Goals & Gains Jungle Boogie

[Fahcough]

4-22
5:45-6:35 p Time bomb

Fan bike tabata

Circuit - 15 min timer
8 Ring Pull Ups > 10 KB Squats (70) > 5 Clean & Press (120) > 10 Leg Raises > 10 Good Morning 50#bag > 8 Dips > 10 Band Pull Apart ..... made 4 rounds @ 14:20

Arch Bench (205) 7 (225) 5 (245) 5 (265) 3
Hurdle Hop 32" 4 x 10

Hack Squat (250) 3 x 12
Bag Slam from high chest (200) 3 x 5

Windshield wipers 20
Power Twister (hydraulic lever) 20

+ 15 min swim w/ kids

** Drop that previous Rating of 4 stars on the Arch Nemesis to a 3.5 star. That mother slut is a PITA to rack. Almost knocking J cups off doing bench bc the plates are touching 1 side of rack constantly.

 

[Fahcough]

4.23
2:10-3:30 p

15 para push up > 10 Squat Jumps > 5 Full Snatch to OH Squat (Axle 80) x 3 round
............................................................^^^ Fucking El oh El at the falling and wobbling

12 Side Fly (10# Bumper) 12 / 12 / 15
Seated OHP (Axle 80) 20 / 20 / 15 +3 +2

Snatch /no squat (135) 7 / 7 (155) 6
Bag Carry (150) 60 ft x 6

Power Clean & Press (155) 7 (175) 5 (195) 2
Leg Press (340) 25 / 25 / 25

Touch n Go speed cleans (135) 5 / 5 / 5
DB Snatch (85) 3 x 3 ea

+20 min swim

Majority of this was done in outside in sun. Heavy sweating. Both hamstrings cramped up in pool. Keep bottles of Pedialyte for these days.

 

[Fahcough]

4.24 Sun (8 hour sleep)
5:35-7:10p

15 Decline Bosu Push Up > 12 Gorilla Squats > 4 Ring Pull Up w/ 20 Leg Raises x 3 round

Cable Row -lowest pin (30) 12 (40 ) 12 / 12
Barbell Row (135) 10 (185) 10 / 10

12" Log Clean no Press
(90) 8
(140) 5
(190) 5
(210) 3
(220) 1 - 1 Fail

MG Arch Bench [Wide]
(165) 10
(205) 7
(255) 5
(275) 3
(285) 1
(205) 6 w/ pause

Lat Pull (160) 15 (180) 11 (200) 8
Cable Fly - chest height (60) 12 / 15 (70) 12

DL
(245) 7
(355) 5
(405) 3
(425) 1
(445) 1
(135) 10

3 min foam roll back

Quick thoughts: Working sets felt damn good, extra rest allowed more push.
Hindsight: Warm up back more. Don't do 100# increase racing clock. Lower back heated up, super tight 2 hours later.

 

[hardheart]

4-22
5:45-6:35 p Time bomb

Fan bike tabata

Circuit - 15 min timer
8 Ring Pull Ups > 10 KB Squats (70) > 5 Clean & Press (120) > 10 Leg Raises > 10 Good Morning 50#bag > 8 Dips > 10 Band Pull Apart ..... made 4 rounds @ 14:20

Arch Bench (205) 7 (225) 5 (245) 5 (265) 3
Hurdle Hop 32" 4 x 10

Hack Squat (250) 3 x 12
Bag Slam from high chest (200) 3 x 5

Windshield wipers 20
Power Twister (hydraulic lever) 20

+ 15 min swim w/ kids

** Drop that previous Rating of 4 stars on the Arch Nemesis to a 3.5 star. That mother slut is a PITA to rack. Almost knocking J cups off doing bench bc the plates are touching 1 side of rack constantly.

Fuck that tabata...

 

[Fahcough]

Fuck that tabata...

