Chin Up 1 - X nope , instant no
Shoulder Rok Swings - did a couple cautiously, not comfortable to swing weight
Backwards seated Tri Pushdown (assisted Dips) 12 / 15 / 18
Cable Side Lat Raises (10) 10 / 20 (15) 15
EMOM 6 min
Fan Bike 45 Sec to Jump Rope 45 Sec.
Dual KB Swing (25s) 3 x 25 - No KB clean yet, twisting is out
Seated Pullover (50) 3 x 15
Seated DB Press (30) 3 x 10
Hack Squat (340) 3 x 10
Band Pulldown (Black) 20 / 20 / 30
Trap Bar DL & Shrug (240) 5 / 5 / 5 - need to add weight, pussying out .
Cable Chest Fly (40) 10 - Have to move handles higher, angle is hard to hold
Cable Fly - Top of pulley (40) 12 / 12 - much better- pushing down easier than pushing out
+ 5 min swim
Humbling. Thought was progressing or semi healing. Mental fuckery, should be able to do more. Wanting to move weight before losing strength. But high pace and high rep is bringing definition across core. Obliques are pronounced and showing more than abs. Comes with arms shrinking. BW 187 ish average. Honestly could still get rid of another 10 lbs for mobility increase. Just dealing with pants falling down and shirts not being as tight already.
Humbling. Thought was progressing or semi healing. Mental fuckery, should be able to do more. Wanting to move weight before losing strength. But high pace and high rep is bringing definition across core. Obliques are pronounced and showing more than abs. Comes with arms shrinking. BW 187 ish average. Honestly could still get rid of another 10 lbs for mobility increase. Just dealing with pants falling down and shirts not being as tight already.
Crazy 8s - Plan : Pick 8 and do 8 reps for 8 rounds for time.
Reverse Hyper (150)
KB Swing & Press (70)
BP (155)
Squat (190)
Box Jumps (30")
Toes to Bar
DL (225)
Cable Curls (20)
Timer:
1) 4:59
2) 10 :24
3) 15:53
Hit a fucking wall, pace too high. Body started slowing down, changed it up in 4th round and started to pyramid down. 5 reps, 4 reps, 3 reps, 2 reps, 1 rep.
4) 21:25
5) 25:40
6) 29:08
7) 32:03
8) 34:09
Will call that a failed session. Did not achieve goal, not a chance in hell was gonna make it to 6th round.
(10) 100ft quick jog w/ 20# vest
(10) 100ft wind sprints
20 Dead bugs
Fk all of that. Banged the rev limiter. 3 hours later and I'm still burning up. Bottle of pedialyte and cold shower before bed.
Dual Bands DiY Ski Erg lol (Blacks) 3 x 1 min
Cable Front Raise (10) 3 x 15
Burpee to Bag Press (50) 3 x 10
BP (155) 8 - good
(175) 6 - good
(195) Punked out 3xs at 50% depth. Soon as elbow pressured, racked it.
(185) 3 - good
Squat (190) 8 (240) 8 (290) 5
DB Curl test (25s) 6 - nope , not yet
Bar curl 6 / 12 / 12 - this was balancing bar with left hand and curling it with right
Inverted Ring Row 3 x 10
Seated Pushdown (230) 3 x 15
Hack Squat (250) 2 x 10
Tri Pushdown Rope - Full RoM with pause (30) 2 x 15
1/2 Turkish Get up (25KB) 10 ea side
KB Side Swing (25) 20 ea way
Rings Turned Out body hold - X - can't do it
Rings Turned In hold - 15 seconds
+ 10 min swim
*Trying to get some form of bicep work in. Left one is losing size. Still can't flex it. It twitches like a muscle spasm . Massive pressure in forearm trying.
Trap Bar Shrug (150) 15 - slight pull in bicep warming up / 20 / 15 - it quieted down
Glute Bridges 3 x 25
Dual KB RDL (70s) 10 / Switch to B-stance 5 ea side x 2
Straight Arm Ring Pullback 20 / 20 / 25
DL test - w/ straps to keep forearm out (225) 5 - good
(275) 5 - good
(315) 5 - bicep starting to engage
(335) 5 - body says good , mental got spooked . Ok with stopping here today. Moving weight is moral victory
Lay down/ get up into pistol squat 3 x 5 ea side
Bar Shrug (135) 3 x 20
Seated Pullover (50) 3 x 15
40 for 40. Birthday time, pick 40 workouts and do 40 reps. 30s were good, will miss them.
BW Squats
Box Jumps (24")
Pushups - had to switch to para bars to finish
Up / Downs
Ski Erg 40 sec
KB DL (90)
Trap Bar Shrug (110)
Bar Shrugs (95)
Mountain Climbers 40 sec
OHP (35 - training bar)
Hack Squat (160) 20 rest legs / 20 again
Para Bars Dips
Step Up (20" box)
Lunges 20 ea
Lay down & Get up
Gorilla Row KB (45s) - couldn't finish left side, dropped out at 10 rep. finished right
Side Plank Crunches 20 ea side
Fan Bike 40 sec
Plate Halos (25)
KB Swing (50)
Side Leg Raise 20 ea side
Banded Pulldowns (purple)
GHD Situp
Straight Arm pulldowns (50) failed, made it to 26
Hanging Knee Tuck
Oblique Crunches (45) 20 ea side
Jump Rope 40sec
Zombie Squats (bar)
Side Fly (5) pretty rough, eventually made it
Reverse Hyper BW
Band Pull apart (red)
Seated Pushdowns (200)
Roll Outs - from knees
Seated Cable Row (90)
High Knees 40 sec
OH DB Tri Ext (40) - failed , elbow hated this by 6
Pec Deck (160) - failed , 5 and bicep done
DB Curls (15) failed , 6 left side / 20 right side
Tri Pushdowns (40) failed , quit at 15
Shoulder Taps 40 sec
Time 1hr 30 min ish
Have to consider it a moral victory. Mental is stronger than current physical limitations. If at 100% , would have dusted this one. But also being complacent because dumbass ego would have put sandbag & oly work on the chart and had soul crushed from exhaustion. Great recap of ranges , still can move like days of youth.
