Goals & Gains Jungle Boogie

[Fahcough]

8-12 Solo
6:50-7:50p

10 Burpee & Jump > 5 Chin Up x 6 round

KB Swing (70) 20 / 20
Single arm swing (70) 11 ea
DB Shrug (85) 3 x 12

Cable Chest Fly (60) 12 (70) 10 / 10
HPND (100) 12 / 12 (120) 15

Clean & Press
(135) 10
(155) 5
(185) 4
(205) 2 Clean only - rack hold was too much pressure on hand
Hanging Leg Raise 3 x 15

Leg Press (450) 3 x 15
DB Curls (35) 10 / 10 / 12
Plank 60s / 60s / 90s

 

[Fahcough]

Sat 8-13
2:20-3:30p

50# Body Bag circuit
5 Push Up > 5 Right shoulder hoist > 5 Left shoulder hoist > 10 OH Squat > 10 side hop toe touches x 5 round

Squat (185) 8 / 8 / 8 / 8
Standing Alt DB Press (35) 8 / 8 / 9 / 8

Clean & Press (155) 5 / 5 / 6
Kneel Banded straight arm pulldown 20 / 20 / 25
3-1-3 Tempo Dips 6 / 10 / 8+3

Clean & Squat (155) Nope. Did one, bar in squat hold shot pain across hand. Couldn't drop it fast enough

Hang Clean (155) 7 / 7 / 8
Squat Jump 3 x 10

Banded Rear delt 15 / 20 / 25
Reverse Hyper w/ Pause (BW) 10 / 10 / 15

Hollow Rocks 20 / 20 / 15+5
Lay Down - Get Up on 1 leg Pistol Squat 3 x 5ea side

+20 laps pool

Great sets. Solid pace, felt worked but not worn.

 

[Fahcough]

8-14 The DomCruz challenge
3:45-4:55p

Goal : Over estimate ability and get ass kicked in the end

(10) 50# Bag press/slam > 10 Burpee to Box Jump (30") > 5 Pull Up chest over bar x 4 round

Everything but lat pulls done outside 93*. Heat fatigue Reaper joined in.
Standing Side Fly (15# Chains) 10 / 10 / 12
1 Arm Lat Pulls (90) 6ea .. drop weight (70) 5 ea / 10 / 10

Clean & Press (155) 5 / 5 / 5
Bag Carry (150) 60ft x 6

Lunges 100ft x 3
DL
(245) 7
(335) 5
(385) 4 - too hot on rubber mat standing still

Shrugs (160) 3 x 12
Hang Clean (185) 3 x 5

Box Jump (40") 3 x 5
50# bag OH carry 120ft x 3

Face planted in pool 15 laps
Weight: 191 after supper

 

[Fahcough]

8-15 The Birthday Bitch Slap
5:45-6:25p

MG Bench (165) 10 (205) 8 / 8 / 8
Hanging leg Raise 4 x 15

DB Bench (85) 3 x 6
Pull Up 3 x7

Dip 8 / 7 / 8
Cable chest fly (70) 10 / 9 / 10

Hang Clean (185) 3 x 5
Banded Tri pushdown 18 - POP right in back of head around ear
Switched to cable push down (40) 10 / 13 / 20

Spoiler

super quick in and out session. Everyday is my last in 30s, big 39 today. Family was coming for supper at 7, Love them addiction enablers, got hooked up in gifts. Bunch of change plates, globe grips for pull up bar, 44lbs in chains ,5 gallon water cooler for gym , chalk, couple sets of barbell collars, sandbag, 8 hour cooked deer roast and XL cookie cake.

 

[MilkManUK]

Happy birthday mate. Enjoy your final year in your 30's!

 

[rikwebb]

Happy Birthday!

 

[Fahcough]

Happy birthday mate. Enjoy your final year in your 30's!

Happy Birthday!

Thanks. Love all you guys around the world in our virtual gym hangouts. You keep the F in Way.

There is no F in way.

 

[Fahcough]

8-16
7:35-8:30

50# Bag Press & Slam 10 / 12 / 14
Dip 3 x 10

(25) Dual DB Row (50) 3 x 12
(45) Hang Snatch (95) 8 / 10 / 10

(50#) Bag on Box 200# (48") 3 x 5
(85) Squat (185 + chains) 7 / 7 (275+ chains) 5

(15) DB Fly & Press (45) 3 x 8
(30") Box Jump (40") 3 x 8

(15) Hammer Curls (45) 10 / 10 / 8+ 1/2
Ring Push Ups 3 x 10
20 decline sit-ups

(Son) Open house at school. He wanted to join in quick workout after we snuck out early.

