Ian's workout log

Okay, this is the first time i am doing this but here it goes.

5 min wrist routine

5 min Ido shoulder routine + silzzard man should prehab

5 min elbow warm up.

1x60s German hang

5x5 HS kick up followed by 1x30s 2x27s stomach to wall (wrists an inch from the wall nothing but toes touching, and pushing through shoulders) HS

L-sit (legs below horizontal) 1x30s 2x20s 3x17s

front lever tuck: 7x7s

Frong stand adv. 7x7s

Bl tuck: 1x30s 2x25s 3x20s

workout:

3x3 HeSPU negative (3s lowering to ground each time)

3x3 L-sit chin-ups

SlS negative: 1x3 2x3 3x1

v-ups (tempo 312):3x5

cool down:

Yoga:

Crescent lunge (hold for three breaths)

Warrior 1 (hold for three breaths)

Warrior 2 (hold for four breaths)

Extended side angle pose (hold for 3 breaths)

revolved cresent lunge

Runners lunge( hold for 4 breaths)

Pigeon Pose (hold for four breaths)

head to knee pose (hold for ten breaths)

Seated pike stretch 2x15s

Pike stretch standing 2x15s

middle split hold 1x15s

20 min shower alternating hot and cold. Ending on cold.

This is a steady state cycle, so it will only change minorly every time i do it. I do it every other day and 12/1 is when i make a new one (or 1/1/12 depending if i think i need to keep working on 12/1)

comment if you wish, or just read it, it does not matter to me

-Ian

workout 11/9

5 min wrist warm up,

5 min Ido's shoulder routine,

elbow warm up.

1x60s German Hang

3x10s Xr support hold (rings no turned out yet i have to get my wrists used to the position first)

3x30s planche lean (correct form)

1x30s stomach to wall HS. (spent the whole day, every hour, gtg by kicking up into a HS and holding it as long as i could three or four times an hour).

L-sit legs below horizontal: 1x30s 2x20s 3x17s

Front lever tuck:8x7s

frog stand adv.:8x7s

work out:

HeSPU 90 degrees: 3x3

fl tuck rows:3x3

NLC negative: 3x3

hanging leg lifts: 3x5

So I guess I do not know how to post another log without replying to my previous ones...oh well.

I had to take a break because the tendons in my wrists were hurting a lot.

11/21/2011

joint prehab/ joint warm up 25min

warm up:

German hang: 60s

Stomach to wall HS: 30s

L-sit (feet below horizontal): 3x19s

Fl tuck: 4x15s

Adv. frog stand: 3X17s

BL Tuck: 3x20s

Work out:

HeSPU negative (3s down): 3x3

l-sit chin-up's: 3x3

L-sit lift (tight tuck): 3x3)

SlS Negative: 3x3

My breaks for my warm up were in between 30s and 1 minute.

My breaks for my workout were usually a minute and a half or 2.

Cool down:

Scorpion pose against wall: 2X10s

Shoulder dislocations 2x10

wall extensions: 1x10

10 minutes in shower alternating hot and cold

11/25

20 minute wrist, elbow, and shoulder warm up.

60s German Hang

30s stomach to wall HS

L-sit: 3x19s

1minute 30s break

FL tuck: 4x15s

Frong Stand" 3x17s

2 minute break

BL Tuck: 3x20s

3 minute break

FBE

pull ups 3x3

PPP 3X3

HLL 3x3

NLC 3x3

HS work

6 minutes total

11/26

10 minutes HS work

30 minutes of stretching

11/27

30 minutes joint prep

60s German Hang

L-sit 3x19s

FL Tuck: 4x15s

Adv. Frog stand: 3x17s

BL TUck: 3x20s

FBE

HeSPU negative (3s down) 3x3

L-sit chin ups: 3X3

L-sit Lift Tight Tuck: 3x3

SLS Negative: 3x3

7 minutes total handstand work

11/28

10 MINUTES handstand work in straddle and normal.

cool down: shoulder dislocations 1x10

german hang: 1x60s

1x10 wrist push ups

2x5 wall extensions

11-30-11

20 MINUTES HS work (split throughout the day):

straddle and normal

25 minutes joint prep and joint warm up.

