Trembriele Posted October 17, 2014 Author Report Share Posted October 17, 2014 10-16-2014Beginner Back Bridge: 7, 7, 7Squat Progression #5 - Bulgarian split squats: 7, 7, 7Pull-up Progression #2 - jackknife pull-ups: 5, 5, 5Handstand Push-up Progression #3 - pike push-up: 6, 6, 6Leg Raise Progression #4 - forearm knee raises: 6, 6, 6Dip Progression #5 - One extended leg, elevated legs: 8, 8, 8Horizontal Pull Progression #3 - inverted rows legs bent : 6, 6, 6Plank Progression #5 - decline plank: 0 min 55 sec Quote Battle Log Link to comment
Trembriele Posted October 19, 2014 Author Report Share Posted October 19, 2014 Beginner Back Bridge: 8, 7, 7Squat Progression #5 - Bulgarian split squats: 8, 7, 7Pull-up Progression #2 - jackknife pull-ups: 6, 5, 5Handstand Push-up Progression #3 - pike push-up: 7, 6, 6Leg Raise Progression #4 - forearm knee raises: 7, 6, 6Push-up Progression #5 - push-ups: 9, 8, 8Horizontal Pull Progression #3 - inverted rows legs bent : 7, 6, 6Plank Progression #5 - decline plank: 1 min 0 sec Quote Battle Log Link to comment
Trembriele Posted October 22, 2014 Author Report Share Posted October 22, 2014 Beginner Back Bridge: 8, 8, 7Squat Progression #5 - Bulgarian split squats: 8, 8, 7Pull-up Progression #2 - jackknife pull-ups: 6, 6, 5Handstand Push-up Progression #3 - pike push-up: 7, 7, 6Leg Raise Progression #4 - forearm knee raises: 7, 7, 6Dip Progression #5 - One extended leg, elevated legs: 9, 8, 8Horizontal Pull Progression #3 - inverted rows legs bent : 7, 7, 6Plank Progression #6 - leg lift plank: min 30 sec (1/2 time each leg) Quote Battle Log Link to comment
Trembriele Posted October 24, 2014 Author Report Share Posted October 24, 2014 Beginner Back Bridge: 8, 8, 8Squat Progression #5 - Bulgarian split squats: 8, 8, 8Pull-up Progression #2 - jackknife pull-ups: 6, 6, 6Handstand Push-up Progression #3 - pike push-up: 7, 7, 7Leg Raise Progression #4 - forearm knee raises: 7, 7, 7Push-up Progression #5 - push-ups: 9, 9, 8Horizontal Pull Progression #3 - inverted rows legs bent : 7, 7, 7Plank Progression #6 - leg lift plank: min 35 sec (1/2 time each leg) Quote Battle Log Link to comment
Trembriele Posted October 26, 2014 Author Report Share Posted October 26, 2014 Beginner Back Bridge: 9, 8, 8Squat Progression #5 - Bulgarian split squats: 9, 8, 8Pull-up Progression #2 - jackknife pull-ups: 7, 6, 6Handstand Push-up Progression #3 - pike push-up: 8, 7, 7Leg Raise Progression #4 - forearm knee raises: 8, 7, 7Dip Progression #5 - One extended leg, elevated legs: 9, 9, 8Horizontal Pull Progression #3 - inverted rows legs bent : 8, 7, 7Plank Progression #6 - leg lift plank: min 40 sec (1/2 time each leg)Yesterday we went to Gettysburg. I did not make a wise footwear choice, but persevered. In my defense, I was not aware that my fellow travelers were going to want to walk around the park - they aren't usually interested in walking through the park when we go there. I climbed both the observatory tower and Big Round Top in heels. I had the odd sensation of being the oldest, but fittest one in the group, and got props from strangers on making it up all the stairs in the tower in my heels. Quote Battle Log Link to comment
