Unleashing The Beast Within

Wednesday, April 11

SkiErg + Rower + AirBike

500+600+1200 m

Mobility
12'

Pogo Jumps
x15 x3
Kettlebell Swings
60/20/24 x15

Lateral Box Blasts (40 cm)
x6+6 x3
DB Curl & Press
10/12.5/15 x12+12

Muscle-Ups
x3 x4
Static Lateral Lunges
40 x6+6 x3

Ring Dips
x10 x3
Chin-Ups
x8 x3

Low-Bar Squat
60/80/100 x10
Alternating Incline DB Press
17.5 x20+20 x3
Pull-Aparts (prone grip)
BLU x15 x3

Seated Rounded-Back Good Mornings
20/30/40/50 x6
Snatch-Grip BTN Press
20 x10 x3

Lateral DB Raises
10's x20 x3
Sit-Ups
x10/10/12
Hollow Rocks
x10/10/12
Ring T & Y
x10+10 x3
DB Curls
12.5 x15+15 x3


Just checking in big sexy
How are you doing these days, homie?
 
How are you doing these days, homie?

I'm doing well. Finally settling into some kind of normalcy after the brutal first few months of the gym being open.
Actually getting some training in lately. Almost fit again.

Glad to see you're still training regularly.
 
Friday, April 13

SkiErg + Rower + AirBike

600+600+1200m

Mobility
12'

TKE
BLK x10 x3
Kettlebell Swings
16/20/24 x15
Miniband Sidewalks
BLU x8+8 x3

Ring Rows
x10/15/20
Lateral Box Blasts
x6+6 x3

DB Curl & Press
10/12.5/15 x12+12
Pogo Jumps
x10 x3

Squats
80/100/120 x8
Pull-Aparts
BLU x20 x3

Bench Press (last rep paused)
90 x6/6/10
Pull-Ups
x6 x6

Barefoot Run
800/600/400/200m
Goblet Squats
20 x30 x4
Kettlebell Swings
20 x20 x4

Jefferson Curls
20/30/40/50/60 x6
Incline DB Flies
10/15/17.5's x20
W's
7.5'x x20 x3

Fitball Crunches
x15/15/20
GHD Sit-Ups
x15/15/20


Left knee was fine after the squats... but then I joined in the run/goblet squat/kb swing WOD with the crossfit folk.


I'm doing well. Finally settling into some kind of normalcy after the brutal first few months of the gym being open.
Actually getting some training in lately. Almost fit again.

Glad to see you're still training regularly.
Bro, I'm happy for you. I assume you now have something resembling a half-decent quality of life.)
 
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Tuesday, April 17

Barefoot Running

800m

Mobility
12'

Barefoot Sprints
40m x8

Resistance-Band Shoulder Complex
x2 rounds

Barefoot Running
800m


Intermixed 40m sprints with shoulder exercises.

Was aiming for 10 sprints, but felt my left bicep fem spasming on the 8th sprint.

Total session duration just under 1:20'. Got ridiculously tired.


Do the Jefferson curls involve moving on up, to the east side?
I had to use google to get the reference. Real old school.
 
Do the Jefferson curls involve moving on up, to the east side?

MAeVaZ[IMG]
 
Wednesday, April 18

Bike

5'

Mobility
12'

Kettlebell Swings
16 x20 x3
DB Curl & Press
10/12.5/15 x12+12

TKE
x12 x2
Miniband Sidewalks
x8+8 x2

TRX Rows
x15 x4
Lateral Box Blasts (40cm)
x6+6 x3

Alternating Incline DB Press
20 x15+15
25 x12+12
30 x10+10
32.5 x8+8
Chin-Ups
x6 x4

Squat
80/100/120 x8
Face Pulls
x20 x3

DB Bench Press
20's x15
30's x10
37.5's x8 x2
Good Mornings
60/70/80 x8

Jefferson Curls
20/30/40/50/60/65 x6
Incline DB Flies
10/15/20/20 x20

T's
7.5's x15 x3
Strict Sit-Ups
x12 x3
Hollow Rocks
x12 x3


Intercostals, obliques and hamstrings sore from yesterday's sprints.


Post-Workout BW = 91 kg.
 
