F7 GST B Squats

Note: haven't squatted in several weeks. Slight pain in lower back. 

REHAB WORK: 

Spine Roll x 1 min

Segmented Roll Outs 5 per segment @5lb

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

Scapular push-ups 1x15

Lying DB Overhead Pulses 2x20/10 lbs  (half foam roller under back-very controlled)

DB Push-ups 31 (5 regular, 5 diagonal right forward/5 left forward, 5 angled in, 5 angled out, 3 archer over right/3 archer over left) 

Hip Thrusts

135 @ 10x3

3 sets perfect for now. Maintaining maximum tension until last set. 

x10 Hip articulations between a sets

Straddle Bench Jumps

12rx2

x10 Cossack Squats between sets

Barbell Squat 

135 x 8 ATG

225 x 8 ATG felt good today. 

295 x 5 ATG nice! felt awesome today. Great depth and perfect form. Belted. Felt really strong. DIDNT DO TODAY

235 x 8 no belt. ATG. Perfect set. Felt very strong. Great form, the last two a bit tough but easier than previous weeks. Stay in the cave! Come for me Gmork! Atreyuuuuu!!!!   

235 x 8 no belt. ATG. Last time I squatted, I was doing 10 reps. Mentally tough towards end, but once I committed, the strength is there. 

Great sets. 

MN (Supersetted with SL)

MN/SE3: 5x5r

L-sit Leg Extensions

10r MN/SE3-iM for each work set

Straddle Jefferson Holds

45lb x 10s

Overall a great workout. Way to push the pace.

SL 

SL/PE13: 5x15

Side Arch Body Rocks

5r SL/PE12-iM for each work set

Bent Hurdler Twist 10#

Sent from my iPhone

F7 GST A

Total time: 70:30 (5 min faster than last workout. Energy and strength still good, kept steady pace and good output. Felt very strong.)

REHAB WORK: 0:00 - 18:00

Spine Roll x 1 min

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

Scapular push-ups 1x15

Wrist conditioning series 

Cable pull downs #4 hole x 20 @ 100 lb

Narrow grip rows 100# x 20

Cable pull downs #1 hole x 20 @ 100 lb

(Kneeling, forehead against bar, slow and controlled)

Scapular push-ups 1x15

Lying DB Overhead Pulses 20/ 12.5lbs  (half foam roller under back-very controlled) half hands vertical/half horizontal

Prone Shoulder Raises (lat pull down bar) x 20. Wow. Keep head down. Try to get each rep above bench level. 

DB Push-ups 35 (7 regular, 7 diagonal right forward/7 left forward, 7 angled in, 7 angled out) 

4 movements supersetted (today each movement separate) 21:00-62:30

sPL 19:30 - 32:30 paced well. (Sharp forearm pain in left arm)

Supersetted Planche work with Lever work. Seemed to work well. Much faster. 

SPL/SE: 5x15s tuck planche today to see if taking knees off elbows will reduce elbow pain I'm  feeling. Feels very shaky. 

Advanced frog stand X 30 sec

Tuck planche

Good sets. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. Great tension in the right places. 

10r SPL/PE7-iM for each work set

1/2 planche holds. 6-7 sec. Legs still bent, but hips off the ground. Tough today!

FL 33:30 - 46:30

FL/SE1: 5x15s Great tension. Keep shoulders back and lats engaged. Back flat, not rounded. Legs extended just a bit. Knees ahead of elbows. Good progress!

Tuck Front Lever

10r FL/SE1-iM for each work set

Medium Bridge single leg lift. Arm fully extended. Focus on thoracic flexion, not lumbar. 

HBP  47:30 52:45

Supersetted HBP with RC. 

HBP/PE: 5x5r Perfect form. 

Handstand Push-up Negatives (feet at 90 on bar- using dumbells for grip, very slow and controlled-10 sec eccentric) Rough towards end. Stay in the cave. 

10r HBP/PE-iM for each work set

Chest stretches on dip machine/ both arms and then each arm separately

RC 55:30- 70:30

RC/PE: 5x5r

Pull-ups-slightly wider than shoulder width (alternated sets with front of neck and behind neck. Feels ok. Keep controlled and stop at first sign of irritation)

5r RC/PE14-iM for each work set

Lat stretch/5lb plate shoulder extension x 5 reps

Bonus (after clock stopped)- DIDNT DO TODAY DUE TO TIME RESTRAINTS 

Incline DB Press- peg in third hole

70 x 10

70 x 10

70 x 10 tough last few!

