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Old 01-20-2009, 06:22 PM   #191
Kevin Perry
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Well I can attribute it to little rest most likely, lots of stressors during november and end of december from a number of things, plus a couple colds as well as oral surgery. If your running into the same thing, review how you have been feeling and things like stress because that can really do it.
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Old 01-22-2009, 04:50 PM   #192
Kevin Perry
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1/22

Same warm-up as other day with addition of shoulder dislocates

FS: 45 x 5 x 2, 65 x 5 x 2, 95 x 5 x 2, 115 x 5 x 2

SN PP: 20kg x 5 x 2, 65 x 5 x 2, 40kg x 5 x 2

SN Pull: 40kg x 5 x 3

Ended with some Ring work

Im starting to feel better and stronger rest wise. I think it will be some time before my strength catches back up. I'm enjoying this though especially with added gymnastic stuff, kept light of course.

In other news, I got an internship today at a fitness studio.
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Old 01-24-2009, 06:58 PM   #193
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1/24

Didn't get a workout in yesterday, work kind of dragged long and I ended up going out to downtown for a few beers at the park due to the wonderful weather.

Simple warm-up today

2 sets of 10:

chins, dips, situps, OHS


Spent some time working on flexibility, foot placement and trying to fix many form issues with my OHS... no doubt flexibility related.

I've dropped a few pounds since I stopped mass eating and im back down to around 147 - 150 on average, today was 145 but i've been getting a couple fasts in and my food quality has improved greatly..with the exception of some breyers and some iced lates, feels good.
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Old 01-26-2009, 07:06 PM   #194
Kevin Perry
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WU: ROM movements + some wrist stretches. Standard modified CF WU I do x 3

Strength Day

Squat: 155 x 5 x 3

Press: 95 x 5 x 3

Deadlift: 185 x 5 x 1

GHR: 3 x 8 negatives (from floor)

So mondays and wednesdays are becoming pretty tiring days for me due to my long schedule at school but despite that and my crap sleep form the weekend due to too much drinking I didn't do too bad today. Squats felt a little tiring but that's all.

The GHR from the floor was some spontaneous spur of the moment thing I figured out from laying some bumpers on the back end of the power tower which allowed me to lye prone and raise up without tumbling the thing over. Can't believe I did not realize this before.

All in all not bad, strength is coming back just need to eat more and sleep more.

Gymnastic Bodies book came in today with the ACSM material... exciting.
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Old 01-27-2009, 05:52 PM   #195
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1/27

Standard warm-up

SN Work:

OHS work with the bar only, just worked on getting the scapulas retracted and elevated and sitting in the squat position with the palms turned out, did this for a while and started adjusting to it pretty well.

Followed the OHS with Pressing SN balance for 20kg x 5 x 3 pretty much same focus as above here.

C&J work:

Worked on some hang positions and racking positions for a while and then turned it up with some strength work.

C&J + FS + Split Squat 40kg x 3 x 3

I occasionally mixed in PP form behind the head for fun.

I mixed in some Gymnastics stuff as well:

Handstands against a wall: 5 sets 40s, 30s, 29s, 28s, 30s

Bulgarian ring dips: 5 x 3

Ended with some Core work:

GHR from floor: 3 x 8

Hanging Leg raises: 2 x 8

Sleep kinda sucked and nutrition kind of sucked today only because I did not get much meals in. Had a CPR class today and in a couple months I have the instructors course since I'll be teaching CPR and first aid classes in a few months.
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Old 01-28-2009, 08:30 PM   #196
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Ah man im sore as hell today, those Bulgarian Ring Dips are killer. I love it.

I knew mixing bodyweight/gymnastics stuff with Weightlifting would be an awesome combo.
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Old 01-29-2009, 03:27 AM   #197
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What is a Bulgarian ring dip?
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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Old 01-29-2009, 09:38 AM   #198
Kevin Perry
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Quote:
Originally Posted by Allen Yeh View Post
What is a Bulgarian ring dip?

http://gymnasticbodies.com/forum/vie...php?f=14&t=513 w/f/s

Whole new way of ring training.
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Old 01-29-2009, 07:00 PM   #199
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1-29

FS: 135 x 5 x 3

SN PP: 95 x 5 x 3

Rack Pulls: 95 x 5, 135 x 5, 185 x 5
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Old 01-30-2009, 03:16 PM   #200
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Wasted my day with no workout, have to be at work in a few.

It's getting to be a pain in the ass finding a workout partner for weightlifting and budgeting for better equipment.
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