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Monday, August 26, 2013

day 24

warmup:
rings deadhang ( almost lsit ) - 30s, 30s, 30s
rings support ( knees up ) - 30s, 30s, 30s

handstand press / pushes ( partial ) - 9r, 7r, 5r

vertical:
ring chinups
ring dips 


Wednesday, August 14, 2013

day 23

warmup:
rings support ( knees up ) - 30s, 30s, 30s
rings deadhang ( almost lsit ) - 30s, 30s, 30s

handstand push/pulses ( partial ) - 

horizontal:
ring rows ( feet on ground ) - 
ring archer pushups ( ditto ) - 


Tuesday, August 13, 2013

day 22

warmup:
rings deadhang ( almost lsit ) - 30s, 30s, 30s
rings support ( knees up ) - 30s, 30s, 30s

handstand pulse/pushes ( back ) - 7r, 7r, 7r

vertical:

Wednesday, August 07, 2013

day 21

warmup:
rings deadhang ( almost lsit ) - 30s, 30s, 30s
rings support ( knees up ) - 30s, 30s, 30s

handstand wallwalks ( belly ) - 20r, 20r, 20r

horizontal:
ring rows ( feet on ground ) - 7r, 7r, 7r
ring archer pushups ( ditto, alternating ) - 16r, 12r, 10r


Monday, August 05, 2013

day 20

warmup:
rings deadhang ( almost list ) - 30s, 30s, 30s
rings support ( knees up ) - 30s, 30s, 30s
faky muscleups ( kinda ) - 5r, 5r, 5r

handstand push/press - 7r, 5r, 5r

vertical:
ring chinups ( jumpy ) - 5r, 5r, 5r
ring dips ( partial ) - 5r, 5r, 5r

kb curls ( 25lb ) - 7r, 7r
kb snatch ( same ) - 7r, 7r
kb clean ( same ) - 7r, 7r

Monday, July 29, 2013

day 19

warmup: not feeling it...

vertical:
ring chinups ( jumpy ) - 5r, 5r, 4r
ring dips ( partial ) - 7r, 7r, 5r, and 1 negative

handstand push/presses ( back to wall ) - 5r, 6r, 5r


Monday, July 22, 2013

day 18

warmup:
rings deadhang ( almost lsit ) - 35s, 35s, 35s
rings support ( knees up ) - 30s, 30s
faky muscleups ( feet ground ) - 5r, 5r, 5r

handstand push/presses ( back to wall ) - 7r, 7r, 7r

vertical:
ring chinups ( jumpy ) - 5r, 5r, 5r
ring dips ( partial ) - 5r, 5r, 5r

tick-tocks ( kinda ) - 


Wednesday, July 17, 2013

day 17

warmup: not going to warmup very much today, feel like getting right into it...

horizontal:
hanging front lever tuck - 10s, 10s, 10s
hanging back lever tuck - 10s, 10s, 10s

handstands ( back to wall ) - 65s, 65s, 60s, 55s, 50s

ring rows ( feet on yogaball ) - 5r, 5r, 5r

Monday, July 15, 2013

day 16

warmup:
rings deadhang ( almost lsit ) - 35s, 35s, 35s
rings support ( knees up ) - 35s, 35s, 35s
faky muscleups ( feet down ) - 5r, 5r, 5r - then 5 negatives feet on soccer ball.

handstand wallwalks ( belly ) - 20r, 20r, 20r

vertical:
ring chins ( jumpy ) - 6r, 6r, 6r
ring dips ( partial ) - 7r, 7r, 7r

skin-the-cats ( kinda ) - 3r ( wow, weakness! )


Wednesday, July 10, 2013

day 15

warmup:
rings deadhang ( almost lsit ) - 35s, 35s, 35s
rings support ( knees up ) - 35s, 35s, 35s
faky muscleups ( feet down ) - 6r, 6r, 6r

handstands ( back ) -  55s, 50s, 50s

horizontal:
ring rows ( feet down ) - 7r, 7r, 7r
ring pushups ( ditto ) - 10r, 10r, 10r

skin-the-cats ( almost ) - 


Monday, July 08, 2013

day 14

warmup:
rings deadhang ( almost lsits ) - 35s, 35s, 35s
rings support ( knees up ) - 35s, 35s, 35s
faky muscleups ( feet down ) - 5r, 5r, 5r

handstand pulse / pushes ( back to wall ) - 7r, 6r, 5r, 4r, 3r

vertical:
ring chinups ( jumpy ) - 5r, 5r, 5r
ring dips ( partial ) - 7r, 7r, 5r

tick-tocks ( kinda ) - 8r, 6r

Wednesday, July 03, 2013

day 13

not sure how much i'm gonna do tonite, kinda beat from work...

warmup:
rings deadhang ( almost lsit ) - 35s, 35s, 35s
rings support ( knees up ) - 35s, 35s, 35s
faky muscleups ( feet down ) - 5r, 5r, 5r

handstands ( back to wall ) - 50s, 45s, 40s, 35s, 30s

horizontal:
ring rows - 
ring pushups - 


Monday, July 01, 2013

day 12

shuffled last thursday and on saturday...

warmup:
rings deadhang ( almost lsit ) - 35s, 35s, 35s
alt kb lunges ( 25lb each hand ) - 10r, 10r
rings support ( knees up ) - 35s, 35s, 35s
oneleg kb squats ( backfoot on ball ) - 5r, 5r
faky muscleups ( feet on ground )  - 5r, 5r, 5r

handstand pulse/pushes ( back to wall ) - 9r, 7r, 7r

vertical:
ring chinups ( semi-strict ) - 4r, 4r, 3r
ring dips ( partial ) - 7r, 7r, 5r

tick-tocks ( knees bent, partial ) - 10r, 8r

Wednesday, June 26, 2013

day 11

warmup:
rings deadhang ( almost lsit ) - 35s, 35s, 35s
rings support ( knees up ) - 35s, 35s, 35s
faky muscleups ( feet on ground ) - 5r, 5r, 5r

handstand pushes/presses ( back to wall ) - 7r, 8r, 7r

horizontal:
ring rows ( feet on ground ) - 7r, 7r, 7r
ring pushups ( ditto ) - 10r, 10r, 10r

skin-the-cats ( almost ) - 3r, 3r


Monday, June 24, 2013

day 10

didn't do well last week, skipped my 2nd ring day, but i did shuffle run 3x for the week at least...

warmup:
rings deadhang ( almost lsit ) - 35s, 35s, 35s
rings support ( knees up ) - 35s, 35s, 35s
faky muscleups ( feet on the ground ) - 5r, 5r, 5r

handstand wallwalks ( belly to wall ) - 10r, 10r, 10r, 10r, 10r

vertical:
ring chinups ( jumpy ) - 5r, 5r, 5r
ring dips ( partial ) - 5r, 5r, 5r
tick-tocks ( knees bent, partial ) - 10r





Monday, June 17, 2013

day 9

shuffled on saturday and last thursday, so it was another 3fer week, hehe

warmup:
rings deadhang ( almost lsit ) - 35s, 35s, 35s
rings support ( knees up ) - 30s, 30s, 30s
faky muscleups ( feet on ground ) - 5r, 5r, 5r

handstands ( back to wall ) - 48s, 50s, 45s

vertical:
ring chinups ( jumpy ) - 5r, 5r, 4r
ring dips ( partial ) - 5r, 5r, 5r

tick-tocks ( knees bent, partial movement ) - 10r



Wednesday, June 12, 2013

day 8

shuffled yesterday, 107 and breezy ;)

warmup:
rings deadhang ( almost lsit ) - 35s, 35s, 35s
rings support ( knees up ) - 30s, 30s, 30s

handstand pulse/pushes ( back to wall ) - 10r, 10r, 10r

horizontal:
ring rows ( feet on ground ) - 7r, 7r, 7r
ring pushups ( ditto ) - 10r, 10r, 10r

a little burnt out tonite from work...


Monday, June 10, 2013

day 7

shuffled on saturday, that made 3 "runs" in a week.  woot!
:)

warmup:
rings deadhang ( almost lsit ) - 35s, 35s, 35s
rings support ( knees up ) - 30s, 30s, 30s
faky muscleups ( feet on ground ) - 5r, 5r, 5r

handstand wallwalks ( belly to wall ) - 16r, 16r, 16r

vertical:
ring chins ( a lil jumpy ) - 5r, 5r, 5r
ring dips ( partial ) - 5r, 5r, 5r

tick-tocks ( kinda ) - 4r, 4r


Wednesday, June 05, 2013

day 6


ran ( shuffled ) yesterday in my vibs, feels pretty good.  this might be my 1st week for 3 "runs"...

warmup:
rings deadhang ( almost lsit ) - 35s, 35s, 35s
rings support ( knees up ) - 30s, 30s, 30s
faky muscleups ( feet on ground ) - 5r, 5r, 5r

handstand pulses/pushes ( back to wall ) - 10r, 4r, 5r, 5r - jeez i'm weak tonite... :|

horizontal:
ring rows ( feet on ground ) - 7r, 7r, 7r
ring pushups ( ditto ) - 10r, 11r, 12r
skin-the-cats ( kinda ) - 5r, 5r




Monday, June 03, 2013

day 5

warmup:
rings deadhang ( almost lsit ) - 35s, 35s, 35s
rings support ( knees up ) - 30s, 30s, 30s
faky muscleups ( feet on ground ) - 5r, 5r, 5r

handstand pulses/pushes ( back to wall ) - 15r, 10r, 8r

vertical:
ring chinups ( a little jumpy ) - 5r, 5r, 5r


got started late, and now it's time for bed :(


ring dips ( partial rom ) -
tick-tocks ( kinda ) -


Sunday, June 02, 2013

random

random blog found when googling for something else:
http://lilaprime.blogspot.com/2008/08/things-on-single-post-it-on-my-desktop.html

and serendipity rears her beautiful head again...
;)


