Stingray's workout

[stingray]

I decided that I would start posting my workouts here. I have found many other people's workouts helpful and maybe some of you could provide some feedback.

(am) Trinity
60 Furey push ups/ 60 Furey squats / folowed by sets of 40 each
bridging practice

throughout the day 10 sets of 40 atlas push ups

1 set of 10 pull ups, 1 set of chins

* had a Fat Tuesday party tonight and parent conferences today

still a bit sore from M7 + other dvrs found in PYTP

[stingray]

am
50 Furey PU
100 Furey squats
50 Furey PU
50 atlas sit ups

pm
1 hr. Tae Kwan Do class
75 / 25 atlas PU = 100
1st 9 chest exercises PYTP
2 sets 5 heavy tension
really worked up a sweat

No, offense. I'm not sure if it is because my body is used to certain exercises, but certain similar exercises from Powerflex that are similar to ones found in PYTP have a better flow. The eagle flex has a great flow, almost like swimming. Also, I find the same is true with the Bull Elk flex. The animal analogy also makes it easier to unlock the imagination while doing these. I really like the C'mon at Ya. I am sometimes afraid of going to hard on this one.

* I am thinking I should take up the C'Mon at Ya as a daily penance during Lent.

[stingray]

am
skipped Trinity (overslept)
walked to work 1.5 mi.

p.m.
walked home from work 1.5
entire chest workout from Powerflex level 3
ab workout from Powerflex levl 2
(about 30 min.)

[stingray]

am
joint mobility exercises from PYTP
50 Furey PU
50 Furey Squats
(2 sets of each)
2 (1 minute bridges)

walked 1.5 miles to work

p.m.

walked/ran 1.5 miles home from work

Friday - drained from the week - needed time to relax

[stingray]

am
-------
Tae Kwan Do class

pm
------
I decided to alternate Atlas I push ups with sets of the Tiger moves
so I did a set of 60 Atlas PU followed by a set of Tiger moves (10 reps each)
50 Atlas push ups - repeat Tiger moves
50 Atlas PU
I then did 3 sets of 10 of each of the following:
CAT, Liederman chest press, C'Mon at Ya, Rope pull down
Set of 100 Tiger bend squats

[stingray]

am
----
70 Furey PU, followed by 100 Furey squats, 30 more Furey PU
50 Atlas situps
3 min level 1 bridge

--during lunch break-- 50 Atlas I push ups

pm
-------
50 Atlas I push ups, set of M7 (10 reps)
50 Atlas i push ups set of M7 (10 reps)
50 Atlas I push ups set of M7 (10 reps)
Chest routine from M7
CAT 2 x 8
Liederman 2 X 5
C'Mon at Ya 2x5
Rope Pull down 2x8

my shoulders are becoming more defined since taking on the Furey push ups

total push ups: 300 This seems like a number that I can manage. 50 push ups no longer seems like a lot.

[stingray]

am
----
70 Furey PU, 100 Furey Squats, 30 Furey Push ups (slept in)

during lunch (50 Atlas I PU)

pm
----
50 Atlas Push ups 1 set 10 M7
(3 rounds of this)
CAT 2 x 8
Rope Pull down 2 x 8
4 x 25 Atlas Sit ups
tried small sets of other ab exercises from M7

[stingray]

am
----
slept in (rest was more important today)

pm

---
Chest workout Powerflex level 3
Dolphin Flex 1 (1x40)
Dolphin Flex 2 (2 x 30)
TaeKwanDo class

I had planned on just resting today.
I will resume morning workout tomorrow.

[stingray]

3/5
I was feeling an overall tired feeling. I had an intuition that I just needed to rest today.
I did bike to and from work.

3/6
am
---
Decided last night that I would just sleep in.
Biked to and from work.

pm
----
I was thinking that I would just take the day off, but decided to just workout for 15 min.
Somehow 15 min became 48 min.
Started with Furey Push ups - did 100 in 1 set. This is my second time to do this.
100 Furey squats.
50 Atlas push ups followed by Tiger moves 1 x 8
25 Atlas push ups followed by Tiger moves 1x8
Full Powerflex ab workout
Dolphin 1 (1x30) Dolphin 2(1x50) Shark 1 (2x10) Shark 2(1x30) Dolphin 3 (1x50)
Atlas push ups 1 x 25

200 push ups
So much for resting. I feel good and will enjoy my Friday night. My coworker always takes Friday night workout off, not a bad idea.

