Trembriele Battles the Free Magic

[Trembriele]

Full Back Bridge : 8, 8, 7

Squat Progression #8 - balance assisted one-legged squats: 7, 7, 6

Pull-up Progression #-4 - (top) half chin-up: 4, 4, 3

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

Leg Raise Progression #7 - hanging bent leg raises: 8, 8, 8

Push-up Progression #7 - diamond push-ups: 6, 5, 5

Horizontal Pull Progression #6 - inverted rows, legs elevated: 6, 6, 6

Crow Stand: 60 sec of work with abject failure. I'm going to chalk it up to my pathetically low calorie intake yesterday due to intestinal distress and try again next time.

Cool down including splits practice - full and comfortable split on the left for 30 seconds. I was able to slide right in with no hesitation and put my arms in the air. I made it all the way down on the right, able to remove hand support for last 15 seconds, but it didn't feel as comfortable as last time.

[Trembriele]

Full Back Bridge : 8, 8, 8

Squat Progression #8 - balance assisted one-legged squats: 7, 7, 7

Pull-up Progression #-4 - (top) half chin-up: 4, 4, 4

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

Leg Raise Progression #8 - forearm straight leg raises: 4, 4, 4

Dip Progression #7 - one leg supported: 6, 6, 5

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

Crow Stand: 60 sec of work - I got up for a few seconds a few time from the blocks, but still couldn't lift my leg all the way up, I think part of it is tied arms at the end of a workout and part of it is leg strength. I tried it without the blocks and managed to get into pose for a few (if that) seconds before face plant. If I want to make progress I need to move this to the beginning, so now it's down to cutting it, or moving it to after the warm-up. I think crow may become a goal in my next challenge, but I'm going to give it a rest until then and think about it.

Cool down including splits practice - full and comfortable split on the left for 30 seconds. I was able to slide right in with no hesitation and put my arms in the air. I made it all the way down on the right, able to remove hand support immediately. It was more comfortable, but not completely comfortable like the left.

[Trembriele]

Wall Walk Down Back Bridge : 4, 4, 4

Squat Progression #8 - balance assisted one-legged squats: 8, 7, 7

Pull-up Progression #-4 - (top) half chin-up: 5, 4, 4

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

Leg Raise Progression #8 - forearm straight leg raises: 5, 4, 4

Push-up Progression #7 - diamond push-ups: 6, 6, 5

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

Cool down including splits practice - full and comfortable split on the left for 30 seconds. I was able to slide right in with no hesitation and put my arms in the air. I made it all the way down on the right, able to remove hand support immediately. It was more comfortable, but not completely comfortable like the left.

[Trembriele]

Wall Walk Down Back Bridge : 5, 4, 4

Squat Progression #8 - balance assisted one-legged squats: 8, 8, 7

Pull-up Progression #-4 - (top) half chin-up: 5, 5, 4

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

Leg Raise Progression #8 - forearm straight leg raises: 5, 5, 4

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

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

[Trembriele]

Wall Walk Down Back Bridge : 5, 5, 4

Squat Progression #8 - balance assisted one-legged squats: 8, 8, 8

Pull-up Progression #-4 - (top) half chin-up: 5, 5, 5

Handstand Push-up Progression #6 - decline pike diamond push-up: 8, 7, 7

Leg Raise Progression #8 - forearm straight leg raises: 5, 5, 5

Push-up Progression #7 - diamond push-ups: 6, 6, 6

Horizontal Pull Progression #6 - inverted rows, legs elevated: 8, 7, 7

[Trembriele]

Wall Walk Down Back Bridge : 5, 5, 5

Squat Progression #8 deload - balance assisted one-legged squats renewed focus on form: 4, 4, 4 (after epic fail to transition to weight balanced one-legged squats)

Pull-up Progression #-4 - (top) half chin-up: 4, 3, 3

Handstand Push-up Progression #6 - decline pike diamond push-up: 8, 8, 7

Leg Raise Progression #8 - forearm straight leg raises: 6, 5, 5

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

Horizontal Pull Progression #6 - inverted rows, legs elevated: 8, 8, 7

[Trembriele]

Wall Walk Down Back Bridge : 6, 5, 5

Squat Progression #8 deload - balance assisted one-legged squats renewed focus on form: 5, 4, 4

Pull-up Progression #-4 - (top) half chin-up: 4, 4, 3

Handstand Push-up Progression #6 - decline pike diamond push-up: 8, 8, 8

Leg Raise Progression #8 - forearm straight leg raises: 6, 6, 5

Push-up Progression #7 - diamond push-ups: 7, 6, 6

Horizontal Pull Progression #6 - inverted rows, legs elevated: 8, 8, 8

[Trembriele]

Wall Walk Down Back Bridge : 6, 6, 5

Squat Progression #8 deload - balance assisted one-legged squats renewed focus on form: 5, 5, 4

Pull-up Progression #-4 - (top) half chin-up: 4, 4, 4

Handstand Push-up Progression #7 - wall bent-waist pike push-up: 4, 4, 4

Leg Raise Progression #8 - forearm straight leg raises: 6, 6, 6

Push-up Progression #7 - diamond push-ups: 7, 6, 6

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

Horizontal Pull Progression #7 - inverted rows, legs elevated, one leg extended: 4, 4, 4

Man was yesterday Fat Tuesday - lasagna and two fastnachts. I was pleasantly surprised with my transition to the wall handstand push-ups once I realize that the higher I got my legs, the easier it was.

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[Trembriele]

Wall Walk Down Back Bridge : 6, 6, 6

Squat Progression #8 deload - balance assisted one-legged squats renewed focus on form: 5, 5, 5

Pull-up Progression #-4 - (top) half chin-up: 5, 4, 4

Handstand Push-up Progression #7 - wall bent-waist pike push-up: 5, 4, 4

Leg Raise Progression #8 - forearm straight leg raises: 7, 6, 6

Push-up Progression #7 - diamond push-ups: 7, 7, 6

Horizontal Pull Progression #7 - inverted rows, legs elevated, one leg extended: 5, 4, 4

[Trembriele]

Wall Walk Down Back Bridge : 7, 6, 6

Squat Progression #8 deload - balance assisted one-legged squats renewed focus on form: 6, 5, 5

Pull-up Progression #-4 - (top) half chin-up: 5, 5, 4

Handstand Push-up Progression #7 - wall bent-waist pike push-up: 5, 5, 4

Leg Raise Progression #8 - forearm straight leg raises: 7, 7, 6

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

Horizontal Pull Progression #7 - inverted rows, legs elevated, one leg extended: 5, 5, 4

[Trembriele]

Wall Walk Down Back Bridge : 7, 7, 6

Squat Progression #8 deload - balance assisted one-legged squats renewed focus on form: 6, 6, 5

Pull-up Progression #-4 - (top) half chin-up: 5, 5, 5

Handstand Push-up Progression #7 - wall bent-waist pike push-up: 5, 5, 5

Leg Raise Progression #8 - forearm straight leg raises: 7, 7, 7

Push-up Progression #7 - diamond push-ups: 7, 7, 7

Horizontal Pull Progression #7 - inverted rows, legs elevated, one leg extended: 5, 5, 5

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[Trembriele]

Wall Walk Down Back Bridge : 7, 7, 7

Squat Progression #8 deload - balance assisted one-legged squats renewed focus on form: 6, 6, 6

Pull-up Progression #-4 - (top) half chin-up: 6, 5, 5

Handstand Push-up Progression #7 - wall bent-waist pike push-up: 6, 5, 5

Leg Raise Progression #8 - forearm straight leg raises: 8, 7, 7

Dip Progression #7 - one leg supported: 8, 7, 7

Horizontal Pull Progression #7 - inverted rows, legs elevated, one leg extended: 6, 5, 5

ETA some narrative comments.

The end of last week I had developed a twitch in my left lower eyelid. I think it was due to lack of sleep and it was gone on Saturday morning. I need to watch sleep because I know it will affect my recovery.

I almost didn't finish the half-chin-ups because I got this incredibly tight knot in my left shoulder part way through that caused me to almost lose my grip. I finished it out, worked it loose a little (not too much mid-workout though) and kept going. Post workout I really massaged and rubbed out those knots. I'll give it another once over tomorrow.

In the first few sets right after the wall bent-waist pike push-ups I get some cracking my my wrists and shoulders. It's not painful though.

