Goals & Gains Jungle Boogie

[Fahcough]

11.7 Thurs
5-5:45p

5 Rounds:

Air Runner 0.15 mile under 50 seconds
Husa Carry (200) 80ft
Kicks & Knees 30-40 count
GHD Situp 10
Sand Jug Carries (2 x 85#) 80 ft
Hamstring Stretch into High Knees 20

**********************************************************

11.8
4:15-5p

5 Rounds

Air Runner 0.15 mile under 48 seconds
Up / Down & Jump 10
Husa Bag Carry (225) 80ft
Front Hold Lunges (80# Training Bag) 10 steps
Back & Side kicks 10 ea
From Push up Position 50 ft sideways walks

Treadmill 53 min 4% Incline 3mph

**************************************************************



11.9 Sat
2-3:25p

4 Rounds:

3 min Air Runner
GHD Situp 15
Up/ Down & Jump 10
Banded High Knees (Oblique under tension during knees) 20
Cables Low Hammer Curls (30) 12
Bag Carry (165) 60ft x 2 rounds

EMOM Ender 10 min Bag Carry 120ft (165)

50 Floors Level 5



*****************************************************************

11.10
3:50-4:40p

5 Rounds:

Air Runner 0.15 mile under 46 seconds
Banded Tri Pushdowns (purple) 40-50 count
1 min Plank
Cable Hammer Curls (25) 15-20 count
Bag Pick up & Drop (165) 5
Hip Opener Squat into High Knees 6 ea side

Random low kicks between sets 150-200 total


**************************************************************************

11.11 Mon
5:30-6:25p

30 min BoB Beatdown Warmup

4 Rounds :

10 Floors Level 14
Dual KB Gunslingers (18kg) 10
Bag Surrenders (125) 5
Band Pull Aparts with High Knees (red) 20 count
Husa Bag Speed Carries (165) 80ft fast walk
Side Kicks 10 ea


+ 5 min Swim

********************************************************************

BW check in 179lb average mornings. Diet isn't that hard to stick too. Food quantity is. Still overeating even though white carbs are out. Feel much lighter, not near as bloated. Shoulder minor improvement, very slow progress - can raise it slightly higher than 2 weeks ago. Punching from orthodox doesn't hurt anymore (minimal throws, less than 50 at 50% power) . Struggling to find a comfortable tricep workout, everything involves shoulder pressure keeping arms tucked. Really need to mix in ice baths, but they fucking suck. Sticking to cold pool dunks.

 

[Fahcough]

11.12
6-7:15p

6 Rounds:

Air Runner 0.15 mile under 45 seconds
Cable Hammer Curls (40) 15
Hanging Knees to Elbows 12
DL (315) 3
Squat to High Knee 20
Banded Lat Pulldowns (Green) 25

10 min StairMaster Level 6 38 Floors


**************************************************************

11.13
5:55-6:45p

5 Rounds:

Hanging Alt Knee to Elbow 20
Box Step Over (24") 20
Band Pull Apart (purple) 12
Lead Leg Inside Kick to Spin back kick 5 ea side
Rings Inverted Shrugs 10
Side Traveling Push Up Walks
Weighted Situps (80# Training Bag)
H2H KB Swings (18kg)
KB Rows (22kg)
KB Hold w/ High Knee opposite side (22kg) 15 ea

Was trying to find a movement that kept HR going, but everything felt stupid or extremely low effort.

+25 min Treadmill 3mph 10 % Incline

Random thoughts: I hate the days that the radio ruins the workout. Every song is played out or you just don't want to hear it. So between each set you're changing stations and skipping songs. Kills the flow. Takes your mental out of the lifts.

 

[Fahcough]

11.14
5:25-6p

5 Rounds:

2 min Air Runner
KB Gorilla Row (32kg ) 10
Plank from Elbows 1 min
Husa Bag Carry (200) 80ft
32" High Jump from Deep Primal Squat 5
3/4 Pull Ups from Rings 8-10

**********************************************************

11.15
5:30-6:30p

3 Rounds:

5 min BoB Sparring
TuT Band Pushdowns (Purple) 10

Treadmill 35min 3mph 8% Incline

***********************************************************

11.16 Sat
5:15-5:45p

6 Rounds:

Squat to Knee to Elbow 20
Husa Carry (225) 40ft
KB Gunslingers (18kg) 10
Zercher Yoke Carry (150) 40ft
Dual Ropes Inverted Rows 10
Rings Pull up to Inverted 10

+ 10 min swim


*************************************************

11.17
3:15-4:15p

4 Rounds:

AirRunner Cycles 10 sec Jog / 10 sec Sprint / 10 sec Jog
Husa Bag Carry (165) 100ft
5 min BoB Sparring
Zercher Yoke Carry (190) 80ft
Seated Dips Alt Leg Raises 20
Banded Tri Pushdown (Red) 20

+ 2 hours at Parks chasing kids on bikes with Playground breaks
+ Treadmill 20 min 3mph 10% Incline


