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Daily Recharge

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Daily Recharge

Post by Rastaman on Thu Mar 19, 2015 11:26 pm

Well overdue for a new log... and consistency!

Rope Climbing ... One Arm Chin... Muscle Up
Power Squats & Push-ups
Bridging/No hand Kip up
Diamond HeSPU
AB Rollouts

# Have a 6 meter 2" poly rope which has become my new obsession.  Hoping for some good carry over to a one arm chin.  The lockoffs and assist work were becoming a bit tedious.  Have had some good increases in grip strength.  Seem to be progressing steadily with one arm strength.  Loosely following  GB progressions.

Really enjoying CC3 move away from strict rep progression.


Today:

Squat Jumps SS Shrimps

Pop Ups SS Rolling Squats

Gecko Bridge Holds SS Wall Walks (feet together)

Diamond HeSPU SS Rope Climbing Progressions ( L-Sit Pull-ups ,Assist hand @ Shoulder Ht)
3,5,4.                            3/3,2/2,2/2              

AB Rollouts (7ft 10cm from wall) x 2


Last edited by Rastaman on Mon Jan 04, 2016 7:47 am; edited 1 time in total
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Re: Daily Recharge

Post by Brahma Bill on Fri Mar 20, 2015 9:08 am

Great goals and nice work! Good to see you back
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Re: Daily Recharge

Post by Rastaman on Fri Mar 20, 2015 11:18 am

Cheers Bill, great to be back!
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Re: Daily Recharge

Post by Rastaman on Sat Mar 21, 2015 1:47 am

Today

5 Mins : Squat jumps SS Shrimps Full ROM  

5 Mins: Clap Pushups SS Shoulder Pops

Gecko Bridge Holds : 20 Sec L&R

Diamond HeSPU:  5,4
SS
Rope Climbing Progressions (L-Sit Pullups assist hand @ chest)
2/2,1/1

AB Rollouts: 7ft 10 cm from wall x 1
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Re: Daily Recharge

Post by Dave on Sat Mar 21, 2015 3:23 am

Hey Chris, quality work!
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Re: Daily Recharge

Post by Rastaman on Sun Mar 22, 2015 12:38 am

Thanks for dropping by Dave !

Today:

5 mins : Clap push-ups SS Squat jumps

5 mins : Shrimps SS Rolling Squats

HeSPU : 3 Reps
Diamond HeSPU :  5,4. SS  Rope Climbing Progressions (L-Sit Pullups assist hand @ shoulder) : 3/3,3/3

AB Rollouts: 7ft 10 cm

Wall walk/ Gecko Bridge Holds

# Enjoying this daily routine, should be able to comfortably maintain for now.
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Re: Daily Recharge

Post by Rastaman on Sun Mar 22, 2015 9:00 pm

Today:  Monday

Chest Clap Pushups SS Jump Squats

Rolling Squat SS Shrimps

HeSPU 3 reps, HeSPU pop ups x 2
Diamond HeSPU: 3,3,3,3
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Re: Daily Recharge

Post by Dave on Mon Mar 23, 2015 3:05 am

Diamond HeSPUs again! Crazy. How is the pressure on the hands and wrists? How many HeSPUs were you doing in a single set before you tried to get these?
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Re: Daily Recharge

Post by Rastaman on Mon Mar 23, 2015 7:02 am

Don't really have any pressure issues on the hands or wrists from HeSPUs.  One arm Bridge pushups and Gecko holds really punish my wrists though.

From memory, I think I worked up to 20 HeSPU reps before working towards Diamonds.  The 20 reps was a goal more than a prerequisite.  No reason why you couldn't start progressing with the hands closer together after  working up to 10 HeSPU's I suppose.

Diamonds are still purely a strength movement for me and progress adding reps is fairly slow going.  It will be quite a while before they become a strength/endurance exercise, but then again 5 HeSPUs once felt that way!
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Re: Daily Recharge

Post by Rastaman on Mon Mar 23, 2015 10:10 pm

Tuesday:

Double Clap Pushups (chest clap) SS Jump Squats

HeSPU: 3 reps
Diamond HeSPU: 6 reps

Rope Work:

One Arm L-Sit Pullups ( assist hand between bicep & shoulder): 3/3,3/3,3/3
assist hand @ chest : 1/1

Rope Climb: 16 meters (4m up/down x 2)

One Arm Pullups ( assist @ elbow) : 4/4

Rope Work SS with Shrimps : 1/1 x 5

# The weak link on the rope work is still the grip, starting to slip a bit on the final rep.  The poly is very slippery and need to grip hard, this may be helping to maintain tension for one arm pullup.  Should notice some good gains in grip strength when I get a decent length of manila rope in the future.

