Keeping the tenacious in tenaciousglee

[tenaciousglee]

Back from vacation!  I managed to get in a run on Wednesday.  It wasn't too hilly despite being on a mountain.  I was at a camp that was relatively level, just high up.  I spent a lot of time on the playground with my kids, so I managed to throw in some pull-ups here and there.

 

Summer of Strong - Day 51

 

Assisted Pistol Squat - 3x7

Wide Grip Pull-ups - 3x5

Pike Diamond Push-ups - 3x8 (level up to wall bent waist handstand push-ups)

Hanging Leg Raise - 3x7

Wall One-Arm Push-ups - 3x7

Tuck Front Lever Row - 3x5

 

I've decided to hit the StartBodyweight basic progression 3 days a week for the rest of the summer.  I'm also going to keep a run day and a dumbbell day.  I've got 2 more weeks to try it out before I go out of town for a work conference.  Who knows if I'll workout out then, but I'm going to leave it open.  If I stick to the plan for the rest of the summer, I should be pretty beastly by the end of August!

 

I'm starting back into 16/8 fasting and a moderate cut today.  I'd like to shed a couple of inches off my waist by the end of the summer.

[tenaciousglee]

Summer of Strong - Day 52

 

Run - 2.27 miles, 20 minutes, avg pace 8:51 per mile

[QuirkyDM]

I'm more and more interested in the Starting Body Weight progression. I don't know if I want to follow their whole program because I'm focusing on other goals, but I might take one or two of their exercises and add them into my routine so that I can start progressing on some of the tricks. (like do push ups and planks to get to crow stand and double elbow levers, and then focus on leg raises and dips to get L-sits, etc.)

[tenaciousglee]

I'm more and more interested in the Starting Body Weight progression. I don't know if I want to follow their whole program because I'm focusing on other goals, but I might take one or two of their exercises and add them into my routine so that I can start progressing on some of the tricks. (like do push ups and planks to get to crow stand and double elbow levers, and then focus on leg raises and dips to get L-sits, etc.)

 

That's a great plan.  I like the full program because I don't have other goals right now - just get stronger.  And each of the progressions will help me to round out my areas of strength.

[Phayze]

I'm totally impressed by your tuck front lever row progress - they just intimidate the crap out of me! Your gonna be a beast by summer's end.

[tenaciousglee]

I'm totally impressed by your tuck front lever row progress - they just intimidate the crap out of me! Your gonna be a beast by summer's end.

 

Thanks, Phayze!  I'm not sure how impressed you should be since I'm not 100% sure I'm doing them right.  I'm tucking into a ball and pulling myself up, trying for full ROM, but not always fully extending my arms.

 

Kind of like this:

 

It will get much tougher when I move up to the advanced tuck, with my legs out a little further.

[tenaciousglee]

Summer of Strong - Day 54

 

DB Curl - 5x5x(2x25#)

Lateral Raise - 5x5x15#

Single Arm Bench Press - 5x5x30#

Sandbag Shouldering - 2x40#, 2x50#, 2x70#, 2x90#, 2x115#

 

I almost missed this one because I chose sleep over exercise, but I decided to rally and knock it out after the kids were in bed.  First 9 PM workout in a looong time.

 

Summer of Strong - Day 55

 

Then I was up at 5:30 to do today's workout, which was actually a make-up for Wednesday when I also slept in.

 

Assisted Pistol Squats - 3x8 (level up to weight-assisted Pistols)

Wide Grip Pull-ups - 3x6

Dips - 3x8 (level up to Wall Bent Waist Handstand Push-ups)

Hanging Leg Raise - 3x8 (should level up, but I think I need more focus on keeping my legs straight)

Wall One Arm Push-up - 3x8 (level up to Incline OAP)

Tucked Front Lever Row - 3x6

 

Looking forward to a restful weekend before next week's new levels!

[Phayze]

Sounds right to me; still impressed.

[tenaciousglee]

Summer of Strong - Day 58

 

Weight-Assisted Pistol Squat - FAIL x2, so:

Box (bench) Pistol Squat - 3x4 (these were fairly easy, so I need to find a lower box for next time)

Wide Grip Pull-ups - 3x7

Wall Bent Waist Push-ups - 3x4

Hanging Leg Raise - 3x4 (stricter straight leg lifts this time)

Incline One Arm Push-ups - 4 ugly reps against a desk, 1 ugly attempt against my bench, 4 reps from my knees to the bench (still kind of ugly)

Tucked Front Lever Row - 3x7

[tenaciousglee]

Summer of Strong - Day 59

 

Run 2.37 miles in 19:52.

 

Nice cool breeze this morning as opposed to the 90% humidity 2 weeks ago.  I really upped my pace since I set a somewhat lofty goal for the current 6WC.  It felt good to kind of push it again!

[tenaciousglee]

Summer of Strong - Day 60

 

Bench Pistol Squats - 3x5

Wide Grip Pull-ups - 3x8

Wall Bent Waist Push-ups - 3x5

Hanging Leg Raise - 3x5

Typewriter Push-ups - 3x4

Tucked Front Lever Row - 3x8

[tenaciousglee]

Summer of Strong - Day 61

 

Dumbbell Curl - 5x5x(2x30#)

Lateral Raise - 5x5x15#

One Arm Bench Press - 5x5x35#

 

Summer of Strong - Day 62

 

Box Pistol Squats - 2x6 (switched from my bench to a metal folding chair about 2-3 inches lower - big difference!)

