Workout Recap - Week of June 28, 2020

July 5, 2020

My leg felt good again after a break and a couple days of slightly lighter load, so I'm ready to ramp it back up again.  I would've preferred to have avoided the injury entirely, of course, but at least it's good that I caught and addressed it before it became something serious, and it's always heartening to witness your own body's resilience.

Monday

 

Type: To Form Failure

 

Horizontal sets with 30 second rest intervals:

Tight Forearm Planks - 8 sec, 7 sec, 6 sec
Hanging Lat Raises - 9, 6, 6

Elevated Plank - 30 sec, 30 sec, 30 sec

Reverse Flies - 20, 17, 16

Pike Push Ups - 17, 13, 11

 

Bonus: 3 slow pull ups

 

Good to see some progress on all fronts (aside from the regular planks, which are time-capped at the moment because they're about feeling comfortable and natural with better posture before getting into moving).  The reverse flies deserve some extra highlight because it's also getting to be far less of a struggle to keep my face off of the floor while resting on my chest.  I'm taking that as an implication that my neck is improving at staying straight rather than either drooping forward or arching back.

 

Tuesday

 

Type: To Form Failure

 

Horizontal sets with 30 second rest intervals:

Close Squats - 20, 20, 20

Isometric Short Bridges - 30 sec, 30 sec, 20 sec

Long Reverse Lunges - 6, 5, 5 (each side)

Hamstring Curl Negatives - 8, 8, 5

Star Planks - 12 sec, 12 sec, 12 sec (each side)

 

Bonus: 3 slow drinking birds (each side)

 

I tested out doing pistol squats, and I didn't feel good about my body's reaction, so I went with close squats instead.  They're obviously easier, but the sheer volume still put some good burn in my thighs going into the rest of the routine.

 

Wednesday

 

Type: To Form Failure

 

Horizontal sets with 30 second rest intervals:

Tight Forearm Planks - 9 sec, 8 sec, 9 sec
Hanging Lat Raises - 11, 9, 8

Elevated Plank - 30 sec, 30 sec, 30 sec

Reverse Flies - 26, 22, 17

Pike Push Ups - 23, 19, 12

 

Bonus: 3 slow pull ups

 

Good strides forward with the reverse flies and pike push ups.  I also think I'm starting to get comfortable enough with the plank to start moving with it.  All in all, I felt quite good about this.

 

Friday

 

Type: To Form Failure

 

Horizontal sets with 30 second rest intervals:

Pistol Squats - 2, 2, 3 (each side)

Isometric Short Bridges - 30 sec, 30 sec, 30 sec

Long Reverse Lunges - 8, 7, 5 (each side)

Hamstring Curl Negatives - 10, 8, 7

Star Planks - 14 sec, 14 sec, 14 sec (each side)

 

Bonus: 1 slow drinking bird (each side)

 

And pistol squats are back in play!  I went into it just aiming to do two per set, but the first two built up enough confidence for me to go for one more in the last set.  All told, my body handled it well enough that I'm looking forward to loosening the limitations on my next lower body day.  I'm also time-capped on the isometric short bridges, so I think it's time to add some movement there, too.

 

Saturday

 

Type: To Form Failure

 

Horizontal sets with 30 second rest intervals:

Tight Forearm Planks - 10 sec, 10 sec, 8 sec
Hanging Lat Raises - 12, 11, 10

Half Push Ups - 11, 9, 7

Reverse Flies - 28, 21, 17

Pike Push Ups - 27, 17, 13

 

Bonus: 2 sets of 4 slow pull ups

 

I made the leap from planks to (half) push ups, and all three sets ended up stopping due to my shoulders getting out of place.  Letting my elbows flare out (about 40 degrees, compared to how I used to do push ups with my elbows in against my sides) seemed to help me recruit some deeper muscles to lock in my shoulder blades, but they'd still hunch after a while.  It's frustrating, but it's something to work on, and at least not pushing my arms/chest to their extents there probably helped beef up my numbers in the subsequent movements.

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