************************************************************

11.18

Treadmill 53 min 3mph 10% Incline


**********************************************************************

11.19
5:40-6:30p

5 Rounds:

StairClimber 10 Floors Level 15
Bag High Ext & Drop (185) 3
Hand to Foot Touch from Plank 50
Goblet Squats (32kg) 8
Wide Grip Pull Ups 5
Single Arm Tri Pushdowns (10) 12 ea

+ Fkton of random kicks between rounds

 

[Fahcough]

11.20
5:10-6:20p

Treadmill 30min 3mph 10% Incline

3 Rounds:

KB Squat to Swing (32kg) 10
Bag High Ext & Drop (215) 3
Dual Rope Pull Ups 6
Pec Deck (230) 10
Insanity style traveling elbows 20

10 Ring Pull Ups to Inverted
10 GHD Situps
15 ea side Single Leg Glute Bridge

+ 10 min Hip / Glute Stretching

*******************************************************************************

11.21 Thurs
5:20-6:20p

Treadmill 25min 3mph 10% Incline

4 Rounds:

Hammer Pull Ups 7
1 min Air Runner
Sprawl to Switch Kick 5 ea side
Bag Over Yoke (125 x 56") 6
Flying Knees 3 ea
Single Arm Tri Pushdown (10) 15 ea

+ 7 min swim ----- Pool getting cold


***************************************************************************

11.22
5-6:10p

Treadmill 30 min 3mph 10% Incline


4 Rounds:

Dual DB Curls (25) 15
GHD Situp 12
KB Hold w/ Knee Raises (22kg) 12 ea side
DB Side Fly (15) 12
Yoke High Jumps (56") 8
Single Arm Rows Rope Grip (50) 10 ea

+ 10 min BoB Beatdown
90 seconds hold KBs (36kg)


************************************************************

11.23 Sat
2-3:10p

5 Rounds:

Air Runner 0.15 mile under 45 seconds
Dual DB Curls (35) 10
Dual KB Carry (36kg) 100ft
Husa Carry (200) 80ft
KB Hold with Knee Raises (36kg) 10 ea
Para Bars Shoot Thru 10

BoB Beatdown 20 min
Burnout Band Curls (Black)

+ 5 min swim

**************************************************************

11.24
1-2:45p

6 Rounds:

Sled Drag (3 Plate) 80ft
Zercher Yoke Carry (250) 50ft <----- these were fkin murder to oxygen flow
High Knees 50ft Back Peddle Return 50ft
DB Side Fly (15) 12
Dual KB Cleans (28kg) 7
Burpee to Ring Pull up Inverted 5

3 Rounds:

5 min BoB Beatdown
Zercher Yoke Carry (150) 50ft
KB Gorilla Rows (28kg) 10

+ 10 min swim


******************************************************************

11.25
5:10-6:20p

Treadmill 30 min 3mph 10% Incline

4 Rounds:

Hammer Pull Ups 10
Banded Wide Pull downs (Green) 12
Bag High Ext & Drop (235) 2
Hack Squat (3 Plate) 5
GHD Situp 15
Rings Inverted Swinging Maintain Stability 30-45 seconds

25 Paused Deadbugs
30 Hand 2 Foot Crunches


Have a 0-5 star rating system on each workout to look at which ones were tough or just cooldown workouts. Like to stay in the 4 range most days, ramp up to a 5 on weekends and hit a 3 at end of week. Shoulder is finally starting to improve, unsure if diet or new routine letting it rest and not pushing it too hard. Can raise arm about 85% straight up and almost touch left shoulder without pain.

 

[Fahcough]

11.26
Forced Rest day. Worked late and never took a lunch.

**********************************************************

11.27
5:40-6:50p

5 Rounds:

Burpee to Ring Pull Up to Inverted 5
KB Hold w/ Knee Raises (36kg) 12 ea
Bag Squat & Marches (75) 7
Jumping Knee 3 ea side
Tall Para Bars Swinging V Tuck 12
Single Tri Kick Back w/ Rope (10) 12 ea

Treadmill 40 min 3mph 10 % incline
10 min Abs


****************************************************

11.28 Thanksgiving Food Coma
3-3:45p

6 Rounds:

Air Runner 0.15 mile in under 45 sec
Husa Bag Carry (200) 80ft
Trap Bar Shrugs (250) 10
Rings Knee Tuck to Inverted 8
Dual KB Rack Marches (28kg) 20
Reverse Grip Tri Pressdowns ( 40) 15

1 min Para Bar V Tucks


************************************************************

11.29 Fri
2:45-3:45p

5 Rounds:

StairMaster 10 Floor Level 15
Power Cleans (155) 3
Zercher Yoke Carry (150) 80ft
Switch Kicks 5 ea side
Bag Over Bar (185# x 41") 2
Bag Oblique Leans (80) 7 ea side

3 Rounds:

Shrug (155) 10
Zercher Yoke Carry (150) 80ft
Pull Up to Knee Tuck 5


**************************************************
11.30
4-4:40p

5 Rounds:

Sprint 50ft Then Back Peddle 50ft x 2
Para Bars Swinging Leg Raises 25
Dual KB Rack Marches (32kg) 20
Husa Bag Carry (225) 80ft
Bar Jump Overs (41") 8
Dual DB Kick Backs (15) 15

10 min Rings work / Pull ups, tucks , inverted holds , leg raises


*****************************************************
12.1 Sun
Spent day moving kids playground and rock yard to make room for Santa trampoline coming

4-4:35 p

7 Rounds:

Sled Pull (3 Plates) Single Arm hold 40ft ea side
Husa Bag Carry (165) 80ft
KB Gunslinger (28kg) 10
Run 50ft w/ Hurdle jump (41") x 4


This one was extremely high pace. Barely half hour of work and was pouring sweat and gasping for air. Much enjoyed that set.

