Intu Flow - Joint Mobility/Warmup 1
I was feeling good today. A little sore, but good. This little workout loosened me right up, especially around the shoulders. This workout is a repeating 4-day cycle, with no days off. So tomorrow, when I weigh in, it’ll be on a different point on the wave than last week, and next week, and the week after. Shouldn’t matter, really.
Intu-Flow Warmup 1
Mission 1 - Recruit (strive to improve, look for a perceived difficulty of 8 or higher on a scale of 10)
Prasara Flexibility/Cool-Down 1
Interesting… even though I started out sore, I comfortably beat all the numbers from yesterday pretty easily. Aside - I’ll be logging these numbers in the booklet, and not here. Pushups went better, too - a “3.” Okay, that’s not great, but it’s better. Also, this time, while doing the cool down, my arms weren’t as destroyed and shaky. Good!
Intu-Flow Warmup - 1
Mission 1 - Recruit
Prasara Yoga Cool-down - 1
This was the first time I did the really challenging drills from this program. It went okay, but I was pretty cooked by the end of it. With the novelty of the drills and things, I was pretty shaky when I finished. Plus, with all the posting on extended arms, by the time I got to the pushup drills, my arms were useless. My “score” (the lowest number of reps preformed in any one set, regardless of all other sets) was 1. Ouch.
Intu-Flow mobility drills - 1
Prasara Yoga Flexibility/Cool-down - 1
The flexibility stuff was rather different, but pretty cool. A surprising stretch for the biceps, and a lot of reciprocal inhibition tricks. Plus, a really embarrassing attempt to do pigeon pose. I haven’t tried for a long, long time because of my knee, and even though it’s better, now I’m awesomely inflexible.
Intu-flow joint mobility/warmup drill. Felt really good, actually… I had done some Intu-Flow stuff in the past, but this was a short selection of exercises done for time. I felt relaxed and rubbery afterward.
Morning Weigh-In: Still a big number, but almost 20lbs less than when I began. Still going!
Flowfit Circuit:
bw x 8 (or so)
Duration: 16 minutes
I was doing these at work, with work clothes on, so I didn’t really burn it too hard. Plus a few kids tossing a football around got to point at me for a few minutes, so… good for them.
Warmup Cycle - Pistons/Wall Squats/Halos:
bwx10mins
Turkish Getup:
56lbx5mins
Duration: 5 minutes
Ha! I love doing these in a hotel gym.
Warmup Cycle - Pistons/Wall Squats/Halos:
bwx10 minutes
KB Swings:
56lbx25/25, 20/20, 15/15, 15/15, 15/15 - Total 180
Duration: 12 minutes
It’s interesting, and a comment on repetition quality, that I can get 90% of my goal at a much more comfortable pace than 100% (or, so far, 97%). Yeah. I was feeling a little flat about last session’s numbers, and pretty dopey from such a hot day, that I decided to back off a little. And did pretty okay!
Flowfit Circuit:
bwx16 minutes
Duration: 16 minutes
This is still hit and miss. I can still do the coffeemill move more comfortably on one side than the other, and I can get the rockups if I cheat a little and grab my own shin to pull myself into a tight enough shape. Cheating, though. I need to remember to reach way forward.
Warmup Cycle - Pistons/Wall Squats/Halos:
bw - 10 mins
Turkish Getup:
56lb - For 5 mins. 8 Left Side, 7 Right.
Bonus: Thumbless Chins
bw - 5×1 singles
Duration: 5+ minutesI don’t normally count these reps, but I felt like it today, as it was the first time I did this workout in a more public space, with other people in the room. Specifically, a German family in the same hotel as me, all wearing black socks on cardio machines. The getups felt really smooth, and I stuck around to get in some chins, which I haven’t done forever. It’s the first time in a while that I had to contract a muscle group so hard, instead of a full-body, overall burn type of workout.
I’m going to looking into kipping pullups - I like the idea of pullup workouts, but at my weight, strict ones just won’t be possible.