F7 A GST

Total time: 42:00

Still have acute tendonitis in forearms and elbows, but resumed Rx. Took out planche leans and reverse curls for now. Good pace. Felt strong today. 

Weight : 170 this AM. Tracking cals closely again starting this week. 

FL 0-7:00

FL/PE13: 5x5r x 15s (30s mastery) All sets perfect. Great tension and body shape. Last set feet start to drop towards end. 

Inverted Hang

10s FL/PE10-iM for each work set

Low Bridge

Good set! 

sPL 8:00 - 22:00

Wrist conditioning series

SPL/SE2: 5x25s used Dumbbells for last few sets. 

Advanced Frog stand

Good sets. Keep arms straight. Really focusing on driving hips up off elbows.  Great quality reps. Shoulders high and body hollow. Great tension in the right places. 

Forearms still killing today. Strain is unbearable. Palms facing backwards on DB. Seems to be a little easier on forearms than sideways or forwards. 

10r SPL/PE7-iM for each work set

Planche double leg extension. Bench ends  an inch or two above navel. Hang way off bench!

HBP 23:30 - 35:00

HBP/PE15: 3x5r 2x4r (first three sets hit 5 reps)

Headstand Push-up 

*focus on keeping body in line. Hands on Palm width forward of mat line. Body on a slight angle, but still gives good resistance.  Bar set in 3rd hole from top. Took 1:00 rest between sets to allow better performance. Shoulders tire quickly. I know it will affect time, but I'm more concerned with quality than speed. 

10r HBP/PE15-iM for each work set

Bent Arm Prone Rep

RC 36:00 - 42:00

RC/PE14: 5x5r Last set only hit 4. Pulling all the way until neck hits bar or it doesn't count. Dropping to a dead hang between reps. 

Wide grip Behind Neck Pull-up

5r RC/PE14-iM for each work set

One more week and then do L-sits. 

Side Shoulder distraction 90# on cable machine

Bonus: 3 sets of rear felt DB raises #25 x 10

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