 

[Fahcough]

12.2 Mon
5:15-6:15p

Treadmill 30 min 3mph 8% Incline

4 Rounds:

Rings Tuck pull Ups 5
Tri Single Arm Rope Kickback (15) 12 ea
Yoke Jump Over (56") 6
KB Gorilla Rows (36kg) 10
Plaunche Forward Lean Push Ups 10 ----- Very slowly trying to get push ups back in mix, still have stabbing in front delt.
Horizontal Bag Pick up & Marches (185) 20


********************************************************

12.3
5:20-6:40p


12 Rounds:

Treadmill 5 min 3mph 8% Incline
25 Band Pull Aparts

10 min Abs

*************************************************************

12.4
6:20-7:30p


7 Rounds:

Treadmill 5 min 3mph 10% Incline
10 Band Front Raises (Black)
12 Band Tri Press (Purple)
12 Band Curls (Purple)


******************************************************

12.5
5:20-6:20p

Treadmill 25 min 3mph 10% Incline


3 Rounds:

BoB Beatdown 5 min
Horizontal Bag Pick Up & March (185) 10
Air Runner 0.15 mile under 43 seconds
Knee Tuck Pull Ups 7
Tri Single Arm Pushdown Rope (10) 15 ea

1 min Inverted Swinging on Rings
1 min Para Bars V-tuck Swings

*************************************************************8

12.6 Fri
5:25-6:20p

Treadmill 20min 3mph 10% Incline

5 Rounds:

H2H KB Swings (22kg) 50
45 Degree Pipe Pull Ups 7
Para Bars Swinging Leg Raises 25
Bag on Box (185 x 48") 3
Side Oblique Crunches (45 Plate) 15 ea


Slowly gettting more use out of arm. Its starting to feel 'better' . Can raise overhead but can't do dead hang pull ups yet. There is a noticeable grinding sound doing pike push ups. And it also randomly pops like its sliding in & out of place. Throwing ball in yard or punches it does more than would like to admit. Able to do ring pulls due to ability to lean body back. Dip pressing is still out. Have pushed it too hard some days and felt it throbbing for an hour. Stay the course, don't fk up and lose progress. Temp in gym is dropping, movements are more cautious and attention to warm ups.

 

[KnightTemplar]

12.2 Mon
5:15-6:15p

Treadmill 30 min 3mph 8% Incline

4 Rounds:

Rings Tuck pull Ups 5
Tri Single Arm Rope Kickback (15) 12 ea
Yoke Jump Over (56") 6
KB Gorilla Rows (36kg) 10
Plaunche Forward Lean Push Ups 10 ----- Very slowly trying to get push ups back in mix, still have stabbing in front delt.
Horizontal Bag Pick up & Marches (185) 20


********************************************************

12.3
5:20-6:40p


12 Rounds:

Treadmill 5 min 3mph 8% Incline
25 Band Pull Aparts

10 min Abs

*************************************************************

12.4
6:20-7:30p


7 Rounds:

Treadmill 5 min 3mph 10% Incline
10 Band Front Raises (Black)
12 Band Tri Press (Purple)
12 Band Curls (Purple)


******************************************************

12.5
5:20-6:20p

Treadmill 25 min 3mph 10% Incline


3 Rounds:

BoB Beatdown 5 min
Horizontal Bag Pick Up & March (185) 10
Air Runner 0.15 mile under 43 seconds
Knee Tuck Pull Ups 7
Tri Single Arm Pushdown Rope (10) 15 ea

1 min Inverted Swinging on Rings
1 min Para Bars V-tuck Swings

*************************************************************8

12.6 Fri
5:25-6:20p

Treadmill 20min 3mph 10% Incline

5 Rounds:

H2H KB Swings (22kg) 50
45 Degree Pipe Pull Ups 7
Para Bars Swinging Leg Raises 25
Bag on Box (185 x 48") 3
Side Oblique Crunches (45 Plate) 15 ea


Slowly gettting more use out of arm. Its starting to feel 'better' . Can raise overhead but can't do dead hang pull ups yet. There is a noticeable grinding sound doing pike push ups. And it also randomly pops like its sliding in & out of place. Throwing ball in yard or punches it does more than would like to admit. Able to do ring pulls due to ability to lean body back. Dip pressing is still out. Have pushed it too hard some days and felt it throbbing for an hour. Stay the course, don't fk up and lose progress. Temp in gym is dropping, movements are more cautious and attention to warm ups.

