The Happy Hulk

Monday, October 21, 2019

SAS High

Total time:60:00

0:00- 15:00
Warm-up
Shoulder complexes
Wrist warmups

Superset x 2 sets
Roll outs x 10
Swiss ball pikes x 10

Plank leans
5s x 5 (shaky. Held about 10-15s)

Arms straight, pits forward, hollow body

16:00-23:30

Low frogs
x 10
x 10
x 10
x 10
x 10
x 10
x 10
x 10

All a bit longer than 10. Good benchmark to start from.

24:30- 31:00
Straddle holds (bent leg)
x 10s
x 10s
x 10s
x 10s
x 10s
x 10s

Solid sets.

32:00-39:00

V-sit to V-up
x 5s
x 6s
x 6s
x 5s
x 5s
x 5s
Pushing body forward, hips up. Work to 8 sets

40:30-44:30
Plank holds
10s each leg up (20s total) x 3

Shaky last few seconds

L-sit pushes
3r

46:00- 53:00
Handstand
30s
30s
30s
(Work up to 5 sets)

55:00 - 60:00
Ring Supine Pull-ups
8r
8r
8r

Cool down

Sent from my iPhone

Monday, August 19, 2019

F7 GST A

Time: 52:00 (2:30 faster. Great pace.)

Note: Felt good, but obvious I've lost a ton of strength.

REHAB WORK: 0:00- 10:00

Spine Roll x 1 min

Ab Roller 21r (forward, diagonals = 1 rep)

Band shoulder complexes

DB Push-ups 15 (5 regular, 5 diagonal right forward/5 left forward)

Lying DB Overhead Pulses 2x20/7.5 lbs Use 10 lbs next time (legs elevated, bar pad under back, maybe use half foam roller? very controlled)

FL 11:30 - 33:00

FL/PE13: 5x

Single Bar Inverted Hang

18s

17s

16s

17s

hips locked in hollow position

Way harder than it was before. I really was much stronger before.

FL/PE13-iM: 5x30s

Low Bridge Focus on thoracic

30s

SPL/SE2: 5x15s First time in a while so easing in

Advanced Frog

15s

14s

15s

13s

15s

elbows a bit sore. Alternated between DB and flat hands.

flat palms

flat palms. Drive hips up!

Elbows flaring up a bit. Haven't done planche specific work in a while. Keep arms straight. Really focusing on driving hips up and shoulders protracted. Great quality reps. Great tension in the right places.

SPL/SE2-iM for each work set: Mission Impossibles

HBP 34:30- 52:00

HBP/PE6: 5x5r

Parallel Bar Dip

5r strong so far. No problem at 5

5r strong sets.

5r pretty good. Banged them all out. Biceps feeling strained on negs so not doing bonus stuff today.

Shoulders packed. Slow and strong.

HBP/PE-iM for each work set: 5x30s

30s

Cat stretches. Knees slightly behind hips.

RC/PE7: 5x3rx10s

3r new set this week. Tough. Keep it slow.

3r new set. Dropping immediately but keep it slow.

Negative Pull-ups

Slow and steady pace. Don't rest chin on bar. Overhand grip

RC/PE7-iM for each work set: 5x30s

Underhand grip. Rail at waist height. Lean back and stretch lats.

30s

Sent from my iPhone

Monday, August 12, 2019

F7 GST A

Time: 52:00 (2:30 faster. Great pace.)

Note: Felt good, but obvious I've lost a ton of strength.

REHAB WORK: 0:00- 10:00

Spine Roll x 1 min

Ab Roller 21r (forward, diagonals = 1 rep)

Band shoulder complexes

DB Push-ups 15 (5 regular, 5 diagonal right forward/5 left forward)

Lying DB Overhead Pulses 2x20/7.5 lbs Use 10 lbs next time (legs elevated, bar pad under back, maybe use half foam roller? very controlled)

FL 11:30 - 33:00

FL/PE13: 5x

Single Bar Inverted Hang

18s

17s

16s

17s

hips locked in hollow position

Way harder than it was before. I really was much stronger before.

