Journey Through Gymnastic Bodies

8.22.14

 

SL/PE1: 4x60s

• Losing extension...my body is held up in the air, but it starts falling as the sets go on...so dropping

SL/PE1>iM: 10r

• Mastered

MN/PE2: 5x9

• Better form had straighter legs, but need to focus on getting them higher up and completely straight

MN/PE2>IM: 5r

• Used a 55lb bar and went extremely slow. Very tough

SLS/PE2: 5x10/side

• Mastered

SLS/PE2>iM: 10r

• I love this iM so i am going to make sure to keep it in my warm ups

did some L-sits and Straddle-L's

5 Minute AG walks

Upper level MN Mobility

 

Done

8.25.14

 

FL/PE3: 5x60s

• Mastered. This wasn't all that hard, but almost cramped up really badly.

FL/PE3>iM: 5r

• Mastered

sPL/PE5: 4x12s

• I dropped to work on leaning more. I found that although i improved my lean (still needs more) i was ever so slightly piked and could use a bit more protraction

sPL/PE5: 10s

• Mastered

HBP/PE3: 5x2

• Lifted with back on one rep, but improved the lean. Having said that i still need to increase the lean a bit more. my hands are at my waist at the bottom of the movement, they need to be at mid hips. And in the video it looks like Alan is not getting his torso as close to the ground as i am. Thats good, keeping that in mind i think i can make it easier on my self.

HBP/PE3>iM: 5r

• Mastered with 12.5 lb...but gonna ride this weight out a bit more before increasing

RC/PE1: 5x15

• DONE, but still pretty tough. Im gonna see how it goes thursday before deciding to deload and move on.

RC/PE1>iM: 30s

• Mastered

 

1 set of 30 sec L-sit on fists

2 set 22 sec and 1 set 8 second straddle L on fists

 

DonE.

8.26.14

 

SL/PE1: 4x24s

• Legs were together, but bent. Better extension

SL/PE1>iM: 10r

• Mastered

MN/PE2: 5x5

• Smooth, but high enough off the ground.

MN/PE2>iM: 5r (55lb)

• When you go really slow and only pull up one spine at a time...its really hard.

SLS/PE3: 5x10/side

• Mastered keep in warm up

SLS/PE3>iM: 5r

• Mastered...another great iM to keep in warm up

WRS#1-4

WP/PE4: 4x2 - good

FKP/PE4: 4x2 - good

WR/SE4: 4x2 - Good

FTP/SE3: 4x2 - Good

 

I like the pace im on with these wrist prep exercises

 

HS/PE3: 5x60s

• Mastered move on...finding out that i could rest in between set on H1 really helped hahah

HS/PE3>iM: 5r

• Mastered used 5lbs. Keep in warm up. Really felt this one in the biceps and forearms.

DONE.

8.28.14

 

FL/PE4: 5x60r

• Gonna retest this one on Monday. I feel as though i could have finished strong, but the iM had me confused so i re-started the first set.

FL/PE4>iM: 5r/side

• Was initially confused as to whether or not i do both sides, but overall good. Im gonna retest monday

sPL/PE5: 4x12s

• I was wearing shoes during these sets, but had good body position. Needs more lean still. Im gonna move on to 4x18s

sPL/PE5>iM: 10s

• Mastered

HBP/PE3: 5x2

• After consulting the video i realized i havent been doing these correctly at all. My forearm has been perpendicular to the ground, but it needs to be angles forward. After correcting this i fell on my face. Gonna move back to HBP/PE3 and work on slightly angling the forearm during the pushup

HBP/PE3>iM: 5r

• Mastered

RC/PE1: 5x15

• Kept getting interrupted during my sets, so gonna redo next week. It felt good though.

RC/PE1>iM: 30s

• Mastered

WRS#1-4

WP/PE4: 4x2 - stayhere

FKP/PE4: 4x2 - move on

WR/SE4: 4x2 - move on but thumb pain

FTP/SE3: 4x2 - move on

 

HS/PE4: 5x30s

• used a 6lb bar, was pretty easy. gonna move up in weight next time as i didn't perfect the iM

HS/PE4>iM: 5r

• I used a 5lb plate this time and kept my grip narrow as i if had already mastered, i got a few reps but should widen and restart.

