Daily score: 7 (sore hami's/butt)
Workout:
A1. Weighted pull ups; 2-3x6; rest 1 min
5#x3
5x2
5x2
5x3
5x2
5x2
A2. Seated Z-press; 8-10x6; rest 1 min
55x10
60x10
65x8
65x8
65x8
60x8
B1. False grip ring to chest hold from ring row position; 20 seconds
x6; rest 40 sec
20x6
B2. Ring push ups @31x1; amrap unbroken x6; rest 2 min
6,7,7,6,6,6
C1. Bent over BB rows; 8-10x4; rest 1 min bw sides
80x10
80x10
80x10
80x9
C2. Floor press; 10-12x4; rest 1 min
60x12
60x12
60x12
60x11
D1. Side body arch hold; 30 seconds x4; rest 30 sec
30x4
D2. Bent knee hollow body hold; 30 seconds x4; rest 30 sec
30x4
D3. Seated pike lifts; 10 reps x4; rest 2 min
10x4
Two things I wanted to mention from the last leg workout: during the single leg sorensen holds, on the left leg as I fatigue I feel my right low back kick in. On the right leg, it's my right quads that start to fire as I fatigue. Don't know if that means anything. Second, my right hami/butt is way more tight and sore after that workout than the left. Hami's, inner thighs and butt are 6-7/10 sore.
Moving on...arms felt good and ready to attack this workout. Strict pull ups still feel heavy...been trying to keep them hollow body as well. Everything else was uneventful other that floor press just feels weird compared to bench press where I can lower my elbows more. Thanks!
Wednesday, January 25, 2017
Monday, January 23, 2017
January 23, 2017
Daily score: 9
Workout:
A. Back squat @41x1; 3-4x6; rest 2 min
75x4
85x4
95x4
105x3
105x4
105x4
B. Front rack in place split squats @21x1; 8-10x4/side; rest 1 min bw sides
45#x8/leg x 4
C1. Single leg sorensen holds; 20 seconds x5; rest 40 sec
20/leg x 5
C2. Split stance KB snatch; 8 reps x5/side; rest 1 min
26# x 8/arm x 5
C3. Sumo stance good morning; 10-12x5; rest 1 min
45# x 12 x 5
C4. Barbell hip thrusts; 10-12x5; rest 1 min
85x12x3
95x12x2
+
Row 15 min easy
185 cals
Really focusing on keep good positions on the back squats. Felt good today. The hardest part of this workout was the split squats. Right side hip/butt grind a bit and 8th rep was tough. It's a good low back workout too...I can feel myself forced to keep my back engaged. Left side leg tracks better without grinding but feels weaker. Sorensen holds are fine but 20 seconds gets long as the sets progressed. KB snatch was good. I can definitely feel clicking/pulling sensations from right butt down through the hamstring on the right during the good mornings, but also feels like a good stretch. Left side feels great during these. Hip thrusts are no problem. Rowing felt good. Thanks!
Workout:
A. Back squat @41x1; 3-4x6; rest 2 min
75x4
85x4
95x4
105x3
105x4
105x4
B. Front rack in place split squats @21x1; 8-10x4/side; rest 1 min bw sides
45#x8/leg x 4
C1. Single leg sorensen holds; 20 seconds x5; rest 40 sec
20/leg x 5
C2. Split stance KB snatch; 8 reps x5/side; rest 1 min
26# x 8/arm x 5
C3. Sumo stance good morning; 10-12x5; rest 1 min
45# x 12 x 5
C4. Barbell hip thrusts; 10-12x5; rest 1 min
85x12x3
95x12x2
+
Row 15 min easy
185 cals
Really focusing on keep good positions on the back squats. Felt good today. The hardest part of this workout was the split squats. Right side hip/butt grind a bit and 8th rep was tough. It's a good low back workout too...I can feel myself forced to keep my back engaged. Left side leg tracks better without grinding but feels weaker. Sorensen holds are fine but 20 seconds gets long as the sets progressed. KB snatch was good. I can definitely feel clicking/pulling sensations from right butt down through the hamstring on the right during the good mornings, but also feels like a good stretch. Left side feels great during these. Hip thrusts are no problem. Rowing felt good. Thanks!
Saturday, January 21, 2017
January 21, 2017
Daily score: 7 (sore quads, butt, arms)
Workout:
Row 10 min easy
around 120 cals
+
10 min locomotion work
got sweaty
+
Cars series
A1. Slow controlled GH shoulder joint; 3 slow controlled reps in both directions
A2. Scap
A3. Wrist
A4. Elbow
A5. Hip
A6. Segmental spine
A7. Ankle
Done
+
A1. HS hold from pike position on box with shoulder taps; 30 seconds
x3; rest 30 sec
30x3
A2. Strict pull ups; 5-10 reps x3; rest 30 sec
5,6,5
A3. FLR on rings; 30 seconds x3; rest 30 sec
30x3
A4. Band resisted deadbugs; 20 alt'ing reps x3; rest 2 min
20x3
+
10 min easy row
around 120 cals
Realized my leg soreness during the CARs...hip circles lit up my glutes. Strict pull ups felt heavy but arms are still sore. Everything was pretty straight forward and went well. Really enjoying the kind of meditative feel of working out at home. Thanks!
