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Thread: Laser Focus

  1. #2071
    sadly, life is a marathon shesprints's Avatar
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    Originally Posted by Fiction2Fitness View Post
    That sounds adorable. Such a couples goal description. I've seen See's Candies in malls at times but never really stopped in much so we'll see if I make it over to one since the woman was nice enough to give me a coupon.
    Their stuff is legit! I like their lollipops actually.

    So yesterday my knee acted up a little in training so I only stayed for one class, then today ran instead of training. Will lift tomorrow and hopefully return to BJJ Thursday or at worst Friday!

    Yesterday: Calories 2085

    Workout BJJ 1 hour
    same cartwheel pass as Sunday

    Today: Calories 2250, 277C/160C/64F

    Workout:

    5.11 mile run (43:00)

    Pace worked down from 9:00/mile to 6:40/mile

    Startlingly easy. Why I can run with a bad knee: the knee thing is only bad due to direct pressure on the top of my kneecap so running is fine.
    "The right to be heard does not automatically include the right to be taken seriously."
    --Hubert Humphrey

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  2. #2072
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    Not feeling super great today. Felt really weak in the gym, like just no strength in my body, so I did bare minimum upper body and got out of there. Took a nap later. It's not really my knee at this point, just feel really run down? idk.


    Calories: 1905, 225C/143P/56F

    Workout:

    10 min incline walk

    Prone hold and pulse arms
    Hollow hold 45s
    Wall handstand 3 x 30s
    Dragon flag x 2, 2, 3

    Pistol squat 5 x 1 each leg
    OHP 45 x 10, 50 x 10, 55 3 x 10
    Pull ups 5 x 3

    Push ups 5 x 10
    Incline DB press 25 4 x 10
    Chest supported row 27.5 4 x 10

    Toes to bar/hanging leg raise x 5 each 3 sets
    Cable crunch 42.5 x 10, 50 2 x 10
    DB 21's 12 x 3 sets


    Cool that I can do dragon flags, was really just testing them out. Can do more reps next time.
    "The right to be heard does not automatically include the right to be taken seriously."
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  3. #2073
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    Still felt off today so no workout, just a long walk to and from work (5ish miles)

    Calories: 2020, 250C/153P/52F

    Workout:

    none, lots of walking and some stretching

    May go back to BJJ tomorrow, we'll see.
    "The right to be heard does not automatically include the right to be taken seriously."
    --Hubert Humphrey

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  4. #2074
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    Just walk yesterday (9 miles), and 2235 calories (due to long walk).

    Today:

    Calories: 2070, 281C/136P/53F

    Workout:

    1.1 mile run

    Pistol squats 5 x 5 each leg
    Chin up 5 x 5
    Push up 5 x 12

    Toes to bar x 5/hanging leg raise x 5 3 sets
    Cable crunch 42.5 x 10, 50 2 x 10

    Dragon flag 3 x 3
    Handstand hold 3 x 20-30s (held without wall for a bit!)


    Chinups were chest to bar, which is cool, but I find them a LOT harder without supersetting with deadlifts. I think because I don't get the same muscle activation. But I'm being kind to my knee and using the full ROM and solely bodyweight of pistol squats is easier on it.
    "The right to be heard does not automatically include the right to be taken seriously."
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  5. #2075
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    Blargh stomach is off today, maybe from running? idk

    Calories: 2050, 239C/48P/65F

    Workout:

    4 mile easy run (8:24 pace)

    Stretch, foam roll
    "The right to be heard does not automatically include the right to be taken seriously."
    --Hubert Humphrey

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  6. #2076
    sadly, life is a marathon shesprints's Avatar
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    Yesterday was just a ton of work, calories 1750.

    Today...

    Calories 2050, 259C/144P/56F

    Workout:

    BJJ 1 hour
    Level 2 gi
    Cross sleeve grip
    Fake scissor sweep
    They try to keep their posted leg free, so dive under and grab their thigh, stuff their hand into your pocket, far leg pushes on their bicep, then swings into omoplata
    sweep from omoplata to belly down position and establish side control

    Flow rolled for rounds due to knee. Decent stuff. Got to 50/50 and straight ankle locked Hana. Played lasso.

