R&R yesterday. Today... 47 kg 1-Arm DB Snatch 7x1 That went okay... Neutral Grip Pullups Headstand Pushups 3x2-3-5 That... didin't. Well, the HeSPU's did but I never had problems with THEM. Pullups crapped themselves and died on sets of five. Back to square one next time. 47 kg Goblet Squats 30 kg Sliding Leg Curls 3x10 Punch the clock and move on. Blast Strap Fallouts 1x15 My abs were completely shot by this point so took it easy. 35 kg Waiter Walk 70 paces Ten paces and turn, yadda yadda, you know the drill by now. Took it easy-ish here as well; I think 35 kg is just about the right weight. Class tomorrow.
Class yesterday. Lots of kicking, dodging, and moving around. Today... AM "RRRRRRRRRRRRRRRRRRRRING!!!" "Yawn! $%@$" 20 minutes on the stationary bike, broken down like this 2 minutes warm-up; 5 30 seconds sprints with 30 seconds slow pedalling inbetween; 90 seconds break (going nice and slow) after sprint number 5; repeat three times. That and coffee, and I'm already climbing walls. More to come... PM I felt like doing some heavier swings, so... 35 kg 1-Arm DB Swings x5 Divebombers x10 Hindu Squats x15 5 rounds in 17:39 Not as bad as I feared, not as good as I hoped. Mighty pleased with the weight on the swings. Class tomorrow.
47 kg Dumbbell Clean and Jerk 7x1 These felt a bit wonky; nonetheless they got done. 47 kg 1-Arm DB Rows Elevated Blast Strap Pushups 3x10 Got the reps in. *deep breath* 47 kg Reverse Goblet Lunges Assisted Glute Ham Raises 3x5 Okay, so Bulgarian Split Squats were an epic dud and yet... and yet... goblet lunges may well be my new favorite lower body exercise. GHRs felt pretty much like an afterthought. 15 kg V-Sit Twists 1x15 I think I'll start doing two sets for t3h 4bz starting next week. 47 kg Suitcase Walks 80 paces (40/40) Laugh all you want but I was too lazy to take the plates off. One more week, then it's holiday time better known as "playing it by ear". I won't even try to stick to the schedule becauseif experience taught me one thing it's that it's hopeless.
Saturday was an end-of-the-year roda so I ate, drank, shot the breeze with people and played some capoeira. Sunday was R&R. Today... 47 kg 1-Arm Dumbbell Snatch 7x1 Around the single no. 6 I thought about going for 8; around single no. 7 I decided it's not a very good idea just yet. Neutral Grip Pullups Headstand Pushups 3x1-2-3-4 In short, what I should've done last week. 4's feel tough but doable. Gonna stick with it for now. 47 kg Goblet Squats 30 kg Sliding Leg Curls 3x10 Maintenance. I might try to bump the sets up to four or five just for laughs at some point but for now I'm satisified. Blast Strap Fallouts 2x15 Abs burned so much my t-shirt damn near caught fire. 35 kg Waiter Walks 80 paces (60/20) The goal was 70 paces total but after the first 60 it was either 20 or nothing. Class tomorrow.
^ He may well have, though I don't recall reading it. *shrug* I usually like to play with a given weight for a long time, and I don't see much reason to do otherwise in this case. Class today. Remember the big shindig on Saturday? It appears that I didn't warm up sufficiently for the roda and borked up my knee at some point. I didn't feel it so much yesterday but today it was grumbling at times. Hello, I'm Rand86 and I'm an idiot.
It's always two days later, for some reason. Anyway, hope you feel better soon. Just had a roda here, too--the first one in a few months. It was an impromptu roda put together by one of the other instructors in honor of Nelson Mandela and K. Kia FuKiau Bunseki, who passed away within a few days of each other. Even had some long term (15yrs+) angoleiros from Austin and Bastrop come down to play. Felt good to be in a roda playing with some downright tricky so-and-sos. Liking the new log, Rand.
