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.
Wednesday, June 14, 2017
Tuesday, June 13, 2017
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.
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.
Monday, June 12, 2017
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.
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.
Friday, June 9, 2017
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.
Thursday, June 8, 2017
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.
Leg lifts
Hanging L-sit holds
crunches
Planks
just a few sets of each.
Wednesday, June 7, 2017
Day 71
Got a little more sleep last night.
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.
| 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.
Tuesday, June 6, 2017
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.
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.
Monday, June 5, 2017
Day 69
I was really sore today so my workout was a bit on the haphazard side.
Morning: Did knee and leg raises and some shoulder work on a machine. Most of the morning was spent stretching though.
Lunch: Again, most of the time was spent stretching. But did do some random push-up sets, some decline, some close pushups, worked in a few sets of archer pushups, and worked on trying to start working towards one arm pushups. So for those sets I started with a close pushup and continuously moved one hand further out, then repeated with other hand.
After that I did some chest work on a few of the machines.
Morning: Did knee and leg raises and some shoulder work on a machine. Most of the morning was spent stretching though.
Lunch: Again, most of the time was spent stretching. But did do some random push-up sets, some decline, some close pushups, worked in a few sets of archer pushups, and worked on trying to start working towards one arm pushups. So for those sets I started with a close pushup and continuously moved one hand further out, then repeated with other hand.
After that I did some chest work on a few of the machines.
Friday, June 2, 2017
Day 66 Pics
Okay, so I ate a lot of crap the last couple of days so maybe I would get a better picture if I waited a few days, but here is the compare
Definitely see a flatter stomach, a bit of definition in the pecs and arms - not much but something is there.
Definitely see a flatter stomach, a bit of definition in the pecs and arms - not much but something is there.
Day 66
Got in a 3 mile run this morning - felt okay, stretched after. Feel tired in the morning for workouts, but decided to try to get something in anyway - did leg raises and dips.
Also spent a bit of time on the machines doing military presses to work my shoulders - being tired I didn't think it safe to invert myself to try the handstand pushups.
Dips and leg raises felt okay.
Will get more in at lunch. Will take pictures this weekend.
Did a modified "Death by..." set today. Did 1 pullup, then one each of narrow, regular and wide pushups. ONe minute rest, then repeat with 2, 3, 4 of each. then I repeated the series with chin-ups. Did not do the neutral pullups due to lack of time.
All in all I did 56 pullup/chin-ups and probably 160 or so pushups.
| Classic Workout #1 / #2 | Sets | Reps | Actual |
| Decline Narrow Pushup | 2 | 20 | 56 |
| Decline Wide Pushup | 2 | 20 | 56 |
| Decline Pushup | 2 | 20 | 49 |
| Pull-up | 2 | 10 | 28 |
| Neutral Pull-up | 1 | 10 | |
| Chin-up | 2 | 10 | 28 |
| Hanging Knee Raise | 1 | 20 | 20 |
| Bent Knee Raises | 2 | 15 | 10,10,10 |
| Half Handstand Pushup | 3 | 15 | |
| Dips (Knees up) | 3 | 10 | 10,10,10 |
Also spent a bit of time on the machines doing military presses to work my shoulders - being tired I didn't think it safe to invert myself to try the handstand pushups.
Dips and leg raises felt okay.
Will get more in at lunch. Will take pictures this weekend.
Did a modified "Death by..." set today. Did 1 pullup, then one each of narrow, regular and wide pushups. ONe minute rest, then repeat with 2, 3, 4 of each. then I repeated the series with chin-ups. Did not do the neutral pullups due to lack of time.
All in all I did 56 pullup/chin-ups and probably 160 or so pushups.
Thursday, June 1, 2017
Day 64
Was home sick from work today, but managed to get some pushups in. Didn't go by my normal set workout, instead I did "Death by Pushups" where you put on a stopwatch and do 1 pushup in the first minute, 2 in the second, 3 in third, etc...
I did this three times, once with close pushups, once with regular and once with wide pushups. Each time I got up to the 12th set, so that means for each type of pushup I did 78 pushups, for a total of 234 pushups.
Tomorrow may be tough - driving the kids to school in the morning and a doctor's appointment so nothing at lunch. Unless I can get something in at night, tomorrow will be an off day.
I did this three times, once with close pushups, once with regular and once with wide pushups. Each time I got up to the 12th set, so that means for each type of pushup I did 78 pushups, for a total of 234 pushups.
Tomorrow may be tough - driving the kids to school in the morning and a doctor's appointment so nothing at lunch. Unless I can get something in at night, tomorrow will be an off day.
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