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

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.

day 3

no warmup...

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

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

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...
:)

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...
:-/

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!
;)

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 )

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

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

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...
:-/

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 )