Wall walks (feet together), Gecko Bridges

AB Rollouts: 7ft. 10 cm from wall
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Re: Daily Recharge

Post by Rastaman on Tue Mar 24, 2015 6:58 pm

Wednesday

Double Clap Pushups SS Jump Squats

Stand to Stand Bridges SS Rolling Squats

Gecko Bridge Holds SS Diamond HeSPU: 6,4,3,3

AB Rollouts: 7ft 10cm from wall
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Re: Daily Recharge

Post by Rastaman on Thu Mar 26, 2015 12:20 am

Thursday

Daily Wall Walks & 1 Arm Bridge Holds, L x2, R X1

Hip Strike Pushups SS Squat Jumps

Rolling Squats SS Shrimps

HeSPU: 2 reps,  Diamonds: 6 reps

1 Arm Rope Progressions: L-Sit Pullups assist hand @ shoulder:2/2,2/2,2/2

AB Rollouts : 7 ft 10 cm
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Re: Daily Recharge

Post by CCTommy on Thu Mar 26, 2015 11:48 am

There you are, just found your new log . Nice workout !
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Re: Daily Recharge

Post by Dave on Thu Mar 26, 2015 3:35 pm

Rastaman wrote:From memory, I think I worked up to 20 HeSPU reps before working towards Diamonds.  The 20 reps was a goal more than a prerequisite.  No reason why you couldn't start progressing with the hands closer together after  working up to 10 HeSPU's I suppose.

Thanks!

CCTommy wrote:Nice workout !

Yeah, he does that!
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Re: Daily Recharge

Post by Rastaman on Fri Mar 27, 2015 10:23 pm

Felt a bit run down yesterday, thought it might have been the onset of the Flu the rest of the family have, or maybe just lack of sleep.  Anyway needed a rest day.  Blended up a whole bunch of broccoli yesterday, which I normally do when I'm feeling run down and gave me a good lift.  Substituted my pre-workout caffeine this morning for the broccoli smoothie again, felt great!

Today:

Mobility work (addition of Cheeses x 20 kneeling Backbends)

Wall Walks (feet together) & One Arm Bridge Holds: 10 sec x 2 Left, 10 sec right

HeSPU x 2,

Diamond HeSPU : 6,4,3    
SS
One Arm Rope Work ( L-Sit pullup assist arm at shoulder) 2/2,2/2,2/2

Squat Jumps SS Hip Clap Pushups

Rolling Squats ( hands on chest) SS Shrimps

AB Rollouts: 7 ft 10 cm
# Close to a full standing rollout against the wall.  This is the same stage I was at 12 months ago when I pulled something in my stomach/groin area pushing EDT with sloppy form.  Will spend more time here until initialising the return is more comfortable, all out effort still.
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Re: Daily Recharge

Post by Brahma Bill on Fri Mar 27, 2015 11:55 pm

I'll have to try the Broccoli. I usually put Kale or Spinach in mine.
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Re: Daily Recharge

Post by Rastaman on Sat Mar 28, 2015 12:35 am

Cheers Bill. The broccoli might be an acquired taste for some, but it's not too bad with ice cold water. The Spinache and Kale sounds good.
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Re: Daily Recharge

Post by Rastaman on Mon Mar 30, 2015 2:51 am

Monday:

Wall Walks, One Arm Bridge Holds L x2, R X1

HeSPU: 2 reps,  Diamond HeSPU: 6,4,4 SS
One Arm Rope Pullups ( assist @ shoulder ht) : 2/2,2/2,1/1

Squat Jumps SS Shrimps

Hip Clap Pushups SS Rolling Squats (hands on chest)

AB Rollouts : 7 ft 10 cm
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Re: Daily Recharge

Post by Cesar on Mon Mar 30, 2015 2:52 pm

Tomorrow morning, we start.
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Re: Daily Recharge

Post by Rastaman on Tue Mar 31, 2015 12:46 am

Cesar wrote:Tomorrow morning, we start.

I'm sure Mr Consistency will have a back and neck of steel by the end of the month... It's on like Donkey Kong!

Aim to use the Bridging Challenge to focus on my piss weak left  One Arm Bridge.  

