October 19, 2017

Daily score: 5

Workout:

A. Strict press; 5x5; rest 90 seconds


70,75,80,85,85

B1. DB flies; 12-15x4; rest 1 min

15x12
15x15
15x14
15x12

B2. Laying overhead tricep extensions; 12-15x4; rest 1 min


12x15
15x15
15x15
15x12

C. Seated band muscle ups; 15 reps x3; rest 90 seconds


15x3

D. Hollow body position straigth arm PVC band pull downs; 10 reps x4;
rest 90 seconds

10x4

E. Quadruped shoulder cars loaded with 2.5# plate; 2 slow controlled
reps in both directions on both arms

Done

Pressing out of the dip on the muscle ups was super hard after the  other work.  The video is the last 4 I did.  I had to ‘hop’ out of most of them.  Everything went well though!  Thanks!

October 17, 2017

Daily score: 6

Workout:

A. Strict pull up isometric; amsap at the top of the pull up x5; rest 90 secodns

26,17,19,20,16

B. Hanging bent knee straddle L hold; amsap x5; rest 90 seconds

35,30,26,28,23

C1. Weigthed vest ring rows; 15 reps x4; rest 1 min

15x4

C2. Seated two arm abducted (on boxes) external rotations; 15 reps x4;
rest 1 min

10,12,12,12

D1. Side body arch hold; 20 secodns x4/side; rest 40 sec

20/side x 4

D2. Super man hold; 45 seconds x4; rest as needed

45x4

The strict pull up iso hold: I felt tension in my elbows by the end of the 5.  Not pain just intense.  The external abductions were harder for the right shoulder.  Super man is tough for me but 45x4 was successful.  I got a dip bar attachment for my rig today!  Exciting.  Thanks!

October 16, 2017

Daily score: 6

Workout:

A. Seated single arm DB arnold press; 14 reps x4; rest 2 min


20,25,25,20

B. Ring push ups @21x2; amrap unbroken x4; rest 90 seconds (from a
kneeling position so you aren't on your foot)


10,10,8,8 

C. Straight arm band lat pull downs from hollow body hold position; 10
reps x4; rest 1 min


10x4

D. Seated single arm DB tricep extensions; 15-20x3/side; rest 1 min bw sides


10x20
12x20
15x15


+
Arms only assault bike sprints; 10 secods @100%
rest 50 secodns
x12 sets

Done, nearly 40 cals total

I managed on my toes for the push ups, boot is pretty stable that way on a yoga mat.  Tricep extensions are ‘heavier’ on the right.  That arm just doesn’t track as well.  I can’t believe how hard it is to move that AD bike with just my arms.  Crazy.  I did get a little better as I went but was impressed with the challenge.  Thanks!

October 13, 2017

Daily score: 7

Workout:

A. Strict pull ups; amrap unbroken x5; rest 90 secodns


6,6,5,4,4

B. Hanging L hold; amsap x5; rest 90 seconds

15,15,16,13,14

C. Weigthed vest ring rows; 15 reps x4; rest as needed

15x4

D. Hollow body hold straigth arm band lat pull downs; 10 reps x5; rest 1 min

10x5

E. Elbow on knee external rotations; 10-12x4/side; rest 1 min bw sides

10x12/side
12x12/side
12x10/side
10x12/side

I did all of this in my boot, so some added weight.  The elbow ext rotations were way more challenging on the right arm.  I would say 12 easy reps on the left and I would start struggling at 9 reps on the right.  Just felt weaker.  Thanks!

October 12, 2017

Daily score: 8

Workout:

A. Single arm DB bench press; 10-12x3/side; rest 1 min



30x12/side
35x12/side
40x12 on the left, 40x11 on the right

B. Singel arm DB strict press; 10-12x3/side; rest 1 min

25x12/side
25x12/side
25x10/side

C. Seated band muscle ups; 10 reps x4; rest 90 seconds

I went to the gym so I used the 'dream maker' mu harness instead of seated bands

10 x 4

D. Laying DB tricep extensions; 12-15x4; rest 1 min bw sides

15x12/side
15x12/side
12x15/side
12x13/side

E. Quadruped shoulder cars; 2 slow controlled reps in both directions
on both arms

Done

It was good to get out of the house and into the gym.  Using the 'dream maker' is always fun.  My boot feels heavy but it didn't seem to make the mu's that much harder.  I had to do sets of 5.  All went well.  Time is passing quickly.  Leg is sore from the first couple days of walking in the boot.  I probably did a bit too much the first day as far as being on it.  Keeping it up more today.  But feeling optimistic and enjoying occupying my brain on some new books and things to study and entertain myself with.  Thanks!

October 4, 2017

Daily score: 8

Workout:

outdoor day

mountain biking

3.5 hours of riding, majority of the time climbing

This was an epic beautiful perfect fall day and the trail was perfect after a little rain.  I was tearing it up and be aggressive and then I did an awkward removal of my foot from the right clip, fell funny, broke my right leg.  Well, first I got up, tested it out a bit, was stared at for awhile by the guys I was with, and then I rode a couple miles to the car.  It just wasn't looking right and when I got home my sweet mother convinced me to go get an x-ray.  And now I am in a cast with crutches.  So I guess I can really focus on my strict muscle up now.  Thanks!

October 3, 2017

Daily score: 6

Workout:

Assault bike 10 min easy


70 cals
+
A1. Side plank; 30 secodns x4; rest 30 sec
A2. Hanging L hold; amsap x4; rest 30 sec
A3. DB side bends; 12-15x4; rest 30 sec
A4. Stability ball stir the pots; 10 slow controlled reps x4; rest 30 sec
A5. Hollow body hold; 30 seconds x4; rest as needed to recovery

Done
L-holds: 25, 21, 20, 19
DB side bends: 50# x 15/side x 4

+
row 10 min easy

2100m

+
mobility work 20-30 min

Done plus some glute activation work

All good.  Breathing during the L-holds is improving but a struggle.  Thanks!