progress pic collage First pic is from 5/24/20 and last pic was from this week. Started the RR at the end of May. It was humbling to start with banded pull downs esp after being a gym rat in college. But then I got dumped in June and was sidelined after a car accident in October but i pushed through and am more inspired than ever! Shouts to meditation, PT, and therapy! If you’re thinking about making a change, just start! Even if it’s something soooo small, just collect those wins baby!
Currently no planned cardio. Twice daily 15 min longboarding sessions with my dog and challenging 5-10 mile hikes on the weekends. I also try to get yoga with Adrienne in at least once a week and have a 30 mobility regiment that I do 3x’s a week (should be daily
).
Diet: I went vegetarian at the End of 2019 after watching the game changers doc. My family has a crazy history with heart problems so this was always something I wanted to do. Any day I didn’t eat meat was a win for me. Didn’t track macros, only wanted to get away from animal products. Eating about 2100 cals with protein shakes + creatine 3-4x’s week.
Here’s my 2020 workout. 3 sets of the following w/36lb weighted vest:
- ring pull ups(6-8x)
- squats (50lb dumbell x 12)
- ring dips (8x)
- deadlifts (50lb dumbell x12)
- ring rows w/elevated feet (7-8x)
- ring push ups 1-legged (12x)
- bicycle (70x)
- butterfly crunch slow (10x)
I clearly need to cut and shift my macros to more protein if I want to break past these baby gainz. Any pointers based on my body composition? I want to start working on filling/widening my chest by using a push-up circuit at the end of my sessions. Perhaps there’s a better way? Would love to fill in my peashooters too.
Here’s my 2021 routine. Please rip it to shreds!
2021 (20lb vest)
- ring pull up (elbow out)
- squats (1-legged asst pistol)
- ring dips (elbow out)
- deadlifts (50lb)
- ring row decline
- ring push ups (atomic)
- burpees (10x)
- mountain climbers (40x)
- Superman (20x)
- 3-way push-up (45x)
- banded compound crunch (10x)
Equipment:
155 lb band
125 lb band
2 adjustable dumbbells (50lb total)
Rings
Theragun
Currently no planned cardio. Twice daily 15 min longboarding sessions with my dog and challenging 5-10 mile hikes on the weekends. I also try to get yoga with Adrienne in at least once a week and have a 30 mobility regiment that I do 3x’s a week (should be daily
). Diet: I went vegetarian at the End of 2019 after watching the game changers doc. My family has a crazy history with heart problems so this was always something I wanted to do. Any day I didn’t eat meat was a win for me. Didn’t track macros, only wanted to get away from animal products. Eating about 2100 cals with protein shakes + creatine 3-4x’s week.
Here’s my 2020 workout. 3 sets of the following w/36lb weighted vest:
- ring pull ups(6-8x)
- squats (50lb dumbell x 12)
- ring dips (8x)
- deadlifts (50lb dumbell x12)
- ring rows w/elevated feet (7-8x)
- ring push ups 1-legged (12x)
- bicycle (70x)
- butterfly crunch slow (10x)
I clearly need to cut and shift my macros to more protein if I want to break past these baby gainz. Any pointers based on my body composition? I want to start working on filling/widening my chest by using a push-up circuit at the end of my sessions. Perhaps there’s a better way? Would love to fill in my peashooters too.
Here’s my 2021 routine. Please rip it to shreds!
2021 (20lb vest)
- ring pull up (elbow out)
- squats (1-legged asst pistol)
- ring dips (elbow out)
- deadlifts (50lb)
- ring row decline
- ring push ups (atomic)
- burpees (10x)
- mountain climbers (40x)
- Superman (20x)
- 3-way push-up (45x)
- banded compound crunch (10x)
Equipment:
155 lb band
125 lb band
2 adjustable dumbbells (50lb total)
Rings
Theragun
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