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jaja

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Everything posted by jaja

  1. Warm-up Chin-ups: 5x5x6,52kg Pike press (feet elevated): 5x8 Ring dips: 4x7 Kettlebell one arm rows: 4x19x20kg Left arm, only 15 reps during last set Face pulls: 2x17 PROGRESS!!
  2. Warm-up Step-ups: 5x10x20kg Single leg KB deadlift: 3x10x16kg Hindu squat: 2x50 Banded ankle distractions: 3x25 Ankle stretching: 5x5 Squat alternating: 5x10 Active tailor pose: 5x5
  3. Warm-up Chin-ups: 3x5x6,52kg + 2x4x6,52kg Pike press (feet elevated): 4x8 + 1x6 Ring dips: 4x7 Kettlebell one arm rows: 4x18x20kg Face pulls: 2x17 Standing single leg lifts: 1x5x10s Straight leg calf stretching: 5x60s Jefferson Curls: 5x10x20kg I felt tired from the start. Right after the stretngth session I was under a truck. Left arm took more load than the right one. At least during the pike presses.
  4. Friday Warm-up Chin-ups: 3x5x6,52kg + 2x4 x6,52kg Pike press (feet elevated): 4x8 + 1x6 Ring dips: 4x7 Kettlebell one arm rows: 4x17x20kg Face pulls: 2x15 Yesterday Warm-up Step-ups: 5x10x20kg Single leg KB deadlift: 3x9x16kg Hindu squat: 2x50 Banded ankle distractions: 3x25 Ankle stretching: 5x5 Squat alternating: 5x10 Active tailor pose: 5x5
  5. Warm-up Step-ups: 5x9x20kg Single leg KB deadlift: 3x8x16kg Hindu squat: 2x40 Banded ankle distractions: 3x25 Ankle stretching: 5x5 Squat alternating: 5x10 Active tailor pose: 5x5
  6. Warm-up Chin-ups: 5x4x6,52kg Pike press (feet elevated): 5x7 Ring dips: 4x7 Kettlebell one arm rows: 4x16x20kg Face pulls: 2x15 Standing single leg lifts: 1x5x10s Straight leg calf stretching: 5x60s Jefferson Curls: 5x10x20kg
  7. Warm-up Step-ups: 5x8x20kg Really felt my glutes working, today! Single leg KB deadlift: 3x7x16kg Hindu squat: 2x30 Banded ankle distractions: 3x25 Ankle stretching: 5x5 Squat alternating: 5x10 Active tailor pose: 5x5 I began the day with an odd discomfort in my right knee. I had it all the weekend, but this morning got worse. I decided to train as soon as possible and that alone fixed the issue.
  8. Tuesday Warm-up Chin-ups: 5x3x6,52kg Pike press (feet elevated): 5x5 Ring dips: 4x7 Kettlebell one arm rows: 4x14x20kg Face pulls: 2x15 Standing single leg lifts: 1x5x10s Straight leg calf stretching: 5x60s Jefferson Curls: 5x10x20kg Wednesday Warm-up Step-ups: 5x7x20kg Single leg KB deadlift: 3x6x16kg Hindu squat: 2x30 Banded ankle distractions: 3x25 Ankle stretching: 5x5 Squat alternating: 5x10 Active tailor pose: 5x5 Today Warm-up Chin-ups: 5x4x6,52kg
  9. During yoga nidra (but sometimes even in my daily life) I notice a tight spot in my diaphragm. It’s near the sternum, on the left side of the ribcage. It feels like some sort of ahesion. As often happens with muscular tension, it gets warmer/better when I put my attention there, with intention to relax. However it never goes away. It drives me nuts. I feel the need to stretch there, or even have a massage. Tried the self-release @Kit_L showed me once, but with no success. Now a good news: some shits of mine are getting tighter. And not on the belly.
  10. Warm-up Step-ups: 5x6x20kg Single leg KB deadlift: 3x5x16kg Hindu squat: 2x30 Banded ankle distractions: 3x25 Ankle stretching: 5x5 Squat alternating: 5x10 Active tailor pose: 5x5
  11. Yesterday Stick roll calves stretch Piriformis stretch Straight leg calves stretch, with twist Today Warm-up Chin-ups: 5x2x6,52kg Pike press (feet elevated): 5x5 Ring dips: 4x7 Kettlebell one arm rows: 4x13x20kg Face pulls: 2x10 Standing single leg lifts: 1x5x10s Straight leg calf stretching: 5x60s Jefferson Curls: 5x10x20kg
  12. Wall HF stretch Wall quad stretch Passive back bend on baby whale
  13. Warm-up Step-ups: 5x5x20kg Single leg KB deadlift: 3x4x16kg I feel a stretch in my calves when I decend Hindu squat: 2x30 Banded ankle distractions: 3x25 Ankle stretching: 5x5 Squat alternating: 5x10 Active tailor pose: 5x5
  14. Had my first climbing session of the year, today. The first since October, in a state of partial hangover. Needless to say it wasn’t a great performance (you lose your climbing skills pretty fast if you stop practicing). Nevertheless my body gave me good feedbacks. My shoulders felt stronger and more stable than last time. Granted — the overall instability is there to stay. Still, good news.