Workout:
Row 10 min easy
around 120 cals
+
10 min locomotion work
got sweaty
+
Cars series
A1. Slow controlled GH shoulder joint; 3 slow controlled reps in both directions
A2. Scap
A3. Wrist
A4. Elbow
A5. Hip
A6. Segmental spine
A7. Ankle
Done
+
A1. HS hold from pike position on box with shoulder taps; 30 seconds
x3; rest 30 sec
30x3
A2. Strict pull ups; 5-10 reps x3; rest 30 sec
5,6,5
A3. FLR on rings; 30 seconds x3; rest 30 sec
30x3
A4. Band resisted deadbugs; 20 alt'ing reps x3; rest 2 min
20x3
+
10 min easy row
around 120 cals
Realized my leg soreness during the CARs...hip circles lit up my glutes. Strict pull ups felt heavy but arms are still sore. Everything was pretty straight forward and went well. Really enjoying the kind of meditative feel of working out at home. Thanks!
January 20, 2017
Daily score: 8
Workout:
snow boarding
So fun! Quads were burning on and off in the heavy powder. Calves got lit up here and there too. Thanks!
Workout:
snow boarding
So fun! Quads were burning on and off in the heavy powder. Calves got lit up here and there too. Thanks!
January 19, 2017
Daily score:6 (loopy from night shifts)
Workout:
A. Muscle up skills filming
see below
B1. Weighted pull ups; 2-3x5; rest 1 min
5#x3
7.5x2
5x2
5x2
5x2
B2. Seated Z-press; 8-10x5; rest 1 min
35x10
50x10
55x10
60x9
60x8
C1. False grip ring to chest hold from ring row position; 20 seconds
x5; rest 40 sec
20x5
C2. Ring push ups @31x1; amrap unbroken x5; rest 2 min
6,6,6,6,6
D1. Bent over BB rows; 8-10x3; rest 1 min bw sides
75x10x3
D2. Floor press; 10-12x3; rest 1 min
75x8
65x10
60x11
E1. Side body arch hold; 30 seconds x3; rest 30 sec
30x3 per side
E2. Bent knee hollow body hold; 30 seconds x3; rest 30 sec
30x3
E3. Seated pike lifts; 10 reps x3; rest 2 min
10x3
It's interesting that with just a few weeks off my upper body felt weaker...I also just worked night shifts and am always a little more weak after that until I catch up on sleep. I did my best on the different MU progressions. Usually I can do a couple ring dips but it was a 'no go' today. That L-sit chin up was also just not possible even though in my head it seemed like I should be able to do it...haha. Nothing really to say about the rest other than the baseline of feeling a bit weak, it was fun and my arms felt like noodles after. I got busy and am blogging this two days later and my arms a still a bit sore today...pretty sure I can't blame snow boarding for that ;). Thanks!
Workout:
A. Muscle up skills filming
see below
B1. Weighted pull ups; 2-3x5; rest 1 min
5#x3
7.5x2
5x2
5x2
5x2
B2. Seated Z-press; 8-10x5; rest 1 min
35x10
50x10
55x10
60x9
60x8
C1. False grip ring to chest hold from ring row position; 20 seconds
x5; rest 40 sec
20x5
C2. Ring push ups @31x1; amrap unbroken x5; rest 2 min
6,6,6,6,6
D1. Bent over BB rows; 8-10x3; rest 1 min bw sides
75x10x3
D2. Floor press; 10-12x3; rest 1 min
75x8
65x10
60x11
E1. Side body arch hold; 30 seconds x3; rest 30 sec
30x3 per side
E2. Bent knee hollow body hold; 30 seconds x3; rest 30 sec
30x3
E3. Seated pike lifts; 10 reps x3; rest 2 min
10x3
It's interesting that with just a few weeks off my upper body felt weaker...I also just worked night shifts and am always a little more weak after that until I catch up on sleep. I did my best on the different MU progressions. Usually I can do a couple ring dips but it was a 'no go' today. That L-sit chin up was also just not possible even though in my head it seemed like I should be able to do it...haha. Nothing really to say about the rest other than the baseline of feeling a bit weak, it was fun and my arms felt like noodles after. I got busy and am blogging this two days later and my arms a still a bit sore today...pretty sure I can't blame snow boarding for that ;). Thanks!
Tuesday, January 17, 2017
January 17, 2017
Daily score: 8
Workout:
A. Back squat @41x1; 4-5x5; rest 2 min
85x4x5
B. Front rack in place split squats @21x1; 8-10x3/side; rest 1 min bw sides
35#x10x2
35x8x1
C1. Single leg sorensen holds; 20 seconds x4; rest 40 sec
20/leg x 4
C2. Split stance KB snatch; 8 reps x4/side; rest 1 min
20#x8/side x 4
C3. Sumo stance good morning; 10-12x4; rest 1 min
35#x12x4
C4. Barbell hip thrusts; 10-12x4; rest 1 min
85x12x4
+
Row 15 min easy
180 cals
Felt good to be back at it and move some weight. Back squats at that tempo and weight by the third rep were harder to come up fast and not lead by raising my butt. Split squats- left leg felt more weak than right. Sorensen holds- 20 secs is definitely near my max at a time for single leg. The rest of the C sequence went well as did rowing. Thanks!
Workout:
A. Back squat @41x1; 4-5x5; rest 2 min
85x4x5
B. Front rack in place split squats @21x1; 8-10x3/side; rest 1 min bw sides
35#x10x2
35x8x1
C1. Single leg sorensen holds; 20 seconds x4; rest 40 sec
20/leg x 4
C2. Split stance KB snatch; 8 reps x4/side; rest 1 min
20#x8/side x 4
C3. Sumo stance good morning; 10-12x4; rest 1 min
35#x12x4
C4. Barbell hip thrusts; 10-12x4; rest 1 min
85x12x4
+
Row 15 min easy
180 cals
Felt good to be back at it and move some weight. Back squats at that tempo and weight by the third rep were harder to come up fast and not lead by raising my butt. Split squats- left leg felt more weak than right. Sorensen holds- 20 secs is definitely near my max at a time for single leg. The rest of the C sequence went well as did rowing. Thanks!
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