Thursday, May 30, 2013

day 4

warmup:
rings deadhang ( almost lsit ) - 35s, 35s, 35s
rings support ( knees up ) - 30s, 30s, 30s
faky muscleups ( feet on ground ) - 5r, 5r, 5r

handstands ( belly ) - 35s, 35s, 25s

horizontal:
ring rows ( feet on ground ) - 7r, 7r, 7r
ring pushups ( ditto ) - 10r, 10r, 10r
skin-the-cats ( kinda ) - 5r, 3r





Monday, May 27, 2013

day 3 - cycle 5

warmup:
rings support ( knees up ) - 30s, 30s, 30s
rings deadhang ( almost lsit ) - 30s, 30s, 30s
faky muscleups ( feet on ground ) - 5r, 5r, 5r

handstand wallwalks ( belly to wall ) -  16r, 10r, 12r

vertical:
ring chinups ( a little jumpy ) - 5r, 5r, 5r
ring dips ( partial ) - 5r, 5r, 5r
tick-tocks ( kinda ) - 5r, 3r  ( back & forth is one )



Wednesday, May 22, 2013

day 2 - cycle 5

warmup:
rings deadhang ( almost lsit ) - 30s, 30s, 30s
rings support ( knees up ) - 30s, 30s, 30s
faky muscleups ( feet on ground ) - 5r, 5r, 5r

handstands ( back to wall ) - 45s, 45s, 45s

horizontal:
ring rows ( feet on ground ) - 7r, 7r, 7r
ring pushups ( ditto ) - 10r, 10r, 10r

skin-the-cats ( kinda ) - 5r

* i forgot to add something on to the verticals, maybe tick-tocks are a good addition?

Monday, May 20, 2013

day 1 - cycle 5

starting my fifth cycle :)

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...
;)


warmup:
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

vertical:
ring chinups ( a little jumpy ) - 5r, 4r, 3r
ring dips - 3r, 3r, 3r

Wednesday, May 08, 2013

break

it's about time for a break, not sure how many weeks it's been, but i feel it's time.
gonna take about a week off from the gymbod workouts.
but i'll try to get into the gym and do some of that.

peace.
;)

Wednesday, May 01, 2013

day 45

warmup:
rings deadhang - 45s, 45s, 45s
faky muscleups - 5r, 5r, 5r, 5r, 5r

handstands ( back to wall ) - 45s, 35s (fell), 45s, 30s

horizontal:
ring rows - 5r, 7r, 7r
ring pushups - 10r, 10r, 10r


Monday, April 29, 2013

day 44

warmup:
rings deadhang - 45s, 45s, 45s
faky muscleups - 5r, 5r, 5r

handstand ( back to wall ) - 53s, 55s, 53s

vertical:
ring chinups - 3r, 3r, 3r
ring dips - 3r, 5r, 6r,


Wednesday, April 24, 2013

day 43

warmup:
rings deadhang - 45s, 45s, 45s  ( almost lsit )
faky muscleups - 5r, 5r, 5r  ( feet on ground )

horizontal:
ring rows - 5r, 5r, 5r
ring pushups -

 not feeling it tonite, kinda lacking energy...
:-/



Monday, April 22, 2013

day 42

warmup:
rings deadhang - 45s, 45s, 45s
faky muscleups - 7r, 7r, 7r

handstand wallwalks ( belly ) - 28r, 24r, 20r

vertical:
ring chinups - 2r, 2r, 2r, 2r, 2r
ring dips - 3r, 3r, 3r, 3r, 3r



Thursday, April 18, 2013

day 41

has it been over a week? 
sheesh!  lazy-goot-fer-nuttin!!

warmup:
run back & forth - 2 x 10r
rings deadhang - 45s, 45s, 45s
faky muscleups - 5r, 5r, 5r

handstand wallwalks ( belly ) - 26r, 20r, 20r

horizontal:
ring rows - 7r, 7r, 7r
ring pushups - 10r, 10r, 10r






Monday, April 08, 2013

day 40

warmup:
rings deadhang ( almost lsits ) - 45s, 45s, 45s
handstand wallwalks ( belly ) - 20r, 20r, 20r

it's raining, porch is wet, cannot do the rest of my ring work...:(




Wednesday, April 03, 2013

day 39

warmup:
rings deadhang ( almost lsits ) - 45s, 45s, 45s
faky muscleups ( feet on ground ) - 5r, 5r, 5r

handstand wallwalks ( belly ) - 16r, 16r, 16r


horizontal:
ring rows ( feet on ground ) - 5r, 5r, 5r
ring pushups ( ditto ) - 15r, 15r, 15r


Monday, April 01, 2013

day 38

warmup:
rings deadhang ( almost lsits ) - 45s, 45s, 45s
faky muscleups ( feet on the ground ) - 5r, 5r, 5r

handstand wallwalks ( belly ) - 20r, 14r, 10r

vertical:
ring chins ( strict ) - 1r, 1r, 1r, 1r, 1r
ring dips ( partial ) - 3r, 3r, 3r

Thursday, March 28, 2013

day 37

my son left for thailand this morning.
i am both very happy, and a little sad...

warmup:
rings deadhang ( almost lsits ) - 45s, 45s, 45s
faky muscleups ( feet on ground ) - 5r, 5r, 5r

bleh.

Tuesday, March 26, 2013

day 36

warmup:
faky muscleups ( feet on ground ) - 5r, 5r, 5r
rings deadhang ( almost lsits ) - 45s, 45s, 45s

handstand wallwalks ( belly ) - 20r, 16r, 12r

that's it for tonite...
:(



Thursday, March 21, 2013

day 35

been a little while, had a root canal, and some other things to distract me from working out...

warmup:
faky muscleups ( feet on ground ) - 5r, 5r, 5r
rings deadhang ( almost lsit ) - 30s, 30s, 30s

handstand wallwalks ( belly ) - 20r, 18r, 16r

and i think that's about it for tonite...


 we all have people in our lives who are important to us, who we love.
don't let a day go by without them knowing that you feel that way, not one.
cuz that day, might be the day you regret...

Monday, March 04, 2013

day 34

warmup:
rings deadhang ( almost lsit ) - 30s, 30s, 30s
faky muscleups ( feet on ground ) - 5r, 5r, 5r

tired.
:(

Monday, February 25, 2013

day 33

warmup:
rings deadhang ( almost lsit ) - 30s, 30s, 30s
faky muscleups ( feet on ground ) - 5r, 5r, 5r

handstand wallwalks ( belly ) - 16r, 12r, 12r

vertical:
ring chins ( jumpy ) - 5r, 5r, 5r
ring dips ( partial ) - 5r, 5r ( interrupted by a hungry teen )


and here's a little demo for my kids...

video

Tuesday, February 19, 2013

day 32

warmup:
rings deadhang ( almost lsit ) - 30s, 30s, 30s
faky muscleups ( feet on ground ) - 5r, 5r, 5r

handstand wallwalks ( kid steps ) - 12r, 12r, 12r

vertical:
ring chins ( jumpy ) - 5r, 5r, 5r
ring dips ( very partial rom ) - 5r, 5r, 5r


dreaming of past women alot lately, guess i'm lonely or something...
hahaha
:)




Thursday, February 14, 2013

day 31

just gonna do a warmup, since i got home late from work...

faky muscleups ( heels on ground ) - 5r, 5r, 5r


Tuesday, February 12, 2013

day 30

warmup:
faky muscleups ( heels on ground ) - 5r, 5r, 5r

handstand wallwalks ( almost touch shoulder ) - 10r, 10r, 10r

vertical:
ring chins ( jumpy ) - 5r, 5r, 5r
ring dips - 0

got to be bedtime...
:-/



Thursday, February 07, 2013

day 29

warmup:
faky muscleups ( feet on ground ) - 5r, 5r, 5r, 5r, 5r

i think that's it for tonite...
must be the sinus thing i've had since sunday?

Tuesday, February 05, 2013

day 28

been a week or so since i've worked out...

warmup:
faky muscleups ( feet on ground ) - 5r, 5r, 5r

handstands ( back ) - bah, can't even kickup...

quitting for tonite.
:(



Wednesday, January 23, 2013

day 27

warmup:
rings deadhang ( almost lsit ) - 30s, 30s, 30s
rings support ( almost lsit ) - 30s, 30s, 30s

handstands ( back to wall ) - 25s (fell), 43s, 45s, 35s, 33s


horizontal:
ring rows ( feet on ground ) - 5r, 5r, 5r
ring archer pushups ( ditto, alternating ) - 10r, 12r, 12r


Monday, January 21, 2013

day 26

warmup:
rings deadhang ( almost lsit ) - 30s, 30s, 30s
* interrupted to be a taxi...
rings support ( almost lsit ) - 30s, 30s, 30s

handstand wallwalks - 20r, 18r, 16r

cutting it short tonite, knees hurt from soccer & hiking...