Today BW : 188lbs , last days of baseball 2 decades ago were around 155 lbs . Wee fella, graduated at 135lb. Extra weight can really knock TF out of softball in co-ed tournys but am much slower on feet and don't leave the ground as high.
Mile time increased from a best of 5m 37s to probably 8:30-9m right now.
Need to come to terms with body composition & stop trying to hold unnatural weight. Drop back 10 lbs and find a better mix of calisthenics over heavy lifting thats beating the body up and really nothing impressive to keep at. Still 100% natty, lack of diet, overtraining, bad sleep schedule. Maybe TRT train is coming soon lol.
Choo - choo mother fucker ~ Lord Artem
Lay down - Get up 10 / 12 / 15
Box Jump (30") 15 (40") 10 (44") 5 (40") 5
Backwards Sled Drag (1 Plate) 50ft x 10
KB Suitcase Carry (50) 100ft x 5 ea side
Sled Push (2 Plate) 50ft x 10
Body Curls on Rings 2 x 10
Switch to Ring Push ups 3 x 15
Sled Pull Rope - 2 hand (2 Plates) 50ft x 6
Plank 3 x 90sec
Testing Hang Clean (95) 3 x5 - felt good but this is current max. Feel it every pull but it's not painful, not pushing it.
Handstand Testing 3 x 30 sec - all good , even able to slow decent to work towards pressing again
Shoulder Rok Swing trial 3 x 12 ea side -- no issue
A2G Squat (140) 3 x 10
KB Swing (50) 4 x 25
GHD situp 4 x 15
KB Swing (70) 4 x 20
Dead Bug 4 x 20
Single Arm Swing (45) 3 x 12 ea side
Hanging Leg Raises 10 / 10 / 20
KB Swing & Press (70) 10 (90) 5 / 5
1 Leg Standing Oblique Crunch (35KB) 3 x 12 ea side
Box Jump (40) 10 (44) 6
Handstand balancing x 2 min
family is awesome and gifted some of those Relife Comp KBs I had wrote down on sticky note. Got them after gym time so tomorrow they're gonna get chalk creamed too. 1st runs with comp size bells, they feel better in hand and I like that they are the size of a cast iron 70# or 32kg . Ebay pick up, arrived quick because I just wrote it down recently.
KB Goblet Squat to Snatch L & R (35) 10 / 10 / 10
Clean to Lunge L & R (35) 10 / 10 / 10
1 Arm Row to Clean to Press L & R (35) 10 / 10 (50 ) 5
DL to High Swing (70) 10 / 10 (90) 10
Single Arm DL to Row to Clean to Press L & R (35) 5 / 5 (50) 5
Handstand Push Up 4
Handstand Balancing 5 min
RIng Push Ups 20
Cable Lat Pulls - Dual Handles (70) 25
+ 5 min swim
World of difference with comp bells. They are so much smoother, more handle room, land easier in place because rusted iron isn't glued to hands. Had no issues moving the 2 new additions through positions.
Box Jump (30") 12 (40") 10 / 15 / 10 - long jumps, stepping back to max distance
Lay Down & Get up 12 / 12 / 15
KB Swing to Full Ext (50) 3 x 15
Side Plank Crunches - Feet on 20" box 3 x 12 ea side
Push up stance - feet on box - Slide KB across body (35) 3 x 20
KB Snatch (50) 3 x 7 ea side
Hang Clean (95) 10 (135) 7 / 7
Single KB Thruster (50) 3 x 5 ea side
+ 5 min swim
** ironically the more pushing weight and movements the better it's responding. No pain in any ranges. Also doing PT with twist noodle and gyro ball throughout evenings.
8.19 Product Review Day : Lionheart Sand Weights
2:20-3:40p
Beat the crap out of the indestructible sandbag weights
Bag Spin Clean & Goblet Squat (45) 3 x 10
65" Long Jump to Box (24") 10 / 10
46" Long Jump to Box (40") 8
Bag Thruster (45) 3 x 5 ea side
Bag Press & Slam - Hard (45) 3 x 10
Dual Bag OHP (45) 3 x 5
Bag Throw over Yoke from distance (45) 3 x 8
Plank w/ Bag Slide cross body 10 / 10
Crunches with Bag Pullover (45) 10 / 10
Uneven Carries (45 / 45 ) 3 x 100ft ea side
Clean / Press & Slam barbell w/ bags on it (135) 10
GHD situp 15
** Them lil shits are durable. Took a beating and not a grain of sand came out doing core work over mat. This is 50+ slams later. I like em, will get lots of outside use. Not for everyone I know, if you stick to 3 lifts all the time not really a need for abusive soft plates with handles. If you ruck, throw, toss, travel; they pack up and unload in 10 min.
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