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Old 10-15-2008, 06:06 AM   #61
Steven Low
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Tues: ? hrs of sleep

Taught some gymnastics.

Did 30 back tucks into a pit. I tried a couple and they didn't hurt my knee on takeoff or landing so I just kept going. Actually, I am kind of blunting my takeoff power and its into a pit so the landings aren't that rough either. Felt pretty good to say the least.

Fell asleep before I could do workout but it's all good.
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Old 10-15-2008, 08:12 PM   #62
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Wed: 8 hrs sleep.

Went to the gym. Did some swinging on rings and demonstrated a bunch of stuff such as english handstands, backwards roll to support on rings, handstands, shoulder stands, front levers & progression pullups, etc.

Came home and did some planche work and a eccentric from inverted to hang. Kinda tired now and don't feel like finishing up. Shoulder is a little meh.

As it stands, I think right now I'm going to take a 5-7 day break from strength work. I will probably do some conditioning to help avoid soreness (not sure where I am in my cycle actually), but overall just wanna get this shoulder back to par since it has just been nagging me these past couple weeks. Left feels good but I'll probably do some work on it as well. Might take longer than that we'll see.

Ice for knee and shoulder. Knee feels great... jogging on it, some moderate impact + some rehab work.
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Old 10-17-2008, 03:02 AM   #63
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Thurs: 6 hrs sleep + 2 hrs nap

Ended up being nothing but ice for knee and shoulder and lots of massage for the shoulder. Fine with it though.

Trying to hydrate well (not doing a good job). My traps and abs are still sore from the back tucks.. which tells me I'm having a problem doing so. Ergh.
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Old 10-18-2008, 10:59 AM   #64
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Fri: 4 hrs sleep + 3 hrs nap

Massage for knee and shoulder. Ice for knee and shoulder. Stretching for shoulder.

Not much otherwise. I expect to do some light work tomorrow (today rather) especially for knee and probably some light conditioning work.
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Old 10-19-2008, 08:27 AM   #65
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Sat: 2 hrs sleep + 5 hours nap

Ugh. Okay massage for both shoulder and knee. Ice just for knee.

WAS going to do some knee exercise and shoulder stretching but I fell asleep again. Same with the conditioning. I will DEFINITELY get some in today though.
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Old 10-20-2008, 11:05 AM   #66
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Sun: 6 hrs sleep

Massage for shoulder and knee. Did some running on the knee + stretching for the shoulder.

Knee overall feels great.. gonna hopefully get some airsquats in today, but it is a bit sore from yesterday.
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Old 10-21-2008, 07:17 AM   #67
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Mon: 9 hrs sleep

Both massage for shoulder and knee. Multiple ices for the knee + rehab work. No airsquats though.. but I decided to hold off. Stretching on the shoulder felt good.

burpee (diamond pushup) to chest-to-bar pullups (no jump b/c no space): 1x30

Was great.. left my outta breath. Tried to keep up the intensity.
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Old 10-22-2008, 08:02 AM   #68
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Tue: 6 hrs sleep

Massage & ice for shoulder knee.

3x10 back tucks into pit
~200-300m jogging on knee

Shoulder is feeling much better because I did about an hour of painful massage on the suprasinatus tendon adhesions/lumps I felt.. guess that was what I needed. Previous massage was slightly posterior where there was some nerves but that didn't help as much.
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Old 10-22-2008, 09:04 PM   #69
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Wed: 8 hrs sleep

Massage + ice for shoulder and knee.

1x20 back tucks
~200m jogging
external rotation work for shoulders

Almost all of the tightness is gone when I hang on the shoulder.

Knee is still a bit sore so gonna try to stay away from doing too much tomorrow.
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Old 10-23-2008, 09:51 AM   #70
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Steven, what time frame are you looking towards completing the muscle up wod?
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