    My knee is not really ready for training yet. I'm not happy.
    Last edited by shesprints; 02-27-2020 at 07:42 PM.
    "The right to be heard does not automatically include the right to be taken seriously."
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  7. #2077
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    shesprints is offline
    Bleh. No BJJ. Just lifting before work (time crunched).

    Calories: 2040, 268C/142P/53F

    Workout:

    Row 2100m in 10 min

    Deadlift 65 x 20, 115 4 x 10
    Pull up 5 x 4

    Handstand hold 45s, 40s, 25s, 20s
    OHP 45 x 10, 50 x 10, 55 4 x 8

    Toes to bar x 5/hanging leg raise x 5 3 sets
    Cable crunch 50lb 3 x 10

    Went light on deadlifts to avoid aggravating my knee. Felt okay.
    "The right to be heard does not automatically include the right to be taken seriously."
    --Hubert Humphrey

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  8. #2078
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    shesprints is offline
    Yesterday: walked 6 miles.

    Calories 2055, 239C/147P/62F

    Today:

    Calories 2475, 332C/168P/64F

    I feel SO MUCH BETTER on high carbs.

    Partly because today my workout/activity was...

    8 miles walking, most at faster than 4 mph (walked to and from work in the morning and evening, and I had to walk fast--14:00/mile on hilly terrain).

    At the gym--

    1.1 mile run (9:00 pace)

    Push ups 5 x 12
    Chin ups 5 x 5

    Front squat 45 x 20, 65 x 15, 85 4 x 10
    Push press 45 x 10, 65 x 8, 85 4 x 4

    Handstand hold 3 x 20s

    Incline DB bench 30lb 4 x 10
    Chest supported row 30lb 4 x 10
    DB 21's 12lb 3 sets


    So, 85 feels extremely light for front squats. I can and probably should up it to 115 or 125 for 8, but obviously my knee is bothering me so I just supersetted it with push press and called it good. Upon some rest and reflection, my knee doesn't seem bothered by squatting--only direct impact--so perhaps I will try that soon. Or I may try some back squats. Gosh, that's been awhile.
    Last edited by shesprints; 03-01-2020 at 08:59 PM.
    "The right to be heard does not automatically include the right to be taken seriously."
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  9. #2079
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    shesprints is offline
    Craving cardio like crazy, so I did half an hour on the rower and half an hour running at the gym today. I plan to repeat this workout again, probably adding burpees/sprawls and maybe med ball slams to mimic BJJ at the end or in the middle.

    Calories: 1985, 240C/147P/56F

    Workout:

    Row 30 min (10 min warmup, 1 min hard/1 min easy alternating hard minutes at max speed and max resistance; 1 min max resistance + 1 min max speed back to back, 2 min easy, 2 min max resistance, 2 min easy, 2 min max speed, 2 min cooldown)

    Run 30 min, 3.8 miles
    10 min warmup @ 9:30 pace
    17 min @ 7:30 pace
    3 min at the end progressing to 6:00 pace


    Felt really good and weirdly--after BJJ training--not hard AT ALL.

    Hmmmm let's see what I feel like doing tomorrow. I have some ideas.
    "The right to be heard does not automatically include the right to be taken seriously."
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  10. #2080
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    I think I'd like to cut maybe 4 more pounds to reduce my body fat percentage a little more. We'll see how I feel. My knee still sucks. My estimated TDEE today, with a bunch of cardio, is around 2400.

    Calories: 1980, 232C/15P/53F

    Workout:

    30 min row (6150 meters) steady state, 2:28/500m
    30 min run (3.35 miles) steady state, 9:00 pace

    4 mile walk later to and from work
    Last edited by shesprints; 03-03-2020 at 09:07 PM.
    "The right to be heard does not automatically include the right to be taken seriously."
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  11. #2081
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    shesprints is offline
    Busy workday.

