Jungle Boogie

[Fahcough]

11-3
5:30-6:30p

5 min warm up
1 min Speed Rope > 1m Burpee Jump > 1m Hollow Hold > 1m Push Up with knee tuck > 1m Hanging Leg raises

DB Ground to OHP (25) 3 x 12 (15)
Sup Lat Pull down (140) 3 x 10

Kneeling KB 360s (35) 3 x 20 ea way
Cable Bent over lat pull (70) 3 x 15 (50)

Bent Row (155) 13 / 12 / 12 (95)
Hanging Knee Tuck Hold 40 sec / 60 sec / 45 sec

DB Row (100) 7ea / 7 ea / 10 ea (35)
GH Sit up 3 x 15

OH Bar Hold (180) 30 sec / 25 sec / (200) 20 sec (65x2r then 85 x 1)
Dips 10 / 7 / 7

 

[Fahcough]

11-4
5:15 - 6:05 p

Squat Jump 5 x 12
Para Bars Dips 5 x 10

KB Swing (90) 5 x 15 (35)
GH Raise 4 x 6 (purple band) 6 (5r w/ purple)

Trapbar RDL (160) 5 x 10-12 (110)
Rope Pushdown (30) 5 x burnout

Volume Squats (150) 5 x 10
Pause Ring Dips 6 / 7 / 5 / 6 / 6

Axle bar hold (160) Burnout

 

[Fahcough]

11-5 Sat
6 - 7:05p

1 min speed rope x 3
Dual KB Swings (25) 3 x 45 sec

OH Bar hold w/ High Knees (150) 3 x 40 (85 x 3r)
Push up 35 / 25 / 15

Hack squat (160) 3 x 20
Trapbar Carry (280) 50ft x 6 (170)

Bag over 56" Yoke (150) 5 / 5 / 7 (100)
Rings Chin Up hold 3 x 30 sec

GH Situp 3 x 12
Viking Press landmine (135) 10 / 7 (160) 7 (90 x 1r , 45x 2r)

I go - you go. Partner Curls. Stand face to face, do curls, puff puff pass.
(Axle 45) 5 / 4 / 3 / 2 / 1 / 1 / 2 / 3 / 4 / 5 / 10 / 10 / 5 / 4 / 3 / 2 / 1 / 1 / 2 / 3 / 4 / 5

 

[Fahcough]

11-6
3:15 - 4:15p

Hands on mat / walk out / Push up / walk to hands 3 x 60ft
Clean - Squat - Press (85) 3 x 10

Wedge Front Squats (85) 3 x 12
BP (185) 12 (230) 6 (255) 3 (95 x 3r)

Bag Carry (150) 60ft x 6 (100)
Ladder bar Pull ups 3 x 2 rounds

12" Log C&P (140) 4 (160) 3 / 3 (10" log @ 70lb x 3r)
Cable Seated low-high row (30) 12 / 15 / 15 (20)

Dips + chains 7 / 8 / 7
Trap Shrugs (280) 3 x 10 (170)

 

[Fahcough]

11-7
5:30-6:20 p

Wide Push Up 5 x 12
1 min Fan Bike x 5

DB RDL (85) 3 x 10 (35)
Cable Fly - High (60) 20 (70) 17 (80) 13 (60x 3r)

Bent Row (155) 3 x 12 (65)
Straight Arm Pulldown (70) 10 / 7+2 / 10 (50)

V Grip Pulldown (140) 10 / 10 / 8
1 Arm Cable Row (80) 3 x 10ea (60)

DB Curls (30) 3 x 12 (15)
Fat Bar Cable Row (80) 3 x 12 (60)

+ 5 min swim

 

[Fahcough]

11-8 High Fives
5:15-5:55 p

Para Bar Push Up 5 x 10
DL (150) 5 x 5 (85)

Dips 4 x 5
DL (240) 4 x 5 (105)

Hanging Leg Raises 3 x 15
DL (290) 3 x 5 (135)

GH Situp W/ band resistance (Red) 2 x 15
DL (340) 2 x 5 (185)

Band Pull apart (red ) 1 x bunch
DL (390) 1 x 5 (225 x 2 ... I called it for him, his back was rounding. Didn't let his form shit out)

5 min ab timer: 1min hollow rock into 1 min plank into 1 min hollow rock into 1 min plank into 1 min plank w/ push up every 10 sec.