Fuck most of them. It's the only one that consistently gets full body warmed up and ready for most lifts without extra stretching.
Have written down probably 25 variations of cycles. Some way too slow, some way too aggressive, fan bike is a devil that delivers.

 

[Fahcough]

4.25
6-6:55p

Treadmill 20 min average Incline 7.5 @ 3.5mph

Pull Up 3 x 5
Leg Raise 3 x 10

Dips 3 x 10
Ab Wheel 3 x 10

Ez Curls (65) 12 / 12 / 10
Plank 3 x 1min

Skull Crusher (65) 25 / 17 / 20
Seated Preacher Curl sundial (40) 3 x 10

Hammer Curl (35) 3 x 10
Cable Push down - Rope (40) 3 x 12

1 min dead hang from rings

Was being a responsible meathead and did a low effort Abs n Arms day to stop from over working back.

 

[Fahcough]

4-26
5:40-6:45p

Fan Bike tabata

Para bar Push ups 4 x 15
Hurdle to box jump 32" to 30" > 4 x 10

Incline DB Fly (40) 15 / 12 / 15
Hack Squat (250) 3 x 12

Arch MG Bench (165) 10 (205) 8 (255) 5 / 3
Leg Press (340) 15 (450) 15 (540) 10 (590) 10

Yukon Squat (240) 6 - lower back is tender (Belt and dropped to low bar) 4 / 8 / 8
Seated OHP (Axle 120) 7 / 8 / 6

 

[boingyman]

Love all the variety. Can I train with you? lol...

 

[Fahcough]

Love all the variety. Can I train with you? lol...

100%. If you're ever in south LA, hit me up.

You don't get bored if you never do it twice.

 

[Fahcough]

April 27 Wed
6:40-7:20p Can we go swimming

5 Push Up > Jumps 32" ^ 32" ^ 30" > 3 Ring Pull Up > 5 OH Squat with 50# bag x 5 rounds

10 Front Raise w Bar (Axle 45) 3 x 10
HPND (50) 3 x 12

Box Jumps (30) 10 (40) 10 (44) 10
Cable Fly - Chest high (60) 12 (70) 12 (80) 10

Purple Band Side Fly 3 x 10
Dips - 10
Seated Dip Machine (280) 12

10" Log Clean & 3 continuous Press (120) 3 x 3
Ab Wheel 2 x 15

Dips 12
"Can we go Swimming? "

They win, game over.

 

[Fahcough]

4.28
5:35-6:25p

12 Gorilla Squats > 25 OHP w/ Bar > 10 wide grip shrugs (135) x 4 round

Leg Press (340) 3 x 20
Hammer Pull Up 3 x 10

Landmine 1 arm press (45) 3 x 10ea
Lat Pulls (180) 10 (200) 8 / 8

Standing Cable Row (80) 3 x 10
RDL (185) 10 / 10 / 7

Snatch Hang to catch (135) 10
Rickshaw Shrugs (160) 25
... then drug outside to go feed the rabbits and chickens

 

[Fahcough]

April 29
5:25-5:55p 500 Push Up Challenge

Reason : Her family flew in and I knew gym time was limited. Wanted to do something really fast without changing weights. Spoiler, I didn't make it.

Basic Push Up 25 x 4
BW Squat 10 x 4
@ 100

Para Push Up 4 x 15
Lat Pull (140) 10 / 10 / 8 / 8
@ 160

Close Push Up 4 x 15
Box Jump (30") 4 x 8
@ 220

Bar Push Up 4 x 15
Lunges 5 ea x 4
@ 280

Reverse grip bar push up 4 x 15
Bar Curl (50) 4 x 10
@ 340

Wide Para Push Ups 4 x 15
Leg Raises 4 x 8
@ 400

Decline Push up AMRAP 25 + 3 to fail . Arms gassed
@ 428


Humbled thoughts: 500 is a lot of push ups in an hour. Had to super set to shake blood and arms around to finish next set. The bar push ups felt the best, full clean reps. Admitted 3/4 cheating on some ranges

