Goals & Gains Jungle Boogie

6.12
5:35-6:05p

Controlled Speed - Timer running, get it done, don't gas out.

Dual Box Jump (30" x 30") 3 x 10
Quake Bar OHP (45KB) 3 x 7

Box Side to Side Hop (20") 3 x 10
Hand stand Push Up 3 x 5

Hang Snatch (95) 3 x 7
Toes to Bar 3 x 10

C&P (115) 3 x 7
GHD Sit up 3 x 15

DB Devil's Press (45) 3 x 8
Band + Bo Staff Anti Rotation Leans (Black) 3 x 5 ea side

Time 26 m 30 sec


+ 10 min Bo staff & Band stretching & cool down laps in pool


When it occurs to you the kids is grown folk and could possibly leave the house any time in the near future and you'll lose a workout buddy. You make em get some grinders in so they have stories to tell doing squat rack curls at a new gym.
Getting old sucks. Mash up fun to look back on.
 
6.13
5:55-7p

Core mostly

Push Up & Box Jump (30") 12 / 15 / 15
Uneven DB Press (50) 10 right 7 left / 10R 8L / 10R 6L .... there is an imbalance

Speed Rope 100rep / 100 / 150
Hack Squat (160) 20 / 20 / 20

OHP Quake Bar (25KB) 15 / 20 / 15
Pipe + Band Oblique Twist (Black) 3 x 10 ea side

BP (205) 5 / 5 / 5
Trapbar DL (330) 5 / 5 / 5

OH Quake Bar hold (25KB +20KB) 1 min / 40 sec / 35 sec
Ring Dips 10 / 8 / 5

Hanging Leg raise 10
Lying Bench leg raise 10

+ 15 min swim
 
6.14
5:25 - 7 p

Working on small changes in form on cleans - cool down day

Treadmill 20 min 3.5mph @8-12% incline

Push up to Pull Up 10 / 10 / 10
Quake Bar Front Squat (25+20KB) 10 / 10 (25+45KB) 10 (25+45+20KB) 5 / 5 / 5 .... dialed that fucker in and got it under control

Trapbar RDL (160) 10 / 10 / 10
Quick Snap and Dipping under bar (115) 5 / 5 / 5

Wide stance squat (205) 7 / 7
Push Jerk (205) 1 - way too heavy for today
Swap to OHP (115) 7 / 5

Diamond Push up on box 12 / 11 / 10
Up/Downs 12 / 12 / 12

Slow step - by - step Clean & Press (135) 5 / 5 / 5
EZ Curl + 3 second hold (65) 10 / 10
Straight curls (65) 10
 
6.15
6:15-7:30p

Forearms & bis

Squat (230) 5 / 5 / 5 / 10 .... no these aren't forearms or biceps, but warming legs up gets blood moving everywhere
Axle Bar Hold (170) 45sec / 30 s / 30 s

Hack Squat (270) 10 / 10 / 10
Cable Curls (40) 15 / 15 / 15

Plaunche Plank 3 x 90 sec
DB Preacher Curls on Incline Bench (25) 3 x 15 ea

Side Box Hops & Burpee (20") 3 x 10
Forearm DB Curls (40) 25 / 20 / 15

Box Jump (40") 3 x 10
Forearm Bar Curls (135) 3 x 12

Handstand Push Up 10 / 6 / 10
Reverse Grip Curls (65 EZ bar) 3 x 12

+ 5 min swim
 
6.16
6-6:50 p

Side Chic Day - playing around with some strange that sounded fun

Dual Rope Pull ups 3 x 10
Decline Push up 3 x 15

Quake bar Incline BP (45KB) 3 x 10
KB Squat Jumps (50) 3 x 10

DB BP (85) 8 / 7 / 8
Pull Up & Pause 8 / 8 / 8

Cable Fly - Chest high (60) 3 x 15
Squat (230) 7 (280) 7 (320) 7

Handstand Push Up 3 x 5
Hang Snatch (115) 5 / 7 / 7

+ 5 Min swim - I can't do butterfly strokes. Elbows never leave the water from shit rotation