Trembriele Posted October 29, 2014 Author Report Share Posted October 29, 2014 Beginner Back Bridge: 9, 9, 8Squat Progression #5 - Bulgarian split squats: 9, 9, 8Pull-up Progression #2 - jackknife pull-ups: 7, 7, 6Handstand Push-up Progression #3 - pike push-up: 8, 8, 7Leg Raise Progression #4 - forearm knee raises: 8, 8, 7Push-up Progression #5 - push-ups: 9, 9, 9Horizontal Pull Progression #3 - inverted rows legs bent : 8, 8, 7Plank Progression #6 - leg lift plank: min 45 sec (1/2 time each leg) Quote Battle Log Link to comment
Trembriele Posted October 30, 2014 Author Report Share Posted October 30, 2014 Beginner Back Bridge: 9, 9, 9Squat Progression #5 - Bulgarian split squats: 9, 9, 9Pull-up Progression #2 - jackknife pull-ups: 7, 7, 7Handstand Push-up Progression #3 - pike push-up: 8, 8, 8Leg Raise Progression #4 - forearm knee raises: 8, 8, 8Dip Progression #5 - One extended leg, elevated legs: 9, 9, 9Horizontal Pull Progression #3 - inverted rows legs bent : 8, 8, 8Plank Progression #6 - leg lift plank: 50 sec (1/2 time each leg) Quote Battle Log Link to comment
Trembriele Posted November 2, 2014 Author Report Share Posted November 2, 2014 Beginner Back Bridge: 10, 9, 9Squat Progression #5 - Bulgarian split squats: 10, 9, 9Pull-up Progression #2 - jackknife pull-ups: 8, 7, 7Handstand Push-up Progression #3 - pike push-up: 9, 8, 8Leg Raise Progression #4 - forearm knee raises: 9, 8, 8Push-up Progression #5 - push-ups: 10, 9, 9Horizontal Pull Progression #3 - inverted rows legs bent : 9, 8, 8Plank Progression #6 - leg lift plank: 55 sec (1/2 time each leg) Quote Battle Log Link to comment
Trembriele Posted November 5, 2014 Author Report Share Posted November 5, 2014 Straight Bridge (reverse plank) : 5, 5, 5Squat Progression #6 - beginner shrimp squats: 4, 4, 4Pull-up Progression #2 - jackknife pull-ups: 8, 8, 7Handstand Push-up Progression #3 - pike push-up: 9, 9, 8Leg Raise Progression #4 - forearm knee raises: 9, 9, 8Dip Progression #6 -leg supported: 4, 4, 4Horizontal Pull Progression #3 - inverted rows legs bent : 9, 9, 8Plank Progression #6 - leg lift plank: 60 sec (1/2 time each leg)I moved up progressions in several exercises today. The bridge went well, and the dips are definitely more challenging, but also fine. Holy cow on those beginner shrimps though! Quote Battle Log Link to comment
Trembriele Posted November 7, 2014 Author Report Share Posted November 7, 2014 I moved up a progression on a whole bunch more exercises today, too!I feel the squats more in my right glute than my left and more in my left thigh than my right. I'll have to make sure that I watch my form. I wonder if it's just imbalance coming out.Also, every once in awhile I try a pull-up as I'm passing the bar, just to see how I'll do. Today I made it up to elbows at 90 degrees - which is further up than ever before without any assistance!Straight Bridge (reverse plank) : 6, 5, 5Squat Progression #6 - beginner shrimp squats: 5, 4, 4Pull-up Progression #2 - jackknife pull-ups: 8, 8, 8Handstand Push-up Progression #3 - pike push-up: 10, 10, 10Leg Raise Progression #5 - hanging knee raises: 4, 4, 4Push-up Progression #6 - elbows in push-ups: 4, 4, 4Horizontal Pull Progression #3 - inverted rows legs bent : 9, 9, 9Plank Progression #7 - arm and leg lift plank: 30 sec (1/2 time each side) Quote Battle Log Link to comment
