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Post by justregularguy on Apr 14, 2019 11:08:51 GMT
95 seconds L-sit holds 70 seconds Reverse plank 20 reps reverse hyperextensions 20 seconds rev. hyperext. holds 60 reps facepulls 60 reps prone presses 50 reps overhead presses 40 reps lateral raises 20 seconds one arm plank each side 30 seconds one leg plank each side 30 reps mountain climbers 15 hip thrusts
Not sure what it's called but did some back and forth swinging on the dip far just for fun. Think it might have some benefits for shoulder stability
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Post by justregularguy on Apr 15, 2019 14:14:10 GMT
40 seconds L-sit hold 15 seconds one arm plank each arm 20 seconds one leg plank each leg 15 mountain climbers 45 floor chest flys 75 lat pulls each arm 50 shoulder prone press 50 facepulls 3 km walk Simple holding on the dip bar Some swinging on the dip bar 100 hammer curls 150 triceps presses 30 hip thrusts 15 weighted hip thrusts 60 seconds reverse plank hamstring and hip flexor stretches
I feel like the simple holds on the dip bar are very benefical to keep my biceps long and flexible because the arms have to be almost fully extended if you hold yourself on the bar. Also a great way to decompress the spine. Try it out if you have backpain or after heavy core workouts. Relax your core, maybe twist your lower body to the left and right or do some swinging. Feels very very good in the lower back.
I also had problems with my triceps and elbows in the past, I had pain at the beginning when I did triceps presses, the mobility of my elbows just was rubbish! Slowly improving the resistance of the triceps presses, working in a high rep range and all the holding on the dip bar kinda rehabilitated the joint. I can extend my arms more than before and painfree too.
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Post by justregularguy on Apr 16, 2019 12:28:05 GMT
20 seconds L-sit hold 2km run 30 reps hammer curls 30 reps triceps press downs 50 reps shoulder prone presses 20 reps overhead presses 60 lateral raises 20 reps hip thrust 60 seconds reverse plank 20 reps one leg pranks 20 reps mountain climbers 60 floor chest flys
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Mr Average
Caneguru
Kegal Grand Master, 8th Dan BlackBelt in Origami, World Champion Couch Potato
Posts: 1,461
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Post by Mr Average on Apr 17, 2019 1:11:31 GMT
Sunday went to work. Monday went to work. Tuesday went to work. Wednesday will go to work.
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Post by justregularguy on Apr 17, 2019 13:43:10 GMT
70 seconds L-sit 45 seconds one leg plank 30 mountain climbers 20 front chest pulls 40 overhead downward pulls 90 lat pulls each arm 70 reps external rotation Swinging on the dip bar 60 seconds reverse plank 2 km walk 50 shoulder prone presses 30 dip negatives
Slowly but surely I'm eliminating all my weak spots. Abs are getting stronger and stronger, the six sections are now clearly visible. Chest is still my biggest weakness, but I'm seeing improvements there too. Shoulders are coming along nicely. Also seeing some improvements in the lats now..
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Post by guyincognito on Apr 17, 2019 15:27:00 GMT
So far today: 30 minutes health bouncing on the rebounder 2 x 10 broomstick twists 2 x 10 tai chi waist turners
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Post by mr potatohead on Apr 19, 2019 15:35:47 GMT
Happy Easter to all of you Wild Hares and Goddesses of Fertility!
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Post by justregularguy on Apr 19, 2019 17:21:00 GMT
2km run 20 seconds L-sit 50 reps lateral raises 70 reps floor chest flys 50 reps external rotation 30 reps shoulder prone press 100 reps (low resistance) hammer curls 50 reps overhead downward pulls 50 reps lat pulldown
I found out that I can generate much more power in the chest flys if I really compress and depress my shoulder blades and kinda "screw" them into the ground while arching my upper back a little. This way I can kinda involve the lats into the movement and move more weight. Made some good improvements in this exercise lately.
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Mr Average
Caneguru
Kegal Grand Master, 8th Dan BlackBelt in Origami, World Champion Couch Potato
Posts: 1,461
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Post by Mr Average on Apr 19, 2019 18:26:44 GMT
Well I sprayed on some gay fake lats.
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Post by jrmeatplow on Apr 19, 2019 20:39:40 GMT
I packed and climbed ladders all day and now getting ready to go do 3 hours of BJJ training with my professor. My gay lats won't help a drop but my thick neck and beefy traps will protect!
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Mr Average
Caneguru
Kegal Grand Master, 8th Dan BlackBelt in Origami, World Champion Couch Potato
Posts: 1,461
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Post by Mr Average on Apr 19, 2019 21:47:46 GMT
I packed and climbed ladders all day and now getting ready to go do 3 hours of BJJ training with my professor. My gay lats won't help a drop but my thick neck and beefy traps will protect!
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Post by justregularguy on Apr 20, 2019 17:44:39 GMT
I packed and climbed ladders all day and now getting ready to go do 3 hours of BJJ training with my professor. My gay lats won't help a drop but my thick neck and beefy traps will protect! HAHAHAHAHAHAHAHAHA! You all read this thread (rofl)
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Post by justregularguy on Apr 20, 2019 17:46:57 GMT
4km walk lat pulls overhead downward pull floor chest flys swings on the dip bar shoulder prone press external rotation lateral raises some stretches
don't remember the reps. no ab exercises today, my hip flexors and abs are sore af
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Post by mr potatohead on Apr 20, 2019 20:47:17 GMT
..... no ab exercises today, my hip flexors and abs are sore af When I've been too sore to do a certain strength exercise, I'd lay off it completely for a week or, at least, days. After a week, I'd come back and could then do more than I could before. I had put my body into a recovery deficit and had to give it time to catch up. Sometimes the lay off could last up to a month. I monitored it by feel not by the calendar.
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Mr Average
Caneguru
Kegal Grand Master, 8th Dan BlackBelt in Origami, World Champion Couch Potato
Posts: 1,461
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Post by Mr Average on Apr 21, 2019 18:28:01 GMT
Well I decided to do just one exercise today, Grabbed a pair of dumbbells and I did a squat, calf raise, bicep curl and shoulder press all in one fluid motion. I did not count reps, I just repeated the movements until I was satisfied.
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