+ 10 min swim

 

[Fahcough]

11-9
5:10-6:10 p

Push Up to Box Jump (30") 3 x 10
Lean back pull ups 3 x 10

Cable Face Pull (30) 20 (40) 20 / 20 (30 x 3r)
Hack Squat (160) 3 x 20

Squat (225) 10 (275) 7 (315) 5 (135 x 3r)
GH Sit Up 3 x 15

Zercher Squat (200) 5 - these feel fucking stupid, not worth the awkward hold
Bulgarian SS (BW) 3 x 12ea
Cable X Delt pull (10) 3 x 15

Snatch (135) 3 x 5 (85)
Kip Bar Dips 3 x 10

+ 5 min swim - cool down and shoulder rotations

 

[Fahcough]

11-10
5:15-6:15 p

Ring Flies - Forward Lean to max depth 3x 10
Band Stretching (Red & Black ) 3 x bunch

Dips 12 / 12 / 8+3
Pull Up 8 / 10 / 7

Trap Shrug (240) 12 (290) 10 / 10 (110 x 3r)
Close grip BP (185) 10 / 8 / 7 (100)

DB Pullover (65) 12 / 12 / 10 (30)
Rings Body Holds 3 x Burnout

10 sec OH Bar hold (180) 2 (200) 1 (201) 1 lol 0.5 change plates collecting dust (95)
21 (bar) x 3

1 min dead hang

 

[Fahcough]

11-11 A couple O' dumbbells
5:30-6:25p

Plan: Make entire DB Routine
Reason: ? whodafaq knows

DB Front to Side Raise (10) 3 x burnout (8)
DB RDL (65) 3 x 10 (30)

Dual DB Row (50) 3 x 12 (25)
OH DB Tri Ext (65) 3 x 12 (30)

DB BP (85) 10 / 9 (100) 6 (35)
DB Curls (35) 3 x 12 (15)

DB Fly (50) 3 x 12 (15)
1 Arm DB Row (100) 3 x 7ea (35)

DB Step Up 20" Box (30s) 3 x 14 (30)
DB Devils Press (50) 3 x 7 (15)

DB Svend Press (25) 10 (15)
DB Shovel twist (25) 10 ea way (15)
OH DB Hold 1 leg balance (25) 30 sec each (15)

+ 10 min swim

 

[Fahcough]

11-12 Sat
2 - 2:55p

Rings 5 leg raise 1 pull up x 3 x 3
DL (135) 3 x 5 (95)

Straight Arm Pulldown (70) 10 / 10 / 12 (50)
DL (225) 3 x 5 (115)

Inverted Row 10 / 10 / 12
DL (275) 3 x 5 (135)

Band Pull down (purple) 3 x burnouts
DL ( 315) 3 x 5 (165)

Curls (55) 15 (65) 12 (75) 10 (bar x 3r)
DL (365) 3 x 5 (215)

90 sec Hollow Hold w/ toe touches

** Pulls were done slow, controlled w/ pause and squeeze at top on every rep. No speed TnG .

 

[Fahcough]

11-13
4:05 - 5:10 p

Stretch flow : Drop to primal squat > grab feet and do hamstring stand > walk hands out > do that curved back up dog pose hold 5 seconds > walk hands back to feet x 5 x 3
RDL (135) 3 x 10 ( 75)

HPND (100) 3 x 12 (100)
Wedge A2G Pause Squats (130) 3 x 10 (130)

Banded GM (Green) 3 x 12 (Black)
Deadstop Hack Squat (160) 3 x 10 (160)

