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Also today kind of a buzz kill my buddy strained his back during deadlifts and was pissed.  He did everything you're not supposed to and i even told him so and he ignored my advice and kept doing it.  I even told him if it's not too bad to just swim for awhile but noooooo.

So ill be working out by myself again for awhile.

Tomorrow

Run/walk
Mile-5 min walk-mile-5 min walk
Just do that for 4 miles so 1hr total.

Then upper body mostly chest and arms with a little bit of shoulders.

I want to do man makers, pretty much a db hex row in a plank position then imagine a burpees with the dumbbell without the push up

I feel like used toilet water

Ugh so sat midnight my phone says 8 miles at work and 5 sun midnight.

I'll go in to just walk and stretch before the workout, I'm not expecting a whole lot.

Run
3.1 miles in 30 minutes
Realistically only 3 miles.  I stopped a few times to get water or let my leg rest.  My lower back n right leg started burning around 15 mins.  Cardio wise I was pretty good.

Deadlift no chalk up to 315x2 double overhand.  Just wanted to get over 300, wasn't feeling good enough to go heavier.

Db DT
50s
12-9-6
Deadlift-hang power clean- oh press
5 rounds

Then the burpees thruster workout

I got to 50 reps and I was dead.  It was to the point where I had 10 seconds to do thrusters so yeah no bueno

I also did drop sets with lat pulldown and row

Also walked after my run.

Yeah its pretty bad right now, I will either have to go in earlier or later to avoid the noobs

Just getting back at it, it was closed on xmas and Monday it was only open til noon and I woke up at 11.

Today

15 run (back started burning up)
15 walk
15 run (felt fine)
15 walk

Just did the tabata that I've been doing lately but for 23ish minutes.

I have to lower the working time and increase the rounds.  Trying to do push-ups for a minute straight isn't realistic for multiple sets.

I think 30 seconds will be more reasonable and make it so I won't be taking breaks.

Going to head back into the gym n idk either walk or leave depending on how crowded it is.

Yesterday I was finishing tables up

Today
30 min jog goal: 3.5 miles
2.78 mile jog
30 min walk
Bench up to 3x5@225
Oh press with bands up to 115x1
No bands up to 165x3

EMOM
Min 1: 1 rep of 95lb thrusters and push up
Min 2: 2 reps
.
.
.
.
Min 7: 7 thrusters and crapped out (wrists hurt)
Then continued with 8 to 10 with just the bar for thrusters

Now just bike I think and tomorrow will be normal but I will hit back and everything else and just do that and the run/walk.

30 min jog
15 minute walk
30 minute Tabata 1 min on 5 sec off random exercises

Gonna walk for 45 n head out.

I walked for 15 earlier because a couple of idk chick's in their 50s went on the track and was walking like they were 90 so I got irritated n hit up the tabata.


Diets been whatever lately, I haven't been eating terrible but still putting on weight.  Idk how, i defy science. 

So what I've been doing is a fasting from around 8pm to noon just a lot of protein for the most part.  I could just be backed up and a lot of water weight.  Beats me ill just keep at it.

Today was small portion of sausage, 3 eggs, coffee, 1 slice of bread with a small amount of butter for my bfast/lunch.  Will eat at 5 then 730ish.  Probably a meat with veggies and 1 will be a protein shake n fruit or something.

Active recovery

45 min walk

Basketball for like 40 minutes.  Just shooting around and what not.  Felt good and I nicked the rim so I'd like to see if i can funk again after I drop this 70lb weight vest.

30 min run
30 min jog

stretch

Power clean up to 215

Deadlift up to 315x5 then 335x3
           - Strength not an issue, just grip

21-15-9: Dumbbells
deadlifts: 65lbs
Snatch: 50lbs
Bent over row: 50s

Drop set row machine: 150 to 50lbs

felt good and supa pumped