Couldn't update so here is D40, D41 & D43 :
Second time doing the Max version of each exercise (plyo, cardio and circuit)
It was much, much better.
Still not able to do everything at full speed / without break, but there are some exercises I''m sure I''m using a bigger ROM and I don't take a break as often as the persons in the video.
I'm also feeling better after the training and the multiple push ups parts are going a lot better (compared to the beginning). The level 3 drill (16 push ups + 16 planck knee lift) is still out of reach with full ROM at the same speed, so I''m doing level 1 instead (4 push ups + 4 planck knee lift) I manage to go to a total of 24 push ups where they go to 32.
My joints are also better (used kneepads 2 days for the rest, know it's ok).
I'm planning to do the second part of Insanity one more time after I finish it and after one week of rest (actual vacations.. so harder to exercise). And then maybe try to do Asylum... we''ll see
Just a small note on gymnastic training:
-Levers still on the right track. "tried" to do flat back for back lever, not as natural as for front lever.
-Handstand have to work on it to be able to do a free standing handstand.
-Abs.... negative pseudo front. Need to work a little bit more activelly on the core. maybe try the L to V (knowing I won't go to a V) and other strange things.
-Dips I feel something strange in my right hand when I do dips. I'm trying to have max ROM and do 5 reps /set
-Reverse hang curls. It''s still a very strange move for me... full body weight curl and you have to keep your balance, I feel that to do it right I'll need some time.
Affichage des articles dont le libellé est lever. Afficher tous les articles
Affichage des articles dont le libellé est lever. Afficher tous les articles
lundi 12 septembre 2011
mercredi 7 septembre 2011
Insanity D39
Yeah... already D39, I can hardly believe it...
Well first I'll be starting with yesterday's gym training.
I didn't do much (it's still something like 45 minutes break included, but doesn't feel like a lot because didn't do a lot of different things).
I switched back from pseudo wall HS run to static handstand work. My shoulder were already so taxed from the insanity workout I couldn't move. I think that's actually a good thing because I noticed my form isn't quite right and steady (I'm not opening the shoulder enough anymore).
The levers are on a good way still. The form seems fine and the series feel like I still work but I don't fight as much to go through (looks perfectly in line with the gymnastic steady state training explanation). One note : since I asked help to see if my butt and shoulders are leveled, I think I have unconsciously swtiched from a tucked front lever to a flat bask tucked front lever... not exactly a bad thing but I wonder if it will affect the steady state thing.
I've also done a serie of static "front lever flag" well it's really not that, but can't find a nice name. it's just inclined straight body hold, the feet are up the hands help keep an angle between the shoulder and the ground by grabbing something (here the base of my PB) of course the smaller the angle the harder. I would say I'm around 60 degrees. Of course this is to help for front lever. I hope that by doing this I wil prepare my core well enough by the time I try to get to the full front lever (a few months from now, at slow pace like I'm doing now in about 10 month I should be doing the full front lever and full back lever...) I should think of something to work on my back for back lever...
Max recovery : To tell the truth, I really didn't want to do it at all, remember when I said I hated cardio recovery? Well I was expecting something similar, and somehow it is. But it was quite good as far as recovery goes. It's a little less taxing on the legs, but well I HATE this #@%*& arms part. Other than that it was quite good. Oh yeah, today I felt my left knee a little too much, I'm really going to be careful about that.
Tomorrow is hard again, but I still feel all my muscles... hope I'll have recovered enough.
Well first I'll be starting with yesterday's gym training.
I didn't do much (it's still something like 45 minutes break included, but doesn't feel like a lot because didn't do a lot of different things).
I switched back from pseudo wall HS run to static handstand work. My shoulder were already so taxed from the insanity workout I couldn't move. I think that's actually a good thing because I noticed my form isn't quite right and steady (I'm not opening the shoulder enough anymore).
