Goals & Gains Jungle Boogie

5.21 The Compromise
2:50-4:10p

She was hungry and I wanted to gym, promised food after. Olive Garden is not my favorite.

15 Decline Push Ups > 10 Get Up & Jump > 7 Dual Rope Pull Ups x 4 rounds

KB Raises in the Primal Squat (20) 3 x 10
Purple band pull apart 3 x 12

Sled Pull hand over hand rope (210) 120 ft (255) 120' (300) 120'
Leg Press (450) 15 (560) 12 (650) 10

Hang Snatch (95) 3 x 10 - started raining
Chin Up 3 x 10

DL (245) 6 (295) 4 - lightning / move it inside

Standing Lat Pull (140) 6 / 5 / 5
Band Curls TuT 13 / 10 / 14
 
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5.22 Sun
5:25-6:20p

10 Ring Pull Ups > 10 Bag Slam 50# > 10 Get Ups x 3 round

HPND (100) 3 x 10
Ring Dips 3 x 10

Box Jump from Deep Squat (30") 3 x 10
DB Bench (85) 3 x 10

Squat (230) 5 (280) 5 (320) 5
Cable Chest Fly (70) 15 / 10 / 15

12" Log Clean n Press
(140) 3
(180) 1 .... then missed next 2 press. Too big a jump too fast.
(160) 7 - Hold last press 10 seconds
 
5.23
6:30-7:20 p

15 Decline Push Up > 15 BW Squat > 10 Hammer Pull Up x 3 round

Hack Squat (250) 3 x 12
DB Row into OHP (35s) 3 x 8

Leg Press (340) 20 (450) 12 (560) 10
Flying Ladder 3 Pull Up at top bar x 3 round

OHP (160) 4 (170) 3 (180) Push 4 (200) Push 2
Cable Tri Press (30) 20 (40) 12 / 12 / 15

Power Clean (135) 5
(185) 2 - Got complacent and caught the bar high on fingers in squat, bent wrist back.
Standing Cable Rows (70) 12 / 12

+ Treadmill 15 min @ 3.7 mph
 
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5.24
6:15-7p

Tweaked that wrist more than thought. Feels like a punch sprain, The sound of spaghetti noodles popping was probably a good heads up. Eased off the weights today and just tried to find range of motion.

Treadmill 15 min 3mph @ 15 incline

Ring pull up with kip 8 / 7 / 5
Straight Arm Pull down (50) 3 x 10

Ring Leg Raise 3 x 10
Seated Preacher Tricep (40) 3 x 20

1 min plank x 3
Cable Curls (30) 10 / 12 / 12

Dragon Flags 10 / 8 / 7
Tri Press with Hold ( 30 ) 10 / 12 / 12
3-1-3 TuT Curls (15 DB) 3 x 10
 
May.25
64 Whores
5:45-6:15p

Game: Pick 8 , do them 8 reps, repeat 8 rounds
Reason: ? Brawndo has electrolytes

  1. Get Ups
  2. Step Up (20" box) with high knee
  3. Side Fly (15 DB)
  4. Chin Ups
  5. Leg Raise from Rings
  6. Low Cable Fly (30)
  7. Squat Jumps
  8. DL (185)

Round timer
1. 4:45
2. 8:20
3. 11:30
4. 14:45 - started feeling it
5. 18:15
6. 21:30
7. 25:20 - labored movements
8. 28:55 - was having to Pause*rest - made legs really heavy
@ 151 HR peak

+ 5 min swim

Notes: Time is too high, could easily shave to 25 minutes. stopped a few times to skip shitty country music Pandora kept playing. Breathing felt good, no more coughing lungs up. Good mix up so 1 part wasn't getting exhausted. Almost put DL at 225 but didn't feel like changing plates, be interested if could finish it.
 
5.26
5:20 - 5:50 p

Copy/Paste yesterday
Reason: Got home at 5, had to be at cheerleading camp for 6:30

8 rep x 8 rounds

1. Get Up
2. KB Swings (70) .... (50)
3. Lat Pulls(160)....(140)
4. Squat Jumps
5. Chin Ups .... Chin Up / Pull Up / kipping
6. Dips..... Push Ups
7. Hanging Leg Raise
8. C & P .... OHP (Axle 80)

Round Time
1. 3:45
2. 7:15
3. 10:05
4. 12:55
5. 15:45
6. 18:50
7. 21:55
8. 24:40

The edits are after Round 1. Over estimated the big moves with no wind recovery. No chance in hell finishing that 1st picking. This one pumped the Lats for a good 30 minutes after finishing. The pull ups chasing lat pulls was a challenge. Lots of thrust pulls to get 8.
 