Tuesday:

No Bridging today, resting for tomorrow :lol:

Squat Jumps SS Shrimps

Double Clap Hip Pushups SS Shrimps

Rolling Squats SS AB Rollouts (7ft 13 cm)
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Re: Daily Recharge

Post by Rastaman on Tue Mar 31, 2015 9:31 pm

Wednesday

Bridging:

Kneeling Backbends (Full ROM head to ground & back to kneeling) x2

Bridge Holds working on opening chest and moving hands and feet closer: 4 x 30 sec holds (2 mins)

One Arm Bridge Work: Left : 3 x 10 sec hold & 30 sec hold both arms
(1 min)

Standing AB Rollouts : fail @ 7 ft 13 cm x3

Diamond HeSPU 4 reps x 10 sets ( Fresh sets).
SS
Shrimps (Right Leg only): 1 rep x 10 sets
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Re: Daily Recharge

Post by Rastaman on Fri Apr 03, 2015 4:59 am

Good Friday:

One arm rope pullups (assist @ bicep): 3/3,3/3,2/2
SS
Diamond HeSPU: 1,1,1  (Loosening up still stiff and sore shoulders from last workout).

Kneeling Backbends x2
Bridge Holds: 2 x 30 sec
One Arm Bridge Holds Left  arm:  2 x 10 sec

Shrimps Right only:  3 x quick negatives
1,1,1,1,1

# Quick negatives seem to help with balance on work sets.  
Will continue with the symmetrical capping with my weaker right leg for now.  Would  like to  get to the stage  when I walk  up to do a shrimp and it feels more natural to use my right leg and not the left.

AB Rollouts:  7 ft 13 cm x 2:  Realised that I am at full ROM for these now against the wall.  If I stand up against the wall with outstretched hands above my head 7 ft 13 cm is above my reach.  Tried lowering the chest to the floor  a fraction and I  think Im about 10 cm off the ground using furniture sliders.Will continue at this distance from the wall until I can get the chest closer to the ground and then... no more wall!

....Later..

Hip Clap Pushups,
Ass tap Pushups (intermediate step before behind back claps)
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Re: Daily Recharge

Post by Rastaman on Sat Apr 04, 2015 9:18 am

Saturday

Kneeling Backbends, Bridge Holds 2 x 30 sec
Left Arm Bridge Hold 2x 10 sec

AB Rollouts : x 4

Shrimps Right Leg: 1 x 6 sets

Diamond HeSPU: 5,4,4,3
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Re: Daily Recharge

Post by Rastaman on Sun Apr 05, 2015 8:34 am

Sunday

Kneeling Backbends, Bridge Holds 2 x 30 sec
Left Arm Bridge Hold 2 x 10 sec

Shrimps Right Leg: 1 x 6 sets

Hip clap & Ass Clap Pushups

Diamond HeSPU:5,1
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Re: Daily Recharge

Post by Rastaman on Tue Apr 07, 2015 9:08 am

Tuesday

AM: HeSPU 3 reps, Diamond 6 reps

Bridge holds & Left Arm Holds

Shrimps: Right: 1 rep x 10, Left 1 rep x 2

PM : HeSPU 3 reps, Diamond 5 reps

AB Rollouts x 3

# Plan to work a daily Morning and an evening Diamond HeSPU max set just to see how I progress. Bit of a plateau at the moment, my volume has been fairly low though. Will see how the recovery goes.
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Re: Daily Recharge

Post by Rastaman on Tue Apr 07, 2015 10:22 pm

Wednesday

AM: HeSPU 3 reps, Diamond 6 reps

At the kids playground with my little mate,  Some OAC work on pullup bar:

OAC with Climbers assist ( lower bicep ) 2/2
             Climbers assist ( shoulder) 1/1,1/1,1/1

Bridge Holds & Left arm bridge holds (2:00)

Jump Squats SS Hip Clap Pushups

AB Rollouts x 4

# post PM Diamonds later
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Re: Daily Recharge

Post by Brahma Bill on Tue Apr 07, 2015 11:17 pm

Nice! I did a ton of isometric pulls and pushes on the playground last week while the little man played tag.
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Re: Daily Recharge

Post by Rastaman on Sun Oct 11, 2015 5:28 am

It's been a while !  Have been trying to get some consistency going again with my training and realized that the times when I have made the most consistent progress was when I was logging here.  Really miss the early days when this forum got started and the desire to log here as soon as I finished a work out...

