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2018-05-23

Workout (video):

 

Mountain Climbers 60s x
Superman Planks right 60s x
had to put feet and hands on ground like 4 times
Mountain Climbers 60s x
Superman Planks left 60s x
had to put feet and hands on ground like 4 times
rest (<2m)
Rolling Planks 60s x
Side Scissor Planks Left 30s x
Rolling Planks 60s x
Side Scissor Planks Right 30s x
rest (<2m)
Alpine Mountain Climbers 60s x
Cliffhanger Planks 15s x
Alpine Mountain Climbers 60s x
these a climbers were killing me. shoulders. and how far out / wide apart mylegs, feet, hip?
Cliffhanger Planks 15s x
rest (<2m)
Mountain Climbers 60s x
Superman Planks right 60s x 1 setdown
Mountain Climbers 60s x
Superman Planks left 60s x 1 setdown
rest (<2m)
Rolling Planks 60s x
Side Scissor Planks Left 30s x
Rolling Planks 60s x
Side Scissor Planks Right 30s x
rest (<2m)
Alpine Mountain Climbers 60s x
Cliffhanger Planks 15s x
Alpine Mountain Climbers 60s x
Cliffhanger Planks 15s x
rest (<2m)

 

Foodlog:

  1. Avocadotoast
  2. lentils with olive oil, salt, and lime
  3. vegan burger
  4. soup

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2018-05-21

Workout (video):

X PLYO PUSH-UPS 19
STEP THROUGH PUSH-UPS 8
rest 60s x
X PLYO PUSH-UPS 16
STEP THROUGH PUSH-UPS 4
rest 60s x
X PLYO PUSH-UPS 16
STEP THROUGH PUSH-UPS 4
rest 60s x
Thumbs Up Push-Ups 6
Wide Grip Countertop Rows 16
rest 60s x
Thumbs Up Push-Ups 10
Wide Grip Countertop Rows 13
rest 60s x
Thumbs Up Push-Ups 8
Wide Grip Countertop Rows 10
rest 60s z
Power Plank-Ups 16
Cobra Push-Ups 9
rest 60s x
Power Plank-Ups 10
Cobra Push-Ups 5
rest 60s x
Power Plank-Ups 10
Cobra Push-Ups 5
rest 60s x
Single Leg Hell Touch Squats 15l 15r
Reverse Lunges 50
rest 60s x
Single Leg Hell Touch Squats 15l 15r
Reverse Lunges 60+3kg
rest 60s x
Single Leg Hell Touch Squats 20l20r
Reverse Lunges 60+3kg
rest 60s x
Power Push-Aways 11
Delt-Door Jammers x
rest 60s x
Power Push-Aways 6
Delt-Door Jammers x
rest 60s x
Power Push-Aways 4
Delt-Door Jammers x
rest 60s x

 

Foodlog:

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Fingertip push-ups can be a great way to strengthen your fingers

Fingertip Push-Ups Strengthen Your Hands & Forearms

Fingertip push-ups involve many of the same muscles that a regular push-up engages: chest, front shoulders, abs, and triceps.

However, because of the way you’re pushing your body up on your fingers, it also trains your hand and forearm muscles more intensely than regular push-ups. The Navy SEAL Fitness Guide includes instructions on fingertip push-ups:

Fingertip Push-Ups Are Good For Your Wrists

When you do regular push-ups, your wrists are in a flexed angle, which puts a lot of strain on your wrist joints. If you’re experiencing discomfort or even pain in your wrists when doing push-ups, fingertip push-ups can be a great addition to your workout routine. The wrists won’t be flexed as much as they are with a regular push-up where your hands are flat on the floor, and thus there’s less strain on the wrist.

How To Get Started With Fingertip Push-Ups

If you’ve never done fingertip push-ups, don’t go overboard on your first try. You want to progressively build up strength.

Avoid injury when starting with fingertip push-ups

A good way to get started with fingertip push-ups is to simply do a plank on your fingertips, and just hold that for 15 seconds. Then gradually build up strength by holding it for 30 seconds on another day, 45 seconds on another day, 1 minute on yet another day. (If you notice strain or discomfort in your finger joints or tendons, work in a rest & recovery day until the pain and discomfort is gone.)

