Disco Scum

[xJimx]

Yesterday: attempted some pistols with lighter counterbalance than the usual 8kg - funny how much difference a couple of kilos makes.

Weighted Dips:
3x6x30

5 mins HIIT + stretch

Decline KB Push-Ups: really good stretch on these
3x6

Pistols:
1x6 each leg - 7kg counterbalance
1x6 each leg - 6kg couterbalance

Weighted Dips:
3x6x20

5 mins HIIT + stretch

Medicine Ball Push-Ups: i.e. each hand on a ball
2x6 - dodgy wrist didn't like these very much

Pistols:
1x6 each leg - 5kg counterbalance

Push-Ups:
1x12

Pistols went quite well with only a few wobbles towards the end; focused hard on keeping weight on heels & pushing back as well as up. Serious quad/glute burn

[xJimx]

Saw physio again this morning, got a few new stretches to try.

Today:

5 mins HIIT

Weighted Chins:
5x4x20

Stretches/physio stuff

Rev Rows:
3x8

Pistols:
3x6 each leg - 5kg counterbalance

Suspension Pulls:
3x8

Planks:
2x90 secs

Some disco shrugs

5 mins HIIT


Pistols were tough as my crappy flexibility is exposed when using such a light counterbalance.

[xJimx]

Did myself a bit of a mischief yesterday (putting my shoes on WTF ) & have been really sore since.

Went to gym today anyway:

5 mins HIIT + stretch

Dips:
Warm-ups then...
3x4x40
3x3x40 - was shooting for 4x4, just missed so did a couple of extra triples for punishment

Physio stuff

Pistols:
3x6 - 5kg counterbalance - flexibility poor due to sore back, made it all a little wobbly

Decline KB Push-Ups:
3x8

5 mins HIIT + stretch

Dips:
1x8x20
1x8x10
1x8 @BW

[xJimx]

Meh rubbish workout today. Can't go tomorrow so had to go 1st thing today instead, only 18 hours or so since previous workout, plus I crashed my car last night so still feeling a bit shaky (although thankfully it doesn't seem to have made my back any worse).

Pull-Ups:
6x20
8x10
8@BW

5 mins HIIT + stretch

Chins:
5x20
6x10
7@BW

Physio stuff

Rev Rows:
2x8

Planks: 2x90 secs

Suspension Curls:
2x8

Suspension Rows:
2x8

5 mins HIIT

[JP]

shit sorry to hear about the car crash

glad you are ok tho - thats the most important thing...

[xJimx]

Not much time or motivation today so had a session where I tried out a couple of new things...

5 mins HIIT + stretch

Weighted Dips:
2x8x20
1x6x20 - couldn't be arsed to work for last 2 reps

Pistols:
3x6 - 5kg counter

Swiss Ball Push-Ups i.e. feet on ball, knuckles on ground:
2x8
2x4 - really difficult to keep ball still

One Arm Hangs on slippy bars:
Each arm x6 for 5-10 secs (last time I tried this exercise I could barely hold on so definite improvement)
+ both arms for 60 secs

Dips:
3x8 @BW

5 mins HIIT

[xJimx]

Back feeling good the last few days Whether this is a result of the physio routine or I'm just going through a random good patch who knows, but it's nice not to be in pain.

5 mins HIIT

Weighted Pull-Ups:
3x3x30
2x2x30

Pistols:
3x6 each leg - 4kg c/balance

Planks: 2x90 secs

Rev Rows:
3x8

Disco trap work

Chins:
2x6

Suspension Rows:
2x8

Then some one arm hangs & pulls

5 mins HIIT

No missed reps or wobbles on the pistols despite the low counterbalance - however my poor hamstring flexibility in my right leg makes left leg pistols tricky.

[emm7]

I crashed my car last night so still feeling a bit shaky

very sorry to hear that! hope nobody was hurt.
Hope that insurance company treat you well also.

[xJimx]

Cheers Emm, no-one was hurt luckily & by some miracle my car didn't sustain any damage beyond scratches.

Today:

Weighted Dips:
3x20
2x30
3x3x50
5x30
5x20

5 mins HIIT

Decline KB Push-Ups:
3x8

Planks:
2x60 secs

Physio stuff

BW Dips:
3x8

Planks:
2x60 secs

5 mins HIIT + Stretches

Then messed around with a medley of various push-ups, including the dreaded swiss ball push=ups that were as shockingingly poor as ever. Pleased with the weighted dips today though

[emm7]

Cheers Emm, no-one was hurt luckily & by some miracle my car didn't sustain any damage beyond scratches.

phew very relieved to hear it!

[xJimx]

Back still feeling pretty good, though the re-emergence of leg training is taxing my knees somewhat, hopefully they'll adapt soon.

Today:

5 mins HIIT

Weighted Chins:
3x3x30
6x15

Pistols:
3x6 each leg - 4kg CB

Rev Rows:
3x8

Pistols:
2x6 each leg - 4kg CB - knees & back protesting by this point

Suspension Curls:
3x8

+ finally some cardio on the bike & some 1-leg & 2-leg jumps to 18" until I felt like I was going to puke.

[xJimx]

Knees still a little stiff, back feeling good though.

Today:

5 mins HIIT

Weighted Dips:
5x5x30 - nice

Pistols:
3x6 each - 4kg CB

Decline KB Push-ups:
3x8

Pistols/18" jumps
2x6 each leg with 4kg med ball + jump to platform after every other rep

Jumps: 1x12 - no pauses

BW Dips: 3x8

Long stretch

[xJimx]

Couldn't get my mojo working today, probably cos I went for excessive reps & my endurance for pulling exercises sucks.

5 mins HIIT

Weighted Pull-Ups:
5x5x15

Rev Rows:
3x8

Front Planks: 2x100 secs

Traps stuff

BW Chins:
5x5

Suspension Pulls - neutral grip:
3x8

Side Planks:
1x60 secs each side

5 mins HIIT

[xJimx]

5 mins HIIT

Weighted Dips:
2x8x30 - last rep a bit iffy maybe

Pistols:
3x6 each leg - 4kg CB

Decline Med Ball Push-Ups:
2x8 - ie both hands on each side of a handled med ball

Physio stuff

Pistols:
3x6 each leg - 4kg CB

Weighted Dips:
2x8x15

5 mins HIIT + stretches

Suspension Push-Ups:
2x8 - ie feet in 'mid air' in stirrups

1000 posts - woot

[xJimx]

5 mins HIIT

Weighted Pull-Ups:
3x3x25

Weighted Chins:
3x3x25

Pistols:
3x6 each leg - 3kg CB

Rev Rows:
2x8 OH
2x8 UH

Pistols:
3x6 each leg - 3kg CB

Suspension Pulls:
2x8 OH
2x8 UH

5 mins HIIT + stretch