adara9's log

Trying to start GST again; hopefully the (2.5-year-old) C-section incision won't give me too much grief about it. Since my wrists tire easily, I am not bothering to test for mastery. I think I'll be better served starting at the bare minimum and easing into everything.

12/11/14 (first workout)

Handstand 1

WRS #1-4: 10 pulses each

WP/PE1: 3 x 1r, 1/1/1

(wall wrist walk)

FKP/PE1: 3 x 1r, 1/1/1

(wall first knuckle walk)

WR/PE1: 3 x 1r, 1/1/1

(wall wrist rock walk)

FTP/PE1: 3 x 1r, 1/1/1

(wall fingertip walk)

HS/PE1: 3 x 12s, 12/12/12

(tripod)

- iM: 3 x 10s, 10/10/10 - with 10-lb ez-curl bar

(static seated shoulder flexion w/ weighted bar)

Again did not bother testing for mastery specifically, as my incision suggests I should ease into this, especially the bHBH & tuck ups. I also figured I had my answer b/c I was exhausted after this workout.

12/12/14

Foundation 1

FL/PE1: 3 x 12s, 12/12/12

(bHBH = bent Hollow Body Hold)

- iM: 3 x 5r, 5/5/5

(cat-cow)

sPL/PE1: 3 x 3r, 3/3/3

(scapular shrugs)

- iM: 3 x 5r, 5/5/5

(swivel hips)

SL/PE1: 3 x 12s, 12/12/12

(ABH = arch body hold)

- iM: 3 x 10r, 10/10/10

(standing hip circles, 5 each direction)

MN/PE1: 3 x 3r, 3/3/3

(tuck ups)

- iM: 3 x 5r, 5/5/5

(stiff leg windmill - used 9-lb dumbbell, very shaky arm)

SLS/PE1: 3 x 3r, 3/3/3

(deck squats) - needed hand assist on a couple

- iM: 3 x 10r, 10/10/10

(skiers, 5 each side)

HBP/PE1: 3 x 3r, 3/3/3

(incline pushup)

- iM: 3 x 10r, 10/10/10

(german arm swings, 5 each side)

RC/PE1: 3 x 12s, 12/12/12

(hinge row - needed bent legs)

- iM: 3 x 30s, 30/30/30

(lat lean, 30s each side)

This is the beginning of my week one; last week was checking to see the difficulty of these workouts for me (a very gentle "test for mastery", if you like). (And because I was too impatient to wait until today to start my workouts.)

12/16/14

Foundation 1

FL/PE1: 3 x 12s, 12/12/12

(bHBH = bent Hollow Body Hold)

- iM: 3 x 5r, 5/5/5

(cat-cow)

sPL/PE1: 3 x 3r, 3/3/3

(scapular shrugs)

- iM: 3 x 5r, 5/5/5

(swivel hips)

SL/PE1: 3 x 12s, 12/12/12

(ABH = arch body hold, focusing on glute activation made this less painful in pubic bone & lower back)

- iM: 3 x 10r, 10/10/10

(standing hip circles, 5 each direction)

MN/PE1: 3 x 3r, 3/3/3

(tuck ups)

- iM: 3 x 5r, 5/5/5

(stiff leg windmill - used 3-lb dumbbell, no shaking in arm & nice stretch in legs)

SLS/PE1: 3 x 3r, 3/3/3

(deck squats) - needed hand assist on a couple

- iM: 3 x 10r, 10/10/10

(skiers, 5 each side)

HBP/PE1: 3 x 3r, 3/3/3

(incline pushup)

- iM: 3 x 10r, 10/10/10

(german arm swings, 5 each side)

RC/PE0.25: 3 x 12s, 12/12/12

(hinge row hang w/ bent legs) - easier variation, building to 5x60s, per Coach's suggested progression

- iM: 3 x 30s, 30/30/30

(lat lean, 30s each side)

I only discovered after this workout the correct # of reps for skiers. Trying 10 each side was very tiring, so it was a nice discovery for going forward.