Shoulders are absolute bastards to rehab. I started doing One Arm Dumbbell Bench to address strength imbalances in my left shoulder, which I'd had an operation on. It worked really well...until my RIGHT shoulder/bicep started to hurt from the OADB!

I swear to God, it's a fucking juggling act trying to heal one injured body part without fucking up another one in the process!

 

[Fahcough]

Shoulders are absolute bastards to rehab. I started doing One Arm Dumbbell Bench to address strength imbalances in my left shoulder, which I'd had an operation on. It worked really well...until my RIGHT shoulder/bicep started to hurt from the OADB!

I swear to God, it's a fucking juggling act trying to heal one injured body part without fucking up another one in the process!

If that ain't the absolute truth. I guess they are slow bastards because of the amount of use we get out of it. Most lifts require both arms to move, even squats.

Laughed at part of over compensating and causing other issues. Have not been posting the whiney irks of other parts. Left elbow got cranky from taking more weight, knees definitely started asking for days off on pivot kicking and stair work, hip flexors started fatiguing from hurdle jumping and explosive knees work. Knew the signs and changed course before having a physical breakdown. Hope you're able to get decent work in without pain!!

 

[KnightTemplar]

If that ain't the absolute truth. I guess they are slow bastards because of the amount of use we get out of it. Most lifts require both arms to move, even squats.

Laughed at part of over compensating and causing other issues. Have not been posting the whiney irks of other parts. Left elbow got cranky from taking more weight, knees definitely started asking for days off on pivot kicking and stair work, hip flexors started fatiguing from hurdle jumping and explosive knees work. Knew the signs and changed course before having a physical breakdown. Hope you're able to get decent work in without pain!!

Thanks, man. I'll probably swap out DB Bench for Smith Machine JM Press, as that doesn't seem to irritate my shoulders or bicep.

 

[Fahcough]

Thanks, man. I'll probably swap out DB Bench for Smith Machine JM Press, as that doesn't seem to irritate my shoulders or bicep.

Keep dropping the tips n tricks to stay in the game! We too young to ride the bench.



12.7 Sat
5:45-6:05p (Short on time, family party all day)

3 Rounds:

Burpee Jumps 10
V Grip Pull Ups 8
DL (245) 5
Horizontal Bag Pick Up & Squat (235) 3
DB BP (45) 12
Cable Curls Rope (40) 12


*************************************************************************

12.8
4:15-5:15 p

3 Rounds:

Burpee to Bag Pick Up (75) 10
Wide Grip Pull Up 6
Cable Curls Bar (30) 15
DB BP (65) 6 ..... XXX scratch these, massive pressure in front delt
GHD Raise 5
Dual Bands Pressdowns (Black) 15-20
Dual KB Rack Marches (32kg) 20


Switch it up to speed it up

3 Rounds:

Wide Pull Ups to Burnout
Band Pressdowns to Burnout (Black)


******************************************************************

12.9 Mon
5:15-6:15p

Treadmill 37 min 3mph 10% Incline

5 Rounds:

Burpee to Bag Pick Up (125) 8
Goblet Squat (40kg) 8
Rings Pull Up to Inverted Hold 5


+ Various Kicks 150-200 reps
KB Hold and Knee Raises (22kg) 15 ea side
Hanging Knee Tuck 20
Deep Squat to Hamstring Stretch on way up 15

After large amounts of back n forth, I called one of the local man clinics and set up appt for consultation aimed towards TRT. Reading on the benefits of inflammation reduction and speeding up healing, it has my consideration. Everything else is a bonus. I wanted to hold off as long as possible on being a bottle baby, but it's taking entirely too long. Had blood drawn on this date, set the follow up discussion on 23rd . Hate needles , couldn't even watch the draw.

***********************************************************************

12.10 [ we have to go see Santa]
4:50-5:05 p

3 Rounds:

DL (245) 5
Up / Down with Cobra Pose 10
Cable Curls Bar (40) 15
V-Grip Pull Ups 8
KB Swing to Squat Swing (28kg) 10


***************************************************************************

12.11
5:20-6:25p

Treadmill 30min 3mph 10% Incline

5 Rounds:

Up / Down with Cobra Pose & Jump 10
Dual KB Cleans (28kg) 6
V-Grip Pause Pull Up 5
Bag On Box & Jump (185 @ 40") 5
Tri Pushdown Bar (40) 15

 

[Aleks Sytsevich]

Keep dropping the tips n tricks to stay in the game! We too young to ride the bench.



