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 )

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

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

day 17

Rings Upright Support - 3 x 30s

Ring Rows - 3 x 5r

Ring Dips - 3 x 7r

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

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.

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

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

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 )

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 )

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

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

day 8

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

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 )

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 :(

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.
:)

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 )

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