    Calories: 1620, 185C/141P/41F

    Workout:

    none, though I walked 4.5 miles to and from work

    Approx. 360-cal deficit

    Hungry af tbh. Going to sleep.
    "The right to be heard does not automatically include the right to be taken seriously."
    --Hubert Humphrey

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  12. #2082
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    Slightly lower deficit today--250. Was feeling so drained, really faint at the gym and just yuck. I don't know what to do with that really... eat more carbs. It's annoying that my energy levels dip so quickly when I reduce acalories. It's easy to work out hard for hours on maintenance.

    I don't know why this feels like revolutionary information, but it annoys me... if I'd eaten more yesterday I could have done more cardio today, so am I just spinning my wheels or what?

    May implement carb refeeds every 2 weeks or so. If I can lose .5lb/week from now through May (we'll see) that'll be like 16% body fat... goal for as long as I can remember.

    Calories: 1950, 223C/158P/54F

    Workout:

    Row 10 min/2000m

    Deadlift 95 x 10, 115 x 10, 135 x 8, 155 3 x 8
    Pull up 5 x 4

    Front squat 45 x 12, 65 x 12, 85 x 8, 95 3 x 8
    Push ups 5 x 10

    Toes to bar x 5/hanging leg raise x 5 3 sets
    Cable crunch 42.5 x 10, 50 2 x 10

    +

    4.75 mile walk to and from work
    "The right to be heard does not automatically include the right to be taken seriously."
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  13. #2083
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    A ton of activity today. TDEE is close to 2600 (longer run plus walk). So a high number of calories down and still 250 deficit. Protein super high for satiety. I'm still hungry, though cardio blunts appetite somewhat around the workout.

    Calories: 2335, 293C/276P/60F

    Workout:

    7.3 mile run
    middle 4 @ 7:30 pace
    heart rate was 160 bpm for that and wasn't breathing heavily so that's cool

    +

    4 mile fast walk to and from work

    It was really nice to eat so many calories, though I still feel hungry and tired as I'd expect from a deficit.
    "The right to be heard does not automatically include the right to be taken seriously."
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  14. #2084
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    Well, I felt very lightheaded during my workout again, but feel much better now. And I set a rep PR for chin ups--6 in a row in my first set.

    Calories: 2020, 250C/150P/55F

    Workout:

    Row 10 min/2100m

    Handstand hold 3 x 30s
    Chin ups 1 x 6, 4 x 5

    OHP 45lb x 12, 50lb x 10, 55lb 3 x 8

    Dips 3 x 8
    Incline chest press 30lb 3 x 8
    Chest supported row 30lb 3 x 8

    DB 21's 12lb x 3
    Lateral raises 8lb 3 x 10

    + 5.5 mile walk
    "The right to be heard does not automatically include the right to be taken seriously."
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  15. #2085
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    shesprints is offline
    Calories: 2205, 298C/152P/55F

    Workout:

    30 min row/6287 meters
    31 min run/3.57 miles

    +

    5 mile walk split in two

    It's pretty incredible how much better I feel taking my deficit from activity. I enjoy activity and it improves my mood. I'd exercise intensely even if it didn't burn calories.

    My little brother got me this Whoop watch thingy. It measures stuff like sleep and recovery... which I REALLY need right now because I haven't been sleeping great with this deficit. I probably will tonight with so many carbs.

    I'm so worried I'm getting sick. Rachel was sick last week and was mostly recovered when I saw her yesterday--no fever or anything--but I am PARANOID about coronavirus.
    "The right to be heard does not automatically include the right to be taken seriously."
    --Hubert Humphrey

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  16. #2086
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    shesprints is offline
    Calories: 2050, 250C/152P/57F

    Workout:

    Run 20 min/2.23 miles

    Deadlift 95 x 16, 115 x 12, 135 x 10, 155 3 x 10
    Pull up 5 x 4

    Front squat 45 x 16, 65 x 12, 95 x 10, 115 3 x 8
    Push ups 5 x 10

    Toes to bar x 5/hanging leg raise x 5 3 sets
    Cable crunch 42.5 x 10, 50 2 x 10

    +

    5 mile walk

    Incredible increase in weight on front squats, finally felt challenged. Deadlifts still not challenging; 155 x 10 went up easy. 175 next time, perhaps? Just a great workout day all around.

