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ConsiderPhlebas

12/10/18 - 6.5 hr sleep

615AM

--------------STRAIGHT ARM STRENGTH--------------

A1 Pike Pull Through 2x7 reps (4,0,1,1) (first 3 reps of each set was L-sit to planche then went back to PPTs)
Rest 2 minutes
A2 Arching Pull In + Leg Lift 2x7 reps (4,0,1,1)
B1 Frog Planche Press 2x7,4 reps (3,0,1,1) 
Rest 60s
B2 One Arm Pull In 2x12 reps each hand (1,0,1,0)
C1 Cuban Press 2x12 reps (3,0,1,0)
Rest 60s
C2 Bilateral Trap-3 Raise 2x12 reps (3,0,1,0)

-- 5 minute foam rolling -- 20 minutes fast walking -- 4 min cold shower --

- I tweaked my neck during frog planche presses...annoying. I'll be foam rolling everyday to fix it.

12/12/18 - 7 hr sleep

630AM

--------------LEGS--------------

A1 Back Squat 2x8 reps (4,0,1,0) (175 lbs)
Rest 4 minutes
B1 Rear Foot Elevated Dumbbell Split Squat 2x8 each leg (4,0,1,0) (20lb dumbbells, back foot elevated 4 inches)
Rest 60s
B2 NLC 2x10 reps (3,0,1,0)
D1 Seated Calf Raise 1x20 reps (2,0,1,1)
D2 Shin Raise 1x20 reps (1,0,1,1)

-- 15 min mobility -- 3 min cold shower --

12/13/18 - 7 hr sleep

630AM

--------------BENT ARM STRENGTH--------------

A1 Headstand Pushup Variation 2x8,7 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)
C1 Incline Triceps Extension 2x12 reps (2,0,1,0)
Rest 30s
C2 Reverse Incline Curl 2x12 (2,0,1,0)

-- 10 min mobility + stretching -- 3 min cold shower --

12/14/18 - 7 hr sleep

630AM

- 20 minutes LISS

- 10 minutes tumbling, butterfly clicks, tours, etc.

- 10 minutes mobility

- 3 min cold shower -

Edited by ConsiderPhlebas

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ConsiderPhlebas

12/17/18 - 5.5 hr sleep

630AM

--------------STRAIGHT ARM STRENGTH--------------

A1 Pike Pull Through 3x8,7,7 reps (4,0,1,1) (first 3-4 reps of each set was L-sit to tuck planche then went back to PPTs)
Rest 2 minutes
A2 Arching Pull In + Leg Lift 3x7 reps (4,0,1,1)
B1 Half Press 3x7,6,6 reps (3,0,1,1) 
Rest 60s
B2 One Arm Pull In 2x10 reps each hand (1,0,1,0)
C1 Cuban Press 3x10 reps (3,0,1,0)
Rest 60s
C2 Bilateral Trap-3 Raise 3x12 reps (3,0,1,0)

-- 5 minute foam rolling -- 5 min stretching -- 4 min cold shower --

12/18/18 -  hr sleep

630AM

-------------LEGS--------------

A1 Back Squat 1x9 reps (4,0,1,0) (185 lbs)
B1 Rear Foot Elevated Dumbbell Split Squat 1x8 each leg (4,0,1,0) (30lb dumbbells, back foot elevated 4 inches)
B2 NLC 1x10 reps (3,0,1,0)

C1 Triple Jumper Step-Up 1x10 each leg (3,0,1,0)

-- 15 min mobility -- 8 min hot sauna -- 3 min cold shower --

- I did a half workout because several muscles felt very tight and about to pull/tweak. Filmed movements needed for my next program with my trainer.

12/20/18 - 5.5 hr sleep

630AM

--------------BENT ARM STRENGTH--------------

A1 Headstand Pushup Variation 3x9,7,7 reps (4,0,1,0) 
Rest 2 minutes
A2 Mixed Grip Chin Up 3x8,7,7 total reps (4,0,1,0)
B1 Leaned Forward Pushup 3x8,6,5 reps (3,0,1,0)
Rest 60s
B2 Fat Grip Semi-Supinated Ring Row 3x10 (3,0,1,0)
C1 Incline Triceps Extension 2x12 reps (2,0,1,0)
Rest 30s
C2 Reverse Incline Curl 2x10 (2,0,1,0)

