Disco Scum

[xJimx]

Back really sore over the weekend, think that jumping on Friday was the cause. Not feeling too hot today but anyway:

Weighted Pullups:
2x6x20
2x6x10

5 mins HIIT

Pistols:
2x8 each leg w 4kg counter

Rev Rows OH:
4x6 - lower reps than usual but better form i.e. sternum touching bar on each rep

Pistols:
2x8 each leg w 4kg counter

BW Chins:
4x6

5 mins HIIT

Stretch

[xJimx]

Meh back sore & not in the mood so just playing around today really. Decided to see how my dodgy wrist would react to no strapping; seemed OK:

5 mins HIIT

BW Dips:
2x15

Weighted Dips:
3x5x20

Front planks & physio stuff

Decline KB Push-Ups:
2x8
2x6 - was shooting for 3x8 but back felt dodgy half way through 3rd set

Side Planks (uncomfortable on injured side) & physio stuff

Reverse Dips / Knuckle Push-ups:
2x8 / 2x8

5 mins HIIT
Stretches

[xJimx]

Back felt OK at the beginning but pretty crap once I got started so cut things short. Made the cardio extra tough to compensate a little (i.e. sprint speed up from 110rpm to 120):

5 mins HIIT

Weighted Chins:
1x8x20
1x8x10

BW Chins:
2x6

Pistols:
3x8 each leg - 5kg counter

Back sore at this point

Rev Rows OH:
3x8

5 mins HIIT

Shiny Bar Hangs:
3 x failure (c.60-30-30secs)

Stretches

[xJimx]

Hmmm opposite problem from Friday. Felt really sore over the weekend & this morning, felt OK during workout, now hurting again

5 mins HIIT

Weighted Dips:
6x6x20

Pistols:
3x6 each leg - 5kg counter

KB Push-Ups:
6x6 - no incline just to reduce pressure on back

Pistols:
3x6 each leg - 5kg counter

5 mins HIIT

Reverse Dips:
3x6

Stretches

[xJimx]

5 mins HIIT

Weighted Chins:
3x4x30 - last rep a bit iffy as I was worried about the belt slipping & taking my shorts with it

Planks:
Front 1x120 secs
Side 1x60 on each

Rev Rows OH:
3x8

Disco shrugs - pump 'n' burn

BW Pull-Ups:
3x6

Planks:
Front 1x120 secs
Side 1x60 on each

Suspension Curls:
3x8

5 mins HIIT

Stretches

[xJimx]

5 mins HIIT

Weighted Dips: no wrist strap so a little tender afterwards
4x5x35
1x4x35 - last rep so close but no cigar

Pistol Squats:
5x5 - 4kg counter - back really not happy with these today

Decline KB Push-Ups:
5x5

Swiss Ball Push-Ups:
5x5

5 mins HIIT

Stretches

[xJimx]

Yesterday:

Weighted Chins:
5x5x20 - good milestone, pleased with this

5 mins HIIT

Pistol Squats:
5x5 each leg - 3kg counter

Rev Rows OH:
5x5

5 mins HIIT

Pull-Up Negatives:
5 reps, each with 10 sec -ve

Suspension Hammer Curls:
5x5

Stretches

[xJimx]

5 mins HIIT

KB Push-Ups:
3x10

Planks:
Front - 2x60 secs +10kg
Sides - 2x30 secs +10kg

BW Dips:
3x10

Seated shrugs

Planks:
Front - 2x60 secs +10kg

Knuckle Push-Ups:
3x10

Then did some bench dips & assisted 1-arm dips

5 mins HIIT

Stretch

[JP]

dude, you think your back would be ok with different kind of jumping?

vertical jumps, kneeling jumps, etc etc?

[xJimx]

Yeah I was doing jumps a few weeks ago, mainly vertical 1-leg. Back has been a bit tender in the last few weeks so I've given them a miss but I'll try some tomorrow depending on how I feel.

[XkillerX]

watch out with jumping though. once you get tired you'll probably start rounding your back just a bit with each jump and accompanied by smashing your spine just a bit with each landing this can be devastating if you do several hundred at a time...

[xJimx]

5 mins HIIT

Pistol Squats:
5x5 - 3kg counter

Rev Rows OH:
3x10

Squat Jumps:
3x10 to platform (not sure of exact height)

Chin-Up Negatives:
3x3 with 10 sec -ve on each rep

Suspension Pulls OH:
3x10

5 mins HIIT

Stretches

Then messed around with some 1-arm pulls on the suspension set-up


Squat jumps seemed OK on the back so probably a keeper.

[xJimx]

Returning to the Motherland (South Devon) next week & I feel like I could do with a week off from the gym. Hit my 5x5 dips target today (after I missed it last time I tried) but definitely no more in the tank just now.

5 mins HIIT

Weighted Dips:
5x5x35

Pistol Squats:
3x10 each leg - 5kg counter

Decline KB Push-Ups:
5x5

Squat Jumps:
3x15 to platform

Reverse Dips:
5x5

5 mins HIIT

Stretches


Absolutely destroyed by the end

[xJimx]

Seem to have acquired a spot of manflu, not surprisingly today's effort was rather feeble:

5 mins HIIT

Weighted Pull-Ups:
4x6x10 - was aiming for 6x6 but nothing in the tank

Weighted Planks:
1x60 secs +20kg
2x30 secs +20kg

Rev Rows OH:
4x6

Weighted Planks:
1x60 secs +20kg
2x30 secs +20kg

Suspension Pulls NG:
4x6

Seated DB shrugs:
3x6x20s with 5 sec hold on each rep
3x12x20s

Chin-Up Holds/Negatives:
4 reps each with 10sec hold at top & 10sec -ve

+ some 1 arm pulling thingies on the suspension setup

Couldn't be arsed with any more cardio

[xJimx]

No gym on Friday 3rd - just wasn't feeling it & very busy at work.

No gym last week as on my hols, but did do hill sprints on 3 evenings i.e. 20 sprints up a steep grassy hill. Really enjoyed these; hard work & serious burn in the legs & backside afterwards, though seemed to tweak my achilles slightly on the last day.

Went for a high tempo bike ride Sunday evening.

Back to gym today; feeling a bit weak, not surprising after 2 weeks off though I guess:

5 mins HIIT

Weighted Dips:
(Warm-ups)
2x4x40
2x4x30

Planks:
2x60 secs +20kg

Decline KB Push-Ups:
2x8

BW Dips:
2x8

Planks:
2x60 secs +10kg
then each side for 30 secs +10kg

Flat KB Push-Ups:
2x8

5 mins HIIT

Stretch