[Completely unrelated but had a light bulb DiY moment in the pool. This is a marker to remind me to remember it. PVC pipes needed]
 
6.17 Sat
4:25-5:45p

Outside in heat wave . Full body work

FG Ring Pull Up 3 x 6
Deadstop RDL (185) 3 x 10

Bag Slam & Burpee (50) 3 x 10
Hack Squat (270) 3 x 15

Quake Bar OHP (45KB) 3 x 7
DB Uneven Carry (50) 3 x 100ft ea side

Log C&P (140) 3 / 3 / 4
Lay down/ get up & Box Jump (30") 5 (40") 5 / 5 / 5 / 5

DB Snatch (85) 2 x 2 ea side
Speed Rope 2 x 100 rep

+ 5 min swim


Round 2
8-9p
Hour swim
 
6.18 Father's Day
4-5:30p

Back day with the Boy - Got your back homie

Backwards Sled Drag w/ Rope (210) 3 x 100ft
OH Quake Bar March (25KB) 3 x 1 min

Hand over Hand Rope Sled Pull (270) 3 x 100ft
Seated Cable Row (120) 3 x 10

Straight Arm Pulldown (50) 3 x 12
1 Arm DB Row (100) 3 x 10 ea

Dual KB Flow - Push up > Renegade Row > DL (45KBs) 3x 8
Bag on Shoulder (175) 3 / 3 / 3 / 3 / 3
1 Arm KB DL (90) 10 ea side

Handstand Push Up 5 / 5 / 5
Trap Bar DL (320) 5 (410) 5 (500) 2

+ 20 min Swim
 
6.19
5:15-6:20p

Shoulders / Legs & stupid bags

Para Bars Push up & into handstand (just upright, no holding) 3 x 10
Quake Bar Front Squats (45KB) 3 x 12

Cable Tower Front Raises (10) 3 x 15
Squat (190) 10 (230) 10 (280) 7+3 more

Quake Bar OHP (25KB +20KB) 6 / 6 / 6
Bench Squat (320) 7 (370) 7 (410) 5

For Time (fkin Deadshots idea) 30 Over the Shoulder Bags (150) 6 ... kiss my ass, was gasping for air.
Started over (100 Bag) 30 complete 4 min 20 sec

Standing Single DB Press (50) 3 x 5 ea side
Banded Oblique Twist (Black) 3 x 5 ea side

Abs - 3 min toe touches & lying leg raises

+ 15 min swim
 
6.20
5:45-6:45p

Shoulders / Legs & Stupid Bags v.2 - Multiplier day x high reps

OHP Quake bar (25KB) 3 x 15
Squat (140) 3 x 20

Bent Row (135) 15 / 15 / 17
Bulgarian SS (BW) 3 x 20 ea side

Clean & Press (135) 5 (185) 4 (205) 2
Lunges 3 x 15 ea

Bag on Shoulder & Squat twice (175) 3 x ea side
GHD Raise 3 x 8

Power Clean (215) 2 / 1 / 1
Tri Pushdown Fat Bar (50) 25 / 25 / 10+5+5+5 ... grinder

Hands out front tricep pushups 3 x 15
Long Pause 2" Wedge Squats (230) 3 x 5 [Triceps were cramping, could not hold bar anymore]

+5 min swim

Whiny notes
The tighter the damn form gets on cleans, the lower my max goes. Makes no sense. Bad form could muscle 2 plates over head, now drilling the motion that would be RPE10 to make it happen. Oddly enough the 185 range is flying up, much smoother than just jerking it off the floor and getting under it. It's popping off the hip. Add some 10s and it feels like 315 on the bar. Trust the process I guess. Watching girls do more weight
 
6.22
5:25-6:40p

Lil legs, lil chest, bit o core.

