Disco Scum

[xJimx]

Thursday - 40 mins run

Really humid & legs tired from yesterday so not much fun.

[xJimx]

Friday - neck has been a bit stiff this week so didn't go crazy today; also gave squats a miss so legs would be fresh for long-ish run at the weekend:

All exercises done on rings

Pull Ups (false grip & L-sit):
3x5

Tucked Front Levers:
3x5

Cross Pulls:
3x5

Bulgarian Dips:
3x5

Then did a bunch of various paused singles & isometric holds.

Bike Sprints:
5x30 secs with 30 sec intervals


World record holding powerlifter Mark Griffiths was in there training today - BEAST

[xJimx]

Saturday - run 9.5 miles in 90 mins

Piss poor, wanted 10 miles but felt really bad so not surprised I struggled. Actually felt a lot worse than last week's 12 miler; maybe because it was warmer, maybe I'm just a big fairy.

[xJimx]

Not had that much sleep in recent days for various reasons (only got about 5 hours last night) so not feeling great & workouts have been a bit craos.

Monday:

Belt Squat:
8x100
8x90
8x80

Scaffold Pull Ups:
2x8x20

Dip into L-Sit:
4x4

Fingertip Pull Ups:
4x4


Wednesday:

Decline Ring Push Ups:
2x12 + 1 chain

Ring Rows:
2x12 + 1 chain

Ring Dip into L-Sit:
3x3

Tucked Front Lever:
3x3

Bike Sprints:
5x30 secs with 30 sec intervals

Also did some lop-sided pull ups on rings to finish.

[xJimx]

Thursday:

Got a decent sleep last night but feel suffering from earlier in the week it would seem.

Belt Squat:
3x110
6x100
9x90
6x100
3x110 - 2nd & 3rd were cheat reps

Bike Sprints:
10x30 secs with 30 sec intervals

Then did some L-sit & lever practice for a wee while, managed to nail some L-sits on my knuckles albeit could only hold them for a few seconds at a time.

[xJimx]

Friday:

5k run in the pissing rain.

[thestoatyone]

Are we going to be treated to any videos of this gymnastics stuff you're doing any time soon? Would be good to see what all of the things you're logging about look like...

[xJimx]

Ha maybe one day you never know. In the meantime you could just go to Youtube, watch some videos there, then imagine a fat bloke struggling to do the same stuff

Sunday:

20 min run - 1 min slow then 1 min fast etc.

[xJimx]

Dips:
3x3x60
3x6x30

Hammer Chins on Scaffold:
3x3x30
3x6x15

Rack was busy so couldn't squat......

Walking Lunges:
3x12 with 17.5 dbs

GHR:
3x6


The lunges could be a keeper; really hurt my arse & the fact the weights used are limited by grip makes it safer for my back too.

[xJimx]

Plan was to squat heavy today but glutes/hams were sore so...

Belt Squat:
2x10x80
2x5x100

Ring Push Ups:
2x10 + 1 chain

Ring Rows:
2x10 + 1 chain

Dip into L-Sit:
2x5

Tucked Front Levers:
2x5

Bike Sprints:
5x30 secs with 30 sec intervals

[xJimx]

Left arm niggling a bit this week so took it quite easy today.

Belt Squat:
3x5x100

Dips:
3x5x50

Walking Lunges:
3x10 - 20 in each hand

Scaffold Pull Ups - Paused:
3x5

[xJimx]

Saturday - 5k in 27:30

Sunday - 5k in 24:40

Running starting to feel a little better with all the practice. Today's time was only 1 min slower than my treadmill PB so given the hills & the fact that I'm a fat f*ck now (10kg heavier than when I set my PB) pretty pleased.

[xJimx]

Monday:

Belt Squat:
3x10x80

Ring Pulls Ups - false grip & in L-sit:
3x10

Ring Dips:
3x10

Walking Lunges:
3x10 - 20 plate in each hand

[xJimx]

Tuesday - 30 min jog

[xJimx]

Wednesday:

Ring Flys:
3x5 (ugh ridiculously hard)

Bulgarian Dips:
3x5

Ring Pulls Ups - false grip & in L-sit:
3x5 (lost some skin on my left wrist)

Cross Pulls:
3x5

Walking Lunges:
5x10 - 25 db in each hand

Went a bit mad with the lunges & was feeling it in my back, but think I got away with it. Got a big practice session for the Wild event on Saturday so will chillax for rest of week (although if new trail shoes arrive in time I may take them for a gentle spin).

Got chatting to some scary MMA dudes today & have been invited to join of their conditioning sessions