  15. Yesterday: Warm-up Step-ups: 5x4x20kg Single leg KB deadlift: 3x4x16kg Hindu squat: 2x30 Banded ankle distractions: 3x25 Ankle stretching: 5x5 Squat alternating: 5x10 Active tailor pose: 5x5 Today: Warm-up Chin-ups: 1x5x3,7kg + 1x5x4,47kg + 1x5x5,37kg + 1x5x6kg + 1x5x6,52kg Pike press (feet elevated): 5x5 Ring dips: 3x6 + 1x7 Kettlebell one arm rows: 4x12x20kg Face pulls: 2x10 Standing single leg lifts: 1x5x10s Straight leg calf stretching: 5x60s Jefferson Curls: 5x10x20kg
  16. Warm-up Chin-ups: 5x4x3,7kg I was supposed to increase the weight, but went on autopilot and didn't do it. My bad. Pike press (feet elevated): 5x5 Still unsure about form, here. Ring dips: 4x5 All good, aside from a little tightness close to the left elbow joint in the bottom position. Kettlebell one arm rows: 4x10x20kg Face pulls: 2x15 These are getting tiring. Good, I guess. Standing single leg lifts: 1x5x10s Straight leg calf stretching: 5x60s Jefferson Curls: 5x10x20kg
  17. Warm-up Ankle circles Step-ups: 4x8x16kg Kettlebell Swings: 3x21x26kg Hindu squat: 2x30 Plantar fascia massage Banded ankle distractions: 2x30 Ankle stretching: 5x5 Goblet active squat: 5x10x16kg Active tailor pose: 5x5
  18. Warm-up Chin-ups: 3x6x3,7kg + 1x5x3,7kg + 1x4x3,7kg Pike press: 5x9 Ring push-ups: 4x9 Kettlebell one arm rows: 4x10x20kg Face pulls: 2x10 Standing single leg lifts: 5x3x10s Jefferson Curls: 5x10x20kg
  19. Warm-up Ankle circles Step-ups: 4x8x16kg Kettlebell Swings: 3x21x25kg Hindu squat: 2x30 Banded ankle distractions: 2x30 Ankle stretching: 5x5 Goblet active squat: 5x10x16kg Active tailor pose: 5x5
  20. It’s nice to train first thing in the morning! Warm-up Chin-ups: 3x6x3,7kg + 1x5x3,7kg + 1x4x3,7kg Chin-ups are really hard. Or it is me that I’m really shitty Pike press: 5x9 Ring push-ups: 4x9 Felt solid in the arm rotation, way more than last time. So there’s improvement here. Kettlebell one arm rows: 4x15x16kg I really had to grind the last two reps of the last set with my left arm. Face pulls: 2x10 Standing single leg lifts: 5x3x10s Jefferson Curls: 5x10x20kg
  21. Warm-up Ankle circles Step-ups: 4x8x16kg I hurt myself in a stupid stupid way. I must have contracted my muscles in a wrong way during the step-ups. Now my mid back is aching Kettlebell Swings: 3x21x20kg Hindu squat: 2x30 Plantar fascia massage Banded ankle distractions: 2x30 Ankle stretching: 5x5 Right: ~7,5cm -> ~9cm ; Left: ~11,7cm -> ~12,8cm Goblet active squat: 5x10x16kg Active tailor pose: 5x5 Lumbar stretch Scalenes stretch
  22. Banded ankle distractions Plantar fascia massage Wall HF stretch Wall quad stretch Passive back bend on baby whale Wall pec minor stretch It's been a while since I performed those stretches. My muscle are definitely tight, but I expected the situation to be worse.
  23. Warm-up Chin-ups: 5x5x3,7kg Odd heartbeat after the 4th set of chins. Took quite a bit for it to return regular. Pike press: 5x7 Ring push-ups: 4x9 Kettlebell one arm rows: 4x13x16kg Face pulls: 2x10 Standing single leg lifts: 5x3x10s Jefferson Curls: 5x10x20kg Training after lunch is never optimal, I felt fatigue today. However, there were improvements.Let's hope that heartbeat thing is nothing to worry about.
  24. • Warm-up • Ankle circles • Step-ups: 4x6x16kg • Kettlebell Swings: 3x20x20kg • Hindu squat: 2x25 • Plantar fascia massage • Banded ankle distractions: 1x30 • Ankle stretching: 4x5 • Goblet active squat: 4x10x16kg
  25. Warm-up Chin-ups: 5x5x3,7kg Pike press: 5x7 Still trying to get the exercise just right. I'm not quite there, yet. Ring push-ups: 4x8 Kettlebell one arm rows: 4x12x16kg Face pulls: 2x10 Standing single leg lifts: 5x3x10s Jefferson Curls: 5x10x20kg
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