Goals & Gains Jungle Boogie

[Fahcough]

7-22 Friday Finisher
6:50-8p

EMOM
10 Pull Up > 15 Leg Press (360) > 10 Burpee & Jump x 3 round

Bag Carry (200) 60 ft x 10
Dips 5 x 10

KB Swing 1 arm (50) 2 x 10 ea (70) 10ea
Squat (225) 2 x 5 (275) 5

150# Bag Carry 100ft end of carry throw on box (44") 6
150# Bag on Box throw (48") 2 (50") 1 (54") 3
DB Rows (45) 6 x 10

DB Curls (35) 4 x 10
DB OH Tri Ext (60) 4 x 12

30 sec bag hold 150#

+20 laps in pool frog strokes

Lats Smoked. Started pencil whipping this one minutes before gym. Wasn't much enthused, looked like it needed more isolation pulls. That constant bear hugging burnt lats and then doubled down on them with rows & swings. Felt like back was 3ft wide when finally called it dropping bag last time. Some of these freebie programs am spitting out may need a pay wall, delivering more than the PPVs do.

 

[Fahcough]

7-23
6:15-7:35p

EMOM
15 Para bar push up > 10 Bag Press/Slam 50# > 80ft Crawls> 7 DB Devil Press (40) x 4 round

KB Swing (70) 3 x 10
Kneeling KB Shovels (25) 3 x 10 ea

KoT Lunges 120ft x 3
MG Nemesis BP (205) 5 / 7 (255) 3

Squat ( 225) 7 (275) 7 (315) 5 (355) 2 (375) 2
DB Pull Over (70) 4 x 8

Bag Carry (200) 60ft x 8
Box Jumps (40") 8 / 5 / 5 / 5

Leg Press (360) 15 (470) 15 (560) 12
RDL (80) TuT 2 x 10

 

[Fahcough]

7-24
5:25-6:15p

EMOM
10 Front Raises (Bar) > 10 Lean Back Pull Ups > 20 KB Swings (50) x 4 round

Bag Jumps (50#) 3 x 12
3-1-3 Tempo FG Pull Ups 3 x 6

Front Squat to Press (Axle 100) 3 x 8
Kroc Rows (90 KB) 3 x 15 ea

Standing KB Shovels (35) 3 x 10ea
HPND (100) 3 x 10

Ring Dips 3 x 12
DB Curl Outside of shoulders (15) 3 x 12
200# Bag Hold 3 x 45 second

100 Axle Bar OH hold x 1 min

Quick recap of couple months:
Good week of lifts, felt responsive and strong. No new injuries, same rollover one of right hand in catch position hurts over 135lbs. Back from 6-7 weeks ago failing that clean high on fingers, whatever popped is really slow healing. Only pain is in rack position with decent weight pulling it back to forearm. Weight is .... not productive lol. Woke up at 191lbs , after supper and in wet swim trunks 197 right now. Body comp is toning to higher intensity and adding more plates over last few weeks (no shit). Core is solid to touch, internals feels like took a huge prison dick that stirred guts around. Have been continuously low-key new stress sore after each new challenging routine. CNS is on point, recovering really fast from all heavy sets, no 2 day fatigue or signs of over training.
Focus has been pushing pace while adding weight. Probably need more direct cardio, can't use treadmill ever because of kids. Doing minimal isolation stuff, compounds are taking over. Overall exhaustion is heavier after an hour, sleeping like a rock. Yoke carries been on hold due to hand, can't support the weight. Sled work slacking due to extreme heat, somma bitch too hot to touch in sun. (mostly a BS excuse, makes the legs burn so pretending like it's not there)

 

[Fahcough]

7-25
6:20-7:15p

10 TuT Para Push Up > 8 Hammer Pull Up > 5 Bag Slams (150) x 4 round

DB Bench (75) 10 (85) 10 (90) 6 (100) 5
Chin Up 5 / 5 / 5 / 10

DB Bench Fly (40) 3 x 12
Squat (225) 3 x 7

Rack Pull (225) 7 (315) 7 (405) 5 (455) 2
Seated Dip Machine (280) 4 x 10
Hanging Leg Raise 10 / 10 / 10 / 15

