Further refinement of workouts and schedule

Workout log (evolving the exercises and schedule)

I recently thought it’s not necessary to do some exercises as much and keeping total sets lower for the week where extra doesn’t have huge benefit will keep me from burning out or not meeting goals due to clutter on the schedule. This means I’ll do some things every six days instead: The rotator cuffs and super mans. If I add some other prehab exercises, they can probably go on the same schedule.

However, I think the prehab exercise called Nordic Curl should be added. It will benefit me some day because I will want to sprint at some point in the future, most likely. It’s only smart to do it when I have completed a few weeks or months of the Nordic curl. That’ll make me resistant to injury, along with the squats. There’s the possibility I get some hypertrophy on that muscle eventually, who knows. I’ll research it. Still, my primary focus is the Bulgarian split squats. I’ll put Nordic curls on the 6 day schedule and just do 1 set of reps to start. I believe I want to really strengthen them, so increase some part of it such as time, sets, rep duration, something like that.

Progressions

I gave some thought to progression, because that is necessary to continue with muscle building. I added the following progression types for the exercises. The handstand has been an isometric and it’s superb. Isometrics I can progress with adding time, and reps. Handstand pushups can be added.

The split squats I can add weight, but I have been increasing reps per set to get up to 10 reps of 7 seconds each. Weight can be in a backpack in any form: tools, food (cans of beans); water jugs.

L-sits for now is what is literally called progressions, but also time. That can have me move forward for months. I could use a backpack. My center of gravity will change. It will still put more weight on my triceps and shoulders. The predefined L-sit progressions go from tuck, to straight leg, to floor (instead of paralettes), V-sit, and then there’s more.