the royal swinging court

[seraphyne1]

The month of september is over already, so a 1 month thread is over quite fast. So I have to start a new thread already. I enjoyed the conditioning from september. There are many ideas in my head but today I had to keep it short and as I enjoyed last month' routine I continued on that. Just had to shorten it up today as this morning when I woke up I felt something in my back and it feels quite tight now.

Anyway I still managed to do the following.

5 rounds of:
- 32 hindu squats
- 16 hindu pushups
- 16 kb swings
1 minute back bridge
small strand routine

[hurdle]

Looks good dude!!!!

keep up the good work & train hard !!!!!

[Bob44]

Great title for this months posts. Does this make you the king of the swingers?

Have a great fitness month!

[seraphyne1]

Thanks guys, this week I have to calm down a bit. Doc. advises to take some painstillers (no way!!!) and keep moving to prevent the back for stiffening up more. So this week I will do some gripper work and maybe try a few strand exercises and hopefully next week I am back on my diet of the royal court and kb swings.

[seraphyne1]

I was wondering, the last time I had this I was also doing a royal court routine. Wonder if that might be the cause, but the trouble is, I enjoy this royal swinging court. Maybe next week I should start a few weeks with a more strength routine (including the swings and hindu squats but leaving the hindu pushups for a while and return with this in december as in january or february we normally have our annual pt test. But I will see next week what I do.

Yesterday and today I did some gripper work and light strandpulling. So I did something but I have to take it easy.

atn. Bob, haha not the king of swings if I see how many some do but I do enjoy this combination. But at this time I feel more like the king of the ouch. I still enjoy reading your workouts.

atn. hurdle: had a look at your blog. Like to read it, hope you keep updating it. Only weird thing is I see many, many of ??????.

[seraphyne1]

Today I started back on my journey with a very small and very basic routine. I will stick to it for a while to build up again. Well the title of this thread is not correct anymore as the royal court will be skipped for some time. Also noticed the hindu pushups do not have any caryover to strength. Because today I used the atlas II pushups with the power pushup again and I had to take the resistance lower. But although I did way less reps than expected I did like the results I saw. Also I did it easy, first need to give my back some strength back. The good thing is the last stiff spot at my back feels more supple now and less stiff.

Enough talk, today's mini workout (and it will stay mini for some time )

- 12 slow chair squats holding the KB by its horn
- 5 kb good morning stretched combined with the upright row
- 12 slow chair squats holding the KB by its horn
- 5 kb good morning stretched combined with the upright row
- a total of 36 atlas II ppu2 pushups and 12 reverse windmills

notes:
squats were done slowly, tensing the legs on the movement. When I barely hit the chair (no resting there) I went back up again. Also holding the kb in front of the chest give the arms some exra work

reverse windmills, same as a normal windmill with the exception that the kb is in the lower arm instead of above your head.

Hi seraphyne1,

I just wanted to stop by and say hello. While it has been some time since I posted in your journal, I do stop by and read it whenever you post.

I notice that your back seems to be a recurring problem. Is it anything like a herniated disc or is it more muscular?

Two exercises that make my back feel good are the (a) ab plank and (2) holding in the bottom of the overhead squat position using a light pole as a prop.

Have a great day!

[seraphyne1]

Well I have 3 discs in my spine that are too tight together, but that is not bothering me that much anymore lately (luckily). This was just like about 1.5 years ago a muscle issue. But back than it also started when doing the royal court so maybe I should skip it completely, not worth the problem. Doing a lot of sandbag lifting and ppu pushups etc and no problem. And now (just like back than) a month of the royal court and it is price.

With today's small workout it feels much better with everything, my back (although it probably will feel stiff tomorrow), my appearence and whole being. So I stick to that. I did enjoy last month circuits but a week of pain just ain't worth the exercise.

Thanks for posting. I always keep an eye at several posts myself (like yours) but I also do not post often.

The overhead squat is a good one, this is one of the things I want to work to with the kb. i have a kind of road map already to build up. But as I do change more often I will not lay it out here yet. if I keep doing what I plan to do you will read it over here. The plank is something I should add again.

Thanks for your advice and stopping by and enjoy the rest of the sunday. (it is almost over here so you have still of couple hours to go and enjoy).

[seraphyne1]

This workout is good as today I still felt it (in a good way).

Today's routine:

- a total of 37 atlas II ppu2 pushups and 12 reverse windmills
- a total of 27 slow chair squats holding the KB by its horn and 15 kb good morning stretches combined with the upright row
- 10 gripper squeezes
- 10 overhead downward pulls
- 6 power breathes

[seraphyne1]

- a total of 38 atlas II ppu2 pushups and 12 slow kb deadlift with upward row
- a total of 29 slow chair squats holding the KB by its horn and 15 kb good morning stretches combined with the upright row
- 12 gripper squeezes
- 12 overhead downward pulls
- 6 power breathes

[seraphyne1]

Made a small change and did start adding the sandbag again to my workouts.

- a total of 39 atlas II ppu2 pushups and 12 slow kb 1 arm deadlift (each side)
- a total of 23 sandbag deadlifts and 10 kb 1 leg (per side) deadlifts
- 3 ladders till 3 of (overhead downward pulls/ tricep extension combo and gripper squeezes)*
- 3 ladders till 4 of power breathing crunches
- 10 kb swings (to see if I can handle it again).

* perform 1 overhead downward pull with tricep extension followed by 1 gripper squeeze. Next is 2 reps etc.

[seraphyne1]

Today I was home late from work, also because of a huge traffic jam. :evil:
So I also ate late and felt quite tired but I decided still to do a workout, but take it lighter now. So the title is of this thread is correct today. Maybe not a bad idea to change the 2 workouts avery time, so 1 strength oriented and 1 conditioning oriented workout.

5 rounds of:
- 30 hindu squats
- 15 hindu pushups
- 15 kb swings
- 5 gripper squeezes
back bridge hold and some power breathes

[seraphyne1]

- total of 38 ppu 2 atlas II pushups and 12 overhead downward pulls/ tricep extensions combo
- pyramid of 1-10-1 of hindu squats and kb swings (so a 100 each)*
- 50 hindu pushups

* 1 hindu squat followed by 1 swing, than 2 hs en 2 swings etc.

[seraphyne1]

- total of 40 ppu 2 atlas II pushups and 12 kb curl and squat
- 3 rounds of:
* 2-4-6-8-10 hindu squats and kb swings
* 15 hindu pushups
- back bridge

[seraphyne1]

2-4-6-8 hindu squats and double handed KB snatch
6 kb curl and squat
2-4-6-8 hindu squats and double handed KB snatch
6 kb curl and squat
2-4-6-8 hindu squats and double handed KB snatch
5 x (1 atlas II ppu pushup and 1 gripper squeeze) {perfromed slowly}
25 hindu pushups