High Rep Shoulder Workout

The intention here is 'greater than eight, but less than fifteen' reps each. I aimed for two sets each (unless specified otherwise) of 2a-2e and one set of .

Look to create 'heat and light' with your movements. Emphasis here is on shoulder work.

Warm Up (5 mins)
Main (25 mins)
1) Rowing (500m:L8:1'35")

2a) Dumbell Press (10kg x 15, 12)
2b) Tucked Lever (30s, 25s)
2c) Wall Walk (2x2)
2d) Straddle RLLs (8)/Deadlift (8x70%RM - 90kg)
2e) Frog Planche (20s, 22s)

3a) BBS Leg Extension (120x12s)
3b) BBS Leg Press (60sx50kg)
3c) Back Roll to Handstand (BRtH) (1x10)
3d) Sl0w Chins to 'just short of failure' (12)

Watch the BRtH as you'll be fatigued although this is largely skill-based so tired shoulders should not be too much of a problem and will force you to use your legs more (remember to kick upwards with your legs) . Don't worry if you cannot hold the handstand at the end of the roll (I can't either!).

Bad Luck

1. Sunday 13/12/09. Damaged my left hand thumb by trying to jump a childs scooter down some wet, green steps. I made the jump but on landing, put my foot down to brake. The foot skidded sending me on to my butt, bending my wrist and thumb in the process. The thumb is heavily bruised.
2. Monday 14/12/09.The car was parked in a bay and I was actually outside the vehicle. A car reversed out of a neighbouring parking slot, the front bumper of which crashed in to my rear bumper. Totally NOT my fault.
3. Wednesday 16/12/09.Fell down a man-hole whilst carrying my sleeping child and have absolutely stripped my left shin of skin!

Higher Rep Workout

Last night's Lau Gar session was a killer involving some intense kick-shield work. The intensity of these one minute kick drills left me almost at the point of nausea - not something I want to experience regularly!

I decided to take a shortened workout today, aiming for 3 sets of 15 reps - but stopping short if necessary.

Warm Up (5 mins)

Main (20 mins)
1a) Dumbell Press (10kg, 15, 12, 12)
1b) Tucked Lever (3x20s)
1c) Back Bridge (3x20s)
1d) Straddle RLLs (8, 5, 7)
1e) Frog Planche (3x20s)

The levers were slightly more untucked than normal - showing gains. But the reverse leg lifts felt hard. The first set of eight was comfortable - but the second set felt stiffer. The frog planches were pretty comfortable throughout.

Weight check: 81kg

*This evening I after a quick warm up laddering on my campus board, I set about performing a ten minute sequence of deadhangs. I have routine that I have been building up to (i.e. it has aspirational elements in it!). Tonight I actually completed it for the first time ever - so the fingers are also getting stronger!

Tuesday Workout

I went to the gym with an aim of getting around 4 sets of 15 reps with about 4 minutes rest between any one particular exercise. In practice I fell well short of this as I tried to crush everything down in to 30 minutes; 3 sets of 12 or so reps and 5 minutes of rest. Still it felt tough!

Warm Up (5 mins)
Main (25 mins)
1a) Sprints (15s:50s x 4)

2a) Agility Figure Eights (2x4 laps between goal posts)

Handstand/walk almost to failure - for fun!

3a) Dumbell Press (10kg, 15, 12, 12)
3b) Tucked Lever (3x20s)
3c) BackBridge (3x20s)
3d) Straddle RLLs (8, 7, 7)
3e) Planche (3x20s)

*PM: I did the following:
1a) MU Pyramid (2, 3, 4)
2b) Laddering/Deadhanging (120s)

As usual I did 3a-3e as a mini-circuit and made three passes through this circuit. I left the gym feeling a bit more exhausted than usual.

I have started to notice a change in my physique. I think I am becoming more defined and I am not sure whether this is due to hypertrophy or fat loss. I am 80kg and my diet remains unchanged. I have been eating a bit less chocolate (the last Easter egg was chomped a fortnight or so ago) and guess I might have turned the paleo screw a bit.

Another change is in the Lau Gar. Last night I was particularly sharp and am not sure if this is due to an improvement in skill or some other factor such as strength or simply motivation. I was fasted (but had had less coffee than normal during the day) - I was still grinding my teeth as usual prior to the session - which usually feels like it helps with the sharpness.

It seems that the emphasis of my fitness-journey has changed a bit of late. At first I was originally aiming to get stronger through my training. But, given the sets and reps structure I use and the number of exercises I use - all of which is squashed in to a 30min period, I am certainly not following 'approved' or optimal ways of achieving this goal.

I am finding that progress is slow with some forms - such as the planche. However I AM progressing. This leads me to appreciate what I am achieving. I can see physical improvement and I do feel 'broadly' stronger - but I am becoming increasingly disinclined to stick to a rep and set scheme for any length of time, not to stick to only a few exercises.

Effectively, if I am nailing exercises that basically cover those same muscles targeted during a press up, pull up, military press, row and sprinting, then I am happy that I am hitting those areas of my body for broad-spectrum upper-body strength.

Generalisation is becoming increasingly important to me; drawing me in. I am not sure where this will go but it is a path I am happy to follow. Motivation is high. Through density and load I am maintaining intensity. There is progress.

I have listed different 'flavours' of my routines to the right of this page (currently numbered 1 to 8). I do want to focus more on handstands, planches and levers short term, but reckon I can come up with a few more productive flavours and simply cycle through them.

It is all a bit chaotic and random - but this feels good.