Day 78

Not much today - missed lunch due to meetings.  But this morning I did get in some dips after my stretching.  Three sets - 20,18,15 of regular dips.  Then I did some tricep extensions on the pulley machine and then two sets of 20 assisted dips with 55 lbs of assistance.

Day 77

So by the end of the day yesterday my hamstring was feeling pretty good.  I did a lot of stretching and did a 3 mile run.  I'm not sure what helped it, but I'm trying to be aware of it constantly so I don't injure it further.


That being said, what I did yesterday was obviously okay.


So today I did another really easy 3 miles.  Stretched a lot.  Did some more leg and knee raises, and then did some chin-ups.


I did a ladder of chin-ups this morning, when I hit a set I couldn't finish, I then did one more max reps set.  I made it through 7 full sets, missed the set that I was supposed to do 8 (only got 6), and then did a max set of 5.  by my count that is 39 pull ups. 


1-2-3-4-5-6-7-6-5


After that I did a ladder of bicep curls as well.  10 reps per set, starting with 20 lbs, 30 lbs, 40 lbs, and finishing with 50 lbs.  Finished it off with 2 sets of 10 assisted chin-ups with 55 lbs of resistance.

Day 76

Been a rough couple of days.  My hips/back are really tight and have been in some bad pain for a few days now.  I'm not sure what set it off.


I did get up and run today though, because I am running the Falmouth Road Race this year and have to start my training.  So I did 3 slow miles.  I walked for about 10 minutes before and then did 5 minutes of stretching and kept the route pretty flat because hills hurt my hamstring.


After the stretching I did some leg raises, planks and dips today.

Day 73

Been eating like crap most of this week and I tweaked something in my shoulder two days ago.  Took a rest day today to help it recover.

Day 72

Okay, leg is feeling better but I got most of my exercises in today so after my run (still just a mile - will plan to get into my full training either next week or the week after) I did a bunch of stretching and then just did some core work.


Leg lifts
Hanging L-sit holds
crunches
Planks


just a few sets of each.

Day 71

Got a little more sleep last night.

Classic Workout #1 / #2	Sets	Reps	Actual
Decline Narrow Pushup	2	20	15
Decline Wide Pushup	2	20	15
Decline Pushup	2	20	15
Pull-up	2	10	6,6,6
Neutral Pull-up	1	10	6,6,6
Chin-up	2	10	6,6,6
Hanging Knee Raise	1	20	15
Toes to Bar	2	15	5,5,5
Incline Pike Pushup	3	15	12,12,12
Dips (assisted)	3	10	20,20,20

Overall not a bad workout - I'm starting to work in different workout plans to mix things up.


The Pull-ups here were based on the Armstrong pull-up plan, which has you do pullups 5 days a week.  The Wed workout is to do 3 sets of each type of pullup (which I was already doing) but to pick a number that you can complete all 9 sets of - you don't want to pick a number that you wont be able to complete or 9 sets.  So I started with 6.  I'll continue it tomorrow with the next day of that workout.


Moved my leg lifts to Toes to Bar, of which I can only get about 5 in for each set, but then I do 5 more regular leg raises after that for each set.


Also, made the knee raises a little harder by trying to hold the hollow position at the bottom before raising legs up - eliminates any momentum I might have been using.


I also just purchased "Get Strong" the new book by the Kavadlo brothers, which lays out a 16 week program.  Once I'm done reading that I might switch over to that plan - as long as I'm consistent I am good.
Did some more exercises at lunch - did some pushups - one set of 15 of each type.  Then I did 2 sets of archer pushups - 3 on each side, and some progressively wider pushups focusing on using one arm more than other.
I did some dips as well - using assist machine with weight set to 60 and got in 3 sets of 20.  Plan to progressively decrease the assistance on these and do these once a week.

Day 70

Literally got one hour of sleep last night so tired today.


Did manage to get in 3 max sets of pushups and 3 sets of 20 dips.


Basically didn't make it in the morning - too tired, and spent most of lunch getting run in and a lot of stretching.