Shoulders back and packed- slow and deliberate- no shoulder pain at all. 

Sent from my iPhone

F7 GST A (Sick this week. First time doing a real workout-felt pretty good)

Total time: 75:30 (10 min slower than last workout. Energy and strength still good, kept steady pace and good output. Felt very strong.)

REHAB WORK: 0:00 - 18:00

Spine Roll x 1 min

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

Scapular push-ups 1x15

Wrist conditioning series 

Cable pull downs #4 hole x 20 @ 100 lb

Narrow grip rows 100# x 20

Cable pull downs #1 hole x 20 @ 100 lb

(Kneeling, forehead against bar, slow and controlled)

Scapular push-ups 1x15

Lying DB Overhead Pulses 20/ 12.5lbs  (half foam roller under back-very controlled) half hands vertical/half horizontal

Prone Shoulder Raises (lat pull down bar) x 20. Wow. Keep head down. Try to get each rep above bench level. 

DB Push-ups 35 (7 regular, 7 diagonal right forward/7 left forward, 7 angled in, 7 angled out) 

4 movements supersetted (today each movement separate) 21:00-62:30

sPL 19:30 - 34:30 paced well. (Sharp forearm pain in left arm)

Supersetted Planche work with Lever work. Seemed to work well. Much faster. 

SPL/SE: 5x15s tuck planche today to see if taking knees off elbows will reduce elbow pain I'm  feeling. Feels very shaky. 

Advanced frog stand X 30 sec

Tuck planche

Good sets. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. Great tension in the right places. 

10r SPL/PE7-iM for each work set

1/2 planche holds. 6-7 sec. Legs still bent, but hips off the ground. Tough today!

FL 36:30 - 49:30

FL/SE1: 5x15s Great tension. Keep shoulders back and lats engaged. Back flat, not rounded. Legs extended just a bit. Knees ahead of elbows. Good progress!

Tuck Front Lever

10r FL/SE1-iM for each work set

Medium Bridge single leg lift. Arm fully extended. Focus on thoracic flexion, not lumbar. 

HBP  50:30 56:44

Supersetted HBP with RC. 

HBP/PE: 5x5r Perfect form. 

Handstand Push-up Negatives (feet at 90 on bar- using dumbells for grip, very slow and controlled-10 sec eccentric) Rough towards end. Stay in the cave. 

10r HBP/PE-iM for each work set

Chest stretches on dip machine/ both arms and then each arm separately

RC 60:30- 75:30

RC/PE: 5x5r

Pull-ups-slightly wider than shoulder width (alternated sets with front of neck and behind neck. Feels ok. Keep controlled and stop at first sign of irritation)

5r RC/PE14-iM for each work set

Lat stretch/5lb plate shoulder extension x 5 reps

Bonus (after clock stopped)- DIDNT DO TODAY DUE TO TIME RESTRAINTS 

Incline DB Press- peg in third hole

70 x 10

70 x 10

70 x 10 tough last few!

Shoulders back and packed- slow and deliberate- no shoulder pain at all. 

Sent from my iPhone

Handstand Work HS/PE4 MASTERY

Supine Floor Handstand Flexion with Weighted Bar: HS/PE4

5 x 30s

Standing Shoulder Extension with Weighted Bar: HS/PE4>iM

5 x 5r

Sent from my iPhone

Handstand Work HS/PE3 MASTERY

Wrist series

 HS/PE3 Forearm Headstand, hollow body

5x60s

MASTERY

Seated Shoulder Flexion Reps with Weighted Bar: HS/PE3>iM

5x5r

Felt pretty good. Much more ab stability required without the arms to stabilize. 

Sent from my iPhone

F7 GST A

Total time: 75:30 (10 min slower than last workout. Energy and strength still good, kept steady pace and good output. Felt very strong.)

REHAB WORK: 0:00 - 18:00

Spine Roll x 1 min

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

Scapular push-ups 1x15

Wrist conditioning series 

Cable pull downs #4 hole x 20 @ 100 lb

Narrow grip rows 100# x 20

Cable pull downs #1 hole x 20 @ 100 lb

(Kneeling, forehead against bar, slow and controlled)

Scapular push-ups 1x15

Lying DB Overhead Pulses 20/ 12.5lbs  (half foam roller under back-very controlled) half hands vertical/half horizontal

Prone Shoulder Raises (lat pull down bar) x 20. Wow. Keep head down. Try to get each rep above bench level. 

