A start from scratch

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    #61
    Day 49 - Chest & Triceps

    ***Warm up:
    Scapular push ups, some elastic work

    ***Workout:
    3x12 Diamond push ups with feet one stair up
    4x12 Gym Rings Push Ups
    4x 10-10-8-8 Decline Push Ups (feet four stair from floor)
    3x12 Pike Push Up + 8 Log Shoulder lift

    4x15 Shoulder extension with rope - further down than before
    4x8 Suspension Rope tricep extension (neutral grip)

    3 x 60 Sitting leg raises

    ***Cardio:

    Day 14 of 30 Days of HIIT

    1 tabata of: Rope Skip - Burpee - Push Ups - Burpee & Repeat
    1 tabata of Rope Skip - Run on spot
    _____________________

    Did no dips nor handstands. Changed my l-sit holds to the practice of raising legs while sitting. Those made me feel a part of my legs I don't remember ever using, which felt great.

    Comment


      #62
      Day 50 - Legs & Abs

      ***Warm Up:

      Some squats and squat holds at bottom, also some active stretches. 3x15 Squats with elastic bands

      ***Workout:

      3 x 12 Split Squat (rear leg two stairs up) holding 17,5 kg
      3x8 Series of Alternating Lunge Jumps (one leg foward) + Jump Squat + lunge jump (other leg) + Jump squat
      3 x 10 Nordic Ham Curl WITH ELASTIC BANDS - those felt easier
      3 x 10 + 10 Single Leg Stiff Deadlift with log - felt nice om my hamstrings and has those balance requirements
      3 x 12 + 12 Single Leg hip raise (elevated back) + + 15 + 15 Donkey kick with elastic band

      3 x 15 + 15 Slow calf raise holding log (17,5kg) + 8 Step Up (two stairs, each leg)

      4 x 10 Hanging leg raise

      3 x 15 V-ups

      ***Cardio

      Day 18 of 30 Days of HIIT - need to do Day 17

      Comment


        #63
        Day 51- Back & Biceps

        ***Warm up:
        Forgot scapular pull ups
        Some back activation with elastics

        ***Workout:
        10-10-8-7 Pull Ups (1'30'' between sets) (10 - 9+1 - 5+3 - 4 + 2 +1 - horrible splits...)
        4 x 12 Rows
        3 x 12 Face Pull + 2 Forearm Roll Up (rolling down) (5kg) + 2 roll up (5kg)
        4 x 12 Biceps Curl (using suspension rope and hoe handle to hold)
        4 x 5 Towel Pull Ups

        3x12 Bicep Curl (neutral grip)

        3 x 12 Abs Roll Out
        __________________________

        No cardio. It was really late.

        No remarkable forearm pain, which is great.

        Comment


          #64
          Day 52 - Chest & Triceps

          ***Warm up:
          Scapular push ups, some elastic work

          ***Workout:
          3 x 12 Gym Rings Push Ups
          4 x 10 Diamond push ups with feet two stair up
          4x 10 Decline Push Ups (feet four stair from floor)
          3 x 8 Handstand Push Up (feet five stairs from floor, hip hinge) + 8 Log shoulder press

          3x15 Tricep extension pronated + 8 Tricep extension neutral

          3 x 60 Sitting leg raises

          ***Cardio:

          Day 17 of 30 Days of HIIT

          5 x 100 Rope Skips
          _____________________

          Rope left my left foot hurt. Will this nightmare never end?
          _____________________

          Comment


            #65
            Day 53 - Legs & Abs

            ***Warm Up:

            Some squats and squat holds at bottom, also some active stretches. 3x15 Squats with elastic bands. I think I might be able to practice some narrow squats on my warm ups. Did some today and they felt ok on my knees.

            ***Workout:

            3 x 15 Split Squat (rear leg two stairs up) holding 17,5 kg + 10 Walking Lunge steps (5 each leg)
            3 x 12 Series of 2 Jump Lunges +1 Jump Squat
            4 x 10 Nordic Ham Curl with band + 12 Deadlifts with log (17,5 kg only).
            3 x 12 + 12 Single Leg Stiff Deadlift with log
            3 x 10 + 10 Single Leg hip raise (with 5kg on hip) + 15 + 15 Donkey kick with elastic band

            3 x 15 + 15 Slow calf raise holding log (17,5kg) + 8 Step Up (two stairs, each leg)

            3 x 12 Hanging leg raise - started doing those in a proper bar and broke the sets several times, don't know why. Was making them slower though.