[Trembriele]

Wall Walk Down Back Bridge : 8, 7, 7

Squat Progression #8 deload - balance assisted one-legged squats renewed focus on form: 7, 6, 6

Pull-up Progression #-4 - (top) half chin-up: 6, 6, 5

Handstand Push-up Progression #7 - wall bent-waist pike push-up: 6, 6, 5

Leg Raise Progression #8 - forearm straight leg raises: 8, 8, 7

Push-up Progression #7 - diamond push-ups: 8, 7, 7

Horizontal Pull Progression #7 - inverted rows, legs elevated, one leg extended: 6, 6, 5

[Trembriele]

Wall Walk Down Back Bridge : 8, 8, 7

Squat Progression #8 deload - balance assisted one-legged squats renewed focus on form: 7, 7, 6

Pull-up Progression #-4 - (top) half chin-up: 6, 6, 6

Handstand Push-up Progression #7 - wall bent-waist pike push-up: 6, 6, 6

Leg Raise Progression #8 - forearm straight leg raises: 8, 8, 8

Dip Progression #7 - one leg supported: 8, 8, 7

Horizontal Pull Progression #7 - inverted rows, legs elevated, one leg extended: 6, 6, 6

[Trembriele]

I'm going to wind up deloading the pull-up progression again because #7 in the first set was more of an attempt and lacked good form. I don't feel too bad about it because last time I needed to do the same thing I progressed further on the following build-up. As long as I keep at it (and watch food and sleep) I'll eventually get to where I want to be.

Wall Walk Down Back Bridge : 8, 8, 8

Squat Progression #8 deload - balance assisted one-legged squats renewed focus on form: 7, 7, 7

Pull-up Progression #-4 - (top) half chin-up: 7, 6, 6

Handstand Push-up Progression #7 - wall bent-waist pike push-up: 7, 6, 6

Leg Raise Progression #9 - hanging straight leg raises: 4, 4, 4

Push-up Progression #7 - diamond push-ups: 8, 8, 7

Horizontal Pull Progression #7 - inverted rows, legs elevated, one leg extended: 7, 6, 6

[Trembriele]

Tuesday I had an aura. Migraine started Wednesday and lasted into this morning. I made it through the day at school Wednesday hanging on by a thread and took today to stay home and sleep. I still had the migraine at 4:30 am, but the pain was gone by 10 am. I usually get a lingering tiredness after, so I spent the rest of the day on the couch. I did get in my workout today (I skipped Tuesday due to the aura) but will ask hubs to rub out my neck and shoulders tonight to help prevent issues. The big test tomorrow will be inservice in the afternoon since it's unlikely they'll respond to my request to turn off all the fluorescent lights in the cafeteria.

I did deload the pull-up progression today and felt nice and strong on the half-chin-ups I did do. I went deeper than 90 degrees and felt strong and steady coming back up.

Summary:

Wall Walk Up Back Bridge : 4, 4, 4

Squat Progression #8 deload - balance assisted one-legged squats renewed focus on form: 8, 7, 7

Pull-up Progression #-4 - (top) half chin-up: 4, 4, 4

Handstand Push-up Progression #7 - wall bent-waist pike push-up: 7, 7, 6

Leg Raise Progression #9 - hanging straight leg raises: 5, 4, 4

Dip Progression #7 - one leg supported: 8, 8, 8

Horizontal Pull Progression #7 - inverted rows, legs elevated, one leg extended: 7, 7, 6

[Trembriele]

It turns out the migraine was the warning sign that I was developing a cold. The last time this happened, I ignored the warning signs and got my workout in anyhow - I wound up being very ill for at least a week. Today is supposed to be a workout day, but I'm having chest tightness and sinus pain, so I'm going to rest and push fluids instead. I may workout tomorrow; we'll see how I'm feeling. I want to be well enough to get my allergy injection on schedule, or the allergies will get bad and a make everything else that much worse.

[Trembriele]

I took a week off due to the cold and today was my first day back. I made progress in every progression except the pull-ups, but the struggle was real. I seem to be feeling it more than I would have before the break. It is not helping that the post nasal drip interfered with breathing, but I'm glad to be back into my routine!

Wall Walk Up Back Bridge : 5, 4, 4

Squat Progression #8 deload - balance assisted one-legged squats renewed focus on form: 8, 8, 7

Pull-up Progression #-4 - (top) half chin-up: 3, 3, 3

Handstand Push-up Progression #7 - wall bent-waist pike push-up: 7, 7, 7

Leg Raise Progression #9 - hanging straight leg raises: 5, 5, 4

Push-up Progression #7 - diamond push-ups: 8, 8, 8

Horizontal Pull Progression #7 - inverted rows, legs elevated, one leg extended: 7, 7, 7

[Trembriele]