-- 5 min cooldown -- 5 min stretching -- 8 min hot sauna -- 3 min ice cold shower --

12/22/18 - 8 hr sleep

2PM

--------------STRAIGHT ARM STRENGTH--------------

L-Sit to Tuck Planche - 9(4,5), 7 (2,5), 7(2,5)

API - 3X7

Edited by ConsiderPhlebas

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ConsiderPhlebas

12/26/18 - 7 hr sleep

630AM

--------------BENT ARM STRENGTH--------------

A1 Tuck Planche Pushup OR Leaned Forward Pushup 4x5,5,3,4 [(3,2) (3,2) (3) (1,4)]  (5,0,1,0)
Rest 2 minutes
A2 One Arm Assisted Chin 4x3 each side (5,0,1,0)
B1 Handstand Pushup Variation 3x6 (3,1,1,0)
Rest 60s
B2 Arc Row 3x8 (3,0,1,1)
C1 Incline Triceps Extension 2x8 (3,0,1,0)
Rest 60s
C2 Semi Supinated Scott Curl 2x10 (3,0,1,0)

12/27/18 - 7 hr sleep

630AM

-------------LEGS--------------

A1 Back Squat 4x4 (5,0,1,0) (185 lbs) 
Rest 4 minutes
B1 Walking Lunge 3x8,8,6 each leg (4,0,1,0) (25 lb dumbbells)
Rest 60s
B2 NLC 3x8,8,6 (4,0,1,0)
C1 Assisted Single Leg Squat 3x6 (3,1,1,0)
Rest 45s
C2 Horizontal Back Extension 3x8 (3,0,1,1)
D1 Unilateral Calf Raise 2x10 each leg (2,0,1,1)
Rest 30s

12/28/18 - 7 hr sleep

630AM

--------------STRAIGHT ARM STRENGTH--------------

A1 L-Sit To Planche 4x3-5 (5,0,1,0)
Rest 2 minutes
A2 Front Lever Pull 4x3-5 (5,0,1,0)
B1 Wall Planche Press Eccentric 3x1-3 (10,0,0,0)
Rest 60s
B2 One Arm Pull In 3x6-8 (1,0,1,1)
C1 Dumbbell Cuban Rotation 2x10-12 (3,0,1,0)
Rest 30s
C2 Powell Raise 2x10-12 (3,0,1,0)
Cooldown

Edited by ConsiderPhlebas

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Posted (edited)

1/2/19 - 7 hr sleep

615 AM

-------------- UPPER A --------------

A1 Tuck Planche Pushup OR Leaned Forward Pushup 4x3 (5,0,1,0) (these were all 5-7 second eccentric reps)
Rest 2 minutes
A2 One Arm Assisted Chin 4x3 each side (5,0,1,0)
B1 Handstand Pushup Variation 3x6 (3,1,1,0)
Rest 60s
B2 Arc Row 3x8,8,6  (3,0,1,1)
B1 L-Sit To Planche 2x8 (2,0,1,0) (first 2-4 reps were to tuck, rest of the set were PPTs)
Rest 2 minutes
B2 Front Lever Pull 2x6 (2,0,1,0) (all concentrics were tuck, eccentrics were sometimes not, pauses between reps)

-- 3 min stretching -- 6 min hot sauna -- 2 min ice cold shower --

1/3/19 - 6.75 hr sleep

630AM

-------------- LOWER A --------------

A1 Back Squat 4x5 (5,0,1,0) (185 lbs)
Rest 4 minutes
B1 Walking Lunge 3x6 each leg (4,0,1,0) (30 lb dumbbells)
Rest 60s
B2 NLC 3x6 (4,0,1,0)
C1 Assisted Single Leg Squat 3x6 (3,1,1,0)
Rest 45s
C2 Horizontal Back Extension 3x10 (3,0,1,1)

-- 10 minute stretching -- 2 min ice cold shower --

1/4/19 - 7 hr sleep

630AM

-- 30 minute LISS cardio -- 20 minute stretching -- 

Edited by ConsiderPhlebas

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Posted (edited)

