it has been an interesting period of strengthening myself.
i look a little different, mostly in my upper back.
but the real deal is being able to perform 5 fairly strict ring chinups!
that's pretty cool, to me. especially since i just had my 49th bday. lol
i am going to try to go back to basics on this cycle.
my warmups will be deadhangs, ring supports, faky muscleups, and handstand wallwalks.
and i will keep most of my vertical and horizontal exercises the same, just adding one on to each.
hangon! here we go...
rings deadhang ( almost lsit ) - 30s, 30s, 30s
rings support ( almost lsit ) - 30s, 30s, 30s
faky muscleups ( feet on ground ) - 5r, 5r, 5r
handstand wallwalks ( belly ) - 12r, 12r, 12r
ring chinups ( a little jumpy ) - 5r, 4r, 3r
ring dips - 3r, 3r, 3r
vertical: ring chins ( jumpy ) - 5r, 5r, 5r, 5r, 3r ring dips ( feet on bigball ) - 5r, 5r, 5r, 5r - dammit! left shoulder is really hurting tonite...
something i wrote on a friends fb page: i'd like to think that love is never stupid, only blind and occasionally misguided, and that only when we continue to throw love away on people who don't love us back, is it ever in vain...
so, in between GB/BW workout days, i have been trying to jumprope each day. not alot, just something to get the heart pumping. this morning i gotup fed the dogs, and did about 200 "reps" or revolutions or skips or whatever - then i went out to breakfast.
later i went out to rei and then to scottsdale for lunch, great weather.
took java for a walk on the canal right after i got back.
now it's early afternoon, and i'm doing laundry.
decided to swing the sledgehammer a little bit: 20r, 16r, 10r
been thinking of women in my life, most of the day, too.
some that i love, some that i miss, some that i look forward to seeing again.
so, not actually a workout day, but i'm goofing off on the rings...
muscleups ( feet on the ground, faking it up to support ) - 5r, 5r, 5r, 5r, 5r
- really only noting this, so when i'm sore in weird places monday, i can look back and say "oh ya, idiot".
didn't FAIL on every one this time. woo!
;) ring negative dips ( jump up, 5-10s negative ) - 5r, 5r, 5r
- first set: 1st rep 10s, 2nd was 9s, 3rd was 7s, last 2 reps were 5s
- last set: 1st rep 10s, 2nd rep 7s, the rest 5s
non-sequitur: (from a cool post on yahoo answers)
Hyenas are neither cats nor dogs.
They belong to their own family, the Hyaenidae, which also includes the
aardwolf. This family is more closely related to cats than to dogs. The
order Carnivora, to which the cat, dog and hyena
families all belong, is divided into two branches, the Feliformia
(cat-like) families, and the Caniformia (dog-like) families. The
Feliformia branch includes cats, hyenas, civets and genets, and
mongooses, whilst the Caniformia branch includes dogs, weasels and
relatives, bears, raccoons and relatives, seals and sealions.
resemblance of hyenas to dogs is due to convergent evolution - the
process by which unrelated species evolve similar solutions to similar
there was something in the back of my mind, about this date. something significant. but i don't remember what it is now...
- it's the last day of my "rest cycle", before starting a new SSC in the bodyweight/gymnastics/whatever workout that i am doing.
- there are 71 days left in the year.
- in 1805, the Battle of Trafalgar, in the Napoleonic Wars.
- International Day of the Nacho ( Mexico and USA )
warmup: rings deadhang - 1 x 60s rings upright - 3 x 30s ( feet on a soccer ball, trying for greater TO ) rings inverted - 1 x 60s
various: negative MU transitions ( feet on soccer ball ) - 3 x 3r sink pushups ( feet on kitchen sink ) - 3 x 7r skin-the-cats - 3 x 3r ( set the rings higher, nips, seem harder ) sledge & tire ( hit an old tire with a sledgehammer ) - 3 x 10r alternating
greased the groove a little this morning...
did a couple sets of downdog pushups,
and some bulgarian single-leg squats.
warmup: handstands ( belly to wall ) - 35s, 35s, 35s rings deadhang - 3 x 30s rings upright support - 3 x 30s rings inverted support - 3 x 30s
break: went to the grocery store...
partial mu transition ball kips?- 3 x 5r ( not sure what to call them ) ( sitting on the big ball, rings shoulder level, try to do mu transitions ) negative dip & mu trans ( feet on big ball ) - 3 x 5r sitting mu transitions ( sitting on big ball ) - 3 x 5r
( these are more strict that the kips, think i like them better )
just a quick note, about continuing...
in my first "session", i worked thru 32 days - basically 8 weeks.
this session, i will try to continue thru this steady-state for 12 weeks with no break.
so, it should take 48 days this time.
just goofing off a bit, 4th day, a little variety...
squatjumps - 5 x 5r rings deadhang - 3 x 20s walking lunges - 3 x 5r ( per leg ) downdog pushups - 3 x 7r weighted chinups - 3 x 2r ( on bar, 25lbs in backpack ) * first set got 2r, 2nd set 1rep, 2 negs, 3rd set didn't get 1, did 2 negs.
supposed to be a restday, but i'm goofing off with muscle-up stuff.
not actual muscle-ups, just various partial movements that build to it...
false-grip chins ( feet on big ball ) - 3 x 5r negative dip & mu trans ( feet on big ball ) - 3 x 5r
assisted band mu trans ( blue band ) - 3 x 3r
on this last, i attempted 3 partial transitions, unsuccessfully...
was trying to go from false-grip bent-arm hang to bent-arm support,
with the bands around my buttocks, and held in my hands on the rings. might have to do them 1st next time, lol.
played goalie in the superfun league monday night...
didn't play very well, but had fun.
banged my face on the ground, covering a loose ball, got a scrape.
all-in-all it wasn't a good game for the team, lol.
skipping tonite too, spent some extra time in tempe...