FL/PE13-iM: 5x30s

Low Bridge Focus on thoracic

30s

SPL/SE2: 5x15s First time in a while so easing in

Advanced Frog

15s

14s

15s

13s

15s

elbows a bit sore. Alternated between DB and flat hands.

flat palms

flat palms. Drive hips up!

SPL/SE2-iM for each work set: Mission Impossibles

HBP 34:30- 52:00

HBP/PE6: 5x5r

Parallel Bar Dip

5r strong so far. No problem at 5

5r strong sets.

5r pretty good. Banged them all out. Biceps feeling strained on negs so not doing bonus stuff today.

Shoulders packed. Slow and strong.

HBP/PE-iM for each work set: 5x30s

30s

Cat stretches. Knees slightly behind hips.

RC/PE7: 5x3rx10s

3r new set this week. Tough. Keep it slow.

3r new set. Dropping immediately but keep it slow.

Negative Pull-ups

Slow and steady pace. Don't rest chin on bar. Overhand grip

RC/PE7-iM for each work set: 5x30s

Underhand grip. Rail at waist height. Lean back and stretch lats.

30s

Saturday, August 10, 2019

F7 GST A

Time: 54:30 (6:30 faster and added extra sets)

Note: Felt good, but obvious I've lost a ton of strength.

REHAB WORK: 0:00- 10:00

Spine Roll x 1 min

Ab Roller 21r (forward, diagonals = 1 rep)

Band shoulder complexes

DB Push-ups 15 (5 regular, 5 diagonal right forward/5 left forward)

Lying DB Overhead Pulses 2x20/7.5 lbs Use 10 lbs next time (legs elevated, bar pad under back, maybe use half foam roller? very controlled)

FL 11:30 - 33:00

FL/PE13: 5x

Single Bar Inverted Hang

16s

hips locked in hollow position

Way harder than it was before. I really was much stronger before.

FL/PE13-iM: 5x30s

Low Bridge Focus on thoracic

30s

SPL/SE2: 5x15s First time in a while so easing in

Advanced Frog

15s

elbows a bit sore. Alternated between DB and flat hands.

flat palms

flat palms. Drive hips up!

SPL/SE2-iM for each work set: Mission Impossibles

HBP 34:30- 54:30

HBP/PE6: 5x5r

Parallel Bar Dip

5r strong so far. No problem at 5

5r strong sets.

5r pretty good. Banged them all out. Biceps feeling strained on negs so not doing bonus stuff today.

Shoulders packed. Slow and strong.

HBP/PE-iM for each work set: 5x30s

30s

Cat stretches. Knees slightly behind hips.

RC/PE7: 5x3rx10s

3r new set this week. Tough. Keep it slow.

3r new set. Dropping immediately but keep it slow.

Negative Pull-ups

Slow and steady pace. Don't rest chin on bar. Overhand grip

RC/PE7-iM for each work set: 5x30s

Underhand grip. Rail at waist height. Lean back and stretch lats.

30s

Thursday, August 8, 2019

F7 GST A

Time: 54:30 (6:30 faster and added extra sets)

Note: Felt good, but obvious I've lost a ton of strength.

REHAB WORK: 0:00- 10:00

Spine Roll x 1 min

Ab Roller 21r (forward, diagonals = 1 rep)

Band shoulder complexes

DB Push-ups 15 (5 regular, 5 diagonal right forward/5 left forward)

Lying DB Overhead Pulses 2x20/7.5 lbs Use 10 lbs next time (legs elevated, bar pad under back, maybe use half foam roller? very controlled)

FL 11:30 - 33:00

FL/PE13: 5x

Single Bar Inverted Hang

16s

17s

15s

15s hips locked in hollow position

16s

Way harder than it was before. I really was much stronger before.

FL/PE13-iM: 5x30s

Low Bridge Focus on thoracic

30s

SPL/SE2: 5x15s First time in a while so easing in

Advanced Frog

15s

15s elbows starting to flare up a bit

15s elbows a bit sore. Alternated between DB and flat hands.

15s flat palms

13s flat palms. Drive hips up!