Thursday, January 17, 2013

day 25

warmup:
rings support ( almost lsit ) - 30s, 30s, 30s
rings deadhang ( almost lsit ) - 30s, 30s, 30s

handstand wallwalks - 20r, 16r, 14r

horizontal:
ring rows ( feet on ground ) - 5r, 5r, 5r
...interrupted...
archer ring pushups ( ditto, alt ) - 10r, 10r, 10r


Monday, January 14, 2013

day 24

warmup:
rings deadhang ( almost lsit ) - 30s, 30s, 30s
rings support ( almost lsit ) - 30s, 30s, 30s

* interrupted for dadtaxi again...

handstand wallwalks - 20r, 12r, 16r ( no babysteps, lifting my hand almost to my chest )

vertical:
ring chins ( jumpy ) - 5r, 5r, 5r, 3r
ring dips ( no ball ) - 5r, 5r, 5r, 5r


Wednesday, January 09, 2013

day 23

warmup:
rings support ( almost lsit ) - 30s, 30s, 30s
rings deadhang ( almost lsit ) - 30s, 30s, 30s
running back & forth in the yard - 10x, 10x

handstands ( back ) - 60s, 50s, 45s, 35s, 30s

horizontal:
ring rows ( feet on ground ) - 5r, 5r, 5r, 5r, 5r
archer ring pushups ( ditto, alternating ) - 10r, 10r, 10r, 10r, 10r


Monday, January 07, 2013

day 22

warmup:
rings support ( almost lsit ) - 30s, 30s, 30s
rings deadhang ( almost lsit ) - 30s, 30s, 30s

interruption for dadtaxi duties...

handstand wallwalks ( belly ) - 18r, 16r, 14r

vertical:
ring chins ( jumpy ) - 5r, 5r, 5r
ring dips ( feet on bigball ) - 5r, 5r,


Thursday, January 03, 2013

day 21

it's been a couple of weeks since i've posted.  
i've worked out sporadically during the holidays, and i haven't been totally lazy, lol.
most of the time i've been doing non-standard stuff on the rings.

warmup:
running back & forth - 10 times
rings support ( almost lsit ) - 30s, 30s, 30s
rings deadhang ( almost lsit ) - 30s, 30s, 30s

handstand wallwalks ( belly ) - 20r, 18r, 12r
frogpose - 12s

horizontal:
ring rows ( feet on ground ) - 5r, 5r, 5r
ring archer pushups ( feet on ground, alternating ) - 10r, 10r, 10r



Thursday, December 20, 2012

day 20

warmup:
rings deadhang ( almost lsit ) - 30s, 30s, 30s
rings inverted - 30s, 30s, 30s

handstand wallwalks ( babysteps ) - 20r, 16r, 16r

horizontal:
ring rows ( feet on ground ) - 5r, 5r, 5r
ring dips ( feet on bigball ) - 5r, 5r, 5r

faky muscleups - 5r, 5r, 5r

Monday, December 17, 2012

day 19

still feeling a bit ill, so gonna take it a little easy tonite...
( was sick all weekend with some headcold junk )

warmup:
rings deadhang ( almost lsit ) - 30s, 30s, 30s
rings inverted - 30s, 30s, 30s

handstands ( back ) - 60s, 60s, 60s

vertical:
ring chins ( jumpy ) - 5r, 5r, 5r
ring dips ( feet on big ball ) - 5r, 5r, 5r


Monday, December 10, 2012

day 18

warmup:
rings deadhang ( almost lsit ) - 30s, 30s, 30s

handstand wallwalks ( babysteps ) - 20r, 18r, 16r

vertical:
ring chins ( jumpy ) - 5r, 5r, 5r, 5r, 5r
ring dips - ( feet on big ball ) - 7r, 7r, 7r, 7r, 7r



Thursday, December 06, 2012

day 17

kinda continuing the horizontal part of last night, and adding some other stuff...

warmup:
rings deadhang ( almost lsit ) - 30s, 30s, 30s

horizontal:
ring rows ( feet on ground ) - 7r, 7r, 7r, 7r, 7r







Wednesday, December 05, 2012

day 16

warmup:
rings deadhang ( almost lsit ) - 30s, 30s, 30s
rings inverted - 30s, 30s, 30s

handstands ( back to wall ) - 50s, 45s, 40s, 40s, 35s

skipping the rest tonite, tired.


Monday, December 03, 2012

day 15

warmup:
rings deadhang ( almost lsit ) - 30s, 30s, 30s
rings inverted - 30s, 30s, 30s

handstand wallwalks ( belly ) - 16r, 10r, 10r

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...




Thursday, November 29, 2012

in between day

did the insanity this morning, was a little sore, but it went okay...

my son took me to work this morning becuz he needed my truck,
but then he couldn't pick me up afterwork, so i walked to the metro.
then i walked home from the camelback & central station...

:-/

Wednesday, November 28, 2012

day 14

warmup:
rings deadhang ( almost lsit ) - 30s, 30s, 30s
rings inverted - 30s, 30s, 30s

handstand wallwalks ( babysteps ) - 20r, 20r, 12r

horizontal:
ring rows ( feet on stool ) - 5r, 5r, 5r
ring pushups ( 25lb backpack ) - 7r, 7r, 7r




Monday, November 26, 2012

day 13

warmup:
jumproping - 2 x 150r
rings deadhang ( almost lsit ) - 30s, 30s, 30s
rings inverted - 30s, 30s, 30s

handstand wallwalks ( babysteps ) - 20r, 16r, 16r

vertical:
ring chins ( jumpy ) - 5r, 5r, 5r
ring dips ( partial ) - 5r, 5r, 5r


oh ya, i did the Insanity fit-test this morning...
yikes!  that was tough.

Wednesday, November 21, 2012

day 12

warmup:
muscleup attempts ( failures, lol ) - 5r, 5r, 5r, 5r, 5r

handstands ( back to wall ) - 45s, 45s, 45s


interrupted.  ( going to dinner with my kids )


horizontal:
ring rows ( feet on ground ) -
ring pushups ( 25lb backpack ) -


Tuesday, November 20, 2012

day in between

just jumping rope and hitting the dummy...
;)

3 rounds

Monday, November 19, 2012

day 11

warmup:
muscleup attempts ( failures ) - 5r, 5r, 5r, 5r,

vertical:
ring dips ( left shoulder hurting ) - 3r, 3r, 3r
ring chins - 3r, 3r, 3r, 3r, 3r

handstands ( belly ) - 30s, 30s, 30s








Wednesday, November 14, 2012

day 10

warmup:
rings deadhang - 30s, 30s, 30s

handstands ( belly to wall ) - 50s, 45s, 35s
handstands ( back to wall ) - 35s, 35s, 30s

horizontal:
ring rows ( feet on ground ) - 5r, 5r, 5r, 5r, 5r
ring pushups ( 25lb pack ) - 9r, 9r, 9r, 9r, 9r


Monday, November 12, 2012

day 9

warmup:
rings deadhang ( knees up ) - 30s, 30s, 30s
rings support ( almost lsits ) - 30s, 30s, 30s
rings inverted - 30s, 30s, 30s

handstand wallwalks ( babysteps ) - 16r, 16r, 20r

vertical:
ring chins ( jumpy ) - 5r, 5r, 5r
ring dips ( shallow & weak ) - 5r, 5r, 5r


Thursday, November 08, 2012

day 8

jumprope - 3 x 100r
skin-the-cats - 3 x 5r
diamond-pushups - 3 x 25r
dumbell curls - 25r, 20r, 15r





Wednesday, November 07, 2012

day 7

warmup:
rings support ( almost lsits ) - 3 x 30s
rings inverted hang - 3 x 30s
rings deadhang ( knees up ) - 3 x 30s

handstand wallwalks - 18r, 16r, 14r

horizontal:
ring rows ( feet on ground ) - 5r, 5r, 5r, 5r, 5r
ring pushups ( 25lb in backpack ) - 7r, 7r, 7r, 7r, 7r


Monday, November 05, 2012

day 6

warmup:
rings support ( almost Lsit ) - 3 x 30s
rings deadhang ( ditto ) - 3 x 30s

handstand wallwalks ( belly ) - 12r, 20r, 12r, 6r

vertical:
ring chins ( strict ) - 2r, 2r, 2r, 2r, 2r
ring dips ( free ) - 3r, 3r, 3r, 3r, 3r


Saturday, November 03, 2012

just another beautiful saturday

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.

beautiful day so far...
:)



Thursday, November 01, 2012

day 5

warmup:
rings deadhang ( knees up ) - 30s, 30s, 30s
rings support ( knees up ) - 30s, 30s, 30s

handstands ( belly to wall ) - 50s, 40s, 35s, 30s, 25s

horizontal:
ring rows - 7r, 7r, 7r, 5r, 5r
ring pushups ( feet on big ball ) - 10r, 10r, 10r




Monday, October 29, 2012

day 4

warmup:
rings support - 30s, 30s, 30s
rings deadhang - 30s, 30s, 30s

handstand wallwalks ( babysteps ) - 16r, 10r, 14r

vertical:
ring chins ( very jumpy ) - 5r, 5r, 5r
ring dips ( left shoulder hurts, only going 1/2 way ) - 5r, 5r, 5r



Saturday, October 27, 2012

goof day

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.
The resemblance of hyenas to dogs is due to convergent evolution - the process by which unrelated species evolve similar solutions to similar problems.