DB Push-ups 35 (7 regular, 7 diagonal right forward/7 left forward, 7 angled in, 7 angled out) 

4 movements supersetted (today each movement separate) 21:00-62:30

sPL 19:30 - 34:30 paced well. (Sharp forearm pain in left arm)

Supersetted Planche work with Lever work. Seemed to work well. Much faster. 

SPL/SE: 5x15s tuck planche today to see if taking knees off elbows will reduce elbow pain I'm  feeling. Feels very shaky. 

Advanced frog stand X 30 sec

Tuck planche

Good sets. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. Great tension in the right places. 

10r SPL/PE7-iM for each work set

1/2 planche holds. 6-7 sec. Legs still bent, but hips off the ground. Tough today!

FL 36:30 - 49:30

FL/SE1: 5x15s Great tension. Keep shoulders back and lats engaged. Back flat, not rounded. Legs extended just a bit. Knees ahead of elbows. Good progress!

Tuck Front Lever

10r FL/SE1-iM for each work set

Medium Bridge single leg lift. Arm fully extended. Focus on thoracic flexion, not lumbar. 

HBP  50:30 56:44

Supersetted HBP with RC. 

HBP/PE: 5x5r Perfect form. 

Handstand Push-up Negatives (feet at 90 on bar- using dumbells for grip, very slow and controlled-10 sec eccentric) Rough towards end. Stay in the cave. 

10r HBP/PE-iM for each work set

Chest stretches on dip machine/ both arms and then each arm separately

RC 60:30- 75:30

RC/PE: 5x5r

Pull-ups-slightly wider than shoulder width (alternated sets with front of neck and behind neck. Feels ok. Keep controlled and stop at first sign of irritation)

5r RC/PE14-iM for each work set

Lat stretch/5lb plate shoulder extension x 5 reps

Bonus (after clock stopped)- DIDNT DO TODAY DUE TO TIME RESTRAINTS 

Incline DB Press- peg in third hole

70 x 10

70 x 10

70 x 10 tough last few!

Shoulders back and packed- slow and deliberate- no shoulder pain at all. 

Sent from my iPhone

Handstand Work PE/3

Wrist series

 HS/PE3 Forearm Headstand, hollow body

4x60s

Seated Shoulder Flexion Reps with Weighted Bar: HS/PE3>iM

4x5r

Felt pretty good. Much more ab stability required without the arms to stabilize. 

Sent from my iPhone

F7 GST B (Goblets/Farmers)

Segmented roll outs @ 5 per segment 5 lb dumbbells

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

Lying DB Overhead Pulses 2x20/10 lbs (half foam roller under- very controlled) half hands horizontal, half hands vertical 

DB Push-ups  30 reps (6 regular, 6 diagonal right forward/6 left forward, 6 hands angled in, 6 hands angled out, feels good.) No touch down between hand positions. 

Dynamic leg/ankle stretches

KB Swings 

56lb X 15

56lb X 15

56lb X 15

Jump rope x 3 rounds @ 1 min each

Hops, alternate kicks, knees up 

Single Leg Bench Jumps

12rx3

3 sets perfect for now. Maintaining explosiveness until last set. Feel it waning though. 

10r for each work set

Swiss Ball Hamstring Curls

Fries hamstrings. Wow. Focus on minimizing arm assistance on both eccentric and concentric phase. 

x10 Hip articulations between a sets

KB Goblet Pause Squats/Farmer Carry Superset

80lb x 10-two seconds in very bottom of position before exploding up/62lb from bench to mirrors and back-shoulders properly packed x 4 sets. 

KB Walking Lunges 53 x 12 x 3 sets left for all reps than right-short rest between legs. Great weight. (Width of rubber matted area x 2 per set)

w/SL) 57:00- 68:30

MN/SE3: 5x5r

L-sit Leg Extensions

5r MN/SE3-iM for each work set

Straddle Jefferson Curls

45# plate 

SL 

SL/PE13: 5x12r

Side Arch Body Rocks

10s SL/PE13-iM for each work set

Bent Hurdler Static 10#

Sent from my iPhone

Handstand Work

Wrist series

 HS/PE3 Forearm Headstand, hollow body

4x60s

Seated Shoulder Flexion Reps with Weighted Bar: HS/PE3>iM

4x5r

Felt pretty good. Much more ab stability required without the arms to stabilize. 