Trembriele Posted November 9, 2014 Author Report Share Posted November 9, 2014 Straight Bridge (reverse plank) : 6, 6, 5Squat Progression #6 - beginner shrimp squats: 5, 5, 4Pull-up Progression #3 - eccentric pull-ups: 4, 4, 4Handstand Push-up Progression #4 - diamond pike push-up: 4, 4, 4Leg Raise Progression #5 - hanging knee raises: 5, 5, 4Dip Progression #6 -leg supported: 5, 4, 4Horizontal Pull Progression #4 - inverted rows legs straight : 4, 4, 4Plank Progression #7 - arm and leg lift plank: 35 sec (1/2 time each side)Despite spending the morning in bed dealing with self-inflicted uckies and trying to keep down gingerale, I rallied and at least got my workout in today. I moved up in the rest of the progressions today and those straight leg rows are hard! Quote Battle Log Link to comment
Trembriele Posted November 13, 2014 Author Report Share Posted November 13, 2014 Straight Bridge (reverse plank) : 6, 6, 6Squat Progression #6 - beginner shrimp squats: 5, 5, 5Pull-up Progression #3 - eccentric pull-ups: 5, 4, 4Handstand Push-up Progression #4 - diamond pike push-up: 5, 4, 4Leg Raise Progression #5 - hanging knee raises: 5, 5, 5Push-up Progression #6 - elbows in push-ups: 5, 4, 4Horizontal Pull Progression #4 - inverted rows legs straight : 5, 4, 4Plank Progression #7 - arm and leg lift plank: 40 sec (1/2 time each side) Quote Battle Log Link to comment
Trembriele Posted November 15, 2014 Author Report Share Posted November 15, 2014 Straight Bridge (reverse plank) : 7, 6, 6Squat Progression #6 - beginner shrimp squats: 6, 5, 5Pull-up Progression #3 - eccentric pull-ups: 5, 5, 4Handstand Push-up Progression #4 - diamond pike push-up: 5, 5, 4Leg Raise Progression #5 - hanging knee raises: 6, 6, 5Dip Progression #6 -leg supported: 5, 5, 4Horizontal Pull Progression #4 - inverted rows legs straight : 5, 5, 4Plank Progression #7 - arm and leg lift plank: 45 sec (1/2 time each side) Quote Battle Log Link to comment
Trembriele Posted November 15, 2014 Author Report Share Posted November 15, 2014 9/13/2014Weight: 140.5 lbs% body fat (BIA): 27.7Neck: 12.8 in Waist: 29.5 in (up an inch from where I was maintaining for 2 months)Hips: 37.2 in (+ .5 in)Thighs: Right - 23.5 in, Left - 23.5 in10-12-2014Weight: 136.9 lbs% body fat (BIA): 26.8Neck: 12.8 inWaist: 28.8 in Hips: 36.5 inThighs: Right - 23.25 in, Left - 23.25 inGagh!This morning:Weight: 140 lbs% body fat (BIA): 27.3Neck: 12.8 inWaist: 29 in Hips: 37.5 inThighs: Right - 23.25 in, Left - 23.25 inI think I have more definition and my stomach fat is jigglier. I am sure that my BIA scale cannot be right with it's bf measurement so I think I'm going to stop using it. I am making progress with my training, so as long as I keep my eating on point, I'm not going to stress (too much) about how disappointed I am by today's measurements. Sent from my iPhone using Tapatalk Quote Battle Log Link to comment
Muscle Professor Posted November 16, 2014 Report Share Posted November 16, 2014 You got some great info going in your forum! Those BEI scales can be horrible liars at times. 1 Quote -The Muscle Professor- OtherWorldIron.com Yesterday I was clever, so I wanted to change the world. Today I am wise, so I am changing myself. -Rumi- Link to comment