Thursday, October 25, 2012

day 3

no warmup...

bar chinups ( various grips ) - 3r, 3r, 3r, 3r, 3r, 3r
headstand reverse leglifts - 5r, 5r, 5r


Wednesday, October 24, 2012

day 2

warmup:

rings support ( knees up ) - 30s, 30s, 30s
rings deadhang ( ditto ) - 30s, 30s, 30s

handstand wallwalks ( babysteps ) - 16r, 16r, 16r

horizontal:
ring rows - 3s x 7r
diamond pushups - 3s x 25r


Monday, October 22, 2012

day 1 - cycle 4

starting a new cycle, woo!
didn't really test for new limits, so just gonna make small changes...
no new goals for exercises either, still focusing on handstand wallwalks,
ring chins, and ring dips.

warmup:
rings support ( knees up ) - 30s, 30s, 30s
rings deadhang ( knees up ) - 30s, 30s, 30s

handstands ( back to wall ) - 40s, 50s, 44s
handstand wallwalks ( babysteps ) - 16r, 12r, 12r

ring chinups ( trying to be strict, a lil jumpy on 2nd set ) - 5r, 5r, 2r (fail)
ring dips ( feet on big ball ) - 5r, 7r, 9r  ( shoulder twinged 1st rep, got betta )

dumbell curls ( 15lbs ) - 1s x 25r
diamond pushups - 1s x 25r

okay, enuff with the muscles, time to get my glee on...
:)





Sunday, October 21, 2012

10.21.2012

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 )

but i don't think it's any of those...
:-/





Thursday, October 11, 2012

10.11.12

at the end of each steady-state cycle, supposed to have a week of rest.
then, you retest your times, etc, and setup your new workout/programming.
so, on to the resting!
;)


Wednesday, October 10, 2012

day 48

last day of my 3rd cycle...

warmup:
rings upright support ( w knees up ) - 30s, 30s, 30s
rings deadhang - 30s, 30s, 30s

horizontal:
ring rows - 5r, 5r, 5r, 5r, 5r
ball knee pushups - 5r, 5r, 5r
( kinda exactly how they sound, on my knees on a big ball )



Monday, October 08, 2012

day 47

warmup:
rings deadhang - 30s, 30s, 30s
rings support w knees up - 30s, 30s, 25s

handstand wallwalks ( babysteps ) - 16r, 16r, 16r

vertical:
ring chins - 3r, 3r, 3r, 2r ( really weak tonite, starting from sitting, no jump )
ring dips ( feet on big ball cuz weak ) - 5r, 5r, 5r, 5r, 5r







Sunday, October 07, 2012

day 46

actually worked out yesterday but didn't log it...


rings muscle-ups ( attempts, meaning FAILs, lol ) - 5 sets of 5 reps

rings neg dips ( jump up, then resist for 5s down ) - 3s x 3r


Thursday, October 04, 2012

day 45

warmup:
rings deadhang - 30s, 30s, 30s
handstands ( belly to wall ) - 40s, 42s, 35s

horizontal:
ring rows - 7r, 7r, 7r
ring pushups - 9r, 9r, 9r

dumbell curls - 8r, 8r, 8r
dumbell one-arm tri exts - 10r, 9r, 9r

went to the gym the other night, didn't get to do the things i wanted.
think i'm gonna hafta quit that place...

still kinda being a hermit...
:-/


Monday, October 01, 2012

day 44

warmup:
rings support w knees up - 30s, 30s, 30s
rings deadhang - 30s, 30s, 30s

handstand wallwalks - 20r, 20r, 14r

vertical:
ring chins - 7r, 5r, 5r  ( a little jumpy )
ring dips - 5r, 5r, 5r

* been trying a little gtg (grease the groove) on chins and dips some mornings...
( maybe 5 each, nothing big )



Wednesday, September 26, 2012

day 43

warmup:
rings deadhang - 30s, 30s, 30s
rings support ( knees up ) - 20s, 20s, 20s

handstand wallwalks ( babysteps ) - 12r, 16r, 10r

horizontal:
ring rows - 7r, 7r, 7r
ring dips ( no ball ) - 5r, 5r, 5r
( ya, i know, it's horizontal day, but i need to work on my dips )

handstands ( back to wall ) - 30s, 25s, 20s
( damn, hard to kickup and stay up, lol )



Monday, September 24, 2012

day 42

warmup:
rings deadhang - 30s, 30s, 30s

handstand wallwalks ( babysteps ) - 20r, 16r, 14r, 10r, 10r

vertical:
ring chins - 5r, 5r, 5r ( no jumping )
ring dips ( feet on big ball ) - 7r,



Thursday, September 20, 2012

day 41

no warmup...

skin the cats - 3 x 5r
one-arm kb swings ( 25 lbs ) - 2 x 25r each arm

handstand wallwalks ( babysteps ) - 20r, 16r, 10r







Tuesday, September 18, 2012

day 40

warmup:
rings upright support - 30s, 30s, 30s
rings deadhang - 30s, 30s, 30s

handstands ( belly ) - 30s, 30s, 30s

horizontal:
ring rows - 7r, 7r, 7r
ring pushups ( 25lbs in backpack ) - 9r, 9r, 9r




Monday, September 17, 2012

day 39

warmup:
rings deadhang - 30s, 30s, 30s

handstand wallwalks ( babysteps ) - 20r, 20r, 16r

vertical:
ring chins ( little jumpups ) - 7r, 7r, 7r
ring dips ( feet on big ball ) - 9r, 9r, 9r




Friday, September 14, 2012

day 38

no warmup...

ring chins ( jumpups ) - 10r, 10r, 8r

handstands ( belly to wall ) - 30s, 30s


Wednesday, September 12, 2012

day 37

warmup:
handstands ( belly ) - 40s, 40s, 40s, 35s, 30s 

horizontal:
ring rows - 5r, 5r, 5r, 5r, 5r
ring pushups ( 25lbs in backpack ) - 7r, 7r, 7r, 7r, 7r



this was like the 2nd to last rep of my last set, lol...

Monday, September 10, 2012

day 36

no warmup...

ring chins - 5r, 5r, 5r, 5r, 5r  ( a little jumpy on last 3 sets )
ring dips - 7r, 7r, 7r, 7r  ( feet on big ball )





Wednesday, August 29, 2012

day 35 ( again )

let's try this again...

warmup:
rings deadhang - 30s, 30s, 30s
rings support - 30s, 20s, 30s


horizontal:
ring rows - 5r, 5r, 5r
ring ppps - 5r, 5r, 5r ( trying for turnout and keep hands by waist )



Tuesday, August 28, 2012

day 35

warmup:
rings deadhang - 30s, 30s, 30s
rings support -


horizontal:
ring rows -


interrupted!
:)


Monday, August 27, 2012

day 34

warmup:
rings deadhang - 30s, 30s, 30s

vertical:
ring dips ( feet on bigball ) - 10r, 10r, 10r
ring chins ( jumpups ) - 7r, 7r, 7r, 5r

handstand wallwalks ( babysteps, weak ) - 20r, 15r (fell, haha), 10r ( weak! )


at least my headache went away, lol...
;)




Tuesday, August 21, 2012

day 33

warmup:
rings deadhang - 30s, 30s, 30s
rings support - 30s, 30s, 30s

horizontal:
ring rows - 5r, 5r, 5r, 5r, 5r
ring pushups - 0

handstands ( back to wall ) - 35s, 33s, 31s


“The Constitution only gives people the right to pursue happiness. You have to catch it yourself.”
 ~ Ben Franklin


Monday, August 20, 2012

day 32

warmup:
rings deadhang - 30s, 30s, 30s

handstand wallwalks ( alt baby ) - 20r, 20r, 20r
handstand ( belly to wall ) - 30s, 30s, 10s

Wednesday, August 15, 2012

day 31

no warmup

ring chins ( jump ups & neg ) - 10r, 10r, 7r
ring dips ( feet on yoga ball ) - 10r, 10r, 5r

alternating hs wallwalks - 12r, 12r, 10r  ( weak again )


shorty tnite...


Monday, August 13, 2012

day 30

warmup:
rings deadhang - 30s, 30s, 30s
rings support - 30s, 30s, 30s

alternating hs wallwalks - 14r, 12r, 12r

vertical:
ring chins - 5r, 5r (cheats), 5r (jump & neg)
ring dips - 5r, 5r, 5r (cheating - feet on a soccer ball)

/sigh - really weak tonite...

:-/





Wednesday, August 08, 2012

day 29

warmup:
rings deadhang - 30s, 30s, 30s

alt handstand wallwalks - 20r, 18r, 16r

horizontal:
ring rows - 5r, 5r, 5r, 5r, 5r
ring pushups - 10r, 10r, 10r, 10r, 10r







Monday, August 06, 2012

day 28

warmup:
rings deadhang - 30s, 30s, 30s
rings support - 30s, 30s, 30s
rings inv hang - 30s, 30s, 30s





Friday, August 03, 2012

day 27

no warmup...

ring chins - 5r, 5r, 5r
downdog pushups - 10r, 10r, 10r



Wednesday, August 01, 2012

day 26

no warmup.

ring chins - 5r+5cheats, 5r+2cheats, 4r+1cheat, 3r
- also did 5r this morning before i left for work to gtg....
alt hs wallwalks - 18r, 18r, 16r

Monday, July 30, 2012

day 25

warmup:
rings deadhang - 30s, 30s, 30s
alt hs wallwalks - 20r, 18r, 16r

vertical day:
ring chins - 5r, 5r, 5r
ring dips -3r, 3r, 3r
-- wow, not sure if it was cuz of the wallwalks, but my dips sucked...



Friday, July 27, 2012

day 24

last day of the mcdougalling - whew! 12 days, ouch, lol.
it's hard to give up caffeine, sugar, meat, dairy, & alcohol all at once.
not to mention, chocolate! ;-)


warmup:
rings deadhang - 30s, 30s, 30s

various:
downdog pushups - 10r, 10r, 10r
ring chins - 5r, 5r, 4 1/2r  - lol








Wednesday, July 25, 2012

day 23

warmup:
rings deadhang - 30s, 30s, 30s

wallwalks ( alternating ) - 20r, 12r, 16r






Wednesday, July 18, 2012

day 22

warmup:
rings deadhang - 30s, 30s, 30s
rings inv hang - 30s, 30s, 30s

vertical:
ring dips - 5r, 5r, 5r
ring chins -5r, 5r, 4r

handstand wallwalks - 10r, 16r, 10r



Monday, July 16, 2012

day 21

warmup:
rings deadhang - 3 x 30s

wallwalks ( cuz i luv em, alternating, baby ) - 20r, 20r, 20r


Wednesday, July 11, 2012

day 20

no warmup today...

wallwalks ( alternating babysteps ) -20r, 14r, 12r, 10r, 10r


Tuesday, July 10, 2012

day 19

warmup:
rings deadhang - 3 x 30s

random: ( not sure what my lefthand can handle yet )
wallwalks ( alternating, babysteps ) - 20r, 20r, 20r

stopping here, the wallwalks felt good...





