EnchantedBoo's new log

Age: 21
Height: 5' 7"ish

Weight: ~141lbs


Friday 6/6/14:

FLPE1 Goal reps 3x12s + FLPE1>iM 3x5r
12s/12s/12s + 5r/5r/5r

sPLPE1 Goal reps 3x3r + slPLPE1>iM 3x5r each side
3r/3r/3r + 5r/5r/5r

SLPE1 Goal reps 3x12s + SLPE1>iM 3x10r (5 each way)
12s/12s/12s + 10r/10r/10r

MNPE1 Goal reps 3x3r + MNPE1>iM 3x5r each side (no weights initially)
3r/3r/3r + 5r/5r/5r

SLSPE1>iM 6x10r
10r/10r/10r/10r/10r/10r

HBPPE1 Goal reps 3x3r + HBPPE1>iM 3x10r
3r/3r/3r + 10r/10r/10r

RCPE1 Goal reps 3x3r + RCPE1>iM 3x30s each side

3r/3r/3r +30s/30s/30s



Notes:

First workout went well, although my mobility is terrible. I need more range of motion basically everywhere (which I knew already), so it's time to put in the work.
 

Saturday 6/7/14:

Lesson 1 from Stretching and Flexibility


Sunday 6/8/14:

Lesson 2 from Stretching and Flexibility



Notes:

I'm trying out the Stretching and Flexibility approach while I wait for Stretch One to be released. I'm gonna do a lesson a day and see how things go. Feeling pretty loose in the areas I've stretched already, but I've got a lot of range I need to get back because I'm basicly tin man.

Monday 6/9/2014:

Lesson 3 from Stretching and Flexibility

Wednesday 6/11/14:

 

Lesson 4 from Stretching and Flexibility

Thursday 6/12/14:

Lesson 5 from Stretching and Flexibility

Saturday 6/14/14:

 

Lesson 7 from Stretching and Flexibility + chest and bicep wall stretches

Notes:

 

My mobility is so terrible right now that I'm gonna work mainly on stretching for the time being. I might do a workout a couple times a week, but I'm not sure how productive it would be when I'm missing so much range of motion basically everywhere.

6/16/14:


Squats and Cossacks
Daily five (CR on piriformis)
Butterfly stretch lying down

Kneeling knees apart

Partial front splits hamstring

Floor middle and upper back bend

Lying bottom leg folded rotation

6/18/14:

 

Lying rotations

Daily five

Standing quadricep
Lunge hip flexor w/ back knee down

Upper back on all fours

Standing calves

Lying hamstring
Shoulder depress

Neck side bend

Bent over calves

Soleus (should've done before gastrocs)

6/20/14:

 

 

Daily five

6/21/14:

 

Daily five
Lesson 2 from Stretching and Flexibility
Squat stretch with adductor contract relax

Lying hip flexion w/ knee maximally flexed

6/23/14:
 

Sumo squat w/ CR and exploring

Wall calf w/ CR

Step calf w/ CR

Wall soleus w/ CR

Step soleus w/ CR
Squat sequence w/ moving forward, rotating hips out
Standing piriformis
Boxing the compass
Cossacks
Swivel hips w/ CR on internally rotated leg
Squat rotations w/ CR on internally rotated leg


6/24/14

Knee lift HF activation throughout the day
Cossacks


6/25/14:

Throughout the day:

Knee lifts HF activation
Cossack holds


At night:
Daily five w/ lying piriformis substitution.


Notes: restretching while breathing out on lying hip flexion and piriformis stretches is awesome.


 

6/26/14:

 

 

Daily five

Soleus stretches w/ breath

Messing around with hip and shoulder stretches w/ breath