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