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...
;)