 

[Fahcough]

8-17
5:50-6:50p

Squat jumps 15 / 15 / 20
20" Box Step Ups (25 KBs) 3 x 10 ea (BW ) Step up jump 5 ea

Pull Up 10 / 8 / 10
Side Fly (15) 15 / 18 / 20

Leg Press (450) 20 (560) 15 (650) 13
Shrugs (160) 15 (210) 15 ( 250) 12+3

12" Log C&P (140) 5 (160) 4 (170) 3
Kneel Straight Arm Pull Down (40 ) 15 ( 50 ) 15 (60) 12

Clean & Press ( 135) 7 ( 155) 5 (185) 3 (205) 3 Clean only - still pressure in hand @ weight
Burpee to Box Jump (30") 3 x 10
Leg raise in hollow rock hold > 25

 

[Fahcough]

8-18 Boyyy (God of War)
6-7p

10 Bear Push Ups > 10 OH Bag Swings 50# > 15 Rapid Seated jumps 16" box x 3 round

(15) Double DB Snatch (40) 11 / 8+2 / 10
(50) Wide Lat Pull 3 count hold (140) 10 / 8 / 8+2

{No break, 3 rounds}
(20) Straight arm pulldown (60) 9 / 7 / 5
Chin Up > 6 / 5 / 3
(75) Bent Row (135) 12 / 12 / 11
Hammer Pull Up > 7 / 7 / 6

DL (225) 6 (335) 4 (385) 3 (425) 2 (335) 3
He did 5 rounds of Rack Pulls (135 + chains for noise)

(50) Seated Rope Row (70) 2 x 15
(35) DB Row (85) 2 x 10ea

(25) Standing Side Crunch (45) 2 x 12ea
(50#) 200# Bag on Box (50" ) 5 (54" ) 5

 

[rikwebb]

8-18 Boyyy (God of War)
6-7p

10 Bear Push Ups > 10 Bag Swings 50# > 15 Rapid Seated jumps 16" box x 3 round

(15) Double DB Snatch (40) 11 / 8+2 / 10
(50) Wide Lat Pull 3 count hold (140) 10 / 8 / 8+2

{No break, 3 rounds}
(20) Straight arm pulldown (60) 9 / 7 / 5
Chin Up > 6 / 5 / 3
(75) Bent Row (135) 12 / 12 / 11
Hammer Pull Up > 7 / 7 / 6

DL (225) 6 (335) 4 (385) 3 (425) 2 (335) 3
He did 5 rounds of Rack Pulls (135 + chains for noise)

(50) Seated Rope Row (70) 2 x 15
(35) DB Row (85) 2 x 10ea

(25) Standing Side Crunch (45) 2 x 12ea
(50#) 200# Bag on Box (50" ) 5 (54" ) 5

 

[Fahcough]

8-19
6:30-7:35 p

Band Front raises (red) > 8 half rep hand stand push ups > 7 Bag Pick Up (150) x 3 round

Close Grip Push Up > 20 / 16
Band Burnouts Tri pushdown > Black then Red

(15) DB Bench Fly (45) 3 x 15
(25) 1 Arm DB Snatch (65) 10 ea (85) 5 ea (100) 2 ea

Close Grip Push Up > 15 / 10
Band Burnouts Tri Pushdowns Black then Red

(25) DB Bench (55) 12 / 10 - shoulder melted
LW Cable Tri Holds (30) 12 / 12

Close Grip Push Up > 17 / 11
Band Burnouts Tri Pushdowns Black then Red

Band OH Tri Push to burnouts Black x 3
Wide MG TUT Bench (185) 8 / 8 (135 - Close Grip TUT) 12
He did 1 set of 115 and arms were jello, told him call it there and do fan bike to cool down, move some blood.

Tried to stress the triceps, been a while since felt a good horseshoe pump.

 

[Fahcough]

8-20
4:25-5:45p

20 Cross Body toe touch > 10ea OH KB Lunges (35) (20) > 10# Wall ball squats x 3

Speed C&P (95) 8 / 9 / 10 (75)
Hanging Leg Raise 20 / 20 / 16+4

Floor sit Alt DB Press (35) 10 / 7 / 7 (15)
KB Swing (70) 15 / 15 / 17 (25)

Power Clean (185) 5 (195) 3 (205) 2 / 2 (185) 5
He did (95) 5 x 5

EMOM Circuit x 5 rounds
5 Push Up > Hurdles 32"- 8" - 32" > (125#) Bag throw over both shoulders (50#) > Repeat hurdles
(this one was exhausting, was a race to catch breath & hoist bag. Finishing each round at 0:50)

Hollow Rocks with 25# plate 20 / 17+3 / 21 (10#)
Speed squats (135) 20 / 15+5 / 18 (95)

90 sec Plank

 

[Fahcough]

8-21 Sunday Sweat Shop
2:45-4:20p

12 Squat Jumps > 20 sec fan bike > 5 FG Pull Ups > 6 (125#) bag slam x 3 round

Push Up to Pull Up 8 / 8 / 12
Band Face Pulls (Black) 15 / 20 / 25

Sled Power Walk & Back Peddle Drag w/ Rope (210#) 120ft x 3 (255) 120ft (300) 120ft
Bag Slam (200#) 4 / 4 / 3 / 3 / 2 [started gassing after sled drag, quads on fire]
OHP (120) 6 / 6 / 6 (140) 5 (160) 4

Sled Rope Pull Hand over hand (300) 120ft x 2 (255) 120ft (210) 120ft
Trapbar DL (270) 5 (360) 5 (450) 5 (500) 3 [RPE 8.5-9.. had more pull power, no more air in lungs]

Lean back Hammer Pull up 2 x 10
Box Jumps (40") 2 x 6

+ 15 laps cool down in pool

And Den
7:30p
Still hyper Treadmill 20 min 3mph @ 6% incline
Starving. Weight 191

 

[Fahcough]

8-22 AMRAP blast
5-5:35 p

Reason: School meeting at 6.

