Goals & Gains Jungle Boogie

[Fahcough]

1-14
4:45-6p

Bags & Big Carries . Easier to push CNS on weekend

1 min fan bike x 3
Para Bars Push Ups 20 / 20 / 17 (shoulder)

Band Stretching (Red) 3 x bunch
Shoulder Rok Swings 3 x 10 ea way
Reverse Hyper (50) 15 / 15 / 20

AMRAP 1 min of Bag Over Shoulder (150)
8 / 8 / 8
[This was absolute stupidity, it's 45 seconds of not being able to breathe. You can't catch breath while bending over & bracing core and have to stop to clear the black spots that start by 3rd throw. Will not do again]

Hanging Leg Raise 15 / 15 / 15

Trap Carry
(270) 60ft x 2
(360) 60ft x 2
(450) 50ft x 6
Pause Wedge Squat (190) 3 x 10

Bag on 44" Box (200) 2 / 2
Standing Oblique Crunch (45) 2 x 20 ea side

1 min dead hang on Rings w/ 15 scapula pulls - decompression

Bonus nephew screaming at chickens

 

[Fahcough]

1-15
4-5p

Pulls & Legs --> Mid range weight w/ higher reps - avoid 2 heavy days

5 min warmup AMRAP
30s High Knees > 30s Jumping Jacks > 10 Squats > 6 Hammer Pull Up

Bent Row Sup Grip (115) 15 / 15 / 15
A2G Squat (Yukon 190) 10 / 10 (230) 10

V Grip Pulldown (140) 10 / 10 / 10
RDL (185) 10 / 10 / 10

DB Row (100) 10 ea x 3
Hack Squat (250) 15 / 15 / 15

Leg Press (340) 20 / 20 / 25
C&P (185) 3 / 3 / 3

Ab wheel rollout 30
Pull Up 15

Open Invite Inside

Spoiler

Trying to expand current knowledge and do a self challenge on creativity. If any lurkers who drift through have limited equipment / time / or just bored and want a shotgun blast routine post up or message. No guaranteed results, just entertainment. When the gym becomes a chore, you stop going.

 

[Fahcough]

1-16
3:45-5:15p

Lats , Traps , & Press - Oh My

Cable Bent Row (70) 15 (80) 15 / 15 (70x3r)
Reverse Hyper (legs only) 15 / 15 / 15

OHP w/ Band (Black) 20 / 20 / 20
Pulldowns w/ Band (purple) 20 / 20 / 20

Seated Rear Fly (90) 20 / 15 / 20 (90)
Trap Shrug (260) 10 / 10 / 11 (150)

GHD Raise 8 / 8 / 8
OHP (140) 5 (75x1r, 95x1r, 100x1r)
OHPushPress (180) 4
(200) 2
(210) 2
(220) 1
(230) 3/4 fail

Trap DL (350) 4 (400) 3 (420) 1 (150, 200x 2r)
Weighted Reverse Shrug (90KB) 12 / 10 / 10 (50KB)

Landmine Viking Press (180) 8 / 8 / 6+2 (90)
Hanging Leg Raise 15 / 15 / 15

(Boy back, been at hunting camp. Shot a good 8 pt we gonna skull mount)

 

[Fahcough]

1-17 Happy Birthday Boooyy
4:30-5p

Had to cram a fast one in, dinner at 6 . High HR explosive moves, sweat box.

AMRAP 30 min
10 Ring Push Up
1 Flying Ladder Pull Ups
2 C&P (135)
10 Hanging Knee Tuck
4 Bag Over Shoulder (150)


7th round ended at 27 min
Did 2 min of Bag on 54" Box (150) @ 6 rep

Son turned legal today. 18 years didn't take long to blow through.