1/7/2019 - 7.5 hr sleep

615AM

-------------- UPPER A --------------

A1 Tuck Planche Pushup 2x5 (5,0,1,0) (these were all 5-7 second eccentric reps)
Rest 2 minutes
A2 One Arm Assisted Chin 4x3 each side (5,0,1,0)
B1 Handstand Pushup Variation 2x6 (3,1,1,0)
Rest 60s
B2 Arc Row 2x8,6  (3,0,1,1)
B1 L-Sit To Planche 1x8 (2,0,1,0) (first 5 reps were to tuck, rest of the set were PPTs)
Rest 2 minutes
B2 Tuck Front Lever Pull 1x7 (2,0,1,0)

-- 20 min mobility -- 3 min cold shower -- 

1/8/2019 - 6.5 hr sleep

630AM

-------------- LOWER A --------------

A1 Back Squat 4x3 (5,0,1,0) (195 lbs)
Rest 4 minutes
B1 Walking Lunge 3x8,6,6 each leg (4,0,1,0) (30 lb dumbbells)
Rest 60s
B2 NLC 3x8,6,6 (4,0,1,0)
C1 Assisted Single Leg Squat 3x6 (3,1,1,0)
Rest 45s
C2 Horizontal Back Extension 3x10 (3,0,1,1)

-- 20 min mobility -- 3 min cold shower -- 

1/9/2019 - 6.5 hr sleep

615AM

-- 20 min handstand practice -- 40 min mobility -- 10 min sauna -- 2 min ice cold shower --

1/10/2019 - 7 hr sleep

615AM

-------------- UPPER B --------------

A1 Handstand Pushup Variation 4x3-5 (4,0,1,0)
Rest 2 minutes
A2 One Arm Assisted Chin 4x3-5 each side (5,0,1,0)
B1 Tuck Planche Pushup OR Leaned Forward Pushup 3x(1,5) (2,4) (2,4) (3,0,1,0)
Rest 60s
B2 Arc Row 3x8,6,6 (3,0,1,1)
C1 One Arm Pull In 2x8 (1,0,1,1)
Rest 60s
D1 Dumbbell Cuban Rotation 2x10 (3,0,1,0)
Rest 30s
D2 Powell Raise 2x10 (3,0,1,0)

-- 10 min mobility -- 7 min hot sauna -- 2 min ice cold shower --

1/11/2019 - 7 hr sleep

615AM

-------------- LOWER B --------------

A1 Front Squat 2x6,6 (4,0,1,0) (135,155lbs)
Rest 4 minutes
B1 Top 1⁄4 Rack Pull 2x7,6 (2,2,1,0) (225lbs)
Rest 3 minutes
C1 Hanging Leg Raise 2x8 (3,0,1,0)
Rest 30s
C2 Unilateral Calf Raise 2x12 each leg (2,0,1,1)
Rest 30s

Edited by ConsiderPhlebas

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1/14/2019 - 6.5 hr sleep

615 AM

-------------- UPPER A --------------

A1 Tuck Planche Pushup OR Leaned Forward Pushup 4x5 (3,2) (3,2) (2,3) (5,0,1,0) (these were all 5-7 second eccentric reps)
Rest 2 minutes
A2 One Arm Assisted Chin 4x3 each side (5,0,1,0)
B1 Handstand Pushup Variation 3x6 (3,1,1,0)
Rest 60s
B2 Arc Row 3x8,8,6  (3,0,1,1)
B1 L-Sit To Planche 2x6, (3,4) (2,0,1,0) (first 2-4 reps were to tuck, rest of the set were PPTs)
Rest 2 minutes
B2 Front Lever Pull 2x6 (2,0,1,0) (all concentrics were tuck, eccentrics were sometimes not, pauses between reps)

-- 2 min ice cold shower --

1/15/2019 -  6.5 hr sleep

630AM

-------------- LOWER A --------------

A1 Back Squat 4x4 (5,0,1,0) (195 lbs)
Rest 4 minutes
B1 Walking Lunge 3x6 each leg (4,0,1,0) (30 lb dumbbells)
Rest 60s
B2 NLC 3x6 (4,0,1,0)
C1 Assisted Single Leg Squat 3x6 (3,1,1,0)
Rest 45s
C2 Horizontal Back Extension 3x10 (3,0,1,1)

-- 15 minutes mobility -- 2 min cold shower -- 

1/16/2019 -  6.5 hr sleep

615AM

-- 20 minute LISS uphill walking -- 10 minute wrist rehab -- 5 minute butterfly kick practice -- 15 minute hot sauna -- 2 minute cold shower --

