AMRAP in 20 min -

20 stab crunches
20 ball kills R+L=1
20 plank tocks R+L=1
20 stab uni hipups R
20 stab uni hipups L

Post rounds completed to comments.

Daily Extras - 

75 v-ups
5 mins (accumulated) superman back ext holds

Workout Notes: 

  • How to accumulate 5 min in a superman back ext hold: 

    Bring yourself to the top position of the superman back extension (arms straight and off, legs straight and thighs off). Hold in the this position and start a clock. If you must rest, stop the clock. Continue with this until you have accumulated 5 min in the held position.
  • If you are trying to do the daily extras but your tailbone is rejecting the idea, perform 200 stab crunches instead. 


Q - Ever wonder how long it takes to get OUT of shape?

A - It takes less time than you'd think. You'll start to lose conditioning within a week of inactivity. 

Need to clarify one thing, though. That's 1 week of INACTIVITY. The more active you are during your hiatus, the less over-all fitness you'll lose. You'll still lose it, just not as much as if you were flat on your back. 

Speaking of 'flat on  your back,' your body hates this. It's terrible for you (unless you were told to do so by a Dr.). Exercise scientists & doctors can measure factors which are markers for deconditioning within only DAYS of someone becoming completely immobile. Blood plasma levels drop, muscle wasting factors increase, bone density decreases, immune system is blunted, and all of it can be measured within a day or two of becoming inactive.

Yep, sitting on the couch all weekend watching movies and eating chips ACTUALLY leaves you more deconditioned by MONDAY.  

No wonder Monday workouts suck! 

All of this is not to say you shouldn't take a week off from time to time. Cycling weeks off, if done correctly, can add to your health and fitness. But, this has to be planned out. Just skipping weeks without rhyme or reason is more often detrimental to your health & fitness. 

Q - How long does it take to get your fitness back after you've lost it? 

A - Longer than it took to lose it. And often, it's PERMANENT. 

A couple of years ago, a dear friend/client took "a week off" to go on vacation with his kids. That was the last I heard of him. 

I ran into him at a restaurant the other night. He was ducking me, but I saw. And I was happy to see him so I went up to him to say, "HI!" 

"Dude, that was a pretty long week," I ribbed.  

We had a great conversation as we caught up, but as we talked, it was becoming more and more clear - he was back at square one. I could see it, plus he told me so. It's sad because the guy worked super hard for several years to improve his health. He was successful too! He had lost dozens of pounds and even got off his pre-diabetes & BP meds. More than that, he'd become more active with his family and told me he had "tons more energy." Actually, he didn't tell me that, his wife did. 

He's back on the meds now. Has gained all of his weight back too. I'm only guessing, but I'll bet his wife will have a different story about his family activity and energy level. 

Not judging. Just sayin'. 

The point is, I never know how to answer that question (how long does it take to get it all back?). I love people. Want them to be happy. This side of me usually answers the question in a positive/optimistic way. I call it the dog and pony show. It'll sound something like,

"Oh, not long. It's a little different for everyone and if you keep at it, you'll be back before you know it." 

But I've seen too many people leave over the years and just quit. Quit forever. I've seen them make bold attempts at comebacks too. Some make it. Most don't.

I've learned there is a very strong correlation between quitting once and quitting forever.

Want to get a little more out of your shaping bias? Add some forced negatives to your 3rd, 4th & 5th sets of each muscle group. Stagger the forced negatives throughout the weeks so that you don't do a whole week of forced negatives (FN). So, one week do FN for biceps, the next week for triceps, the next shoulders and so on. Four weeks later you'll do biceps again. See how it works?