 

[Fahcough]

1-18
5:30-6:40p

Legs & Bi

Up/Down 15 / 15 / 15
Cables Dual Handle Curls (30) 10 / 10 / 10 (30)

Leg Press (340) 25 / 25 / 30 (340)
Chin Up 10 / 10 / 12

Pause 2" Wedge Squat (230) 8 / 8 / 8 (140)
Cable Curl Bar (40) 12 / 12 / 12 (30)

Box Squat 16" (320) 8 (370) 5 (420) 5 (230 , 270 x 2 rep & failed, fell backwards , we laughed, 260x 3 )
DB Curl (35) 10 (40) 10 (45) 10 (25)

Split Lunge (110) 10 ea -- (Body Weight - Left knee wouldn't stop popping) 15 ea x 2 (110 & BW)
RTO Plank 3 x 1 min

Hack Squat (250) 20 / 20 / 20 (250)
Arm Blaster Curls (Bar) 20 / 18 / 20 (Bar)

** Have safety straps on rack. Looked up and he was sitting on ground with weights on straps. Said I leaned back and couldn't stop it.

 

[Fahcough]

1-19
5:30-6:35p

Core w/ Bags & Carries - heavy side

Battle Rope 3 x 1 min
OHP (Axle 90) 10 / 13 / 15 (Axle 55)

Cables - 2 handle bent row (70) 15 / 15 / 15 (70)
Yoke Carry (270) 60ft x 6 (170 x 6)

KB Swing & Press (70) 10 / 10 (90) 10 (35 x 3 rd)
Single Arm Suitcase Carry (55) 120ft x 3 ea side (55)

Yoke Carry (390) 60ft x 2 (490) 50ft x 2 (530) 50ft x 2 (opted for 100# bag carry x 6)
GHD Raise 5 / 5 / 5

Bag Over 56" Yoke (200) 3 / 3 (100 x 3 rd)
Bag on 44" Box (220) 3
GHD Sit up 25 / 25 / 25

1 min dead hang

 

[Fahcough]

1-20
6:10-7p

Tri , Chest , Cleans -- mid range weight, slight back off and full body warm up

Pec Deck (200) 15 / 15 / 10 (200)
Diamond Push Up 15 / 15 / 10

MG Wide Bench (185) 12 / 10 / 10 (135)
Bag Clean to highest hold position - 2 count and drop (150) 5 / 5 / 5 (100)

Power Clean (135) 10 (185) 5 / 5 (85 , 105 , 115)
Decline Ring Push Up 10 / 10 / 10

12" Log C&P (140) 3 / 3 / 3 (10" Log @ 70lb)
Hanging Leg Raises 15 / 15 / 15
Tri Rope Pushdown (50) 3 x burnouts (50)


Should have been an active rest much lighter day. Cut the weights and do treadmill or stretches. Body is still stressed from yesterday. All the weight felt heavy. Que the warning signs.

 

[Fahcough]

1-21
5:30-6:20 p

Bags - Moving awkward weight - Random speeds

Burpee to Bag Slam (50) 10 / 10 / 10
Bulgarian SS (BW) 3 x 15 ea

Lean Back Hammer Pull Up 12 / 11 / 10
Bag Squats (100) 10 / 10 / 10

Bag to Shoulder (150) 2 / 2 / 2
Box Jump (30") 10 (40") 10 / 10

Body Hold above Rings 40 sec / 30 sec / 35 sec
Bag on 50" Box (200) 2 / 2 / 2

Bag Gauntlet : 4 rounds
Bag to Shoulder (150) > Bag Squat (200) > Bag on 50" Box (220)


Spamming vids, working on some stuff and have to get footage to share.

 

[Fahcough]

1-22
3:35-5p

Active rest - Cardio / Core / Stretching

Treadmill 35min 3-5mph @ 8-15% inclines

Para Bars Plaunche Hold - Toes on box 90 sec / 90s / 90s
Band Pull Aparts (Red) 3 x bunch

8min Timer
Bo Staff Stretching - Shoulders, back & legs + empty Technique bar Snatch Drills

Hanging Leg Raise - Hold L-sit for 2 seconds 10 / 10 / 10
Hollow Hold 3 x 1min
Standing Oblique Crunch (45) 15 ea side / 15 ea / 20 ea

GHD Situp 15 / 15 / 15
Ab Wheel Rollout 15 / 15 / 15

 

[Fahcough]

1-23
5:30-6:50p

Traps & Pulls

Scapula Pull Ups 20 / 20 / 20
DB RDL + Shrug (50) 10 / 10 / 10 (25)

Reverse Hyper (50) 15 / 10 / 10 (50)
Bar Shrug w/ 3 count hold (235) 10 / 10 / 10 (185)

