pull Through 4x6 reps (4,0,1,1) Rest 2 minutes A2 Arching Pull In + Leg Lift 4x6,6,5,4 (4,0,1,1) B1 Half Press Variation 3x8,6,6 reps (3,0,1,0) Rest 60s B2 One Arm Pull In 3x8 reps each hand (1,0,1,1) C1 Elbow On Front Elbow On Knee External Rotation 2x12 (3,0,1,0) Rest 60s C2 Unilateral Trap-3 Raise 2x12 (3,0,1,0) Cooldown - 5 min hot sauna - 4 min cold shower - 10/30/18 - 6.5 hr sleep 630AM --------------LEGS-------------- A1 Back Squat 4x6 reps (4,1,1,0) (165 lbs) Rest 4 minutes B1 Dumbbell Lunge 3x8 each leg (3,0,1,0) (15 lb dumbbells) C1 Dumbbell Front Step Up 3x10 (1,0,1,0)(25 lb dumbbells) D1 Unilateral Calf Raise 2x12 each leg (2,0,1,0) Cooldown -- ice cold shower -- 10/31/18 - 6.5 hr sleep 630AM --------------BENT ARM STRENGTH-------------- A1 HSPU Variation 4x6,6,6,4 reps (4,1,1,0) Rest 2 minutes A2 One Arm Assisted Chin 4x4 each arm (4,0,1,1) (assisting hand - 2 fist lengths down strap) B1 Leaned Forward Pushup 3x6 reps (3,1,1,0) Rest 90s B2 Arc Row 3x6 (3,0,1,0) C1 Overhead Triceps Extension 3x10 (2,0,1,0) (20 lb dumbbells, 25 for first set) Rest 60s C2 Supinated Seated Curl reps 3x10 (2,0,1,0) (20 lb dumbbells) Cooldown -- ice cold shower -- 11/01/18 - 630AM 30 minute cardio + 30 minute mobility Edited October 31, 2018 by ConsiderPhlebas Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted November 5, 2018 Author Share Posted November 5, 2018 (edited) 11/5/18 - 8 hr sleep 615AM --------------STRAIGHT ARM STRENGTH-------------- A1 Pike Pull Through 2x6 reps (4,0,1,1) Rest 2 minutes A2 Arching Pull In + Leg Lift 2x7 (4,0,1,1) B1 Half Press Variation 2x8 reps (3,0,1,0) Rest 60s B2 One Arm Pull In 2x8 reps each hand (1,0,1,1) C1 Elbow On Front Elbow On Knee External Rotation 1x12 (3,0,1,0) Rest 60s C2 Unilateral Trap-3 Raise 1x12 (3,0,1,0) Cooldown - 10 min hot sauna - 4 min cold shower - 11/6/18 - 6 hr sleep 630AM --------------LEGS-------------- A1 Back Squat 2x4 reps (4,1,1,0) (175 lbs) B1 Dumbbell Lunge 2x6 each leg (3,0,1,0) (20 lb dumbbells) B2 Natural Leg Curl 2x8 reps (3,1,1,0) C1 Dumbbell Front Step Up 2x10 (1,0,1,0)(30 lb dumbbells) C1 DB RDL 2x8 (3,0,1,0)(65 lbs) D1 Unilateral Calf Raise 1x10 each leg (2,0,1,0) --5 min stretching -- 4 min cold shower - 11/7/18 - 6.5 hr sleep 630AM --------------BENT ARM STRENGTH-------------- A1 HSPU Variation 2x6 reps (4,1,1,0) Rest 2 minutes A2 One Arm Assisted Chin 2x4 each arm (4,0,1,1) (assisting hand - 2 fist lengths down strap) B1 Leaned Forward Pushup 2x6 reps (3,1,1,0) Rest 90s B2 Arc Row 2x8 (3,0,1,0) C1 Overhead Triceps Extension 2x10 (2,0,1,0) (20 lb dumbbells, 25 for first set) Rest 60s C2 Supinated Seated Curl reps 2x10 (2,0,1,0) (20 lb dumbbells) Cooldown 11/8/18 - 6.5 hr sleep 630 AM 15 min cardio, 35 min mobility -- 10 min sauna -- 4 min cold shower -- 11/9/18 - 6.5 hr sleep 630AM -- I was able to do a one arm lock out hold for 4 seconds with my strong arm!!! This is the first time I've been able to do this skill since 8 years ago. It's great to have finally regained previous strength