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Shaping the body; adjusting the mind


jaja

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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
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  • 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
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  • 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
  • Like 1
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  • 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
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  • 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

 

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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
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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.

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  • 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
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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
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  • 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
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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.

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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
  • Pike press (feet elevated): 5x6
  • Ring dips: 4x7
  • Kettlebell one arm rows: 4x15x20kg
  • Face pulls: 2x15

Mobility part coming in the evening, I hope.

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  • 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.

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  • 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
  • Like 2
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  • 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
  • Like 1
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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
  • Like 2
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  • 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.

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  • 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
  • Like 1
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  • 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!!

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  • Warm-up
    • Face Pulls: 2x10
    • Push-ups: 2x10
  • Chin-ups: 1x5 + 1x5x6,52kg + 1x5x7,02kg + 2x4x7,66kg
  • Pike press (regressed): 5x4
  • Ring extensions: 3x5
  • Ring rows: 3x6
  • Triceps Pushdowns: 3x10
  • Banded ankle distractions: 4x30
  • Ankle stretching: 4x5
  • Active tailor pose: 5x4 (15s contractions, 5s rest)
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Yesterday

  • Warm-up
    • Bodyweight squats: 3x10
    • Heel elevated split squats: 3x6
  • Bodyweight Leg Circuit: 3x4
  • Side to side squats: 4x10
  • Jefferson curls: 4x10x20kg
  • Single leg calf raises: 3x7 (2 sec up, 4 sec down)
  • Tibialis raises: 3x30
  • T-Spine Rotational Stretch: 3x10
  • Wall quad stretch: 3 sets
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  • Warm-up
    • Face Pulls: 2x10
    • Push-ups: 2x10
  • Chin-ups: 5x2x7x74kg
  • Pike press (regressed): 5x4
  • Ring extensions: 3x5
  • Ring rows: 3x7
  • Triceps Pushdowns: 3x13
  • Banded ankle distractions: 4x30
  • Ankle stretching: 4x5
  • Active tailor pose: 5x4 (15s contractions, 5s rest)
  • Like 2
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Yesterday

  • Warm-up
    • Bodyweight squats: 3x10
    • Heel elevated split squats: 3x6
  • Bodyweight Leg Circuit: 3x5
  • Side to side squats: 4x10
  • Jefferson curls: 4x10x20kg
  • Single leg calf raises: 3x7 (2 sec up, 4 sec down)
  • Tibialis raises: 3x30
  • Banded ankle distractions: 4x30
  • Ankle stretching: 4x5
  • Active tailor pose: 5x4 (15s contractions, 5s rest)
  • Like 2
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Yesterday

  • Warm-up
    • Face Pulls: 2x10
    • Push-ups: 2x10
  • Chin-ups: 5x3x7x7,69kg
  • Pike press (regressed): 5x5
  • Ring extensions: 3x5
  • Ring rows: 3x8
  • Triceps Pushdowns: 3x13
  • T-Spine Rotational Stretch: 3x10
  • Wall quad stretch: 3 sets

 

Today

  • Warm-up
    • Bodyweight squats: 3x10
    • Heel elevated split squats: 3x6
  • Bodyweight Leg Circuit: 4x5
  • Side to side squats: 4x12
  • Jefferson curls: 4x10x20kg
  • Single leg calf raises: 3x8 (2 sec up, 4 sec down)
  • Tibialis raises: 3x30
    • The left leg can contract better/harder. This result in a pump, after the exercise. Right one? Not so much. Feels like it’s somewhat disabled.
  • Banded ankle distractions: 4x30
  • Ankle stretching: 4x5
    • Good sensations in the ankles, today. Even in the right one. Happy!
  • Active tailor pose: 5x4 (15s contractions, 5s rest)
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