Yukon Squat (195) 8 (230) 6 ( 280) 5 (320 ) 4 (365) 3 (100 x 3r , then 140 x 2r)
Step Up 24" Box 5 x 20

Rapid Fire box jumps (30") 3 x 15
GH Raise 7 (With purple band assist) 9 / 8

+ 3-5 min in pool . That was borderline stupid. It was 36 degrees this morning. Felt like needles in toes and hands immediately. Swam 3 laps and then ran to shower. My head was tingling. (Did not swim, stood on deck and shook head)

 

[Fahcough]

Nov 14
6-7p

Deep TuT Para bars pushup 15 / 10 / 10
OHP TnG (Bar) 30 seconds x 3

Seated Cable Fly (50) 3 x 10 (30)
JM Press (bar) 12 ( 55) 12 ( 75) 10 (bar x 3r)

Incline DB BP (85) 3 x 7 (35)
Sup grip pulldown (140) 3 x 10

Seated Low-High cable row (30) 10 / 10 / 12 (10)
Explode Push ups - ground to 20" boxes 8 / 8 / 7

Reverse Grip DB Press (35) 12 / 12 / 15 (15)
Full Crucifix plank 3 x 1 min

 

[Fahcough]

11-15
11am
Treadmill 50 min @ 6% incline 3-5 mph cycles while watching Doom.

4:20-5:20p

Crawls 80ft x 3
Hanging Leg Raise 3 x 15

Ring Superman plank and pull back 3 x 10
Cable High Row (80) 15 (90) 15 / 15 (70 x 3r)

Bent Row (155) 12 (175) 12 (195) 10 (95 x 3r)
DB Front Raise (15) 3 x 12 (8)

Trap bar DL (240) 5 (330) 5 ( 380) 3 (150x 3r)
Wide Lat Pull (180) 8 / 7 / 7 (140)

Shrug w 3 count hold (185) 10 (225) 10 (245) 10 (185 x 3r)
GH Situp 3 x 12

90 second Hollow Hold with 10# DB

 

[Fahcough]

11-16 WTF
1:30-2p

Treadmill:
10 min w/ 20# ankle weights & 20# KBs
10 min w/ 20# ankle weights @ 10% incline
10 min @ 15% incline

2:40-3:40p

KB Swing & Squat (50) 3 x 1 min
Oblique Crunch (50) 3 x 10ea

Back Ext 12 / 10
switch to GH Raise 8
OHP (130) 7 / 7 / 7

Power Clean (135) 5 ( 185) 4 (195) 3 ( 205) 3 (215) 3
Reverse shrugs 5 x 20

Dips 10 / 5 - shoulder
switch to JM Press (95) 8 / 8
GH Situp 3 x 12

Push Press (180) 3 (200) 2 singles (210) 2 singles
Oblique twist w/ Band (Black) 3 x 12 ea

 

[Fahcough]

Thurs 11-17
12:30p Treadmill 30 min 3-7mph @ 8-15% inclines

2:40-3:20 p

5 min Bo Staff stretching - Shoulder pulls / Oblique windmills / Hamstring

Single DB Snatch (50) 3 x 8ea
TuT RDL (135) 3 x 10

Pause Squat (185) 8 / 9 / 10
Chicken Wing DB Side Fly (25) 12 / 15 / 12

Deadstop Hack Squat (160) 10 / 13 / 12
Banded BW Squats (Black) 12 / 20 / 25

Barbell Flow (135) Bent Row > RDL > Clean > Press x 2 x 10

10 min leg stretching

 

[Fahcough]

11-18 Trap Queen
12:50-2p

Treadmill 10 min 3-8mph @ 6-15% incline intervals

Sup Grip Pulldowns (140) 3 x 10
Squat Jumps 3 x 12

Bag Pick Up (100) 10 (150) 8 (200) 5
Hang Snatch (95) 3 x 7

Bag on 48" Box (200) 3 x 3
Kneel down / Hang rings at 2ft / go into plank with supinated grip and do reverse pull ups 10 / 12 / 10