levels...although 8 years ago was for 15 seconds ha ha. Gotta keep on trucking and get more gains! --------------STRAIGHT ARM STRENGTH-------------- A1 Pike Pull Through 3x8,8,7 reps (4,0,1,1) Rest 2 minutes A2 Arching Pull In + Leg Lift 3x7 reps (4,0,1,1) B1 Frog Planche Press 3x4 reps (3,0,1,1) Rest 60s B2 One Arm Pull In 3x10 reps each hand (1,0,1,0) C1 Cuban Press 3x12 reps (3,0,1,0) Rest 60s C2 Bilateral Trap-3 Raise 3x12 reps (3,0,1,0) Cooldown -- 8 min hot sauna -- 3 min cold shower -- 11/11/18 - 8 hr sleep 1230PM -------------MOBILITY------------- Warm Up 1x60s of each Posterior Hip Stretch Froggy Stretch SFBL stretch A1 Pigeon Stretch 3x30-45s Rest 60s A2 Internal Rotation Stretch 3x10 reps each leg B1 Diagonal Stretch 3x8-10 reps + 10s final hold on last rep Rest 30s B2 One Leg Good Morning 3x8-10 reps + 10s final hold on last rep C1 Front Split Hold 3x35-45s each side Rest 60s C2 Middle Split Hold 3x35-45s Edited November 12, 2018 by ConsiderPhlebas Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted November 12, 2018 Author Share Posted November 12, 2018 (edited) 11/12/18 - 7 hr sleep 630AM --------------LEGS-------------- A1 Back Squat 3x9 reps (4,0,1,0) (145 lbs) Rest 4 minutes B1 Rear Foot Elevated Dumbbell Split Squat 3x8 each leg (4,0,1,0) (15 lb dumbbells for first 2 sets, nothing last 2 sets, back foot elevated 4 inches) Rest 60s B2 NLC 3x8 reps (3,0,1,0) C1 Triple Jumper Step-Up 2x10 (3,0,1,0) Rest 30s C2 Seated Goodmorning 2x10 reps (4,0,1,0) D1 Seated Calf Raise 1x20 reps (2,0,1,1) D2 Shin Raise 1x20 reps (1,0,1,1) -- 3 min cold shower -- The workout today was brutal. I was really surprised and felt like lying down afterwards. The triple jumper step ups right after the split squats were...special. I almost wanted to sit down and not move during my ice cold shower. Seems like I really pushed myself hard with legs today. The 4 second negative tempo is really hard on the body. It makes light weight feel super heavy. 11/13/18 - 7 hr sleep 630AM --------------BENT ARM STRENGTH-------------- A1 Headstand Pushup Variation 3x7 reps (4,0,1,0) (first 2 sets were feet elevated to hip level, last set was piked) Rest 2 minutes A2 Mixed Grip Chin Up 3x7 total reps (4,0,1,0) B1 Leaned Forward Pushup 3x8 reps (3,0,1,0) Rest 60s B2 Fat Grip Semi-Supinated Ring Row 3x8 (3,0,1,0) C1 Incline Triceps Extension 2x10 reps (2,0,1,0) (25 lb dumbbells) Rest 30s C2 Reverse Incline Curl 2x12 (2,0,1,0) (15 lb dumbbells) -- 3 min cold shower -- 11/16/18 - 7 hr sleep 630AM --------------STRAIGHT ARM STRENGTH-------------- A1 Pike Pull Through 3x9,9,7 reps (4,0,1,1) Rest 2 minutes A2 Arching Pull In + Leg Lift 3x9,8,7 reps (4,0,1,1) B1 Frog Planche Press 3x8,6,5 reps (3,0,1,1) Rest 60s B2 One Arm Pull In 3x12,10,10 reps each hand (1,0,1,0) C1 Half Press 2x7,5 reps (3,0,1,1) D1 Cuban Press 3x12 reps (3,0,1,0) Rest 60s D2 Bilateral Trap-3 Raise 3x12 reps (3,0,1,0) Cooldown -- 5 min hot sauna -- 3 min cold shower -- Edited November 25, 2018 by