Goals & Gains Jungle Boogie

7.16

2:40-3:45p

Swings & Legs

KB Swing (45) 50x Right + 5 Squat (230)
KB Swing (45) 50x Left + 5 Squat (230)
30x right + 5 Squat (230)
30x left + 5 Squat (230)
20x right + 5 Squat (230)
20x left + 5 Squat (230)

KB Swing (70) 50x + 5 Hack (340)
30x + 5 Hack (340)
20x + 5 Hack (340)
30x + 5 Hack (340)
20x + 5 Hack (340)

Single Arm KB DL (90) 10 x ea + 90 sec plank
10 ea + 90 sec plank
5 ea + 90 sec plank

20 deadbug
10 min swim
 
7.17
5:55-6:40 p

Pull & Grip Testing - light weight , slow overload

Emom 15 min :
Fan Bike (40 sec)
10 DL (155)
10 Hanging Leg Raises

No break straight into EMOM 15 min:
20 KB Swings (70)
12 Side to Side Box Hops (20")
12 Trap Bar Shrugs (150)

1 min Hollow Rock
1 min Lying Leg Raises
90 Sec Trap Bar Hold (155)
2 min Yoga style stretching
90 Sec Plate Halo [ Plate is ok, could not rotate a KB overhead]

Random update for tracking purpose. This is the weirdest injury on how it affects the hand mobility. Still have noticeably deep pain in forearm when rotating hand. Have about 90% sup / 75% pronation . That mother fucker still stings if I try to turn hand palm up. Have much more use out of arm , it is directly grip directional. Almost 2 weeks in so hoping for an overnight disappearing pain to happen. Still wake up at night because I sleep with arm on chest and it makes bicep start to tingle after a while.
Have no pain in straight lifting , DL grip or DB grip. Moved a bar out my way with 250 on it, no issue at all.
KB controlled swinging is fine, def no cleaning it.
Still hurts to press anything in 90 degree overhead. not a pain but a nasty sensation like elbow will pop
Push ups out, same elbow linger
Pull ups out, not putting body weight to test yet. Still have not lat pulled, bands are ok if not using hand grip
Forcing arms really fast is out, no high box jump or slam balls.
Scared to BP, even with a multi grip bar. May do that tomorrow.

The stupidest bullshit sets it off. I'm left handed so eating, I lean over to bring mouth to fork bc hand won't turn. Putting on boots and tying them was humbling for a week. Pushing lawnmower has to be done with left hand open and thumb up. Can still shoot my rifle! Have not pulled bow back but season is months out. Do not trip over kids or dogs, bracing arm against wall is bad. Catching a 2 yr old jumping off the couch is bad. Progress is being made. Am liking the switch up, BW is dropping. Conditioning is finally getting attention. Dick still small. The end.
 
"Dick still small. The end."

You got a genuine LOL from the other side of the pond with that one mate!

Hope it heals up soon.
 
"Dick still small. The end."

You got a genuine LOL from the other side of the pond with that one mate!

Hope it heals up soon.
momma says, momma says it's over sharing. I call it free will expressions.
Thanks Judo master!
 
7.18
6:30-7:30p

More pulling , slight increase

3 Rounds:
Fan Bike x 1 min

DL w/ cheater hook wrist strap (275) 5 / 5 / 5

KB Arnold Press (25s) 10 / 4 ... nah still not there.
Switch to Reverse Hyper (150) 10 / 10

Quake Bar Front Squat (45KB) 10 (45+25KB+10) 5 / 5

Bench Squats (310) 5 (400) 5 (add chains) 5 (450+ chains) 2

Seated Reverse Delt fly (90) 15 / 15 / 15

+ 5 min swim


BW: 186 after gallon of water and supper.
 
7.19
5:25-6:20p

No weights cardio rehab

Treadmill 22 min 3.5mph @ 6-15% inclines

AMRAP 14 min:
35sec of High Knees or Mountain Climbers
12 OH Tri press (Purple Band)
10 Two-hand front raise (Black Band)
------ 7 rounds complete -----

AMRAP 12 min:
10 Lying Leg raise to Upright pike
10 Up/downs
15 Pulldowns (Purple Band)
---- 6 rounds complete -----
 
