Insanity.05 Pure Cardio
92/79 (167/143) 704/43
All posts by manny@savo.us
Strength/Endurance Cycle, Week 1, BACK/LEGS
OOO.304 Base & Back
No Kip Pull Ups 10(2)
Plyo Frog Squats 21
Wide Leg Close Grip Chin Ups 6
Chair Jump Squats 13
Spinning Chin Ups (Switch Grip) 14
Plyo Runners Lunge 15
V-Pull Ups (L) 13
Spinning Fighter Squats 18
Kippy Pulls 12(1)
Jack-in-the-Box Knee Tucks 6
No Kip Pull Ups 8 slow
Plyo Frog Squats 18
Wide Leg Close Grip Chin Ups 5
Chair Jump Squats 15
Spinning Chin Ups (Switch Grip) 15
Plyo Runners Lunge 6
V-Pull Ups ( R) 13
Spinning Fighter Squats 17
Kippy Pulls 8
Jack-in-the-Box Knee Tucks 8
chrysalis
it’s all about forgetting: avoiding to forget, struggling to forget: days zip by and suddenly i am here, where was i? where were you? how did we get here? how did you end up over there? and although you never left my sight you’ve gone and come back, you visit and flutter away, you leave me, over and over, only to return, shockingly different, wonderful and just that much more stranger than we had begun.
to meet you again
make a mission of it: curiosity killing cats, avoid boredom at all costs: but do not thrill seek, do not squander: do not mock those weaker than you, do not be sucked into wormholes, literal and figurative: this life, this life is a wonderful ecosystem always on the brink of flying apart because of its internal volition: feed on chaos, make order out of it: always remember: you’re the stuff of stars but there’s four hundred billion suns waiting to meet you again.
Strength/Endurance Cycle, Week 1, SHOULDER/ARMS
OOO.112 & 104 Shldrs & Arms
Pike Press 15
Military Press 40/10
6 Direction Shoulder Fly 7.5
Pike Press 10 FOB
Military Press 45/9
6 Direction Shoulder Fly 10
Pike Press (Deep) 10
Shoulder Fly 30/10
Lean Over Fly 10/12
Pike Press 10
Shoulder Fly 25/10
Lean Over Fly 12/14
Deep Arnold Press 25/10
Upright Row Y Press (Lunge) 25/7
Side Throw Back on Bench 25/7
Deep Arnold Press 25/11
Upright Row Y Press (Lunge) 25/7
Side Throw Back on Bench 25/7
Sitting Bicep Curls 40/8
Forearm Curls 15/15
Lying Tricep Extensions 35/7
Sitting Bicep Curls 40/8
Forearm Curls 20/12
Lying Tricep Extensions 32.5/9
Incline Bicep Curls 35/10
Reverse Forearm Curls 15/12
Tricep Kickbacks 30/10
Incline Bicep Curls 35/8
Reverse Forearm Curls 17.5/8
Tricep Kickbacks 30/10
Bicep 21’s 25/886
Forearm Sandwich 10
Sideâ€Triâ€Rise 25
Bicep 21’s 25/775
Forearm Sandwich 12.5
Sideâ€Triâ€Rise 15 FULL
Crazy 8’s 15
Off The Butt Forearm 15/10
Hammer Curls 15/15
Tricep Throws (w/2 Dumbbells) 35/10
Crazy 8’s 17.5
with you, of you, for you
with you, of you, for you, for me, from me, from the you in me to the me in you. round and round it goes little ones, this is how it works: words churn, turn, squirm: always look for the right one, learn to live with the wrong one, and somehow in the middle of it all: live, breathe, look, listen, go and come back.
Strength/Endurance Cycle, Week 1, CARDIO 1
OOO.101 Plyo Legs
actually a leg routine with some plyometric aspects. Not really cardio enough; KEEP MOVING WHILE TONY TALKS!!!
87/71 (157/128) 885/65
doubleback
there is no doubling back, only doubling down:
a larger wager for greater stakes with thinner margins
of error, for error, fraught with error
the mistake is the wager, the mistake is walking into this casino
when you could be on that boardwalk, engulfed in sea spray
wishing lemons into limes, cherries with laughter,
one perfect crystal moment for all the madness inside you
with you in mind
turning over you in mind with sunlight,
night past, the worst of it somewhere else, the beginning
here, in your hands, tiny fingers, grasping, reaching
out, cupped in my outrageous largeness, here little ones
something new, something along the lines of, along the cracks
“my old man used to say…”
Strength/Endurance Cycle, Week 1, CHEST/BACK
OOO.105 30-15 Upper Body
PUSH UPS 30
WIDE PULL UPS 15(1)
PUSH UPS 25
WIDE PULL UPS 15
MILITARY PUSH UPS 20
CHIN UPS 13(1)
MILITARY PUSH UPS 15
CHIN UPS 10
WIDE PUSH UPS 18
CLOSE GRIP PULL UPS 10
WIDE PUSH UPS 15
CLOSE GRIP PULL UPS 8
DIAMOND PUSH UPS 10
CHIN UPS 12
DIAMOND PUSH UPS 10
CHIN UPS 10
STAGGERED PUSH UPS – L 14
SWITCH GRIP PULL UPS 10
STAGGERED PUSH UPS – R 14
SWITCH GRIP PULL UPS 9
PUSH UPS TO CHATARANGA – P 8
SWITCHED HANDS PULL UPS – RF 8
PUSH UPS TO CHATARANGA – C 10
SWITCHED HANDS PULL UPS – LF 8