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. )

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 )

:)

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 )

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...

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.
:)

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

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.
:-/

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

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

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. :)

rest week

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

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.
:)

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...

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

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...

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 

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...
:)

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...
:-/

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 

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

day 39

just goofing off a bit again...

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

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

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 )

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 )

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 )

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 )

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.
;)

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.

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...

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.

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

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...

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

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 

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...

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.

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

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

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~!

;)

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.

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

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

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

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...
:)

day 19

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

interrupted...

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

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...
:)

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

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

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

day 14

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

taking another light day... :)

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

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

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

day 10

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

 - taking an easy night...
;)

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...

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

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

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

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

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

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

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 )
;)

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

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

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...

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

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

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 )

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

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...
;)

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

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

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...

;)

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

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

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

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

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

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

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...

bullseye!

this article hits the bullseye!

i wish every HR dweeb in the nation would read it...

 

http://online.wsj.com/article/SB10001424052970204422404576596630897409182.html