            3 x 15 V-ups

            ***Cardio

            Day 19 of 30 Days of HIIT
            ______________________

            Today was really long and tiring. Gotta make my workouts shorter! Even if I was trying to tie two logs together to make a heavier weight (that would be something around 33kg). I couldn't, I'm not a pro with ropes and the balancing was weird, so I gave up.

            I'm not sure if it was 12 or 15 on the split squats, but it seemed harder than the days before.

            Gotta start preparing my routine for next month! Lots of stuff are staying, specially on back/legs days. Most dramatic changes will occur on chest days, as I want to start practicing one armed push ups on the negative part of the movement.

            Comment


              #66
              Day 54- Back & Biceps

              ***Warm up:
              3x12 scapular pull ups
              Some back activation with elastics

              ***Workout:
              13 - 9 - 6 - 5 Pull Ups (1'30'' between sets) Total: 33 (-2)
              4 x 12 Rows, slightly closer grip
              4 x 12 Biceps Curl
              3 x 12 Face Pull + 3 Forearm Roll Up (5kg)
              3 x 12 Hammer curl + 3 Forearm Roll Down (5 kg)



              ***Abs Circuit (10 minutes):

              10 Hang leg raises + 10 ab wheel
              Reduce 1 rep of each next minute until no more reps on the 10º minute.

              ***Cardio

              Day 22 or 30 Days of Cardio - gotta do days 20 and 21.
              Finished with two tabatas of:
              Prone Reverse Fly
              Reverse Angel
              W Extensions
              Back Extensions
              ____________________

              Switched leg raises from leg day to today since they require a lot of forearm strength. Also, that circuit was killer but it goes getting easier and easier. I did a lot today and everything was in less than one hour and a half, which is great.

              Also, managed 13 pull ups! I'm not sure if I managed that before. Definitely I never did 14. I can't recall if my personal record was 13 or 11, but anyway, I think my form wasn't bad and I didn't release the bar. Had to stop between the last reps for 1 second or so... lots of room for improvement but it's a landmark.
              ____________________

              Slight forearm discomfort on right arm after first set of pull ups, which is weaker than before but has been happening consistently. It's getting better, which is a good sign. The fact that I'm able to do hammer curls without pain is also a plus. I'm taking veeery easy on this exercise though. It will get better, I hope.

              Gotta pay attention to feet because of 30 Days of Cardio day 22. Did those on a mat and a rug. Still think my feet will hurt though.

              Skipped the towel pull ups. My form was terrible anyway. Gotta learn more about pull ups before resorting to that. I still can do chin ups and L-sit chin ups.

              Comment


                #67
                Day 55 - Chest & Triceps

                ***Warm up:
                Scapular push ups, some elastic work

                ***Workout:
                4 x 12 Rings Push Ups
                4x 10 Decline Push Ups (feet four stair from floor)
                3 x 8 Handstand Push Up (feet five stairs from floor, hip hinge) + 8 Log shoulder press

                4x10-12 Tricep extension Neutral + 12 Tricep extension neutral

                ***Cardio:

                Day 21 of 30 Days of HIIT
                +
                2 Tabatas of Sitting Leg Raises & Burpees.
                _________________

                Didn't do any diamond push ups today, invested in a harder, slower set of ring push ups. Decline push ups felt really good on my upper chest and no shoulder pain. Handstand push ups could have been more vertical, I think.

                Abs are still sore from yesterday and the sitting leg raises weren't so good. Burpees were, though, managed 8 in half of the sets, and 7 on the others. I used to do more. Gotta start doing those more.

                Doing the neutral grip triceps extension before made them better and the entire set harder. Gonna start doing those like this now.

                Checked my old Crossfit app, amd my pull up personal record ount was 13. I also had some videos that has shown me that my form was worse than they are now, so I'm sure there has been some improvement. A new 13 reps, cleaner!

                Also, I tried some pull ups with rings instead of a bar and I think those targeted my lats so much more. I may include those.
                _________________

                Comment


                  #68
                  Day 56 - Legs

                  3 x 15 Split Squat (rear leg two stairs up) holding 17,5 kg
                  3 x 12 Series of 2 Jump Lunges +1 Jump Squat
                  3 x 10 Nordic Ham Curl with band
                  3 x 12 + 12 Single Leg Stiff Deadlift with log
                  3 x 10 + 10 Single Leg hip raise (with 5kg on hip) + 15 + 15 Donkey kick with elastic band

                  3 x 18 + 18 Slow calf raise holding log (17,5kg) + 8 Step Up (two stairs, each leg)
                  ______________________

                  Did no abs, no Cardio, I had only a short time to workout.