    I got a WHOOP heart rate/recovery monitor. It says my resting heart rate is 36 and my HRV (heart rate variability) is 121. That's apparently extremely high, a sign of superior cardio fitness. So I'm psyched.
    "The right to be heard does not automatically include the right to be taken seriously."
    --Hubert Humphrey

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  17. #2087
    sadly, life is a marathon shesprints's Avatar
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    Calories: 2170, 291C/140P/58F

    Workout:

    Run 7.5 miles in 1 hour

    15 min warmup jog
    5 miles @ 7:30 pace
    cooldown for the remainder
    average heart rate 153, max 169

    Again, felt hard but not insane--breathing wasn't hard, but legs were tired after yesterday! Now I remember I used to be a decent runner lol.

    +

    6.5 mile walk in between students

    I'm not taking public transit due to coronavirus, so lots of walking it is.

    With so much activity, my estimated TDEE is 2700 today, so pretty decent deficit.
    "The right to be heard does not automatically include the right to be taken seriously."
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  18. #2088
    sadly, life is a marathon shesprints's Avatar
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    Day off yesterday, walked 10 miles, calories 1975.

    Today...

    Calories: 2290, 302C/161P/60F

    Workout:

    BJJ-style warmups
    Sit throughs
    Bear crawl
    Crab walk
    Side shuffle to sprawl
    Shots
    Forward and backward rolls
    Bridge and single leg bridge
    Technical standup
    Box jumps
    Broad jumps
    High knees
    Butt kicks
    Single leg hop forwards and backwards

    Row 25 min/5000m
    6 x 45-second hard intervals at sub-2:00 per 500 pace

    Run 25 min/3.1 miles
    3 x 45s @ 6:00 pace, 3 x 45s @ 5:30 pace


    I'm SO FREAKED by coronavirus and impending shutdowns etc. Not much to report but probably only outside of gym workouts for awhile.
    "The right to be heard does not automatically include the right to be taken seriously."
    --Hubert Humphrey

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  19. #2089
    Registered User Fiction2Fitness's Avatar
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    Location: California, United States
    Age: 35
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    I haven't tried going to the gym. Wonder if it's busy still and germ covered or if people are avoiding it. Many are concerned with the chaos over the virus. You'll find a way to keep active. Stay healthy and take care of you but don't go too insane either. ;-)
    Gym Max: 229/126/305
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  20. #2090
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    Lots to report!

    I'm working from home. The transition was fairly seamless.

    My girlfriend [and her tortoise, and her greenhouse worth of plants] have moved in with me. I LOVE IT. My house is full of beautiful greenery; she stress-cleans, so things are constantly spotless and my cabinets are organize as fuk; we cook together and she bakes things; we cuddle when I'm upset; we easily work in separate areas and don't bother each other when we want some alone time.

    I have two kettlebells, parallettes, and a pullup/dip station now at home. I've been doing movement classes almost daily, running 5-6 miles every other day and walking 5 to (10 max) on days I don't run, and adding extra pull ups and chin ups throughout the day.

    I was eating at a slight deficit for the past month or so but increasing to maintenance to have more energy/focus for work ramping up this week, as well as improved immunity.