DL Warm up (225) 10 / 8 / 8 (165)
Axle Bar Pull Over (80) 12 / 12 / 15 (45plate)

Single DB OH Carry (85) 120ft x 3 ea (35)
Para Bars Shoot Through 15 / 15 / 15

Trap DL (230, 280, 320, 280 - He was excited and pumped for numbers)
(320) 5
(410) 5
(460) 3
(500) 1
(550) 1 [RPE 9.5]
Rope Straight Arm Pulldown (50) 10 / 10 / 10 (50)

Plank 2 min
1 min Dead Hang

 

[Fahcough]

1-24 Mental rest day
Worked a 12, straight to mom's bday dinner. Put in 3 miles at work, counts for something.

1-25
5:45-6:55 p

Minimal Legs / Bigger Press - more press focused but hit legs enough to get a pump

6 min warm up timer
30 sec High Knees > 30 sec Squat > 30sec Bag Slam (50#) > 30 sec Pull Ups - Repeat

Ladder Pull Ups w/ 2 Pull ups at top bar 2 / 2 / 2
High Wedge A2G Speed Squats (Axle 120) 15 / 15 / 15 (120)

Bag Squat (200) 8 / 8 / 8 (100)
Alt OH DB Press (40) 8 / 8 / 8 (25)

C&P (135) 5 (185) 3 (195) 2 (65, 85, 95)
Hack Squat (250) 10 / 10 / 10 (250)

Push Press Axle Bar (170) 3 (190) 2 (220) 1 (Straight bar 65 , 85, 105)
Ab Rollout 20 / 20 / 20
C&P with Axle bar I dropped on last press (170) 1

 

[Fahcough]

1-26
5:45-6:50p

Chest; inner squeeze focus more than press. 2ndary bag pulls and carry.

Para Bars Close Grip Push up 15 / 15 / 15
Cables Dual Handle Bent row (80) 10 / 10 / 15 (70)

Cable Chest Fly (50) 12 / 12 / 15 (30)
Bag High chest pick up (150) 8 (100x 1 rd, 50 x 2 rd)
Bag on Shoulder (150) 5 / 5

DB Incline (70) 10 / 10 / 10 (35)
Floor Lap & Lift Bag (200) 6 / 6 / 6 (150 w/ coaching)

Yoke Carry (390) 50ft x 2 (490) 50 ft x 2 ( 530) 50ft x 2 (opted for 100# bag carry, 120ft x 6)
Pec Deck (290) 12 / 10 / 10 (200)

Seated Low high fly (40) 12 / 12 / 12 (20)
Bag on 44" Box (220) 2 / 2 / 2 (150)


Quick Bags Variations and Opinions

Spoiler

Red 50 - Great all around bag. Perfect for warm ups and throws. It's semi loose, but it's better for hand grabbing.
Hussell 70 - Garbage. This thing is awkward in all the wrong ways. Hardly use it, doesn't work for cleans or shoulders or pressing. It's just stupid. Might would serve a purpose if it was 170lbs for carry but it's too light to bother.
Black Oval 100- Mixed feelings. The weight is perfect for clean & Press. The oval shape allows cheating for Shoulder work, you can literally roll it up your chest. It never forms a ball so you shift it around while mid movement.
Most common Ludis 150 - Love this thing. Would have an entire set in increments of 25. This cylinder shape has the best feel of all.
Egg with handle 200 - Grew to like this one. Its overstuffed fat ass was a hard beginners curve but after some hard fought lessons, it's supposed to look like that. Best for squeeze work and heavy heaves. The handle only gets used to drag it out the way, never for between leg walks.
Slosh Army green 220 - Still fighting with packing or taping this one into a solid form. It moves entirely too much for lapping. It's like trying to pick up a beach towel full of sand. Will put 2 entire rolls of tape around it soon, it busted my spider latching in 1 session. Once she's tight, will be getting much more use in carries

Probably should have put this in the forum under the Sandbag thread but that place is so fucking dead, this is for my tracking

 

[rikwebb]

1-26
5:45-6:50p

Chest; inner squeeze focus more than press. 2ndary bag pulls and carry.

