Sheesh, what a hectic weekend this has been. I'm only just now getting around to updating. Yesterday, Saturday, Sept. 10, 2011: LSD run for one hour, fifteen minutes, covering 7.24 miles. Today, Sunday, Sept. 11, 2011: Rest day, though I did teach capoeira class today. As such, I did have to do a fair bit of the training with the students in addition to watching them. But I don't count any of it--it's a rest day. paz, dormindo
Wishing you a timely and full recovery (sends Frodo virtual deep tissue massage to the shoulder). paz, dormindo
Ahhh, what a past few days it's been. Just now getting around to posting yesterday's training. Sept. 12, 2011 Warmup: 10 minutes of ginga (to Gilberto Gil) and 10 1 minute rounds of the following Skipping rope (feet together) Ginga Skipping rope (feet together) Burpees Skipping rope (alternating steps) Mountain Climbers (again, a couple pauses in here) Skipping rope (alternating steps) Pulo/Au Fechado Skipping rope (high knees) Role de Banco/Ponte Bodyweight Training: A1 Pull Ups: Shoulder width (5), Close grip (5), wide grip (3), chin up grip (2), and VERY assisted one arm grip (2) A2 V Ups: 5 sets, for the following reps, 5-5-5-5-4 B1 Push Ups (done on rings with feet on the floor body at near 45 degree angle): Archer (6), Jacknife (6), Ring Flys (6), Tricep (5), Wide Grip (5) B2 Arch Ups (wall assisted): 5-5-5-5-4 C1 Dips (on rings): 3-3-2 C2 Glute Hamstring Raises (assisted): 5-5-5 D1 Rows (hanging in horizontal tuck from pullup bar): 2-2-2 D2 Hanging Leg Lifts (legs to just above horizontal): 5-5-5 E1 Jumping Muscle Ups (assisted): 3-3 E2 Single Leg Squats (my one sorta bragging point): 14-14 That is all for yesterday--time to go get in today's training. paz, dormindo
Nice work on the single leg squats! Are you going to add weight to your hanging leg lifts at some point or move to trying the full range lift?
Thanks, Frodo! The squats are my one bragging point--must be all the cycling and running (which reminds me that I don't ever put my biking in the log, I think it's because since I bike to school, on errands, etc., that I don't think of it as 'working out'). As for the leg lifts, I was thinking of achieving the ROM in the lifts in the video below before adding weight (a guy can dream, can't he?): [ame="http://www.youtube.com/watch?v=208gsUy9S-c"]GymnasticBodies.com - Russian Leg Lifts - YouTube[/ame] If you have any advice/insight, I'd be glad to hear it. paz, dormindo
I'm just jealous that you can do hanging leg lifts at all. My shoulder won't let me even think about them at the moment - I've just started doing the version that you do supporting yourself on your arms. Do you have the gymnastic bodies book, because there are a number of progressions in that, including weighted lifts and doing the version where you lower your legs from the fully inverted position to the L position.
Now for today's training. Sept. 13, 2011. Warmup: 10 minutes of ginga followed by 5 minutes of 'shadow jogo' (playing capoeira as though with another person--the equivalent of shadow boxing). Bodyweight Training (Ross Training's ICT 6 from Never Gymless): 8 rounds of 100 rope turns (skipping rope) 10 plyometric pushups (my choice today? power overs*) 15 medicine ball slams (my medicine ball is a puny 6lbs--weak, I know) 20 lateral jumps over the medicine ball I actually completed all 8 rounds! Though admittedly my pushups declined: they numbered 10-10-8-8-8-6-6-4. I hit the required numbers for everything else and will have to get a heavier medicine ball one of these days. *Power overs look like the following: [ame="http://www.youtube.com/watch?v=zLEWm-2MFEQ"]Plyometric power-over pushups - YouTube[/ame] paz, dormindo
Yep. I have the book and am able to get just past what they call the half HLL and am wanting to get fully vertical. Thanks for the reminder, though, because I never do the version you mention. I'll add that into my training, along with single leg lifts. Thanks, Frodo! paz, dormindo
