F7 GST A

Total time: 50:00 

First real workout since the holidays. Felt good. Still have severe tendonitis in forearms and elbows, so scaled sPL back a bit. 

Weight : 171 this AM. Cals around 2000. 

FL 0-8:15

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 9:00 - 26:50

SPL/SE2: 5x15s used Dumbbells for last few sets. Dropped to 20s from 25s to help forearm pain

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. 

ADDING SET OF REVERSE EZ CURLS X 12 w/ 20lbs ON BAR. 

10r SPL/PE7-iM for each work set

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

Bonus Stuff (time deleted) POSTPONING THESE UNTIL FOREARM PAIN SUBSIDES. 

Pseudo Planche Push-ups (feet on smith bar, on 4th hook) allows me to really lean forward, more so than on a bench. Nice find. Hands on perfect push-up thingies or dumbbells. 

Really tough today! Must be getting more out of SPL training. Spent extra time getting shape right. When body is hollow, this is much tougher. Go back to 8 reps next week. Keep body hollow. 

4 sets of 8. Great sets. 

HBP 27:45- 40:30

HBP/PE15: 3x5r 2x3r (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 :30 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 41:00 - 50:00

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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