Trembriele Posted November 17, 2014 Author Report Share Posted November 17, 2014 Straight Bridge (reverse plank) : 7, 7, 6Squat Progression #6 - beginner shrimp squats: 6, 6, 5Pull-up Progression #3 - eccentric pull-ups: 5, 5, 5Handstand Push-up Progression #4 - diamond pike push-up: 5, 5, 5Leg Raise Progression #5 - hanging knee raises: 6, 6, 6Push-up Progression #6 - elbows in push-ups: 5, 5, 4Horizontal Pull Progression #4 - inverted rows legs straight : 5, 5, 5Plank Progression #7 - arm and leg lift plank: 50 sec (1/2 time each side)I used 100 mountain climbers for the assassins' mini as my cardio warm-up (2 sets of 50) and did another 100 before stretching (4 sets of 25). My arms are done for the night. Quote Battle Log Link to comment
Trembriele Posted November 19, 2014 Author Report Share Posted November 19, 2014 Straight Bridge (reverse plank) : 7, 7, 7Squat Progression #6 - beginner shrimp squats: 6, 6, 6Pull-up Progression #3 - eccentric pull-ups: 6, 5, 5Handstand Push-up Progression #4 - diamond pike push-up: 6, 5, 5Leg Raise Progression #5 - hanging knee raises: 7, 6, 6Dip Progression #6 -leg supported: 5, 5, 5Horizontal Pull Progression #4 - inverted rows legs straight : 6, 5, 5Plank Progression #7 - arm and leg lift plank: 55 sec (1/2 time each side) Quote Battle Log Link to comment
Trembriele Posted November 23, 2014 Author Report Share Posted November 23, 2014 Straight Bridge (reverse plank) : 8, 7, 7Squat Progression #6 - beginner shrimp squats: 7, 6, 6Pull-up Progression #3 - eccentric pull-ups: 6, 6, 5Handstand Push-up Progression #4 - diamond pike push-up: 6, 6, 5Leg Raise Progression #5 - hanging knee raises: 7, 7, 7Push-up Progression #6 - elbows in push-ups: 5, 5, 5Horizontal Pull Progression #4 - inverted rows legs straight : 6, 6, 5Plank Progression #7 - arm and leg lift plank: 60 sec (1/2 time each side)I missed a workout this past week due to illness, but I pushed through today and managed to continue with the progressions. I'll be moving up in the plank progression this week! Quote Battle Log Link to comment
Trembriele Posted November 26, 2014 Author Report Share Posted November 26, 2014 Straight Bridge (reverse plank) : 8, 8, 8Squat Progression #6 - beginner shrimp squats: 7, 7, 6Pull-up Progression #3 - eccentric pull-ups: 6, 6, 6Handstand Push-up Progression #4 - diamond pike push-up: 6, 6, 6Leg Raise Progression #5 - hanging knee raises: 8, 8, 8Dip Progression #6 -leg supported: 6, 5, 5Horizontal Pull Progression #4 - inverted rows legs straight : 6, 6, 6Plank Progression #7 - arm and leg lift side plank: 30 sec (1/2 time each side)I went ahead and added an extra rep or two of the back bridge progression and leg raise progression so I can move up a progression next time for the sake of workout length. This plank progression is much easier than the arm and leg lift, but I'm anxious already for the wall plank next! Quote Battle Log Link to comment
Trembriele Posted November 28, 2014 Author Report Share Posted November 28, 2014 Neck Bridge : 4, 4, 4Squat Progression #6 - beginner shrimp squats: 7, 7, 7Pull-up Progression #3 - eccentric pull-ups: 7, 6, 6Handstand Push-up Progression #4 - diamond pike push-up: 7, 6, 6Leg Raise Progression #6 - forearm bent leg raises: 4, 4, 4Push-up Progression #6 - elbows in push-ups: 6, 5, 5Horizontal Pull Progression #4 - inverted rows legs straight : 7, 6, 6Plank Progression #7 - arm and leg lift side plank: 35 sec (1/2 time each side) Quote Battle Log Link to comment
