7/8/25 - calisthenics and info about missing workouts

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My training took a MASSIVE nosedive after full-body #12. Absolutely nothing wrong with the routine, it was incredible, but I just couldn't meet the recovery demands. I had a day long work trip that necessitated pulling a near all-nighter and reversing my sleep schedule on the fly, directly after that I had a week long vacation that I didn't get to sleep well during. My body was wrecked for that week and the one after. I had a few workouts in that time that I did not publish. The performances were abnormally poor. This is my first session where I felt really good.

---morning at home---
Acrobatics 15:00
I did a very quick bodyweight warmup and went right into it. I wish I had more time but I had an upset stomach that kept me in the bathroom for most of the morning. Im getting closer yet again.... I feel like im making so many micro improvements, but forever only approaching my aerial. I shouldnt be impatient. This was a great session. 

---work, early---
Pistol squat
2,1,3
I estimate that I weigh roughly 210lbs. My muscles feel good moving my bodyweight but my joints are feeling it. Honestly I think I could have done better if I gave myself two more sets but I wanted to reserve energy for dragon squats.
Elevated Dragon squat
1,2,2
Again my joints were feeling it. I only allowed myself 5 total reps. My right hip flexor has been very very sore.

Shiko (alternating)
22*, 8**, 12 
I tried doing a "1,1,2,2" counting for each leg instead of just counting straight during my first two sets. I dont think the first set was 22 reps at all, I think I reverted back to counting straight somewhere in the middle. The second set was actually done twice because I realized I changed counting methods and then redid the set counting correctly. 

Single leg catback RDL (with longbell)
11,9,6
I was tempted to log these as a "jefferson" variation, but the difference is that I didn't straighten my spine at the top. I tried keeping it pure glute. Im having a bit of issue with my right glute. I keep compensating with hamstring action. I always do extra sets on that side that I don't log when I feel like I compensated.
Sumo catback RDL (with metal block)
14, 16, ?*
I found a new toy at work, a big metal block with a stubby open handle. It's quite heavy for its size. My estimation is roughly 40-50lbs. I grabbed it hamburger style and pumped out reps with it. Sadly I forgot to log my last set and I don't remember how many reps I did.

---work, late---

---Superset---
Chinups
8,8,7,7,7
Pike pushups
5,7,4,5,3
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After hitting legs I had half a mind to just call it a day, but I was itching to do more, so I knocked out my upper body work. I did chin-ups on the makeshift chinup station at work with the hollow bar. The flex makes it a lottle harder. I was definitely feeling it on the last two sets. Also, that one session where I did 10 sets of chins gave me terrible tendonitis on my left bicep. Pike pushups were interesting. I never know if im vertical enough. I probably need to record myself to see how my form looks. Either way my shoulders got a good stimulus. I also experimented with some hinges on my left side for extra stimulus there.

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