The levers are on a good way still. The form seems fine and the series feel like I still work but I don't fight as much to go through (looks perfectly in line with the gymnastic steady state training explanation). One note : since I asked help to see if my butt and shoulders are leveled, I think I have unconsciously swtiched from a tucked front lever to a flat bask tucked front lever... not exactly a bad thing but I wonder if it will affect the steady state thing.
I've also done a serie of static "front lever flag" well it's really not that, but can't find a nice name. it's just inclined straight body hold, the feet are up the hands help keep an angle between the shoulder and the ground by grabbing something (here the base of my PB) of course the smaller the angle the harder. I would say I'm around 60 degrees. Of course this is to help for front lever. I hope that by doing this I wil prepare my core well enough by the time I try to get to the full front lever (a few months from now, at slow pace like I'm doing now in about 10 month I should be doing the full front lever and full back lever...) I should think of something to work on my back for back lever...
Max recovery : To tell the truth, I really didn't want to do it at all, remember when I said I hated cardio recovery? Well I was expecting something similar, and somehow it is. But it was quite good as far as recovery goes. It's a little less taxing on the legs, but well I HATE this #@%*& arms part. Other than that it was quite good. Oh yeah, today I felt my left knee a little too much, I'm really going to be careful about that.
Tomorrow is hard again, but I still feel all my muscles... hope I'll have recovered enough.
lundi 5 septembre 2011
Insanity D37 / Gymnastic body cycle 1.5 week 5
First gymnastic strength training :
Both good and bad :
-it was really hard to do the "pseudo wall HS run" (call it pseudo because of my modification to make it possible at my level, id est straddle HS with feet on the bars to help the balance and certainly the arms, I'll keep it like that for a time cause otherwise I won''t mke it through without injury I can tell).
-it was somewhat hard to do the levers at first, but then I could finish the sets more easilly than usual (I mean the last rep was not way harder than the first one)
-The really bad part is I was totally burned after the levers, tried to do a tucked planche but crashed. The reason is certainly the insanity gear 2. I hope I'll be able to catch up quickly, I''ve not been doing the L-sits for a while either ( I do the L-chin ups but it's not as hard for the abs).
Insanity D37 : first I want to say I was wrong, The exercises are harder, yesterday it didn't feel harder because I was fresh, but today I know it's a lot harder I got muscle soreness I didn't have for a few weeks.
about the Max Cardio Plyo. It's crazy hard. There's only two series plus one isolated set, but I have to admit it, it's "Insane". The first serie by itself can burn you up entirelly : full body moves, more core twist, more arms.
My favorite move the "Power push ups" it''s not one step from the abs/push up combination I''ve seen in my gym training. basically it's a push up plus a straigth legs inverted V-up (understand get the feet and hand to the same level on the ground). The one I'd love to do is just a little bit more dynamic / plyometric : same move except you touch your feet while airborne and you get right back in the push up position.
I have to be honest, I don't really know how the people on the video did and I can't tell if I took more break than them, cause I was to focused on myself. It's a hard one and I''m worn out.
Both good and bad :
-it was really hard to do the "pseudo wall HS run" (call it pseudo because of my modification to make it possible at my level, id est straddle HS with feet on the bars to help the balance and certainly the arms, I'll keep it like that for a time cause otherwise I won''t mke it through without injury I can tell).
-it was somewhat hard to do the levers at first, but then I could finish the sets more easilly than usual (I mean the last rep was not way harder than the first one)
-The really bad part is I was totally burned after the levers, tried to do a tucked planche but crashed. The reason is certainly the insanity gear 2. I hope I'll be able to catch up quickly, I''ve not been doing the L-sits for a while either ( I do the L-chin ups but it's not as hard for the abs).
Insanity D37 : first I want to say I was wrong, The exercises are harder, yesterday it didn't feel harder because I was fresh, but today I know it's a lot harder I got muscle soreness I didn't have for a few weeks.
about the Max Cardio Plyo. It's crazy hard. There's only two series plus one isolated set, but I have to admit it, it's "Insane". The first serie by itself can burn you up entirelly : full body moves, more core twist, more arms.
