Jungle Boogie

[Fahcough]

Feb-5
7-8pm

Reverse grip para bar push ups (tricep heavy) 3 x 12
Bosu ball elevated feet push ups 3 x 10

DB Devil Press with push up (35) 3 x 7
Side flies with bumper plate (10) 3 x 15

DB Incline - 45* (85) 8 / 8 / 7
Cable fly from bottom peg (30) 3 x 10

Grip bar bench - wide grip (185 with 15 lb chains) 3 x 5 under tension
Seated machine dips (270) 3 x 10

Med ball press and slam (100lb) 5 / 5 ... noticed ball is floppy with sand spraying. fkin nephew was over earlier with friends in gym. They dropped an adjustable DB on it and put a hole.

Full ankles to bar pike crunch - 10

 

[Fahcough]

Feb 6 Sun
3:45-4:35 The Royal Humble

1 min speed rope > 5 Ring Pull Up > 5 Pushup into Box jump (30in) x 3 rounds

Lat Pulls (160) 3 x 10
Bulgarian Squat (15 DBs) 3 x 10 ea

Sled Push / Rope Power Pull back (215 load) 50ft track x 5 rounds (235 load) 1 round

Sandbag Carry / Slam / 10 push up (200lb) 50ft x 6 rounds

Speed Clean n Press (135) 10
(185) 5

Dead n done. Full sweat,, couple rounds needed 30 sec breather

 

[Fahcough]

Feb 7 - Moody bitch skip day. Worked 13 hours through lunch. Ate bowl of frozen yogurt instead

Feb 8 Tues - 12 hour shift and tiny lunch out hotbox threw rice away.
6:40-7:40 p

Fan bike 5 min
5 Pull up with 5 second down (concentric? Eccentric? ) - 5 Push up with 7 second down x 3 round

Straight arm cable pulls (40) 3 x 12
Overhead single DB hold with oblique crunch (35) 3 x 10 ea

Log clean n press (160) 5
(170) 3
(180) 3
(190) 3
(200) 3 Clean - no press
(220) 1 clean - 1 fail trying press - barely left chest

OHP (135) 5
Push Press
(155) 4
(175) 3
(195) 2
(225)
(135) 5

Lat Pulls widest grip (160) 3 x 10
Rickshaw shrugs (270) 3 x 10

 

[Fahcough]

Feb 9
5:40-6:50p

10 para pushups > 10 BW dips > 5 handstand pushups > 30 sec high knees x 4 Rounds

Cable Fly -top pin (50) 3 x 15
RDL (135) 10 (155) 2 x 10

Weighted Squat jumps (120) 3 x 10
DB Bench (70) 3 x 10

Yukon Squat (140)10 (190) 8 (230) 8 (280) 6

Sandbag over Yoke - Raised bar to chin height (200) 3 x 4

Hang leg raise 3 x 10
Overhead hold - Axle bar (120) 3 x 45 seconds

 

[Fahcough]

Feb 10- Thurs
6-7p

1 min speed rope > 8 Hammer Pull Up > 10 ATG jumps > 15 Oblique knee tap each side x 3 round

V Pull Up 3 x 8
Good Morning (80) 3 x 10

Lat Pulls (160) 8 (180) 8 (200) 8
HPND (70) 10 / 10 (90) 10

DL (245) 8 (295) 5 (335) 4 (385) 3 (425) 2

Single Arm DB Snatch (70) 5 ea (85) 3 ea (90) 3 ea (100) 2 ea
Bosu ball decline push ups - Feet on 30inch box - 4 x 15

 

[Fahcough]

Feb -11 Friday night off

Feb 12- Sat
5:40 - 6:35 p Stop Yoking around

1 min speed rope > 15 diamond pushup > 10 Box Jump (30in) > 10 Goblet squat (45KB) x 3 round

KB Swing (70) 3 x 15
Chin up - 10 / Pull Up 5 (elbow feels off, won't loosen up) / Momentum Pull Up 10

OHP - slow press Axle bar (120) 5 x 5

Yoke Carry (* Note* 1st time every getting under one of these. Have the Valor 86 inch one, it's too damn big to get outside. Ordered the Titan Shorty, perfect size for carry and bags outside. Had to run a few trials to find balance, stop the sled wobble and chicken dance. Weight feels good, different load than farmer carry.)