Sent from my iPhone

F7 GST A

Total time: 75:30 (10 min slower than last workout. Energy and strength still good, kept steady pace and good output. Felt very strong.)

REHAB WORK: 0:00 - 18:00

Spine Roll x 1 min

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

Scapular push-ups 1x15

Wrist conditioning series 

Cable pull downs #4 hole x 20 @ 100 lb

Narrow grip rows 100# x 20

Cable pull downs #1 hole x 20 @ 100 lb

(Kneeling, forehead against bar, slow and controlled)

Scapular push-ups 1x15

Lying DB Overhead Pulses 20/ 12.5lbs  (half foam roller under back-very controlled) half hands vertical/half horizontal

Prone Shoulder Raises (lat pull down bar) x 20. Wow. Keep head down. Try to get each rep above bench level. 

DB Push-ups 35 (7 regular, 7 diagonal right forward/7 left forward, 7 angled in, 7 angled out) 

4 movements supersetted (today each movement separate) 21:00-62:30

sPL 19:30 - 34:30 paced well. (Sharp forearm pain in left arm)

Supersetted Planche work with Lever work. Seemed to work well. Much faster. 

SPL/SE: 5x15s tuck planche today to see if taking knees off elbows will reduce elbow pain I'm  feeling. Feels very shaky. 

Advanced frog stand X 30 sec

Tuck planche

Good sets. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. Great tension in the right places. 

10r SPL/PE7-iM for each work set

1/2 planche holds. 6-7 sec. Legs still bent, but hips off the ground. Tough today!

FL 36:30 - 49:30

FL/SE1: 5x15s Great tension. Keep shoulders back and lats engaged. Back flat, not rounded. Legs extended just a bit. Knees ahead of elbows. Good progress!

Tuck Front Lever

10r FL/SE1-iM for each work set

Medium Bridge single leg lift. Arm fully extended. Focus on thoracic flexion, not lumbar. 

HBP  50:30 56:44

Supersetted HBP with RC. 

HBP/PE: 5x5r Perfect form. 

Handstand Push-up Negatives (feet at 90 on bar- using dumbells for grip, very slow and controlled-10 sec eccentric) Rough towards end. Stay in the cave. 

10r HBP/PE-iM for each work set

Chest stretches on dip machine/ both arms and then each arm separately

RC 60:30- 75:30

RC/PE: 5x5r

Pull-ups-slightly wider than shoulder width (alternated sets with front of neck and behind neck. Feels ok. Keep controlled and stop at first sign of irritation)

5r RC/PE14-iM for each work set

Lat stretch

Bonus (after clock stopped)- DIDNT DO TODAY DUE TO TIME RESTRAINTS 

Incline DB Press- peg in third hole

70 x 10

70 x 10

70 x 10 tough last few!

Shoulders back and packed- slow and deliberate- no shoulder pain at all. 

Sent from my iPhone

Handstand Work

Wrist series

 HS/PE2 Headstand, hollow body

5x60s Experimented with different leg positions while inverted. Felt great. 

Static Standing Shoulder Extension with Weighted Bar: HS/PE2>iM

5x10s

Felt solid. I can stay in that position forever. Master today. 

Sent from my iPhone

Sent from my iPhone

F7 GST B Deadlift

Total time: N/A great workout. A little long, but was on 5 sets for all GST. 

REHAB WORK

Lacrosse roll outs x 1 min

Segmented roll outs @ 5 per segment 5 lb dumbbells

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

Lying DB Overhead Pulses 2x20/10 lbs (half foam roller under- very controlled) half hands horizontal, half hands vertical 

DB Push-ups  30 reps (6 regular, 6 diagonal right forward/6 left forward, 6 hands angled in, 6 hands angled out, feels good.) No touch down between hand positions. 

Dynamic leg/ankle stretches

Jump rope x 3 rounds @ 1 min each

KB Swings 

56lb X 8r per arm

56lb X 8r per arm

56lb X 8r per arm

   

5 hip articulations per leg between sets

Sumo Deadift 

225 x 6

355 x 3

325 x 5

MN (Supersetted w/SL) 57:00- 68:30

MN/SE3: 5x5r

L-sit Leg Extensions

5r MN/SE3-iM for each work set

Straddle Jefferson Curls

45# plate 

SL 

SL/PE13: 5x12r

Side Arch Body Rocks

10s SL/PE13-iM for each work set

Bent Hurdler Static 10#

Sent from my iPhone

Handstand Work

Wrist series

 HS/PE2 Headstand, hollow body

5x30s

Static Standing Shoulder Extension with Weighted Bar: HS/PE2>iM

5x10s

Felt solid. I can stay in that position forever. Move forward next week and attempt mastery. 