Rings US - 3 x 30s Ring FTH - 3 x 15s Ring BTH - 3 x 20s
Ring Dips - 3 x 3r Ring Chins - 3 x 3r
MU Neg Trans ( feet on ground ) - 3 x 5r
- these are just semi-resisted falls, lol.
basically, i'm at the bottom of a dip, heels in front,
and then i twist hands into a false-grip and fall backward,
trying to make it as slow as possible...
Sink Pushups ( like box PU ) - 3 x 5r for a box pushup, you put your feet on a box, but i'm using my sink, lol. still trying to stack my hips on top of shoulders, legs straight, etc. these are a progression to the HeSPU and HSPU...
yesterday was an unintentional restday, i was intending to workout, but things got in the way. received a nice visit and gift from a friend. and my little brown dog leona had another seizure, which lasted almost 2 hours. i sat and held and petted her during it, while my son and his girlfriend kept me company. we also watched a movie.
not really motivated today, so just screwing around on the rings a bit...
Rings Upright Support - 3 x 30s
Ring Rows ( feet on the ground ) - 5 x 5r
Ring Dips ( feet on ball ) - 5 x 5r
* thinking too much these past few days, and it's got me grumpy. not depressed, per se, but i can relate to those who get depressed during the holiday season. i don't particularly want to face up to familial and friendly obligations right now. feel like it would be a good thing to be in my truck driving somewhere else...
yes, she's on my mind again, wish it wasn't like this, feel like an idiot. it is an ongoing thorn in my mind, that when i see something interesting, or amusing, or artistic, that my mind immediately jumps to sharing it with her. then i mentally smack myself and pace thru the coping talk: let it go, it's been long enuff, quit dwelling, i'm fine, too old for this, etc.
yesterday was a rest day, but i did some HeS RLL - 3x5
( headstand reverse leg lifts )
WU: a. Jumping Rope 3 sets of 100 ( maybe a minute each? ) b.static support 3 x 30sec c. HS - belly to wall - 35sec, 25sec, 30sec ( kinda weak after ring support ) d. static BH 3 x 15sec e. static GH 3 x 15sec
Ring CU (chinups) 3 sets of 5 ( feet on 15" step )
so, i'm cleaning up my FB, in anticipation of other things...
here's my notes:
- - - - - this life - fri, may 27th, 2011
this life i'm living,
i wonder if it's for me?
when i was younger,
i was living for my family.
when i thought i'd grown up,
i married a beautiful lady,
and we raised wonderful kids,
and again, it was for my family.
now the kids are grown,
and the wife and i split up,
lovers i've had, and left, and lost,
and i wonder... have i yet grown up?
will i lose my fear and excuses someday?
and wander out into the cold night air,
looking up at the stars and wondering,
is this all that there ever was for me here?
- - - - - cleaning up - wed, jan 19th, 2011
she entered my life,
and her smile and words played a tune in my head.
slowly my heart began to beat to the music...
and a fire was lit.
with every touch and every shared breath,
that fire soared, burning when we touched...
and then she left,
and the tune kept playing,
and that fire kept burning and burning...
it's just me again,
and i have a mess to clean up,
fire blackened rooms and broken strings.
- - - - - neil gaiman quote - nov 16th, 2010
"Have you ever been in love? Horrible isn't it? It makes you so vulnerable. It opens your chest and it opens up your heart and it means that someone can get inside you and mess you up. You build up all these defenses, you build up a whole suit of armor, so that nothing can hurt you, then one stupid person, no different from any other stupid person, wanders into your stupid life...You give them a piece of you. They didn't ask for it. They did something dumb one day, like kiss you or smile at you, and then your life isn't your own anymore. Love takes hostages. It gets inside you. It eats you out and leaves you crying in the darkness, so simple a phrase like 'maybe we should be just friends' turns into a glass splinter working its way into your heart. It hurts. Not just in the imagination. Not just in the mind. It's a soul-hurt, a real gets-inside-you-and-rips-you-apart pain..."
~ Neil Gaiman ( author of The Sandman comic )
- - - - - lucky - sept 20th, 2010
call me lucky.
i have people in my life who love me.
and i've loved many of those who passed thru.
friends, and lovers, and those who turned out to be neither.
and i've been lucky enough to be "in-love" a few times.
even though that kinda thing seems to fade with time.
each time i got a little hurt when it ended,
but i didn't want that to stop.
cuz the hurting was good.
in it's own way.
and luckiest of all, i connected with someone, recently, body-mind-heart-&-soul.
she connects to me in all the ways that i think are important between two people.
and that seems like a rare treasure to me...
call me lucky.
- - - - - clear - nov 3rd, 2009
one thing is clear to me, that a morality which produces guilt, self-torture, and shame, which results in anxiety and weakness, which shortens and belittles life, cannot be the answer... - tarl of bristol
(actually from a book character)
well, i felt i was pretty successful following the slow-carb diet,
lost 20 lbs and gained some muscle.
and now, i'm re-introducing some carbs back into what i eat.
a couple of things that started bugging me on the slow-carb, were my joints and circulation, which could be coincidental of course, but my joints started hurting, and my pinky fingers and toes get numb.
so, i have been having oatmeal for breakfast this week,
and i mixed brown rice in with my blackbeans and brocolli last night.
not sure how this experiment will bloom, but there you go.
this is somewhat in response to seeing the movie ForksOverKnives this weekend.
not that i want to cut animal products totally out,
but leaning a bit more "plant-strong".
i'm still at about 197 lbs, and feeling pretty muscular and lean.
( not huge and cut, lol, just in good overall shape )