DL into upright row (Axle 100) 13
^^ Not sure what that's called, felt great as a trap burnout

+ 25 laps pool frog pulls

 

[Fahcough]

7-26
6:25-7:25p

10 Squat n Press 50# Bag > 120 Ft lunges > 8 Pull Up x 4 round

V-grip Lat Pulls (180) 3 x 8
DB Windmills (25) 2 x 8 ea (35) 8 ea

Band Pull apart 3 x a bunch
Para bar Pike Push Ups 3 x 10

Leg Press (470) 3 x 15
Low Cable Row 3 x 15

Hang Snatch (100) 3 x 12 - Held last rep 30 second overhead
200# Bag on Box (48") 5 (50") 5 (54") 10

+ 5min treading water - shit was shoulder brutality

 

[Fahcough]

7-27
5:45-6:40p

Fan Bike Tabata
10 TUT Para Bar Push Up > 15 A2G Squats x 3 round

HPND (100) 3 x 10
Dips 3 x 12

DB Row (100) 3 x 8 ea
Shrug (160) 3 x 10

Barbell Row to Clean & Press to Front Squat to Split Jerk (Axle 100) 3 x 5

Hanging leg Raise 3 x 10
Hollow Rocks 3 x 10
Side Plank Crunches 3 x 10ea

DB Snatch (85) 5 ea - Held Last rep 20 sec

+20 laps pool

Heat and mental fatigue today, wasn't feeling it at all. Almost called it at 1 rep in barbell complex. Head was still at work. Decided to suck it up bitchboy and finish. That stacked rep felt great, will do again with more weight. Probably could grunt 135 @ 7 rep.

 

[Fahcough]

7-28 Again. More.
6:20-7:15p

Push harder. For doing days of complacent 3 x10 BS lifts, today's rule was next set has to exert more effort than previous.

10 Bag Squats (150#) > 20 Hanging Leg Raises > 10 Speed Cleans (100) x 3 round

HPND (100) 10 / 15 / 16
Band Pull Apart 3 x shoulder fires

KB Squat then Swing (50) 12 (70) 10 (90) 9
FG Pull Ups 7 / 8 / 8 + 1 Fail

Row to Clean to Front Squat to Press (135) 3 / 4 (155) 4

That stacked rep felt great, will do again with more weight. Probably could grunt 135 @ 7 rep.

Leg Press (470) 15 (560) 12 (650) 10
Bag swing - Ground to full OH (50#) 10 / 12 / 15

DL (245) 5
(335) 4
(385) 2
(405) 2 - holding a puke burp in top of throat by now
(Bar) 20

 

[Fahcough]

7-29
5:30-6:30p

10 ea 1-arm KB Swing (45) > 10 Bag Push up to Press (50#) > 10 ea KB Cossack Squats (35) x 3 round

Bag Power slam (150) 3 x 5
RDL (135) 3 x 15

KB Swing (90) 15 / 18 / 20
Hammer Pull Up 8+2 / 11 / 10+4

Squat (225) 10 (315) 6 (365) 2
DB Pull Over (85) 8 / 8 / 10

Wide Grip Lat Pull w 2ct pause (140) 10 / 10 / 12

**Testing pain limit in rack catch
Clean & Press (135) 5 / 6
(185) 2
** Managed to catch every clean in the OHP position instead of rack. Body mentally wouldn't let the weight land on high palm.

+ 20 lap pool

 

[Fahcough]

7-30
5:45-6:50p

Bent Row (Axle 120) 15 / 18 / 25
Lunges 120ft x 3

Shoulder swing 3 x 10 ea way
OHP ( Axle 120) 7 / 8 / 10

Shrug (Axle 120) 12 / 15 / 18
Bag Carry (200#) 60ft x 6

Wagon wheel DL (225) 5 (335) 5 (385) 3 (425) 2 (445) Fail ( 335) 5
Lean Back Pull Ups 7 / 6 / 9 / 8 / 8

Hang Snatch (135) 5 / 5 / 2
Straight Arm Pull down (50) 12 / 15 / 15 w pause

kids wanted to swim, took it to horseplay in pool

 

[Fahcough]