ConsiderPhlebas Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted November 19, 2018 Author Share Posted November 19, 2018 (edited) 11/19/18 - 6 hr sleep 630AM --------------BENT ARM STRENGTH-------------- A1 Headstand Pushup Variation 3x8,7,7 reps (4,0,1,0) (first 2 sets were feet elevated to hip level, last set was piked) Rest 2 minutes A2 Mixed Grip Chin Up 3x8,7,7 total reps (4,0,1,0) B1 Leaned Forward Pushup 3x8 reps (3,0,1,0) Rest 60s B2 Fat Grip Semi-Supinated Ring Row 3x9 (3,0,1,0) C1 Incline Triceps Extension 2x10 reps (2,0,1,0) (25, 20 lb dumbbells) Rest 30s C2 Reverse Incline Curl 2x10 (2,0,1,0) (17.5 lb dumbbells) -------------MOBILITY------------- A1 Pigeon Stretch 3x30-45s Rest 60s A2 Internal Rotation Stretch 3x10 reps each leg B1 Diagonal Stretch 3x8-10 reps + 10s final hold on last rep Rest 30s B2 One Leg Good Morning 3x8-10 reps + 10s final hold on last rep C1 Front Split Hold 3x35-45s each side Rest 60s C2 Middle Split Hold 3x35-45s -- 3 min ice cold shower -- Last week was a really bad workout day due to travel and illness. Excuses are a dime a dozen, I know. I'll be better. 11/20/18 - 7 hr sleep 630AM --------------STRAIGHT ARM STRENGTH-------------- A1 Pike Pull Through 2x9,8 reps (4,0,1,1) Rest 2 minutes A2 Arching Pull In + Leg Lift 2x8,7 reps (4,0,1,1) B1 Frog Planche Press 2x4,4reps (3,0,1,1) Rest 60s B2 One Arm Pull In 3x12,10,10 reps each hand (1,0,1,0) C1 Half Press 2x6,6 reps (3,0,1,1) D1 Cuban Press 2x10 reps (3,0,1,0) Rest 60s D2 Bilateral Trap-3 Raise 2x12 reps (3,0,1,0) Cooldown 11/20/18 - 7 hr sleep 630AM --------------STRAIGHT ARM STRENGTH-------------- A1 Pike Pull Through 2x9,8 reps (4,0,1,1) Rest 2 minutes A2 Arching Pull In + Leg Lift 2x8,7 reps (4,0,1,1) B1 Frog Planche Press 2x4,4reps (3,0,1,1) Rest 60s B2 One Arm Pull In 3x12,10,10 reps each hand (1,0,1,0) C1 Half Press 2x6 reps (3,0,1,1) D1 Cuban Press 2x10 reps (3,0,1,0) Rest 60s D2 Bilateral Trap-3 Raise 2x12 reps (3,0,1,0) Cooldown 11/24/18 - 7 hr sleep 7PM --------------BENT ARM STRENGTH-------------- A1 Headstand Pushup Variation 2x8 reps (4,0,1,0) Rest 2 minutes A2 Mixed Grip Chin Up 2x8 total reps (4,0,1,0) B1 Leaned Forward Pushup 2x8 reps (3,0,1,0) Rest 60s B2 Fat Grip Semi-Supinated Ring Row 2x10 (3,0,1,0) Edited November 25, 2018 by ConsiderPhlebas Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted November 26, 2018 Author Share Posted November 26, 2018 (edited) 11/26/18 - 7 hr sleep 615AM --------------STRAIGHT ARM STRENGTH-------------- A1 Pike Pull Through 3x9,7,7 reps (4,0,1,1) Rest 2 minutes A2 Arching Pull In + Leg Lift 3x8,7,7 reps (4,0,1,1) B1 Frog Planche Press 2x8,5,4reps (3,0,1,1) Rest 60s B2 One Arm Pull In 3x10 reps each hand (1,0,1,0) C1 Half Press 2x6,3 reps (3,0,1,1) D1 Cuban Press 3x12 reps (3,0,1,0) Rest 60s D2 Bilateral Trap-3 Raise 3x12 reps (3,0,1,0) -- 3 min cold shower -- 11/27/18 - 7 hr sleep 6AM --------------LEGS-------------- A1 Back Squat 3x9 reps (4,0,1,0) (155 lbs) Rest 4 minutes B1 Rear Foot Elevated Dumbbell Split Squat 3x8 each leg (4,0,1,0) (15 