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Workout Recap - Week of January 21, 2018

Ah, at last, you can start to see some of the fruits of my labors over the past few weeks. More to come, with the next non-workout post likely being another miniature painting recap.



Type: Pass/Fail

Shoulder-width Handstand Push Ups - 1 set of 8 (pass)

1-Armed Pull Up Negatives - 1 set of 3, each side (pass)

Pistol Squats, Both Hands Behind Me - 1 set of 5, each side (pass)

Bonus: 4 sets of 3 Superman push ups

So, between Saturday and Sunday, I managed to cut a couple of my fingers with a butter knife. Embarrassment aside, I thought it'd be best to go a little easy with the workout to avoid further aggravating the injury, so I cut things pretty short today.


Type: As Many Reps As Possible

3 sets of 50 second intervals with 10 seconds of rest of:

Bridges (total = 62)

Straight Leg Raises (total = 75)

Push Ups (total = 68)

Side Lunges (total = 51 each side)

Bonus: 2 sets of 10 breath one-armed dead hangs (each side)

Oh, baby, did this workout ever feel good. I mean, sure, my ass and groin were sore as hell for the next few days, but flexing and stretching my spine so much gives a very cool aftereffect, at least for me.


Type: Pass/Fail

Diamond Push Ups - 2 sets of 20 (pass)

Stand-to-stand Bridges (with one touch of a wall on the way up) - 2 sets of 8 (pass)

Hanging V-raises - 2 sets of 11 (pass)

Bonus: 4 sets of 3 two-way suicide jumps, 5 burpees

Since those cuts on my fingers were still healing, I didn't want to force the issue with one-armed push ups. They would've probably been safe since the majority of the force is going through the heel of my hand rather than through my fingers, but as I've said in the past, I prefer to err on the side of caution when it comes to avoiding making injuries worse.


Type: As Fast As Possible

4 sets of:

8 Pull Ups

6 Handstand Push Ups

5 Pistol Squats, each side

Time = 8:30

Bonus: 10 bridges

Honestly, my ass was still sore when the time came to do this work out, but soreness is not an injury, so I forced my way through it and came out feeling better afterwards.


Type: As Fast As Possible

7 sets of:

7 Pull Ups

7 Bridges

Time = 6:15

Bonus: 1 pull up, 1 bridge

A slight slip from my previous best time with this workout, but I'll take it. With the other stuff that I've accomplished this week (and more exciting developments on the horizon), I'm not going to beat myself up over being a few seconds slower than I perhaps could've been. Instead, I'll take inspiration from having gotten through the first three sets in two minutes, which means that a sub-five minute completion time for this workout is theoretically possible. It may not be possible in reality, seeing as even my fitness idols (like Al Kavadlo and Jessie Graff) average about ten pull ups per minute when they go for high volume, so it'd be a challenge to get even just the pull ups alone completed in under five minutes, but inspiration isn't about what's possible, it's about motivating yourself to do more.

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