Archer Pull-ups - 2x2 (my pull-up setup is not quite right for these.  If I can't find a good substitute, I may switch to weighted pull-ups.)

Wall Bent Waist Push-ups - 2x6

Hanging Leg Raise - 2x6

Uneven Push-ups - 2x8

Advanced Tuck Front Lever Rows - 2x4

[tenaciousglee]

Summer of Strong - Day 72

 

Box Pistol Squats - 6/2, 6/6

Pull-ups (+10#) - 8,4

Wall Bent Waist Push-ups - 2x6

Hanging Leg Raise - 2x6

Uneven Push-ups - 2x10

Advanced Tuck Front Lever Rows - 2x4

 

Summer of Strong - Day 73

 

Run 2.4 miles in 20 minutes

 

Summer of Strong - Day 74

 

Typewriter Push-ups - 3x5

[tenaciousglee]

Summer of Strong - Day 76

 

Chair Pistol Squats - 7/5, 4/5, 5/5

Wall Bent Waist Push-ups - 3x7

Uneven Push-ups - 10/10, 10/5, 10/10

[tenaciousglee]

Summer of Strong - Day 79

 

Incline OAP - 4 sets of 5

[tenaciousglee]

Summer of Strong - Day 81

 

Run 2.43 miles in 20:12

Avg pace 8:19 per mile

Was aiming for 8:10, but at least I had a more consistent pace than last week.

First mile was 8:14 min/mile

2nd mile was 8:24 min/mile

last .43 mile was 8:18 min/mile

 

Also did 2 sets of 10 uneven push-ups (1 each arm).

[tenaciousglee]

Summer of Strong - Day 82

 

DB Curl (2x25) - 2 sets of 5

Chair Pistol Squat - 2 sets of 5

Dips - 2x10

Single Arm Bench Press (35#) - 2x5

[tenaciousglee]

Summer of Strong - Day 83

Chair Pistol Squat - 2x6
Pull-ups - 2x8 w/ 10# backpack
Wall Bent Waist Push-ups - 2x8
Hanging Leg Raise - 2x6
Typewriter Push-ups - 2x5
Advanced Tuck Front Lever Row - 2x4
https://vimeo.com/104110349

 

*Terrible form alert*

[tenaciousglee]

Summer of Strong - Day 86

 

One-Arm Push-up Work

Diamond Push-ups - 20, 10

L7 Push-ups* - 5/5, 5/5

Typewriter Push-ups - 4/4, 2/2

 

*It turns out I didn't do the L7 push-ups like Al does.  He puts his weight on the back of his hand instead of his palm, I just turned my hand.  Still worked my arms at a different angle.

[tenaciousglee]

Summer of Strong - Day 88

 

Run 2.55 miles in 21:21, avg pace 8:20

Mile 1 - 7:49 pace

Mile 2 to end - 8:44 pace

[QuirkyDM]

So when does the Summer of Strong officially end? Do you have some sort of big wrap up planned, a comparison to day one? Or does it just merge into "Autumn of Awesome"?

[tenaciousglee]

So when does the Summer of Strong officially end? Do you have some sort of big wrap up planned, a comparison to day one? Or does it just merge into "Autumn of Awesome"?

 

Well, my original plan was to do three 4-week challenges for June, July, and August.  That fell apart in mid-July, so I jumped on board the current 6 week challenge, which will wrap up Sept 7th.  

 

My stated goals at the beginning of June were:

• 5 pull-ups 
• 1 one-armed push-up each arm
• 60 second wall handstand 
• 5 pistol squats each leg 
• 15 second hanging leg raise hold 

I guess I can do a comparison of the beginning and end, but I hit a wall with the pistol squats and the one-armed push-ups, so I switched my focus to just the OAPs, but I'm still not there yet.  May have to roll into the Autumn of Awesome.  Because there's never a final destination in fitness, is there?

[tenaciousglee]

Considering this is my last workout day before September 1st, here's the end of Summer of Strong results:

 

Summer of Strong - Day 90

 

Pull-ups - 2x10

One Arm Push-ups - 2x3, inclined

Wall Handstand - 41 seconds

Pistol Squats - 2x3, partial ROM (down to chair and back up)

Hanging Leg Raise - 12 seconds, still pretty shaky

[tenaciousglee]

September of Strong aka Autumn of Awesome (technically Fall doesn't start until 9/22)

 

Day 1 - Bodyweight666

 

Wall OAP - 1x6

Incline OAP - 5x6

Pull-ups - 1x6

Close Grip Pull-ups - 4x6, 1x1

Pistol Squats - 5x6, 1x5

Hanging Leg Raise - 5x6 sec hold

 

Day 2 - Run

 

2.39 miles in 22:22 (was supposed to be 2.5 in 20:00)

 

Day 3 - Didn't feel like another BW666 session

 

Incline Bench Press - 1x6x70, 5x6x100

Pull-ups - 8

[tenaciousglee]

September of Strong - Day 5

 

Pull-ups - 6,6,6,6,4,0

Pistol Squats - various attempts at partial ROM/weight assisted/band assisted

Dips - 6,6,6,6,6,0

Poor Man's L-Sit - 6,6,6,6,6,0