1/17/19 - 6 hr sleep

615AM

-------------- UPPER B --------------

A1 Handstand Pushup Variation 2x5 (4,0,1,0)
Rest 2 minutes
A2 One Arm Assisted Chin 2x3 each side (5,0,1,0)
B1 Leaned Forward Pushup 2x6 (3,0,1,0)
Rest 60s
B2 Arc Row 2x8 reps (3,0,1,1)
C1 Dumbbell Cuban Rotation 1x12 (3,0,1,0)
Rest 30s
C2 Powell Raise 1x10 (3,0,1,0)

-- 5 min mobility --  10 min hot sauna -- 2 min ice cold shower --

1/18/2019 - 6 hr sleep

615AM

-------------- LOWER B --------------

A1 Front Squat 3x6 (4,0,1,0) (145 lbs)
Rest 4 minutes
B1 Top 1⁄4 Rack Pull 3x7 (2,2,1,0) (225 lbs)
Rest 3 minutes
C1 Hanging Leg Raise 2x8 (3,0,1,0)
Rest 30s
C2 Unilateral Calf Raise 2x12 each leg (2,0,1,1)
Rest 30s

1/19/2019 - 8 hr sleep

11AM 

5 mile hike

Edited by ConsiderPhlebas

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1/22/2019 - 8 hr sleep

615 AM

-------------- UPPER A --------------

A1 Tuck Planche Pushup OR Leaned Forward Pushup 4x5 (1,3neg,1) (4 neg, 1) (3 neg, 2) (1 neg, 4) (5,0,1,0) (these were all 5-7 second eccentric reps)
Rest 2 minutes
A2 One Arm Assisted Chin 4x3 each side (5,0,1,0)
B1 Handstand Pushup Variation 3x7,5,4 (3,1,1,0)
Rest 60s
B2 Arc Row 3x8,7,7  (3,0,1,1)
B1 L-Sit To Planche 2x6, 8 (4,4) (2,0,1,0) (first 2-4 reps were to tuck, rest of the set were PPTs)
Rest 2 minutes
B2 Front Lever Pull 2x6,5 (2,0,1,0) (all concentrics were tuck, eccentrics were sometimes not, pauses between reps)

-- 8 min hot sauna --

1/23/2019 -  7 hr sleep

615AM

-------------- LOWER A & B COMBINED --------------

A1 Back Squat 2x5 (5,0,1,0) (195 lbs)
Rest 4 minutes
B1 Front Squat 1x6 (4,0,1,0) (155 lbs)
Rest 3 min
C1 Walking Lunge 1x6 each leg (4,0,1,0) (35 lb dumbbells)
Rest 60s
C2 NLC 1x8 (4,0,1,0)

-- 10 min mobility -- 10 min hot sauna -- 1 min ice cold shower --

1/24/2019 - 7 hr sleep

615AM

-- 45 min mobility -- 20 min hot sauna -- 2 min cold shower --

1/25/19 - 6.5 hr sleep

615AM

-------------- UPPER B --------------

A1 Handstand Pushup Variation 4x5 (4,0,1,0)
Rest 2 minutes
A2 One Arm Assisted Chin 4x3 each side (5,0,1,0) (4 fist lengths)
B1 Leaned Forward Pushup 3x6 (3,0,1,0)
Rest 60s
B2 Arc Row 3x6 reps (3,0,1,1)
C1 Dumbbell Cuban Rotation 2x10 (3,0,1,0)
Rest 30s
C2 Powell Raise 2x10 (3,0,1,0)

Edited by ConsiderPhlebas

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1/28/19 - 7 hr sleep
615AM

-------------- UPPER A --------------
A1 Handstand Pushup Variation 4x8,6,6,6 (4,0,1,0)
Rest 2 minutes
A2 Mixed Grip Chin Up 4x8 total reps (4,0,1,0)
B1 Leaned Forward Pushup 3x8 (4,0,1,0)
Rest 90s
B2 Fat Grip Ring Row 3x10 (4,0,1,0)
C1 Elbow In Front External Rotation 2x12 (3,0,1,0)
Rest 60s
C2 Unilateral Trap-3 Raise 2x12 (3,0,1,0)

-- 10 min mobility -- 2 min cold shower --


1/29/19 - 6.5 hr sleep
615AM

-------------- LOWER A --------------

A1 Back Squat 4x7 (4,0,1,0) (175 lbs)
Rest 4 minutes
B1 Barbell Split Squat 3x8 (3,0,1,0) (60 lbs)
Rest 60s
B2 Natural Leg Curl 3x8 (3,0,1,0)
C1 Sissy Squat 3x10 (3,0,1,0)
Rest 30s
C2 RDL 3x10 (3,0,1,0) (90 lbs)

