Trembriele Battles the Free Magic

[Trembriele]

I tried the transition to half-ups today and failed. I managed one on the first set, made it back down, and couldn't get back up. After almost crying, I debated deloading back to the start of negatives, but decided that since my problem was getting back up (the descent was fine) I didn't want to take that route. I decided to compromise and start each set with half-ups, do as many as I can that way, and then finish any remaining reps with assisted up/full negative combinations.

I was surprised by the decline pikes and leg elevated inverted rows and how much I felt it in my legs. I was worried about my arms, especially on the rows since pulling is my weakness, but my arms seemed to feel it less than my legs. The wall plank was awesome and I feel accomplished for having done it. I just need to be careful coming back down.

Neck Bridge : 6, 6, 6

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

Pull-up Progression #3/4 -half-up / negatives pull-ups: h-u1/n3, h-u2/n2, h-u1/n3

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

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

Push-up Progression #6 - elbows in push-ups: 7, 6, 6

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

Plank Progression #8 - wall plank: 30 sec

[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

12-13-2014

More disappointment.

Weight: 140.1 lbs

Neck: 12.8 in

Waist: 29 in

Hips: 37.5 in

Thighs: Right - 23.5 in, Left - 23.5 in

I'm not surprised by the thighs, I can tell my pants feel tighter there and I've really been working them lately. My pants feel looser at the waist though, and that measurement hasn't changed. I have stopped using the BIA on my scale as I don't think it's accurate and it just makes me depressed.

I think I've been consuming more calories than I think I've been, but cutting them more isn't sustainable for me, and I'm not willing to go there. I swear I can *see* changes in definition, and I'm fine staying the size I am if I can reduce fat. I am also making strength gains. I know that recomp is a slow process and I need to stay the course.

[Trembriele]

I'm feeling more positive today. I managed to do two "full" half-ups per set before switching to the assisted/negative combo.

Neck Bridge : 7, 6, 6

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

Pull-up Progression #4/3 -half-up / negatives pull-ups: h-u2/n3, h-u2/n3, h-u2/n3

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

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

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

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

Plank Progression #8 - wall plank: 35 sec

[Trembriele]

Neck Bridge : 7, 7, 6

Squat Progression #7 - assisted one-legged squats: 6, 5, 4

Pull-up Progression #4/3 -half-up / negatives pull-ups: h-u2/n4, h-u2/n4, h-u2/n4

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

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

Push-up Progression #6 - elbows in push-ups: 7, 7, 6

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

Plank Progression #8 - wall plank: 40 sec

[Trembriele]

Neck Bridge : 7, 7, 7

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

Pull-up Progression #3+ - assisted up/full negative: 7, 7, 7

Handstand Push-up Progression #5 - decline pike push-up: 5, 5, 5q

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

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

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

Plank Progression #8 - wall plank: 45 sec

[Trembriele]

Neck Bridge : 8, 7, 7

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

Pull-up Progression #3+ - assisted up/full negative: 4, 4, 4

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

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

Push-up Progression #6 - elbows in push-ups: 7, 7, 7

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

Plank Progression #8 - wall plank: 50 sec

[Trembriele]

Neck Bridge : 8, 8, 7

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

Pull-up Progression #3+ - assisted up/full negative: 5, 4, 4

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

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

Dip Progression #6 -leg supported: 8, 7, 7

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

Plank Progression #8 - wall plank: 55 sec

[Trembriele]

Neck Bridge : 8, 8, 8

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

Pull-up Progression #3+ - assisted up/full negative: 5, 5, 4

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

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

Push-up Progression #6 - elbows in push-ups: 8, 7, 7

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

Plank Progression #8 - wall plank: 60 sec

[Trembriele]

Full Back Bridge : 4, 4, 4

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

Pull-up Progression #3+ - assisted up/full negative: 5, 5, 5

Handstand Push-up Progression #5 - decline pike push-up: 7, 6, 6

Leg Raise Progression #7 - hanging bent leg raises: 4, 4, 4

Dip Progression #6 -leg supported: 8, 8, 7

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

Crow Stand: 60 sec of work, rocking, balance with one leg on ground, maybe a few second in full pose before almost face planting

I moved up today in the back bridge, leg raises, and planks. Since I was at the end of the plank progression and I'm not ready for any of the other ancillary progressions, I went with crow. I need to decide whether to leave it at the end, or move it to just after the warm-up with the back bridges. I would like at some point to start working back levers, but I think it would involve investing in a set of rings. The rings would open up a whole other set of possibilities when I have the strength though . . .

