day 14

warmup:
rings deadhang ( almost lsits ) - 35s, 35s, 35s
rings support ( knees up ) - 35s, 35s, 35s
faky muscleups ( feet down ) - 5r, 5r, 5r

handstand pulse / pushes ( back to wall ) - 7r, 6r, 5r, 4r, 3r

vertical:
ring chinups ( jumpy ) - 5r, 5r, 5r
ring dips ( partial ) - 7r, 7r, 5r

tick-tocks ( kinda ) - 8r, 6r

day 13

not sure how much i'm gonna do tonite, kinda beat from work...

warmup:
rings deadhang ( almost lsit ) - 35s, 35s, 35s
rings support ( knees up ) - 35s, 35s, 35s
faky muscleups ( feet down ) - 5r, 5r, 5r

handstands ( back to wall ) - 50s, 45s, 40s, 35s, 30s

horizontal:
ring rows - 
ring pushups - 

day 12

shuffled last thursday and on saturday...

warmup:
rings deadhang ( almost lsit ) - 35s, 35s, 35s
alt kb lunges ( 25lb each hand ) - 10r, 10r
rings support ( knees up ) - 35s, 35s, 35s
oneleg kb squats ( backfoot on ball ) - 5r, 5r
faky muscleups ( feet on ground )  - 5r, 5r, 5r

handstand pulse/pushes ( back to wall ) - 9r, 7r, 7r

vertical:
ring chinups ( semi-strict ) - 4r, 4r, 3r
ring dips ( partial ) - 7r, 7r, 5r

tick-tocks ( knees bent, partial ) - 10r, 8r

day 11

warmup:
rings deadhang ( almost lsit ) - 35s, 35s, 35s
rings support ( knees up ) - 35s, 35s, 35s
faky muscleups ( feet on ground ) - 5r, 5r, 5r

handstand pushes/presses ( back to wall ) - 7r, 8r, 7r

horizontal:
ring rows ( feet on ground ) - 7r, 7r, 7r
ring pushups ( ditto ) - 10r, 10r, 10r

skin-the-cats ( almost ) - 3r, 3r

day 10

didn't do well last week, skipped my 2nd ring day, but i did shuffle run 3x for the week at least...

warmup:
rings deadhang ( almost lsit ) - 35s, 35s, 35s
rings support ( knees up ) - 35s, 35s, 35s
faky muscleups ( feet on the ground ) - 5r, 5r, 5r

handstand wallwalks ( belly to wall ) - 10r, 10r, 10r, 10r, 10r

vertical:
ring chinups ( jumpy ) - 5r, 5r, 5r
ring dips ( partial ) - 5r, 5r, 5r
tick-tocks ( knees bent, partial ) - 10r

day 9

shuffled on saturday and last thursday, so it was another 3fer week, hehe

warmup:
rings deadhang ( almost lsit ) - 35s, 35s, 35s
rings support ( knees up ) - 30s, 30s, 30s
faky muscleups ( feet on ground ) - 5r, 5r, 5r

handstands ( back to wall ) - 48s, 50s, 45s

vertical:
ring chinups ( jumpy ) - 5r, 5r, 4r
ring dips ( partial ) - 5r, 5r, 5r

tick-tocks ( knees bent, partial movement ) - 10r

day 8

shuffled yesterday, 107 and breezy ;)

warmup:
rings deadhang ( almost lsit ) - 35s, 35s, 35s
rings support ( knees up ) - 30s, 30s, 30s

handstand pulse/pushes ( back to wall ) - 10r, 10r, 10r

horizontal:
ring rows ( feet on ground ) - 7r, 7r, 7r
ring pushups ( ditto ) - 10r, 10r, 10r

a little burnt out tonite from work...

day 7

shuffled on saturday, that made 3 "runs" in a week.  woot!
:)

warmup:
rings deadhang ( almost lsit ) - 35s, 35s, 35s
rings support ( knees up ) - 30s, 30s, 30s
faky muscleups ( feet on ground ) - 5r, 5r, 5r

handstand wallwalks ( belly to wall ) - 16r, 16r, 16r

vertical:
ring chins ( a lil jumpy ) - 5r, 5r, 5r
ring dips ( partial ) - 5r, 5r, 5r

tick-tocks ( kinda ) - 4r, 4r

day 6

ran ( shuffled ) yesterday in my vibs, feels pretty good.  this might be my 1st week for 3 "runs"...

warmup:
rings deadhang ( almost lsit ) - 35s, 35s, 35s
rings support ( knees up ) - 30s, 30s, 30s
faky muscleups ( feet on ground ) - 5r, 5r, 5r

handstand pulses/pushes ( back to wall ) - 10r, 4r, 5r, 5r - jeez i'm weak tonite... :|

horizontal:
ring rows ( feet on ground ) - 7r, 7r, 7r
ring pushups ( ditto ) - 10r, 11r, 12r
skin-the-cats ( kinda ) - 5r, 5r

day 5

warmup:
rings deadhang ( almost lsit ) - 35s, 35s, 35s
rings support ( knees up ) - 30s, 30s, 30s
faky muscleups ( feet on ground ) - 5r, 5r, 5r

handstand pulses/pushes ( back to wall ) - 15r, 10r, 8r

vertical:
ring chinups ( a little jumpy ) - 5r, 5r, 5r


got started late, and now it's time for bed :(


ring dips ( partial rom ) -
tick-tocks ( kinda ) -

random

random blog found when googling for something else:
http://lilaprime.blogspot.com/2008/08/things-on-single-post-it-on-my-desktop.html

and serendipity rears her beautiful head again...
;)

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

day 44

warmup:
rings deadhang - 45s, 45s, 45s
faky muscleups - 5r, 5r, 5r

handstand ( back to wall ) - 53s, 55s, 53s

vertical:
ring chinups - 3r, 3r, 3r
ring dips - 3r, 5r, 6r,

day 43

warmup:
rings deadhang - 45s, 45s, 45s  ( almost lsit )
faky muscleups - 5r, 5r, 5r  ( feet on ground )

horizontal:
ring rows - 5r, 5r, 5r
ring pushups -

 not feeling it tonite, kinda lacking energy...
:-/

day 42

warmup:
rings deadhang - 45s, 45s, 45s
faky muscleups - 7r, 7r, 7r

handstand wallwalks ( belly ) - 28r, 24r, 20r

vertical:
ring chinups - 2r, 2r, 2r, 2r, 2r
ring dips - 3r, 3r, 3r, 3r, 3r