Saturday, April 21

Stationary Bike

5'

Mobility
12'

TKE
x12 x3
DB Curl & Press
12.5/15/17.5/20 x10+10
Miniband Sidewalks
x8+8 x3
Pogo Jumps
x15 x4
Kettlebell Swings
16 x20 x3
TRX Rows
x15 x3

Lateral Box Blasts (40cm)
x6+6 x3

Bench Press
100 x5 x5
Face Pulls
x15 x3

Squat
80/100/120 x10
Pull-Ups
x6 x5

Seated Rounded-Back Good Mornings
20/30/40/50/60 x6
Lateral DB Raises
10/12.5/12.5's x20
TRX T & Y
x10+10 x3

Fitball Crunches
x20 x3
Fitball Leg Curls
x15 x3
Roll-Outs
x10 x3


On Thursday I went to the gymnastics hall and tried some backflips. Stressed my ankles quite a bit (some discomfort in today's squats). Also, I woke up to ridiculous rectus abdominis DOMS today.
 
Monday, April 23

SkiErg + Rower + AirBike

600+600+1200 m

Mobility
13'

TKE
x10 x3
Ring Rows
x15 x3
Pogo Jumps (no arms)
x20 x3
DB Curl & Press
10/15/17.5 x10+10
Lateral Box Blasts (50 cm)
x5+5 x3
Kettlebell Swings
16/20/24 x15

Muscle-Ups
x2 x6

Squat
80/100/120/130 x6
Ring Dips
x8 x6
Ring Chin-Ups
x6 x6

Single-Leg RDL
60 x6+6 x3
Alternating Incline DB Press
17.5 x15+15/20+20/25+25

Snatch-Grip BTN Press
20 x10 x4
Jefferson Curls
20/30/40/50 x8

DB Flies
10/15/17.5's x20
T's
7.5's x20
Strict Sit-Ups
x10 x3
GHD Sit-Ups
x10 x3
DB Curls
10/15/15 x20


Lower abs are still pretty sore.
 
Wednesday, April 25

SkiErg + Rower + AirBike

600+600+1200 m

Mobility
12'

TKE
x10 x3
Ring Rows
x20 x3
Jump Rope (double-unders & alternating single-legs)
1' x3
DB Curl & Press
10/15/17.5 x8+8
Side Lunge to Box Blast (40/50/50 cm)
x5+5 x3
Kettlebell Swings
16/20/24 x15

Power Snatches
60 x3 x6

Muscle-Ups
x2 x3

Squat
80/100/120/130 x8
Pull-Aparts
x15 x3

Bench Press
80/90/100/100/100 x6
Pull-Ups
x6 x8

Seated Rounded-Back Good Mornings
20/30/40/50 x8
Dips
x12 x4

Lateral DB Raises
10's x20 x3
Fitball Crunches
x20 x3
Ring T & Y
x10+10 x3
Roll-Outs
x15 x3


L knee (patellofemoral pain) seems to be gradually getting better (no pain during workout, but still some aggravation post-workout and small amount of pain on the next day).

L elbow (medial epicondylitis) had less pain on today's pull-ups.

R shoulder felt aggravated immediately after the snatches, but a couple of hours later feels ok.
 
Thursday, April 26

Barefoot Run

4 k
 
Friday, April 27

SkiErg + Rower + AirBike

600+600+1200 m

Mobility
12'

Overhead Press
80 x8 x3
TKE
x10 x3

Power Cleans
85/95/100 x2
105/110/110/110 x1

Squat (miniband around knees)
100 x6 x3
Ring Dips
x8 x4
Ring Chin-Ups
x5 x4

DB Bench Press
30's x15 x3
Ring Rows
x15 x4
Glute-Ham Raises
x10 x3

Jefferson Curls
20/30/40/50/60/70 x6
Hang Muscle Snatches
15 x10 x6

Incline DB Flies
10/15/17.5's x20
W's
10's x20 x3
Hanging Leg Raises
x10 x3
GHD Sit-Ups
x10 x3


Calves (gastroc) pretty stiff and "crampy" (maybe from the combination of the jump rope and running of the last two days).
 
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Monday, April 30

SkiErg + Rower + AirBike

600+600+1200 m

Mobility
12'

Ring Rows
x20 x3
TKE
x12 x3
DB Curl & Press
10/15/17.5 x10+10
Jump Rope
1' x3
Kettlebell Swings
16/20/24 x15
Side Lunge to Box Blast
x5+5 x3

Drop Jumps (50 to 50 cm)
x6 x4
Muscle-Ups
x2 x4

Hang Power Cleans
80 x5 x3

Bench Press (last rep paused)
80/90/90/90/90/100 x6
Pull-Aparts
x20 x4

Squat
80/100/110/120 x6
Dips
x8 x5
Pull-Ups
x6 x5

Single-Leg RDL
60 x6+6 x3
Alternating Incline DB Press
17.5 x15+15 x4

DB Flies
10/15/17.5's x20
W's
7.5's x20 x3
Sit-Ups
x10 x3
Hollow Rocks
x10 x3


Both shoulder rotator cuffs are pretty achy from last weeks overhead stuff (snatches, muscle snatches and overhead presses).
 
