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...

:-/

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

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.

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 ) -

day in between

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

3 rounds

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

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

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

day 8

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

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

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

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...
:)

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

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 )

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 )

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,

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

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

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

day 38

no warmup...

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

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

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...

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 )

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 )

day 35

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


horizontal:
ring rows -


interrupted!
:)

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...
;)

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

day 32

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

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

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...

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...

:-/

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

day 28

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

day 27

no warmup...

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

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

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...

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

day 23

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

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

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

day 21

warmup:
rings deadhang - 3 x 30s

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

day 20

no warmup today...

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

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...

day 18

warmup:
rings deadhang - 3 x 30s

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

day 17

warmup:
rings deadhang - 3 x 30s


horizontal:
ring rows - 3 x 5r

short, short, short...

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

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

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...

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

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!
;)

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

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 )...

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

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

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