                  Comment


                    #69
                    Day 57- Back & Biceps

                    ***Warm up:
                    3x12 scapular pull ups
                    Some back activation with elastics

                    ***Workout:
                    10-10-7-6-6 Pull Ups (1'30'' between sets) total in the first four sets: 33 (+1)
                    4 x 14 Rows
                    4 x 15-12-12-12 Biceps Curl
                    3 x 12 Face Pull + 4 Forearm Roll Up (5kg)
                    3 x 12 Hammer curl + 4
                    Forearm Roll Down (5 kg)


                    ***Abs Circuit (10 minutes):

                    10 Hang leg raises + 10 ab wheel
                    Reduce 1 rep of each next minute until no more reps on the 10º minute.

                    ***Cardio

                    5 mins run.
                    ____________________________

                    No forearm pain which is NOICE.

                    I ran for 5 mins in my backyard. I want to check if my feet will hurt... up until now, I think they will. Sadly. I might need to give up running for life...

                    Comment


                      #70
                      Day 58 - Chest & Triceps

                      ***Warm up:
                      Scapular push ups, some elastic work

                      ***Workout:
                      4 x 12 Rings Push Ups
                      4x 10 Decline Push Ups (feet four stair from floor)
                      4 x 8 Handstand Push Up (feet five stairs from floor, hip hinge) + 8 Log shoulder press (+1 SET)

                      3x 10 Dips (feet on floor) on box.

                      4x10-12 Tricep extension Neutral + 12 Tricep extension neutral

                      3 x 25 seconds L-sit hold

                      ***Cardio:

                      Day 23 of 30 Days of HIIT - need day 20

                      Some shadow boxing, side runches and leg raises in tabatas I couldn't explain.

                      Comment


                        #71
                        Day 59 - Legs

                        3 x 15 Split Squat (rear leg two stairs up) with log + 15 Back squat with log
                        3 x 8 Step ups with 5kg + 15 Back squat with log
                        3 x 12 Series of 2 Jump Lunges +1 Jump Squat
                        3 x 12 + 12 Single Leg Stiff Deadlift with log + 18/18 Calf Raise with 22,5 kg
                        3 x 4 Nordic Ham Curl unassisted + 4 Ham Curl with elastic band
                        3 x 10 + 10 Single Leg hip raise (with 5kg on hip) + 15 + 15 Donkey kick with elastic band + 15 + 15 Lateral leg raise with elastic

                        3 x 15 V-ups (slow reps)
                        ______________________

                        A heavier leg day than usual.

                        Comment


                          #72
                          Day 60 - Back and Biceps

                          ***Warm Up:

                          Usual biceps/back activation with elastics, 3 x 10 lat pull ups

                          ***Workout:

                          10 - 9 - 8 Ring Pull Ups

                          6 - 6 - 6 Chin Ups (rope)

                          4 x 12 Suspension Row (rope)

                          3 x 10 Reverse Flies (rope)

                          3 x 12 Y flies (rope)

                          4 x 12 Biceps Curls (rope)

                          3 x 8 One Armed Curl + 6 One armed Row (each arm)

                          ***Abs:

                          3 x 10 Hang Leg Raises (some were done with extended leg up to a L-sit)
                          3 x 10 Lateral Leg Raises (5 left, 5 right, alternating)

                          ***Cardio/Conditioning:

                          Day 24 of 30 Days of Hiit (need to do day 20)
                          2 Tabatas of:
                          Prone Reverse Fly
                          Reverse Angel
                          W Extensions
                          Back Extensions
                          ______________________________________

                          So, this is my new routine, or the skeleton of it.

                          Chin ups were done with the handles of the suspension rope, not in the bar.

                          Somethings still need some change and there are some rough edges to adjust. For example:
                          - Conjugate Reverse Flies and Y flies in a superset
                          - Get back to do bicep curls with the hoe handle, not the suspension rope handles (I felt a better activation with the hoe)
                          - Research on whether the rows are better if done with legs extended or bent (my chest/trunk is paralel to the ground in the end of concentric phase).