Para Bars Close Grip Push up 15 / 15 / 15
Cables Dual Handle Bent row (80) 10 / 10 / 15 (70)

Cable Chest Fly (50) 12 / 12 / 15 (30)
Bag High chest pick up (150) 8 (100x 1 rd, 50 x 2 rd)
Bag on Shoulder (150) 5 / 5

DB Incline (70) 10 / 10 / 10 (35)
Floor Lap & Lift Bag (200) 6 / 6 / 6 (150 w/ coaching)

Yoke Carry (390) 50ft x 2 (490) 50 ft x 2 ( 530) 50ft x 2 (opted for 100# bag carry, 120ft x 6)
Pec Deck (290) 12 / 10 / 10 (200)

Seated Low high fly (40) 12 / 12 / 12 (20)
Bag on 44" Box (220) 2 / 2 / 2 (150)


Quick Bags Variations and Opinions

Spoiler

Red 50 - Great all around bag. Perfect for warm ups and throws. It's semi loose, but it's better for hand grabbing.
Hussell 70 - Garbage. This thing is awkward in all the wrong ways. Hardly use it, doesn't work for cleans or shoulders or pressing. It's just stupid. Might would serve a purpose if it was 170lbs for carry but it's too light to bother.
Black Oval 100- Mixed feelings. The weight is perfect for clean & Press. The oval shape allows cheating for Shoulder work, you can literally roll it up your chest. It never forms a ball so you shift it around while mid movement.
Most common Ludis 150 - Love this thing. Would have an entire set in increments of 25. This cylinder shape has the best feel of all.
Egg with handle 200 - Grew to like this one. Its overstuffed fat ass was a hard beginners curve but after some hard fought lessons, it's supposed to look like that. Best for squeeze work and heavy heaves. The handle only gets used to drag it out the way, never for between leg walks.
Slosh Army green 220 - Still fighting with packing or taping this one into a solid form. It moves entirely too much for lapping. It's like trying to pick up a beach towel full of sand. Will put 2 entire rolls of tape around it soon, it busted my spider latching in 1 session. Once she's tight, will be getting much more use in carries

Probably should have put this in the forum under the Sandbag thread but that place is so fucking dead, this is for my tracking

Just in case for future reference, i've seen the Cerberus 2.0 Sandbags very heavily recommended just in case you ever need to replace to add to the collection.

 

[Fahcough]

Just in case for future reference, i've seen the Cerberus 2.0 Sandbags very heavily recommended just in case you ever need to replace to add to the collection.

Those things are beautiful If you can use such a word to describe a bag.
Only ever hear great feedback on them. That's from strongmen and groups moving 250-400lbs so you know they hold up. But that price..... gonna be a gift request or a tax return splurge.

Life goals is to have both of these units on my shoulders.

 

[Fahcough]

Fri 1-27 Push to Puke
7:05-7:40 p

Very active recovery day. Intensive cardio beyond comfort.

Complete for time:
40 Box Jumps (30")
40 DB Snatch (70) (25)
2 min Fan Bike
40 GHD Situp
40 Hang Clean (95) (55)
40 Toes to Bar
40 KB Swing (50) (35)

Boy Time: 19:55
Old Man Time 21:10 - Toes to bar smoked me, dropped to reset about 10 times. Everything else was a hard grind of nasty reps. Toes was just humility, couldn't get feet to chest for 2 reps after 15.

And then:
Plank 3 min
Shoulder Taps 1 min
Side Plank 1 min ea side

 

[Fahcough]

1-28
2:25-4p

Legs, Bigs & Bags - Slept well, have reserves to move some weight today.

Yoke Carry (170) 120ft to 4 Bag Over Bar (100) to 100ft sprint x 5 rounds

Yoke Carry (390) 60ft x 2 (490) 50ft x 2 (530) 50ft x 2
Wedge Squat (275) 10 / 7 / 6

Leg Press (340) 20 (520) 8 / 10 / 10
Bag Over Bar (200) 2 / 2 / 2

Lunges 200 ft
Bag Carry (150) 60ft x 2
Push up on bag to Bag Squat to Over shoulder (150) x 6

Time - Kid wanted to go to park. Felt like alot more volume. Guess bc big moves were taking longer rest to go again. Beautiful day, couldn't stay inside.