    Last couple days of workouts:

    3/22

    Run 5 miles
    3 in the middle @ 7:20 pace

    Push ups 5 x 10
    Pull ups 3 x 3
    Chin ups 3 x 3
    Toes to bar x 5/leg raise x 5 3 sets
    Hollow hold 3 x 60 seconds
    Handstand hold 3 x 40 seconds
    Crow pose 3 x 40 seconds

    3/23

    Run 5 miles easy
    9:00 pace

    Movement class:
    A1) "giving it your wall" x 5 min [free movement with one point of balance on wall]

    B1) Spinal weave pelvis leading x 10 min

    C1) Jefferson curl 6kg x 10 reps + 10 second hold
    C2) Thoracic opener x 20 reps + 10 second hold
    3 sets no rest

    D1) Crab
    D2) Step-behind
    10-8-6 reps of each back to back [these are crawling/hand and foot movement drills]

    E1) Crab and step-behind freestyle 90 sec/90 sec rest x 5

    3/24

    Movement class:

    A) Balancing Act x 10 min [balancing on my parallettes as if balance beam]

    3 sets
    B1) Straddle-ups x 10 [sit with legs straddled and push up to standing, legs still apart, using only hands at one point]
    B2) Rotation to low bridge x 10 [backwards lean back onto one hand, then shift to other, then come back up to squat]

    C1) Active stick x 10 reps + hold x 3 reps 90 sec rest in squat

    D1) Wall facing handstand 45 sec x 3 set
    90 sec rest in squat

    E1) Crow/QDR [QDR is a capoeira move]
    Crow 3 x 45 sec
    QDR 20-15-10 sec each side

    F1) Quadruped walk [just crawling but with spine level, knees bent] 2 x 3 min
    Rest 3 min

    Bonus:

    3 x wide grip pull up
    10 x fingertip push up chest to floor
    4 x chin up chest to bar
    10 x fingertip push up chest to floor
    3 x wide grip pull up (well, 2 x two halves)
    10 x fingertip push up chest to floor
    4 x chin up chest to bar
    10 x fingertip push up chest to floor
    4 x pull up regular
    10 x fingertip push up chest to floor

    3/25

    Run 6 miles
    9:00 pace

    Movement class:

    10 min spinal wave
    2 min arm wave each arm
    2 min arm wave coordinated arms
    single leg squat to one arm push up x 10/8/6 each side [holy COW this was hard]
    spinal wave squat on toes 10-8-6 90 sec rest [squat on toes, moving spine on the way down and up]

    3/26

    Movement class:

    A1) One Leg Good Morning
    A2) Diagonal Stretch
    10-8-6 reps + hold

    B1) Long Sit
    B2) Rotational Sit-up
    5-4-3 reps each side

    C1) Figure 8
    C2) Chapeu
    3 reps each side x 5 sets

    D1) Figure 8 + Chapeu
    2 reps each side x 5 sets 90 sec rest

    E1) Segmented Wall Walk (walk feet up wall to parallel, then 45 degrees, then handstand, then back, pausing at each level for 5 seconds)
    3 reps x 3 sets
    90 second rest


    Later:

    4 x 1 weighted chin ups (6kg)
    3 x 2 weighed chin ups (6kg)
    1 x weighted pull up

    3/27

    Run 6 miles
    9:00 pace

    Movement class:

    A1) Movement riddle: back to wall, hands and feet touch wall, turn to stomach then return to back. 10 min.

    B1) Lat-tri insertion stretch x 60 sec
    B2) Pull-overs x 10 reps + hold each position last rep
    B3) Chest-to-floor dislocations x 15 reps
    3 sets

    C1) Role
    C2) Kozak Insertion
    10-8-6 reps
    90 second rest

    D1) Role + Kozak insertion Improv
    5 rounds 90 seconds on/90 rest

    + bonus

    Handstand hold 3 x 40 sec

    Crow pose 3 x 40 sec

    Pull ups 10 x 3


    Today I just walked 8 miles, because I am BEAT. On days I didn't run this week, I typically walked around 5-6 miles.

    As a bonus, here's a video of me doing fingertip pushups after my BJJ instructor challenged a few of us to do so:



    Going to keep working on these, along with attempting two-finger pullups and getting my weighed chin ups to sets of 5 with +6kg! Also, Rachel can do two chin ups. She's working on more too--she's already strong enough but not used to the movement.