Monday, July 09, 2012

day 18

warmup:
rings deadhang - 3 x 30s

small thing on my hand from rockclimbing, stopping this tonite...
:-/


Friday, July 06, 2012

day 17

warmup:
rings deadhang - 3 x 30s


horizontal:
ring rows - 3 x 5r

short, short, short...



Monday, July 02, 2012

day 16

not a good day at work... :-/

warmup:
rings deadhang - 3 x 30s

various: ( not feeling it tonite, grrr )
wallwalks alt ( babysteps, fingertips on ground ) - 16r, 12r, 10r
ring chinups - 5r, 5r (cheat), 5r (cheat again)

/sigh


Friday, June 29, 2012

day 15

goofing around, not sure what i want to workout on tonite...

warmup:
rings deadhang - 3 x 30s

various:
skin the cats - 3 x 5r

wallwalks - 10r, 12r, 10r



Wednesday, June 27, 2012

day 14

warmup:
rings deadhang - 3 x 30s
rings inv hang - 1 x 60s
rings upright - 3 x 30s ( feels like i'm weaker )

handstands ( belly ) - 30s, 30s, 30s

horizontal:
ring rows - 3 x 5r

interrupted, have to do some pushups later...





Monday, June 25, 2012

day 13

it's a monday, and twas a longass day at work, my body needs some work now...
( my son joined me in the workout today )
:)

rings deadhang - 3 x 30s
rings inverted - 3 x 30s
rings upright - 3 x 30s ( feet on a soccer ball, trying for greater TO )

calfraises - 1 x 100r
handstands ( belly to wall ) - 3 x 30s

vertical:
ring chins - 3 x 5r
ring dips - 5r, 4r, 3r

sledgehammer & tire - 1 x 10r alt






Thursday, June 21, 2012

day 12

warmup:
rings deadhang - 1 x 60s
rings inverted - 1 x 60s
rings upright - 3 x 30s ( feet on a soccer ball, trying for greater TO )

calf raises - 1 x 100r ( forgot to do them yesterday )

interrupted!
;)

Monday, June 18, 2012

day 11

warmup:
rings deadhang - 1 x 60s
rings inverted - 1 x 60s
rings upright - 3 x 30s ( feet on a soccer ball, trying for greater TO )
 
calf raises - 1set of 100reps
handstands ( belly ) - 30s, 30s, 30s

vertical:
ring dips - 3 x 5r
ring chins - 3 x 5r




Saturday, June 16, 2012

goof day ( not counting )

got my gymnastics body book, and after flipping thru it,
i wanted to just goof around a bit with some of the progressions...
( not counting today in my SSC daycount )

kick to handstand ( back to wall ) - 3 x 10r
reverse leg lifts (HeS) - 3 x 5r
HeSPu negatives - 3 x 3r ( dropping onto 2 towels ) - almost ate it on the last 1

and today is the 4th day of 100 bodyweight calf raises ( an experiment )...

Thursday, June 14, 2012

day 10

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

Wednesday, June 13, 2012

day 9

warmup:
rings deadhang - 1 x 60s
rings upright - 3 x 30s
rings inverted - 1 x 60s


horizontal:
ring rows - 5 x 5r
ring pushups ( trying to do ppp's, feet on ground ) - 3 x 5r



Monday, June 11, 2012

day 8

fyi, just counting the gb days, for my steady-state cycle ( #3 )...

warmup:
rings deadhang - 3 x 30s 
rings upright - 3 x 30s
rings inverted - 3 x 30s

handstands ( belly ) - 30s, 30s, 30s, 30s, 30s

vertical:
ring dips - 5reps, 4reps, 4reps, 3reps, 2reps,  2reps ( 20! woo! )
ring chins - 5reps, 4reps, 3reps, 2reps, 1rep ( 15! wooo! )

( woo's are happy sounds, lol. )






Sunday, June 10, 2012

at the gym

my son and i went to the gym today...

squats - 5sets of 5reps, 135, 155, 185, 205, 225
clean & press - 3sets of 5 reps, 75, 75, 75

various db lateral raises - 3 sets

ab work ( he always throws crazy stuff together and kills me )

:)




Friday, June 08, 2012

day 7

trying another volume day...

no warmup.

bar chinups - 10 sets of 3 reps
pushups ( almost diamond, 25lbs in backpack ) - 10 sets of 5 reps

handstands ( belly to wall ) - 30s, 27s, 25s  ( wow, i'm tired )


Thursday, June 07, 2012

day 6

warmup:
rings upright - 3 x 30s
rings inverted - 3 x 30s
rings deadhang - 3 x 30s

going to a movie with the kids...


Wednesday, June 06, 2012

day 5

goofing off...

alt one-arm hang ( just swing side to side, not letting go ) - 10r, 10r, 10r
skin the cats - 3 x 5r

downdog pushups - 3 x 7r

that's it for tonite.
:)




Tuesday, June 05, 2012

day 4

warmup:
rings deadhang - 3 x 30s
rings support - 3 x 30s
rings inverted - 3 x 30s

vertical:
ring dips - 3 x 5r, 3r, 3r, 3r, 1r ( just wanted to get 25 )  ;-)
ring chins - 5reps, 4reps, 3reps, 2reps, 1rep ( volume! )

handstands ( belly to wall ) - 30s, 30s, 30s







Monday, June 04, 2012

day 3

rode my bike for a few miles after work, just to get some blood pumpin...

warmup:
rings support - 3 x 30s
rings inverted - 3 x 30s
rings deadhang - 3 x 30s

and i'm done.  got distracted.  darnit.
:-/

Wednesday, May 30, 2012

day 2

warmup:
rings deadhang - 3 x 30s
rings upright support - 3 x 30s
rings inverted hang - 3 x 30s

horizontal:
ring rows - 5 x 5r ( more face pull like tnite )
downdog pushups - 5 x 7r




Tuesday, May 29, 2012

day 1 - 3rd cycle

starting my 3rd cycle...

warmup:
rings deadhang - 3 x 30s
rings upright support - 3 x 30s
rings inverted support - 3 x 30s

vertical:
ring dips - 3 x 5r
ring chins - 4reps, 4reps, 3reps + 1 neg




Saturday, May 26, 2012

goofing

just goofing off a bit...

did some pushups this morning,
a couple of sets of kb upright rows,
and some kb laterals.

went and bought a 16lb. sledgehammer
and swung it about 10 times per side,
just to get used to the movement.

then i hiked to the 2nd bench at piestawa peak.
also goofed a bit with gait on a sidetrail.
basically i'd call it an 'oldman shuffle', lol.

keeping the knees bent with short steps,
stay on the mid and forefoot the whole time,
and just kinda fast walk / slow jog along.

didn't get hardly tired at all.
have to try it again sometime.
lol. :)

Tuesday, May 22, 2012

rest week

okay, it's ofishul, resting...
;)


Sunday, May 20, 2012

eclipse

interesting day today...

hiked backside of sq.pk. with a friend, she pushed me and we made it to the top.
then we had breakfast, bloody marys and kilt lifter.

later, checked out the eclipse, not quite the ring of fire, but still cool.
then had dinner with my son.

all in all, a very nice day.
:)


Thursday, May 17, 2012

day 47

warmup:
rings deadhang - 3 x 30s

various:
downdog pushups - 3 x 10r

got started a little too late tonite, but still wanted to do something...
i guess that's all i got for now, lol.


i think there is one more day in this cycle,
then i rest for a week or so...

Tuesday, May 15, 2012

day 46

warmup:
rings deadhang - 3 x 30s

various:
HeS RLL - 3 x 5r
box pushups - 5 x 5r
bar chinups - 5 x 3r
downdog pushups - 5 x 5r

Monday, May 14, 2012

day 45

warmup:
handstands ( belly to wall ) - 30s, 30s, 30s, 30s, 30s
rings deadhang - 3 x 30s
rings upright support - 3 x 20s
rings inverted support - 3 x 30s

vertical:
ring dips - 3 x 4r
ring chins - postponed...


Thursday, May 10, 2012

day 44

warmup:
handstands ( belly to wall ) - 30s, 30s, 30s, 30s, 30s
rings deadhang - 3 x 30s
rings upright support - 3 x 30s
rings inverted support - 3 x 30s

horizontal:
ring rows ( feet on ground ) - 3 x 7r
downdog pushups
- 3 x 9r 


Tuesday, May 08, 2012

day 43

warmup:
handstands ( belly to wall ) - 30s, 15s, 30s, 30s, 30s ( fell down once, lol )
rings upright support - 3 x 30s
rings inverted support - 3 x 30s 

vertical:
ring chins - 3 x 3r 
ring dips - 3 x 3r

superset next 2:
neg bar chins - 3 x 2r ( 25lbs in backpack )
downdog pushups - 3 x 7r

also superset:
one-arm db curls - 3 x 5r w 30lbs
one-arm db tri press - 3 x 5r w 30lbs

tonite was a good nite, felt great...
:)





Monday, May 07, 2012

day 42

warmup:
rings upright support - 3 x 30s ( superset these together )
rings inverted support - 3 x 30s 

handstands: ( belly to wall ) - 30s, 30s, 30s


cutting it short tnite...
:-/









Thursday, May 03, 2012

day 41

warmup:
handstands ( belly to wall ) - 30s, 30s, 30s, 30s, 30s ( volume! )
rings deadhang - 3 x 30s
rings upright support - 3 x 30s
rings inverted support - 3 x 30s 

horizontal:
ring rows ( feet on ground ) - 3 x 5r
downdog pushups
- 3 x 10r 



Tuesday, May 01, 2012

day 40

didn't work out much yesterday, 
just some downdog pushups...
5 sets of 10reps

oya, and 3 sets of wall walkups?
( walkup to get into belly-to-wall handstand, then back down ) 

tonite...