7.20
6:10-7p

Bench feeler . Testing range

Fan bike 7 rounds x 1 min

Multi grip bar BP
(75) 5 wide / 10 narrow
(115) 15 narrow
(135) 15 neutral
(155) 10 wide
(155) 5 narrow - starting to feel it, causing bench to drift really high to get out of discomfort . Bar above nipples
(115) 10
(115) 7 - shut it down just in case was over doing it

Squat (190) 10
(240) 10
(260) 6
(290) 5
(300) 5
(320) 5
(350) 2 low bar - until it slid down back and could not hold it / then 1 more high bar

1 min Plank side to side touch
1 min dead bugs
1 min high knees
Swim 10 laps
 
7.21
5:15-6:30p

LISS and bells

Treadmill 25 min 3.5mph @ 6-12% inclines

EMOM 18 min:
12 KB Swing to eye level (70)
--- @ 10 min in , switched to
15 KB Swings (50) .... grip on left hand was not holding on any more, forearm getting tight

7 KB Snatch (50)- right only
5 KB Snatch (70) - right only
70 Banded Lat Pull down (Black)

5 min swim
 
7.22
4-5p

Saturday Stupidity - Tried to stay out in sun . It was 98 today

Fan Bike 1 min x 5 rounds

KB Single side DL (90) 7ea x 6 rounds

Yoke Carry for speed (350) 50ft x 16 rounds

Various Band Front Raises (Black) 10 x 5 rounds

15 Weighted Box Jumps 20# (30")

Aspinall vs Tybura main event time - decided to ride Fan Bike until it ended (1st round 1 min TKO) ... put in 5 minutes instead

+ 20 min swim
 
7.23
4:45-6p

Sun-day - get tan

Touch-n-Go Sprints 6x50ft - 5 rounds
Quake Bar Front Squats (45KB+25KB) 5 / 5 / 5 / 5 / 5

KB Swing -single arm (45) 3 x 10 ea
Slow GHD Sit up 3 x 10

Dual KB - Single Leg RDL (45s) 3 x 10 ea leg
1/2 Rep Hammer Pull up - 1
Switch to 45 degree Hammer pull up - 2 very troublesome pulls
Pull up neutral grip - no rep
Pull up close grip - no rep
Chin up - no rep
Wide Multi Grip Pull up - no rep
Rings - 1 rep only from pulling up entirely with right hand. Left hand has no pull power, grip fails

Trap Shrug (150) 15 / 15 / 15
Hack Squat (330) 5 (420) 5 (470) 5

EMOM 8 min:
Rotating Side to side plank 1 min
Side DB Fly (15lb) no rep, can't raise it (6lbs) 12 rep per minute

Lsit Pike raises 10 / 10
Hanging Leg raises 15
Plate Halo (25) 10 ea way (35) 10 ea / 10 ea

5 min swim
 
7-24 Mon
3:45
Yea right, had kids in gym. Wait til mom gets home.
5:45-7p

Squat Jumps 20 / 20 / 20
Push ups 20 / 15 / 13

EMOM 6 min:
Plank Hand to Sky Rotation 1 min
Side to Side box Hop (20") 12 per min

Reverse Hyper (150) 3 x 12
Plate Halo (35) 3 x 10 ea way

Cable Row VGrip (70) 12 / 15 / 15 - weight too light to hit lats, was a grip test
SandBag Press & Drop (50) 15 / 10 -got excited ! Thought I could lift bags again, not very long lol
Switch to KB Swing & Press (50) 12

Hack Squat (330) 10 / 10
Gorilla KB Row (45KB / 45KB) 10 (45KB right / 25KB left ) 10

Push Up to Flying Knee 8 / 6 / 8
5 min Bo Staff Stretching
5 min Swim
 
7.25
4-5:30p

Core / Cardio / Legs with the 2 yr old

Backwards Sled Drag (1 plate + kid) 50ft x 8
KB Jump Squat & Press (50) 10 (70) 10 / 10

50ft Sprints 50ft x 4 x 5
Plate Halo (35) 10 / 10 / 10

Push up to jump knee 6 / 6 / 6 / 6
Hack Squat (420) 8 / 6 (510) 1 - too much, not there yet.

Box jump over forwards and back (20") 10 / 10 / 10
I forgot what else

Going to the beach a while .
 
Forearm healed already or nah?
Its not and almost getting concerning. Have some functions back and can use it sparingly . But I still can't curl anything without nasty sharp pains. The worse is trying to hold a 80 lb dog on a leash from running at cat Anything sudden where you grip and pull is still a problem. Can do DL pulls at 200+ but a 30 lb kid tripping and grabbing them hurts like a mother. Guess 2 months?? would be enough time to give it a chance to heal before going back for deeper look.
 