(345)-100 ft (385)-100 ft (445)-100 ft (485)-100ft (magic # 505) ..50 ft - that hit the limit.
Keeping that steady to walk was fun. When you set it down, you feel the body breathe.

Sandbag snatch and slam (60) 10 / 10 / 12
Sandbag over Yoke (200) 3 x 5

Good sets. Felt like a solid workout. Was tired after this one, earned some stretches on mat for cool down. Moving heavy crap is different than just up and down. Very taxing, won't be doing it everyday.

 

[Fahcough]

2-13 Sun
3:40-4:50 p

Fan Bike tabata @ 26mph minimum
3 para push up straight into box jump (30 in ) x 25

50 lb sandbag squat n press 3 x 12
Lat pull V grip (160) 3 x 10

Multi Grip bar - close grip bench (135 w/ chains) 12 / 10 / 8 shoulder screaming, couldn't do another rep
Low cable fly (30) 10 / 10 / 12

Barbell Bent Row (135) 3 x 10
Straight arm pull down (50) 3 x 10

Yoke Carry (345) 50 ft , 150lb Sandbag over Yoke, Yoke walk back 50 ft, 200lb Sandbag over Yoke x 5
Excellent burnout. Pushes endurance racing the clock. All while ignoring neighbors asking WTF am I doing, there's some game coming on and people should be drinking.

Need these odd power moves to break the complacent lifts. Not pushing for improvements on the basics, just going through comfort motions. Time to dust off the 2.5 plates and fail some reps.

 

[Fahcough]

Feb 14 - Lady day - cut out early from feeling guilty
6:30-7:15 p

Bench (135) x 10 > Squat Jump x 15 > Ring pull up x 7 --- 5 Rounds

Cable fly - chest high (50) 15 (60) 12 / 11
Bulgarian squat (30 DB) 3 x 10ea

DB close bench (75) 9 / 10 / 9
HPND (80) 3 x 10

Squat (230) 3 x 6
Seated Dip machine (270) 3 x 12

 

[Fahcough]

Feb 15 -Tues
6:35-7:30p

Fan Bike Tabata -stay above 450 watt > 10 Reverse palm push ups > 8 Box Jump (40in) x 3 rounds

Side DB fly (15) 3 x 12
RDL (135) 3 x 12

OHP (120) 6 (140) 5 / 4 / 5 / 5
Power Clean (135) 5 (185) 4 x 3

Rickshaw Shrugs (270) 12 / 10 / 10
Cable face pulls (30) 3 x 15

Some low cable rear delt push back - Upper trap holds (30) 3 x 10
Seated preacher tricep (40 ) 20 / 20 / 25

Lightweight day. Pretty sure body is still in recovery from carries. Mind wasn't in it for heavy weight.

 

[Fahcough]

Feb 16 - Wed
6:30-7:20 p Nighttime Blues

Fan Bike tabata
5 minute clock AMRAP > 10 push up > 30 High knees > 10 ski lunges > 10 power jacks
* legs burnt out in 2 minutes, had to switch to no jump lunges and squats

Take it outside
Overhead Walks (100lb slamball) 100 ft x 5 > End lap with 10 push ups

Suitcase Walks (90 DB) 5 x 100ft ea arm (ego carry - too much lean - drop to a 50DB)

Yoke Carry (345) 50 ft x 6 (445) 50 ft x 4

Sandbag over bar (150) 5 x 3
Muscle up body press on bar 5 x 5

 

[Bubble Boy]

Whoa! Sweeeet set up.

 

[Fahcough]

Whoa! Sweeeet set up.

Never ending work in progress. Or dangerous addiction, not sure which.

