Galen

Still training, but a little bit less at the moment - trying to achieve strict one arm body rows - improving active hang (staright arm scapula pull ups) to get to one arm active hangs - progressing extreeemly slowly in nordic hamstring curl negatives - other stuff I am traveling quite a bit at the moment and then I have to prepare for an entrance exam/employment test for a school for physical terapists. I'll be logging again at the end of this month

2017-02-24 fri morning routine training: headstand push ups @wall 15 sets x 1 rep in 7min body rows, one arm emphasis 7 sets x 2 r/2 l in 6'20'' pistols 2 sets 8 reps/leg nordic hamstring curl, assisted negatives 3 sets x 6 reps 2017-02-24 sat stretching hiking training: calf raises +16 kg active hangs + 16 kg one arm hangs kneeling rollouts 2017-02-26 sun nothing

2017-02-23 thu training 1: Stretching training 2: standing calf raises neck isometrics kneeling rollouts glute bridge

I was out of town for a while. 2017-02-22 wed morning mobility training: headstand push ups @wall, reduced rom by 1 inch (book beneath head) 4 sets x 5 reps in 7 min body rows, one arm emphasis 15 sets x focus 1 right/1 left in 7 min training 2: stationary bike 30 min @ 140 bpm

2017-02-06 mon # no morning routine - time constraints # training 1 Headstand push ups @wall 12 x 1 rep in 7 min 4x superset: pull up - top position hold nordic hamstring curl - hand assisted negatives pistols 10 reps / leg lying leg raises - negatives 3 sets # training 2 stationary bike 30 min @ 140 bpm 1 set band pull aparts # misc: some hanging from bar throughout the day

Comparison between Isometric and Eccentric Exercise Does anyone have some literature, studies or own experiences describing the effect of these 2 training types? I am interested which of these 2 types of training - puts less strain on the body/allows for faster recovery - allows the use of higher loads - results in more/better strength gains or development of better muscular coordination when using super heavy loads For example: someone who cannot perform a one arm chin up: what would be the pros/cons of using isometric vs eccentric one arm chin up exercises? Clearly, isometric OACU holds only train strength in a limited range, so that is a con, while eccentrics train full range of motion. But which is harder? Which puts more strain on the body? Or do you benefit more from isometric holds in 3 different OACU positions than from eccentrics? Thank you in advance PS: I do not ask to eliminate one of the 2 types of training but maybe to better program these eg. doing eccentrics only once a week but isometrics twice or vice versa, depending on the strain and effectiveness.

2017-02-04 sat nothing 2017-02-05 sun # mobility # stretching # misc: some passive and active hanging some single pull ups trying nordic hamstring curl Next week: - Working on Headstand push ups, trying to achieve handstand push ups - training active hanging = straight arm scapula pull ups (Ido Portal) several times a day - training for nordic hamstring curl (aka russian curl), taking it easier on pistols - using isometric pull up holds instead of pull up partials. This is a test to see how top position holds affect my pull up. I do not think the partial pull ups helped much.

2017-02-02 thu nothing. lack of sleep and migraine. 2017-02-03 fri # mobility # training 1 partial pull ups, kneeling start @~90° elbow 14 x 2 reps in 7 min push ups, feet elevated ~1 meter 5 x 6 reps in 7 min pistols 10/8/6 in 7 min circle x2 hanging finger extension with rubber band crunches shoulder bridge neck iso front/back calf raise shin raise # training 2 stationary bike 20 min @ 135 bpm

2017-02-01 wed # morning mobility # training 1 inverted rows on rings 7/7/7/7/5 in 7 min push ups 10/10/10/10/7 in 7 min pistol 2 reps +12 kg 1 rep +16 kg test kettlebell swings with 12 kg 3x circle: hanging chinnies shoulder bridge crunch calf raise shin raise # training 2 stationary bike 20 min @135 bpm #comments: - new row technique: from pronated grip externally rotate arm to neutral grip while pulling up = easier - new push up technique: more rigid, forearms stay vertical -> more forward lean = harder

