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J.B's log

Started by J.B, December 10, 2013 · 19 Replies · 28 Views

J.B

9/12:

 

 

FL/PE1: Bent Hollow Body Hold

4 x 48 

FL/PE1>iM: Cat Cow

5 reps

 

sPL/PE5: Planche Lean

4 x 12

sPL/PE5>iM:Prone 1/2 Straddle Planche Hold

10 s

 

RC/PE4: Elevated Row

4 x 6

PE1>im: Static Seated Shoulder Flexion with Weighted Bar

10 reps

 

Wrist stretch 1-4

 

PE1-Wrist Pushup

PE1-First Knuckle Pushup

PE1-Wrist Rock 

PE1-Finger Tip Pushup

4 x 5

 

PE1: Tripod

4 x 30-42s

PE1>im: Static Seated Shoulder Flexion with Weighted Bar

10 s

J.B

11/12

 

MN/PE3: V-up

5 x 3

MN/PE3>iM: Jefferson Curl

5 reps @ 5 kg

 

SL/PE1: Arch Body Hold

3 x 12

 

SL/PE1>iM: Standing Hip Circle

10 reps

 

SLS/PE3: Side-to-Side Squat

4 x 10

SLS/PE3>iM: Inside Squat

5 reps

 

HBP/PE3: Pseudo Planche Pushups

5 x 4

HBP/PE3>iM. Xiaopeng Backward

5 reps

 

Wrist stretch 1-4

 

PE1-Wrist Pushup

PE1-First Knuckle Pushup

PE1-Wrist Rock 

PE1-Finger Tip Pushup

 5 x 5

 

PE1: Tripod

4 x 30-42s

PE1>im: Static Seated Shoulder Flexion with Weighted Bar

10 s

J.B

16/12


 


FL/PE1: Bent Hollow Body Hold


4 x 48 


FL/PE1>iM: Cat Cow


5 reps


 


sPL/PE5: Planche Lean


4 x 12


sPL/PE5>iM:Prone 1/2 Straddle Planche Hold


10 s


 


RC/PE4: Elevated Row


4 x 6


PE1>im: Static Seated Shoulder Flexion with Weighted Bar


10 reps


 


HBP/PE3: Pseudo Planche Pushups


5 x 4


HBP/PE3>iM. Xiaopeng Backward


5 reps


 


Wrist stretch 1-4


 


PE1-Wrist Pushup


PE1-First Knuckle Pushup


PE1-Wrist Rock 


PE1-Finger Tip Pushup


5 x 5


 


PE1: Tripod


1 x 40s


3 x 50s


PE1>im: Static Seated Shoulder Flexion with Weighted Bar


10 s

J.B

18/12


 


MN/PE3: V-up


5 x 3


MN/PE3>iM: Jefferson Curl


5 reps @ 5 kg


 


SL/PE1: Arch Body Hold


3 x 12


SL/PE1>iM: Standing Hip Circle


10 reps


 


SLS/PE3: Side-to-Side Squat


4 x 10


SLS/PE3>iM: Inside Squat


5 reps


 


HBP/PE3: Pseudo Planche Pushups


4 x 6


HBP/PE3>iM. Xiaopeng Backward


5 reps


 


Wrist stretch 1-4


 


PE1-Wrist Pushup


PE1-First Knuckle Pushup


PE1-Wrist Rock 


PE1-Finger Tip Pushup


 5 x 5


 


PE1: Tripod


4 x 20-30s


PE1>im: Static Seated Shoulder Flexion with Weighted Bar


10 s


J.B

FL/PE1: Bent Hollow Body Hold


4 x 52


FL/PE1>iM: Cat Cow


5 reps


 


sPL/PE5: Planche Lean


4 x 18


sPL/PE5>iM:Prone 1/2 Straddle Planche Hold


10 s


 


RC/PE4: Elevated Row


5 x 6


RC/PE4>iM: Bent Twisting Lat Reps


10 reps


 


HBP/PE3: Pseudo Planche Pushups


5 x 6


HBP/PE3>iM. Xiaopeng Backward


5 reps


J.B

6/1

 

Week 1

 

FL/PE1: Bent Hollow Body Hold
4 x 48
FL/PE1>iM: Cat Cow
5 reps
 
sPL/PE5: Planche Lean
4 x  12
sPL/PE5>iM:Prone 1/2 Straddle Planche Hold
10 s
 
RC/PE4: Elevated Row
4 x 4
RC/PE4>iM: Bent Twisting Lat Reps
10 reps
 
HBP/PE3: Pseudo Planche Pushups
4 x 4
HBP/PE3>iM. Xiaopeng Backward
5 reps
J.B
8/1

 

Week 1

 