1x60s German Hang

1x20s ring support hold (not RTO but wrists bent) Next will be 6x10s

1x30s stomach to wall HS

L-sit (legs below horizontal) 1x19s 2x19s 3x19s

2 minute break

FL Tuck: 1x15s 2x15s 3x15s 4x15s

Adv. Frog Stand: 1x17s 2x17s 3x17s

3 minute break

BL Tuck 1x20s 2x20s 3x20s

2 minute break

FBE

PPP

1x3 2x3 3x3

Pull ups

1x3 2x3 3x3

rest for 2 min

NLC (Piked slightly, with hand assistance)

1x3 2x3 3x3

HLL

1x3 2x3 3x3

Alternating hot and cold shower for 10 min. Started hot, ended cold

12/3/11

30 minute joint prep

1x60s German Hang

1x30s Wall handstand (hands two inches from wall)

3x19s L-sit legs below horizontal

4x15s FL tuck

3x17s Adv. Frog Stand (Did longer on the first set, i fell half way through and had to restart)

BL tuck 3x20s

(forget my XR support holds)

FBE

HeSPU 3s Negative 3x3

L-sit Chin Up 3x3

L-sit tigh tuck Lift 3x3

SLS negattive 3x3

Cool down alternating Hot and Cold shower

12/5/2011

35 MINute joint prep.

planche lean 3x30s

German hang 1x60s

Wall HS: 1x30s (hands two inches from wall)

L-sit Below Horizontal: 3x19s

break for a minute

Fl Tuck: 4x15s (I can tell i am getting stronger now because I as not shaking nearly as much and the time did not drag by)

Frog stand adv. 3x17s

break 1 minute 30 seconds

BL Tuck: 3x20s

FBE

PPP 3x3

Pull ups 3x3

NLC 3x3 (i felt stronger hear too, i have been piking to make it easier, but when i piked this time i was almost able to go all the way down with no assistance and had very little when i was going back up as well)

HLL 3x3

It is still slightly difficult for me to do the HLL's because my pull up bar is not high enough so my feet do not actually drop below me. II am trying though. I would say this is the onyl exercise I have continued to do and it is still very difficult becasue i am not yet flexible enough to start with my legs above me and bring them down to waist level.

Cooled down with a 10 minute alternating hot and cold shower, starting with hot and ending on cold.

12-6-11

15 min warm up on bike

30-35 min intensive stretching

Types of stretching used: A.I.S, Dynamic, Passive.

12/7/11

Joint prep: 40 min

German Hang: 1x60s

Xr support hang: 6x10s (wrists bent and back straight but not RTO)

planche leans: 3x30s

L-sit (below horizontal) 3x19s

Fl Tuck: 4x15s

Frog stand Adv: 3X17s

BL Tuck: 3x20s

FBE

HeSPU 3s Negative

3x3

L-sit Chin-up

3x3

SLS Negative

3x3

L-sit Lift Tight tuck

3x3

Cool down in shower alternating Hot and Cold

12/8

JOINT PREP 5 min

10 min wall HS: 9x10s 30s rest in between each set

12/10/12

40 MIN joint prep

3x30s planche lean

1x60s German Hang

Break for 1:30

L-sit: 3x19s

Break fro 1:30

FL Tuck: 4x15s

Frog stand Adv:3x17s

Break fro 3 min

BL Tuck: 3x20s

break 3 min

FBE

PPP: 3x3

Pull-ups: 3x3

NLC 3X3 (slightly piked)

HLL: 3x3

30 min intense stretching

Cool down: alternating hot cold shower

12/11/12

10 min joint prep

10 minutes stomach to wall HS

11x10s with 30s break between each set

12/12/2011

40 minutes of joint prep

German Hang:1x60s

rest 1:30

XR Support Hold (wrists bent not even close to full RTO): 6x10s

rest 2 minutes

L-sit Below horizontal:3x19s

rest 2 min

FL Tuck 4x15s

Frog Stand 3x17s

rest 2:30

BL Tuck

3x20s

FBE

HeSPU Negative 3s 3x3

L-sit Chin-up: 3x3

Sls Negative: 3x3

L-sit Lift tight tuck: 3x3

cool off: 20 minute show 2x5 min hot 2x5 min cold

12/14/2011

Joint prep 20 minutes

Back off week

German Hang: 1x30s

l-sit Below Horizontal: 2x9s

FL Tuck: 2x 7s

Frog Stand Adv (fingers pointed back): 2x8

BL Tuck: 2x10s

FBE

PPP 2x1

pull ups: 2x1

NLC (slightly piked) 2x1

HLL 2x1

Walls HS

5 min total

6x5s 20s break

New SSC 12/21/11-3/21/2012

Testing Max's

Joint prep 40 min

Planche lean: 3x30s

German Hang 2x60s

Rest 2-3 min

L-sit Low Max: 40s Break down into 3x20s

rest 2 min

XR Support Hold (everything good position, but no RTO) 30s break down into 4x15s

rest 2 min

FL Tuck 35s break down to 3x18s

2 min rest

Frog Stand Avd. 45s. break down to 3x23

2 min rest

BL Tuck: 60s Will try fro BL flat tuck next workout, if less then 5s, do 3x30s of BL tuck

FBE

3x5 HeSPU 3s Negative

3x5 L-sit chin's

3x5 SLS Negative

3x3 L-sit tight tuck lift (getting better)

Ate plate full of rice, with two big leaves of lettuce, seaweed, sliced avocados and shrimp

Cool down for 15 min in shower alternating hot and cold