neophytic log!

Hi all,

Decided to start a log to a) keep track & b) set some goals. Have been a keen lurker on this site for about 9/10 months, no fitness prior to this since school and i am fast approaching 34 so its been awhile and never done any strength related training only played football (soccer). About 170cm & 72kg no idea of bodyfat but have some belly fat to shed - remnants of a boozy & decidedly unhealthy past, i will add i have seen a change in my body comp & defo gaines some muscle. Started the WOD's in Feb and i am loving them, only a broken thumb & new born baby have provided hinderance during that time. I now try to eat well & take whey plus a few vitamins & fish oil, I do sleep very poorly even more so since our new arrival.

My current abilities:

FSP - all times until form slips

FX L-Sit - 30s - stagnated on this, maybe going backwards!

Straddle BL - 20s

ADV Tuck FL - 40s - shoulders retracted

I have achieved a relatively smooth muscle up and can knock out 3 in a row. Still working Ring Strength 1 and adding bits as required but need to make an effort to add a rolling muscle up to my repotoire.

One area that needs attention is my HS work and overhead pressing strength, whilst i have seen improvements and can now do 3/4 HeSPU, hold a wall HS for 50/60s it does feel like an area of weakness and my freestanding HS is pathetic, my HeS Presses are slowly improving.

Flexibility is another area in need of major improvement and effort - i could not touch my toes 9 months ago!

here is the past weeks workouts:

Monday

FSP FX L-Sit 4*15s

FL ADV Tuck 4*17s

BL ADV Tuck 4*20s

four rounds:

15’ Senders

12 Jumping Deck Squats

15’ Senders

8 Natural Leg Curls - with some assistance on the ways up

15’ Senders

4 Depth Jumps off wheelie bin placed on top of a raised garden bed

Finish the workout with 2x30 seconds Weighted Pike Stretch

Tues

FSP FX L-Sit 4*15s

FL ADV Tuck 2*17s

BL ADV Tuck 4*20s

3 x 2 MU's to Support to 2 x dips to Lsit to SS roll backwards from support to a back lever, pull out to inverted hang, lower to a front lever, pull out to inverted hang to BL to FL.

5x15 seconds FL

5x15 seconds box XR Strap HS - not game to attempt atm

5x15 seconds German Hang

2 x wall ext - these are getting better feel good

Thurs

FSP FX L-Sit 4*15s

FL ADV Tuck 2*17s

BL ADV Tuck 2*20s

3 rounds of:

1 MU to XR L-sit + 5 Tempo XR Dips

1 MU to support to BL + 5 Tempo Adv tuck rev yewkis

1 Embedded FL + 5 absolutely no Tempo L-sit Lifts more like a pathetic lean

did 3 * 10 sets of v-ups due to the pathetic l-sit lifts

did some MU transition work a la Frits video.

Finish the workout with 10 Bridge Wall Walks - getting lower still some assistance from my hands on way back up

Fri

FSP FX L-Sit 4*15s

FL ADV Tuck 4*17s

BL Straddle 2*10s ADV Tuck 2*20s

Complete 4x:

2 L-sit press to Tuck PL

7 FX PPP

2 L-sit press to Tuck PL

5 XR Dips to L-sit - no l-sit rnd 4

2 L-sit press to Tuck PL

3 FX HeSPU - negatives on rnds 3/4

forgot the Wrist Pushups & the l-sit to Planche was just pants! Messed around with a couple of short ring series foscussing on form, did some barbell shrugs and wall handstand practice and did a couple of planche leans.

Impressive! Good show old chap!