MN/PE3: V-up

3 x 3

MN/PE3>iM: Jefferson Curl

5 reps @ 5 kg

 

SL/PE1: Arch Body Hold

3 x 12

SL/PE1>iM: Standing Hip Circle

10 reps

 

SLS/PE3: Side-to-Side Squat - Will jump to Speed skate squat as I have been doing 10 reps per leg

4 x 8

SLS/PE3>iM: Inside Squat

5 reps

 

Wrist stretch 1-4

 

PE1-Wrist Pushup

PE1-First Knuckle Pushup

PE1-Wrist Rock 

PE1-Finger Tip Pushup

 5 x 5

 

PE1: Tripod

4 x 24 s

PE1>im: Static Seated Shoulder Flexion with Weighted Bar

10 s

J.B

11/1

 

Week 1
 
FL/PE1: Bent Hollow Body Hold
4 x 48
FL/PE1>iM: Cat Cow
5 reps
 
sPL/PE5: Planche Lean
4 x  12
sPL/PE5>iM:Prone 1/2 Straddle Planche Hold
10 s
 
RC/PE4: Elevated Row
4 x 4
RC/PE4>iM: Bent Twisting Lat Reps
10 reps
 
HBP/PE3: Pseudo Planche Pushups
4 x 4
HBP/PE3>iM. Xiaopeng Backward
5 reps
J.B
13/1

 

Week 1 - Day 4

 

MN/PE3: V-up

3 x 3

MN/PE3>iM: Jefferson Curl

5 reps @ 5 kg

 

SL/PE1: Arch Body Hold

3 x 12

SL/PE1>iM: Standing Hip Circle

10 reps

 

SLS/PE4: Speed Skater Squat

4 x 4

SLS/PE4>iM: Natural Leg Extension

5 reps

 

Wrist stretch 1-4

 

PE1-Wrist Pushup

PE1-First Knuckle Pushup

PE1-Wrist Rock 

PE1-Finger Tip Pushup

 5 x 5

 

PE1: Tripod

4 x 24 s

PE1>im: Static Seated Shoulder Flexion with Weighted Bar

10 s

J.B
Week 2 - day 1

 

FL/PE1: Bent Hollow Body Hold

4 x 60

FL/PE1>iM: Cat Cow

5 reps

 

sPL/PE5: Planche Lean

4 x  18

sPL/PE5>iM:Prone 1/2 Straddle Planche Hold

10 s

 

RC/PE4: Elevated Row

4 x 6

RC/PE4>iM: Bent Twisting Lat Reps

10 reps

 

HBP/PE3: Pseudo Planche Pushups

4 x 6

HBP/PE3>iM. Xiaopeng Backward

5 reps

J.B
19/1

 

Week 2 - day 2

 

MN/PE3: V-up

5 x 3

MN/PE3>iM: Jefferson Curl

5 reps @ 7,5 kg

 

SL/PE1: Arch Body Hold

5 x 12

SL/PE1>iM: Standing Hip Circle

10 reps

 

SLS/PE4: Speed Skater Squat

4 x 5

SLS/PE4>iM: Natural Leg Extension

5 reps

 

Wrist stretch 1-4

 

PE2-Wrist Pushup

PE2-First Knuckle Pushup

PE2-Wrist Rock 

PE2-Finger Tip Pushup

 5 x 5

 

PE1: Tripod

4 x 30 s (should have been 36)

PE1>im: Static Seated Shoulder Flexion with Weighted Bar

10 s

J.B
Week 2 - day 3

 

FL/PE1: Bent Hollow Body Hold

3 x 60

1 x 57

FL/PE1>iM: Cat Cow

5 reps

 

sPL/PE5: Planche Lean

4 x 18

sPL/PE5>iM:Prone 1/2 Straddle Planche Hold

10 s

 

RC/PE4: Elevated Row

4 x 6

RC/PE4>iM: Bent Twisting Lat Reps

10 reps

 

HBP/PE3: Pseudo Planche Pushups

4 x 6

HBP/PE3>iM. Xiaopeng Backward

5 reps

J.B
Week 2 - day 4

 

MN/PE3: V-up

5 x 3

MN/PE3>iM: Jefferson Curl

5 reps @ 7,5 kg

 

SL/PE1: Arch Body Hold

5 x 12

SL/PE1>iM: Standing Hip Circle

10 reps

 

SLS/PE4: Speed Skater Squat

4 x 5

SLS/PE4>iM: Natural Leg Extension

5 reps

 

Wrist stretch 1-4

 

PE2-Wrist Pushup

PE2-First Knuckle Pushup

PE2-Wrist Rock 

PE2-Finger Tip Pushup

 5 x 5

 

PE1: Tripod

4 x 36s 

PE1>im: Static Seated Shoulder Flexion with Weighted Bar

10 s

J.B
Week 3 - day 1

 

FL/PE1: Bent Hollow Body Hold

5 x 60 yes!

