Scrumhalf's functional fitness workout log

[Scrumhalf]

Thursday 5/6/10

Push

Just did some pushups at home today, as I was running late and had to be at work for a meeting.

Standard pushups - 3 sets 1 rep short of failure
Diamond pushups - 3 sets 1 rep short of failure
Pike pushups - 2 sets 1 rep short of failure

Did some light stretching and that's it. Swimming this evening....

Notes:

1. Not very happy with today's workout and lack of time.
2. Remember to wake up earlier next time... :(
3. Try to do well in the swim session this evening

[Scrumhalf]

Thursday 5/6/10 Evening

Swimming

Continued to work on my stroke. Got tips on arm positioning. Still having trouble relaxing with my kicks and my breathing. I might have to go back to breathing every 2 strokes. My biggest problem is remembering to exhale - I tend to hold my breath and then my lungs aren't empty when I come up for air and I can't get enough, which then tends to exhaust me faster. Kinda like holding your breath and running - can't do it for too long.

Man, swimming is technical! Lots of details..... on the plus side, learned how to do flip turns.. still getting water up my nose.. lol... I need to exhale better through my nose.

[Scrumhalf]

In San Jose visiting family for the weekend. No lifting - I didn't even bring my workout clothes. Probably will just do some bodyweight exercises at home and stay loose till Monday. :)

[Scrumhalf]

Tuesday 5/11/10

Swimming

Getting better in the pool. Pretty much focused on backstroke today. Did about 5-6 laps, I would say in total. Didn't feel exhausted like I usually do, so I think things are finally coming together.

[Scrumhalf]

Wednesday 5/12/10

Push

Crummy workout today. Felt weak. Not sure why. Maybe because I lifted in the afternoon, something I haven't done in a while.

DB Press: 75x2, 70x3, 65x6
Pushups: 3 sets, 1 rep short of failure
DB Shoulder Press: 40x6, 40x5, 40x5
Tiger pushups: 3 sets 1 rep short of failure
Skullcrushers: 60x6, 60x6, 60x6
Diamond pushups: 3 sets, 1 rep short of failure
Tri bench dips: 2 sets of 20 reps each

Notes:

1. Felt weak. I need to revisit my diet and perhaps bump up the carbs. :(

Core tomorrow morning and swimming in the evening.

[Scrumhalf]

Thursday 5/13/10 AM

Gymnastic progressions and Core

Frog Stand (1st step of planche progression) - 1 hold for 60 seconds... :thumup:
Tuck lever (1st step of front lever progression) - 1 hold for 60 seconds... :thumup:

5 rounds of the following done circuit style, no breaks

Weighted hyperextensions with 25lb plate - 11 reps
Russian twists on decline bench with 25lb dumbbell - 10 reps
Leg raises on bench - 15 reps

Finished with:
Tucked L-seat - 60 seconds in 6 attempts
2 sets of chinnies - 75 reps each
Plank held for 90 seconds

Notes:

1. Finally successful at holding the frog stand and tucked lever for 60 seconds. Time to move to next progression... :thumup:
2. My hamstring flexibility is limiting my L-seat. :( Need to religously stretch every day.

[3v1lj03]

Thursday 5/13/10 AM

Gymnastic progressions and Core

Frog Stand (1st step of planche progression) - 1 hold for 60 seconds... :thumup:
Tuck lever (1st step of front lever progression) - 1 hold for 60 seconds... "thumup:

5 rounds of the following done circuit style, no breaks

Weighted hyperextensions with 25lb plate - 11 reps
Russian twists on decline bench with 25lb dumbbell - 10 reps
Leg raises on bench - 15 reps

Finished with:
Tucked L-seat - 60 seconds in 6 attempts
2 sets of chinnies - 75 reps each
Plank held for 90 seconds

Notes:

1. Finally successful at holding the frog stand and tucked lever for 60 seconds. Time to move to next progression... :thumup:
2. My hamstring flexibility is limiting my L-seat. :( Need to religously stretch every day.

Are you doing the L-seat off of the floor or are you on something?

