Goals & Gains Jungle Boogie

MilkManUK said:
That's awesome!
I went to the UK Arnold Classic this weekend and came home with a freebie Arnold's water bottle. My youngest son loved it so it's now his school water bottle!
Click to expand...
You have to teach him the bicep flex when he's drinking from it, may come home with 3 girlfriends. Will take any time and memories right now the way time is speeding up.
 
9-27
6-6:45p

Wedge Goblet Squat (50 KB) 3 x 10 (35KB)
Lay Down / Get Up 3 x 10

Bulgarian SS (50) 3 x 10 ea (BW)
Hyper Ext 3 x 12

Seated Incline Pulley Fly (50) 15 / 14 / 10 (25)
Lat Pull - Wide (140) 15 / 15 / 11

Hanging Leg Raise 3 x 12
Dips 10 / 10 / 9

Shrug (160) 3 x 15 (135)
12" Log C&P (140) 3 x 5 (10" log 70#)
 
9-28
5:50-6:45p

Deep hold Para bar Push Up 3 x 12
Hammer Pull Up 10 / 9 / 8+2

Squat (225) 7 / 7 + Chains 8 (135)
Svend Press (25 KB) 18 / 20 / 20 (20 KB)

OH Bar Hold w/ High Knees (135) 3 x 20 (80)
Bear Push Up 3 x 10

Yoke Carry (350) 60ft x 6 (170 yoke)
MG Bench Wide & Mid (205) 10 / 8 / 8 (95)

Single Arm KB Snatch (50) 10 ea / 10 ea (70) 5 ea ( 25)
GHD Sit Up 12 / 10 / 12
 
9-29 Early Session
12:45-1:35 p

45 min circuit - minimal rest

30 Sec Fan Bike
3 Log C&P (140)
5 Hang Snatch (135)
7 KB Goblet Squat (90) - After 4th round this turned to KB Swings (90)
7 HPND (100)
7 GHD Sit Up
7 Lat Pull (160)
7 Dips

Ended 7th round with 1:50 left on clock. Did Shoulder Rok Swings for end time.

+ 15 min swim

This was supposed to be low effort session 1 of 2 today. Was going to do a 6pm one with booyyy, this circuit ended up kicking ass and wasn't recharged for another go.
 
9-30 Part 1
12:30-1:45p

**Outside session**

KoT Lunges 120 ft x 3
Scapula Swings and pull ups x 3
Decline Ring Push Up 3 x 12

Uneven KB carry (70# & 90# ) 120ft x 6
A2G box jump (30") 12 (40") 9 / 8+ 2 straight jump

Hack Squat (270) 3 x 10
OHP (135) 3 x 5

DL (245) 10 (335) 5 (385) 3 (405) 2
GHD sit up 15 / 15 / 20 / 20

Yoke (350) 60 ft x 6
DB Curl & Press (25) 10 / 12 / 12

Standing side crunch (45) 3 x 15 ea
KB Swing & Press (50) 15 / 15 / 10+5

+ 10 min swim


Part 2
2 hours at park. Trail walks, playgrounds, monkey bars, pull up bars, acting a fool with kids.
 
10-1 Sat
5:15-6:30p

Decline Para bars push up 4 x 12
Sled Back Pedal drag (210) 60ft x 8 (He did same sled weight)

Sled Rope pull hand over hand (210) 60ft x 6 (same weight)
Dual Rope Pull Ups 10 / 7.5 / 6

90 degree seated cable fly (50) 10 / 12 / 13 (30)
Bag Carry 15ft and drop, pick up and repeat (150#) 120ft x 3 rounds (50#)

Box Jump (40") 3 x 10 (30")
KB Swing (90) 20 / 16+4 / 25 (45)

Band assisted GH Raise 5 / 7 / 7
Tbar Row (100) 12 / 12 / 11 (45)

1 min hanging leg raises

+10 min swim
 
10-2
3:30-4:40p

Face Pulls on Rings 12 / 12 / 10
Dips 10 / 10 / 5

Close Stance A2G Squat (130) 12 / 12 / 18
Shrugs (160) 15 / 15 / 23 (Axle 80)

Trapbar Carry (270) 60' x 2 (360) 60' x 2 (410) 60' x 2 (160 x 4 rounds. 210 x 2 rounds)
Reverse Grip Deep hold para bar push up 20 / 17 / 20

Squat (225) 6 / 6 (275) 6 (135 x 3 round)
Bag over 56" Yoke (150#) 3 x 5 (100#)

Hang Snatch (135) 3 x 5 (80)
3-1-3 Tempo GHD Sit Up 12 / 15 / 13

Band stretching

+5 min pool - water temp has dropped into hard nipples range

He wanted 270 on a trap carry but couldn't stay braced trying to lift it to walk. Offered my belt but his 28-30" waist, it just sat on hips at full tight. I know what he's getting for Christmas. Ready to add weight to squats, finally moving a plate with form.
 
