8/29 #6

#6
A. Weighted pull ups @21x2; 2-3x6; rest 3 min

10x3, 12.5x3, 15x3, 17.5x3, 20x2 22.5x2

Felt stronger than last week, was able to do heavier sets today. 

B. Bent over single arm DB rows; 6-8x6; rest 90 sec bw arms

40# x8,8,8,8,7,7

+
Airdyne 5 min @hard aerobic pace
rest 2 min
x5

80, 80, 81, 81, 87

Felt stronger on these today compared to last week. Held a stronger pace, felt like I was recovering a little faster. Good to feel slight improvement. Last week I only broke 80cal on the last set 

8/28 #5

#5
A. 4 point DB lunges (R forward/back, L forward/back); 10 reps/side

x5; rest as needed to recovery

20# dumbells each, felt good

B. 30 unbroken wall balls (to box) x5; rest as needed bw sets

Felt good, started with 14# but had to go to 10# arms blew up after set 1. Will try and stick with 14# next week

http://youtu.be/MTN0fReZNqI

C. 45 degree ext rotation support hold on paralletes; amsap x5; rest 2 min

:50-:60 each set 

D. Wall facing hollow body hs hold; amsap unbroken x5; rest 2 min

These felt good, really focused on keeping the hollow body position.

E. Ring push ups; 15 reps Not for time x3; rest 2 min (externally
rotate at the top of each rep and pause for 1 second)

These felt good too. 

http://youtu.be/GekFnvVc4Z0

Mike did this whole session with me so that was a lot of fun! I don't get to have training buddies very often these days so it was a nice change. 

8/25 #4

#4 - Tough one :) - My biceps are soooo sore right now :)

A. Muscle ups; 1 rep on the 30 seconds for 30 reps
Got through 18 reps before my hands just ripped. They are soft right now I guess from not kipping a lot.
MU were getting tough, just don't have the muscle endurance I used to have..

B. CTB pull ups; 10 unbroken reps x7; rest as needed to full recovery

Completed all 7 sets - rested about 1-2 min btwn sets 1 and 2 then between sets 3-5 it was 3 minutes then 5-7 it was a good 5 minutes almost. Blew up super bad on these.

C. Feet anchored sit ups; 50 reps for time x3; rest 4 min

1:32, 1:37, 1:50 - ab burrrrnnnnn

D. FLR on rings; accumulate 3 min not for time (perfect form, aim for
ext rotation)

8/23 #2

#2
A. TnG deadlift; 8 on the min for 10 min 95-115#

Did all sets at 95# starting getting jello legs after 6 sets lol so sad but felt great to be able to do this 

B. KBS; 10 sets of 10 reps @35# - rest as needed to recovery

Did 10 sets on the minute for 10sets 

Not bad at all!

C1. Bent knee hollow body rocks; amsap unbroken x5; rest 1 min

:50, :40, :40, :40, :35

C2. Side plank on hands; amsap unbroken/side x5; rest 1 min

:40 for all sets 

C3. Seated medball russian twists; 20 reps x5; rest 2 min

Done! 

Felt great to train today! It was just crazy hot! Heat index was like 109! Sooo humid, so I got a great sweat in!

8/21

#1
A. Weighted pull ups @21x2; 3-4x6; rest 3 min

10#x4, 10x4, 12.5x4, 15x3, 15x3, 15x3

Tempo was tough!

B. Bent over single arm DB rows; 8-10x5; rest 90 sec bw arms

37# all x10

+
Airdyne 5 min @hard aerobic pace
rest 2 min
x4

77cal, 78cal, 79cal, 83cal

Glad I could sustain the same pace the whole time just about. First 2 were good, then it really started hittin me, the last one I had to push to maintain the pace, everything was burning, breathing started I get high and I wanted to throw up 2:30 in to the last one haha. It felt great though, def felt like I held the right pace. Mike did these with me so it helped having him beside me, prob made me go a little faster.

Good session!

#6

#6
A. Bulgarian ring rows; amrap unbroken x6; rest 2 min

20-18-15-13-12-13

B. L-pull ups; 14 for time x5; rest 90 seconds (full R.O.M)

4:57, 4:52, 5:00, 5:04, 5:50

Did these all with Bringing my legs up first then pulling, mainly all singles. They were hard :)

C. Bent over single arm DB rows; 10-12x5; rest 90 seconds

33# all x12

D. Arch body holds; amsap unbroken x5; rest 2 min

:53, :45; ;40, :35, :35 

Mike did these with me and I beat him on all of them :)

#3-6

#3
A. Psuedo planche push ups; 40 reps not for time perfect reps

Done- will do more proper form next time. These were tough though and made me super sore!

B. Strict hspu; amrap unbroken x7; rest 90 seconds

Will have to go to a gym next time I do these, it's so hard to do them on our mat, I was tired and tried to do them but couldn't so I skipped them

C. Wall facing shoulder taps; 20 unbroken x3; rest 3 min

These were fun! All ub 

D. Static holds on rings with external rotation; amsap unbroken x4; rest 2 min

:10, :10, :15, :12 

These were hard!

#4
Airdyne 30 seconds @85%
airdyne 30 seconds @50%
x20
+
Airdyne sprint 20 seconds @100%
rest 3 min
x5
+
Airdyne 20 min z1

Felt good! 