12.7 Sat
5:45-6:05p (Short on time, family party all day)

3 Rounds:

Burpee Jumps 10
V Grip Pull Ups 8
DL (245) 5
Horizontal Bag Pick Up & Squat (235) 3
DB BP (45) 12
Cable Curls Rope (40) 12


*************************************************************************

12.8
4:15-5:15 p

3 Rounds:

Burpee to Bag Pick Up (75) 10
Wide Grip Pull Up 6
Cable Curls Bar (30) 15
DB BP (65) 6 ..... XXX scratch these, massive pressure in front delt
GHD Raise 5
Dual Bands Pressdowns (Black) 15-20
Dual KB Rack Marches (32kg) 20


Switch it up to speed it up

3 Rounds:

Wide Pull Ups to Burnout
Band Pressdowns to Burnout (Black)


******************************************************************

12.9 Mon
5:15-6:15p

Treadmill 37 min 3mph 10% Incline

5 Rounds:

Burpee to Bag Pick Up (125) 8
Goblet Squat (40kg) 8
Rings Pull Up to Inverted Hold 5


+ Various Kicks 150-200 reps
KB Hold and Knee Raises (22kg) 15 ea side
Hanging Knee Tuck 20
Deep Squat to Hamstring Stretch on way up 15

After large amounts of back n forth, I called one of the local man clinics and set up appt for consultation aimed towards TRT. Reading on the benefits of inflammation reduction and speeding up healing, it has my consideration. Everything else is a bonus. I wanted to hold off as long as possible on being a bottle baby, but it's taking entirely too long. Had blood drawn on this date, set the follow up discussion on 23rd . Hate needles , couldn't even watch the draw.

***********************************************************************

12.10 [ we have to go see Santa]
4:50-5:05 p

3 Rounds:

DL (245) 5
Up / Down with Cobra Pose 10
Cable Curls Bar (40) 15
V-Grip Pull Ups 8
KB Swing to Squat Swing (28kg) 10


***************************************************************************

12.11
5:20-6:25p

Treadmill 30min 3mph 10% Incline

5 Rounds:

Up / Down with Cobra Pose & Jump 10
Dual KB Cleans (28kg) 6
V-Grip Pause Pull Up 5
Bag On Box & Jump (185 @ 40") 5
Tri Pushdown Bar (40) 15

Have you looked into or hit up DS to talk about peptides?

If you don’t do injections for TRT (cuz needle) would you do oral or transdermal?

 

[Fahcough]

Have you looked into or hit up DS to talk about peptides?

If you don’t do injections for TRT (cuz needle) would you do oral or transdermal?

I had not looked into them outside of the great bits of info he shares. Wasn't interested in daily injects and the oral just seemed like you didn't get the full benefits. The clinic did offer them in a couple variants and went over so many options. It could possibly be on the table.

Quick check in post consultation. Blood levels all in healthy range outside of Test. It was at 310ng on the 200-1000 scale, became a candidate. All the cholesterol, PSA, blood sugars in good form. Was pitched a bunch of options from just Test, to oral / tablet / injection peptides, HGH , Oxandrolone / Nandrolone. All at increasing prices lol. Signed up for the TRT train at low dose to try it out. Doing a tiny gauge subc dose twice a week instead of the muscular every 7 days with a larger gauge. Took 1st stick Monday and they mailed a months supply to house to continue. Blood work every 3 months. We shall see. I'm writing this on Friday evening - 5 days later. Have gained 4lbs from eating like a damn sexual Tyrannosaurus .
BW: 187lb , eating fairly clean - not trash food.

 

[Fahcough]

12-12
4:50 - 5:05 p

Short workout, have to go see Santa . Again.


10 Rounds - High Pace

3 DL (245)
10 Tri Pushdown - Bar (50)
3 Hammer Grip Pull Ups

**********************************************************************


12-13 Friday
5:20-6:30p

10 Rounds:

Treadmill 5min 3mph 10% Incline
20 Band Pull Apart
10 DB Curls (30)

+ 10 min Abs

*******************************************************************

12-14
3:30-4:40p


Rearragned all sandbags in gym to clean. Moved them 3 times. 50lb - 275lb

15 min warmup:
Stairs 10 Floors @ Level 15
3 DL (245)
Lots of Floor Gymnastics - Handsprings, Round offs , Flips


3 Rounds:
AirRunner 0.15 mile under 45 sec
2 DL (335)
20 H2H KB Swings (32kg)
5 Bag Over Bar (185lb @ 56")

3 Rounds:
10 Hanging Leg Raises
10 Tri Pushdown Bar (50)
10 Para Bars V Tuck Swings


************************************************************************

12-15
2:45-3:40p

5 Rounds:
20 Squat to High Knee
Dual KB Carry (36kg) 80ft
Husa Bag Carry (200) 80ft
15 Para Bars V-Tuck Swings
12-15 Cable Curls - Rope (30)
10 ea Side Plank Crunches

Ring Pull up to Inverted everytime I passed Rings : Total = 19


3 Rounds :
3 Ring Pull Up
15 Para Bars Swinging Leg Raises
10 Cable Curls - Bar (30)


**************************************************************************

12-16
5:10-6:15p

Treadmill 30 min 3mph 10% Incline

5 Rounds :
10 Push Up to Pull Up
10 Para Bars Shoot Thru
1 min Air Runner - at least 0.17 mile
5 Bag High Ext (185)


***********************************************************

12-17 Tues
5:45-6:50p

Treadmill 33min 3mph 10% Incline

5 Rounds:
Husa Carry (200) 80ft
20 KB Swings (40kg0)
10 Burpee Over Box (20")
15 Para Bars V-Tuck Swings
Banded Tri Pushdown to Burnout



******************************************************************

12-18
6:10-7:20p

Treadmill 35 min 3mph 6% Incline ***** Dropped Incline bc calves were very sore. Should have heeded warning.