10-3 It's Over Your Head
5:50-6:35p

DB Devils Press (30) 12 / 12 / 15 (15)
Assisted Pistol Squats 3 x 10ea

Snatch & Hold OH 10 sec (135) 3 x 3 (80)
Band Assist GH Raise 7 / 5 / 7

KB Swing & Press (70) 12 / 12 (90) 10 (35 )
Side Plank Crunches 3 x 12 ea

Single DB Squat & Press (35) 3 x 7ea (15)
Dual KB RDL (70) 10 / 12 / 12 (45)

21 (bar) 1 / 1 burned out
Negative curl 5 count (bar) 6
DB Curls to outside (15) 10 / 6
TuT Curls (15) 10
 
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10-4 Good buddy
5:35-6:35p

Dual DB Squat & Press (25) 3 x 10 (15)
From standing Ring Push Up 3 x 12

Yukon Bar Bench (190) 7 / 10 / 8 (100)
Leg Press (470) 16 (560) 13 (650) 12 (250 then 360 x 2set)

Single DB Snatch (60) 3 x 7ea (25)
Bag on 54" Box (150) 3 x 6 (100)

GH Sit Up w/ 10# med ball 3 x 12
Seated Low/High Row (30) 3 x 12 (15)

DB Pullover (65) 10 / 11 / 12 (35)
Straight Arm Pulldown (50) 12 / 11 / 16
DB Shrug (65) 3 x 15 (35)

+10 min cool plunge swim - since the temp dropped able to hold breath longer under water, weird.
 
10-5
5:45-6:45p

Seated Pushdown (280) 15 / 20 / 18 (210)
GH Situp Oblique twist 3 x 12

Yukon bar squat (230) 8 (280) 6 (320) 5 (340) 3 (360) 2 -1 Fail (140 x 3 set)
Flat Bench DB Fly & Press (40) 3 x 12 (15)

Bag on 48" Box (200) 3 x 3 (100x 2 round then 150 ! Finally realizing he's sandbaggin - no pun)
Pulley Face Pulls (30) 15 / 18 / 20

Tri Bar Pushdowns (40) 3 x Burnout
Single DB Leaning Side Fly (25) 12 ea / 12 ea / 10 ea

DL (225) 10 (315) 5 (405) 4 (135 x 3round - back tight, no weight increase)
Dips 7 / 10 / 18

+5 min swim
 
10-6
5:25-6:40p

10 Squat Jumps > 8 Hammer Pull Up > 8 Double Box Jump (30") x 4 rounds

Dual DB Snatch (45) 10 / 10 (50) 10 (15s)
Step Back Lunges (140) 3 x 10ea (100)

Wide Lat Pull (160) 12 / 10 / 9 (140)
Bear Push Up 3 x 12

12" Log C&P (140) 3 (160) 3 (170) 3 (10" log - 70 x 2 / 80 last set)
Band Stretching / pulls (black) 3 x bunch

Hanging Oblique Crunches 3 x failure
Bag on 50" Box (200) 3 / 1 ... Drop to 40" box 2 / 3 ... it got heavy. (100 x 2set / 150 last set)

+ 5 min swim
 
10 - 7 Friday
6:50- 7:35 p

Lay Down / Get Up & Jump 3 x 10
Pause Para bars Push Up 3 x 15

MG Bar Bench (205) 5 (225) 5 (245) 4 (255) 2 (205) 5
Standing oblique lean (45) 5 x 10 ea side

Leg Press (560) 8 (650) 7 + sleeves (740) 6 (790) 5 (810) 5
Dips 5 x 5

TnG DL (225) 5 (315) 5 / 5 / 5 / 5
GH Sit up 5 x 10

+ 5 min band stretching / pulls

Had small window to get it in quick. Did a shake up routine to break the robotic pace have been on. Explosive power style. 5x5 platform but go fast, only break is changing plates.
 
10-8
3 - 4:15p

3 Push Up into 1 pull up 3 x 10
A2G Pause Squat (Axle 130) 3 x 10

1 Knee KB Shovel & Press (25) 3 x 10ea side
GM (100) 3 x 12

OH Bar Hold w/ High Knees (150) 30 (170) 30 (190) 22 - lost balance and dropped weight
Pulley Dual Handle Bent Row (70) 15 / 16 / 20

Single DB Snatch (70) 7 ea (85) 5 ea (100) 2 ea
GH Sit Up 3 x 20

Straight Arm Pulldown (70) 12 / 15 / 12
Seated Incline Cable Fly (50) 12 / 12 / 12
 
10-9
3:45-4:50 p

RTO Ring Push Up 4 x 10
KB Suitcase carry (50) 120ft x ea side x 4

Trap Bar Carry (270) 120ft (360) 60ft x 4
Ring Dips 8 / 9 / 10

Box Squats (230) 9 / 9 / 10
Chin Up 3 x 10

Trap bar Shrugs (270) 12 / 12 / 9+2
Dual DB Pullover (35) 13 / 11 / 9

Power C&P (135) Elbow pain check X - nope - deep pain inside elbow still there

Standing Side Fly (15) 3 x 12
21 (Bar) 1 / 1 Only managed 5s instead of 7s on last set

