January 30, 2020

Daily score: 7 (back felt good today)

Workout:

Bodybuilding day
A. Front lever lat pull down; 18 reps x5; rest 2 min

85x18
70x18
60x18
65x18x2

B. Straight arm band pull downs; 18 reps x5; rest 2 min

32x18
27.5x18x4

C1. Seated cable rows; 12-15x5; rest 90 sec

55x15
60x15
65x15
70x15
70x15

C2. Bent over thumbs up reverse flies; 15-20x5; rest 90 sec

5x20
5x16
8x15
5x15x2

D. Adductor side plank in TRX; 30 seconds x6/side; rest 30 sec

30/side x6

E1. Stability ball DB torso twists; 20 reps x3; rest as needed

with 25# plate

E2. Warrior pose torso twists; 5 reps in both directions x3/side; rest as needed

done

I was off work today and I think that was better for my back.  Work sucks: lead, hard floors, awkward lifting, broken chairs I refer to as death traps.  I'm much encouraged by how I feel this evening and am hoping this will be better in a couple weeks and I can hit it hard as planned.  Hip is 100% now.  I plan to work handstands a bunch everyday in Maui.

This workout was great.  My arms were pumped.  Elaine gave me some tips on what straight arms for pushing down on the bar/rings actually means and I realized I cheat a lot by bending at the elbow slightly.  I did better today actually keeping my arms straight on the band pull downs.  It's amazing how much more capable I was doing the adductor side planks on the TRX this week.  It felt nearly impossible last week.  I was definitely shaking on the last 2 rounds.  I did the stability ball twists as seated russian twists to use more weight and not worry about the back slipping.  Felt great.  Thanks!