Sunday, May 19, 2024
Impromptu Arm Day
A. Triceps Pushdowns
44 X 10
55 X 15
66 X 12
66 X 12
66 X 12
66 X 12 + drop sets
B. Dual Cable Biceps Curls
15 X 12
20 X 12
25 X 8
20 X 12
20 X 10 + drop sets
C. JM Press
30 X 10
40 X 10
40 X 10
40 X 10
D. DB Shrugs
45 X 10
50 X 12
55 X 12
55 X 12 + drop sets
E. EZ Bar Curl - Myo Reps (Not sure I did them right)
40 X 28 (to failure)
mini sets with little rest until I did 28 more
**I've seen Dr. Mike talk about Myo Reps, but I'm not sure I did them right. I went to failure, which was 28 reps. Then I put the bar down, shook out my arms, and picked it right back up and did as many as I could till failure. Put it down, shake it out, maybe 5 seconds, and back to as many as I could. Not sure how many mini sets I did before I got to 28. Does that sound like I did it right?**
Monday, May 20, 2024
AM - Greyskull Week 16/Day 1
A. Overhead Press
Bar X 8
75 X 5
95 X 3
100 X 1
107.5 X 5
107.5 X 5
107.5 X 5 (that last one was a griiiiiiiiiiiiiiind)
B. Squats
Bar X 8
95 X 5
135 X 5
185 X 3
225 X 1
245 X 5
245 X 5
245 X 5 -- didn't think I was going to get this after the second set, but the first couple reps of the third set felt really good. A little DMX (and cocaine) go a long way, I guess.
C. Pullups
BW X 3 - holy fuck balls, I did 3 pullups. Everyone look at me. I'm ready for the Crossfit games.
Blue Band X 15
Blue Band X 12
D. 40 Degree Nordic Ham Curls
BW X 10
BW X 10
PM - BJJ
Drilled some DLR sweeps with some inversions. Probably not something I'll ever try in a live roll.
Two 6-minute live rolls
Two 5-minute live rolls
Dead
Happy Monday, savages. Let's choke this week out and then refuse to let go of the choke until we're DQed but we don't care because the week is DEAD. IT'S FUCKING DEAD!!!!!
This week's theme: