Tuesday, October 22, 2013. Ran two miles, then... Horizontal bw rows: 5, 6, 5, 6, 5, 5 Bench dips with one leg raised: 6 x 6 1/2 Pistol squats: 6/6, 6/6, 6/6, 6/6
Let the log resurrection begin! Monday, March 10, 2014 Z-Health Mobility Drills Weight Training Squat 45lbs x 5 x 2 85lbs x 5 120lbs x 3 160lbs x 2 205lbs x 5 x 3 135lbs x 5 Deadlift 90lbs x 5 x 2 135lbs x 3 205lbs x 2 245lbs x 5 Bodyweight Training Inverted Rows: 6, 4, 4, 3, 3 Diamond Pushups: 6, 6, 6, 4 Platform Diamond Pushups: 6, 6, 6, 6, 6, 6 Inclined Reverse Crunches: 6, 6, 5 Airborne Lunges: 5, 5 Farmer's Walks (55lb bells) 50 ft x 3 Ran 2 miles
Thanks! I had it up higher than it is at some point last year but, being out of practice, I've decided to drop down and build back up. Also want to make sure the form is good, too. At any rate, it's good to be back to regular training after all the distractions and interruptions in my personal (read: hectic academic) life.
Very sensible of you - that's what my plan is too. There's no point in pushing too heavy weights and ending up injured!
Tuesday, March 11, 2014. Short day today. Z-Health Mobility Drills Preparatory Exercises Evolutionary Movement Pattern 1-Lateral Spinal Wave Ab Exercises from No Risk Abs Ginga: focus on lateral movement and stepping patterns Rope Skipping Warmup Bodyweight Training Inverted Rows: 5, 5, 5, 4, 4, 3 Assisted Dips: 6, 6, 6, 6, 6, 6 1/2 Pistol Squats: 6/6, 6/6, 6/6, 6/6, 6/6, 6/6 Parallel Hanging Leg Lift: 6, 6, 6, 6, 6, 6 1 minute Plank
Wednesday, March 12, 2014. Z-Health Mobility Drills Weight Training 45lbs x 5 x 2 80lbs x 5 125lbs x 3 165lbs x 2 210lbs x 5 x 3 Overhead Press 45lbs x 5 55lbs x 5 70lbs x 3 85lbs x 2 100lbs x 5 x 2 100lbs x 4 Bodyweight Training Inverted Rows with Straight Legs: 6, 4, 5, 5, 4, 3 Pushups (Diamond): 6, 6, 4, 4, 4, 3 Military Press from the Floor: 3 Bent Leg Reverse Crunches: 6, 6, 6, 5, 3, 3 Bent Knee Lateral Leg Raises: 5/5, 5/5, 5/5 Assisted Queda de Rin Pushups: 5/5, 5/5, 5/5 Hamstring Raises (with 10lb plate held): 5, 5, 5 3 Straddle L Position Hold: 10 seconds Extras Raised Platform Reverse Planche Pushups: 2, 2, 2 Standing Wall One Arm Pushups: 6/6, 6/6, 6/6 Squeeze Sliding Leg Curls: 6, 6, 6 Body Curls: 4 (these were ridiculously hard to do for some reason) Double Lunges: 5/5, 5/5, 5/5 Sliding Pushup Reach: 2/2, 2/2, 2/2 Sliding Pikes: 4, 4, 4 L Sit Position Hip Raises: 6, 6, 6 Finisher 20 Speed Squats 20 Second Squat Hold 10 Gorilla Burpees 10 Squat Jumps
Thursday, March 13, 2014. Z-Health Mobility Drills Preparatory Exercises Evolutionary Movement Pattern 2-Forward/Backward Spinal Wave Ab Exercises from No Risk Abs Ginga: focus on footwork, distancing and stepping patterns Rope Skipping Warmup Bodyweight Training Inverted Rows: 6, 5, 4, 4, 4, 4 Assisted Dips: 6, 6, 6, 6, 6, 6 1/2 Pistol Squats: 6/6, 6/6, 6/6, 6/6, 6/6, 6/6 Pose Method Exercises Hip Thrust Wall Slides: 6, 6, 6 Lying Down Hip Thrust: 6, 6, 6 Full Body Supine Hip Thrust: 6, 6, 6 Full Body Supine Hip Thrust, Single Leg: 6, 6, 6 Capoeira Movement Drills (Single Round, 2 minutes on, 3 minutes rest) Pulo Dislocamento (A closed/compressed cartwheel) Jacare (Alligator Walk) Plantar Bananeira (Repeatedly going into a handstand) Parafuso (Low, twisting backbend, moving across the floor) Queda de Quatro Circles Queda de Quatro Walk (Crab Walk) Pose Method Drills Ran 2 miles Played capoeira for 30 minutes (a promise made to a friend in honor of her 30th birthday--exhausting!).
Took Saturday off from training as well and had capoeira class on Sunday. Monday, March 17, 2014. Short St. Patrick's Day session for this not-even-remotely-Irish guy. Z-Health Mobility Drills Weight Training Squat 45lbs x 5 x 2 85lbs x 5 130lbs x 3 175lbs x 2 215lbs x 5 215lbs x 2 215lbs x 3 Deadlift 105lbs x 5 x 2 150lbs x 5 210lbs x 2 255lbs x 5 Ran 2.5 miles
Monday, March 31, 2014 Z Health Mobility Drills Squats 45lbs x 5 x 2 85lbs x 5 130lbs x 3 175lbs x 2 215lbs x 3 x 2 215lbs x 2 Deadlift 105lbs x 5 155lbs x 3 215lbs x 2 255lbs x 5 265lbs x 2 Short day today. I really felt yesterday's exertions: the group had a roda and I played a few long games. Then, because one of the young up and coming students didn't get to play me in the roda he wanted to play afterwards, so I stayed around and played him for about 18 minutes or so. Yep, I felt it today. Got a ton of errands to run tomorrow, but I still intend to get some training in.
Thursday, April 3, 2014. Ran 3.34 miles today. Was meant to do a little capoeira training tonight, but took a nasty spill on my bike this afternoon (was misty all day today and the roads were slick: I hit a crevice in the road--thanks city of Houston--and down I went. Fell into pushup position, but my left palm was slightly bruised and I tweaked the right side of my lower back). So, no capoeira tonight and might not lift tomorrow. I may try to jog/run tomorrow to see how things feel and progress from there. In other news... Sleep: Only a paltry 6 hours. Sun: Well, was out for only about 45 minutes, but the day was overcast, humid and misty, so... Bike: Put about 12.27 miles on the bike today. This doesn't include the 3.5 feet I dropped off the bike. Ouch.
@Frodocious: Thank you. I feel slightly better today (though still pretty sore) and am currently waiting to hear back as to whether I have a massage appointment for this weekend. Will probably get one of the other instructors to take over capoeira class this Sunday so that I can rest and be ready for Monday. @Harry: You're probably right! The way that the bike was sliding out from under me (sliding, as a unit, directly to the right, from bottom to top) I wasn't sure what to expect in terms of a landing position. Just glad I ended up in one piece and without banging my head. First fall I've had in years and I am NOT looking to repeat the experience! Now, if I could fall so well when receiving rasteiras!
Well, it's only been forever since I've posted here! I've long since recovered from the bike spill, but the summer was full of hectic schedules. Now I'm back in the gym and hoping to keep a regular schedule for the next few weeks (until it's time to go on a research trip) and then come back and continue things through the fall. Once the fall semester gets under way, the training schedule should be easier to maintain. Anyway, on to today... Monday, July 7, 2014. Z-Health Mobility Drills Squat 45lbs x 5 (2x) 95lbs x 3 135lbs x 3 175lbs x 5 (5x)* Deadlift 95lbs x 5 155lbs x 3 205lbs x 3 260lbs x 3 295lbs x 4 Hanging Leg Lifts (bent knee): 8, 8, 7 Elevated Pushups: 8, 5, 4 Horizontal Rows: 5, 5, 5 Legs Bulgarian Split Squats: 8/8, 8/8 Sliding Leg Curls: 6, 6 Core Body Saw: 5, 5 X Man Crunch: 15, 5 Heels to the Heavens: 7, 7 Core Ripper I: 2 x 50 Core Ripper II: 2 x 50 Farmer's Walk: 3 x 75lbs (per arm for a total of 150lbs) carried for 25 ft and back *I've dropped my squat down (not that it was so great at 230) in order to follow the 5 x 5 program. I've never done more than 3 sets on a given work set, so I felt the drop down would be necessary in order to up the sets without greatly increasing the risk of injury. Tomorrow will have capoeira stuff.
Tuesday, July 8, 2014. Z Health Mobility Drills Assorted Hip joint mobility drills 15 minutes of ginga footwork Warmup: 5 minutes of rope skipping Timed capoeira movement drills (2 minutes of movement followed by 3 minutes of rest). Au Moving on all fours Negativa into bananeira (lateral escape into a handstand) Additional 15 minutes of footwork drills Short 1.4 mile run followed by the following hill training... Hill Training Sprint Forward Crab Walk Backward Sprint Pulo Dislocamento/Au Fechado (small, enclosed cartwheel) Had about 8 more drills in mind, but after the four above, I was beat! Maybe next time!
Wednesday, July 9, 2014. Squat 45lbs x 5 (2x) 100lbs x 3 135lbs x 3 180lbs x 5 (5x) Overhead Press 45lbs x 5 55lbs x 3 65lbs x 3 75lbs x 3 95lbs x 5 (2x) 95lbs x 3 (2x) 95lbs x 4 Bent Over Barbell Row 65lbs x 5 80lbs x 3 95lbs x 3 105lbs x 5 (5x) Short session today. Was feeling a bit fatigued from the start thanks to not much food yesterday and less than five hours of poor quality (kept waking up) sleep. Nevertheless, I was not going to not train, having got started again!