Sent from my iPhone

F7 GST A

Total time: 65:30 (1 min faster than last workout. Energy and strength good, kept steady pace and good output.  DELOAD week did me good. Felt very strong.)

REHAB WORK: 0:00 - 18:00

Spine Roll x 1 min

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

Scapular push-ups 1x15

Wrist conditioning series 

Cable pull downs #4 hole x 20 @ 100 lb

Narrow grip rows 100# x 20

Cable pull downs #1 hole x 20 @ 100 lb

(Kneeling, forehead against bar, slow and controlled)

Scapular push-ups 1x15

Lying DB Overhead Pulses 20/ 12.5lbs  (half foam roller under back-very controlled) half hands vertical/half horizontal

Prone Shoulder Raises (lat pull down bar) x 20. Wow. Keep head down. Try to get each rep above bench level. 

DB Push-ups 31 (5 regular, 5 diagonal right forward/5 left forward, 5 angled in, 5 angled out, 3 archer over right/3 archer over left) 

4 movements supersetted (today each movement separate) 21:00-62:30

sPL 19:00 - 32:30 paced well. (Sharp forearm pain in left arm)

Supersetted Planche work with Lever work. Seemed to work well. Much faster. 

SPL/SE: 5x15s tuck planche today to see if taking knees off elbows will reduce elbow pain I'm  feeling. Feels very shaky. 

Advanced frog stand X 30 sec

Tuck planche

Good sets. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. Great tension in the right places. 

10r SPL/PE7-iM for each work set

1/2 planche holds. 6-7 sec. Legs still bent, but hips off the ground. Tough today!

FL 33:30 - 44:45

FL/SE1: 5x15s All but 5th set felt great. 5th set faded around 10 sec. Great tension. Keep shoulders back and lats engaged. Back flat, not rounded. Legs extended just a bit. Knees ahead of elbows. Good progress!

Tuck Front Lever

10r FL/SE1-iM for each work set

Medium Bridge single leg lift. Arm fully extended. Focus on thoracic flexion, not lumbar. 

HBP  46:30 56:44

Supersetted HBP with RC. 

HBP/PE: 5x5r Perfect form. 

Handstand Push-up Negatives (feet at 90 on bar- using dumbells for grip, very slow and controlled-10 sec eccentric) 

10r HBP/PE-iM for each work set

Chest stretches on dip machine/ both arms and then each arm separately

RC 57:30- 65:30

RC/PE: 5x5r

Pull-ups-slightly wider than shoulder width (alternated sets with front of neck and behind neck. Feels ok. Keep controlled and stop at first sign of irritation)

5r RC/PE14-iM for each work set

Lat stretch

Bonus (after clock stopped)- DIDNT DO TODAY DUE TO TIME RESTRAINTS 

Incline DB Press- peg in third hole

70 x 10

70 x 10

70 x 10 tough last few!

Shoulders back and packed- slow and deliberate- no shoulder pain at all. 

Sent from my iPhone

F7 GST A (DELOAD WEEK)

Total time: 31:30 

REHAB WORK: 0:00 - 19:30

Spine Roll x 1 min

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

Scapular push-ups 1x15

Cable pull downs #4 hole x 20 @ 70 lb

Cable pull downs #1 hole x 20 @ 70 lb

(Kneeling, forehead against bar, slow and controlled)

Cuban Presses X 15r 12.5 lb DB

Scapular push-ups 1x15

Lying DB Overhead Pulses 20/ 12.5lbs  (half foam roller under back-very controlled) half hands vertical/half horizontal

Prone Shoulder Raises (lat pull down bar) x 20. Wow. Keep head down. Try to get each rep above bench level. 

Wrist conditioning series 

DB Push-ups 31 (5 regular, 5 diagonal right forward/5 left forward, 5 angled in, 5 angled out, 3 archer over right/3 archer over left) 

4 movements supersetted 21:00-62:30

sPL 20:00 - 30:30 paced well. (N/A today. Supersetted all 4 movements)

 Supersetted Planche work with Lever work. Seemed to work well. Much faster. 