FL/PE1>iM: Cat Cow

5 reps

 

sPL/PE5: Planche Lean

5 x 18

sPL/PE5>iM:Prone 1/2 Straddle Planche Hold

10 s

 

RC/PE4: Elevated Row

5 x 6

RC/PE4>iM: Bent Twisting Lat Reps

10 reps

 

HBP/PE3: Pseudo Planche Pushups

5 x 6

HBP/PE3>iM. Xiaopeng Backward

5 reps

J.B
Week 3 - day 2

 

MN/PE3: V-up

3 x 6

MN/PE3>iM: Jefferson Curl

5 reps @ 7,5 kg

 

SL/PE1: Arch Body Hold

3 x 24

SL/PE1>iM: Standing Hip Circle

10 reps

 

SLS/PE4: Speed Skater Squat

- hurt my ankle

SLS/PE4>iM: Natural Leg Extension

-

 

Wrist stretch 1-4

 

PE2-Wrist Pushup

PE2-First Knuckle Pushup

PE2-Wrist Rock 

PE2-Finger Tip Pushup

 5 x 5

 

PE1: Tripod

5 x 36s 

PE1>im: Static Seated Shoulder Flexion with Weighted Bar

10 s
J.B
Week 3 - day 3

 

FL/PE1: Bent Hollow Body Hold

5 x 60

FL/PE1>iM: Cat Cow

5 reps

 

sPL/PE5: Planche Lean

5 x 18

sPL/PE5>iM:Prone 1/2 Straddle Planche Hold

10 s

 

RC/PE4: Elevated Row

5 x 6

RC/PE4>iM: Bent Twisting Lat Reps

10 reps

 

HBP/PE3: Pseudo Planche Pushups

5 x 6

HBP/PE3>iM. Xiaopeng Backward

5 reps

J.B
Week 3 - day 4

 

MN/PE3: V-up

3 x 6

MN/PE3>iM: Jefferson Curl

5 reps @ 7,5 kg

 

SL/PE1: Arch Body Hold

3 x 24

SL/PE1>iM: Standing Hip Circle

10 reps

 

SLS/PE4: Speed Skater Squat

- hurt my ankle

SLS/PE4>iM: Natural Leg Extension

-

 

Wrist stretch 1-4

 

PE2-Wrist Pushup

PE2-First Knuckle Pushup

PE2-Wrist Rock 

PE2-Finger Tip Pushup

 5 x 5

 

PE1: Tripod

5 x 36s 

PE1>im: Static Seated Shoulder Flexion with Weighted Bar

10 s

J.B
Week 4 - day 1 - Deload

 

FL/PE1: Bent Hollow Body Hold

5 x 30

FL/PE1>iM: Cat Cow

5 reps

 

sPL/PE5: Planche Lean

5 x 9

sPL/PE5>iM:Prone 1/2 Straddle Planche Hold

10 s

 

RC/PE4: Elevated Row

5 x 3

RC/PE4>iM: Bent Twisting Lat Reps

10 reps

 

HBP/PE3: Pseudo Planche Pushups

5 x 3

HBP/PE3>iM. Xiaopeng Backward

5 reps

J.B
5/2

Week 4 - day 2 - Deload

 

MN/PE3: V-up

3 x 3

MN/PE3>iM: Jefferson Curl

5 reps @ 7,5 kg

 

SL/PE1: Arch Body Hold

3 x 12

SL/PE1>iM: Standing Hip Circle

10 reps

 

SLS/PE4: Speed Skater Squat

5 x 3

SLS/PE4>iM: Natural Leg Extension

5 x 3

 

Wrist stretch 1-4

 

PE2-Wrist Pushup

PE2-First Knuckle Pushup

PE2-Wrist Rock 

PE2-Finger Tip Pushup

 5 x 5

 

PE1: Tripod

5 x 18s 

PE1>im: Static Seated Shoulder Flexion with Weighted Bar

10 s

J.B
Week 4 - day 3 - Deload

 

FL/PE1: Bent Hollow Body Hold

5 x 30

FL/PE1>iM: Cat Cow

5 reps

 

sPL/PE5: Planche Lean

5 x 9

sPL/PE5>iM:Prone 1/2 Straddle Planche Hold

10 s

 

RC/PE4: Elevated Row

5 x 3

RC/PE4>iM: Bent Twisting Lat Reps

10 reps

 

HBP/PE3: Pseudo Planche Pushups

5 x 3

HBP/PE3>iM. Xiaopeng Backward

5 reps