Thursday, Sept. 15, 2011. Warmup:10 1 minute rounds of Skipping rope, feet together Ginga, changing levels, keeping the footwork light Skipping rope, alternating feet Mountain Climbers Skipping rope, feet together Burpees (I suppose I should mention that I always squat ATG in my Burpees) Skipping rope, alternating feet Giro de Mao (no not upside down handspin one, but the one where you get into a low squat, place one hand on the floor and run around it while remaining in a low squat. Once a full circle has been described, switch hands and repeat) Skipping rope, feet together Queda de rin, switching from one side witout letting the feet touch the ground (okay, the last 20 sec, I had to use the feet on the ground). Bodyweight Training: An abbreviated session today, consisting of A1 Tucked full body curls 4-3-3 A2 Oblique work: Lateral leg raises (4), Windshield wipers (4), Lateral leg raises (4) B1 Handstand pushups: 4-3-4 B2 Jump assisted muscleups 3-3-2 C1 Pullups 4-3-3 C2 Dragon Flags 4-4-4 Then in the afternoon ran for 50 minutes, covering 6 miles. paz, dormindo
Don't be. I do them all wobbly at the moment . Give me a few weeks/month and I'll have something worthy of envy. paz, dormindo
Responsibility is kicking my tail these days to the point where I'm late posting on my own log. Le sigh! Anyway, yesterday's training.... Friday, Sept. 16 (Happy Fiestas Patrias!), 2011. Ross Training EIT #1 12 Burpees 24 Pushups 36 Squats Run 400 meters Repeat 4 times I 'warmed up' with a 6.5 mile round trip bike ride to take care of a quick errand. Walked to the park and did this workout. Correction, this workout did me, as I could only complete two rounds (second round I only got 15 pushups, yikes). You win, this time, Ross, but I'll be back. paz, dormindo
Saturday, Sept. 17, 2011. Ran for 1 hour 20 minutes, covering 8.34 miles. Now to spend the rest of the day reading, so sad. paz, dormindo
Monday, Sept. 19, 2011. Warmup, (had to be done inside as it was pouring rain this morning and I didn't want to make too much noise for the downstairs neighbors) consists of 10 1 minute rounds of: Ginga Au fechado Ginga Threading the needle (queda de rins, through the arms to queda de quatro and back) Ginga Mountain climbers Ginga Chinnies Ginga Role de banco Bodyweight Training: A1 Pullups: 5, Close grip 5, Wide grip 3, Chin grip 4, Assisted one arm 2 A2 V ups (alternating tucked and straight legs, done poorly, I might add): 4-3-4-3-4 B1 Dips (on rings): 3-3-3 B2 Hamsting raises (assisted, but it feels like I'll be doing these unassisted soon): 5-5-5 C1 Rows (Horizontal tuck, hanging from pullup bar): 3-3-2 C2 Hanging leg lift variations: HLL 5, HLL Negatives 4, Windshield wipers 4 D1 Jump assisted muscle ups (rings): 3-3-3 D2 Single leg squats/pistols: 14(7 per leg)-14-14 E1 Pushups: Archers 6, Jacknife 5, Ring flys 5, Tricep 4, E2 Archups: 5-5-4 paz, dormindo
Yesterday's training.... Tuesday, Sept. 20, 2011. Warmup: Ten minutes of ginga and 3 minutes skipping rope. Ross Training ICT #7, consisting of 100 burpees 2 minutes rest Tabata Pushups Tabata Squats I, sadly, only did 65 burpees. I wanted to stop at 55, but made myself go to 65 (all with good form--no sense doing it otherwise). Burpees were with ATG squats. In the afternoon, I ran for 55 minutes, covering 6.3 miles. paz, dormindo
Jeeze, I guess better late than never. Thursday, Sept. 22, 2011 Bodyweight Training: A1 Body Curls: 4-4-3 A2 Lateral Hanging Leg Lifts: 4-4-4 B1 Pull Ups: 5-5-4 B2 Dragon Flags: 3-3-3 C1 Push Ups: 5-5-5 C2 German hang pulls: 3-3-3 D1 Ab wheel roll outs (from knees): 7-7-5 D2 Bulgarian Squats: 14-14-14 Skipped my usual Thursday run, as I was resting my leg (slight pressure in the left soleus during Tuesday's run). Friday, Sept. 23, 2011 Took this as a total rest day in order to have my legs at 100% for Saturday's LSD run. Today, Saturday, Sept. 24, 2011 LSD run, covering 8.63 miles (slowed my pace ever so slightly, and legs were good all the way through). Maybe now I can get to posting on the same day I do the workout. paz, dormindo