    How is everyone else?
    "The right to be heard does not automatically include the right to be taken seriously."
    --Hubert Humphrey

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  21. #2091
    Registered User Fiction2Fitness's Avatar
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    Wow that is a lot of stuff going on. Congrats on moving in together. That is great. Sounds like the adjustment has gone well with everything even the craziness with working from home. And of course you would be able to keep active. ;-)
    Gym Max: 229/126/305
    Meet Max: 1st Meet 198/115/248
    2nd Meet 220.5/121/281
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  22. #2092
    sadly, life is a marathon shesprints's Avatar
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    Originally Posted by Fiction2Fitness View Post
    Wow that is a lot of stuff going on. Congrats on moving in together. That is great. Sounds like the adjustment has gone well with everything even the craziness with working from home. And of course you would be able to keep active. ;-)
    Haha yeah, keeping active is a constant in my life, happily! My TDEE has been super high despite quarantine, averaging 2400.

    Yesterday... an easier day, just ran.

    3/29

    Run 5 miles

    1 easy
    1 mile in 6:57
    1 mile easy
    1 mile in 6:55
    1 mile easy

    Really no business doing speed work as I felt fatigued, but I just wanted to run some sub-7 miles and see if my internal pace clock still worked. It did--almost to the second. Yas.


    3/30

    Movement class:

    A1) Teacups Synchro
    2 min finger leading
    2 min shoulder leading

    B1) Teacups Synchro
    One Arm Finger Leading
    One Arm Shoulder Leading
    2 min each direction

    C1) Teacups asynchro
    One arm finger lead
    One arm shoulder lead
    2 min each direction

    D1) Floor thoracic opener
    30-20-10 reps each side + hold last rep

    E1) Shrimp squat x 5 reps each leg
    E2) Harrop Curl x 5 reps
    5 sets

    F1) Inside Squat x 10 reps [knees come together going down and then out as going up, heels come up]
    F2) Outside squat x 10 reps each side [sit down crosslegged and come up]
    3 sets

    bonus:

    3 x 1:00 KB swing 6kg

    5 x :30 KB swing 35lb


    I also walked 5.5 miles, some of it carrying a ton of heavy supplies taken from my parents' NYC home. They're up in the Berkshires for the foreseeable future and had a LOT of frozen food and cleaning supplies they wanted me to have! I also watered their plants and put bleach in their toilets to keep them clean.
    "The right to be heard does not automatically include the right to be taken seriously."
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  23. #2093
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    Wiped out and feeling drained today so no walk. Also ate +200 calories to see if it helps. I did do bodyweight stuff... guess we'll see how I feel tomorrow.


    Movement workout:

    A1) Movement puzzle with 3 pencils x 10 min

    10 reps x 3 sets, hold last rep 10 sec:
    B1) Straddle-ups
    B2) Rotation to Low Bridge

    C1) Hollow Hold x 60 sec x 3 reps
    90 sec rest in squat

    D1) Wall Facing handstand x 40-50 sec x 3 sets
    90 sec rest in squat

    E1) QDR 20-15-10 each side x 3 sets
    [other option was crow 30-45 but QDR is more advanced, a capoeira move]
    90 sec rest in squat

    F1) Lizard crawl x 60 sec x 5 sets
    60 sec rest in squat

    BONUS:

    Weighted chin ups 6kg 5 x 3


    Going to sleep a ton and see if I feel up to a run tomorrow morning.
    "The right to be heard does not automatically include the right to be taken seriously."
    --Hubert Humphrey

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  24. #2094
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    Yesterday:

    6 mile run very easy (9:10/mile)

    Today:

    Movement workout:

    A1) Tactical Stance [back foot rotated slightly forward--both feet to the side a bit, seated low, front shin angled, feet not on a tightrope, heels up]
    60/60-40/40-20/20 static holds each side

    B1) Push-push x 2 min x 4 sets [tactical stance near a wall--bounce in and touch with first front then back hand, feet maintain distance and even balance on both feet, bounce forward and back BOTH feet; rotate to get back arm to wall]
    60 sec rest

    5 sets
    C1) Quadruped x 45 sec
    C2) Slippery Pickle x 45 sec [knee butt butt knee back to squat, use hands]
    C3) Chapeu x 5/5 reps

    3 sets
    D1) Quadruped + Slippery Pickle x 60 sec
    D2) Slippery Pickle + Chapeu 3/3 reps

    E1) Improv Quad+ S.P.+ Chap
    5 x 90 work, 90 rest

    Bonus:

    3 x handstand hold ~40s each

    Hollow body hold 3 x 60 seconds [best/lowest form ever!]

