Saturday 20th October
Up to Primrose to train with the guys.
Gotta say I wasn't really feeling it today - pretty exhausted and not my usual energetic self. Couldn't do a MU on the bars, which wasn't really surprising (that inward cut on the bars at the gym makes it easier to get one arm over and brute-force it up!) but was kind of annoying any way.
Attempted BB Mark's latest hold set:
15s l-sit, 15 x dips, 10s l-sit, 10 dips, 5s l-sit, 5 dips (he does his with 20 at the start too) but I think my palms are bruised as my hands were hurting loads which was both sore and distracting. It's off the dip bars at the gym, which are really really narrow (part of the squat rack). Trained today (Sunday) at the gym and had to use those padded things that the weights guys use for the powerlifting bar on their necks. I'm gonna get some heavy duty pipe lagging tomorrow, or some other alternative - layers of neoprene or memory foam or something. Not good.
Anyhow, did some good straight bar dips (sets of 10 easily, keeping my hips/stomach away from the bar - happy with that).
Pull-overs are easy - really need to start repping them now instead of just using them as a means to get to the top of the bar.
-----------------------------------Sunday 21st October
2 x bench dips
2 x bench push-ups
4/4 6/6 8/8 10/10
2 x narrow push-up
2/4 3/6 4/8 5/10
More joint mobility & stretching
Muscle-ups x 5 with very slow negatives (although I struggle to do anything below the bar slowly - just drop down like a sack of sh*t
Thought about doing more but my bicep is hurting - like the muscle is bruised. Training makes it hurt (who'd have thought it!).
5 x 5 pull-ups with 6.25kg (1.25 increase from last time)
5 x 5 dips with 11.25kg (1.25 increase from last time)
2 minute rest between all sets.
They went pretty well - actually the pulls felt easier than the dips, despite a relatively higher weight increase. Going to do one more round at this weight then increase again.
A friend was in and wanted to do some training, so hit abs:
3 sets each of:
10 x swiss ball pikes
10 x hollow rocks
1 min plank
Not done hollow rocks or plank for ages - going to add them back into my program. Really good all-over tension.
Starting experimenting with more carbs - 100g of sweet potato after training with coconut oil. Gonna see how it affects ketosis.