[stingray]

Saturday

3 mile run - about 8 min. miles, its been a month or more since my last run, but I felt good

Tae Kwan Do class

70 Furey Push ups

Pull ups 1x15, 3 x10

I could have kept going after 15 and I haven't even worked on push ups
not sure if it is the Tiger moves, the bigger sets of Atlas push ups, or the Furey push ups
anyway it is the most that I have done in one set

[stingray]

I've been under the weather. I did the Powerflex chest, ab, spine and neck workout. Low level of intensity.
I need rest.

Still biking to and from work.

[stingray]

No morning workout. I am hoping to resume tomorrow.

This afternoon I did 50 Atlas Push ups followed one set of 10 of each of the Tiger moves
I repeated this circuit 2 more times, for 150 push ups and 3 sets of 10 Tiger moves.
This took me about 30 minutes.
(I am getting a better feel for the levels of resistance. I tried to focusing on doing moderate tension and was able to do this.)

I also did an hour of Tae Kwan Do tonight.

[stingray]

I realized today how fatigued I had been feeling due to a cold. Feel 100% better today.

Decided to get more rest. Slept in this am.

Lunch break: 50 atlas push ups, 50 atlas situps

pm

I utilized a workout the Jimmy Forystek posted on the Flexercise site.
I alternated exercises like this: 3 rounds of Panther Flex (30), with Frog I (30) followed by a set of 10 of each
then 2 rounds of Eagle I (30) Frog Flex 2 (20 each way) Bear Flex (40) Kangaroo 1 (40)
Gorilla 1 2x 20, Frog 3 2 sets of 10
Kangaroo 2 10 each way per leg (60 reps) Elk 1 (20) 2 rounds
I decided to try the V-ups from M7 and Frank Rudolph Young 13, 10, 7, 6
These are pretty hard for me. I know I want to work on these more.
25 atlas sit ups

I have been thinking about something John wrote in PYTP about not being a slave to your workout.
I need to work on picking a few exercises and working on these, because I simply don't have time to do everything that I want to.

I think John's advice about experimenting for since weeks and journaling is great advice. I may try to do this the next week.

[stingray]

Last day of sleeping in. (Hopefully)

rode bike to and from work

1 x 50 atlas pu during lunch

1x85 Tiger stretch pu short rest 1 x 15 Tiger stretch pu
1 x100 Tiger bend squats

I am hoping to resume this as my morning workout at least 3 days each week.

[stingray]

am
trinity
50 Tiger stretch followed by 100 Tiger bend squats
30 then 20 Tiger stretch push ups
100 count bridge (can almost touch nose to mat)
50 atlas sit ups

walked 1.5 miles to work

50 Atlas push ups before work

pm
walked another 15 min. during lunch
decided to do Powerflex chest and ab workout
did all chest exercises level 3 broken into 2 sets
Panther Flex (30/40/30), Dolphin 1(40) ( Eagle Flex 2x30) Dolphin 2( 2x 40)
Bear Flex (2x20) Shark 1 (1x30) Gorilla Flex 1 ( 2x 20) Shark 2 (1x50)
Dolphin 3 (2x 40) Bull Elk Flex (2x 20)
this took me about 40 min.- great whole body workout with cardio benefit

I had to take a short nap after all of the activity today. I drank caffeine too late in the day yesterday
and was up what seemed like all night. What helped me to get out of bed at 5:30 am? Deep breathing.
I did a set of 10 deep breathing upon awaking and then felt great!

[stingray]

am

50 Tiger stretch push ups (performed in the bathroom at work)
It looks a little suspicious coming out of the bathroom out of breath and sweaty.

pm

Speed and Endurance workout (powerflex) level 1
( 5 40-yrd. sprints, 5 hill repeats, 2 miles run)
arm workout Powerflex level 3 broken into sets

** since the time change, my sleep pattern has been screwed up - hard getting to sleep, so I sleep longer

I was really hoping to ramp things up this week, but circumstances keep preventing me from having
a solid workout time

I am thinking about Greasing the Groove with the push ups

[stingray]

am
2x50 Tiger stretch push ups

pm
Powerflex chest workout
1x50,1x30,1x20 Panther Flex (5 min.)
all other exercises level 3
ab workout
level 2 - all 5 exercises
still a bit sore from Mon. ab workout

1 hr. TaeKwanDo

the Atlas sit ups and the Tiger stretch push ups have both helped my flexibility

[stingray]

am

*joint rotations from PYTP
60, 30, 10 Tiger Stretch PU
100 Tiger bend squats
2 min. bridge
50 atlas sit ups
walked 1.5 miles to work
pm
4 x 50 Atlas I push ups - constructed new push up blocks from two piles of discarded textbooks taped together
3 sets of 10 Tiger moves
1 x 10 dynamic self-resistance curls
biceps curl ISO all three positions
20 ab double curl

** doing the push ups through out the day was a big time saver
getting to bed earlier enabled me to get up and have time to work out this am
decided that I need to focus on the Tiger moves for the next month
I will continue to experiment with various ISO's in addition

[stingray]

walked to work
60 / 40 Tiger stretch pu
100 Tiger bend squats
100 count bridge
50 Atlas sit ups

[inertia]

Ha! I also bash out reps in the bathroom at work.

Question for you. I see that you sometimes do multiple smaller sets of squats and sometimes you do a single bigger set. Do you mind sharing your thinking on this? Thanks.

[stingray]

I usually do them based on how I feel. Most days I can handle 100 reps, but if my legs are tired I will break it up into sets. Not much science behind that.

I've created some new push up blocks out of discarded textbooks taped together. I was able to get the height that I wanted without using chairs.

[inertia]

Is the height of your blocks set so that you just do not touch the floor when dipping down?

[stingray]

Yes. I tried push up bars and I could touch the floor. When I use the blocks I reduce the angle between myself and the floor and so increase the amount of bodyweight I am lifting. It would be similar to doing push ups with three chairs; one for the legs and one for each hand. I noticed that they were more difficult than just using two chairs.

[stingray]

Not had much time to post on here lately. I've been working out though. These week I've been alternating the Powerflex Chest workout one day with the ab workout the next day. I usually do one or two other workouts from the Powerflex course. Today I did the ab workout (somewhere between level 2 and 3) and the back workout. I also did the Speed and Endurance workout after workout.

It works really well, if I can get the bulk of my workout in the morning and save running for after work. Tried running in the morning, and its tough to generate much intensity at 5 am.

[stingray]

Still working out. Hoping to start posting here again.
I've been doing more Atlas 3 push ups. I am up to about 20 push ups on the Power T's, not bad for not really working at them.
I've been feeling fatigued overall lately and realize I just need to get more sleep at this time of year.
I will put together a new workout this weekend.

[stingray]

This week I went back to performing the Powerflex workout as my core workout. The reason for this, I got results from this program. I can move from exercise to exercise on autopilot. I put a lot of focus into each rep, but because I know them well it is easy to move from one to the next. As the icing on the cake, I have been adding work on the Power T's, the Iso belt and various other ISO's. I had plans to bridge yesterday, but after doing the Speed and Endurance workout from Powerflex, I was spent. I love finishing workouts with the Speed and Endurance workout. I am daily doing the ab workout as I think this will really help me move into the handbalancing course this summer.

[stingray]

Yesterday-
standard marine 1 x 40
fingertip 1 x 12
elevated liederman (from the fourth step of my stairs) 1 x 35
Atlas I 1 x 40
Atlas 2 1 x 20
Atlas 3 (fingertips) 1 x 8
Tiger stretch 1 x 30
4 x 10 Power T's

pm
ran about 30 min. (hilly park route) while running stopped and did 1 x 10 pull ups
1 x 10 chin ups
Iso belt (military press, behind the neck, supine press) all positions
Atlas situps 1 x 50
1 min bridge


today

3 sets of 10 tiger moves
2 x 25 Tiger stretch
1 x 35 Atlas sit ups, 1x25 Atlas situps
walked 1.5 mile (home from work)
100 Tiger bend squats

pm
Iso belt ( curl, reverse, chest pull, neck exercises)
1 min bridge (almost touching nose to mat)
1 x 25 atlas situps
My energy level is great today, although my triceps are a bit sore.