    Crow pose 3 x 45s

    Toes to bar 3 x 8


    Plus 5 mile walk.
    "The right to be heard does not automatically include the right to be taken seriously."
    --Hubert Humphrey

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  25. #2095
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    MUCH better sleep since eating at maintenance!


    Yesterday: no walk, but did the bodyweight workout. It as mostly balance pushups with weight shifts but it was killer on my shoulders, really felt it today.

    A1) Transverse plane head circles x 3 min each direction

    B1) Transverse plane chest circles x 3 min each direction

    C1) Transverse plane hip circles x 3 min each direction

    D1) Y-T-W [thumbs up for Y and T, W is palms down and back at 45 degree angle]
    D2) Scap push up
    10-8-6 reps

    E1) Circle right + ipsi push up x 2
    E2) Circle left + ipsi push up x 2
    3 sets 60 second rest between


    Today:

    Ran 5 miles/about 9 min/mile

    +

    Movement workout:

    A1) Balancing act 15 min [balance on a beam/in my case two parallette bars in a row]

    B1) Balance squats x 50 [hard af, squats on a parallette bar, could not do without often touching the wall]

    C1) 1 leg goodmorning x 10 w hold
    C2) Diagonal stretch x 10 each side + hold
    3 sets

    D1) L-sit x 15 sec [this felt easy, WIN! on parallettes again]
    D2) Scap push up x 6
    D3) Wall walk [slowly walk feet up wall, move to handstand position, then slowly walk down, keeping body straight! not piked]
    x 5 sets 90 sec rest

    BONUS:

    Pull up 3 x 4
    Fingertip push up 3 x 10


    I was pretty cooked after this and took a nap.

    Going to attempt a long run tomorrow.
    "The right to be heard does not automatically include the right to be taken seriously."
    --Hubert Humphrey

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  26. #2096
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    Good weekend. Quality time with Rachel. We made pancakes after today's run--blueberry whole wheat sourdough with homemade lemon curd and maple syrup. Fantastic post-long-run meal!

    Workout:

    10 mile run/9:00 pace

    Felt pretty easy, slightly sore right hamstring from pulling it mildly a month ago.

    Pancakes!




    Astonishingly, I felt LESS fatigued from a 10-mile run than from all the insane bodyweight stuff I've been doing. LOL. I did nap though.

    On the covid-19 front, I've donated to Meals on Wheels and wear a mask any time I step out of my house, including to run. I'm going to get groceries for my dad tomorrow.
    "The right to be heard does not automatically include the right to be taken seriously."
    --Hubert Humphrey

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  27. #2097
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    Workout:

    A1) Coordination x 2 min

    B1) Floor thoracic opener 30-20-10

    C1) Precision Jumps x 50 reps

    5 sets 90 sec rest
    D1) Shrimp squat x 5 reps each
    D2) Harrop Curl x 5 reps

    E1) Hop and Balance
    75 hops, 60 sec balance
    Each leg x 3 sets no rest

    BONUS:

    KB swings 35lb 10 x 10 swings

    I did shrimp squats actually holding my foot this time! Win.

    +7 mile walk (and farmer's carry when I had to buy my dad groceries).
    "The right to be heard does not automatically include the right to be taken seriously."
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  28. #2098
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    Really chitty sleep, just woke up for no reason at 2am. Still worked out, mostly to tire myself out!