My favorite move the "Power push ups" it''s not one step from the abs/push up combination I''ve seen in my gym training. basically it's a push up plus a straigth legs inverted V-up (understand get the feet and hand to the same level on the ground). The one I'd love to do is just a little bit more dynamic / plyometric : same move except you touch your feet while airborne and you get right back in the push up position.
I have to be honest, I don't really know how the people on the video did and I can't tell if I took more break than them, cause I was to focused on myself. It's a hard one and I''m worn out.
mercredi 17 août 2011
Gymnastic body : static training
Although this morning insanity cardio recovery was bad, yesterday's static strength traiing was quite good.
I timed myself for the levers and I think I was taking a lot more rest time when I didn't time myself.
It resulted in a herder time finishing the sets for front and back lever. Another modification is the height of the bar I use. I set it up quite higher (a little bit higher than shoulder level). This resulted in some changes to get in position. It was much harder to get in a tucked back lever and it seemed much more easy to get in a front lever. BUT from the 8th rep of front lever it started to be really hard with a failure on my left shoulder (had to focus and control a lot more my moves to finish the last wo reps).
The exercises I did after seemed harder as well, L-sit seemed difficult from the middle of the reps and the low straddle was even more difficult. But the pseudo planche and pseudo reverse planche seemed easier. I also did some static finger hold. I tried a few tuck planche on the push up bars, I think 3 seconds was the best I did. I will continue working on the pseudo planche and try the "ball planche" (as my friends call it) until I can hold it long enough to put it in the workout routine.
Normally today I should do a short dynamic workout one pull exercise and one press exercise. If I can do it (understand not too dead to do it) I will go for a headstand pushup set and a pull up set (I'd like to try the L-sit pull ups but not sure I can make it yet).
I timed myself for the levers and I think I was taking a lot more rest time when I didn't time myself.
It resulted in a herder time finishing the sets for front and back lever. Another modification is the height of the bar I use. I set it up quite higher (a little bit higher than shoulder level). This resulted in some changes to get in position. It was much harder to get in a tucked back lever and it seemed much more easy to get in a front lever. BUT from the 8th rep of front lever it started to be really hard with a failure on my left shoulder (had to focus and control a lot more my moves to finish the last wo reps).
The exercises I did after seemed harder as well, L-sit seemed difficult from the middle of the reps and the low straddle was even more difficult. But the pseudo planche and pseudo reverse planche seemed easier. I also did some static finger hold. I tried a few tuck planche on the push up bars, I think 3 seconds was the best I did. I will continue working on the pseudo planche and try the "ball planche" (as my friends call it) until I can hold it long enough to put it in the workout routine.
Normally today I should do a short dynamic workout one pull exercise and one press exercise. If I can do it (understand not too dead to do it) I will go for a headstand pushup set and a pull up set (I'd like to try the L-sit pull ups but not sure I can make it yet).
dimanche 14 août 2011
Static training.
Friday evening I did again the static training.
I couldn't do the frog stand (Planche progression) and the middle split hold (Manna progression)
but did everything else plus Pseudo planche and pseudo reverse planche (that's the name I gave it).
While pseudo planche doesn't help for the balance of planche, it helps for shoulder strength and I hope the reverse pseudo planche is a little bit the same for Manna.
I can't train every day, it's actually a lot more demanding than I thought. Just as a reference yesterday (sunday) I still had soreness from friday (when I mean soreness it's not just the sensation of stiffness it's enough to tell me I couldn't have trained yesterday).
Some notes about the levers (yeah I like the levers... well it's the newest exercise in my training) :
-Front lever is a lot more difficult for me than back lever.
-If I train Back lever with palm facing the floor (that's the direction recommended in "gymnastic body") it has a big impact on biceps.
I have done only two times the levers... I hope I will get used to it shortly enough, cause I'm a little bit afraid of the front lever, the strain on my left shoulder is sometime so intense that it's painfull (proof once again that my previous training was not symetric... I new it but that's a really visible consequence..my right shoulder doesn't have a problem when I do the front lever.)
