Exercise Journal: 17.02-03.03.2017

Weightlifting: Chest
– Dips: 3×8
– Dumbbell Bench Press: 3×8,7,6 @ 90, 100, 100
– Push Ups: 1 minute

Stretch U
– Full Body

Run: Weightlifting: Legs
– Barbell Squat: 3×8,7,6,5,3 @ 155, 185, 205, 225, 245
– Straight Leg Deadlift: 3×8 @ 95, 115, 135lb

– Treadmill: 1.5 mi run @ 13m50s

Flexibility: Get Bent
– Legs & Hips
– Front & Middle Splits

Flexibility: Valentino
– Butterfly & Elevated Butterfly
– Frog x3
– Pancake x3

– Treadmill: 1.5 mi run @ 13m33s
Last run at 9m13s

– Treadmill: 1.5 mi run @ 13m25s

Not bad for my first run at 9m. I’m two months out, and I need to work my way up to 8m. I think I will increase my pace every 3 runs.

Handstand Work: 1-2 sets of 3-5 reps
– Handstand Prep Position
– Kick To Handstand Bent Knee
– Kick To Handstand L Shape
– Kick Ups to Handstand
– Tuck Jumps
– Tuck Jump to Handstand
– Handstand Tuck Down
– Handstand Pike Down
– Handstand Straddle Down/Handstand Press Negatives
– Wall Handstand: 1 minute
– Handstand Split
– Handstand Stag

I didn’t do them in this order, nor did I count the sets and reps. I also did Dolphin Pose To Handstand L Shape, but won’t include it next time. I did not do Handstand Splits or Stag, but will do it next time. My main goal is to get back into doing handstands, but with good form. My shoulders keep wanting to turn out, so that’s my main concern right now along with building strength in my shoulders.


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