Wall Walk Up Back Bridge : 5, 5, 4

Squat Progression #9 - weight assisted one-legged squats: 3, 2, 2

Pull-up Progression #-4 - (top) half chin-up: 4, 3, 3

Handstand Push-up Progression #7 - wall bent-waist pike push-up: 8, 7, 7

Leg Raise Progression #9 - hanging straight leg raises: 5, 5, 5

Dip Progression #8 - jumping eccentric: 4, 4, 4

Horizontal Pull Progression #7 - inverted rows, legs elevated, one leg extended: 8, 8, 7

[Trembriele]

Wall Walk Up Back Bridge : 5, 5, 5

Squat Progression #9 - weight assisted one-legged squats: 3, 3, 2

Pull-up Progression #-4 - (top) half chin-up: 4, 4, 3

Handstand Push-up Progression #7 - wall bent-waist pike push-up: 8, 8, 7

Leg Raise Progression #9 - hanging straight leg raises: 6, 5, 5

Push-up Progression #8 - uneven push-ups: 4, 4, 4

Horizontal Pull Progression #7 - inverted rows, legs elevated, one leg extended: 8, 8, 8

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[Trembriele]

There was so much win today followed by so much fail.

Wall Walk Up Back Bridge : 6, 5, 5 I'm starting to be able to come off the wall lower and lower and use my core strength to bend upright

Squat Progression #9 - weight assisted one-legged squats: 3, 3, 3

Pull-up Progression #-4 - (top) half chin-up: 4, 4, 4

Handstand Push-up Progression #7 - wall bent-waist pike push-up: 8, 8, 8 - I finished this progression today! This one wound up being easier than I was afraid it would be. I am very anxious about what is coming next though.

Leg Raise Progression #9 - hanging straight leg raises: 6, 6, 5

Dip Progression #8 - jumping eccentric: 5, 4, 4 - These are so much harder than I thought they would be. Up until this progression the dips have been easier than the push-ups. On this level the uneven push-ups are easier than the dips.

Horizontal Pull Progression #8 - tuck knees, front lever rows: *epic fail. From my pull-up bar I couldnt get rotated into position. Trying to use my wooden bar npon the backs of two chairs I couldnt even get off the ground. Then I tried just to hold a front lever tuck and couldn't get rotated or hold for more than ten seconds while trying to rotate. I'm wondering if suspending gymnastics rings from my pull-up bar would lower be enough that I can rotate my legs. I think with my arms being so high, I don't have the strength yet to pull myself high enough to get my legs tucked. I also think maybe working on the tuck part is key.

Advice anyone?

[Trembriele]

Based on the difficulty I've been having progressiving and the constant exhaustion lately I'm going to change things up and move to a split routine. I took my current reps and divided them out into 5 sets - I'll continue to add one rep each time (until moving up to the next difficulty level for each exercise at 5 x 5) but spread over 5 sets with a 3 minute (as opposed to 2 minute) rest between. I'm hoping that this move to a more strength based routine will help me over the hump.

Push Day

Squat Progression #9 - weight assisted one-legged squats: 2, 2, 2, 2, 1

Handstand Push-up Progression #7 - wall bent-waist pike push-up: 5, 5, 5, 5, 5

Leg Raise Progression #9 - hanging straight leg raises: 3, 3, 3, 3, 3

Push-up Progression #8 - uneven push-ups: 3, 3, 2, 2, 2

[Trembriele]

Pull

Wall Walk Up Back Bridge : 4, 3, 3, 3, 3

Pull-up Progression #-4 - (top) half chin-up: 2, 2, 2, 1, 1

Horizontal Pull Progression #7 leg elevated, one left extended 1, 1, 1, 1, 1

Front Lever Plank - Fail - I can hang, I can tuck my legs, I cannot rotate back into anything resembling a plank

[Trembriele]

Push Day

Squat Progression #9 - weight assisted one-legged squats: 2, 2, 2, 2, 2

Handstand Push-up Progression #8 - wall bent-waist diamond pike push-up: 1, 1, 1, 1, 1

Leg Raise Progression #9 - hanging straight leg raises: 4, 3, 3, 3, 3

Dip Progression #8 - jumping eccentric: 3, 3, 3, 3, 2

[Trembriele]

Pull Day

Wall Walk Up Back Bridge : 4, 4, 3, 3, 3

Pull-up Progression #-4 - (top) half chin-up: 2, 2, 2, 2, 1

Back lever 1st 1/3 (legs tucked from ground to behind bar then straighten)- 1, 1, 1, 1, 1