5.27 Deadstops
7:10-8:15p

Fan Bike tabata
10 [10#] Medicine Ball Crunches > 10 [50#] Bag Slam > 3 flights of ladder pull Ups x 3 round

Last set of each was done at Deadstop restart.

OHP (Axle 100) 16 / 15 / 13
HPND (100) 10 / 12 / 7

MG Nemesis BP (165) 8 (205) 8 (225) 6 (245) 4 (255) 2
Box Jump (30") 8 / 8 / 8 (40") 8 (44") 4

DB Incline Fly + Close Press (40) 7 / 7 / 2 - shoulder smoked
Ab Wheel 3 x 15 strict

Low Cable Row (30) 18

+5 min swim
 
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5.28 (Sat - 8 hours sleep)
4-5:15p

3 flights ladder pull ups > 10 RDL (90KB) > 10 hurdle hops 32" ^ 8" ^ 32" x 3 rounds

Gorilla Squat Jumps 3 x 8
Push Ups on Rings 3 x 10

Paused Hack Squat (160) 16 / 18 / 20
Sandbag carry (200) 120 ft / 120' (220) 120"

Squat (230) 3 x 7
Plank from Rings 3 x 1min
Inverted Shrugs on Dip mount 15

12" Log Clean & Press
(90) 7
(140) 4
(160) 3
(180) 2 - 3 more no press

+20 min swim
 
5.29 Is chest day bro?
4-5p

AvNKG0g.jpg
Fuck that guy. Don't snek up on people in gym, bad manners.

20 sec fan bike > 5 Power C&P (Axle 80) > 10 Ring Push Ups x 3 round

Ring Dips 7 / 7 / 8
Standing Ring Planks 3 x 5 - can't quite get 180 degrees yet. Arms bend when at front of face.

Inverted Row 3 x 10
Leaning 1 arm DB Fly (15) 3 x 10 ea

Chest Supp DB Bench Row (35) 3 x 12
1 Arm Lat Pull (50) 10 / 10 (70) 9ea

DL (225) 5
(275) 5
(315) 5
(365) 3
(405) 2

Hammer Curls (30) 10 / 10 / 15
Purple Band Good Morning 3 x 12
KB Windmill (20) 3 x 7 ea side
 
Last edited:
Fahcough said:
5.29 Is chest day bro?
4-5p

AvNKG0g.jpg
Fuck that guy. Don't snek up on people in gym, bad manners.

20 sec fan bike > 5 Power C&P (Axle 80) > 10 Ring Push Ups x 3 round

Ring Dips 7 / 7 / 8
Standing Ring Planks 3 x 5 - can't quite get 180 degrees yet. Arms bend when at front of face.

Inverted Row 3 x 10
Leaning 1 arm DB Fly (15) 3 x 10 ea

Chest Supp DB Bench Row (35) 3 x 12
1 Arm Lat Pull (50) 10 / 10 (70) 9ea

DL (225) 5
(275) 5
(315) 5
(365) 3
(405) 2

Hammer Curls (30) 10 / 10 / 15
Purple Band Good Morning 3 x 12
KB Windmill (20) 3 x 7 ea side
Click to expand...
Pretty safe to say that's highly unlikely to ever happen in my home gym!
 
5.30 Memorial Murph Day
1-2pm 91degrees

Posting for anyone else want to do the Murph dedication workout today.
1 mile run
100 Pull Ups
200 Push Ups
300 Squats
1 mile run
can be done with added weight

Going for under an hour. Will take it to the local track for some sun drenching.