Trembriele Posted December 1, 2014 Author Report Share Posted December 1, 2014 Neck Bridge : 5, 4, 4Squat Progression #6 - beginner shrimp squats: 8, 7, 7Pull-up Progression #3 - eccentric pull-ups: 7, 7, 6Handstand Push-up Progression #4 - diamond pike push-up: 7, 7, 6Leg Raise Progression #6 - forearm bent leg raises: 5, 4, 4Dip Progression #6 -leg supported: 6, 6, 5Horizontal Pull Progression #4 - inverted rows legs straight : 7, 7, 6Plank Progression #7 - arm and leg lift side plank: 40 sec (1/2 time each side)I'm starting to have a slipping grip during the last few pull-up progression reps. I'm wondering if I need to get grippy stuff for my hands. On the bright side, I've increased the slight above the bar hang to all reps for the first and second sets and the first 3 of the 3rd set. Quote Battle Log Link to comment
Trembriele Posted December 3, 2014 Author Report Share Posted December 3, 2014 Neck Bridge : 5, 5, 4Squat Progression #6 - beginner shrimp squats: 8, 8, 7Pull-up Progression #3 - eccentric pull-ups: 7, 7, 7Handstand Push-up Progression #4 - diamond pike push-up: 7, 7, 7Leg Raise Progression #6 - forearm bent leg raises: 5, 5, 4Push-up Progression #6 - elbows in push-ups: 6, 6, 5Horizontal Pull Progression #4 - inverted rows legs straight : 7, 7, 7Plank Progression #7 - arm and leg lift side plank: 45 sec (1/2 time each side) Quote Battle Log Link to comment
Trembriele Posted December 6, 2014 Author Report Share Posted December 6, 2014 Neck Bridge : 5, 5, 5Squat Progression #6 - beginner shrimp squats: 8, 8, 8Pull-up Progression #3 - eccentric pull-ups: 8, 7, 7Handstand Push-up Progression #4 - diamond pike push-up: 8, 7, 7Leg Raise Progression #6 - forearm bent leg raises: 5, 5, 5Dip Progression #6 -leg supported: 6, 6, 6Horizontal Pull Progression #4 - inverted rows legs straight : 8, 7, 7Plank Progression #7 - arm and leg lift side plank: 50 sec (1/2 time each side) Quote Battle Log Link to comment
Trembriele Posted December 7, 2014 Author Report Share Posted December 7, 2014 Neck Bridge : 6, 5, 5Squat Progression #7 - assisted one-legged squats: 4, 4, 4Pull-up Progression #3 - eccentric pull-ups: 8, 8, 7Handstand Push-up Progression #4 - diamond pike push-up: 8, 8, 7Leg Raise Progression #6 - forearm bent leg raises: 6, 5, 5Push-up Progression #6 - elbows in push-ups: 6, 6, 6Horizontal Pull Progression #4 - inverted rows legs straight : 8, 8, 7Plank Progression #7 - arm and leg lift side plank: 55 sec (1/2 time each side)The squats were so freakin' hard! The leg I was balanced on was fine, but I really felt in in the leg that was elevated. It definitely gets a whole different set of muscles than the beginner shrimp squats did. Quote Battle Log Link to comment
Trembriele Posted December 11, 2014 Author Report Share Posted December 11, 2014 Neck Bridge : 6, 6, 5Squat Progression #7 - assisted one-legged squats: 5, 4, 4Pull-up Progression #3 - eccentric pull-ups: 8, 8, 8Handstand Push-up Progression #4 - diamond pike push-up: 8, 8, 8Leg Raise Progression #6 - forearm bent leg raises: 6, 6, 5Dip Progression #6 -leg supported: 7, 6, 6Horizontal Pull Progression #4 - inverted rows legs straight : 8, 8, 8Plank Progression #7 - arm and leg lift side plank: 60 sec (1/2 time each side)I'll be moving up on a whole bunch of progressions next time: pull-ups, handstand push-ups, horizontal pull, and plank. I'm so super nervous about the pull-ups and think I might have to deload. The negatives are still so stinking hard that I'm crossing my fingers the half-ups are doable. Quote Battle Log Link to comment
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