July 31 - And Den
2:50-4:30 p

10 Gorilla Squats > 10 Burpee to Box (24") > 7 Dual DB Snatch (45) > 20 Piston Swings x 3 round

Ham Curls on Lat Seat 10 / 11
Banded Ham Curls 20
Paused Hack Squat (160) 12 / 15 (270) 8

Box Step Up High Knee w/ 50# bag (20") 3 x 8ea + (BW) 5ea finisher
Rickshaw Carry (270) 120ft (360) 60ft / 60ft (410) 60ft / 60ft (430) 60ft

Pause Squat (225) 3 x 6
Single Leg KB RDL(45) 3 x 10ea side
Shrug (270) 12

Speed Clean TnG (135) 3 x 10
L-Sit hold 10 sec x 3
Russian Twist (10# ball) 3 x 10 ea
OH DB Carry (85) 3 x 120ft ea

25# plate curls 30

+20 laps in pool w/ 20# slam ball. 10 pushing / 10 throwing

Still hyper AF. Going cut grass. Good weekend sleep does wonders for recovery.

 

[Fahcough]

8-1
5:50-6:55p

30 Sec fan bike > 10 lay down/get up/ squat jump > 10 Inverted rows > 10 hanging leg raise x 4

1 Knee KB Shovel (25) 3 x 10ea
GM with SSB (135) 10 (115 - better depth) 12 / 12

Pause BP (185) 3 x 6
Plank Shoulder Taps 3 x 40

Dips 3 x 10
Pulley -Short range V pull (60) 25 (70) 16 / 18

Standing Oblique Crunch (45) 3 x 10 ea
Decline Crunches 3 x 15
DB Fly + Press (40) 8 / 8 / 10

 

[Fahcough]

8-2
5:40-6:30 p

12 A2G Bag Squats (50#) > 12 KB Front Raise (25) > 15 Side Box Hops (20") > 10 Pull Up x 5 round

150# Bag slam > 8 Push Up > 200# Bag Slam > 8 Push Ups . Drop to 7 Push Up, repeat til 0
(Had to breathe at 4, high paced & high energy output )

Hanging Knee Tuck 3 x 20
Weighted Dip (25) 5 / 5 / 3 - shoulder fatigue

Barbell Row > Clean > Squat > Press (95) 5 - called it, shoulder was throbbing

Plank 3 x 1 min
Dual DB Row w/ 2 count hold (40) 10 / 10 / 12


*DOMS on front and medial delts. Mostly going to blame that weighted swing. Overworked them Sunday. Delts are deep sore like your legs get. No Press movements tomorrow.

 

[Fahcough]

8-3
Treadmill 30 min 6% incline @ 3mph

Rest break.

 

[Fahcough]

Woke up, stomach felt off. Queasy up til lunch, feel asleep on lunch (not normal) . Body got heavier through day. Shoulders & knees tensing up, wrote out a very low effort routine. Grabbed a 35lb dumbbell and it felt like 50lb. Did 4 curls, elbows tight also. Put it down and laid on couch, slept from 6-8. Home test was negative. Try and sleep this shit off.

 

[Fahcough]

8-5
5:45-6:20p

DB Curls (35) 3 x 10-12
Band Pull apart 3 x burnout reps

Hanging Leg Raise 15 / 15 / 20
Cable Curls (30) 3 x 10-15

Side Plank Crunches 3 x 12 ea
Pushdowns (280) 15 / 13 / 13

DB Curls (25) 15 / 17 / 15
Cable Tri Push Down 3 x burnout
Band Tri TUT holds 3 x burnout

Light entry back in, barely broke a sweat. Crap was a stomach bug, took another guy out at work- puking all night.

 

[Fahcough]

8-6 Fiddy Sense
3-4p

5 min fan bike > lots of band stretching > 8 Slow pull ups / pause / slow decent

High Cable Fly (50) 15 / 15 / 12
Pause DB bench (50) 12 / 10 / 10

Chest cable fly (50) 10 / 12 / 10
Standing oblique crunch (45) 3 x 12 ea

Incline Alt DB bench (50) 10 / 12 / 12
Band behind back chest pull 15 / 17 / 15

DB Pull Over (50) 20 / 16+4 / 16+4
Russian Twist 10# med ball 3 x 25 ea

Kneeling Shovel 10# ball - 10 ea
Speed Cleans (95) 10

+20 min swim

Enjoyed this one for a change of pace. Tried to do extended time under tension on chest, not letting it rest but backing off shoulders a few times. Much easier to focus on mind/muscle masturbation when you aren't doing full body. Started feeling it deep in the fibers a couple times late in sets. Would repeat.

