Trembriele Battles the Free Magic

[Trembriele]

10-16-2014

Beginner Back Bridge: 7, 7, 7

Squat Progression #5 - Bulgarian split squats: 7, 7, 7

Pull-up Progression #2 - jackknife pull-ups: 5, 5, 5

Handstand Push-up Progression #3 - pike push-up: 6, 6, 6

Leg Raise Progression #4 - forearm knee raises: 6, 6, 6

Dip Progression #5 - One extended leg, elevated legs: 8, 8, 8

Horizontal Pull Progression #3 - inverted rows legs bent : 6, 6, 6

Plank Progression #5 - decline plank: 0 min 55 sec 

[Trembriele]

Beginner Back Bridge: 8, 7, 7

Squat Progression #5 - Bulgarian split squats: 8, 7, 7

Pull-up Progression #2 - jackknife pull-ups: 6, 5, 5

Handstand Push-up Progression #3 - pike push-up: 7, 6, 6

Leg Raise Progression #4 - forearm knee raises: 7, 6, 6

Push-up Progression #5 - push-ups: 9, 8, 8

Horizontal Pull Progression #3 - inverted rows legs bent : 7, 6, 6

Plank Progression #5 - decline plank: 1 min 0 sec 

[Trembriele]

Beginner Back Bridge: 8, 8, 7

Squat Progression #5 - Bulgarian split squats: 8, 8, 7

Pull-up Progression #2 - jackknife pull-ups: 6, 6, 5

Handstand Push-up Progression #3 - pike push-up: 7, 7, 6

Leg Raise Progression #4 - forearm knee raises: 7, 7, 6

Dip Progression #5 - One extended leg, elevated legs: 9, 8, 8

Horizontal Pull Progression #3 - inverted rows legs bent : 7, 7, 6

Plank Progression #6 - leg lift plank:  min 30 sec (1/2 time each leg)

[Trembriele]

Beginner Back Bridge: 8, 8, 8

Squat Progression #5 - Bulgarian split squats: 8, 8, 8

Pull-up Progression #2 - jackknife pull-ups: 6, 6, 6

Handstand Push-up Progression #3 - pike push-up: 7, 7, 7

Leg Raise Progression #4 - forearm knee raises: 7, 7, 7

Push-up Progression #5 - push-ups: 9, 9, 8

Horizontal Pull Progression #3 - inverted rows legs bent : 7, 7, 7

Plank Progression #6 - leg lift plank:  min 35 sec (1/2 time each leg)

[Trembriele]

Beginner Back Bridge: 9, 8, 8

Squat Progression #5 - Bulgarian split squats: 9, 8, 8

Pull-up Progression #2 - jackknife pull-ups: 7, 6, 6

Handstand Push-up Progression #3 - pike push-up: 8, 7, 7

Leg Raise Progression #4 - forearm knee raises: 8, 7, 7

Dip Progression #5 - One extended leg, elevated legs: 9, 9, 8

Horizontal Pull Progression #3 - inverted rows legs bent : 8, 7, 7

Plank 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.

[Trembriele]

Beginner Back Bridge: 9, 9, 8

Squat Progression #5 - Bulgarian split squats: 9, 9, 8

Pull-up Progression #2 - jackknife pull-ups: 7, 7, 6

Handstand Push-up Progression #3 - pike push-up: 8, 8, 7

Leg Raise Progression #4 - forearm knee raises: 8, 8, 7

Push-up Progression #5 - push-ups: 9, 9, 9

Horizontal Pull Progression #3 - inverted rows legs bent : 8, 8, 7

Plank Progression #6 - leg lift plank:  min 45 sec (1/2 time each leg)

[Trembriele]

Beginner Back Bridge: 9, 9, 9

Squat Progression #5 - Bulgarian split squats: 9, 9, 9

Pull-up Progression #2 - jackknife pull-ups: 7, 7, 7

Handstand Push-up Progression #3 - pike push-up: 8, 8, 8

Leg Raise Progression #4 - forearm knee raises: 8, 8, 8

Dip Progression #5 - One extended leg, elevated legs: 9, 9, 9

Horizontal Pull Progression #3 - inverted rows legs bent : 8, 8, 8

Plank Progression #6 - leg lift plank:  50 sec (1/2 time each leg)

[Trembriele]

Beginner Back Bridge: 10, 9, 9

Squat Progression #5 - Bulgarian split squats: 10, 9, 9

Pull-up Progression #2 - jackknife pull-ups: 8, 7, 7

Handstand Push-up Progression #3 - pike push-up: 9, 8, 8

Leg Raise Progression #4 - forearm knee raises: 9, 8, 8

Push-up Progression #5 - push-ups: 10, 9, 9

Horizontal Pull Progression #3 - inverted rows legs bent : 9, 8, 8

Plank Progression #6 - leg lift plank:  55 sec (1/2 time each leg)

[Trembriele]

Straight Bridge (reverse plank) : 5, 5, 5

Squat Progression #6 - beginner shrimp squats: 4, 4, 4

Pull-up Progression #2 - jackknife pull-ups: 8, 8, 7

Handstand Push-up Progression #3 - pike push-up: 9, 9, 8

Leg Raise Progression #4 - forearm knee raises: 9, 9, 8

Dip Progression #6 -leg supported: 4, 4, 4

Horizontal Pull Progression #3 - inverted rows legs bent : 9, 9, 8

Plank 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!