Have been working the basics again in a circuit with no rest between sets to try and get back some conditioning and strength.  The last four days has consisted of the following:

HeSPU (wide) 13 reps
1 arm rope pullups  3/3 (assist an inch below elbow)
HeSPU (5") 4 reps
1 arm rope pullups 3/3
Wall walk: x 2
AB rollouts: x 3
HeSPU (wide) 6 reps
1 arm rope pullups 3/3
Shrimps: 2/2 x 2
Shoulder POPS: x 3
Diamond Pushups x 20
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Return to Profitable Endeavors

Post by 98poundweakling on Sun Oct 11, 2015 12:28 pm

Rastaman wrote:It's been a while !  Have been trying to get some consistency going again with my training...
Hey, Rman, that's me, too. Finally getting a rhythm going. I wish you a bucket-load of tenacity to go with your fitness goals!
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Re: Daily Recharge

Post by Brahma Bill on Tue Oct 13, 2015 7:54 pm

98poundweakling wrote:
Rastaman wrote:It's been a while !  Have been trying to get some consistency going again with my training...
Hey, Rman, that's me, too. Finally getting a rhythm going. I wish you a bucket-load of tenacity to go with your fitness goals!
We're all in the same boat. Here's to getting your fire back. :cheers2:
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Re: Daily Recharge

Post by Rastaman on Wed Oct 14, 2015 3:04 am

Cheers Guys, logging here again should help!

Yesterday 13th:

Diamond HeSPU : 6" hand spacing:  5,5, HeSPU 10
Superset with:
One Arm Rope Pull-ups (assist below elbow height) 3/3,3/3 & One Arm Chin (pinky assist) 1/1
AB Rollouts: x 3
Diamond Push-ups: x 20

Done with out rest between sets

Today 14th
Diamond HeSPU (6" spacing) 3,3,2
Superset with:
OAC ( assist hand on bicep): 1/1,1/1,1/1,1/1

AB Slides: x4 ( worked up to standing 7 ft from wall)
Closing Bridges x 2 and wall walks

Diamond HeSPU (6" hand spacing) 2,2
Diamond Push-ups ( 5 year old on my back) 5,5

Shrimps:2/2 x2
Close Squats X 20

Carrying a little bit of extra weight at the moment and trying to work back up to full diamond HeSPU's and OAC (didn't quite get there).
Have really dropped off quite quickly with both of these exercises since I stopped working them regularly.  

The AB Rollouts and Shrimps have come back quite quickly, need to build up to stand to stand bridges again and then continue working to wards a Kip Up.
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Re: Daily Recharge

Post by Rastaman on Wed Oct 14, 2015 10:01 pm

Today: 15th

Diamond HeSPU (6" spacing) 5,6
SS with
OAC (1 finger assist): 2/2,1/1

AB  Rollouts: x3 (7ft)

Second set of Diamonds felt good, found a groove.

Rope Climbing in the trees out the back.

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Re: Daily Recharge

Post by Dave on Fri Oct 16, 2015 12:59 am

Brahma Bill wrote:We're all in the same boat. Here's to getting your fire back. :cheers2:

Ditto! And I hope to catch a little of that fire, too!
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Re: Daily Recharge

Post by Rastaman on Mon Oct 19, 2015 11:35 am

Today : Monday 19th

5 mins Bridging, wall walks & St to St

Diamond HeSPU(6") : 6,4

Pull-ups : 30 sec dead hangs : x 5 Reps : 2 mins 30 sec hang time
Theses felt great afterwards, will work these up to 10 reps & 5 mins hang time.

Swings: 16 Kg
10 reps x 5 sets : 50  ; 1 min rest between sets.
Felt gooood!
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Re: Daily Recharge

Post by Brahma Bill on Mon Oct 19, 2015 8:36 pm

Rastaman wrote:Today : Monday 19th

5 mins Bridging, wall walks & St to St

Diamond HeSPU(6") : 6,4

Pull-ups : 30 sec dead hangs : x 5 Reps : 2 mins 30 sec hang time
Theses felt great afterwards, will work these up to 10 reps & 5 mins hang time.

Swings: 16 Kg
10 reps x 5 sets : 50  ; 1 min rest between sets.
Felt gooood!

Nice!
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Re: Daily Recharge

Post by Dave on Mon Oct 19, 2015 9:03 pm

I gotta catch up on the lingo! Street to street?
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Re: Daily Recharge

Post by Rastaman on Mon Oct 19, 2015 10:52 pm

Cheers Bill.

St to St, Stand to Stand, Dave.  Lazy posting :toothy:
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Re: Daily Recharge

Post by Dave on Mon Oct 19, 2015 11:56 pm

Right, stand to stand bridges. A worthy skill! One I have not developed...
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Re: Daily Recharge

Post by Rastaman on Tue Oct 20, 2015 5:34 am

Dave wrote:Right, stand to stand bridges.  A worthy skill!  One I have not developed...

Im pretty sure that during the 2013 Bridging Challenge (was it that long ago :scratch:  ) that you were able to do a closing Bridge without specifically training for it... I don't think that a Stand to Stand would take you too long to master!