 

[Fahcough]

One 8-7
3:50-4:50 p

1 min speed rope > 12 hanging leg raise > 8 A2G Box Jump (30") x 3 round

Hammer Pull Up 8 / 8 / 6+2
Pause Bent Row (95) 15 / 12+ 3 / 10+5 (grip fatigue)

**HPND (100) 3 x 10
Wide lat pull (140) 10 / 8+2 / (straps) 10

1 Arm DB Row (100) 3 x 6 ea
Alt arm seated Row w/ pause (60) 12 (70) 15 / 15

DL (225) 7 (315) 7 (365) 4
Inverted Row 3 x 12

Behind back shrug (135) 15
Ring Pull Up 5
Inverted Shrug 15

Ran outta time. That ** on HPND, lingering effects of stomach bug. Has digestion fk'd , all food is slow digesting and sitting high in stomach. Laying on belly was rough. Popped some probiotics to get gut back in check. Ignored part of daily health.

 

[Fahcough]

Mon 8 / 8
Worked 12hrs. Walked 5 miles during day. Couldn't come home at 8 and ignore family straight to gym.

8/9
5:30-6:35 p

20 (50#) bag lunges > 5 ea. Assisted single leg squats > 10 Pull Up > 5 (150#) bag slam x 3 round

Hack Squat (160) 15 ( 250) 10 / 10
KB Single leg RDL (50) 3 x 10ea

Banded Ham curls 3 x 20
Box Jump (30") 10 (40") 10 / 10

Squat (225) 5 / 5 / 5
Leg Press (360) 12 / 12 (450) 15

Squat (275) 5 / 5 / 5
Bulgarian SS (BW) 3 x 10ea

Pause Squat Jumps 3 x 12
Standing side crunch (45) 3 x 12ea

5 min hip and ankle mobility stretching w/ band

Chased it with a badass Acai' + peanut butter / chocolate shake. Gotta find frozen bags of those

 

[Fahcough]

8-10
6-6:50 p

20 KB Swing (50) > 5 Pause Pull Up > 12 Pike Push Ups x 3

EMOM circuit top to bottom x5 rounds. Toasted

10 Speed Clean (95)
8 SOHP (95)
10 Lay down/ get up
6 Bag Pick up to chest (200) ... dropped to 150# in 5th round
35 seconds of Heel Touches
8 Hammer Pull Up
25 Banded tri push downs
6 Kneel start box jumps (30")

Been waiting on the day. Wrote few lifts, went in gym, oldest (17) followed and didn't say anything, just started pacing and doing pull ups. "I think I wanna start working out - like after school. I'm here 2 hours and have nothing to do"
Scratched the routine and pencil whipped a quick one that I could bring him in (much lower weights) and keep an eye on forms. Bout damn time get a spotter in the room. Gonna try to build an entry Pick'em program for him. Write down a few safe beginner choices and put in different columns. Cardio / compound / isolation / calisthenics ... Just enough to mix it up everyday without doing anything heavy, alone.

 

[Fahcough]

8-11 Day 2
5:30-6:50p

15 Para bar push ups > DB side/front flies > 10 A2G Squats (135) x 3

(30) DB Bench (70) 12 / 12 / 9
(90) V Grip Lat Pull (140) 12 / 12 / 10

(15) DB Fly & Press (40) 11 / 10 / 10
(80) Bent Row (135) 10 / 12 / 12

(20) Cable Low high row (30) 12 / 12/ 12
(50) 200# Bag on box (44") 5 (48") 5 (50") 5

(40) Seated 1 arm row (70) 15 / 15 / 20
Band straight arm pull 3 x 20
Hanging leg raise 3 x 15

add 15-20 min due to switching weights and going over movements.
Ask him his goals : Veins in biceps, to be shredded, bigger legs.
Aite, that's a bar to reach.
Will keep his numbers as well, dual log.