I couldn't do the frog stand (Planche progression) and the middle split hold (Manna progression)
but did everything else plus Pseudo planche and pseudo reverse planche (that's the name I gave it).
While pseudo planche doesn't help for the balance of planche, it helps for shoulder strength and I hope the reverse pseudo planche is a little bit the same for Manna.
I can't train every day, it's actually a lot more demanding than I thought. Just as a reference yesterday (sunday) I still had soreness from friday (when I mean soreness it's not just the sensation of stiffness it's enough to tell me I couldn't have trained yesterday).
Some notes about the levers (yeah I like the levers... well it's the newest exercise in my training) :
-Front lever is a lot more difficult for me than back lever.
-If I train Back lever with palm facing the floor (that's the direction recommended in "gymnastic body") it has a big impact on biceps.
I have done only two times the levers... I hope I will get used to it shortly enough, cause I'm a little bit afraid of the front lever, the strain on my left shoulder is sometime so intense that it's painfull (proof once again that my previous training was not symetric... I new it but that's a really visible consequence..my right shoulder doesn't have a problem when I do the front lever.)
mercredi 10 août 2011
Gymnastic body : static training
My installation is done (actually not completely but enough to get to do the static bodyweight workout I described).
My current static training :
-1)L-sit 12sec * 5
-2)Straddle PB Low 12sec * 5
-3)Middle split hold bent 6sec * 10 (it's even a level under that cause I still can't push my hips off the hands)
-4)Frog stand advance 6sc * 10 (when I can find the correct balance)
-5)Back lever tuck 6sec *10 approximativelly (if I can't hold I just relax.. it's a new move)
-6)Front lever tuck 6sec *10 approx (same as above)
Exercices that are not in the graphic :
-7)Pseudo planche 12sec *10 (it's just static hold of a pushup position with hands near the hips and arms straight, supposed to help me for the planche later on).
-8)Pseudo back-planche position 12sec*10 (supposed to help for mana... not sure though but definitely helps for advance variation of the L-sit)
-9)Finger hold 6sec *10 (standard push up position just on the fingers)
Usually I can't do everything in one evening and yesterday I started back and front lever for the first time.
I did everything except 3, 4, 9 (that's for tonight...)
My feeling on the levers : front lever is a lot harder than expected and back lever involves different muscles from what I thought. The thing is I can still feel my arms so I guess it's really effective.
I have to say I like doing the levers, even in tuck position it still needs a lot of focus and works in a lot more different muscles than it would first seem.
My shoulders are sore.
There is a synergy between all those moves I hope that I can have faster progresses but I keep in mind that while it comes to training I have to "hurry slowly" to avoid any problems.
My current static training :
-1)L-sit 12sec * 5
-2)Straddle PB Low 12sec * 5
-3)Middle split hold bent 6sec * 10 (it's even a level under that cause I still can't push my hips off the hands)
-4)Frog stand advance 6sc * 10 (when I can find the correct balance)
-5)Back lever tuck 6sec *10 approximativelly (if I can't hold I just relax.. it's a new move)
-6)Front lever tuck 6sec *10 approx (same as above)
Exercices that are not in the graphic :
-7)Pseudo planche 12sec *10 (it's just static hold of a pushup position with hands near the hips and arms straight, supposed to help me for the planche later on).
-8)Pseudo back-planche position 12sec*10 (supposed to help for mana... not sure though but definitely helps for advance variation of the L-sit)
-9)Finger hold 6sec *10 (standard push up position just on the fingers)
Usually I can't do everything in one evening and yesterday I started back and front lever for the first time.
I did everything except 3, 4, 9 (that's for tonight...)
My feeling on the levers : front lever is a lot harder than expected and back lever involves different muscles from what I thought. The thing is I can still feel my arms so I guess it's really effective.
I have to say I like doing the levers, even in tuck position it still needs a lot of focus and works in a lot more different muscles than it would first seem.
My shoulders are sore.
There is a synergy between all those moves I hope that I can have faster progresses but I keep in mind that while it comes to training I have to "hurry slowly" to avoid any problems.
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