jaja Posted February 26, 2021 Author Posted February 26, 2021 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 1
jaja Posted March 2, 2021 Author Posted March 2, 2021 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 2
jaja Posted March 4, 2021 Author Posted March 4, 2021 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 1
jaja Posted March 6, 2021 Author Posted March 6, 2021 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 1
jaja Posted March 8, 2021 Author Posted March 8, 2021 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 1
jaja Posted March 11, 2021 Author Posted March 11, 2021 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 1
jaja Posted March 14, 2021 Author Posted March 14, 2021 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. 3
jaja Posted March 15, 2021 Author Posted March 15, 2021 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 1
jaja Posted March 15, 2021 Author Posted March 15, 2021 Wall HF stretch Wall quad stretch Passive back bend on baby whale 1
jaja Posted March 17, 2021 Author Posted March 17, 2021 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 1
jaja Posted March 18, 2021 Author Posted March 18, 2021 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 1
jaja Posted March 18, 2021 Author Posted March 18, 2021 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.
jaja Posted March 25, 2021 Author Posted March 25, 2021 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. 2
jaja Posted March 29, 2021 Author Posted March 29, 2021 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. 2
jaja Posted March 30, 2021 Author Posted March 30, 2021 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 2
jaja Posted March 31, 2021 Author Posted March 31, 2021 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 1
jaja Posted April 5, 2021 Author Posted April 5, 2021 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 2
jaja Posted April 7, 2021 Author Posted April 7, 2021 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. 1
jaja Posted April 8, 2021 Author Posted April 8, 2021 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 1
jaja Posted April 9, 2021 Author Posted April 9, 2021 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!! 1
jaja Posted April 13, 2021 Author Posted April 13, 2021 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) 1
jaja Posted April 15, 2021 Author Posted April 15, 2021 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 1
jaja Posted April 16, 2021 Author Posted April 16, 2021 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) 2
jaja Posted April 20, 2021 Author Posted April 20, 2021 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) 2
jaja Posted April 22, 2021 Author Posted April 22, 2021 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) 1
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