SPL/SE2-iM for each work set: Mission Impossibles

HBP 34:30- 54:30

HBP/PE6: 5x5r

Parallel Bar Dip

5r strong so far. No problem at 5

5r strong sets.

5r pretty good. Banged them all out. Biceps feeling strained on negs so not doing bonus stuff today.

Shoulders packed. Slow and strong.

HBP/PE-iM for each work set: 5x30s

30s

Cat stretches. Knees slightly behind hips.

RC/PE7: 5x3rx10s

3r new set this week. Tough. Keep it slow.

3r new set. Dropping immediately but keep it slow.

Negative Pull-ups

Slow and steady pace. Don't rest chin on bar. Overhand grip

RC/PE7-iM for each work set: 5x30s

Underhand grip. Rail at waist height. Lean back and stretch lats.

30s

Sent from my iPhone

Wednesday, August 7, 2019

GST B DL

Total time:

Felt strong today. Reps easy and smooth

REHAB WORK 0:00 -

Concept rower x 2 sets

500 m in under 1:50

Supersetted with T-stretches and 30 sec of hollow body rocks.

Ab Roller 1x30 (forward, diagonals = 1 rep)

Dynamic leg/ankle stretches

5 hip articulations per leg per direction between sets

11:00 - 20:30

KB Swings/Long Jumps/Pancake Stretches x 60s

62lb x 10 both arms warm up

62lb X 10r per arm

Long jumps (alternate each week with knee jumps

5 jumps x 3

BB Deadift 21:00 - 35:00

135 x 12

245 x 12

Add 10 pounds to work sets but keep reps at 10. Very strong and contracted. Explosive concentric, controlled eccentric.

Nordic hamstring curl 36:00 - 46:00

BW x 5 (hamstring machine 120x10)

BW x 5 slight twinge in left knee. (120x8)

BW x 4 (120x8)

MN (Supersetted w/SL) 47:00- 56:30

MN/SE5: 4x15s last set awful.

15s

11s

L-sit Holds

Great sets. 15 sec perfect.

10s SL/PE13-iM for each work set

Bent Hurdler Static 10#

Monday, August 5, 2019

F7 GST A

Time: 61:00 (:30 faster and added extra sets)

Note: Felt good, but obvious I've lost a ton of strength.

REHAB WORK: 0:00- 10:00

Spine Roll x 1 min

Ab Roller 2x21 (forward, diagonals = 1 rep)

Band shoulder complexes

DB Push-ups 15 (5 regular, 5 diagonal right forward/5 left forward)

Lying DB Overhead Pulses 2x20/7.5 lbs Use 10 lbs next time (legs elevated, bar pad under back, maybe use half foam roller? very controlled)

FL 11:30 - 36:00

Wrist conditioning

FL/PE13: 5x

Single Bar Inverted Hang

17s

18s

14s

Way harder than it was before. I really was much stronger before. Haha

FL/PE13-iM: 5x30s

Low Bridge Focus on thoracic

30s

SPL/SE2: 5x15s First time in a while so easing in

Advanced Frog

15s

13s elbows a bit sore. Alternated between DB and flat hands.

15s flat palms

13s flat palms. Drive hips up!

Easy sets. Elbows flaring a bit. Haven't done planche specific work in a while. Keep arms straight. Really focusing on driving hips up and shoulders protracted. Great quality reps. Great tension in the right places.

SPL/SE2-iM for each work set: Mission Impossibles

HBP 37:00- 61:00

HBP/PE6: 5x5r

Parallel Bar Dip

5r strong so far. No problem at 5

5r strong sets.

5r pretty good. Banged them all out. Biceps feeling strained on negs so not doing bonus stuff today.

Shoulders packed. Slow and strong.

HBP/PE-iM for each work set: 5x30s

30s

Cat stretches. Knees slightly behind hips.

RC/PE7: 5x3rx10s

3r new set this week. Tough. Keep it slow.

3r new set. Dropping immediately but keep it slow.

Negative Pull-ups

Slow and steady pace. Don't rest chin on bar. Overhand grip

RC/PE7-iM for each work set: 5x30s

Underhand grip. Rail at waist height. Lean back and stretch lats.

30s

Sent from my iPhone