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Wednesday, May 2

SkiErg + Rower + SkiErg

600+600+1200 m

Mobility
12'

TKE
x12 x3
DB Curl & Press
10/15/17.5 x10+10
Miniband Sidewalks
x8+8 x3
Ring Rows
x20 x3
Lateral Box Blasts (50 cm)
x6+6 x3
Kettlebell Swings
60/20/24 x15

Power Snatches
60 x3 x4

RFE Split Squat
60 x6+6 x3

Ring Dips
x8/8/8/14
Ring Chin-Ups
x6/6/6/10

Jefferson Curls
20/30/40/50/60 x6
DB Bench Press
30's x15 x3

Lateral DB Raises
10's x20 x3
Ring T & Y
x10+10 x3
Hanging Leg Raises
x10 x3
Roll-Outs
x10/10/20
 
Thursday, Thursday 3

Bench Press
(last rep paused)
100 x5 x3
110 x3/3/4
Chin-Ups
x5 x10

Squat
100 x4
120 x4
140 x4 (last rep paused)
Dips
x8 x5
 
Monday, May 7

SkiErg + Rower + AirBike

600+600+1200 m

Mobility
16'

TKE
x15 x3
Ring Rows
x20 x3
Step-Ups (50cm)
BW/16/20 x8+8
Overhead Press
40 x10 x3

Muscle-Ups
x2 x4

Paused Squats
100/120/130/140/150 x4

Ring Dips
BW/BW/10/10 x8
Ring Chin-Ups
BW/BW/10/10 x8

Single-Leg RDL
40/50/60 x8+8
Face Pulls
x15 x4

Seated Rounded-Back Good Mornings
20/30/40/50 x8
Push-Ups
x20/20/20/30

Incline DB Flies
10/15/17.5's x20
T's
5/7.5/7.5's x20
Fitball Crunches
x15 x3
GHD Sit-Ups
x15 x3


Second jump rope set was 100 unbroken double-unders. I guess that's a PR.
 
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Wednesday, April 9

SkiErg + Rower + AirBike

600+600+1200 m

Mobility
14'

Wall Sit
60" x3
Ring Rows
x20 x3
Jump Rope
60" x3
DB Curls & Press
10/15/17.5 x8+8
Miniband Sidewalks
x8+8 x3
Kettlebell Swings
16/20/24 x15

Muscle-Ups
x3 x4

Power Snatches
60 x3 x3

Front-Foot-Elevated Front-Rack Back Lunges
60/70/80/90 x6+6

Bench Press
90/100/105/110 x5
100 x7+1
Pull-Aparts
x15 x5

Lateral DB Raises
10's x15/20/25
Good Mornings
60/70/80 x10
Ring T & Y
x8+8/10+10/12+12
Strict Sit-Ups
x12 x3
Hollow Rocks
x12 x3
DB Curls
15 x15+15 x3
 
Friday, May 11

SkiErg + Rower + AirBike

500+700+1200 m

Mobility
14'

Wall Sit
60/70/80"
Ring Rows
x20 x3
TKE
x12 x3
Pogo Jumps
x30 x3
Kettlebell Swings
16/20/24 x15

Muscle-Ups
x2 x6

Power Cleans
80/90/100 x3

Squat
120/140/150/160 x3
Alternating Incline DB Press
30 x10+10 x5

Ring Dips
x8/8/8/10
Chin-Ups (slow)
x8/8/8/10

Jefferson Curls
40/50/60/70 x5
80 x3 x2
DB Flies
10/15/17.5's x20
W's
7.5's x20 x3

Hanging Leg Raises
x10 x3
Roll-Outs
x10 x3
 
Friday, May 11

SkiErg + Rower + AirBike

500+700+1200 m

Mobility
14'

Wall Sit
60/70/80"
Ring Rows
x20 x3
TKE
x12 x3
Pogo Jumps
x30 x3
Kettlebell Swings
16/20/24 x15

Muscle-Ups Hanging Ass Raises x2 x6

Power Cleans
80/90/100 x3

Squat
120/140/150/160 x3
Alternating Incline DB Press
30 x10+10 x5

Ring Dips
x8/8/8/10
Chin-Ups (slow)
x8/8/8/10

Jefferson Curls
40/50/60/70 x5
80 x3 x2
DB Flies
10/15/17.5's x20
W's
7.5's x20 x3

Hanging Leg Raises
x10 x3
Roll-Outs
x10 x3
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