12/18/14

Handstand 1

WRS #1-4: 20 sec each

WP/PE1: 3 x 1r, 1/1/1

(wall wrist walk)

FKP/PE1: 3 x 1r, 1/1/1

(wall first knuckle walk)

WR/PE1: 3 x 1r, 1/1/1

(wall wrist rock walk)

FTP/PE1: 3 x 1r, 1/1/1

(wall fingertip walk)

HS/PE1: 3 x 12s, 12/12/12

(tripod)

- iM: 3 x 10s, 10/10/10 - with 5-lb broomstick & hands shoulder-width

(static seated shoulder flexion w/ weighted bar) - last week, this move seemed limited by my ability to lean forwards over crossed legs. That was less an issue this week.

Wrists are feeling pleasantly worked from yesterday. C-section incision is starting to get sore/twingy/burny again; ugh. Per doctors' suggestion, I'll try working through the pain & see how much worse it gets.

12/19/14

Foundation 1

FL/PE1: 3 x 12s, 12/12/12

(bHBH = bent Hollow Body Hold)

- iM: 3 x 5r, 5/5/5

(cat-cow)

sPL/PE1: 3 x 3r, 3/3/3

(scapular shrugs)

- iM: 3 x 5r, 5/5/5

(swivel hips)

SL/PE1: 3 x 12s, 12/12/12

(ABH = arch body hold)

- iM: 3 x 10r, 10/10/10

(standing hip circles, 5 each direction)

MN/PE1: 3 x 3r, 3/3/3

(tuck ups)

- iM: 3 x 5r, 5/5/5

(stiff leg windmill) - used 3-lb dumbbell

SLS/PE1: 3 x 3r, 3/3/3

(deck squats) - still trying to figure out the mechanics of this

- iM: 3 x 10r, 10/10/10

(skiers, 5 each side)

HBP/PE1: 3 x 3r, 3/3/3

(incline pushup) - a little clicking in right arm (shoulder/elbow) in last set

- iM: 3 x 10r, 10/10/10

(german arm swings, 5 each side)

RC/PE0.25: 3 x 12s, 12/12/12

(hinge row hang w/ bent legs)

- iM: 3 x 30s, 30/30/30

(lat lean, 30s each side)

Incision has very mild ache on the left. Left knee had twinges the last couple of days. Lower back has been sore in ways that yoga seems to help (esp fwd standing bend). Right middle back twinged while bending over during the weekend.

Trying a different log format that assumes successful completion of iM's. Will track iM's that aren't successfully completed.

12/23/14

Foundation 1

FL/PE1 (bHBH): 5 x 12s, all complete

- iM (cat-cow): 5r per set

sPL/PE1 (scap shrugs): 5 x 3r, all complete (though my body sags, esp in lower state)

- iM (swivel hips): 5r per set (need to work hip flexibility, like ONLY allow surfing internet while cross-legged)

SL/PE1 (ABH): 5 x 12s, all complete

- iM (standing hip circles, 5/direction): 10r per set

MN/PE1 (tuck ups): 5 x 3r, all complete

- iM (stiff leg windmill, 4-lb db): 5r per set (right shoulder starting to crack a little)

SLS/PE1 (deck squats): 5 x 3r, all complete (usually standing w/ feet apart, sometimes lose momentum & have to just stand from squat - though didn't need any hand support this time)

- iM (skiers, 5/side): 10r per set

HBP/PE1 (incline pushup): 5 x 3r, all complete

- iM (german arm swings, 5/side): 10r per set

RC/PE0.25 (hinge row hang, bent legs): 5 x 12s, all complete

- iM (lat lean): 30s per side per set

Side note: my hopes for the RC/PE1 progression:

0.25 - hinge row hang, bent legs (build to 5 x 60s)

0.50 - hinge row hang, straight legs (build to 5 x 60s)

0.75 - hinge row negatives, straight legs (build to 5 x 15r)

1.0 - full hinge row, straight legs (mastery is 5 x 15r)

(Wouldn't be surprised if I need to add negatives w/ bent legs & maybe even the full hinge row w/ bent legs in there, but I'm hoping that won't be necessary.)

Very mild soreness from last workout, but no pain. Hooray! I'd been worrying about that knee pain I mentioned last time. (Except I just remembered this pain in the middle of the front of my ribcage, as though I'd been punched there, but I think it's DOMS - I just don't know what from.)

Going with switching b/t holds & reps for wrist stretches each workout, as Coach mentioned his athletes do. As noted earlier, 30 sec rest b/t sets for the wrist conditioning exercises.