 

[Fahcough]

4.30 Sat
1-2p (8 hour sleep)

Fan Bike tabata
10 Leg raise > 5 pull up x 3 round

MG Arch Bench TuT (165) 10 (205) 8 / 8
Rick Shrugs (270) 3 x 10

Yoke OHP (165) 3 x 3
Bag Carry (200) 50 ft x 6

Clean & Press (135) 5 (185) 5 (205) 3 / 2
Yoke Carry (405) 50ft x 8

 

[Fahcough]

May 1
4:55-6p

12 Wide Para Push Up > 10 Squat n Press (25KBs) > 10 Hammer Pull Up x 3 round

KB Swing (70) 3 x 10
Bar Front Raise 3 x 10

Hack Squat (250) 15 / 12 / 13
Bulgarian SS (120) 3 x 10ea

Leg Press (340) 20 / 20 / 25
Snatch (155) 4 / 3
Snatch Hang to high pull (155) 10

Squat (240) 5 (290) 5 (340) 5 (360) 5
+10 min swim

** Tracking note. Yesterday after fan bike warm up, had to run & dig up inhaler. Couldn't catch breath. Today started coughing like crazy with chest rattle doing squats. Feel fine, don't know what the hell is aggravating it.

 

[hardheart]

** Tracking note. Yesterday after fan bike warm up, had to run & dig up inhaler. Couldn't catch breath. Today started coughing like crazy with chest rattle doing squats. Feel fine, don't know what the hell is aggravating it.

It's that time of year for the allergies my man. Do you normally get allergies/congestion/inflammation this time of year?

 

[Fahcough]

It's that time of year for the allergies my man. Do you normally get allergies/congestion/inflammation this time of year?

Nope, never. Don't take any daily medicine for any issues, just a multi vitamin pack. Definitely not the place for the topic but last August I got hit pretty hard with the Delta (which is why I had the inhaler). Made me wonder if it was a lingering effect or a new reaction . I'mma add 5 more #s to the bar for being a whiny bitch.

 

[hardheart]

Nope, never. Don't take any daily medicine for any issues, just a multi vitamin pack. Definitely not the place for the topic but last August I got hit pretty hard with the Delta (which is why I had the inhaler). Made me wonder if it was a lingering effect or a new reaction . I'mma add 5 more #s to the bar for being a whiny bitch.

I see, I see. Seems like a viable treatment, 5 more lbs should do the trick.

 

[Fahcough]

I see, I see. Seems like a viable treatment, 5 more lbs should do the trick.

Coughing decided to be an attention whore this morning, wouldn't stop. Ran to quickie clinic, left with a shot in the ass, some azithromycin and a bronchitis trophy lol ah well, guess it means chest and curls day.

Edit: Made it a rest day. Did pool fun with kids 45 min.

 

[hardheart]

Coughing decided to be an attention whore this morning, wouldn't stop. Ran to quickie clinic, left with a shot in the ass, some azithromycin and a bronchitis trophy lol ah well, guess it means chest and curls day.

Damn bro, sorry to hear that. Get well soon.

 

[Fahcough]

May 3
5:45-6:40 p

Goal was to keep a moderate HR, anything in cardio range starts the coughing.

15 Band raises > 20 BW Squats > 5 Pull Up x 5 rounds

DB Fly (40) 3 x 12
Bar Raises Palms Up (Chest squeeze) 10 / 10 / 12

MG Arch Bench (165) 10 (205) 8 / 8
Seated Tricep Dip (280) 12 / 12 / 10+2

Bar BP (225) 3 x 7
Cable Fly -chest height (70) 11 / 10 / 10

Weighted Dips (45) 3 x 12
Plank 1 min x 3

+ 10 min pool doing backwards 'cable fly' laps. Pulling water like low rows, great post stretch and cool down.