Quake Bar BP (45KB) 15 (45+25KB) Shaky 7 / Wobbly 7
Front Squats (135) 10 (225) 4 / 5
GHD Situp 15 / 15 / 15

Incline DB BP (85) 7 / 6 / 7
Belt Squat (270) 20 / 20 / 20
Dual Box Jumps (30" x 30") 12 / 12 / 12

Push Up to Pull Up 10 / 10 / 10
Squat (230) High bar 7 (280) low bar 7 (320) low bar 7
Side Plank Crunch 3 x 12 ea side

Clean, Press & Hold 5 sec (185) 2 / 2 / 2
Trap bar Shrug (160) 20 / 20 / 20

+ 5 min swim
 
6.23
5:30-6:15p

Kinetic dick fuckery. It's Friday, just wanted to lift - no grand plan

DB Fly (35) 15 / 15 / 15
Quake Bar (20KB) Hold it at hips like you're curling and squat without the bar moving. 8 / 10 / 10

Dual cable tower - 2 hand pulldown (100) 12 / 15 / 15
Quake Bar OH Tri Ext (20KB) 20 / 20 / 20

Straight Arm Pulldown (70) 10 / 10 / 10
Quake Bar Curls (20KB) 10 / 12 / 12

Bag on Shoulder (150) 3 x 1 left & right
Hand stand push up 7 / 5 / 5
Gorilla Row (45KB) 12 (70KB) 10 / 10

+ 15 min swim
 
6.24 Go Tigers ! Up 1-0 CollegeWS
2-3p

Outside Party - Rest time was cut shorter than intended. Storm was a coming

OHP Quake Bar (25KB) 20 (25+20KB) 7 / 7
Trapbar RDL (160) 3 x 12

Trapbar Carry (270) 3 x 100ft
Banded Front Raise (Black) 3 x 12

Trapbar DL (360) 5 (450) 4 (500) 2
Pec Deck (250) 12 / 15 / 15

Log C&P (160) 2 / 2 / 2
Pull Up 5 / 5 / 5

Jump Muscle Up (Bar at 65") 10
DB Snatch (70) 5 ea side
Standing Oblique Crunch (50KB) 15 ea side
Single OH KB Hold (50) 1 min each side


Bengal bats on fire in extra innings
giphy.gif
 
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6.25
11:30a
Treadmill 25 min 3.5mph @ 6% incline

1:20- 2:45p
Core / Bags

Cable Front Raise - Dual Handle (10) 20 / 20 / 20
Quake BP (45KB) 15 / 15 / 20

Bag Hold (175) 3 x 1 min
Up / Down & Pushup 10 / 12 / 15

KB Snatch Squat (50) 3 x 5 ea side
Oblique Band Twist (Red) 10 / 15 / 15

Pushup to Bag Over Shoulder (150) 3
OH Quake Bar Hold (45KB) 3 x 45 sec

Bag Pick up (250) 0 - couldn't hold it (220) 3 / 3 / 3
Tri Pushdown (70) 13 / 10 (50) 20

Bag Gauntlet x 3 rounds
Press & Slam (100)
On Shoulder (150)
Over Shoulder (175)
On 48" Box (200)

+ 10 min swim
 
6.26 National Champs! Go Ti'gas
5:40-6:45p

Lats & Forearm

Jump Rope 1 min x 4
5 Pull Up & 5 Toes to Bar x 4

KB Jump Squat (70) 10 / 10 (90) 10
OH Quake Bar Lunges (25KB) 3 x 5 ea side <--- those suck , will do again.

Inverted Ring Row 3 x 12
Sup V-Grip Pulldown (120) 3 x 10

Seated Cable Row -Dual Handle (120) 3 x 10
Dual Rope Pull Up 3 x 5

DL & 5 Second hold (225) 5 (315) 5 (405) 4
Bag on Shoulder (150) 3 x 1 ea side

Band Pulldowns (Purple) 3 x 15
Forearm Roll up (35KB) 4 / 4 / 4
Cable Curls (40) 10

+ 5 min swim


Sometimes you fuck around and get it right, this one filled the back wings and still feeling it 2 hours post.

*** Diet notes. 30 days til beach. Need to tighten the p and say no to food. Should be able to shed 5-10 lbs by end of July.
BW: 189 average. Floats 187 to 192.
 