12/25/14

Handstand

WRS #1-4: 10r each

WP/PE1 (wall wrist walk): 5 x 1r, done

FKP/PE1 (wall first knuckle walk): 5 x 1r, done

WR/PE1 (wall wrist rock walk): 5 x 1r, done

FTP/PE1 (wall fingertip walk): 5 x 1r, done

HS/PE1 (tripod): 5 x 12s, done

- iM: 10s per set

(static seated shoulder flexion w/ weighted bar) - with 5-lb broomstick & hands shoulder-width

Wrists were sore last night, but fine today. No pain in middle of chest yet today, either. Incision has very mild sensation, not even enough to call it pain/twinge.

12/26/14

Foundation

FL/PE1 (bHBH): 5 x 12s, done

- iM (cat-cow): 5r per set

sPL/PE1 (scap shrugs): 5 x 3r, done

- iM (swivel hips): 5r per set

SL/PE1 (ABH): 5 x 12s, done

- iM (standing hip circles, 5/direction): 10r per set

MN/PE1 (tuck ups): 5 x 3r, done

- iM (stiff leg windmill, 4-lb db): 5r per set

SLS/PE1 (deck squats): 5 x 3r, done

- iM (skiers, 5/side): 10r per set

HBP/PE1 (incline pushup): 5 x 3r, done

- iM (german arm swings, 5/side): 10r per set

RC/PE0.25 (hinge row hang, bent legs): 5 x 12s, done

- iM (lat lean): 30s per side per set

Incision a bit twinge-y last night and today. Light intermittent soreness in middle of chest/ribcage; I assume it shows up when I move in certain ways, but I haven't figured out the pattern yet. Shoulders are sore from all the massages I got last night.

Starting to consider switching to the 3-day split b/c my later elements are really suffering in F7 due to tiredness by the time I get to them. (Decided, for now, to take enough rest in between exercises to at least not be out of breath. I'm still maintaining no-rest-except-iM's between sets of any particular exercise, though.)

Foundation

FL/PE1 (bHBH): 3x24s, done

- iM (cat-cow): 5r per set

sPL/PE1 (scap shrugs): 3x6r, done

- iM (swivel hips): 5r per set

SL/PE1 (ABH): 3x24s, done

- iM (standing hip circles, 5/direction): 10r per set

MN/PE1 (tuck ups): 3x6r, done - a couple of reps off-balance, but full # completed on-balance

- iM (stiff leg windmill, 5-lb db): 5r per set

SLS/PE1 (deck squats): 3x6r, done

- iM (skiers, 5/side): 10r per set

HBP/PE1 (incline pushup): 3x6r, done

- iM (german arm swings, 5/side): 10r per set

RC/PE0.25 (hinge row hang, bent legs): 3x24s, done

- iM (lat lean): 30s per side per set

Body feeling good!

Handstand

WRS #1-4: 20s each

WP/PE1 (wall wrist walk): 3x2r, done

FKP/PE1 (wall first knuckle walk): 3x2r, done

WR/PE1 (wall wrist rock walk): 3x2r, done

FTP/PE1 (wall fingertip walk): 3x2r, done

HS/PE1 (tripod): 3x24s, done

- iM: 10s per set

(static seated shoulder flexion w/ weighted bar) - with 5-lb broomstick & hands shoulder-width

Body feeling pretty good again. Wrists and hands a little tired from yesterday, but otherwise seem to be recovering more quickly than previous weeks.

I've started seeing a bit of new muscular definition this week. Yay results!

Foundation

FL/PE1 (bHBH): 3x24s, done

- iM (cat-cow): 5r per set

sPL/PE1 (scap shrugs): 3x6r, done

- iM (swivel hips): 5r per set

SL/PE1 (ABH): 3x24s, done

- iM (standing hip circles, 5/direction): 10r per set

MN/PE1 (tuck ups): 3x6r, done

- iM (stiff leg windmill, 5-lb db): 5r per set

SLS/PE1 (deck squats): 3x6r, done

- iM (skiers, 5/side): 10r per set

HBP/PE1 (incline pushup): 3x6r, done

- iM (german arm swings, 5/side): 10r per set

RC/PE0.25 (hinge row hang, bent legs): 3x24s, done

- iM (lat lean): 30s per side per set