7.8.2007
Strength:
- SR: [(muscle up, L, pike press) x 2, muscle up, L, straddle press, hollow support hold (20sec)] (x 2)
- SR: [muscle up x 5, hollow support hold] (x 4, 8# weight vest)
- SR: [muscle up, L, pike press, hs hold (20sec), hollow support hold (30sec)] (x 2)
- DB maltese press (5 w/ 4sec pauses in maltese, 25# each)
- HSPU (10, (9,1), 10, (8,2), (9,1))
- Pullups (10 x 3), Chinups (10 x 2)
- Dips (40), HS hold (30sec)
- Horizontal pullups (12 x 2)
- Treadmill (10min, 0.58mi, ave speed: 3.5mph, 10deg incline, 15# backpack)
- HS hold (90sec)
- Shoulder prehab
Workout time: 2hrs
Ice: left lower ab
So I tried to do a lighter workout today. I suppose it wasn’t too heavy, but I guess it wasn’t light either. It did have a good bit of volume though…somehow I spent 2 hours in there. I tried to do things that wouldn’t strain my lower ab, so I was testing it out too, seeing what I could and couldn’t do. Everything I did today was alright, aside from a little strain here and there; nothing like malteses on Friday though. I figured out that it hurts with abdominal hollowing (i.e., the classic vacuum pose) and with leg adduction. For a while now, I’ve been alternating between push and pull exercises (agonist-antagonist muscle groups) when I have them in the workout. Today, though, I did straight set of HSPUs and pullups/chinups, which definitely worked me.
|