Hanging Leg Raise 12 / 15 / 15
Banded OHP (Black) 3 x burnout
 
10-10 Push/Pull
12:25-1:55p

Reverse Grip Para Push Up 3 x 15
Sup Grip Pulley Row (50) 20 (60) 15 / 16

Incline DB Bench (70) 10 / 10 / 11
Bent Row (135) 12 / 12 / 14

1 Arm DB Row (100) 7ea / 7 ea / + straps 11 ea
Dips 12 / 15 / 15

90 degree Seated low high row (30) 15 / 17 / 13
V Grip Lat Pull (140) 9 / 10 / 7

DB Fly & Press (45) 10 / 10 / 7
Dual Handle Straight Arm Pulldown (40) 14 (50) 15 / 14

DL (225) 5 (275) 5 (315) 5 (365) 5
Pulley Chest Row (30) 13 / 12 / 13 / 15

HPND (50) 20
Band Stretching (black) 5 min

Took the week off to get house shit done. Had extra clock to focus on Time under tension and full RoM movements. Bunch of pause and deadstop work. Amazing how much deeper it works than speed reps. Heart rate stayed much lower and wasn't pouring in sweat but pump was full and feeling connections,
 
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10-11

Treadmill 55 min 3mph @ 4% incline

Had some Georgia friends staying over a few days. Couldn't get to gym. They put on Dahmer so I walked while they watched.

+ an hour baseball game kids vs adults at park.
 
10-12
3:10 - 3:45p

Wide Lat Pull (140) 15 / 12 / 11+4
Reverse Grip Para Push Up 3 x 20

Plank on Rings - Slowly trying to hold a crucifix 3 x 30 sec
Wide MG bar Bench (185) 3 x 8 w/ pause

Reverse Plank on Para Bars (tri focus) 3 x 1min
Assisted GH Raise (Black band) 3 x 6

DB Fly & Press (45) 10 (50) 8
Banded Front Raise & Stretching (Black) 2 x bunch

Called it, was coughing like crazy and had to grab inhaler. Fk the weather changing
 
10-13 Active Deload & Stretching
Lift Time 2:15-2:55 p

Before lift Treadmill 55 min 3mph @ 5% incline

RTO Ring push up 3 x 12
3-1-3 Tempo Chin Up - 5 - tone it down
Lean Back pull ups 8 / 10 / 9

Band Pull Apart (Red) 3 x a bunch
Hollow Hold 3 x 1min

Single KB OHP (35) 3 x 10 ea
Banded GM (Black) 20 (purple) 20 / 15

Dips 2 x 10
Hanging Knee Tuck hold 2 x 30sec

DB Curls (35) 2 x burnout
Tri Pushdown Rope (40) 2 x burnout

Very low effort day. Sinuses in overdrive, tried not to overheat and let body rest, not stress muscles. But warming up feels better than sitting on couch.
 
10-14 Day of the Dead
Lift Time 1:20-2:20p

Before lift Treadmill 45 min 3mph @ 4% incline
Plan: Do TnG deadlifts between every single set

Seated Cable Fly (50) 12 / 12 / 15
DL (225) 3 / 3 / 3

Straight Arm Pulls on Rings (Pullback from Superman Hold) 8 / 12 / 12
DL (225) 3 / 3 / 3

GH Raise 5 / 5 / 4+1 fail
DL (275) 3 / 3 / 3

Band Pulldowns (Purple then Black) 3 x burnout on both
DL (275) 3 / 3 / 3

Hammer Pull Up 8 / 7 / 8
DL (315) 3 / 3 / 3

Bent Pulley Row Dual Grips (60) 3 x 15
DL (315) 3 / 3 / 3

DL (365) 7
DL (385) 5

Lat me tell you , shit felt good
Weight: 189
 
Oct-15th 'Nother10
5-6p

Plan: Do 2 Squats after every single set, add 10lbs each round.

Rings Superman into Crucifix Hold 3 x 10
Squat (135) 2 (145) 2 (155) 2

KB Swing & Press (70) 10 / 10 / 12
Squat (165) 2 (175) 2 (185) 2

Primal Squat Jump 3 x 12 ... also did 40ft walks in Primal stance , fuggin hips on fire.
Squat (195) 2 (205) 2 (215) 2

GH Sit up 3 x 15
Squat (225) 2 (235) 2 (245) 2

Push Press (170) 4 (190) 3 (210) 2 (150) 4
Squat (255) 2 (265) 2 (275) 2

Squat & Press (150) 3 x 3
Squat (285) 2 (295) 2 (305) 2
(315) 5

+ 5 min pool
 
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