Today I redid core-workout A, but rather than doing it for time I went through it more slowly focusing on form.

I still can't bend 90º at the hips without hunching my back, so on the back extension I bent as far as I can without my back rounding. Further than before.

I got a lot deeper on the roll outs, far more challenge.

Leg raises are getting easier, very little bend at the knees.

For the obliique crunches I got more of a pike in.

For the side planks I added a further reach back, and a pike, rather than reaching just under my body. This was tough and my total reps went down to 8 each side.

The V-sit like the leg raise is a lot easier than before

I really hard session on a rowing machine followed by bodyweight movements (some TRX) requiring brute strength and a fullbody stretch was my workout for the day. I pushed so hard on my row that I had to push myself mentally to keep going. Anytime your brain has to tell your body to push through it is a test of will. I like to win one occasionally, the trick is just to push to the point it is required.

Tuesdays abs o' fun

Standing Back Extension 25
Kneeling Rollout 25
Leg Raise 21
Suspended Oblique Crunch (R) 20
Suspended Oblique Crunch (L) 20
Suspended Side Plank with Taps (R) 15
Suspended Side Plank with Taps (L) 15
Reaching V-Sit 20
Total reps 161

Did healthy back again today. 2 sets of each. My back is feeling great tonight.

I just couldn't get going today so I decided to see if I'd made any progress on the Core A Workout. My transitions were horribly slow in some instances, for some reason my Kneeling Roll-Outs had really bad form, but I didn't feel as tired doing it as last time.

TRX Standing Back Extension 20 (same)

TRX Kneeling Roll-Out 30 (same)

TRX Leg Raise 31 (up 7)

TRX Suspended Oblique Crunch L 5 (down 7)

TRX Suspended Oblique Crunch R 10 (down 2)

TRX Suspended Side Plank (w/ floor taps) L 15 (up 12)

TRX Suspended Side Plank (w/ floor taps) R 6 (up 1)

TRX Reaching V-Sit 25 (up 9)

Total 142 (up 20).

 

SO Monday= Core A Redo

Standing back Extension- 25

Kneeling Rollout- 25

Straight Leg Raise- 30

Suspended Oblique Crunch R-20

Suspended Oblique Crunch L- 20

Suspended Side Plank R-15

Suspended Side Plank- L- 15

Reaching V-sit- 25

Total- 175 

 Tuesday- Core B

High Rotation- 2 sets of 20

Suspended Pike- 20

Oblique Leg Raise- 15

Supine Bicycles- 40

Suspended Pendulum- 18

Resisted Rollup- 20

Total- 153 

I warmed up with some jumprope. I am trying to improve my speed. Currently I am at 120rpm, I am trying to get up to between 160 and 180rpm. 

Core B

High Rotation- 13 each side

Suspended Pike- 20 I am getting a steeper pike than last week.

Oblique Leg Raise- 18

Supine Bicycles- 64

Suspended Pendulum- 48, i did the first 20 from my hands, 2nd 20 from my forarms, and last 8 from my hands.

Resisted Rollup- 16

Total- 179 

 

For Wednesday

Standing Back Extension 25
Kneeling Rollout 25
Leg Raise 20
Suspended Oblique Crunch (R) 21
Suspended Oblique Crunch (L) 21
Suspended Side Plank with Taps (R) 15
Suspended Side Plank with Taps (L) 15
Reaching V-Sit 22

Total Score 164

Took off over the weekend

9 Feb

Standing Back Extension                      20
Kneeling Rollout                                    17

Leg Raise                                             22
Suspended Oblique Crunch (R)            14
Suspended Oblique Crunch (L)             14
Suspended Side Plank with Taps (R)     9

Suspended Side Plank with Taps (L)      7
Reaching V-Sit                                      14      
                                                                        

Total Score                                            120

Missed Tuesday due to bad weather--I use my TRX outside, but was wet and chilly.

 

11 Feb

Standing Back Extension                      17
Kneeling Rollout                                    14
Leg Raise                                              21
Suspended Oblique Crunch (R)            14
Suspended Oblique Crunch (L)             14
Suspended Side Plank with Taps (R)     9
Suspended Side Plank with Taps (L)      9
Reaching V-Sit                                      12      
                                                                        

Total Score                                            110

 

My total dropped, but the quality of some of my movements have increased. 

Wednesday Workout Core A Standing Back Extension- 30 Kneeling Rollout- 30 Straight Leg Raise- 35 Suspended Oblique Crunch (R)- 20 SUspended Oblique Crunch (L)- 20 Suspended Side Plank (R)- 15 Suspended SIde Plank (L)- 15 Reaching V-sit- 25 Total- 180

Did the strength workout. I only did one set of each at the hardest level I could manage to focus on the strength aspect.

For Thursday

Standing Back Extension 25
Kneeling Rollout 25
Leg Raise 20
Suspended Oblique Crunch (R) 20
Suspended Oblique Crunch (L) 20
Suspended Side Plank with Taps (R) 15
Suspended Side Plank with Taps (L) 15
Reaching V-Sit 20

Total Score 160

What a difference no rest/recovery day makes; plus a raised the hand holds a few inches and the difficulty increased.

 Standing Back Extension                      16
Kneeling Rollout                                    13
Leg Raise                                              17
Suspended Oblique Crunch (R)            10
Suspended Oblique Crunch (L)             10
Suspended Side Plank with Taps (R)     10
Suspended Side Plank with Taps (L)      8
Reaching V-Sit                                      14 and I still am nowhere near the form in the video; having a hard time keeping my feet in place when I do these.      
                                                                        

Total Score                                            98