Galen's Daily Battle with Himself

[Galen]

2017-01-31 tue

# morning mobility

# training 1

stretching
- front split: check
- side split: will take some time
- bridge: ok but not great

# training 2

3x
hang from bar
finger extensor with rubber band

[Galen]

2017-02-01 wed

# morning mobility

# training 1

inverted rows on rings
7/7/7/7/5 in 7 min

push ups
10/10/10/10/7 in 7 min

pistol
2 reps +12 kg
1 rep +16 kg

test kettlebell swings with 12 kg

3x circle:
hanging
chinnies
shoulder bridge
crunch
calf raise
shin raise


# training 2

stationary bike 20 min @135 bpm

#comments:
- new row technique: from pronated grip externally rotate arm to neutral grip while pulling up = easier
- new push up technique: more rigid, forearms stay vertical -> more forward lean = harder

[Galen]

2017-02-02 thu

 

nothing. lack of sleep and migraine.

2017-02-03 fri

# mobility

# training 1

partial pull ups, kneeling start @~90° elbow
14 x 2 reps in 7 min

push ups, feet elevated ~1 meter
5 x 6 reps in 7 min

pistols
10/8/6 in 7 min

circle

x2
hanging
finger extension with rubber band
crunches
shoulder bridge
neck iso front/back
calf raise
shin raise

# training 2

stationary bike 20 min @ 135 bpm

[Galen]

2017-02-04 sat

nothing

2017-02-05 sun

# mobility

# stretching

# misc:

some passive and active hanging
some single pull ups
trying nordic hamstring curl


Next week:

- Working on Headstand push ups, trying to achieve handstand push ups
- training active hanging = straight arm scapula pull ups (Ido Portal) several times a day
- training for nordic hamstring curl (aka russian curl), taking it easier on pistols
- using isometric pull up holds instead of pull up partials. This is a test to see how top position holds affect my pull up. I do not think the partial pull ups helped much.

[Galen]

2017-02-06 mon

# no morning routine - time constraints

# training 1

Headstand push ups @wall
12 x 1 rep in 7 min

4x superset:
pull up - top position hold
nordic hamstring curl - hand assisted negatives

pistols
10 reps / leg

lying leg raises - negatives
3 sets

# training 2

stationary bike
30 min @ 140 bpm

1 set band pull aparts

# misc:
some hanging from bar throughout the day

[Galen]

I was out of town for a while.

2017-02-22 wed

 

morning mobility

 

training:

 

headstand push ups @wall, reduced rom by 1 inch (book beneath head)
4 sets x 5 reps in 7 min

 

body rows, one arm emphasis
15 sets x focus 1 right/1 left in 7 min

 

training 2:

 

stationary bike 30 min @ 140 bpm

[Galen]

2017-02-23 thu

 

training 1:
 

Stretching

 

training 2:

 

standing calf raises

neck isometrics

kneeling rollouts

glute bridge

[Galen]

2017-02-24 fri

 

morning routine

 

training:

 

headstand push ups @wall

15 sets x 1 rep in 7min

 

body rows, one arm emphasis

7 sets x 2 r/2 l in 6'20''

 

pistols

2 sets 8 reps/leg

 

nordic hamstring curl, assisted negatives

3 sets x 6 reps

 

 

2017-02-24 sat

 

stretching

 

hiking

 

training:

 

calf raises +16 kg

active hangs + 16 kg

one arm hangs

kneeling rollouts

 

 

2017-02-26 sun

nothing

[Galen]

Still training, but a little bit less at the moment

- trying to achieve strict one arm body rows
- improving active hang (staright arm scapula pull ups) to get to one arm active hangs
- progressing extreeemly slowly in nordic hamstring curl negatives
- other stuff

I am traveling quite a bit at the moment and then I have to prepare for an entrance exam/employment test for a school for physical terapists.

I'll be logging  again at the end of this month