warmup:
rings upright support - 3 x 30s
rings inverted support - 3 x 30s
rings deadhang - 3 x 30s

vertical:
ring dips - 3 x 3r
ring chins - 5 x 3r







Thursday, April 26, 2012

day 39

just goofing off a bit again...

squatjumps - 5 x 5r
alternating lunges - 3 x 5r ( per leg )
downdog pushups - 3 x 9r

Wednesday, April 25, 2012

day 38

warmup:
rings deadhang - 3 x 30s
rings upright support - 3 x 30s
rings inverted support - 3 x 30s 

horizontal:
ring rows ( feet on ground ) - 3 x 5r
ring pushups
- 3 x 9r ( ditto )

neg  bar chins ( 25lbs in backpack ) - 2 x 2r
downdog pushups - 3 x 10r





Monday, April 23, 2012

day 37

warmup:
handstands ( belly to wall ) - 40s, 40s, 40s
rings upright support - 3 x 30s
rings inverted support - 3 x 30s
rings deadhang - 3 x 30s 
 
vertical: ( going for more volume, less resistance again )
ring dips - 5 x 5r ( feet on big ball )
ring chins - 5 x 5r ( ditto )

Thursday, April 19, 2012

day 36

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 )

Tuesday, April 17, 2012

day 35

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

horizontal:
ring rows ( feet on ground ) - 3 x 5r
ring pushups
- 3 x 9r ( ditto )

Monday, April 16, 2012

day 34

warmup:
handstands ( belly to wall ) - 30s, 30s, 30s
rings deadhang - 3 x 30s  ( notice i up'd my times for statics )
rings upright support - 3 x 25s
rings inverted support - 3 x 30s

vertical: ( going for more volume, less resistance tonite )
ring dips - 5 x 5r ( feet on big ball )
ring chins - 5 x 5r ( ditto )

Sunday, April 15, 2012

no break, continuing

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.
;)

Friday, April 13, 2012

day 33

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.

Thursday, April 12, 2012

day 32

warmup:
handstands ( belly to wall ) - 30s, 30s, 30s
rings upright support - 3 x 20s
rings deadhang - 3 x 20s

think that is it for tonite...

Tuesday, April 10, 2012

day 31

skipping the warmup today...

horizontal:
ring rows ( feet on ground ) - 3 x 5r
ring pushups
- 3 x 9r

and i'm tired, haha.

Monday, April 09, 2012

day 30

warmup:
handstands ( belly to wall ) - 30s, 30s, 30s
rings upright support - 3 x 20s
rings inv hang - 3 x 20s
rings deadhang - 3 x 20s

vertical:
ring chins - 3 x 3r
ring dips - 3 x 3r

Thursday, April 05, 2012

day 29

warmup:
rings upright support - 3 x 20s
rings inv hang - 3 x 20s
rings deadhang - 3 x 20s 

assisted band mu trans ( blue & red bands ) - 3 x 3r
- probly should just say "attempts", lol.  didn't get any...

Wednesday, April 04, 2012

day 28

warmup:
handstands ( belly to wall ) - 30s, 30s, 30s

rings upright support - 3 x 20s
rings inv hang - 3 x 20s
rings deadhang - 3 x 20s 

horizontal:
ring rows ( feet on ground ) - 3 x 5r
ring pushups
- 3 x 9r

reverse plank - 3 x 20s
planche lean - 3 x 15s

Tuesday, April 03, 2012

day 27

played vball again sunday night, and was kinda sore last night, so i skipped...

warmup:
handstands ( belly ) - 30s, 30s, 30s
rings upright support - 3 x 20s
rings inv hang - 3 x 20s
rings deadhang - 3 x 20s 

vertical:
downdog pushups - 3 x 5r
ring chins - 3 x 3r
ring dips - 3 x 3r 

Saturday, March 31, 2012

volleyball again

went out to scottsdale for volleyball again.
really enjoyed myself, until about 9 o'clock.
then i started feeling it, aching shoulders and knees, lol.
:)

slowly getting it back...

Thursday, March 29, 2012

day 26

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.

Wednesday, March 28, 2012

day 25

warmup:
rings upright support - 3 x 20s
rings inv hang - 3 x 20s
rings deadhang - 3 x 20s


horizontal:
ring rows ( feet on ground ) - 3 x 5r
ring pushups
( feet on stool ) - 3 x 9r

planche lean - 3 x 15s



Tuesday, March 27, 2012

day 24

warmup:
handstands ( belly ) - 30s, 30s, 30s
rings upright support - 3 x 20s
rings inv hang - 3 x 20s
rings deadhang - 3 x 20s 

took a break to go grocery shopping...

vertical:
ring chins - 3 x 3r
ring dips - 3 x 3r 
downdog pushups - 3 x 5r

Friday, March 23, 2012

volleyball

went to vball for the first time in about 3 months.
had a great time.  really outta shape ( no sand legs ).
didn't feel too olde, tonite.

haha~!

;)

Wednesday, March 21, 2012

closure

so, i texted her the other night.
this time was different.
i asked her to tell me she didn't love me anymore.

she said: "i don't love you. you want black and white, there it is."
i thanked her.
then i deleted her from my phone.

Tuesday, March 20, 2012

day 23

warmup:
rings deadhang - 3 x 20s 
rings upright support - 3 x 20s 
 
horizontal:
ring rows ( feet on ground ) - 3 x 3r
ring pushups
( feet on stool ) - 3 x 9r

Monday, March 19, 2012

day 22

warmup:
handstands ( belly ) - 30s, 30s, 30s
rings deadhang - 3 x 20s 
rings upright support - 3 x 20s
rings inv hang - 3 x 20s

vertical:
ring dips - 3 x 3r
ring chins - 3 x 3r
downdog pushups - 3 x 5r

Wednesday, March 14, 2012

day 21

kinda just goofing around with some different stuff,
since i haven't been hitting it very regular this week...

Rings Backlever? Curls - 3 x 5r
Rings Upright Support - 3 x 20s
Skin the Cats - 3 x 5r

Tuesday, March 13, 2012

day 20

warmup:
rings upright support - 3 x 20s
rings deadhang - 3 x 20s

horizontal:
ring rows ( feet on ground ) - 3 x 3r


interrupted again...
:)



Monday, March 12, 2012

day 19

ring chinups - 2 x 3r
ring dips - 2 x 3r

interrupted...

Thursday, March 08, 2012

day 18

actually skipped a 3rd day too, cuz i was tired and kinda rundown...
:\

warmup:
rings deadhang - 3 x 20s
rings inv hang - 3 x 20s
rings upright support - 3 x 20s


vertical:
ring dips - 5 x 3r
ring l-chins - 5 x 3r


Tuesday, March 06, 2012

skipped 2

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...
:)

Friday, March 02, 2012

day 17

warmup:
rings deadhang - 3 x 20s
rings inv hang - 3 x 20s
rings upright support - 3 x 20s

core:
muscleup transition ( knees on big ball ) - 3 x 3r
mu negative trans ( feet on soccer ball ) - 3 x 3r
skin the cats - 3 x 3r

headstand rev leglift - 3 x 3r
sink pushups - 3 x 5r  ( feet on the counter )
reverse plank - 3 x 30s

Tuesday, February 28, 2012

day 16

warmup:
rings deadhang - 3 x 20s
rings inv hang - 3 x 20s
rings upright support - 3 x 20s

horizontal:
ring rows ( feet on ground ) - 5 x 3r
ring pushups ( feet on stool ) - 5 x 7r
planche lean - 3 x 10s

band expanders ( red ) - 3 x 10r

Monday, February 27, 2012

day 15

warmup:
rings deadhang - 3 x 20s
rings inv hang - 3 x 20s
rings upright support - 3 x 20s

vertical:
ring l-chins - 5 x 3r
ring dips - 5 x 3r

handstands ( belly ) - 30s, 30s, 30s

Friday, February 24, 2012

day 14

warmup:
rings deadhang - 3 x 20s
rings inv hang - 3 x 20s
rings upright support - 3 x 20s

taking another light day... :)

Thursday, February 23, 2012

day 13

warmup:
rings deadhang - 3 x 20s
rings inv hang - 3 x 20s
rings upright support - 3 x 20s

horizontal:
ring rows ( feet on ground ) - 5 x 3r
ring pushups ( feet on stool ) - 3 x 9r
planche lean - 3 x 10s

handstands ( belly ) - 30s, 30s, 30s

Wednesday, February 22, 2012

day 12

played goalie in the "superfun" league, monday night.
and now this olde man is sore, really sore.  lol

had to take last night off to go get my truck from work.
cuz it kinda freaked out after the soccer game and broke down.
and this morning took it to the shop.

so, today will be my first day for the week...


warmup:
rings deadhang - 3 x 20s
rings inv hang - 3 x 20s
rings upright support - 3 x 20s

vertical:
ring l-chins - 3 x 3r
ring dips - 3 x 3r

Thursday, February 16, 2012

day 11

warmup:
rings deadhang - 3 x 20s
rings inv hang - 3 x 20s
rings upright support - 3 x 20s

horizontal:
ring rows ( feet on ground ) - 3 x 5r
ring pushups ( feet on stool ) - 3 x 9r

planche lean - 3 x 10s

Tuesday, February 14, 2012

day 10

warmup:
rings deadhang - 3 x 20s
rings inv hang - 3 x 20s
rings upright support - 3 x 20s

 - taking an easy night...
;)

Monday, February 13, 2012

day 9

warmup:
rings deadhang - 3 x 20s
rings inv hang - 3 x 20s
rings upright support - 3 x 20s
working more on turning the rings out now, take it down to 20s...

front band expanders - 2 x 10r (blue)
overhead b.e. - 2 x 5r (red)
lateral raise b.e. - 2 x 5r (red)
handstands ( belly, walk up, walk down ) - 30s, 30s, 30s

vertical:
ring l-chins - 3 x 3r
ring dips - 3 x 3r

decided skin-the-cats were more of a core exercise...