 

[Fahcough]

1-29
3:40-5p

Hams / Pulls / Bi - Targeting with reps at 70-80% range

Reverse Hyper (50) 15 / 15 / 15
Wide Lat Pull (140) 10 / 12 / 10

RDL (135) 15 (225) 10 / 10
[Cable tower] Bent Lat Pull - Single arm (70) 15 ea (80) 12 ea (90) 10 ea

GHD Raise 7 / 7 / 6 & a fail
Bag Rows - Pull to chest from floor (150) 10 / 10 / 10

DL (315) 7 (365) 4 (405) 6 (405) 3
[Cable tower] Standing Row - Dual handles from hip height (60) 12 / 15 / 20

Curls (65) 10 / 10 / 10
Band Pulldowns (Purple) 20 / 20 / 25

GHD Situp 15 / 15 / 15
Seated DB Curls (25) 12 / 12 / 12

1 min dead hang + 3 min foam rolling

 

[Fahcough]

1-30
5:10-6:30p

Recovery via core warm up & light Tri work

Treadmill 35 min 10-15% incline @ 3-5 mph

2 min Plank x 3
Rope Pushdown w/ 3 count hold (50) 13 / 12 / 15

Standing Oblique Crunch (45) 25 ea side x 3
Fat Bar Pushdown (60) 12 / 12 / 12

Hanging Alt Knee Raises 20 / 40 / 34+6
Reverse Superman 10 / 10 / 10

3-1-3 Tempo Dips 7 / 6
Ab Rollout 20 / 20
Pulley Overhead Bar Tri Push (50) 16 / 10

 

[Fahcough]

1-31 Resolution cheats
5:30-6:40p

Legs & Traps 50/50 with moderate weight and more reps

Hands on feet - walk hands out - do push up - walk hands back 10 / 10 / 10
1 min Timer : do 5 sec of high knees - squat jump - repeat x 3

OH Bar Squat ( Bar) 12 (65) 12 / 12 ( Bar x 3 rd)
Deadstop KB Swing / Press / Hold for 3 count (50) 10 / 10 / 10 (35)

RDL w/ Trap Bar (150) 10 / 12 / 12 (150)
Leg Press (430) 15 / 15 / 15 (250 x 2 rd, 340 x 1 )

Trap Shrug (150) 20 / 20 / 20 (150)
Wedge Squat (230) 8 / 8 (280) 5 (140 x 2 rd , 190 x 1)

Hack Squat (250) 10 / 10 / 15 (250)
OH Bar Shrug (120) 10 / 12 / 12 (55)
Glute Bridge w/ Sandbag (100) 15 / 15 / 15 (50#)

Boring Diet shit

Spoiler

BW 193lb after supper and gallon of water in gym . It's very slowly dropping . Breakfast and lunch cleaned up - haven't been slacking. Still weak post supper. Will eat a high protein / no carb supper and fn starving an hour later. Sneak back in for huge bowl of cereal. Currently fighting craving, have a handful of crackers in greek yogurt instead.

Main underlying problem still a problem, keep pushing body towards a strongman style of lifting and eating then getting pissed calisthenic results aren't showing. Ah well, body decided thic & happy is better for survival. Next month is tomorrow, grab these goals by the nuts again. Damn it, weight moves easier with a power belly to push it

 

[Fahcough]

2-1
5:25-6:50p

Cleans, Carry & Press roulette

Burpee to Bag Slam (50) 10 / 10 / 10 (50)
Dual Band OHP from pegs (Black) 3 x burnout reps

Single DB Snatch (70) 5 ea (90) 5 ea (100) 3 ea (35 x 3 rd)
Bag Carry (200) 60ft x 6 (150)

Power Clean (135) 5 (185) 3 ( 205) 3 (85 x 2 rd , 105 x 1 )
Trap Carry (270) 120ft x 3 (200x 2 rd , 270 x 1)

12" Log C&P (140) 3 (160) 3 (180) 3 (190) 2 Clean 1 Press (10" log @ 70lb x 3 rd)
Hanging Leg Raise 10 / 12 / 12

Ab Rollout 20 / 20 / 20
Suitcase Carry (50KB) 120ft x 3 ea side (35KB)