[Trembriele]

Full Back Bridge : 5, 4, 4

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

Pull-up Progression #3+ - assisted up/full negative: 6, 5, 5

Handstand Push-up Progression #5 - decline pike push-up: 7, 7, 6

Leg Raise Progression #7 - hanging bent leg raises: 5, 4, 4

Push-up Progression #6 - elbows in push-ups: 8, 8, 7

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

Crow Stand: 60 sec of work, balance with one leg on ground (about 30 seconds a leg), maybe a few second in full pose

[Trembriele]

Full Back Bridge : 5, 5, 4

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

Pull-up Progression #3+ - assisted up/full negative: 6, 6, 5

Handstand Push-up Progression #5 - decline pike push-up: 7, 7, 7

Leg Raise Progression #7 - hanging bent leg raises: 5, 5, 4

Dip Progression #6 -leg supported: 8, 8, 8

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

Crow Stand: 60 sec of work, balance with one leg on ground (about 30 seconds a leg), maybe a few second in full pose before almost face planting

I finished a progression on squats and dips today! Now I just have to figure out how the heck to accomplish the balance assisted one-legged squats. Maybe a towel around a doorknob? I don't know that it will be high enough though. Perhaps I need to find something long enough to loop around my pull-up bar.

[Trembriele]

Full Back Bridge : 5, 5, 5

Squat Progression #8 - balance assisted one-legged squats: 4, 4, 4

Pull-up Progression #3+ - assisted up/full negative: 6, 6, 6

Handstand Push-up Progression #5 - decline pike push-up: 8, 7, 7

Leg Raise Progression #7 - hanging bent leg raises: 5, 5, 5

Push-up Progression #6 - elbows in push-ups: 8, 8, 8

Horizontal Pull Progression #5 - inverted rows, one leg extended : 8, 7, 7

Crow Stand: 60 sec of work, balance with one leg on ground (about 30 seconds a leg), maybe a few second in full pose before almost face planting

[Trembriele]

Full Back Bridge : 6, 5, 5

Squat Progression #8 - balance assisted one-legged squats: 5, 4, 4

Pull-up Progression #3+ - assisted up/full negative: 7, 6, 6

Handstand Push-up Progression #5 - decline pike push-up: 8, 8, 7

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

Dip Progression #7 - one leg supported: 4, 4, 4

Horizontal Pull Progression #5 - inverted rows, one leg extended : 8, 8, 7

Crow Stand: 60 sec of work, balance with one leg on ground toes barely touching

Cool down including splits practice

[Muscle Professor]

Great info in your last few days posts, also good job on not face planting. The splits is some thing I'm working on as well right now so I would like to here more about how your going about hitting that goal.

[Trembriele]

Great info in your last few days posts, also good job on not face planting. The splits is some thing I'm working on as well right now so I would like to here more about how your going about hitting that goal.

Thanks! I'm still not balancing with both legs off the ground, but realistically, it's at the end of my workout and I'm tired. I'm considering moving it to the front, but don't want to wear myself out before the pull-ups.

I'll give more details about the splits in my challenge log, but basically after the rest of my cool down stretches I add 3 main stretches and then the split practice/attempt:

one leg on 'barre' (thigh high table), reach towards toe with not hands, if possible hold toes and rest head on knee - alternate sides

On floor, front leg tucked, back leg straight back, stretch forward with hands - alternate sides (I can rest both arms straight out and my forehead on the floor here)

On floor, back leg tucked, front leg out, stretch forward (hold toes if possible) - alternate sides. This one is harder because my knees won't bend all the way into kneeling , so I can't really tuck my back leg all the way, but since the main focus is on stretching the front it's okay

Side split attempts- both legs out if possible, otherwise bend the back knee, support your weight with your arms and ease into it slowly. Keep your upper body centered and don't lean forward or back.

(No center split work yet, I might add later)

[0gravity]

Full Back Bridge : 6, 5, 5

Squat Progression #8 - balance assisted one-legged squats: 5, 4, 4

Pull-up Progression #3+ - assisted up/full negative: 7, 6, 6

Handstand Push-up Progression #5 - decline pike push-up: 8, 8, 7

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

Dip Progression #7 - one leg supported: 4, 4, 4

Horizontal Pull Progression #5 - inverted rows, one leg extended : 8, 8, 7

Crow Stand: 60 sec of work, balance with one leg on ground toes barely touching

Cool down including splits practice

 

Killing it!