DONE

8.29.14

 

SL/PE1: 4x24s

• Mastered

SL/PE1>iM: 10r

• Mastered

MN/PE2: 5x5

• Good pace, but still have the same issues

MN/PE2>iM: 5r

• 55lb. getting easier

SLS/PE4: 5x5/s

• Really choppy and unstable. Gonna redo next week

SLS/PE4>iM: 5r

• re-test next week. felt fine but back may have arched a few times

 

1 30-second L-sit

2 15-second straddle-Ls

Twisting Squats

Upper level MN>iM's (stahl bars and Jefferson curl holds) 

5 minute AG walks

capoeira

15 minute jump rope

 

DONE...for now

9.1.14

 

** No coffee this morning, taking a break from caffeine, so probably affected my training negatively **

 

FL/PE4: 5x60r

• Drop Down....failed on last set and form is pretty choppy

FL/PE4>iM: 5r/side

• Mastered

sPL/PE5: 4x18s

• Needs a bit more lean and focus on PPT. Depression and protraction looks good though

sPL/PE5>iM: 10s

• Mastered...focus on widening leg angle

HBP/PE3: 5x2

• Didn't get one with good form. I was focusing on angling my forearm, and even put my feet against the wall to try and keep the lean, but for the most part, the moment i angled my forearm...i collapsed.

HBP/PE3>iM: 5r/side

• 12.5 is feeling alot lighter. gonna stay with it for a few more weeks then jump to 15.

RC/PE1: 5x15

• Mastered

RC/PE1>iM: 30s/side

• Mastered

Done.

9.2.14

 

SL/PE1: 4x36s

• Good...i focused on straightening my legs mostly

SL/PE1>iM: 10r

• Mastered

MN/PE2: 4x6r

• Im going to focus on straight legs and toe point. Getting my compression issue solved will fix the other issues im thinking

MN/PE2>iM: 5r

• Mastered

SLS/PE4: 5x5/s

• Almost theres...a little balance issues here and there, but think that i will master it friday

SLS/PE4>iM: 5r

• Mastered

WRS #1-4

WP/PE4: 4x2 - good

FKP/PE4: 4x3 - good

WR/SE4: 4x3 - good

FTP/SE3: 4x3 - good

 

HS/PE4: 5x30s

• Mastered...move up in weight (used 9lb bar this time)

HS/PE4>iM: 5r (stick +5lb)

• Not quite there...need to widen grip slightly

 

Did some upper level MN>iM - Jefferson holds for 30sec and stahl bar work...focusing on compression

 

Note: My capoeira Mestre is coming in town this week for the next 2 months and holding daily training sessions so im gonna see what happens with the added work. Should be interesting. 

 

Done.

9.4.14

 

FL/PE4: 4x48r

• Pretty tough

FL/PE4>iM: 5r

• Mastered

sPL/PE5: 4x18s

• Had perfect form...now just need to work on leaning more

sPL/PE5>iM: 10s

• Went a bit wider...probably gonna video this just see where im at

HBP/PE3: 5x2

• After watching the video 100x i realized what i needed to do. Im not leaned as much as i need to be but my form is otherwise perfect. Just need to keep working on getting that lean there now.

HBP/PE3>iM: 5r

• Mastered

RC/PE1: 5x15

• Officially done with this one! deloading next week...whew

RC/PE1>iM: 30s/arm

• Mastered

WRS#1-4

WP/PE4: 4x2 - move on

FKP/PE4: 4x3 - move on

WR/SE4: 4x3 - move on

FTP/SE3: 4x3 - move on

 

HS/PE4: 5x30s

• Used a 12lb bar and kept my hands just off the ground (video shows the kid resting his hands on the ground). Also focused on keeping my legs straight and toes pointed.

HS/PE4>iM: 5r

• Dowel +5lbs. Hands are one hand width outside mastery width. Will be there in due time. 

Done.

9.5.2014

 

SL/PE1: 4x36s

• Move on

SL/PE1>iM: 10r

• Mastered

MN/PE2: 4x6r

• Really close...

MN/PE2>iM: 5r

• 55lbs mastered

SLS/PE4: 5x5/s

• Once more...knee and foot aren't touching at the same time on some reps

SLS/PE4>iM: 5r

• Mastered

______________________

 

9.8.2014

 

FL/PE4: 4x60r

• Failed on last set on the 49th rep...ill see what happens thursday

FL/PE4>iM: 5r

• Mastered

sPL/PE5: 5x18s

• Slightly piked on last set...use mirror on all sets to make sure

sPL/PE5>iM: 10s

• Mastered

HBP/PE3: 3x4r

• Form needs work...need to lessen lean

HBP/PE3>iM: 5r

• Mastered...moving on to 15lb db

RC/PE1: 5x8r (deload)

• Mastered

RC/PE1>iM: 30s/side

• Mastered

 

Did some front split stretches last night and pulled, i think my right adductor, kind of tender today...hopefully this passes quickly

 

Done.

9.9.14

 

SL/PE1: 5x36s

• Pretty good...not same ROM as video but strong.

SL/PE1>iM: 10r

• Mastered

MN/PE2: 4x9r

• Drop and Focus on keeping back compressed to the ground at beginning, straight legs, and toe point. 