[Scrumhalf]

I tried them on the floor but I don't have enough core strength to elevate my butt high enough off the ground , so I am using a couple of those step aerobics bench thingies to place my hands on. It gives me about 2-3 inches of clearance. You are supposed to raise yourself up on to you fingertips to get yourself ground clearance but I'm not quite there yet in terms of finger strength. :)

[3v1lj03]

I tried them on the floor but I don't have enough core strength to elevate my butt high enough off the ground , so I am using a couple of those step aerobics bench thingies to place my hands on. It gives me about 2-3 inches of clearance. You are supposed to raise yourself up on to you fingertips to get yourself ground clearance but I'm not quite there yet in terms of finger strength. :)

I was just wondering how impressed I was going to be. That is very a difficult hold either way. Keep up the good work

[Scrumhalf]

Also, as I indicated in my message, I can only manage a tucked L-seat.

Like this, except with my hands on benches that are about 3 inches or so off the ground:




I don't yet have the finger strength for this:



and I don't have the core strength for this, but I'll get there some day if it kills me: :)

[Scrumhalf]

Thursday 5/13/10 Evening

Swimming

Continued working on my strokes. Focused on my backstroke and breaststroke kicks. Also continued to work on my flip turns. I realize that what's holding me back is my breathing. I need to get a good breathing rhythm to avoid fatigue. Not sure why this is so difficult as I have no problems with this while running, but for some reason it is harder in the pool. :(

Just stretching tomorrow morning as I have to look after the kids while my wife has a meeting. It will give me a good opportunity to get going on my hamstring flexibility.

[Scrumhalf]

Monday 5/17/10

(didn't work out since Friday due to various family and work commitments)

Pull and Core Workout

Weighted pullups: BW, +20x5, +25x5, +25x4 +25x4
DB Rows: 65x7, 70x5, 70x5, 70x5
DB Shrugs: 85x7, 90x6, 90x6, 90x5
BB Curls: 75x6, 75x6, 75x5

Tucked L-seat: 3 holds for about 12 seconds each

4 circuits without rest of the following:

Hanging leg raises
Weighted hyperextensions with 25lb plate
Russian twists on decline bench with 25lb DB
Lying leg raises

Finisher: 2 rounds of chinnies (75 reps each) and 1 plank held for 90 sec.

[Scrumhalf]

Tuesday 5/18/10

Push

DB Press: 75F, 70x5, 70x5, 70x5
Dips: 55x6, 55x5, 55x5
Close Grip BP: 105x7, 110x6, 110x6
DB Shoulder Press: 40x7, 40x7, 40x7
Back hyperextensions with 25lb plate: 4 sets x 10
Pushups: 2 sets, 1 rep short of failure
Diamond Pushups: 2 sets, 1 rep short of failure
Pike Pushups: 2 sets, 1 rep short of failure

Finisher: 1 set of chinnies (100reps), 1 plank held for 2 minutes

Notes:

1. Felt weak today. Failed on a 75lb DB press attempt and had to drop down to 70s. I need to reexamine my pre-workout intake. May need to increase carbs to get more energy. I don't want to go down the EC stack route.

2. Went generally a bit light on the weights today as my lower back felt a bit sore and I have to swim this evening.

[Scrumhalf]

Tuesday 5/18/10 Evening

Swim

Focused on breaststroke. Slowly getting the hang of the timing - pull, breathe, kick, glide.... rinse, lather, repeat... LOL...

Good workout - felt nice and tired after it.

[Scrumhalf]

Thursday 5/20/10 Morning

Legs and Core

Squats - 3 sets, 8, 8, 6 reps
Barbell lunges: 3 x 8
Hamstring curls: 3 x 8

L-seat: 3 holds, 12 sec, 10 sec, 8 sec on palms
1 attempt on fingertips, held for 4 seconds... :)

Core Circuit (4 rounds):

Hanging leg raises - 6 reps
Weighted hyperextensions with 25lb plate
Russian twists on decline bench with 25lb dumbbell
Swiss ball crunches with 60lb dumbbell

Finisher:
2 sets of chinnies - 70 reps each
1 plank held for 90sec


Notes:

1. Focused on squatting well below parallel. Had to drop weight to ridiculous values but at least I'm happy with the ROM. The strength will come, the strength will come, the strength will come.....
2. Progress seen on L-seat - can hold legs half unfolded - halfway between a full tuck (where I was) and fully extended (where I want to be). Plus, held the L-seat for a few seconds on my fingertips... :thumup: :)
2. Concentrated on strict, slow hanging leg raises pulling wtih abs instead of hip flexors. Serious burn.... :)
3. Russian twists are damn hard on the decline bench. Focused on doing the exercise with shoulders off the bench in a crunch position. Hard...

Swimming this evening....