[Trembriele]

Full Back Bridge : 6, 6, 5

Squat Progression #8 - balance assisted one-legged squats: 5, 5, 4

Pull-up Progression #3+ - assisted up/full negative: 7, 7, 6

Handstand Push-up Progression #5 - decline pike push-up: 8, 8, 8

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

Push-up Progression #7 - diamond push-ups: 4, 4, 4 (Last time I attempted these when I was doing YAYOG, I got down for one and couldn't get back up, so I know I am definitely making progress)

Horizontal Pull Progression #5 - inverted rows, one leg extended : 8, 8, 8

Crow Stand: 60 sec of work, balance with one leg on ground (about 30 seconds a leg), I got a few seconds in full pose, but had trouble keeping my legs high enough

Cool down including splits practice - full split with left front, but not resting comfortably enough (or long enough) that I'm going to call it; right leg front still an inch or two off the ground

[Trembriele]

Full Back Bridge : 6, 6, 6

Squat Progression #8 - balance assisted one-legged squats: 5, 5, 5

Pull-up Progression #3+ - assisted up/full negative: 7, 7, 7

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

Leg Raise Progression #7 - hanging bent leg raises: 6, 6, 6

Dip Progression #7 - one leg supported: 5, 4, 4

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

Crow Stand: 60 sec of work, balance with one leg on ground (about 30 seconds a leg), I got a few seconds in full pose, but had trouble keeping my legs high enough

Cool down including splits practice

[Trembriele]

Full Back Bridge : 7, 6, 6

Squat Progression #8 - balance assisted one-legged squats: 6, 5, 5

Pull-up Progression #3+ - assisted up/full negative: 8, 7, 7

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

Leg Raise Progression #7 - hanging bent leg raises: 7, 6, 6

Push-up Progression #7 - diamond push-ups: 5, 4, 4

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

Crow Stand: I'm coming down sick and didn't feel up to adding this piece in today. It'll be back when I can breathe through my nose again.

Cool down including splits practice

[Muscle Professor]

Get well soon.

[Trembriele]

Get well soon.

Thanks! I started the Neti pot, meds, fluids, and extra fruits and veggies - but the workout was not a good idea. I think I'll be resting the rest of the week.

Sent from my iPhone using Tapatalk

[Trembriele]

I did not move up on every progression due to my week off from illness. I managed to hold steady with previous gains though. I didn't even try on the squats and pull ups since those are so taxing for me. I will on Thursday though.

Full Back Bridge : 7, 6, 6

Squat Progression #8 - balance assisted one-legged squats: 6, 5, 5

Pull-up Progression #3+ - assisted up/full negative: 8, 7, 7

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

Leg Raise Progression #7 - hanging bent leg raises: 7, 7, 6

Push-up Progression #7 - diamond push-ups: 5, 5, 4

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

Crow Stand: 60 sec of work, balance with one leg on ground (about 30 seconds a leg), I got a few seconds in full pose, but had trouble keeping my legs high enough

Cool down including splits practice

[Trembriele]

Full Back Bridge : 7, 7, 6

Squat Progression #8 - balance assisted one-legged squats: 6, 6, 5

Pull-up Progression #3+ - assisted up/full negative: 8, 8, 7

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

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

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

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

Crow Stand: 60 sec of work. Using Nymeria's video advice I tried starting from a slightly elevated position and I was able to get 30 seconds in pose with my toes pointed, but still touching the yoga blocks. I think I may need to place my hands out further and balance more forward.

Cool down including splits practice - full and comfortable split on the left for 30 seconds (now working on toe flexion), all the way down on the right, but still hand supported body weight

[Trembriele]

Full Back Bridge : 7, 7, 7

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

Pull-up Progression #3+ - assisted up/full negative: 8, 8, 8

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

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

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

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

Crow Stand: 60 sec of work. Using Nymeria's video advice I tried starting from a slightly elevated position and I was able to get 10 seconds in pose a few times with legs fully in the air

Cool down including splits practice - full and comfortable split on the left for 30 seconds (now working on toe flexion), all the way down on the right, able to remove hand support for last 15 seconds

[Trembriele]

I made a progression in the pull-ups today! Granted it's to the 1/2 chin-up, not the 1-2 pull-up, but it's progress!

Full Back Bridge : 8, 7, 7

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

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

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

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

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

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

Crow Stand: 60 sec of work. Using Nymeria's video advice I tried starting from a slightly elevated position and I was able to get 10 seconds in pose a few times with legs fully in the air

Cool down including splits practice - full and comfortable split on the left for 30 seconds (now working on toe flexion). I was able to slide right in with no hesitation. I made it all the way down on the right, able to remove hand support for last 15 seconds - but comfortable