Trembriele Battles the Free Magic

[Trembriele]

Assisted squat (6, 6, 6)

Flat knee raises (6, 6, 6)

 

Leg assisted (very) pull-up (6, 6, 6)

Incline pike push-up (6, 6, 6)

 

Vertical pulls (6, 6, 6)

Wall push-ups (5, 5, 5)

 

Kneeling plank 60  seconds

[Trembriele]

Run, Zombies! C25K day 1: 3.02 KM; 39:21

[Trembriele]

Assisted squat (7, 6, 6)

Flat knee raises (7, 6, 6)

 

Leg assisted (very) pull-up (7, 6, 6)

Incline pike push-up (7, 6, 6)

 

Vertical pulls (7, 6, 6)

Bent knee bench dips (5, 5, 5)

 

Kneeling side plank 30  seconds

[Trembriele]

ZR: C25K W1D2 3.19 KM 39:09

[Trembriele]

Assisted squat (7, 7, 6)

Flat knee raises (7, 7, 6)

 

Leg assisted (very) pull-up (7, 7, 6)

Incline pike push-up (7, 7, 6)

 

Vertical pulls (7, 7, 6)

Wall push-ups (6, 5, 5) 

 

Kneeling side plank 35  seconds

[Trembriele]

ZR! C25K w1d3: 3:05 KM 35:54

[Trembriele]

Assisted squat (7, 7, 7)

Flat knee raises (7, 7, 7)

 

Leg assisted (very) pull-up (7, 7, 7)

Incline pike push-up (7, 7, 7)

 

Vertical pulls (7, 7, 7)

Bent knee bench dips (6, 5, 5)

 

Kneeling side plank 40  seconds

[Trembriele]

ZR! C25K w2d1 2.92 KM 35:55

[Trembriele]

Assisted squat (8, 7, 7)

Flat knee raises (8, 7, 7)

 

Leg assisted (very) pull-up (8, 7, 7)

Incline pike push-up (8, 7, 7)

 

Vertical pulls (8, 7, 7)

Wall push-ups (6, 6, 5) 

 

Kneeling side plank 45  seconds

[Trembriele]

ZR! C25K w2 d2: 3.34 KM 38:39

[Trembriele]

Assisted squat (8, 8, 7)

Flat knee raises (8, 8, 7)

 

Leg assisted (very) pull-up (8, 8, 7)

Incline pike push-up (8, 8, 7)

 

Vertical pulls (8, 8, 7)

Bent knee bench dips (6, 6, 5)

 

Kneeling side plank 50  seconds

 

My knee has been bothering me since starting C25K; I’m taking tomorrow as a rest day and doing my strength on Tuesday.  I’ll try running again on Wednesday.

[Trembriele]

Assisted squat (8, 8, 8)

Flat knee raises (8, 8, 8)

 

Leg assisted (very) pull-up (8, 8, 8)

Incline pike push-up (8, 8, 8)

 

Vertical pulls (8, 8, 8)

Wall push-ups (6, 6, 6)

 

Kneeling side plank 55  seconds

[Trembriele]

Attempted ZR! today, but my knees were not happy.  After what happened with my back, I’m not willing to push into something that could cause injury.  I’m going to switch to HIIT on my indoor bike until I can talk to my friend who’s a DPT. 

[Trembriele]

Deep assisted squat (4, 4, 4)

Flat bent leg raises (4, 4, 4)

 

Leg assisted (moderately) pull-up (4, 4, 4)

Incline pike diamond push-up (4, 4, 4)

 

Vertical pulls with towel (4, 4, 4)

Bent knee bench dips (6, 6, 6)

 

Kneeling side plank 60 seconds

[Trembriele]

Deep assisted squat (5, 4, 4)

Flat bent leg raises (5, 4, 4)

 

Leg assisted (moderately) pull-up (5, 4, 4)

Incline pike diamond push-up (5, 4, 4)

 

Vertical pulls with towel (5, 4, 4)

Wall push-ups (7, 6, 6) 

 

Plank 30 seconds

[Trembriele]

Deep assisted squat (5, 5, 4)

Flat bent leg raises (5, 5, 4)

 

Leg assisted (moderately) pull-up (5, 5, 4)

Incline pike diamond push-up (5, 5, 4)

 

Vertical pulls with towel (5, 5, 4)

Bent knee bench dips (7, 6, 6)

 

Plank 35 seconds

[Trembriele]

Deep assisted squat (5, 5, 5)

Flat bent leg raises (5, 5, 5)

 

Leg assisted (moderately) pull-up (5, 5, 5)

Incline pike diamond push-up (5, 5, 5)

 

Vertical pulls with towel (5, 5, 5)

Wall push-ups (7, 7, 6)

 

Plank 40 seconds

[Trembriele]

Deep assisted squat (6, 5, 5)

Flat bent leg raises (6, 5, 5)

 

Leg assisted (moderately) pull-up (6, 5, 5)

Incline pike diamond push-up (6, 5, 5)

 

Vertical pulls with towel (6, 5, 5)

Bent knee bench dips (7, 7, 6)

 

Plank 45 seconds

[Trembriele]

Deep assisted squat (6, 6, 5)

Flat bent leg raises (6, 6, 5)

 

Leg assisted (moderately) pull-up (6, 6, 5)

Incline pike diamond push-up (6, 6, 5)

 

Vertical pulls with towel (6, 6, 5)

Wall push-ups (7, 7, 7) 

 

Plank 50 seconds

[Trembriele]

Deep assisted squat (6, 6, 6)

Flat bent leg raises (6, 6, 6)

 

Leg assisted (moderately) pull-up (6, 6, 6)

Incline pike diamond push-up (6, 6, 6)

 

Vertical pulls with towel (6, 6, 6)

Bent knee bench dips (7, 7, 7)

 

Plank 55 seconds

[Trembriele]

Deep assisted squat (7, 6, 6)

Flat bent leg raises (7, 6, 6)

 

Leg assisted (moderately) pull-up (7, 6, 6)

Incline pike diamond push-up (7, 6, 6)

 

Vertical pulls with towel (7, 6, 6)

Wall push-ups (8, 7, 7) 

 

Plank 60 seconds

[Trembriele]

Deep assisted squat (7, 7, 6)

Flat bent leg raises (7, 7, 6)

 

Leg assisted (moderately) pull-up (7, 7, 6)

Incline pike diamond push-up (7, 7, 6)

 

Vertical pulls with towel (7, 7, 6)

Bent knee bench dips (8, 7, 7)

 

Side plank 30 seconds

[Trembriele]

Deep assisted squat (7, 7, 7)

Flat bent leg raises (7, 7, 7)

 

Leg assisted (moderately) pull-up (7, 7, 7)

Incline pike diamond push-up (7, 7, 7)

 

Vertical pulls with towel (7, 7, 7)

Wall push-ups (8, 8, 7) 

 

Side plank 35 seconds

[Trembriele]

Deep assisted squat (8, 7, 7)

Flat bent leg raises (8, 7, 7)

 

Leg assisted (moderately) pull-up (8, 7, 7)

Incline pike diamond push-up (8, 7, 7)

 

Vertical pulls with towel (8, 7, 7)

Bent knee bench dips (8, 8, 7)

 

Side plank 40 seconds

[Trembriele]

Deep assisted squat (8, 8, 7)

Flat bent leg raises (8, 8, 7)

 

Leg assisted (moderately) pull-up (8, 8, 7)

Incline pike diamond push-up (8, 8, 7)

 

Vertical pulls with towel (8, 8, 7)

Wall push-ups (8, 8, 8) 

 

Side plank 45 seconds