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!

January 29, 2020

Daily score: 6 (back)

Workout:

Gymnastics class


The back issue is a bummer.  The muscle spasms seem to have relaxed but now I'm left with the instability feeling I had a few years ago.  I made a doctors appointment for when I get back from Maui.  Just want to be sure those fractures I have haven't slipped anymore and then think what direction I want to go with training.   But I'll cross that bridge when I get there.

I was unable to do the hollow body variety floor warm up in class d/t back.  We worked Russian dips and some difficult ring row/transition drills and some swing work on the rings.

I had to miss working out last night d/t stupid work but will make it up today.

Thanks!

January 27, 2020

Daily score: 6 (back)

Workout:

A. Snatch grip deadlifts; 5x5; rest 2 min

105, 125, 135, 135, 135

B. Clean grip RDL; 8-10x5; rest 2 min (use straps for grip)

135x10
135x10
135x10
145x10
145x10

C1. Single leg hip thrusts; 10 reps x3/side; rest 1 min

10/side x3 upper back on 2 abmats

C2. Star plank; 30 seconds x3/side; rest 1 min

15/15 R/L
20/15
15/20

C3. Banded frog pumps; 20 reps x3; rest 30 sec

20x3

D1. Weighted Sorensen hold; 30 seconds x2-3; rest as needed to full recovery

30x3 bodyweight

D2. Seated pike lifts; 25 reps x2-3; rest 1 min

25x3

D3. Seated single leg pike lifts; 25 reps x2-3 rest 1 min

25/leg x3

D4. Straddle pike lifts; 15 reps x2-3; rest as needed to recovery

15x3

I worked 10 static HS holds in warm up as well as a few cossack squats.  This was the first time the left hip has felt good in the cossack squat!  Yay!  I also did the 10 banded ice cream scoopers that are the homework for gym class and felt stronger!
I had to wear a lead apron at work today and that wasn't great for my back.  It's the weight pulling me forward that is a problem.  I do find hinging forward if I have a braced spine.  DL's went great.  But for example, a sorensen hold was more 'weird'.  I had to really really squeeze my butt to unload the low back.  I couldn't do single leg hip thrusts on the bench, hurt to lower.  But I was fine with my back on two abmats on the floor.  The left leg was harder to keep the back and hip stabilized.  Star plank is soooooo freaking hard for me.  Those times were literally all I could do.  And not d/t back issues, just hard to keep the leg up.  Writing this the next day and back doesn't feel worse or better, so I think that's a win.  Thanks!

January 25, 2020

Daily score: 6 (back still off)

Workout:

Bodybuilding day
A. Weighted dip; 4-5x5; rest 2 min

4 bodyweight
4 bw
5 bw
4 with 3#
5 with 3#

B1. Front lever lat pull down; 4 reps x8; rest 90 sec

105x4
115x4
120x4
115x4x5

B2. DB bench press; 6 reps x8; rest 90 sec

40x6x8

C1. Bent over single arm DB rows; 8-10x4; rest 90 sec

35x8
35x10
40x8
40x8

C2. Standing single arm DB push press; 12-15x4/side; rest 90 sec

20x15x2
25x12
20x12

D1. Two arm DB pull overs; 10 reps x3; rest 1 min

15x10
20x10x2

D2. DB front raises; 15-20x3; rest 1 min

8x15x3

D3. Stability ball DB torso twists; 24-30 x3; rest 1 min

25#x30

25x24x2

The back tolerated all of this just fine other than the push press.  I had to do strict press instead.  It's been awhile since I worked dips and have lost a lot of strength there.  Loving the lat machine.  I definitely feel that it fills a niche I haven't been able to address.  I do not love the globo gym tho, it was soooo hot and stuffy and icky lol.  And their DBs are dumb.  They have these huge round ends and are awkward to handle.  But I'm adapting ;).  Stability ball twists were a little weird d/t guarding my low back so not sure I got a lot out of them but did my best.  I'm a little sore the next day in the shoulders but not bad.  I'm also at work so not moving much.  My back is way better than it was on Friday.  I would still say I can't do anything dynamic :( but I bet I'll be 100% in 2-3 days.  Also, we got some battle ropes for Christmas I've been meaning to tell you about...and the regular rope climbing rope too that I've had since the summer if you see a place to use those.  Thanks!