Friday, February 10, 2012

day 8

warmup:
rings deadhang - 3 x 20s
rings inv hang - 3 x 20s
rings upright sup - 3 x 20s

legs:
bulgarian squat - 3 x 10r per leg ( leg on ball behind )
one-arm overhead kb squat - 2 x 5r per arm ( 10r on 2 legs )
floor hip extensions - 3 x 10r

Thursday, February 09, 2012

day 7

warmup:
rings deadhang - 3 x 20s
rings inv hang - 3 x 20s
rings upright support - 3 x 30s

core:
muscleup transition ( feet on soccer ball ) - 3 x 3r
mu negative trans (ditto) - 3 x 3r
reverse plank - 3 x 30s
headstand rev leglift - 3 x 3r

Tuesday, February 07, 2012

day 6

Warmup:
Rings Deadhang - 3 x 20s
Rings Inv Hang - 3 x 20s
Rings Upright Support - 3 x 30s
Handstands ( belly to wall, walk up & down ) -30s,30s, 30s

Horizontals:
Ring Rows ( feet on ground ) - 3 x 5r
Ring Pushups -( feet on stool ) - 3 x 9r

( doing these next 2 as a giant set )
Ring Curls - ( feet on ground ) - 3 x 3r
Ring Tri Exts - ( feet on ground ) - 3 x 3r - these don't work so well, lol

Planche Lean - 3 x 10s

Monday, February 06, 2012

day 5

Warmup:
Rings Deadhang - 3 x 20s
Rings Inv Hang - 3 x 20s
Rings Upright Support - 3 x 30s
Handstands ( belly ) - 3 x 30s

Vertical:
Ring Chins - 3 x 5r
Ring Dips - 3 x 3r
Skin the Cats - 3 x 3r

Friday, February 03, 2012

day 4

just doing warmup today, this week has been harder than i thought...

Rings Deadhang - 3 x 20s 
Rings Invhang - 3 x 20s 
Rings Upright Support - 3 x 30s


Thursday, February 02, 2012

day 3

Warmup:
Rings Deadhang - 3 x 20s 
Rings Invhang - 3 x 20s 
Rings Upright Support - 3 x 30s

Core:
MU Trans - 3 x 3r ( feet on soccer ball )
MU Neg Trans - 3 x 3r ( ditto )
HeS RLL - 3 x 5r

Wednesday, February 01, 2012

who watches the watchers?

:)

today is a restday...

- - - - -

look in the mirror, do you like what you see?
are you healthy and well-rested, do you like how you look naked?
how are your thoughts?  do they tend to make you smile or not?

how do you picture yourself in a book?
hero?  protagonist? sidekick? useful tool? useless fluff?
is your story an adventure? a mystery? a tragedy?

how will your epitaph read?
good father, good son, loyal servant?
will you be able to lookback in your final moment, and say "i really lived!"?

( feel like i've written this before, lol )
;)

Tuesday, January 31, 2012

thought before bed

was getting ready for bed, and this thought made me get up and post...

there is always a little crazy in the lover.
it is what lets us hold onto hope,
and cross oceans,
and wait years,
for our beloved.

:-/

day 2

Warmup:

Rings Deadhang - 3 x 20s
Rings Invert Hang - 3 x 20s
Rings Upright Support - 3 x 30s
Handstand ( belly to wall ) - 3 x 30s

Horizontal:
Ring Rows - 3 x 3r
Ring Pushups - 3 x 9r
Skin the Cats - 1 x 3r
Planche Lean - 3 x 10s

Monday, January 30, 2012

day 1 - series 2

Warmup:

Rings Deadhang - 3 x 20s
Rings Invert Hang - 3 x 20s
Rings Upright Support - 3 x 25s
Handstand ( belly to wall ) - 45s, 40s, 35s

Vertical:
Ring Chins - 5 x 3r ( feet on a soccer ball )
Ring Dips - 5 x 2r  ( sheesh, weak tonite )
Skin the Cats - 2 x 3r
Sink Box Pushups - 3 x 3r

Sunday, January 22, 2012

break

this is the end of my first 8 week session,
so, it's time for a break. 
gonna take a week off for healing and resetting,
then get back to it again...
:)

of course, i might get ansty and do something.
but, it won't be part of a new cycle yet...

Friday, January 20, 2012

day 32

Rings US - 3 x 30s

Rings Bodyweight Biceps Curl ( feet on ground ) - 3 x 5r

Rings Pushups ( feet on stool to parallel ) - 3 x 9r

Thursday, January 19, 2012

day 31

Rings US - 3 x 30s

False grip Hang - 3 x 10s

Handstand ( back to wall ) - 3 x 30s

L-sits ( p'lets ) - 30s, 20s (fell backwards), 30s

Alt Lunges w KBs - 3 x 10r ( 5 each leg )

Goblet Squats w KB - 3 x 10r

Tuesday, January 17, 2012

day 30

tweaked my neck and/or traps somehow the other day, taking it easy...

Rings US - 3 x 30s

Ring Rows ( feet on ground ) - 5 x 3r
Ring Pushups ( feet on stool ) - 5 x 9r

Cast Wall Walks - 3 x 2r ( calling each walk up and down a rep )

Monday, January 16, 2012

day 29

Rings US - 3 x 30s
Rings FTH - 3 x 10s
Rings BTH - 3 x 15s

Ring Dips - 3 x 3r
Ring Chins - 3 x 5r

MU Neg Trans - 2 x 3r

Dog Pushups ( downward dog ) - 3 x 5r

Handstands ( back to wall ) - 30s, 30s, 30s

Saturday, January 14, 2012

day 28

this was actually fridays workout, but i was in a hurry last night, so posting now.

Rings US - 3 x 30s

Ring Rows - 3 x 5r ( feet on stool )

Ring Pushups - 3 x 10r ( feet on stool )

short & sweet, tra-la...
;)

Thursday, January 12, 2012

day 27

Jumprope ( vibrams ) - 3 x 100r

Rings US - 3 x 30s

Ring Chins ( feet on ground ) - 5 x 5r
Ring Dips ( unsupported ) - 3 x 3r

Lsits ( on p'lets ) - 3 x 30s

Handstand ( belly to wall ) - 30s, 25s, 20s

Tuesday, January 10, 2012

day 26

Rings US - 3 x 30s
Ring Rows ( feet on ground, full ROM ) - 3 x 5r
Ring Pushups ( feet on stool ) - 3 x 9r

Band Expanders - 3 x 9r

Monday, January 09, 2012

day 25

Jumprope ( vibrams ) - 3 x 100r

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...

;)

Friday, January 06, 2012

day 24

doing some fundamentals again...


Rings US - 3 x 30s

Ring Rows ( feet on ball ) - 3 x 3r
Ring Pushups ( feet on ball ) - 3 x 9r

Lsit on parallelettes - 3 x 15s

Reverse Plank - 2 x 30s
Frogstand - 3 x 20s

Band Expanders ( shoulder prehab ) - 3 x 9r

Thursday, January 05, 2012

day 23

it's good to be able to work myself to exhaustion, 
when my monkeymind is spinning nowhere quickly,
and a bittersweet melancholy is aching in my slowly healing heart...



Jumprope ( wearing my VFFs ) - 3 x 125r

Handstands ( back to wall ) - 40s, 40s, 40s, 35s, 30s
He RLL - 3 x 5r

Rings US - 3 x 30s
Rings Front Tuck Hang - 3 x 15s
Rings Back Tuck Hang - 3 x 20s

Ring Dips - 3 x 3r ( unsupported )
Ring Chins - 3 x 3r ( unsupported )

MU Neg Transitions - 3 x 3r ( feet on ball ) 

Sink Pushups -3 x 3r

Tuesday, January 03, 2012

day 22

Jumprope - 3 x 100r

Rings US - 5 x 20s

Reverse Plank - 3 x 30s
Frogstand - 3 x 30s

Alt Lunges -  3 x 10r

Monday, January 02, 2012

day 21

Happy New Year! 
wow, 2012 has arrived with a whisper...
;)

Handstands ( belly to wall ) - 37s, 45s, 33s, 30s, 30s
( first set i think i was trying to balance too much )

Rings US - 5 x 20s
Rings Chins - 5 x 5r ( feet on ball )
Rings Dips - 5 x 5r ( feet on ball )

Sink Pushups - 4 x 5r

Thursday, December 29, 2011

day 20

Handstands ( belly to wall ) - 45s, 40s, 33s, 28s, 23s

Rings US - 5 x 20s
Rings Front Tuck Hang - 5 x 15s
Rings Back Tuck Hang - 3 x 20s

went grocery shopping...

Ring Chins - 5 x 5r ( feet on ball )
Ring Dips - 5 x 5r ( feet on ball )

Wednesday, December 28, 2011

day 19

restday... but i felt like doing something, so:

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...


Shoulder Prehab ( with resistance band ) - 3 x 9r



Tuesday, December 27, 2011

day 18

doing a little "greasing the groove" this morning, since i'm on vacation...

Reverse Plank - 3 x 30s
Frogstand - 3 x 30s

right hand, 3 outside fingertips have gone a little numb and tingly.

Chinups ( on the bar ) - 3 x 3r
Box Pushups ( feet on the sink ) - 3 x 3r


didn't do much else in the afternoon, actually just...


Alternating Lunges w/ 25lb KBs - 3 x 10r

Monday, December 26, 2011

day 17

Rings Upright Support - 3 x 30s

Ring Rows - 3 x 5r

Ring Dips - 3 x 7r

Saturday, December 24, 2011

day 16

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.

