steve's log (bw/gymnastics)

[Chris H Laing]

Yo Stevo , i started a log here with the basic workout thing you designed for me, but changed it a little to make it more oly based. Check it out sometime and see what you think about the program. Also let me know how the zma works out because i've been hacing some unrestful sleep lately too.

[Steven Low]

Sat: 1 hrs + 5 hrs

Not so great day yesterday.

Just decided to take it off.

Looking to work out today -> Wed.

[Steven Low]

Sun: 8.5 hrs

7 rounds w/ 1 min rest between each
5 pullups, 5 dips w/ both +60 lbs

Man, my endurance SUCKS.

In any case, lots of massage today. Feeling pretty good overall although my shoulders are both feeling a bit loose (a good thing I'm gonna take it unless it's chronic b/c tight shoulders = no good).. Am going to start up the rotator cuff work again during the next couple days and through break.

I might do a couple two a days we'll see.

[Steven Low]

Mon: 7 hrs

supersets 5 rnds, 5 min rest:
5 BLMPL
3 explosive adv. tuck FL pullups

Er, probably gonna do some multiple work stuff until Weds. Am definitely going to hit the RC work tonight.

Here's a vid of our chairs performance. Almost died once and we were crappy, but it was fun nonetheless.
http://www.facebook.com/video/video.php?v=639341537328

[Steven Low]

Mon #2:

8 rounds w/ 1 min rest between each
3 pullups, 3 dips w/ both +80 lbs

superset 3 rnds, 5 min rest:
3s rings straddle PL + 3 adv. tuck PL pushups
10 adv. tuck FL pullups

band ER and IR both L and R shoulders 2sets 20reps. Going to do some more and maybe some supraspinatus work too.

The fact that my shoulders feel better after RC work tells me that they're probably weak or imbalanced. I'm going to focus on mostly ER again, but will probably end up doing some IR (R shoulder felt a little smidge better with some IR too).

Knee is feeling pretty good. Will give it some more work tomorrow after I coach (should get some decent jogging in as well).

----------------------------------------------

Also, got my copy of Coach Sommer's book today. Some interesting exercises in it that I hadn't thought of. Pretty good although not much in the way of actual programming examples or a general template (mostly exercises and then some general prescription information). If you want to do a lot of bodyweight work I would recommend on getting it. There's a bunch of useful stuff in there.

I am probably going to try to take up manna training again (since it's a good triceps and posterior delt exercise "static" too).

[Steven Low]

Tues #1: 7 hrs + 1 hrs

superset 3 rnds:
6 rings L-sit to shoulder stand to handstand & reverse
5 explosive adv. tuck FL pullups

My anterior delts and a bit of chest are sore. Otherwise, I'm pretty good to do. I'm gonna try to keep it more strength work though (4 reps and below or so) from now on.

+massage for both shoulders right now

[Steven Low]

Tues #2:

galimores (rings front lever 1-2s, muscle up, straddle planche 1s): 3x3

Superset 3 rounds:
2x10s elevator negative
3 explosive adv. tuck FL pullups
5 rings turned out dips @ 45 degrees

3x10 pistols to parallel R leg (bad) & full L leg
+ RC work both shoulders ER & IR 3x20

Knee is feeling pretty good. Shoulders feel great. Probably only one workout tomorrow at night or something thereabouts.

Eating some ice cream and icing the knee right now... possibly while listening to CF radio, lol.

[Steven Low]

Wed: 7 hrs.. crap sleep.

Going to keep it very brief since it's 4 AM. Going to skip the shoulder work until tomorrow. Knee work I'll just integrate with the other sets.

7 rounds w/ 1 min rest between each:
2 pullups, 2 dips w/ both +100 lbs

Superset 3 rounds:
5 rings turned out dips as far as possible
8 explosive adv. tuck FL pullups
1x10 pistols to parallel R leg (bad) & full L leg

Ice for knee.

Got my supplements today. So starting to take fish oil + ZMA. Hopefully I'll be getting some better sleep this next few weeks. Well, that and I clearly need to be on a better sleep schedule.... I'll keep ya guys updated.

[Steven Low]

Thurs: 3+2+1 hrs

Um, first night with ZMA. Oops drank too much water the night before so I had to pee. Then I got woken up by a vaccuum cleaner... So I'm not gonna put too much stock into this.

Did shoulder and knee massage. A little bit of knee work since I didn't feel up to the pistols today. Overall, SEEMS like less inflammation in knee after work. I guess the fish oil is good for something, eh?

RC work 2x20 each shoulder IR and ER.

[Steven Low]

Fri: 4+3 hrs.

Had a problem with drinking too much water again, so I had to wake up. Did have one dream though, and I generally don't dream much if at all.

Mostly a rest day here. I did do some shoulder and knee massage, but I didn't do any exercise at all. Is very nice just to do absolutely nothing.