3 Rounds:

3 Bag Vertical Ext on Box (185lb @ 48")
5 Ring Pull Up to Inverted
30 Plank Rotations - Hand to Sky
3 min Floor Gymnastics
20 Para Bars - Inverted Swinging

3 Rounds:

 

[Fahcough]

12-19
5:15-6p

Treadmill 30 min 3mph 10% Incline

1 Round:

6 V-Grip Pull Up
7 KB Gunslingers (28kg)
10 Para Bars Inverted Rows
3 DL (245)
BoB Beatdown .........

MF'n Right Calf popped in the middle of a left side round kick. Felt the muscle fibers go full strain and collapse. The exact same pain the left bicep / forearm made last year. Knew exactly what it was, got pissed, limped inside. Hot bath with Epsom, ice compress, ibuprofen. WTF is going on with muscles.


*******************************************************

12-20 Friday
6-7pm

Low Impact Band Work

45 minutes Stretching & Band Pulls
+ Yoga Block Poses

************************************************************

12-21
5-5:20p

Still stiff and ginger limping - NO Leg Work!

4 Rounds:

20 Para Bars Swings
Banded Tri Pushdown Burnout (Purple)
10 Cable Curls (40)
5 Hammer Grip Pull Up
10 Seated Shoulder Fly (15)

***********************************************************

12-22
4:50-5:30p

5 Rounds:

Try the Air Bike 1 min - Check, Can do this with 0 pain.
10 Seated DB Curls (35)
10 Inverted Ring Rows
5 V-Grip Pause Pull Ups
1 Min Twist Bar Plank
10 Seated Tri Pushdown (230)
10 Seated KB Shrugs (36kg)

********************************************************************

12-23
5:45-6:15p

7 Rounds:

15 Seated V Tuck Raises
5 Kneeling Bag on Shoulder (75)
5 Wide Grip Pull Up
15 Para Bars V- Tuck Swings
15 Tri Pushdowns - Fat Bar (40)


*********************************************************************

12-24
3:40-4:20

5 Rounds:

10 ea side KB Oblique Crunch (28kg)
1 min Air Bike
12 Pause Seated Row (110)
10-15 Pause Seated Tri Pushdown (185)
7 Chin Up
15 Decline Push Up

*** 4th Round switch the Decline Push ups to 20 Para Bars Swinging Leg Raises due to pressure on delts.

+ 30 Hanging Knee Tucks


***************************************************************************

12-25
6:20-7p

5 Rounds:

20 Band Pull Apart (Black)
5 V-Grip Pull UP
3 min Grapple Rolling with new Body size dummy
3 Kneeling Bag High Ext (125) 3

***************************************************************************

12-26
2-2:40p

10 Rounds:

5 V-Grip Pull Ups
10 KB Swings (32kg)
10ea side KB Oblique Crunches (32kg)
5 Bag Pick up & Drop (125)
25 Banded Tri Pushdowns (Black)

+ Hour of Trampoline Wrestling with kids. Most of time on knees chasing them.

Down to a slight limp and just a really sore muscle. Doesn't seem to be a severe injury , just an absolute mindfk of aggravation. Stopped taking all supplements incase something is drying me out or dehydrating. Just sticking with the turmeric / omega 3s

 

[Aleks Sytsevich]

*Not a doctor or an endocrinologist.

What dose did you get prescribed?

Some things I have learned:

- Expect your cholesterol to not be ideal anymore. LDL will spike and HDL will plummet.
- Expect to have more blood in general. Body builders sometimes do phlebotomies to keep their BP in check. On that note, keep track of your BP.
- SQ injections will absorb slowly in general.
- Keep track of things like LH, FSH, SHBG, PSA. Don’t just pay attention to E2 / Estrodiol levels. Most prescribers give some kind of estrogen blocker, but you do need estrogen. Just not excess.
- If low dosed, probably not. But keep track of hair, get one of those drain catchers for the shower. Test turns into a bunch of things downstream, DHT being one which can cause follicular miniaturization.

You can find lots of other things by checking out Stan Efferding’s posts on the matter since he’s with Marek. Or any number of other sources.

 

[Fahcough]

*Not a doctor or an endocrinologist.

What dose did you get prescribed?

Some things I have learned:

- Expect your cholesterol to not be ideal anymore. LDL will spike and HDL will plummet.
- Expect to have more blood in general. Body builders sometimes do phlebotomies to keep their BP in check. On that note, keep track of your BP.
- SQ injections will absorb slowly in general.
- Keep track of things like LH, FSH, SHBG, PSA. Don’t just pay attention to E2 / Estrodiol levels. Most prescribers give some kind of estrogen blocker, but you do need estrogen. Just not excess.
- If low dosed, probably not. But keep track of hair, get one of those drain catchers for the shower. Test turns into a bunch of things downstream, DHT being one which can cause follicular miniaturization.

You can find lots of other things by checking out Stan Efferding’s posts on the matter since he’s with Marek. Or any number of other sources.