MN/PE2>iM: 5r

• 55lbs. mastered

SLS/PE4: 5x5/s

• Re-check Friday, if not mastered then Drop

SLS/PE4>iM: 5r

• Mastered

WRS #1-4

WP/PE4: 4x3 - good

FKP/PE4: 5x3 - good

WR/SE4: 5x3 - good

FTP/SE3: 5x3 - Tough but good

 

HS/PE4: 5x30s

• 15lb bar...straight leg, toe point, with my lower back on the ground

HS/PE4>iM: 5r

• Need to go one hands width outside mastery b/c not quit reaching my shoulder on the reps.

 

Did capoeira this morning before my workout so it was a bit daunting but not bad. My legs still a little sore. need to rest it, so wont be stretching tomorrow. 

 

DONE

9.11.14

 

FL/PE4: 4x60r

• Not bad, legs not completely straight...re-do 4x60r next week and try to keep legs straight and never over a foot off the ground

FL/PE4>iM: 5r

• Mastered

sPL/PE5: 5x18s

• Increase lean...activate lats more and just a touch more PPT, i let my back be more relaxed this time for fear of piking but it was still a straight body line

sPL/PE5>iM: 10s

• Mastered

HBP/PE3: 3x4r

• Pretty good actually...im not sure i have the body type to have the forearm lean that the video has...or maybe i just need to lean more, but i still have the angle there.

HBP/PE3>iM: 5r

• 15lb db

RC/PE1: 5x8r

• No rings at the gym...either they were stolen or broken. Im going to move on to PE2 still...may have to purchase my own rings.

RC/PE1>iM: 30s

• DONE

WRS #1-4

WP/PE4: 4x3 - stay here

FKP/PE4: 5x3 - move on

WR/SE4: 5x3 - Move on

FTP/SE3: 5x3 - it was good in my eyes but i may be using to much explosion/momentum as opposed to my hands

 

HS/PE4: 5x30s

• 15lb bar - mastered

HS/PE4>iM: 5r

• +5lb i was one hands width out side mastery width. I was nice and steady but need to go about an inch higher to reach shoulder height

L-Sit on fists - 20 sec, 7 sec, 3 sec

Straddle L on fists - 15sec, 15sec

Jefferson Curl - 55lbs 5reps/30sec holds 1set

Bridge - stretch and 20 rotations into bridge

Jump Rope - 15 minutes

Hanging - (trying this out) 2x1minute

Foam Roll - 5 min. trying to get this pulled groin/adductor to heal faster.

 

Thats all folks.

9.12.14

 

SL/PE1: 5x36s

• last set was tough, but overall good form

SL/PE1>iM: 10r

• Mastered

MN/PE2: 4x9r

• Felt good. Straight legs and toe point. I think im going to move down to a lower rep block and work on form.

MN/PE2>iM: 5r

• 55lbs felt really easy by the third set

SLS/PE4: 5x5/s

• Good when pressing off left foot, but right needs work. Re-do next week

SLS/PE4>iM: 5r

• Mastered

Other:

 

Upper Level MN Mobility

5 Minutes AG walks - need to do more of these

10 Minutes Jumping Rope

2 Minutes Hanging

Other SLS Mobility (skiers, twisting squats, Inside squats)

Shoulder DIslocates

Rotations into Bridge and Static Bridge Holds

Weighted Swivel Hips

Foam Rolled My Groin

 

Done. 

9.15.14

 

FL/PE4: 4x60r

• Good...should be at mastery level by next week

FL/PE4>iM: 5r

• Mastered

sPL/PE5: 5x9s (deload)

• Good form but needs about ~3 inches of lean

sPL/PE5>iM: 10s

• Mastered

HBP/PE3: 3x2 (deload)

• Good forearm angle...working towards more lean...toes should curl up

HBP/PE3>iM: 5r

• Used a 10lb db and worked on form.

RC/PE2: 5x15

• Probably would have mastered had i had proper rings i could adjust...need to get my own rings

RC/PE2>iM: 30s/s

• Mastered

L-Sit on palms - 10sec, 10sec, 9sec

Middle Split Hold - 5sec on palms, 10sec on fists, 10sec on fists

Jefferson Curl - 1x5r/30sec hold

Hanging - 2 minutes

Bridge - 10 rotations into high bridge (5 per side) - realized that FL IM is progressing towards bridge so should chill on doing bridge                       holds considering i have terrible form. However, i need to do that rotations for Capoeira...so may just do those for fun without                   holding the bridge position for a long time

AG Walks - 5minutes

Shoulder Dislocates

Weighted Swivel Hip Stretches

Foam Rolled the old Groin 

 

Until next time