all posts post new thread

Strength Through Simplicity

Off - 01/27/2024 - Get Strong Phase 1/Week 3/Day 1
  • Mobility Man
    • Routine A - Floor Sequence
  • 5 Minute Squat Hold
  • Passive Bar Hang
Health Numbers
  • Weight
    • 200.4
  • Resting Heart Rate
    • 55 bpm
  • Yesterday's Step Count
    • 14,719
 
Workout - 01/28/2024 - Get Strong Phase 1/Week 3/Day 2
  • Warm-Up (30 seconds Each)
    • Wrist Roll
    • Toe Touch/Reach Overhead
    • Downward/Upward Dog Switch
    • Hollow Body Hold
    • Plank
  • Workout (1 Minute Between Sets and Exercises)
    • Hands Elevated Push-Ups
      • 3(10)
    • Flex Hang
      • 3(15 sec)
    • Active Hang
      • 3(30 sec)
    • Lying Knee Tuck
      • 3(12)
    • Assisted Squat
      • 3(15)
    • Hip Bridge
      • 3(15)
Health Numbers
  • Weight
    • 198.6
  • Resting Heart Rate
    • 54 bpm
  • Yesterday's Step Count
    • 2,424
 
Off - 01/29/2024 - Get Strong Phase 1/Week 3/Day 3
  • Mobility Man
    • Routine A - Floor Sequence
  • 5 Minute Squat Hold
  • Passive Bar Hang
Health Numbers
  • Weight
    • 197.8
  • Resting Heart Rate
    • 56 bpm
  • Yesterday's Step Count
    • 13,191
 
Workout - 01/30/2024 - Get Strong Phase 1/Week 3/Day 4
  • Warm-Up (30 seconds Each)
    • Wrist Roll
    • Toe Touch/Reach Overhead
    • Downward/Upward Dog Switch
    • Hollow Body Hold
    • Plank
  • Workout (1 Minute Between Sets and Exercises)
    • Hands Elevated Push-Ups
      • 3(10)
    • Flex Hang
      • 3(15 sec)
    • Active Hang
      • 3(30 sec)
    • Lying Knee Tuck
      • 3(12)
    • Assisted Squat
      • 3(15)
    • Hip Bridge
      • 3(15)
Health Numbers
  • Weight
    • 202.4
  • Resting Heart Rate
    • 57 bpm
  • Yesterday's Step Count
    • 14,415
 
Off - 01/31/2024 - Get Strong Phase 1/Week 3/Day 5
  • Mobility Man
    • Routine A - Floor Sequence
  • 5 Minute Squat Hold
  • Passive Bar Hang
Health Numbers
  • Weight
    • 205.8
  • Resting Heart Rate
    • 60 bpm
  • Yesterday's Step Count
    • 3,860
 
Off - 02/01/2024 - Get Strong Phase 1/Week 3/Day 6
  • Mobility Man
    • Routine A - Floor Sequence
  • 5 Minute Squat Hold
  • Passive Bar Hang
Health Numbers
  • Weight
    • 202.6
  • Resting Heart Rate
    • 60 bpm
  • Yesterday's Step Count
    • 13,571
 
Workout - 02/02/2024 - Get Strong Phase 1/Week 3/Day 7
  • Warm-Up (30 seconds Each)
    • Wrist Roll
    • Toe Touch/Reach Overhead
    • Downward/Upward Dog Switch
    • Hollow Body Hold
    • Plank
  • Workout (1 Minute Between Sets and Exercises)
    • Hands Elevated Push-Ups
      • 3(10)
    • Flex Hang
      • 3(15 sec)
    • Active Hang
      • 3(30 sec)
    • Lying Knee Tuck
      • 3(12)
    • Assisted Squat
      • 3(15)
    • Hip Bridge
      • 3(15)
Health Numbers
  • Weight
    • 204
  • Resting Heart Rate
    • 58 bpm
  • Yesterday's Step Count
    • 9,148
 
Recap - 02/02/2024 - Get Strong Phase 1/Week 3
Everything felt great this week. The hardest exercises so far are the hands elevated push-up and lying knee tucks. Week 4 rep ranges for hands elevated push-ups will definitely be trying but luckily regardless of how the daily workouts go in week 4, I get to test myself at the end of the week to see if I'm ready to move onto Phase 2. The reason why the lying knee tucks are a bit trying is because there is a lot of ab work in this program when you think about it. The warm up has a plank and hollow body hold. Then you have flex hangs and active hangs which are both done in a hollow body position. Then you have the lying knee tucks to round it all out. That is a lot of work and time under tension for the abs.

I'm looking forward to week 4 and the opportunity to see if I'm ready to tackle phase 2.
 