It's alright now. Lesson learned: don't try au sem mao if you're not sure you're quite up to it. Rolled out of bed today for some morning intervals. Stationary bike: 2 minutes warm up; 30 seconds fast 30 seconds slow 30 seconds fast 30 seconds slow 30 seconds fast 30 seconds slow 30 seconds fast 30 seconds slow 30 seconds fast 60 seconds break; Repeat once. 90 seconds cool down; Total time 14:30; Wimped out before round 3 but a nice way to start the day regardless.
PM Fun... 35 kg 1-Arm Dumbbell Swings x5 Burpees x10 V-Ups x15 5 rounds in 21:26, give or take five seconds for struggling with the timer. I can't recall the last time I'd done this one - I wonder why? - and I can't be arsed to go through my logs. Nonetheless, I'm pretty sure there's an improvement there. The worst part is picking yourself off the floor after v-ups with some semblance of quickness.
So three hours of queueing to get a sheet of paper signed in the morning left me feeling like crap for most of the day. Tough luck, right? Here we go. 47 kg 1-Arm DB Clean and Jerk 7x1 Not exactly walk in the park but felt pretty strong. 47 kg 1-Arm DB Rows Elevated Blast Strap Pushups 3x10 Nice and smooth. 47 kg Goblet Reverse Lunges Assisted Glute Ham Raise 3x5 On lunges, left and right equals one. I have a hard time getting used to counting them out like that. :whistle: An old cap cord tied into a loop and threaded through a pair of 1/2 kg dumbbell plates makes for a damn servicable GHR setup. 15 kg V-Sit Twists 2x15 Two sets of those were simultaneously the best and the worst idea I'd had in a long time. YEEEEOWCH! 47 kg Suitcase Walks 100 paces: 60/40 Whew.
AM stuff... Stationary bike 120 sec. warm-up 2 minutes warm up; 30 seconds fast 30 seconds slow 30 seconds fast 30 seconds slow 30 seconds fast 30 seconds slow 30 seconds fast 30 seconds slow 30 seconds fast 30 seconds slow 30 seconds fast 60 seconds break; Repeat once. 90 seconds cool down; I must have screwed up the math somewhere last time round, as today it came to a whopping 15:30. Oh well, c'est la vie. Wanted to do three rounds but let's just say that's gonna take some building up to. More stuff later.
PM Fun... 35 kg 1-Arm DB Swings x5 Divebombers x10 Hindu Squats x15 5 rounds in funk knows what time as I'd managed to reset my timer without saving the time. Was probably about 17-ish minutes which, all things considered, was pretty decent. Now excuse me while I go cool down by cursing my stupidity and kicking walls.
Durneet. Managed to pull something in the sole of my foot. Walking sucks and lifting is out of the question. That's Christmas schedule sorted out. :cry:
Have yourself a merry little circuit... Spent the past two days doing Christmasy stuff and figuring out what I can do without taking my footpain from "nuissance" to "pestilence". Here's what I figured: 37 kg 1-Arm DB Clean and Press x3 Close Grip Chin-ups* x3 Blast Strap Dips** x3 37 kg 1-Arm DB Swings x3 Assisted Pistols*** x3 x5 Didn't bother timing it, just focused on getting the reps in. Foot feels fine, the rest of me eventually will too. Back to stuffing my face. Merry Christmas, folks! * hands less than shoulder width apart, basically; for me, that constitutes "close grip" ** done "dead stop" style, from the floor; should've set my straps higher. Live and learn, eh? *** wrapped my old cord around the door handle and held onto it for assistance; worked pretty well.
26/12 Lazing around. Bad Rand, bad. 27/12 Two hours roda to cap off the year. Was fun. 28/12 Decided to play around with the circuit from the last time. 41 kg 1-Arm DB Clean and Press x3 Close Grip Chins x3 Blast Strap Dips x3 41 kg 1-Arm DB Swings x3 12 kg Offset Pistols x3 x3 41 kg Swings were just a simdgen too ambitious after the first lap. Dips, as usual, done from the floor. Pistols done 1 right, 1 left for a count of 1-2-3. That circuit is beginning to grow on me.
