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Workout Recap - Week of April 26, 2020

I took it light this week, for two reasons. First, I wanted to make sure that I was over whatever minor injury I'd suffered last week. Second, I started taking some online courses as supplementary learning while this pandemic continues.

That second point should be less of an obstacle going forward, though. I've started working through a course on learning how to learn more effectively, and it turns out that the brain responds to exercise by creating new neurons, increasing its capacity to learn more. Seeing as the other cause of neuron generation (social engagement with others in a mentally-stimulating/enriched environment) is harder to do these days, I see value in exercising beyond merely trying to boost the immune system.



Type: Pass/Fail

Uneven Handstand Push Ups - 1 set of 7, each side (pass)

Fingertip Diamond Push Ups - 1 set of 11 (pass)

3-limb Bridges - 1 set of 3, each combination (pass)

Bonus: 5 handstand push ups

I wanted to ease into working on my mid/upper back again, so I swapped in handstand push ups in place of pull ups. Aside from that, I think this speaks for itself.


Type: As Fast As Possible

5 sets of:

5 Pull Ups

10 Push Ups

15 Prisoner Squats

Time = 4:30

Bonus: 2 sets of 5 pull ups

Light set count on this routine for the same reason. I didn't have any discomfort afterwards, even with the bonus on top, so that should be a good sign going forward.


Type: Pass/Fail

3-limb Bridges - 2 sets of 2, each combination (pass)

Uneven Handstand Push Ups - 2 sets of 5, each side (pass)

L-hang - 2 sets of 30 breath isometric hold (pass)

Bonus: 6 breath isometric one-arm dead hang (each side)

A bit more advancement with my L-hangs, and I think this is a good place to cap them off at. Once I'm confident with that workload, I should look to do something else with that spot. Working towards doing a front lever is a possibility, but I don't have the space around my pull up bar to do some of the intermediate steps I've seen recommended for that, so I'll need to get creative if I go in that direction.


Type: Pass/Fail

One-arm Pull Up Negatives - 2 sets of 4, each side (pass)

Fingertip Diamond Push Ups - 2 sets of 10 (pass)

3-limb Bridges - 2 sets of 2, each combination (pass)

Bonus: 2 sets of 6 Superman push ups, 7 burpees

This has got me feeling good that my back is fully healthy again. I think I'll also have to start breaking up my 3-limb bridges into one-arm and one-leg counts, since I need more time to advance with the former but am certainly ready to push on with the latter.


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