Friday, March 27, 2009 by Rebecca

Dips & Pullups

11:40 - 8:05 - mostly good sleep - except when the cats got me up once in the middle of the night. But it was "Let one out, refill dry food bowl, outside cat heard that came tearing back in, back in bed 5 seconds, cat scratching to get outside again, let cat out again. Wheee.

AM Commentary: I really managed to bruise my neck and shoulders with last night's back squats. I do not want to do that again. More form work necessary. Maybe "Elbows to the ceiling" will help me keep them tight through the whole squat.

Mobility, 5 Min static Plank Holds, 40 unanchored situps, 30 v-ups, 20 hollow rocks, 10 KtE. Ow.

Five rounds for max reps of:
Ring Dips

3 minutes rest between each round.
*Subbed Parallette Dips, and several different pull-up subs

19/1 - Legitimate pullup
17/0 - tried and failed to get a real pull-up
17/14 - switched to jumping pull-ups - didn't like this sub
18/6 - tried kip attempts - focused more on rhythm than actually trying to make it up to the bar - didn't like this sub either.
14/4 - switched to strong kip attempts where I made an active attempt to pull myself up over the bar after each attempt - should have done these all along.

20 minutes of stretching

The Parallette Dips were probably too easy of a sub. Should have put my feet up on a ball. I need to work on my stabilization skills on the rings so that I can actually do a sub on the rings when ring dips come up.

9:00 - 6 oz black coffee
1:05 cottage Cheese
1:50 - coffee w/ milk
3:30 - BBQ chicken w/ 1 little yam
4:00 - 1 multiv, 2 glucosamine, 4 omega-3
7:00 - 16oz milk
8:00 - unsatisfying Thai food.
11:00 - 2 zma

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