Trap Shrug (150) 3 x 20
Para bars reverse grip push up 3 x 15

Trap bar DL (330) 20
Inverted Row 10

REP Open Trap Bar vs Titan Rickshaw compare

Spoiler

Instead of doing a review which is basically reading the stats off the website, these 2 are close to the same but fit in home gym different. I still use both. The Rickshaw has a great price point on it for it's worth. It does sit higher than the REP but only by an inch or 2. I prefer to use it for carries because of the width. You can fit 4 bumpers and 1 iron on it. Does great for carries, DL , shrugs ; yes it has limited options compared head to head but it's small footprint gives it a purpose. Weighs 50# empty

The REP is a damn tank, with ton of versatility and twice the price. The 28mm knurled handles feel better than the smooth Rickshaw that is wrapped in athletic tape. It's used for some carries, mostly shrugs and DL/squat DL. Have not tried to bench / back squat / curl with it. Have not put in rack to try OHP as the 27" width handles are outside of my press grip . Did 1 set of zerchers with it, not for me. The built in jack is smooth as shit and you can do it with 1 hand, perfectly balanced. It is a good looking piece that I leave in center of platform. New 23" handles have been ordered. Weighs 60# empty

Stacked them on top of each other for grip distance. That is the 'Standard' handles that came on the REP , after today those are considered the 'Wide' and the standard is 25", the 'Narrow' are 23" . Takes about 2 minutes with allen wrench to remove them, it's not perfect.

The sleeve length is obvious from the snub box to the 86" full size bar. Can probably fit 7 bumpers or 32 irons on it.

For reference, am 5"8" @ 195lb. Bout average manlet size, thic boys will fit in the frame just right. It makes DL pulls few inches wider. Which isn't terrible getting extra trap and grip work.
Moral of story: ?? It ain't gonna lift itself

 

[Bubble Boy]

Damn man, that's a helluva gym set up!
Also, you're looking strong man. At 5'8" and about 195 myself I'm tempted to post a picture of how drastically different that can look on two different people. Let me just put it this way: I would be the before picture.

 

[Fahcough]

Damn man, that's a helluva gym set up!
Also, you're looking strong man. At 5'8" and about 195 myself I'm tempted to post a picture of how drastically different that can look on two different people. Let me just put it this way: I would be the before picture.

Thanks Puma King. Every sleep is 1 day closer to 40. Working harder to just try and maintain, the days of youth are in the mirror. I keep up with your log, you'd still toss me around like a child <45>

 

[Fahcough]

11-19
2:40-3:35p

5 min fan bike - cold in gym , warm up necessary
5 min bo stretching

Trap DL (150) 3 x 10
Ring Push Ups 3 x 15

Trap DL (240) 3 x 10
TuT Bench (135+ chains) Burnout x 3 - after burnout, sit up 10 seconds then do 3 more reps.

DB Bench fly (40) 12 / 15 / 12
Bag Hold (150) 3 x 30 sec

JM Press (95) 11 / 9 / 11
Curls (75) 11 / 10 / 11

 

[Fahcough]

11-20 New Toy
5:40-6:35p

Reverse Grip Para Push up 3 x 15
Seated Rear Delt fly (110) 3 x 15

HPND (100) 3 x 12
Pause Bench (185) 3 x 5 (95)

Ring Dips 7 / 8 / 10
Bent Row (155) 12 / 12 / 13 (95)

Seated Fly (200) 12 / 15 / 15
Pulldown Close Grip (180) 7 (160) 10 / 8 (140)

Hang Snatch (135) 3 x 5 (65)
Plaunche Hold on Rings (toes on ground) 40 sec / 45s / 50s

Deadstop Hack Squat (250) 3 x 10 (160)
Dip 3 x 10

DB Curls (45) burnout (25)

*Wasn't going to do 2 days of chest but the Pec Deck came in and he wanted to put it together and use it.