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Workout log general

The following is my planned workouts twice a week for a while.

Day 1

Yoga
Deficit sissy squats: 3x6-10
Assisted Nordic Curls: 3x5-8
BSS (Bulgarian Split Squat): 3x10
Alternate Pull-up: 3x10
Pull-up Row: 3x5
Push-ups: 4x8-10
Archer Push-ups: 3x10
Planks

Day 2

Yoga
Choose a single leg squat (Hawaiian, Pistol, Dragon, etc) 3x5-8
Hamstring curls: 3x10
Single Leg RDL: 3X10
Muscle-ups: 3x3
Curls: 3x10
Dips: 3x8
Handstand practice.
Flagging

One love
 
I've been getting some pain in my heel lately from Yoga stretches, even if I'm doing a head stand in some cases so I'm slowly easing myself back into some weights.
I'm almost 100% sure my back or my tendons will throw a tantrum from the weights but I'm going for higher reps of lighter weights at the moment.

For upper body - Pick a light weight, do 30-40 reps.
Currently just the 2 sessions a week, though I'm still doing some Yoga stretches on other days that don't aggravate my heel.
I'm including free weights, hangs from a bar and Gym rings with static and moving hold / hangs etc.
For Lower body - Currently using dumbbells held at chest / shoulders and doing nice deep squats, then toes on a couple of plates on the floor for some Calf work.

Will rinse and repeat this for a few weeks while I remind my muscles they used to do loads of this!

My work-life is ALWAYS heavy with lots of things between 20-50+KG to lift and move on a daily basis so its not like I ever get a rest really.
 
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