-- 10 min hot sauna -- 2 min cold shower -- 


1/30/19 - hr sleep
615AM

-- 20 min LISS -- 20 min mobility -- 20 min hot sauna --


1/31/19 - hr sleep
615AM

-------------- UPPER B --------------

A1 Planche Pushup 2x7,6 (4,0,1,0) (4,1neg,1lfpu) (3,2neg,1lfpu)
Rest 2 minutes
A2 Mixed Grip Chin Up 2x8 total reps (4,0,1,0)
B1 Handstand Pushup Variation 2x8 (4,0,1,0) (pike press)
Rest 90s
B2 Fat Grip Ring Row 2x10 (4,0,1,0)
C1 Elbow In Front External Rotation 1x12-15 (3,0,1,0)
Rest 60s
C2 Unilateral Trap-3 Raise 1x12 (3,0,1,0)

-- 10 min mobility --15 min hot sauna -- 2 min cold shower --

2/1/19 - hr sleep
615 AM
-------------- LOWER B --------------
A1 Front Squat 4x8 (4,0,1,0) (135 lbs)
Rest 4 minutes
B1 Above Knee Rack Pull 3x7 (2,2,1,0) (275lbs)
Rest 3 minutes
C1 Hanging Leg Raise 2x8 (3,0,1,0)
Rest 30s
C2 Seated Calve Raise 2x12 (2,0,1,1) (45 lbs)

-- 10 min hot sauna --

Edited by ConsiderPhlebas

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2/4/19 - 7 hr sleep

615AM

-------------- UPPER A --------------
A1 Handstand Pushup Variation 4x6 (4,0,1,0)
Rest 2 minutes
A2 Mixed Grip Chin Up 4x8 total reps (4,0,1,0)
B1 Leaned Forward Pushup 3x8 (4,0,1,0)
Rest 90s
B2 Fat Grip Ring Row 3x10 (4,0,1,0)
C1 Elbow In Front External Rotation 2x13 (3,0,1,0)
Rest 60s
C2 Unilateral Trap-3 Raise 2x15 (3,0,1,0)

-- 5 min mobility -- 10 min hot sauna --

2/5/19 - 6.5 hr sleep
615AM

-------------- LOWER A --------------

A1 Back Squat 2x7 (4,0,1,0) (185 lbs)
Rest 4 minutes
B1 Barbell Split Squat 2x8 (3,0,1,0) (60 lbs)
Rest 60s
B2 Natural Leg Curl 2x8 (3,0,1,0)
C1 Sissy Squat 2x10 (3,0,1,0)
Rest 30s
C2 RDL 2x10 (3,0,1,0) (90 lbs)

-- 10 min hot sauna -- 

2/6/19 - hr sleep
615AM

-- 20 min handstand practice -- 20 min mobility -- 20 min hot sauna --


2/7/19 - hr sleep
615AM

-------------- UPPER B --------------

A1 Planche Pushup 1x6 reps (4,0,1,0)
Rest 2 minutes
A2 Mixed Grip Chin Up 1x6 total reps (4,0,1,0)

- Tweaked the living hell out of my neck

-- 20 min cardio -- 20 min myofascial release -- 20 min sauna -- 

2/8/19 - 7 hr sleep
615 AM

-- 20 min cardio -- 20 min myofascial release -- 20 min sauna -- 

Edited by ConsiderPhlebas

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2/11/19 - 6 hr sleep

615AM

-- 20 min LISS -- 25 min myofascial release + mobility -- 15 min hot sauna --

2/12/19 - 7 hr sleep

615AM

-------------- LOWER A --------------

A1 Back Squat 4x6 (4,0,1,0) (185 lbs)
Rest 4 minutes
B1 Barbell Split Squat 2x8 (3,0,1,0) (50 lbs)
Rest 60s
B2 Natural Leg Curl 2x8 (3,0,1,0)

-- 20 min mobility and myofascial release -- 12 min hot sauna --

2/13/19 - 7 hr sleep

615AM

-- 10 min LISS - 30 min mobility and myofascial release -- 15 min hot sauna --

Edited by ConsiderPhlebas

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