January 23, 2020

Daily score: 8 (a little less sore, mostly just abs)

Workout:

A. High hang power snatch; 1.1.1x5; rest 20 sec/rest 2 min

75, 80, 85, 90, 90 (tweaked back)

B. Deadlift; 5x5; rest 2 min (building sets to a tough 5, but not a 5rm)

skipped

C. Barbell hip thrusts; 10 reps with 1 sec pause at the top of each
rep x5; rest 2min

skipped

D1. Russian KBS; 20 reps x3; rest 30 sec

skipped

D2. Banded frog pumps; 15 reps x3; rest 30 sec

20x3

D3. Sorensen hold; 45 seconds x3; rest as needed to full recovery

skipped

E1. Seated pike lifts; 20 reps x2; rest 1 min

20x2

E2. Seated single leg pike lifts; 20 reps x2 rest 1 min

20/side x2

E3. Straddle pike lifts; 10 reps x2; rest as needed to recovery

10x2

I spent some time HS walking in my warm up.  Did a cumulative 60 feet.  I also did 10 banded ice cream scoopers in warm-up.  Sadly, I tweaked my low back on my last set of snatches.  I think I did it lifting it from the floor.  Stupid.  I tried to deadlift but bending down to the bar was pretty uncomfortable.  I tried to do hip thrusts but the lowering of the bar part was uncomfortable.  Sorensen holds hurt, I didn't even bother trying KBS.  I did the frog pumps and pike lift series with no trouble and then I rode the air bike for 10 mins/100cals.  Biking usually helps loosen up my back.  It'll be okay in a couple days I think.  It just seizes up when I try to bend over.  Good thing is hip is feeling better and snatching didn't bother it.  I'll keep you posted, but I'm not super worried.  I have tomorrow as a rest day and saturday as upper body bodybuilding, should be plenty of rest.  Thanks!

January 22, 2020

Daily score: 7 (sore abs/lats)

Workout:

Gymnastics class (12 weeks of muscle up work)

We did:
hollow body rocks, arch body rocks, candlestick to standing up out of a pistol squat, strict hollow body pull ups with static holds at top and working the negative, strict toe to bar with max hold at max height, skin the cats in a tuck with straight arms, banded ice cream scoopers, shoulder stretches.

Homework:
10 banded ice cream scoopers every workout day
shoulder stretches

I think my sore abs inhibited my ability to do strict toe to bar (it's my low abs and I think the ghd sit ups got them).  Everything else was fine.  I could feel my lats give in the skin the cats periodically, but I did a couple really good ones.  I liked the band ice cream scoopers because I can really feel that that is a part of the muscle up movement that I've very weak at.  Looking forward to getting stronger. Thanks!

January 21, 2020

Daily score: 8

Workout:

Bodybuilding day
A. Front lever lat pull down; 15 reps x5; rest 2 min
https://www.instagram.com/p/BgLWqOzhATx/?taken-by=coacheugeneteo

52x15
62x15
72x15x3

B. Straight arm band pull downs; 15 reps x5; rest 2 min
https://www.youtube.com/watch?v=AjCCGN2tU3Q
 * try to take the range a little higher than he shows in this video

37x15
32x15x4

C1. Seated cable rows; 12-15x5; rest 2 min

27x15x2
32x15
42x15
52x15

C2. Bent over thumbs up reverse flies; 12-15x5; rest 2 min

5#x12x2
5#x15x3

D. Adductor side plank in TRX; 30 seconds x5/side; rest 30 sec
https://www.youtube.com/watch?v=lBIcQzr-cQs (shown in video at 2:10)

Done 

Sooooo glad I'm not a globo gym rat and that I found CrossFit.  It's such a different place, lots of NOT working out lol.  But I loved this workout.  It really got muscles in a way I don't feel I've ever done in the garage.  My lats/triceps were burning and lead by the end.  Excited to get some results.  I can feel my right shoulder/side doesn't track as well and these movements give me the time to work on that too.  Side plank was hard on my knee with the band at the ankle so I had to move it in closer to the knee.  Looking forward to starting gymnastics class tonight!  Thanks!