On the sprints I got 11cal, 11, 12, 12, 11

Hardest thing with these is I've lost power, I try and go 100% and I am but I don't have the power yet to make it hurt and blow me up. My legs were tired after the last one but that's all, I felt fully recovered before the start of the next 

#5
A1. Bent knee Hollow body holds; amsap unbroken x5; rest 30 seconds

1min for each

A2. Arch body holds; amsap unbroken x5; rest 30 seconds

:30-:35 for each

B1. Side plank; amsap unbroken x5; rest 1 min
B2. Toes to bar; amrap unbroken x5; rest 1 min

20-17-15-13-11

Felt good to do these again, but dang did the make me sore. I guess everything is going to make me sore for a while :)

+
Row 15 min z1

Done :) 

8/9 #2 Ahhh felt soooo good

#2
Row 1k @85%
rest 2 min
x4

4:29

4:23

4:19

4:15

Not crazy fast times but I'm happy with them! Breathing felt pretty good, muscles just got fatigued some, mainly legs. 

I didn't know how good this was going to feel until I finished. I've missed this feeling, this was def a refreshing workout for my body and mind. Just me the rower and Glow :) 

8/7 #1

#1
A. Bulgarian ring rows; amrap unbroken x5; rest 2 min

18-15-15-15-13

B. L-pull ups; 12 for time x5; rest 90 seconds (full R.O.M)
2:15, 2:25, 2:45, 3:00, 2:55 - will def work on bringing my legs up first before I start the pull-up next time

C. Powell raises 10-12x5; rest 1 min bw arms

10# dumbells - 12, 12, 12, 10, 10 for reps each set

D. Arch body holds; amsap unbroken x5; rest 2 min

:30, :30, :30, :30, :35

Good session! A bit sore today from it.

Got to do Goblet squats at therapy with a 12kg kettle bell and lunges with 10# dumbells!
Only have to go to therapy 1x a week now but still have to do my exercies 3x a week but it will be easier now to make my training schedule.

8/5 - 8/6 (Round 3 - workout 1)

8/5
A. Weighted pull up; 2, 2, 2, 2, 2, 1, 1, 1, 1, 1; rest 2 min
15# 20# 25# 30# 35# all x2 40# 42.5# 45# 47.5# 50# all x1 happy to hit 50# on the last one, I think if I was going for a 1rm, I could hit 55# at least

B. Seated hammer curls; 12-14x4; rest 2 min

15# all x14, I can feel the burn the last 4 reps ;)

C. Static hold chin above rings supinated grip; amsap unbroken x5; rest 2 min

:25, :30, :30, :28, :30

did a few kipping mu after this just to see if I could do them still :) only did 3 singles, just hard because I can't jump into them so I was standing on a box beside the rings then going from the dead hang. I actaully was able to kip some with a false grip so I'm stronger in that position, kipping false grip feel so easy the monkey grip only felt harder because I caugh it low and didn't kip very big like I usually do.

+
Airdyne arms only 10 min easy continuous pace
- did this and rowed 1,000m (4:45) easy pace

8/6 - Therapy session
Wholy moly i was sweating and got a good workout in this AM
- Eliptical for 10 min, 5 min at continuous pace then last 5 min are :30on :30off at increased resistance
- 45 squats to about parallel on the half botsi ball thing
- resistance reverse lunge 3x15 (had a resistance cord on me)
- WALL BALLS but scaled of course :) haha I squated to a chair at just above or at parallel and threw a soccer ball as the ball 4 sets of :30 amraps 17-17-17-18
- single leg split squats 3x15 with 12# kb in left arm (elevated leg is the good one)
- 3x15 KBS with 30# Kettle bell :) :) :)
- single leg squats to low bench 3x15 - was able to tap and go back up on some of these at the beginning of each set vs. lowering down, fully sitting on the bench then coming back up.
- calf raises 3,15
- resistance band step ups 3x10 onto 12" box bringing left knee up and balancing when ontop of box then step down
- balance on half foam thing on right leg and throw small weighted ball against trampoline and catch it. 3x30 (dont know the real name to these if there is one :) )
- Leg press both legs 130# 3x10
- leg press, right leg only 80# 3x10
- Balance on R leg 3x:30 on the balance ball thing
- 1 lap of lunges around the room = 45
- Star drill
- Front and side lower/step down things 3x10

Then I finally iced for 15min...this took almost 1.5hours..I was sweating and worn out by the end! ha
One of the first mornings at therapy where I really felt challanged and got a hard workout in, all therapy sessions have been hard but mainly because I was relearing how to do things and had zero muscle, now I can do a little more advanced things and increase resistance and weight so it feels good.

I go to the doctor tomorrow for my 6 week check up and get my new brace!!! I get to find out when I can squat below parallel and do box squats with a barbell on my back too! Hopefully soon!

8/2 - workout 4

4
A. Seated arnold press; 8-10x5; rest 90 sec
25# all x10

B. Ring dips weighted @21x1; 4-5x5; rest 90 seconds
22.5# x5, 25# x5, 27.5#x4, 30#x4 30# x4 - last 2 sets were hard. Barely got the last rep.

C. DB tricep extensions; 12-15x5; rest 90 seconds
D. Hollow body hold; amsap unbroken x7; rest 90 seconds

:35, :30, :30, :30, :30, :28, :30

Before I did all of this I did all my therapy leg work...
Lunges, Step ups, single leg bench squats, single leg split squats, and 2 others I don't know the names of.