SPL/SE: 3x15s tuck planche today to see if taking knees off elbows will reduce elbow pain I'm feeling. Feels very shaky. 

Tuck planche

Good sets. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. Great tension in the right places. 

10r SPL/PE7-iM for each work set

Planche double leg extension. Bench ends  an inch or two above navel. Hang way off bench! After all sets, 10 reps dry humps. Tough today!

FL 32:00 - 

FL/SE1: 3 x15s All but 5th set felt great. Great tension. Keep shoulders back and lats engaged. Back flat, not rounded. Legs extended just a bit. Knees ahead of elbows. Good progress!

Tuck Front Lever

10r FL/SE1-iM for each work set

Medium Bridge single leg lift. Arm fully extended. Focus on thoracic flexion, not lumbar. 

HBP  49:15- 62:30 (N/A today. Supersetted all 4 movements)

Supersetted HBP with RC. 

HBP/PE: 3x10r Perfect form. 

Handstand Push-ups (feet at 90 on bar- using dumbells for grip, very slow and controlled. Last set only 7.  Ease into the volume.) 

10r HBP/PE-iM for each work set

Chest stretches on dip machine/ both arms and then each arm separately

RC 

RC/PE: 3x5r

Pull-ups-slightly wider than shoulder width (ease in-first time doing pull ups since shoulder injury. Feels ok. Keep controlled and stop at first sign of irritation)

5r RC/PE14-iM for each work set

Lat stretch

Bonus (after clock stopped)- DIDNT DO TODAY DUE TO TIME RESTRAINTS 

Incline DB Press- peg in third hole

70 x 10

70 x 10

70 x 10 tough last few!

Shoulders back and packed- slow and deliberate- no shoulder pain at all. 

Sent from my iPhone

F7 GST A

Total time: 66:30 (4 min slower than last workout. Energy and strength good, kept steady pace and good output.  Slight pain in shoulder and forearm today. DELOAD next week.)

REHAB WORK: 0:00 - 18:00

Spine Roll x 1 min

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

Scapular push-ups 1x15

Cable pull downs #4 hole x 20 @ 70 lb

Cable pull downs #1 hole x 20 @ 70 lb

(Kneeling, forehead against bar, slow and controlled)

Cuban Presses X 15r 12.5 lb DB

Scapular push-ups 1x15

Lying DB Overhead Pulses 20/ 12.5lbs  (half foam roller under back-very controlled) half hands vertical/half horizontal

Prone Shoulder Raises (lat pull down bar) x 20. Wow. Keep head down. Try to get each rep above bench level. 

Wrist conditioning series 

DB Push-ups 31 (5 regular, 5 diagonal right forward/5 left forward, 5 angled in, 5 angled out, 3 archer over right/3 archer over left) 

4 movements supersetted (today each movement separate) 21:00-62:30

sPL 19:00 - 31:30 paced well. (Sharp forearm pain in left arm)

 Supersetted Planche work with Lever work. Seemed to work well. Much faster. 

SPL/SE: 5x15s tuck planche today to see if taking knees off elbows will reduce elbow pain I'm feeling. Feels very shaky. 

Tuck planche

Good sets. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. Great tension in the right places. 

10r SPL/PE7-iM for each work set

1/2 planche holds. 6-7 sec. Legs still bent, but hips off the ground. Tough today!

FL 34:00 - 45:30

FL/SE1: 5x15s All but 5th set felt great. 5th set faded around 10 sec. Great tension. Keep shoulders back and lats engaged. Back flat, not rounded. Legs extended just a bit. Knees ahead of elbows. Good progress!

Tuck Front Lever

10r FL/SE1-iM for each work set

Medium Bridge single leg lift. Arm fully extended. Focus on thoracic flexion, not lumbar. 

HBP  46:30 57:00 (N/A today. Supersetted all 4 movements)

Supersetted HBP with RC. 

HBP/PE: 5x10r Perfect form. 

Handstand Push-ups (feet at 90 on bar- using dumbells for grip, very slow and controlled. Last set only 7.  Ease into the volume.) 

10r HBP/PE-iM for each work set

Chest stretches on dip machine/ both arms and then each arm separately

RC 58:00- 66:30

RC/PE: 5x5r

Pull-ups-slightly wider than shoulder width (ease in-first time doing pull ups since shoulder injury. Feels ok. Keep controlled and stop at first sign of irritation)

5r RC/PE14-iM for each work set

Lat stretch

Bonus (after clock stopped)- DIDNT DO TODAY DUE TO TIME RESTRAINTS 

Incline DB Press- peg in third hole

70 x 10

70 x 10

70 x 10 tough last few!