There were 3-4 pages of very detailed blood work. Will have tracking on things you noted. Hoping its enough motivation to clean the remaining junk of out diet that could keep cholesterol on the upper.

I do not know the exact type in vial yet, it may be a few days before arrival with holidays. Was just told to take .4ml every 4 days. Appreciate all info and heads up on the matter. Not in it to hulk up, just to clear out excessive inflammation and get basic use of body again. The lean gains & better sleep will be great side bonuses.

Am leaving enough notes for anyone on the edge or considering, with general information. Trying to keep it honest and not pump it up to be a miracle cure for all pains. I should probably be more interested and do more research as 41 yrs is beating me up like never before. Having to dial back training by immense amounts just to stay in gym.

 

[Fahcough]

12-27
6:10-6:45p

8 Rounds:

1 Arm Pause DB Row (65) 7 ea
3 Wide Grip Pull Up
15 Seated Cable Row (110)
8 Pec Dec (230)
^^^ 4th Rounds Switched to Band Pull Apart due to shoulder strain
20 Para Bars Swinging Leg Raises

*************************************************************


12-28 Sat
4:30-5:40p

Warm Up Trampoline Wrestling 30 min

5 Rounds:

3 Wide Grip Pull Ups
8 Goblet Squats (28kg)
15 Para Bars Inverted Swings
Bag High Extensions 1 ea ( 150 / 165 / 185 )
10-15 Seated Dips
7 In & Out Cobra Pose


*********************************************************************

12-29 Sun
3:30-4:30 p

Warm up 15 min Air Runner Walk / jog pace 1.2 mile

3 Rounds:

Stairs 10 Floor Level 10
10 Primal Squat to Sumo Stomps
10 KB Swing & Squat (32kg)
6 V-Grip Pull Up
5 Dual KB Clean & Squat (28kg)
10 Banded Push Up (Purple)
10 Reverse Grip Cable Rows (110)
Bag High Ext & 20 sec Hold (185)


3 Rounds:

15 Hanging Knee to Elbows
2 Dead Hang Pull Up
Banded Tri Pushdown (Black) to Burnout


1 min Para Bar Swings

***********************************************************************

12-30
6:05-6:45p

6 Rounds:

12 Dual KB Shrugs (36kg)
15 Para Bars Swinging Leg Raises
15 Inverted Para Bar Swing
12 Bag Hor Hold and March (185) 12 ----- Really hard on calf doing marches
20 Alternating Hanging Knee Raises

2 Rounds:

30 Dead Bugs
20 Alternating 1 Arm Glute Bridges

1 min Cobra Pose Hold

***************************************************************************

12-31 HNY
5:40-6:05 p

6 Rounds:

3 Dead Stop Wide Pull Up
3 ea Single KB Clean & Squat (32kg)
7 Inverted Para Bars Pull Up
3-5x Forearm Roller (18kg KB)
10-15 Tri Pushdowns (30)


Happy New Years you filthy animals. Not much on resolution , just stick with it all the time. Was a bang up year, more detrimental injuries than any previous. Still showing up 29-30 days a month. Workouts took a massive shift. The volume and intensity had to be readjusted to make more recovery. Going harder in shorter time. Out of gym much quicker, feels like still getting decent work in but leaving plenty in tank for tomorrow.
I did hit a digital wall and stopped IG 3 months ago, stopped spending time online all over. Which is why these post are fewer & farther between. Hug the people you like, suplex the ones you don't. 2025 time.

 

[Fahcough]

1-1
2-3p
Trampoline 1 Hour

4:15-5p

4 Rounds:

20 Para Bar Swings
25 Banded Tri Pushdown (Black)
3 ea Single KB Clean & Squat (32kg)
10 ea KB Oblique Crunches (32kg)
Horizontal Bag Carry (185) 80 ft
5 Hammer Grip Pull Up

3 Rounds:
30 Dead Bugs
5 Rings Pike Pull Ups

**********************************************

1-2 Thurs
5:15-5:35p

4 Rounds:

10 KB Swing & Squat (40Kg)
12 Tri Pushdown Bar (40)
3 Deadhang Pull Up
10 DB Curls (40)

+ 30 min trampoline

Just a note* Took 2nd injection today. BW : 189 lbs . Appetite on overdrive.

*******************************************************************

1-3 Fri
6:35-6:55p

5 Rounds:

20 Squat to Alternating Front Kicks
25 Band Pull Apart (Black)
5 V-Grip Pull Up
10 ea KB Oblique Crunches (22kg)

******************************************************************

1-4
11-11:45p

Trampoline 45 min
+ 50 deadbugs

5:30-6:15p

5 Rounds:

15 Para Bars V-Tuck Swings
10 Dual KB Cleans (18kg)
20 Squat to Front Kicks
8 Burpee to Bag Pick Up (125)
10 Cable Curls Bar (30)

10 min on Rings - Pull Ups / Swings / Flips / Inverted holds


************************************************

1-5 Sun
11-12p
1 Hr Trampoline

3:45-4:45p
1 Hr Trampoline

4:55-5:15p

5 Rounds:

3 Wide Grip Pull Up
10 ea Side Kicks
7 Dual KB Cleans (28kg)
3 Bag High Ext & Drop (185)
10 Tri Pushdown Bar (50)

+ 10 min Swim. Yes the pool is stupid fucking cold. Acclimated in under a min. Felt great after getting out. Refreshed.