    Tempo run:

    5 miles, 1 warmup, 3 @ 7:18 pace, 1 cooldown

    Bodyweight workout:

    A1) Back-to-Front
    Version 1 x 5 min
    Version 2 x 10 min

    B1) Head leading coronal plane spine wave x 10 min

    C1) Active stick x 10 reps + 10 sec hold x 3 sets
    90 sec rest in squat

    D1) Wall facing handstand x 60, 45, sec x 3 sets
    90 sec rest in squat

    E1) Kick up to handstand heels on wall 7-8 x 2 seconds off wall and back on, 3 sets + 90 sec rest in squat

    F1) Spine Wave Push Ups
    60/45/30/15 sec
    work: rest the same

    Bonus: 3 x 3, 1 x 2 6kg weighed chin ups
    2 x 4 regular chin ups

    Too tired to do all 5 sets of 3 weighed chin ups, but really happy I'm THISCLOSE to a freestanding handstand!
    "The right to be heard does not automatically include the right to be taken seriously."
    --Hubert Humphrey

    Training Log: http://forum.bodybuilding.com/showthread.php?t=170707741&p=1427864821#post1427864821
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  29. #2099
    Registered User Fiction2Fitness's Avatar
    Join Date: Mar 2015
    Location: California, United States
    Age: 35
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    Fiction2Fitness is a name known to all. (+5000) Fiction2Fitness is a name known to all. (+5000) Fiction2Fitness is a name known to all. (+5000) Fiction2Fitness is a name known to all. (+5000) Fiction2Fitness is a name known to all. (+5000) Fiction2Fitness is a name known to all. (+5000) Fiction2Fitness is a name known to all. (+5000) Fiction2Fitness is a name known to all. (+5000) Fiction2Fitness is a name known to all. (+5000) Fiction2Fitness is a name known to all. (+5000) Fiction2Fitness is a name known to all. (+5000)
    Fiction2Fitness is offline
    I had to look up shrimp squat. Sounds like I'd fall several times in any attempt at such but might have to try some day. Hopefully you get some sleep. Mine has been off too. I took a nap on accident after a morning shift then couldn't sleep much that night after. I get to sleep in tomorrow though just need this dental pain to quit. Sometimes wearing yourself is what you need to do or benadryl, lol. Just kidding. Good luck with sleep and keeping up the business and being active.
    Gym Max: 229/126/305
    Meet Max: 1st Meet 198/115/248
    2nd Meet 220.5/121/281
    Goals: 235/135/315

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  30. #2100
    sadly, life is a marathon shesprints's Avatar
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    Honestly, I am going to have to take a Benadryl tonight. I feel so exhausted and ragged from lack of sleep.

    Yesterday:

    5 miles easy recovery, 9:23 pace

    Today:

    MARCELO WORKOUT!

    Hops back, front, side to side etc.
    Jump to feet from knees
    Sit throughs
    Sit throughs completely turning over
    Roll back to stand up
    Sit ups touching feet, then reaching to alternate feet
    Leg raises
    Up onto hip from butterfly
    Rolls back and forth
    Granby rolls
    Sprawls
    Shots
    Handstand facing and away from wall
    Back extensions

    Movement workout:
    A1) Tactical stance 60-40-20 sec each

    B1) Push-push x 2 min x 4 sets 60 sec rest

    [C1) Russian Boxing x 3 min x 5 sets 60 sec rest--couldn't as Rachel was working]

    3 sets
    D1) Rotation to low bridge x 10
    D2) Jefferson curls 35lb x 10 + 10 hold

    E1) Coffee shop pistol squat x 5/5 x 3 sets 60 sec rest

    F1) Dragon pistol squat x 5/5 x 3 sets 60 sec rest

    G1) Peeing dog pistol squat x 5/5 x 3 sets 60 sec rest

    Handstand kick up practice, balanced for a few seconds! Close!


    Marcelo hosted a zoom workout--he's doing them daily Mon-Fri. I'll join some days.
    "The right to be heard does not automatically include the right to be taken seriously."
    --Hubert Humphrey

    Training Log: http://forum.bodybuilding.com/showthread.php?t=170707741&p=1427864821#post1427864821
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