[Trembriele]

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, 5

Squat Progression #6 - beginner shrimp squats: 5, 4, 4

Pull-up Progression #2 - jackknife pull-ups: 8, 8, 8

Handstand Push-up Progression #3 - pike push-up: 10, 10, 10

Leg Raise Progression #5 - hanging knee raises: 4, 4, 4

Push-up Progression #6 - elbows in push-ups: 4, 4, 4

Horizontal Pull Progression #3 - inverted rows legs bent : 9, 9, 9

Plank Progression #7 - arm and leg lift plank:  30 sec (1/2 time each side)

[Trembriele]

Straight Bridge (reverse plank) : 6, 6, 5

Squat Progression #6 - beginner shrimp squats: 5, 5, 4

Pull-up Progression #3 - eccentric pull-ups: 4, 4, 4

Handstand Push-up Progression #4 - diamond pike push-up: 4, 4, 4

Leg Raise Progression #5 - hanging knee raises: 5, 5, 4

Dip Progression #6 -leg supported: 5, 4, 4

Horizontal Pull Progression #4 - inverted rows legs straight : 4, 4, 4

Plank 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!

[Trembriele]

Straight Bridge (reverse plank) : 6, 6, 6

Squat Progression #6 - beginner shrimp squats: 5, 5, 5

Pull-up Progression #3 - eccentric pull-ups: 5, 4, 4

Handstand Push-up Progression #4 - diamond pike push-up: 5, 4, 4

Leg Raise Progression #5 - hanging knee raises: 5, 5, 5

Push-up Progression #6 - elbows in push-ups: 5, 4, 4

Horizontal Pull Progression #4 - inverted rows legs straight : 5, 4, 4

Plank Progression #7 - arm and leg lift plank:  40 sec (1/2 time each side)

[Trembriele]

Straight Bridge (reverse plank) : 7, 6, 6

Squat Progression #6 - beginner shrimp squats: 6, 5, 5

Pull-up Progression #3 - eccentric pull-ups: 5, 5, 4

Handstand Push-up Progression #4 - diamond pike push-up: 5, 5, 4

Leg Raise Progression #5 - hanging knee raises: 6, 6, 5

Dip Progression #6 -leg supported: 5, 5, 4

Horizontal Pull Progression #4 - inverted rows legs straight : 5, 5, 4

Plank Progression #7 - arm and leg lift plank:  45 sec (1/2 time each side)

[Trembriele]

9/13/2014

Weight: 140.5 lbs

% body fat (BIA): 27.7

Neck: 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 in

10-12-2014

Weight: 136.9 lbs

% body fat (BIA): 26.8

Neck: 12.8 in

Waist: 28.8 in

Hips: 36.5 in

Thighs: Right - 23.25 in, Left - 23.25 in

Gagh!

This morning:

Weight: 140 lbs

% body fat (BIA): 27.3

Neck: 12.8 in

Waist: 29 in

Hips: 37.5 in

Thighs: Right - 23.25 in, Left - 23.25 in

I 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

[Muscle Professor]

You got some great info going in your forum! Those BEI scales can be horrible liars at times.

[Trembriele]

Straight Bridge (reverse plank) : 7, 7, 6

Squat Progression #6 - beginner shrimp squats: 6, 6, 5

Pull-up Progression #3 - eccentric pull-ups: 5, 5, 5

Handstand Push-up Progression #4 - diamond pike push-up: 5, 5, 5

Leg Raise Progression #5 - hanging knee raises: 6, 6, 6

Push-up Progression #6 - elbows in push-ups: 5, 5, 4

Horizontal Pull Progression #4 - inverted rows legs straight : 5, 5, 5

Plank 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.