Once you can do the 1 minute plank on your fingertips without strain or discomfort, do a couple of push-ups, and do the same thing: gradually, over time, build up strength by increasing the number of push-ups you do on your fingertips.

Here’s a good video on that subject:

Another way to build up strength for fingertip push-ups, as an alternative to planks, is to do fingertip wall-pushes.

So simply stand an arm-length away from a wall, feet shoulder-width apart. Place your fingertips against the wall and then do “push-ups” against the wall. This way, you’ll simulate fingertip push-ups, but with a much lighter weight.

Like with so many things when building strength and working out, it’s better to err on the side of caution than to err on the side of going too hard on your body. That’s what I find true for me, after an experience of injuring my shoulders when working out too hard, and then being unable to do my workouts for weeks and months, undoing a lot of the progress I had made until then.

Finally, here’s some inspiration for your fingertip push-ups from the grandmaster himself, Bruce Lee (with some inappropriately sentimental background music added by whoever edited this video):

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2018-05-17

Workout log (video):

Crucifix Push-Ups 12
Crucifix Push-Ups 12
Crucifix Push-Ups 10
Wide Grip Counter Top Row 18
Wide Grip Counter Top Row 10
Wide Grip Counter Top Row 9
Single Leg Landmines (left) 20
Single Leg Landmines (right) 20
Single Leg Landmines (left) 15
Single Leg Landmines (right) 15
Single Leg Landmines (left) 13
Single Leg Landmines (right) 10
Standing Triceps Extension 9
Standing Triceps Extension 15
Standing Triceps Extension 14
Single Leg Hip Bucks (left) 15
Single Leg Hip Bucks (right) 15
Single Leg Hip Bucks (left) 13
Single Leg Hip Bucks (right) 13
Single Leg Hip Bucks (left) 10
Single Leg Hip Bucks (right) 10
Pike Push-Ups 15
Pike Push-Ups 10
Pike Push-Ups 8

 

Foodlog:

  1. avocadotoast
  2. avocadosalad with quinoa
  3. fried leek, black beans
  4. durian
  5. whey protein isolate in 50/50 milk, 1,5 scoops
  6. 1 lobe of durian

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2018-05-16

Workout:

goal: actual:
Mountain climbers 100 in 1 minute 88
High Knees 100 in 1 minute 100
Crossfire Right 100 in 1 minute 89
Crossfire Left 100 in 1 minute 78
Bicycle Crunches 20 in 1 minute 20
Mountain climbers 100 in 1 minute 90
High Knees 100 in 1 minute 100+
Crossfire Right 100 in 1 minute 80
Crossfire Left 100 in 1 minute 80
Bicycle Crunches 20 in 1 minute 20
Mountain climbers 100 in 1 minute 82
High Knees 100 in 1 minute 100
Crossfire Right 100 in 1 minute 75
Crossfire Left 100 in 1 minute 83
Bicycle Crunches 20 in 1 minute 30
Mountain climbers 100 in 1 minute 72
High Knees 100 in 1 minute 71
Crossfire Right 100 in 1 minute 61
Crossfire Left 100 in 1 minute 69
Bicycle Crunches 20 in 1 minute 30
Mountain climbers 100 in 1 minute 62
High Knees 100 in 1 minute 90
Crossfire Right 100 in 1 minute 71
Crossfire Left 100 in 1 minute 71
Bicycle Crunches 20 in 1 minute 30

 

The idea of this workout was primarily to train SPEED. I had a really hard time though with training at that speed while also doing the exercises in proper form. So partially I focused on going through the motions at high speed even if not in the full range of motion, and later I sacrificed speed for form.

The hardest exercise here were definitely the MOUNTAIN CLIMBERS and HIGH KNEES.

Foodlog:

  1. Macadamiamilk with banana, 1 spoon of peanutbutter, and peaproteinpowder
  2. Iced coffee with a handful of almonds
  3. Protein milk
  4. Beef with vegetables and spices and fried eggs and bamboo
  5. Mangoshake with milk, yogurt, cinnamon and peaproteinpowder
  6. Passionfruit with yogurt
  7. 1 scoop of wheyproteininsolate in 50/50 water/milk

 

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