[stingray]

during lunch break
(4 x 25 Atlas I)

pm after work
1 x 75 Atlas 1 push ups (really focused on deep breathing while doing them, and I could have kept going)
1 x 25 Atlas 1
4 x 25 Tiger stretch push ups (deep breathing between sets, and they actually got easier)
4 x 5 Warrior Power T's

ISO belt
Military Press (3 positions)
Front Curl (3 positions)
Arm Depressor (3 positions)

2 x 50 Tiger Bend squats
1 x 30 Dolphin 1 Flex
1 x 50 Dolphin 2 Flex
1 x 10 Full Range Atlas Leg raise
run 2 miles 8 min mile
bridge 100 count
*phew...this looks like more than it felt like

[stingray]

am
Tiger Stretch 25, 35, 40
Atlas situps 1 x 50
Warrior T push ups 1 x 10

(after lunch)
5x30, 2 x 25 push ups

[stingray]

am
5 mile run
5 x 25 Atlas I push ups

9 pm (after working on the house all day)
Trinity
105 consecutive Tiger stretch push ups
100 Tiger bend squats
2:10 bridge (I can really feel it in the hips and legs)
4 X 6 Power T push ups
supine press, benind the neck press, curl, reverse curl
tricep pulldown (forgot name)
2 x 50 Atlas sit ups
pull ups pyramid (2,4,6,4,2 =18)

time to relax

[stingray]

pm
Trinity
Tiger stretch 1 x 70, 1 x 30
Tiger bend squats 1 x 100
2:30 bridge - I love the "floating" feeling after doing this

liederman chest press 2 x5
C'mon at ya 2 x 5
Rope pull down 2 x 5

CIC chest iso's
3 sets of 3 contractions

1 x 50 Atlas situps

This seems to hit most of my body pretty well, with emphasis on the chest and other upper body.
I'm enjoying the Iso's more than I thought I would.

On opposite days, I am focusing on the ab work from the M7 and the arms. I am hoping to fit in 300 standard push ups tonight.

I've been trying to get up in the morning for a run, but it has been rainy and I keep hitting the snooze button.:dazed:

[stingray]

I've been working out as I am able. I was at the beach last weekend with the family and had surprisingly little time to workout. I managed to do push ups or the Trinity. I had a great time boogie boarding in the surf with my family.

This week I have been tearing out kitchen in my house. I worked out hard yesterday, no time or energy today.
I will hit it again tomorrow morning.

It's tough eating well without a kitchen. Looking forward to home cooked meals again.

I did a workout yesterday that left me pretty spent. I performed the chest and ab workout from Powerflex with Panther Flex push ups and Frog Flex squats between each set of self resistance exercises. I ended up doing about 200 Panther Flex and 200 Frog flex squats in a shorter time. I thought I was going to vomit at one point.

It really kept the heart rate up.

[stingray]

Yesterday
40 min run with a friend. The time goes quickly when running with a friend.
20 x 20, 10 x 10 Liederman push ups in an hour

Today 6/27
Trinity
101 consecutive Tiger Stretch, 100 consecutive Tiger Bend squats, almost a 3 min. bridge (nose almost to the floor) I can really feel the contraction in the legs and glutes
Atlas I pu 35, 25, 35, 15 = 100
Chin ups 5 x 7 =35
Pull ups 7, 7, 7, 4, 5 = 30

** I have been working on remodeling my kitchen and it has been consuming a lot of my time. I look forward to being able to focus on some handstand training again.

[stingray]

7/9
300 atlas I push ups performed throughout the day in sets of 35 last set was 20

7/10
performed set of 10 Atlas 2, and Tiger bend squats between Tiger moves
2 sets of Tiger moves
75 Full range Atlas sit up
3 x 10 Full range Atlas leg raise
+ additional sets of 10 Atlas 2 push ups to reach 200 total
1 x 10 CAT
1 x 5 C'mon At Ya
2 min bridge
about 40 min.

[stingray]

Ran 4 miles
10 x 10 T push ups
5 x 20 Atlas 3

worked around the house all day, only had time for a short workout