7-26 / 7-28

Body & brain break. Condo gym only had cardio equipment. Ate out of bags & boxes, swam in ocean 6-8 hours a day. Had processed food gas and feel bloated as hell lol. Couldn't wait to get home and eat real food. Took a huge serving of metamucil to cleanse that junk out.
 
7.29
7:35-8:10 p

Cardio & torture

EMOM 30 min
10 KB Swing & Press (70)
Alternate 1 min Plank or 1 Min Plate Halos (35)

5 min swim


That was progressive beatdown. The only time you get to catch breath, you're holding a plank. UFC 291 co-main time
 
7.30 Date with the Devil
2:15-3:20p

Sun conditioning

Kneeling DB Press (25s) 4 x 12
60ft Touch n Go Sprint 4 x 4

Single KB DL (90) 3 x 5 ea side
Yoke Carry - fast walk (270) 50ft x 6

OH Plate Hold & March (45) 3 x 1 min
GHD Sit up - slow 3 x 1 0

Attempt at OHP (75) 8 / 8 -- good news, can finally get a barbell to chest rack
Uneven Carries (45 KBs) 2 x 100ft ea side

********************************
Heat crashed - started seeing spots and getting nauseous. 5 min break in front fan

Para Bars Knee Tucks 25 / 20
Yoke Carry no way could handle any more weights in sun
KB Shrugs (45s) 2 x 90 sec straight

Plank until failure: 2min 37 sec (shoulder cramped up)
2nd attempt: 1 min 50 sec

Note - Cut grass for 90 min prior to this. Was probably dehydrated already. Could not go back in sun for 3 hours. Would immediately break into pouring sweat and stomach would turn. You win today bitch. Triple digits inside the gym, no clue on temp out on turf.
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7.31
6-7p

Pull Testing - bicep limit and grip strength

VGrip Lat Pulls (90) 13 / 15 / 15 (140) 6 -- thats limit, the pullback was too much
Burpee over Bar 3 x 12

Band Pulldowns (Purple) 20 / 12 squeezing longer / 12
Box jump forward & backwards (20") 3 x 10

KB Swing (70) 3 x 20
Single Arm Cable Row (40) 10 ea / 15right/12left / 15 ea

DL pull test (185) 7 / 7 / 7 - no issue (275) 0 - nvrmnd let it go
Push Up to jump 8ft bar touch 3 x 10

Seated Cable Row Dual Handle (90) 10 / 15
Banded Bent Row (purple) alot of moving around trying to make this work, fuck it
Banded DL Pulls (Purple + Black) 10 (Green +Black) 10 (Green + Purple + Black) 5

3 min Fan Bike
5 min swim
 
8.1
6:15-7:20p

Legs - constant tension reps

Squat Jumps 3 x 20
Step Up & Back Lunges 3 x 20 - 2 sets with KBs

KB Squat Jump (90) 5 / 6 / 5 / 7
OH KB Squat (25) 3 x 10 ea arm

A2G Squat (140) 3 x 10
Banded Calf Raise (Purple ) 15 / 15 / 25

Quake Bar Front Squat (45) 5 (45+ 45) 3 / 5
Box Jump (30") 3 x 10

Squat (280) 5 (320) 4 (230) 5 / 5
Single Leg KB RDL (45s) 10 ea

Time - she came in spouting some nonsense about needing to get school supplies before end of week. Closed the door and jumped in pool
 
8.2
5:45-6:40 p

Push testing

Pushup 3 x 20 - moving hand placement often to get rid of pinching
Fan Bike 3 x 1 min

Ring Push ups 12 / 20 / 16 - these felt better than hands on floor, can stay out of high tension range
GHD Situp - slow 3 x 15

BP - bar (135) 10 (155) Wide 15 ( 175) Narrow - 4 (forearm tightens here) Neutral grip 6
Seated Pull over on lat machine (50) 3 x 15 -- these are fantastic chest pump , will add in rotation

DB BP (50) 15 / 10 / 10 - Pressing RoM is good - raising & lowering DB from floor to position & back is all in pain zone
Dual Box Jump (30" x 30") 3 x 10

Seated Tri Pushdown (230) 10 / 12 / 12
Tri Pushdown - Fat bar (50) 10 / 10 / 15
 
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