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

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 )

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?

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

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.
;)

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