2017-01-31 tue # morning mobility # training 1 stretching - front split: check - side split: will take some time - bridge: ok but not great # training 2 3x hang from bar finger extensor with rubber band

2017-01-30 mon # morning mobility # training 1 partial pull ups, on knees from ~90° elbow flexion to top 21 x 1 rep in 7 min pistols 7 x 3 left/3 right in 6'40'' push ups. feet elevated 1 m 8 x 3 in 6'40'' # training 2 3x hanging from bar finger extension with resistance band 3x neck flexion neck extension stationary bike 20 min @ 135 bpm

2017-01-28 sat # joint mobility 2017-01-29 sun # hiking

2017-01-27 fri # joint mobility # training inverted rows, pyramid 1,2,3,4,5,6,5,4,3,2,1 in 7'40'' push ups, feet elevated 50 cm 4 x 8 in 5'30'' pistols, pyramid 1,2,3,4,5,4,3,2,1 /per leg in 12 min 3x chinnies shoulder bridge 3x calf raise shin raise 3x hanging from pull up bar

2017-01-26 thu # joint mobility # testing pull up techniques several singles # stationary bike 130 bpm 20'

2017-01-25 wed # morning routine # training 1 inverted rows 8/8/8/5/5 with 90 sec rest push ups pyramid 1,2,3,4,5,6,7,8,7,6,5,4,3,2,1 in 9'30'' 3x chinnies shoulder bridge bulgarian split squats 3 x 10 reps with 60'' rest 3x calf raise shin raise 3x hanging from bar # training 2 stationary bike 20' @ 130 bpm

2017-01-24 tue # no morning routine # training stationary bike 130 bpm 20 min

2017-01-23 monday # no morning routine # training 1 inverted rows 7 sets x 6 reps in 7 min push ups with elevated feet (~50 cm) 6 sets x 6 reps in 7 min full pistol squats with one hand on a table 7 sets x 3 reps/leg in 7 min superset x3 chinnies shoulder bridge superset x3 standing calf raises shin raises hanging from bar x3 #training 2 stationary bike 130 bpm 20 min

# Morning Mobility #hiking Chapter 1.1 ends Chapter 1.2 Starting tomorrow, my training will be progressing to the next part. I will also begin taking some supplements: vitamin D and K2 in the morning, magnesium and zinc in the evening.

017-01-21 # Morning Mobility #hiking

2017-01-20 # morning mobility # training 1: inverted rows 7 sets x 6 reps in 7 min push ups 12/12/12/8 with 90 sec rest pistols on box, squat to parallel 3 sets x 10 reps/leg, 60sec rest crunches with pause at top 3 x 25 with 1 min rests superman with pause at top 3 x 20 with 1 min rests

2017-01-19 # Morning Mobility # Training in the morning: stretching full front split achieved # training in the evening 20 min on stationary bike at 125 bpm

2017-01-18 # morning mobility # training 1: inverted rows 9 sets x 4 reps in 7 min push ups 5 sets x 10 reps in 7 min pistols on box, squat to parallel 6 sets x 5 reps/leg in 7 min crunches with pause at top 3 x 25 with 1 min rests superman with pause at top 3 x 17 with 1 min rests # training 2: 20 min stationary bike at 125 bpm

2017-01-17 # Morning Mobility # Training in the morning: stretching 0.5 cm to full front split # training in the evening 20 min on stationary bike at 125 bpm

2017-01-16 # morning mobility # training 1: inverted rows 12 sets x 3 reps in 7 min push ups 6 sets x 8 reps in 6 min high step ups on table 6 sets x 5 reps/leg in 7 min crunches with pause at top 3 x 25 with 1 min rests superman with pause at top 3 x 17 with 1 min rests # training 2: 20 min stationary bike at 125 bpm

2017-01-15 # Morning Mobility