 

[rikwebb]

Never ending working in progress. Or dangerous addition, not sure which.

Might have to steal that next time i buy more equipment

 

[Fahcough]

Might have to steal that next time i buy more equipment

Glad you understood that failure of a sentence. Some brawns, no brain writing that one.

 

[Fahcough]

2-17
5:10 - 5:40 p
Random Cannon - where I take too long to think of routine so set the clock at 30 minutes and do whatever you think of next, non stop.

20 Push ups > 15 BW Squats > 10 Box Jumps (40 in) > 12 Front DB Raise (10) x 3 rounds

DB Shrugs (65) 3 x 15
OHP (135) 6 / 5 / 6

Barbell shrugs (135) 12 / 12 Behind back - 12

Single arm DB snatch (70 ) 5 ea x 2 round

DB over head oblique leans (40) 10 ea arm x 3 round
Yukon squats (190) 3 x 10

Plate Halo (25) 10 both ways
Cable rear delt / trap squeeze (30) 14 reps

Time. Hit the cold shower. It's hour n half later and still burning up.

 

[Fahcough]

Feb 18 - Fryday
3:10- 4:25p

Fan bike tabata @ 450 watt
5 axle bar clean (120) > 12 Squats with 10lb DB fly on way up > 10 HPND (50) x 3 rounds

TuT standing DB press (25) 3 x 10
Low cable fly (30) 3 x 12

Yoke Walk (345) 100 ft x 5
DB Bench (85) 7 / 7 / 7 / 6 / 5

Yoke Walk (445) 100ft x 2 / 50 ft - 50 ft (winded) / 100ft x 2
Seated Dip Machine (270) 5 x 15

Plank 90 sec x 2

 

[Fahcough]

Feb -19
Hours

Zoo day. Walked 3 miles or so carrying the 25 lb kiddo. Won't ride in stroller and runs into everyone, had to pack around constantly doing body climbs trying to get down. Biceps are toast. Counts as a workout.

Edit: 5.11 miles. Forgot these devices track us all day.

 

[Fahcough]

Feb 20 Sun
5:35-6:40

Cable front raises 3 x 15
Goblet DB squats (50) 3 x 15


HPND - no swing (50) 15 / 12 / 12 ... stopped here. back was heating up
Yoke Press (165) 4 x 3

Squat (230) 5 x 5
* 12 inch Log clean n press (140) 5 (160) 5 (180) 5 / 5 ( 190) 2 / 3 clean only (90) 10 presses
*1st trial with 12 inch, other log is a 10'' . The extra thicc in barrel almost makes it easier to clean but press felt like was leaning back a bit more. And bicep started to burn from 400 curls yesterday

yoke carry (345) 100ft x 5
Lunges 100ft x 5

15 leg raises

 

[Fahcough]

2-21
3:45-4:50p

15 Wide push ups > 5 Wide pull ups > 15 cable lat pulls downs (40) > 10 Touch n Go Box jumps (30in) x 3 rounds

Sled Push / Pull back 50 ft ea (190) 1 (235) 1 (260) 1 (285) 1 (295) 1 ( 310 ) 1 (320) Push both ways
That somma bish kicks my ass, fully winded on return.

Clean n Press (135) 4 ... bicep burning again . Switched to Rickshaw shrugs (270) 4 x 10

Sandbag work (200) 2 .. nope.
Fan bike - 5 min

 

[Fahcough]

2/22/22 2:22 Tues Tootie
6:30-7:35p

10 para bar pause push ups > 1 min speed rope > 25 bar shoulder press > 12 Good morning (25 plate) x 3 rounds

Pause DB Incline Fly (30) 15 (35) 12 / 13
Decline Bosu Push Ups 15 / 10 / 10

Seated Dip Machine (270) 15 / 20 (290) 20
3-count pinch DB shrugs (55) 3 x 12

Alternating DB Bench (70) 7 / 6 / 7 / 7 / 7

Cable Fly Chest high (60) 3 x 12
Seated OHP (axle 120) 3 x 5