Off - 02/03/2024 - Get Strong Phase 1/Week 4/Day 1
  • Mobility Man
    • Routine A - Floor Sequence
  • 5 Minute Squat Hold
  • Passive Bar Hang
Health Numbers
  • Weight
    • 200
  • Resting Heart Rate
    • 57 bpm
  • Yesterday's Step Count
    • 16,653
 
Off - 02/04/2024 - Get Strong Phase 1/Week 4/Day 2
  • Mobility Man
    • Routine A - Floor Sequence
  • 5 Minute Squat Hold
  • Passive Bar Hang
Health Numbers
  • Weight
    • 198.6
  • Resting Heart Rate
    • 57 bpm
  • Yesterday's Step Count
    • 2,650
 
Workout - 02/05/2024 - Get Strong Phase 1/Week 4/Day 3
  • Warm-Up (30 seconds Each)
    • Wrist Roll
    • Toe Touch/Reach Overhead
    • Downward/Upward Dog Switch
    • Hollow Body Hold
    • Plank
  • Workout (1 Minute Between Sets and Exercises)
    • Hands Elevated Push-Ups
      • 2(15)
      • 1(9)(6)
    • Flex Hang
      • 3(20 sec)
    • Active Hang
      • 2(40 sec)
      • 1(25 sec)(15 sec)
    • Lying Knee Tuck
      • 2(15)
      • 1(11)(4)
    • Assisted Squat
      • 3(20)
    • Hip Bridge
      • 3(20)
Health Numbers
  • Weight
    • 198
  • Resting Heart Rate
    • 55 bpm
  • Yesterday's Step Count
    • 11,846
 
Off - 02/06/2024 - Get Strong Phase 1/Week 4/Day 4
  • Mobility Man
    • Routine A - Floor Sequence
  • 5 Minute Squat Hold
  • Passive Bar Hang
Health Numbers
  • Weight
    • 202.4
  • Resting Heart Rate
    • 57 bpm
  • Yesterday's Step Count
    • 4,356
 
Workout - 02/07/2024 - Get Strong Phase 1/Week 4/Day 5
  • Warm-Up (30 seconds Each)
    • Wrist Roll
    • Toe Touch/Reach Overhead
    • Downward/Upward Dog Switch
    • Hollow Body Hold
    • Plank
  • Workout (1 Minute Between Sets and Exercises)
    • Hands Elevated Push-Ups
      • 2(15)
      • 1(8)(7)
    • Flex Hang
      • 3(20 sec)
    • Active Hang
      • 2(40 sec)
      • 1(25 sec)(15 sec)
    • Lying Knee Tuck
      • 3(15)
    • Assisted Squat
      • 3(20)
    • Hip Bridge
      • 3(20)
Health Numbers
  • Weight
    • 206.8
  • Resting Heart Rate
    • 58 bpm
  • Yesterday's Step Count
    • 3,111
 
Off - 02/08/2024 - Get Strong Phase 1/Week 4/Day 6
  • Mobility Man
    • Routine A - Floor Sequence
  • 5 Minute Squat Hold
  • Passive Bar Hang
Health Numbers
  • Weight
    • 202.4
  • Resting Heart Rate
    • 58 bpm
  • Yesterday's Step Count
    • 13,880
 
Why the Change and Where I'm Headed​
  • I want a more lifestyle approach to fitness and I've always had an ideal program progression in my head that I think would work. Instead of following programs that go too fast for my recovery ability, I want to slowly build a base using basic calisthenics but not like an aggressive approach like 'Get Strong'. It's good but it's just not right for my current situation or lifestyle.
  • If you guys want to read about my next decade of training AND my Convict Conditioning blog please go here. It's too much to list here so I used my personal blog instead :
Convict Conditioning : New Blood​
  • Day 1
    • Push-Ups​
    • Fingertip Push-Ups​
    • Grip​
    • Leg Raises​
    • Calves​
  • Day 2
    • Isometrics​
  • Day 3
    • Off​
  • Day 4
    • Isometrics​
  • Day 5
    • Pull-Ups​
    • Fingertip Push-Ups​
    • Grip​
    • Squats​
    • Calves​
  • Day 6
    • Isometrics​
  • Day 7
    • Off​
 
Day - / Off Day / 04/06/2024
  • Off Day Mobility and Flexibility
    • Joint Circles
    • Toe Touch/Reach Overhead
    • Stick Dislocates
    • Trifecta (20 sec Holds) (Various Regressions/Progressions depending on Feel)
      • Bridge
      • L-Sit
      • Twist
    • 5 Minute Squat Sit
    • Passive Bar Hang
 
Last edited:
You must log in or register to reply here.
Back
Top Bottom