[Trembriele]

Straight Bridge (reverse plank) : 7, 7, 7

Squat Progression #6 - beginner shrimp squats: 6, 6, 6

Pull-up Progression #3 - eccentric pull-ups: 6, 5, 5

Handstand Push-up Progression #4 - diamond pike push-up: 6, 5, 5

Leg Raise Progression #5 - hanging knee raises: 7, 6, 6

Dip Progression #6 -leg supported: 5, 5, 5

Horizontal Pull Progression #4 - inverted rows legs straight : 6, 5, 5

Plank Progression #7 - arm and leg lift plank:  55 sec (1/2 time each side)

[Trembriele]

Straight Bridge (reverse plank) : 8, 7, 7

Squat Progression #6 - beginner shrimp squats: 7, 6, 6

Pull-up Progression #3 - eccentric pull-ups: 6, 6, 5

Handstand Push-up Progression #4 - diamond pike push-up: 6, 6, 5

Leg Raise Progression #5 - hanging knee raises: 7, 7, 7

Push-up Progression #6 - elbows in push-ups: 5, 5, 5

Horizontal Pull Progression #4 - inverted rows legs straight : 6, 6, 5

Plank 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!

[Trembriele]

Straight Bridge (reverse plank) : 8, 8, 8

Squat Progression #6 - beginner shrimp squats: 7, 7, 6

Pull-up Progression #3 - eccentric pull-ups: 6, 6, 6

Handstand Push-up Progression #4 - diamond pike push-up: 6, 6, 6

Leg Raise Progression #5 - hanging knee raises: 8, 8, 8

Dip Progression #6 -leg supported: 6, 5, 5

Horizontal Pull Progression #4 - inverted rows legs straight : 6, 6, 6

Plank 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!

[Trembriele]

Neck Bridge : 4, 4, 4

Squat Progression #6 - beginner shrimp squats: 7, 7, 7

Pull-up Progression #3 - eccentric pull-ups: 7, 6, 6

Handstand Push-up Progression #4 - diamond pike push-up: 7, 6, 6

Leg Raise Progression #6 - forearm bent leg raises: 4, 4, 4

Push-up Progression #6 - elbows in push-ups: 6, 5, 5

Horizontal Pull Progression #4 - inverted rows legs straight : 7, 6, 6

Plank Progression #7 - arm and leg lift side plank:  35 sec (1/2 time each side)

[Trembriele]

Neck Bridge : 5, 4, 4

Squat Progression #6 - beginner shrimp squats: 8, 7, 7

Pull-up Progression #3 - eccentric pull-ups: 7, 7, 6

Handstand Push-up Progression #4 - diamond pike push-up: 7, 7, 6

Leg Raise Progression #6 - forearm bent leg raises: 5, 4, 4

Dip Progression #6 -leg supported: 6, 6, 5

Horizontal Pull Progression #4 - inverted rows legs straight : 7, 7, 6

Plank 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.

[Trembriele]

Neck Bridge : 5, 5, 4

Squat Progression #6 - beginner shrimp squats: 8, 8, 7

Pull-up Progression #3 - eccentric pull-ups: 7, 7, 7

Handstand Push-up Progression #4 - diamond pike push-up: 7, 7, 7

Leg Raise Progression #6 - forearm bent leg raises: 5, 5, 4

Push-up Progression #6 - elbows in push-ups: 6, 6, 5

Horizontal Pull Progression #4 - inverted rows legs straight : 7, 7, 7

Plank Progression #7 - arm and leg lift side plank:  45 sec (1/2 time each side)

[Trembriele]

Neck Bridge : 5, 5, 5

Squat Progression #6 - beginner shrimp squats: 8, 8, 8

Pull-up Progression #3 - eccentric pull-ups: 8, 7, 7

Handstand Push-up Progression #4 - diamond pike push-up: 8, 7, 7

Leg Raise Progression #6 - forearm bent leg raises: 5, 5, 5

Dip Progression #6 -leg supported: 6, 6, 6

Horizontal Pull Progression #4 - inverted rows legs straight : 8, 7, 7

Plank Progression #7 - arm and leg lift side plank:  50 sec (1/2 time each side)

[Trembriele]

Neck Bridge : 6, 5, 5

Squat Progression #7 - assisted one-legged squats: 4, 4, 4

Pull-up Progression #3 - eccentric pull-ups: 8, 8, 7

Handstand Push-up Progression #4 - diamond pike push-up: 8, 8, 7

Leg Raise Progression #6 - forearm bent leg raises: 6, 5, 5

Push-up Progression #6 - elbows in push-ups: 6, 6, 6

Horizontal Pull Progression #4 - inverted rows legs straight : 8, 8, 7

Plank 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.

[Trembriele]

Neck Bridge : 6, 6, 5

Squat Progression #7 - assisted one-legged squats: 5, 4, 4

Pull-up Progression #3 - eccentric pull-ups: 8, 8, 8

Handstand Push-up Progression #4 - diamond pike push-up: 8, 8, 8

Leg Raise Progression #6 - forearm bent leg raises: 6, 6, 5

Dip Progression #6 -leg supported: 7, 6, 6

Horizontal Pull Progression #4 - inverted rows legs straight : 8, 8, 8

Plank 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.