Wednesday, April 12, 2017
Day 14
Posting a day late - sciatica is still bothering me - did no workouts other than a mile run today.
Monday, April 10, 2017
Day 13
Almost made it through two weeks without any issues - today there were issues. I am first and foremost a runner, and for some reason my psiatica really flared up yesterday and today, to the point where I could barely run. It was very painful and I hobbled through a mile both days (yes, I still ran, I have run every day for more than 9 years, so I even when injured I get through a mile).
Anyway, while this may or may not have been caused by one of the exercises I am doing through the Strength Rules program, I tend to think it is more because during the last week or so I did the callisthenic exercises and neglected my stretching. So this will not end my quest for the muscle up, or my quest to progress further in strength using this program, but I will have to make adjustments.
Since I will still need to get my 15-20 minutes of stretching in twice a day, that will cut back on the amount of time I have during any given workout to do the Strength Rules exercises - especially at lunch where my total workout time is limited to 30 minutes.
So, while I was able to get most of the exercises in today - did flex hang and squats this morning and got in pushups, dips and sit-ups at lunch (will get in the Australian pull-up and plank tonight), it was a tight timetable. Therefore, going forward I will break up the workouts into two days - doing one set of exercises on Monday, Wednesday and Friday, and the other set on Tuesday/Thursday and maybe Saturday as well. Not sure on the exact breakout yet, but this I think will be best to help me fit in my stretching and not hinder my running, and I have a half marathon coming up in 3 weeks that I need to be ready for.
Anyway, here is my progress for today
Anyway, while this may or may not have been caused by one of the exercises I am doing through the Strength Rules program, I tend to think it is more because during the last week or so I did the callisthenic exercises and neglected my stretching. So this will not end my quest for the muscle up, or my quest to progress further in strength using this program, but I will have to make adjustments.
Since I will still need to get my 15-20 minutes of stretching in twice a day, that will cut back on the amount of time I have during any given workout to do the Strength Rules exercises - especially at lunch where my total workout time is limited to 30 minutes.
So, while I was able to get most of the exercises in today - did flex hang and squats this morning and got in pushups, dips and sit-ups at lunch (will get in the Australian pull-up and plank tonight), it was a tight timetable. Therefore, going forward I will break up the workouts into two days - doing one set of exercises on Monday, Wednesday and Friday, and the other set on Tuesday/Thursday and maybe Saturday as well. Not sure on the exact breakout yet, but this I think will be best to help me fit in my stretching and not hinder my running, and I have a half marathon coming up in 3 weeks that I need to be ready for.
Anyway, here is my progress for today
| Starter Workout #3 | Sets | Reps | Actual |
| Full ROM Squat | 3 | 10 | 10,10,10 |
| Feet apart Pushups | 3 | 10-20 | 20,20,20 |
| Parallel Bar Dips | 3 | 10 | 8,7,9 |
| Incline Australian Pullups | 3 | 5-10 | |
| Flex Hang | 30 | 30,30,30 | |
| Sit Up | 3 | 20 | 20,20,20 |
| Straight Bridge | 60 |
Friday, April 7, 2017
Day 10
So here is the plan for today
This morning after my run I did the Step Ups (though now that I look at the progressions in the book, I think a full Range of Motion Squat was next in line) and the Incline Australian Pullups this morning (I was able to get 3 sets of 10 of the incline Australian pullups but my last two reps on the last set my form kind of failed and I didn't quite get my chest to the bar so I'm not counting those - trying to be honest with myself here). I'll get the rest in at lunch. Note that I have upgraded the Squat exercise and the Dip exercise this workout. Hopefully I'll max out some of the others soon and move those up too - patience and time though, no rush.
At lunch I was able to hit the max on the pushups and the situps, but per my earlier rule, I will repeat those and make sure I can do it two workouts in a row before I move up to the next progression. Flex hang went a little longer on the hands forward position - still a lot of shaking but maybe less than last time. I might need to keep going on that one until I can do it without shaking. Dips were new, was able to get out 3 sets of 7 reps - not bad for my first workout there. I haven't done dips in a long, long time. Overall, a good day of workouts.
Ran 9 miles this morning as well.
| Starter Workout #3 | Sets | Reps | Actual |
| Step Up | 3 | 15 | 15,15,15 |
| Feet apart Pushups | 3 | 10-20 | 20,20,20 |
| Parallel Bar Dips | 3 | 10 | 7,7,7 |
| Incline Australian Pullups | 3 | 5-10 | 10,10,8 |
| Flex Hang | 30 | 25,30,30 | |
| Sit Up | 3 | 20 | 20,20,20 |
| Straight Bridge | 60 | 50 |
This morning after my run I did the Step Ups (though now that I look at the progressions in the book, I think a full Range of Motion Squat was next in line) and the Incline Australian Pullups this morning (I was able to get 3 sets of 10 of the incline Australian pullups but my last two reps on the last set my form kind of failed and I didn't quite get my chest to the bar so I'm not counting those - trying to be honest with myself here). I'll get the rest in at lunch. Note that I have upgraded the Squat exercise and the Dip exercise this workout. Hopefully I'll max out some of the others soon and move those up too - patience and time though, no rush.
