TheLibrarian´s Board

[TheLibrarian]

One of my living room lamps was in continual danger during my 100 days of kata (and will be again when the 30 days of suburi are over). It's clearly trying to sneak up on me.

[SimonB]

TheLibrarian´s Log - 90:

wall of text....

[TheLibrarian]

TheLibrarian´s Log - 91:

- Pusher Club - week 7 - day 2 - 32 / 112 (today: 16 regular-push-ups)

- Atomic Workout - week 1 - day 4 - Dips + Abs

Consecutive Days of Exercise: 99 / 100




Atomic Workout - Dips + Abs:

1. dips (with chairs) (5x10) combined with hanging feet raises for the first 2 sets (5 reps) and the last 3 sets I switched to hanging knee raises instead (also 5 reps)
2. dips with elevated legs (5x15) combined with v-ups (5x10)
3. dips with straight leg (5x15) combined with sit-ups (5x20)



Wow - todays workout was quite intense - I liked it!

I planned to do hanging feet raises (5x5) for the whole superset but switched for the last 3 sets to hanging knee raises instead! An awesome exercise! Respect! Next week will try to hold on till the last set!


so we have today in total: 200 dip reps and 175 abs reps in about ca. 40 minutes

[twinkletoes]

Consecutive Days of Exercise: 99 / 100

(no words necessary )

[TheLibrarian]

(no words necessary )

no words indeed

[wjs]

(no words necessary )

no words indeed

So, you're taking the day off from exercising tomorrow? Because that's what I get from this exchange... >.>

[xingyiquan]

Abs and dips is insidious TheLibrarian because dips also work abs as secondary muscle group. Thanks for the feedback and nice words. Really appreciated

[SimonB]

TheLibrarian´s Log - 91:

Consecutive Days of Exercise: 99 / 100

uhhhh..... Nice and stay fit today!

[TheLibrarian]

uhhhh..... Nice and stay fit today!

[twinkletoes]

So, you're taking the day off from exercising tomorrow? Because that's what I get from this exchange... >.>

I know I told you to read between the lines, but you're not doing it right

[TheLibrarian]

TheLibrarian´s Log - 92:

- Pusher Club - week 7 - day 3 - 48 / 112 (today: 16 regular-push-ups)

- Atomic Workout - week 1 - day 5 - HS + Bridges

Consecutive Days of Exercise: 100 / 150




Atomic Workout - HS + Bridges:

1. elevated push-ups (5x10) combined with one leg elevated glutes bridge (5x15 each leg)
2. elevated pike-push-ups (5x10) combined with one leg glutes bridge (5x15 each leg)
3. pike push-up (5x20) combined with straight bridge (5x15)


wow! Impressive and demanding workout!

First thought before I started: Bridges will be easy ... ok, please remind me that I never, never ever underestimate an exercise again

Bridges were hard - and in combination with the elevated push-ups and pike push ups it was a well balanced workout straight from hell!

the curious thing about todays workout: the first exercises - of both families - were the easiest ones. At least they felt as the easiest one considering the whole workout routine. Only the last choosen exercises (normally the easiest of the three) were the hardest. Well, it could be a matter of exhaustion at the end of the workout. But that would only be the half of the answer! The straight bridges very just a killer exercise IMHO!

I still felt my shoulder muscles because of yesterdays workout! After todays workout I still feel them - I am burning!

The bridge exercises are awesome. When we face the truth: we mostly neglect our back. I am really happy that today was also a back and shoulders workout! I enjoyed the routine.

so we have today in total: 200 push reps and 450 bridge reps

Well, I still have two days of the atomic workout left - but they are only Active Rest days - and I commented those days already!

What about the whole routine until now?

Definitely nothing that you do on top of other things! It is a very demanding and exhausting routine - which is family friendly because it is a short but intence workout routine! 40 till 50 minutes and you are finished with the routine. I like that!

Another point I really relish about the routine is, that the porgram is modular - if something is too easy, just add another exercise, or instead more reps or tension to get the exercise more difficult. Or you can go the other way around - just take a step back and do lighter stuff! And therefore it is perfect for every fitness level - but not fix - the program grows with your fitness level! Fascinating!

There are a lot of pull and push exercises - but on the other hand just a few abs and squat routines. Well, the squat and abs day were heavy, no question, and on other days you work more than one muscle group, no question either, but nonetheless: just for my personal taste - I wished for some more abs routines. Perhaps they can be added at the end of some supersets like a finisher? Don´t know! Perhaps I say in week 2 - more abs? no no no no ... but now, at the end of the active days of week 1, I would say: more more more more at least this is one point that comes to my mind. The rest is well balanced IMO.

xingyiquan had you some thoughts about the abs too? what would be your suggestion?

[twinkletoes]

Happy 100-days badge!

[xingyiquan]

Thank you so much TheLibrarian for all your positive feedback and questions. I really appreciate the quality of these and the time you took to help me in understanding more my routine. To your points concerning abs and squats I thinnk you caught it right, they are heavy but not so present overall. For squats I try not kill my legs sincre I need them for running and boxing. Abs could be indeed an add on even if most other exercise include some abs to stabilize. I keep them low because I want to grow midsection strength and not endurance nor aesthetics (I eat too much to be shredded...) therefore I need to push it hard and give rime to rest. Great great job on completing everything the way you did and thanks again

[TheLibrarian]

Happy 100-days badge!

Thanks twinkletoes

[noname]

100 days, nice! ..and keep fighting!