*****************************************

1-6 Mon
6:05-6:45p

5 Rounds:

1 min Air Runner Test. Can jog as slight pace, no sprinting, no long strides
5 ea Deadstop KB Cleans (28kg)
4 ea Single side KB Racked Squats (40kg)
Plank Mountain Climbers 50 count
5 Toes to Rings into Inverted Hold

+ 25 Hanging Knees to Elbow

 

[Fahcough]

1.7
5:05-6:30p

Treadmill 10 min 3mph 6% Incline
Switch up 35 min 3mph 2% Incline - Calf started heating up

5 Rounds:

20 Box Jump Over (20")
5 Dual KB Clean & Squat (18kg)
10 DB BP (60)
2 Husa Bag Pick Up (200)
20 Inverted Para Bars Swings


**************************************************************************

1.8
5:30-6:40p

Treadmill 30 min 3mph 4% Incline

5 Rounds:

20 Box Step Up (20")
Alternating Front Kicks 30
5 V-Grip Pull Up
5 Dual KB Cleans (28kg)
4 Bag Over Shoulder (150) 2 ea side

3 Rounds:

10 Rings- hanging Knee to Elbow
20 Para Bar Swings
20 Tri Pushdown (50)


*******************************************************************************

1.9
5:10-6:10p

6 Rounds:

Treadmill 2 min 6mph 4%Incline
15 Band Pull Apart (Black)
15 DB Curls (25)
20 Dead Bugs

+100 Laying Leg Raises
+ 50 Pull Aparts
+ 15 more curls


***********************************************************************

1.10 Fri
5:25-6:25p

10 Rounds:

Treadmill 3 min 3mph 15% Incline
10 Dual KB Cleans (18kg)

8 Rounds:
15 Laying Leg Raises

***************************************************************

1.11
1-2pm

Trampoline 1 Hr - Calf feelings much better, can finally jump

4:30-5:15p

4 Rounds:

1 min Jump Rope
3 Girondia Pull Ups ( good shit, can't really do them too smooth)
6 Dual KB Clean & Squat (22kg)
3 Wide Grip Pull Up
5 DL (245)

+ 10 Hanging Knee to Elbow
+ 5 Rings Pike to Inverted

Trampoline 15 min

*****************************************************************

1.12 Sun
2-3:05 p

Treadmill 20 Min 3mph 12 % Incline

5 Rounds :

20 Para Bar Swings
1 min Jump Rope
5 ea side Deadstop KB Clean (32kg)
10 Mini Para Bars Pike Push up

DL (245) 2 x 5
DL (335) 3 x 3

+ 5 min Ground N Pound with Grapple Dummy .

 

[Fahcough]

1.13 Mon
5:20- ? forgot to end it

Treadmill 20 min 3.2mph 10% Incline
Trampoline 20 min

No breaks, no rest, until Burnout:
10 Tri Pushdowns (60)
2 Wide Grip Deadhang Pull Up

10 Clean Rounds, tricep shit out on 11th.

**********************************************************************

1.14 Tues
5:30-7p

Trampoline 60 min

5 Rounds:

(5) 3x Body Squat to Pull Up
5 Ring Pull Up to Inverted
20 Para Bars Swings
10 360degree Jumps

3 x 10 ea side Oblique DB Crunch (55)

***************************************************************************

1.15
5:15-6:15p

Treadmill 30 min 3.2mph 10% Incline

4 Rounds:
5 Dual KB Clean & Squat (28kg)
20 Inverted Para Swings
10 Decline Push Ups
12 Cable Curls From Behind Back (10)

7 Rounds:

2 Pull Up
10 Push Ups

3 x 10 ea KB Oblique Crunches (28kg)

*****************************************************************

1.16
5:50-7:15p

Treadmill 15 min 3.2mph 10 % Incline

KB Cleans (28kg) 5 / 5 ( 32kg) 5 / 5 / 5 ( 36kg) 5
DL (245) 5 / 5 ( 335) 5 / 5 / 5 (385) 3
Tri Pushdowns (60) 15 / 15 / 15 / 15 / 15 / 15 / 20

Trampoline 30 min
Bag Ground 2 Shoulder (150) 8

*************************************************

1.17 Fri
5:25-5:40 p Sons Bday dinner, had to hurry TF up

9 Rounds:

3 Wide Grip Pull Up
10 Tri Push downs (60)

********************************************************************

1.18 Sat
1-3:15p

Trampoline 40 min

3 Rounds:
3 Bag Ground to Shoulder (150)
20 Squat to Front Kick
5 ea Deadstop KB Clean (36kg)
4 V-Grip Pull Up
12 Trap Bar Shrugs (160)
1 Sled Pull Up the Incline Wall (205)

+ an hour of various lifts with oldest. Lots of bags & rings.