Image-2_480x480.jpg


Finishing Time : 48 minutes ? 12:56-1:44p

I had to bro split it to finish
1 mile
10 pull up > 20 push up > 30 squats x 5
1/2 a mile
10 pull up > 20 push up > 30 squats x 5
1/2 a mile

then added 20 ring dips and 20 inverted rows for doing 1/2 reps in last 2 rounds
 
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5.31
6:20-7:20 p

Fan Bike Tabata
10 Ring Push Ups > 10 Box Jumps (30") > 8 Hammer Pull Ups x 3 round

Ring Dips 10 / 10 / 12
Bent DB Row (40) 10 / 10 / 12

Standing to Superman on Rings (straight arm pulls) 3 x 10
Leg Press (340) 12 (450) 12 (560) 10 (650) 10

T Bar Row (115) 3 x 10
Bent Lat Pulls on cables (70) 3 x 10

DL (225) 10
(315) 7
(365) 5
Time, had to clean pool before horseflies launch attack

** Semi starting point to get diet back in check. Have drifted and relied on output to balance shit eating, need to get back to a more agile frame. Was pacing 7:45 miles yesterday, have too much body to move like I use to. Not aiming for a fast fad shred, need to get down about 15 lbs and maintain it cutting out the snacking and multiple suppers. 195 lbs has been a constant for too long.
Trying to get plyo / core / calisthenics back in the mix. This same rewind happens almost every summer. Soon as the plate numbers start dropping, will get back on burritos mental midget style.
 
6.1
6:20-7:05 p

10 [50#] bag slam > 10 Ring Leg Raises > 15 OHP (Axle 100) x 3 round

Ring Push Up - 10 inside grip / 10 outside grip x 3 round
Box Jumps (40") 10 / 10 (44") 4 - Hips tight, warm up more to loosen deeper in socket

MG Nemesis BP (205) 7 (255) 4 (265) 3 (275) 3 (285) 1 - shake city
Ab Wheel full plank 5 x 10

Cleans (135) 3 x 5
L-sit on Rings 3 x 5

Clean / Press (135) 2 x 5
Core Hold into L-sits on Para bars 2 x 5
 
6.2
5:15-6:15p

10 Squat Jump > 8 Pull Up > 10 Burpee x 3 round

Sit in Primal Squat KB front raise (25) 3 x 10
Pull Over & Press (Credit to @MeatPlow ) (Axle 100) 3 x 7
---- Those things are beefy, it's a strength move that you feel entire range

Russian Twist w/ 10# Med Ball 3 x 20
1 Arm Over head Oblique leans (35 DB) 3 x 10ea side

HPND (100) 3 x 10
MG Lat Pull (160) 3 x 10

12" Log C&P (140) 5 (160) 3 / 3 - Hold last press 20 seconds
Dragon Flags - 7

Unrelated notes for REP power rack issues
Purchased on May 3rd. After 2 contacts they finally shipped 3/4 of the rack on 16th. After 3 more times contacting I had enough at 30 days waiting. Sent a proper email worded to give me my tracking numbers and not another excuse. That was at 10:11 pm last night, at 11:08pm I got an email with tracking numbers for the last 4 crossmembers they wouldn't follow through on. They finally left the warehouse from Cali.
 
Last edited:
Fahcough said:
6.2
5:15-6:15p

10 Squat Jump > 8 Pull Up > 10 Burpee x 3 round

Sit in Primal Squat KB front raise (25) 3 x 10
Pull Over & Press (Credit to @MeatPlow ) (Axle 100) 3 x 7
---- Those things are beefy, it's a strength move that you feel entire range

Russian Twist w/ 10# Med Ball 3 x 20
1 Arm Over head Oblique leans (35 DB) 3 x 10ea side

HPND (100) 3 x 10
MG Lat Pull (160) 3 x 10

12" Log C&P (140) 5 (160) 3 / 3 - Hold last press 20 seconds
Dragon Flags - 7

Unrelated notes for REP power rack issues
Purchased on May 3rd. After 2 contacts they finally shipped 3/4 of the rack on 16th. After 3 more times contacting I had enough at 30 days waiting. Sent a proper email worded to give me my tracking numbers and not another excuse. That was at 10:11 pm last night, at 11:08pm I got an email with tracking numbers for the last 4 crossmembers they wouldn't follow through on. They finally left the warehouse from Cali.
Click to expand...

Nice work on the Pullover and Press. It works my lats so much better than pullups and chinups that there is no comparison.
 
MeatPlow said:
Nice work on the Pullover and Press. It works my lats so much better than pullups and chinups that there is no comparison.
Click to expand...
Had never seen that done before. You get lat pump, chest/tri pump, mental pump trying to pick a bar off the ground from behind your head laying above it.
 
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