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6.27
5:25-6:15p

The suck. Quick bags.

Quake Bar OHP (45KB) 3 x 8
Box Jump (30") 10 (40") 10 (44") 6

For Time: 5 rounds
Bag on 60" Box (150) 2
Squat (230) 5
7 min 40 sec

Bear Push Up to handstand 3 x 10
Quick Cleans (155) 3 x 7

For Time: 5 rounds
Bag Over 60" Bar (100) 2
Oblique Knee to Elbows 10 ea side
3 min

Quake Bar hold OH (45KB) 1 min
Leg Raises 1 min

+ 5 min swim

Bulking going great, able to eat entire family size Digarno pizza solo. SMH
 
Poon Goon said:
Getting your money's worth out of that quake bar. Seems like a perfect fit for your style of workout.
Click to expand...
I could info-mercial the hell out of this thing. It is a fit for any style of workout, the versatility is crazy. One thing I learned immediately is how humbling it is. Do not get caught up in numbers because it will literally throw you around the room or make you slam the bar on your own stomach. The absolute core destruction and stabilization it take to hold it steady is comical. It's like doing a plank on a rubberband. You think you're comfortable & have it under control and your body makes 1 sudden twitch; the weight gets ADHD pulling and pushing you at same time. The how to vids range from recovery rehab to elite powerlifter warm ups. But I've only watched a handful of them just to get ideas.

Overheads feel like holding a crunch at peak and not relaxing.
Pressing absolutely makes you dial in your form staying tight and engaging in correct order, no push pumping cheat reps or it will Looney Tune your ass because it may go up, but the weight is coming right back down with the jiggle wiggle crew.
Front squat has shown I did not brace my core when doing these, never had 3 days ab soreness after squatting.
BP is hilarious on 1st attempt. After it lets you know your teeth and nose are not in safe hands until you control it.
Basic curls and tri presses are beginner friendly. Rows were pretty typical.
Will try single hand OH work soon, centering your balance is a bonus learned really fast.
Would not recommend cleans LOL, that shit was stupid and scary. Mostly just needed to pick it up and rack it. Got kinetically tossed off the DL pad.

Cheap DiY mock Version: Without putting much thought into it, PVC won't hold. It will snap after 25-35 lbs of force. Possibly a type of EMT electrical piping (7"ft) being it will have more whip than galvanized heavy pipe. This is just brainfarting $15 quick trials. Put some kind of stopper on the end to keep bands from slipping. It is not the same as doing it on a barbell, the bar is stiff and absorbs the recoil instead of your body. The sway will be there but you'll only get half the clown show.
 
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6.28
6 - 7:40 p

Legs - Die By Thigh

Treadmill 20 min 3.5 mph @ 8% incline

Squat (140) 20 / 20 / 16 - shoulder can't handle holding bar that long
Push up 25 / 25 / 25

Quake Bar Front Squat (45KB) 10 (45+25KB) 5 / 5
Pec Deck (250) 15 / 15 / 13

Squat (230) 5 (320) 5 (370) 3
Wedge Pause RDL (245) 5 / 5
Remove wedge - RDL (245) 10 - not a fan, was pushing too far forward

Reverse Hyper (150) 12 / 12 / 12
Hack Squat (270) 12 / 12 / 12

GHD Raise 6 / 6
Box Jump (40") 7 / 7

+ 5 min swim

Too many extended breaks in there. Got caught up BS'n with Gluck on Wynie's new flag merch.
 
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On the bench a while.

Thursday evening wasn't in gym 5 minutes, dropped to do warm up push ups and 5-6 in my left forearm snapped really loud. Was 3 or 4 consecutive popping sounds within a second and it gave out.
Xray showed it wasn't the bone. In a sling not able to turn palm either direction. Have to follow up with ortho after holidays.
Saturday morning, pain finally subsiding a small bit. Almost able to put palm face down on table, can't turn it upwards.
Mood killer across the board. Gives this 'what now' attitude. Don't ever get comfortable under weight.
 
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