Shoulders back and packed- slow and deliberate- no shoulder pain at all. 

Sent from my iPhone

Handstand Work

Wrist series

 HS/PE2 Headstand, hollow body

4x36s

Static Standing Shoulder Extension with Weighted Bar: HS/PE2>iM

4x10s

Felt solid. I can stay in that position forever. Move forward next week and attempt mastery. 

Sent from my iPhone

Handstand Work

Wrist series

 HS/PE2

4x36s

Static Standing Shoulder Extension with Weighted Bar: HS/PE2>iM

4x10s

Sent from my iPhone

F7 GST B

Total: 66:30 good pace. Strong today. 

REHAB WORK 0:00-18:30

Lacrosse roll outs x 1 min

Set of 15 scapular push-ups 

Face pulls 20r per direction 15lbs

Lying DB Overhead Pulses 1x20/12.5lbs (legs on bench, half foam roller under- very controlled) half hands horizontal, half hands vertical 

DB Push-ups  35 reps (7 regular, 7 diagonal right forward/7 left forward, 7 hands angled in, 7 hands angled out) always in plank position

Ankle and hip articulations

Jumping Rope 3 rounds @ 1 min each

1 min hops

1 min heel touches

1 min leg lifts

MN (Supersetted w/SL) 20:30- 38:30

MN/SE3: 4x5r

L-sit Leg Extensions

5r MN/SE3-iM for each work set

Straddle Jefferson Curls

45# plate 

SL 

SL/PE13: 4x12r

Side Arch Body Rocks

10s SL/PE13-iM for each work set

Bent Hurdler Static 10#

SLS 39:00 - 49:45

SLS/Cossacks 3x5r each variation (5  SLS on each leg, immediately 5r Cossacks = 1 set) 

Glute Ham Raises 

Fries hamstrings. Wow. Focus on minimizing arm assistance on both eccentric and concentric phase. Toughie!

Hip Thrust/Swiss Ball Ham Curls Supersets 50:30 - 60:00

BB @ 135 x 10/Swiss x 10

BB @ 180 x 10/Swiss x 10

Smith @ 180 x 10/Swiss x 10

Smith machine. Tighten those booty cheeks! Holy crap. 

Prone Hamstring Curls SKIPPED TODAY

95 x 15

140 x 8 strong all the way through. Last rep tough

140 x 8 tough last rep. 

Calf Raises 61:00 - 66:30

145 x 10 per position 

145 x 10 per position 

145 x 10 per position 

Dropped weight from 175 to 145 to focus more on shortening the muscle to the max, rather than pumping out reps. I think there's an inch or two of gold that you're not mining. 

F7 GST A

Total time: 62:30 (4 min slower than last workout, supersetted all four movements. Energy a bit low, but kept steady pace and good output.  Felt very strong today.)

REHAB WORK: 0:00 - 19:30

Spine Roll x 1 min

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

Scapular push-ups 1x15

Cable pull downs #4 hole x 20 @ 70 lb

Cable pull downs #1 hole x 20 @ 70 lb

(Kneeling, forehead against bar, slow and controlled)

Cuban Presses X 15r 12.5 lb DB

Scapular push-ups 1x15

Lying DB Overhead Pulses 20/ 12.5lbs  (half foam roller under back-very controlled) half hands vertical/half horizontal

Prone Shoulder Raises (lat pull down bar) x 20. Wow. Keep head down. Try to get each rep above bench level. 

Wrist conditioning series 

DB Push-ups 31 (5 regular, 5 diagonal right forward/5 left forward, 5 angled in, 5 angled out, 3 archer over right/3 archer over left) 

4 movements supersetted 21:00-62:30

sPL 20:00 - 47:30 paced well. (N/A today. Supersetted all 4 movements)

 Supersetted Planche work with Lever work. Seemed to work well. Much faster. 

SPL/SE: 5x15s tuck planche today to see if taking knees off elbows will reduce elbow pain I'm feeling. Feels very shaky. 

Tuck planche

Good sets. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. Great tension in the right places. 

10r SPL/PE7-iM for each work set

Planche double leg extension. Bench ends  an inch or two above navel. Hang way off bench! After all sets, 10 reps dry humps. Tough today!