/sigh

Thursday, December 22, 2011

day 15

Rings Upright Support - 5 x 10s
Rings Front Tuck Hang - 5 x 10s
Rings Back Tuck Hang - 5 x 10s

( the following i used a stepstool for my feet )
Ring Chinups - 5 x 5r
Ring Dips 5 x 5r
Ring Pushups 5 x 7r

Handstand ( belly to wall ) - 20s, 20s, 20s

 - - -

there is a cold north wind blowing tonite, a december wind...
seems like i've looked up at the night sky many times in the past,
with this winter wind caressing my face, making me shiver.

always seems to be bringing change with it.

Wednesday, December 21, 2011

day 14

supposed to be a "rest" day, but i felt like doing something...

Jumprope - 3 x 150r

Rings Upright Support - 3 x 30s

Band Expanders - 5 x 7reps

Tuesday, December 20, 2011

day 13

gonna try a few "fundamental" strength exercises,
to work on some of the supporting musculature...

1 pull, 1 push, and 1 core, sounds like a good session today.

Ring Rows 5 x 5

Ring Archer PU 5 x 10 alternating

L-sit on parallelettes 3 x 20s

Monday, December 19, 2011

day 12

trying a few different things, since i'm still a little sore from d11...

Jumprope 3 x 200r

Rings US 3 x 30s

Frogstand 15s, 25s, 35s  ( took a little practice to balance )

HeSPU progression - feet on the sink, torso over shoulders 3 x 5r
( tried the last set on parallelettes - aaaagggkkk!  not yet, ow, lol )

Rings Partial MU Tx - 3 x 5r
( 5 falsegrip chins, then 5 MU transition negatives, with heels on ground )

Saturday, December 17, 2011

day 11

Jumprope - 3 x 200r

HS ( belly to wall ) -  35s, 35s, 35s, 30s, 30s

Ring US - 3 x 30s 
Ring BH - 3 x 15s 
Ring GH - 3 x 20s

( using an exercise ball support my feet today )
Ring CUs - 5 x 5reps ( failed at 3 on 5th set )
Ring Dips - 5 x 5reps
Ring PUs - 5 x 10reps ( used the stool, ball kept rolling away, ow )

Wednesday, December 14, 2011

day 10

Jumping Rope 3 sets of 150 ( about a minute & 1/2 each )

HS ( back to wall ) - 50s, 45s, 37s, 40s, 40s

AltLunges - 3 x 10reps ( 5 each leg ) - holding 25lb KB each hand

DL - 3 x 5reps ( embarrassingly light )

Rings WU x 3 rounds
a. static support x 30sec
b. static BH x 15sec
c. static GH x 15sec






Monday, December 12, 2011

day 9

- it's raining today, so no jumping rope ( ceilings are too low )

HS ( belly to wall ) - 50s, 40s, 35s, 30s, 25s 

Ring US - 3 x 30s 
Ring BH - 3 x 15s 
Ring GH - 3 x 20s

(all the following i use a stepstool to support my feet)
Ring CUs - 5 x 3reps
Ring Dips - 5 x 3reps
Ring PUs - 5 x 7reps

Saturday, December 10, 2011

day 8

skipped today, had to get ready for a holiday party...

Thursday, December 08, 2011

day 7

yesterday was a rest day, but i did some HeS RLL - 3x5
( headstand reverse leg lifts ) 

today:

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 )

Ring Dips 3 sets of 5 ( feet on 15" step )

Ring PU (pushups) 3 sets of 7 ( feet up )

Tuesday, December 06, 2011

day 6

WU x 3 rounds
a. static support x 30sec
b. static GH x 10sec
c. static hanging Lsit x 10sec

Jumping Rope 3 sets of 100 ( about a minute each )

HS ( back to wall ) - 3 sets of 45secs

didn't get to lunges or deads tonite :(

Monday, December 05, 2011

day 5

okay, back to the beginning...
technically i guess it's day 7?  but only my 5th working day.

here is what i started on:

day 5 workout:

WU x 3 rounds
a. static support x 30sec
b. static GH x 10sec
c. static hanging Lsit x 10sec
( moved backward in the progressions, to german hang & l-sits, still hard ) 

Jumping Rope 3 sets of 100 ( maybe a minute each? )

Ring CU (chinups) 3 sets of 5  ( feet on 15" step )

Ring Dips 3 sets of 5 ( feet on 15" step )

Ring PU (pushups) 3 sets of 5 ( feet supported parallel ) 

Handstands 3 sets of 30secs ( belly to wall )

don't feel any stronger yet, lol.
:)

Friday, December 02, 2011

day 4

WU x 3
a. static hold x 30sec
b. static cheat BL x 30sec
c. static cheat FL x 30sec

AL - 5 x 10 ( 5 on each leg )
- 25lb KB in each hand

HS - 3 x 45secs ( back to wall )

Thursday, December 01, 2011

day 3

yesterday was a rest day, altho i did some HeS legraises - 3x3
talk about a beeyatch!  ow ow ow x 3

day 3 workout:

WU x 3 rounds
a. static support x 30sec
b. static cheating BL x 30sec
c. static cheating FL x 30sec
( cheating means my feet are on the ground, lol )

Ring CU 3 sets of 5  ( feet on 10" box )

Ring Dips 3 sets of 5 ( feet on 15" step )

bent arm support on rings 3 x 15-20 secs
( more ow ow ow )

HS (belly against the wall) 3 x 30secs

Wednesday, November 30, 2011

day 2

so, yesterday was day 2 of my new program...
really had fun with it, although i got distracted by Skyrim, after my 1st set of lunges.
Doh!
anyways, here was the workout:
WUx3rounds
a. static hold x 30sec
b. static tuck BL x 30sec (cheating w feet on ground)
c. static tuck FL x 30sec (cheating)
HS - 3x30secs (back to wall)
DL - 5x5 - all weight (all i have, and it's still light)
AL - 1x10 ( should have done 3x10 )
- used 25lb KB in each hand

Tuesday, November 29, 2011

Rings

got my rings in the mail yesterday, set them up and goofed off a little...
JEEBUZZ!  just trying to support is so hard i was shaking!
:)
my basic 4-day-a-week plan: (still need to figure out sets/reps):
WU:
a. static hold x 30sec
b. static tuck BL x 30sec
c. static tuck FL x 30sec
day 1:
- WU
- chinups
- dips
- handstands
day 2:
- WU
- DL
- lunges
- HS
skipday...
day 3:
- WU
- CU
- dips
- HS
day 4:
- WU
- DL
- lunges
- HS
weekend...

Monday, October 24, 2011

bullseye!

this article hits the bullseye!
i wish every HR dweeb in the nation would read it...
 
 

Monday, July 18, 2011

google+me!

i read an article the other day about Google+,
that basically said it "could" take the place of
all the other mediums of online communication.
email, chat, blog, and f*$%book - all replaced.
now, i don't know that this is true,
but, that would be a good thing right?
i mean, for those of us who spend some
significant amount of time doing those things.
so, give it a try...
i am.
;)

Friday, July 08, 2011

seemingly disjointed nonsense

just thinking...
 
life in America today is a bit surreal.
we are slowly walking into a barren valley, which we can't see the other side of.
as we look around, we see many others walking, some fall, and some stop to help the fallen.
but most just keep walking, thinking that they have to keep going, to keep moving.
and not quite knowing why...
 
can anyone see the carrot?  can they feel the stick?
are our leaders prolonging the sickness, so they can maintain their position?
if it's a game, what are the rules again?
they seem to keep changing...
 
bondage > truth > courage > liberty > abundance > greed > complacency > apathy > dependance > bondage
where are we now?
 
what do you use to hide your unhappiness?
music? tv? drugs? alcohol? sex? games? work?
 
what do you do to make this world, or your community, healthier?
what would you do?
what can you do?
 
what was the fate of the commoner in every other resolution thru-out history?
think.
 
 

Friday, July 01, 2011

favorite quotes

my fav quotes...

"life does not accommodate you, it shatters you. it is meant to, and it couldn't do it better. every seed destroys its container or else there would be no fruition." 
- Florida Scott-Maxwell

"the cure for anything is salt water - sweat, tears, or the sea."
- Isak Dinesen

"there is always some madness in love.,
but there is also always some reason in madness."
- Friedrich Nietzsche

"whether you think you can or think you can't, you're right."
- Henry Ford

"most folks are as happy as they make up their minds to be." 
- Abraham Lincoln

"it always works out in the end.  if it's not working out, it's not the end."
- Anonymous

Notes

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)

- - - - -
~t


Friday, June 17, 2011

i dreamt of surfing

i dreamt of surfing this morning.
 
a huge wave took me away from where i started,
going along the shore, rather than to it.
i passed alot of other people, who seemed to be still.
 
suddenly i found myself facing backward, looking where i'd come from.
then, the wave threw me up really far onto a new shore.
i picked up my board, confused, and walked over to a desk
where there were some "instructors" talking.
 
i asked them where i could buy some jeans to wear,
and how far i was from "kua" where i'd started,
and they just laughed. 
 
they said i was still on the same island, just at "kuala"?
and really far away, and that i could catch a bus back.
last thing i remember was walking back to the ocean...
 
good dream!
:)

Tuesday, May 31, 2011

Soulmate

this idea of a Soulmate has to end.
nobody else can hold up your world but you.
and no one is going to fix all your problems, or heal all your wounds.
 
there is just way too much emphasis on the "magic" happening.
magic is an illusion, relationships take work, period.
 
i'm not against the idea that we can create a soulmate.
it just means that each of us can work on our relationships,
making them stronger, and more fun, and successful.
but it takes hard work.
 
i'm also not against the idea that you can create soulmates in most relationships.
we just have to be happy and strong, and meet other happy, strong, loving people,
and choose to build a great friendship, relationship, marriage, or whatever.
 
and i could be totally wrong, of course.
maybe it is soul energy?
or maybe it's just basic chemistry?
;)
 

Friday, May 13, 2011

diet

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 )