                          Stuff that may be changed:
                          -Go back to usual pull ups instead of rings... and usual chin ups instead of suspension rope... I felt a better lat activation with rings but maybe they prove to be problematic with the setup I got
                          -Include forearm specific work.
                          - Change the one armed curl to hammer curl/single arm hammer curl

                          Goals with this workout:

                          - Increase amount of pull ups/chin ups
                          - Master the L-sit Chin Up
                          - Master the Leg raises
                          - Hang on the bar for longer

                          Important: I have no idea how long it took me to finish this. Gonna watch it next time.

                          Comment


                            #73
                            Day 61 - Chest and Triceps

                            ***Warm Up

                            Some elastic and active stretches, forgot scapular stuff

                            ***Workout

                            3 x 5 + 5 One armed push up slow release

                            3 x 12 Low Arm push ups (aiming for pseudo planche push ups)

                            3 x 10-12 Ring Push Ups

                            3 x 10 Upper Pecs Ring Push Ups

                            3 x 8-10 Decline Push Ups

                            3 x 8 Push Back Push Ups

                            3 x 10-12 Log Overhead Press

                            3 x 10 Rope Triceps Extensions (pronated) + 10 Rope Triceps Extensions (neutral)

                            3 x 12 Triceps Dips

                            ***Abs

                            Nothing.

                            ***Cardio/Conditioning

                            Nothing.
                            _______________________________

                            I didn't had the time for cardio/conditioning or abs. Also, decided to save my shoulders as I did a lot of push ups and I think I started to feel some sting on my left wrist.
                            This workout taxes my pecs and upper pecs more, as I wanted, and allows me to include some technique work (one armed push ups).

                            Things to adjust:
                            - Study proper push back push ups form
                            - Change triceps extension for another adequate tricep exercise, I've been doing this one for almost one year.
                            - Remove something, or else I won't have the time for cardio/conditioning and abs. Or maybe change abs to another day.

                            Goals with this workout:

                            - Master the one armed push up: a move I can do for like, 2-3 reps with not so good form i'd say, but not the worst.
                            - Work my upper pecs more, as they seem to need a little more work
                            - Walk towards a full pseudo planche push up with a lower hand

                            Comment


                              #74
                              Day 62 - Legs

                              ***Warm Up:


                              Some active stretches, 3 sets of 25 squats (normal/normal/wide legs)

                              ***Workout:

                              3 x 8 + 8 Step Ups

                              3 x 24 Walking Lunges with 17,5kg

                              3 x 40s Wall Hold +
                              10 Squat + Jump Squat
                              30 Head Boxer Dodge below rope

                              3 x 4 Nordic Ham Curl + 5 curls with bands

                              3 x 20 Hip Raise (feet 4 staps from floor) + 20s Back plank hold (back on ground, feet two steps from floor)

                              3 x 15 Ham curl with elastic, chest on floor

                              3 x 12 Single Legged Hip Raise (back 2 steps from floor) + 12 Elastic Donkey Kick, then repeat other side

                              3 x 12 leg aduction + 12 leg abduction, with elastics

                              3 x 15 reverse hip extension in box

                              3 x 20 + 20 Calf raise with log (17,5 kg)

                              ***Abs

                              3 x 10 Wheel roll ab + 10 V-ups
                              ___________________________

                              I have no idea how long this took, but I'm sure it was long.

                              There are lots of things I want to change in this one. I'm not satisfied with the step ups so maybe I'll try shrimp squats instead. Perhaps change all those ham exercises for something with the suspension rope.

                              Also gotta figure out a smarter way to do hip extensions, and maybe find an adequate place or maybe not even do it at all.

                              Comment


                                #75
                                Day 63 - Back and Biceps

                                ***Warm Up:

                                Usual biceps/back activation with elastics, 3 x 10 lat pull ups

                                ***Workout:

                                10 - 8 - 8 Ring Pull Ups - no broken sets

                                6 - 6 - 6 Ring Chin Ups

                                4 x 12 Suspension Row (rope)

                                4 x 10 Reverse Flies +10 Y flies (rope)

                                4 x 15 Biceps Curls (hoe)

                                ***Abs:

                                3 x 10 Hang Leg Raises (some were done with extended leg up to a L-sit)
                                3 x 7+7 Lateral Leg Raises (not alternating)

                                ***Cardio/Conditioning:

                                Day 25 of 30 Days of Hiit (need to do day 20)
                                2 Tabatas of:
                                Prone Reverse Fly
                                Reverse Angel
                                W Extensions
                                Back Extensions
                                ______________________________________

                                Time: 1 hour 35 mins. Work on this.

                                Comment

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