FL 

FL/SE1: 5x15s All but 5th set felt great. 5th set faded around 10 sec. Great tension. Keep shoulders back and lats engaged. Back flat, not rounded. Legs extended just a bit. Knees ahead of elbows. Good progress!

Tuck Front Lever

10r FL/SE1-iM for each work set

Medium Bridge single leg lift. Arm fully extended. Focus on thoracic flexion, not lumbar. 

HBP  49:15- 62:30 (N/A today. Supersetted all 4 movements)

Supersetted HBP with RC. 

HBP/PE: 5x10r Perfect form. 

Handstand Push-ups (feet at 90 on bar- using dumbells for grip, very slow and controlled. Last set only 7.  Ease into the volume.) 

10r HBP/PE-iM for each work set

Chest stretches on dip machine/ both arms and then each arm separately

RC 

RC/PE: 5x5r

Pull-ups-slightly wider than shoulder width (ease in-first time doing pull ups since shoulder injury. Feels ok. Keep controlled and stop at first sign of irritation)

5r RC/PE14-iM for each work set

Lat stretch

Bonus (after clock stopped)- DIDNT DO TODAY DUE TO TIME RESTRAINTS 

Incline DB Press- peg in third hole

70 x 10

70 x 10

70 x 10 tough last few!

Shoulders back and packed- slow and deliberate- no shoulder pain at all. 

Sent from my iPhone

Sent from my iPhone

F7 GST A

Total time: 66:30 (8+min slower than last workout, supersetted all four movements. Not 100% today. Energy a bit low, but kept steady pace and good output.  Felt very strong today.)

REHAB WORK: 0:00 - 20:30

Spine Roll x 1 min

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

Scapular push-ups 1x15

Cable pull downs #4 hole x 20 @ 70 lb

Cable pull downs #1 hole x 20 @ 70 lb

(Kneeling, forehead against bar, slow and controlled)

Cuban Presses X 15r 12.5 lb DB

Scapular push-ups 1x15

Lying DB Overhead Pulses 20/ 12.5lbs  (half foam roller under back-very controlled) half hands vertical/half horizontal

Prone Shoulder Raises (lat pull down bar) x 20. Wow. Keep head down. Try to get each rep above bench level. 

Wrist conditioning series 

DB Push-ups 31 (5 regular, 5 diagonal right forward/5 left forward, 5 angled in, 5 angled out, 3 archer over right/3 archer over left) 

4 movements supersetted 22:00-66:30

sPL 20:00 - 47:30 paced well. (N/A today. Supersetted all 4 movements)

 Supersetted Planche work with Lever work. Seemed to work well. Much faster. 

SPL/SE: 5x15s tuck planche today to see if taking knees off elbows will reduce elbow pain I'm feeling. Feels very shaky. 

Tuck planche

Good sets. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. Great tension in the right places. 

10r SPL/PE7-iM for each work set

Planche double leg extension. Bench ends  an inch or two above navel. Hang way off bench! After all sets, 10 reps dry humps. Tough today!

FL 

FL/SE1: 5x15s All but 5th set felt great. 5th set faded around 10 sec. Great tension. Keep shoulders back and lats engaged. Back flat, not rounded. Legs extended just a bit. Knees ahead of elbows. Good progress!

Tuck Front Lever

10r FL/SE1-iM for each work set

Medium Bridge single leg lift. Arm fully extended. Focus on thoracic flexion, not lumbar. 

HBP  49:15- 68:15 (N/A today. Supersetted all 4 movements)

Supersetted HBP with RC. 

HBP/PE: 5x10r Perfect form. 

Handstand Push-ups (feet at 90 on bar- using dumbells for grip, very slow and controlled. Last set only 7.  Ease into the volume.) 

10r HBP/PE-iM for each work set

Chest stretches on dip machine/ both arms and then each arm separately

RC 

RC/PE: 5x5r

Pull-ups-slightly wider than shoulder width (ease in-first time doing pull ups since shoulder injury. Feels ok. Keep controlled and stop at first sign of irritation)

5r RC/PE14-iM for each work set

Lat stretch

Bonus (after clock stopped)- DIDNT DO TODAY DUE TO TIME RESTRAINTS 

Incline DB Press- peg in third hole

70 x 10

70 x 10

70 x 10 tough last few!

Shoulders back and packed- slow and deliberate- no shoulder pain at all. 

Sent from my iPhone