lb dumbbells for first 2 sets, nothing last 2 sets, back foot elevated 4 inches) Rest 60s B2 NLC 3x10 reps (3,0,1,0) C1 Triple Jumper Step-Up 2x10 (3,0,1,0) Rest 30s C2 Seated Goodmorning 2x10 reps (4,0,1,0) D1 Seated Calf Raise 1x20 reps (2,0,1,1) (45 lbs) D2 Shin Raise 1x20 reps (1,0,1,1) -- 3 min cold shower -- 11/28/18 - 6.5 hr sleep 630AM --------------BENT ARM STRENGTH-------------- A1 Headstand Pushup Variation 3x7 reps (4,0,1,0) Rest 2 minutes A2 Mixed Grip Chin Up 3x8 total reps (4,0,1,0) B1 Leaned Forward Pushup 3x8 reps (3,0,1,0) Rest 60s B2 Fat Grip Semi-Supinated Ring Row 3x10 (3,0,1,0) C1 Incline Triceps Extension 3x10 reps (2,0,1,0) Rest 30s C2 Reverse Incline Curl 3x10 (2,0,1,0) -- 3 min cold shower -- 11/29/18 - 7 hr sleep 615AM 20 min LISS cardio - uphill walking -------------MOBILITY------------- A1 Pigeon Stretch 3x30-45s Rest 60s A2 Internal Rotation Stretch 3x10 reps each leg B1 Diagonal Stretch 3x8-10 reps + 10s final hold on last rep Rest 30s B2 One Leg Good Morning 3x8-10 reps + 10s final hold on last rep C1 Front Split Hold 3x35-45s each side Rest 60s C2 Middle Split Hold 3x35-45s -- 3 min cold shower -- 11/30/18 - 7 hr sleep 630AM --------------STRAIGHT ARM STRENGTH-------------- A1 Pike Pull Through 3x8,7,7 reps (4,0,1,1) Rest 2 minutes A2 Arching Pull In + Leg Lift 3x7 reps (4,0,1,1) B1 Frog Planche Press 3x7,5,4 reps (3,0,1,1) Rest 60s B2 One Arm Pull In 3x10 reps each hand (1,0,1,0) C1 Cuban Press 3x12 reps (3,0,1,0) Rest 60s C2 Bilateral Trap-3 Raise 3x12 reps (3,0,1,0) D1 Half Press 1x6 reps (3,0,1,1) -- 3 min cold shower -- Edited November 30, 2018 by ConsiderPhlebas Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted December 3, 2018 Author Share Posted December 3, 2018 (edited) 12/3/18 - 8 hr sleep 630AM --------------LEGS-------------- A1 Back Squat 3x9 reps (4,0,1,0) (165 lbs) Rest 4 minutes B1 Rear Foot Elevated Dumbbell Split Squat 3x8 each leg (4,0,1,0) Rest 60s B2 NLC 3x8 reps (3,0,1,0) 12/6/18 - 8 hr sleep 630AM --------------BENT ARM STRENGTH-------------- A1 Headstand Pushup Variation 3x7 reps (4,0,1,0) Rest 2 minutes A2 Mixed Grip Chin Up 3x8,8,7 total reps (4,0,1,0) B1 Leaned Forward Pushup 3x8 reps (3,0,1,0) Rest 60s B2 Fat Grip Semi-Supinated Ring Row 3x10,8,8 (3,0,1,0) C1 Incline Triceps Extension 2x11 reps (2,0,1,0) Rest 30s C2 Reverse Incline Curl 2x11 (2,0,1,0) -- 10 min mobility + stretching -- 3 min cold shower -- 12/7/18 - 6.5 hr sleep 615AM 15 min LISS cardio - uphill walking -------------MOBILITY------------- A1 Pigeon Stretch 3x30-45s Rest 60s A2 Internal Rotation Stretch 3x10 reps each leg B1 Diagonal Stretch 3x8-10 reps + 10s final hold on last rep Rest 30s B2 One Leg Good Morning 3x8-10 reps + 10s final hold on last rep C1 Front Split Hold 3x35-45s each side Rest 60s C2 Middle Split Hold 3x35-45s -- 6 min sauna -- 3 min ice cold shower -- Edited December 7, 2018 by ConsiderPhlebas Quote Link to comment Share on other sites More sharing options...
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