At lunch I was able to hit the max on the pushups and the situps, but per my earlier rule, I will repeat those and make sure I can do it two workouts in a row before I move up to the next progression. Flex hang went a little longer on the hands forward position - still a lot of shaking but maybe less than last time. I might need to keep going on that one until I can do it without shaking. Dips were new, was able to get out 3 sets of 7 reps - not bad for my first workout there. I haven't done dips in a long, long time. Overall, a good day of workouts.
Ran 9 miles this morning as well.
Thursday, April 6, 2017
Day 9
Ran a couple of miles at lunch. My right shoulder is really stiff today. No Strength Rules workout today - tomorrow I'll upgrade a few of the exercises to the next progression and I'll probably try to break out the workout, doing half in the morning, half at lunch.
Wednesday, April 5, 2017
Day 8
Here are my results for Day 8
Split Squats went fine. I supersetted these with the Flex Hang. Flex hang is tough. I am doing three sets of these, one with a pull-up grip, one with a chin-up grip and one with a neutral grip. The pull up grip is really hard - literally my arms were shaking for the last 5 seconds of the 20 that I held that for. There was minor shaking at the end of the 30 seconds on the other two.
Australian Pullups were fine as well. Supersetted with bench dips that I increased to 15 reps per set. No issues.
Pushups I struggled with - maybe because this was the last superset I did and my arms were tired. I might be better of not supersetting, or breaking up the workout like I did on Monday. I didn't quite get all the pushups out, nor did I get all the situps. I'll get there and I definitely felt the workout. Straight bridge my back was really tight today so I stopped at 45 seconds.
| Starter Workout #3 | Sets | Reps | Actual |
| Split Squat | 3 | 15 | 15,15,15 |
| Feet apart Pushups | 3 | 10-20 | 20,15,15 |
| Bench Dips | 3 | 10 | 15,15,15 |
| Australian Pullups | 3 | 5-10 | 10,10,10 |
| Flex Hang | 30 | 20,30,30 | |
| Sit Up | 3 | 20 | 20,20,18 |
| Straight Bridge | 60 | 45 |
Split Squats went fine. I supersetted these with the Flex Hang. Flex hang is tough. I am doing three sets of these, one with a pull-up grip, one with a chin-up grip and one with a neutral grip. The pull up grip is really hard - literally my arms were shaking for the last 5 seconds of the 20 that I held that for. There was minor shaking at the end of the 30 seconds on the other two.
Australian Pullups were fine as well. Supersetted with bench dips that I increased to 15 reps per set. No issues.
Pushups I struggled with - maybe because this was the last superset I did and my arms were tired. I might be better of not supersetting, or breaking up the workout like I did on Monday. I didn't quite get all the pushups out, nor did I get all the situps. I'll get there and I definitely felt the workout. Straight bridge my back was really tight today so I stopped at 45 seconds.
Monday, April 3, 2017
Day 6
Ok, I had hoped to post every day but weekends it just probably wont happen so I'll plan to post every week day. I typically don't do much workout on weekends anyway, aside from running.
So today's workout, I am moving up to the next workout in the book
Like I think I mentioned though, there are now 7 exercises there, which is a few too many to try to get in at lunch so I am breaking up the workout into two parts.
This morning I did the split squat, bench dips and situps. I was able to make full reps on the split squats and bench dips, but only made 20-20-15 for the situps. No big deal, that was pretty close so I'll repeat all three of these workouts on Wednesday - after that I'll progress the squat and dips, but leave the sit-ups for at least another workout, until I hit the reps two workouts in a row.
Update:
Not bad. I was pretty tired today so I think I might do better next time if I can get some rest.
So today's workout, I am moving up to the next workout in the book
| Starter Workout #3 | Sets | Reps |
| Split Squat | 3 | 15 |
| Feet apart Pushups | 3 | 10-20 |
| Bench Dips | 3 | 10 |
| Australian Pullups | 3 | 5-10 |
| Flex Hang | 30 | |
| Sit Up | 3 | 20 |
| Straight Bridge | 60 |
Like I think I mentioned though, there are now 7 exercises there, which is a few too many to try to get in at lunch so I am breaking up the workout into two parts.
This morning I did the split squat, bench dips and situps. I was able to make full reps on the split squats and bench dips, but only made 20-20-15 for the situps. No big deal, that was pretty close so I'll repeat all three of these workouts on Wednesday - after that I'll progress the squat and dips, but leave the sit-ups for at least another workout, until I hit the reps two workouts in a row.
Update:
| Starter Workout #3 | Sets | Reps | Actual |
| Split Squat | 3 | 15 | 15 |
| Feet apart Pushups | 3 | 10-20 | 20,15,12 |
| Bench Dips | 3 | 10 | 10 |
| Australian Pullups | 3 | 5-10 | 10 |
| Flex Hang | 30 | 20,15,20 | |
| Sit Up | 3 | 20 | 20,20,15 |
| Straight Bridge | 60 | 60 |
Not bad. I was pretty tired today so I think I might do better next time if I can get some rest.
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