Set timer at 30 min. Go

10 Push Up
10 KB Swing (70) (25)
8 Hammer Pull Up
10 Band Straight arm pull down (black)
10 Cable Tri pushdown (40)
8 DB Curls (35) (15)
10 Side to side box jumps (20")
10 decline crunches

Finished 8th round at 29:30 and cheered him through to finish. Took this opportunity to make it obvious that dad is still faster & stronger, just incase the day of status challenge was nearing. Lapped his ass in 5th round. He was hanging well through most of it, his pull up endurance bottomed out and the box jumps were making legs heavy. Never complained flexed in mirror til his forearm cramped after.

 

[Fahcough]

8-23
6-7p

12 Wall Ball Squats (10#) > 10 ea Cossack squats > 12 band face pulls > 10 KB uprow (50) x 3

OHP (120) 7 / 7 / 6 (75)
Squat (185) 8 / 8 / 8 (135)

Dip 10 / 10 / 12
Leg Press (460) 18 / 20 (570) 12 (270 x 3)

Hang Snatch (135) 7 / 5 / 7 (75)
Squat (225) 7 / 6 / 7 (135)

Turk Sit up (30 DB) 2 x 10 ea (10 DB)
Standing side crunch (45) 2 x 12 ea (20)

Low Pulley Rope Shrug w/ Pause (70) 2 x 15 (50)
Standing side fly (25) 15 (15)

(He was in gym when I got home- catching the addiction )

 

[Fahcough]

8-24
5:45-6:50p

5 Half Plank Pull Ups> 10 Ring Push Up > 10 Scap pull ups > 8 shoulder rows on bar x 3 round

Band Front Raise & Shoulder work (Red) 3 x a bunch
Cable Straight pull down Rope (50) 12 / 12 / 13 (40)

Lever arm push (90) 10 (100) 12 (115) 12 (45 x 3)
Dual DB Rows (55) 10 / 12 / 12 (30)

Lever arm pullback (90) 20 (115) 20 (135) 18 (90 x 3)
DB Bench (85) 9 / 9 / 7 (35)

T Bar Row (90) 3 x 12 (45)
DB Pullover (70) 3 x 10 (25)

Hanging Leg Raise 15 / 7+7 / 10+ 5
Push Up feet in rings knee tuck 3 x 10
** Gotta work on his core. Was struggling the warm up with plank pull ups and the ab finisher was rough. Get the newbie soreness out then start adding weight. Note to add some overhead holds. Doing well with fast pace, waiting on some ques on what movement he likes .

+20 laps pool

 

[Fahcough]

8-25
5:45-6:50p

10 Push Up to Pull Up > 12 Squat Jumps > 15 Band Upright Row (Black) x 3

Speed Cleans (135) 3 x 10 (75)
Side to Side box hop (20") 3 x 12

OHP w/ 10 sec hold (120) 4 / 4 / 3+1 (75)
Para bars L-sit Dips 7 / 7 / 5

DB Devils Press (45) 8 / 10 / 10 (15)
Cable Rope Curls (30) 3 x 12

C&P (155) 5 (185) 3 (205) 2 (205 Clean /no press) 3 (75)
Kneel KB Shovels (25) 3 x 10 ea

Banded Crunch Pull downs (Black)15 too light (purple) 3 x 25
DB Curls (25) 15 / 18 / 16 (15)

Tried to stress some core today. He absolutely hated it Half repping, holding weights in the way thinking I was gonna slow down and wait, flopping on ground or hands on knees lol . Was glorious how fast your neglected areas will fatigue your entire body. But he stayed til the end.

 

[Fahcough]

8-26


Fuck UPS. Ruined mood waiting 3 weeks for a bitch move delivering torn up repacked boxes missing half the contents. Took a diva day. Off all next week, plan on 2 - a -days so needed to recharge.

 

[Fahcough]

8-27
3:10-4:20p

10 Bear Push Ups > Banded Front raises (red) > OH Band work (red) > DB rainbows x 3

Shoulder Rows 9 / 10 / 8
Rickshaw shrugs (250) 3 x 12 (160 - 3 x 10)

Chin Up 3 sec hold at peak 3 x 5
Bag Carry (200) 60ft x 6 (50# - 60ft x 6)

typical evening lighting storm popped up, had to bring it inside.

Hack Squat (160) 3 x 20 (3x8)
12" Log C&P (140) 3 x 5 (10" log - 70lbs 3 x 5 )

Superman Planks on rings 3 x 10
Trap DL (270) 10 (360) 7 (450) 4 (500) 3 (520) 2 (160 3 x 8)

+20 laps pool

Good sets, wanted to do more out in sun but got a couple heavy sets in show how fast you exhaust when you can't recover breath. 3 generations in gym, my dad showed up. He wouldn't DL with us lol.