Today:  20th OCT

AB Rollouts

Diamond HeSPU (6") x 6  (realised that I have been doing these too far from the wall since I started back  up with the HeSPU work again.  Moved closer and felt a lot better).

Swings: 16 Kg
10 Reps x 5 Sets (30  sec rest between sets)

:mrgreen:  Thought I'd try some jelly leg Shrimps after the swings... not good!

#  Had to really push myself to do this quick workout after a 6 hours drive back to work late afternoon.  Glad I did, although  really should warm up a bit more after being inactive for so long.  

Decided to change goal focus a bit, rather than a specific movement to Master.  Need to make the swings and alternating Push/Pull a daily habit... and become  a mini-Mr Consitency Man  XD
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Re: Daily Recharge

Post by Brahma Bill on Tue Oct 20, 2015 7:36 am

That will definitely work the kinks out. 6 hours in the car and I'd be walking like the Tin Man.
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Re: Daily Recharge

Post by Rastaman on Tue Oct 20, 2015 7:44 am

Cheers mate, felt like the Tin man!
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Re: Daily Recharge

Post by Rastaman on Wed Oct 21, 2015 3:02 am

Today 21st:

Swings Day 3
16 Kg : 10 x 10 reps : 30 sec rest between sets

Could hardly walk when I got out of bed this morn, swing DOMS. Climbing the pilot ladder at work was  a challenge  :face:  ... found some muscles that havent been worked for a while!
Thought I'd double the volume today and see how the legs feel tomorrow.  

AB Slides x 3

Diamond HeSPU x 3 Reps

Wall Walks x 2

One Arm Rope pullups (assist hand at chest height) 1/1 x 2
Full Rope climb 19 sec

# Will need to start working HeSPU and Pullups on alternating days I think.
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Re: Daily Recharge

Post by Dave on Wed Oct 21, 2015 4:19 am

Rastaman wrote:Could hardly walk when I got out of bed this morn, swing DOMS... Thought I'd double the volume today and see how the legs feel tomorrow.  

No, not a sadist, not at all...  XD
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Re: Daily Recharge

Post by Rastaman on Wed Oct 21, 2015 11:42 pm

Dave wrote:
No, not a sadist, not at all...  XD

Maybe just a little, Lol!

Today 22nd Oct

Foam rolling and joint mobility, followed  by 1 hour walk  and some hindu squats and light bridging  to loosen up leg DOMs.

AB rollouts x 5

Swings Day 5:


16 Kg: 40,35,25  :100
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Re: Daily Recharge

Post by Dave on Thu Oct 22, 2015 12:31 am

Oh, a little R&R, eh?
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Re: Daily Recharge

Post by Rastaman on Sat Oct 24, 2015 9:11 am

A little R & R and yesterday rest day from swings... the Doms got the better of me.  

Today:  24th

Diamond HeSPU (6") 5, 3, 2
SS with:
Phorm Pullups 3,3,2

AB rollouts x 5
SS with
Wall walks x 4

Swings Day 5
45,35,25 with 16 Kg bell :100
SS with
One Arm Rope Pullups (assist @ bicep) 2/2,2/2

#  Forearms dead!
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Re: Daily Recharge

Post by Rastaman on Sun Oct 25, 2015 3:34 am

Today 26th

Diamond HeSPU : 3,3,3,3,3

One Arm Rope Pullups : 2/2,2/2,2/2,2/2,2/2

Swings (16  Kg) : 20,20,20,20,20

# Fresh sets focusing on form.  
Swings felt good.  Focussing on cues of tightening glutes and leading with the hips.
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Re: Daily Recharge

Post by Dave on Sun Oct 25, 2015 4:50 am

What differences did you notice, if any?
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Re: Daily Recharge

Post by Rastaman on Sun Oct 25, 2015 3:11 pm

Felt like I had a lot more stable base. Tensing the glutes felt better on the lower back and was engaging abdominals more on down swing. Back felt a lot straighter. Quicker swing, especially down swing. Picked up speed as I got into each set, last 5 reps felt good. I think for me at this weight 20 rep sets is about right, able to maintain form, any more than that, I don't think I'm getting as much out of the movement.
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Re: Daily Recharge

Post by Rastaman on Mon Oct 26, 2015 5:42 am

26 th Oct

Diamond HeSPU : 3,3,3,3,3
SS with:
Swings (16 Kg) : 20,20,20,20,20

# Night work and only a couple  of  hours sleep, felt good though.
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Re: Daily Recharge

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